OK GO!

Archive for January 18th, 2011

Basically I can’t get my resp rate up. At all.

I just spun a super light gear all the way to work, and coughed and hacked the whole way. Same on the way home. Another three to five weeks of this should be ace.

What can I do? Turns out I can lift. Probably not maximally, but that’s no big deal. I’m good for 8-10 reps max I guess. So I guess I’ll stick with that, re-do the LT test and kick off bike training again as soon as respiratorily possible.

Workout

3 x 10 Press @ 30 kg
30 Air Squats

1 x 10 Bench press @ 30 kg
1 x 5 Bench press @ 40 kg
2 x 8 Bench press @ 40 kg

3 x 8 Back squat @ 55 kg

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January 2011
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On the bike

CrossFit benchmarks

100 Burpees: 11:07 10:32
50 Burpees: 4:24
Angie: 30:47 (60 pull-ups only)
Annie: ---
Cindy: 13 rounds
Dianne: 39:07 (scaled)
Elizabeth: 24:47 (scaled)
Fight Gone Bad (3 rounds): 311
Filthy Fifty: 31:16
Fran: 10:31
Grace (35 kg): 4:25
Hangover Cure: 8 rounds
Helen: 11:10
Jeremy: 13:33
Kelly: 36:09
Linda (scaled): 1:17:04
Michael: 32:30
Murph: 54:17
Nancy: 17:30 (scaled to 35 kg)
Nate: 7 rounds (scaled)
Nicole: 3 rounds, 19 pullups

Row 1k: 3:26.3
Row 2k: 7:15.4
Row 500m: 1:35.7
Run 5k: 24:05 (Feb 17)

Weightlifting PBs

1RMs
Bench Press: ---
Clean: 70kg
Jerk: 70kg
Press: 52.5kg
Snatch: 47.5kg+
Squat (back): 102.5kg
Squat (front): 85kg (x2)
Deadlift: 130kg
CrossFit Total: 623

 

3-20RMs
3RM OHS: 55kg
3RM Front squat: 82.5kg (x5)
3RM Back squat: 90kg
3RM Deadlift: 130kg
 
5RM Press: 45kg
5RM Front squat: 82.5kg
5RM Back squat: 90kg
5RM Deadlift: 120
 
20RM Back squat: 65kg

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