OK GO!

Quick and deadly

Posted on: Monday January 24, 2011

Row 1,000m (3:40ish)

10 Deadlifts @ 75 kg
50 Lateral hops (over barbell) in lieu of double unders
x 3 rounds

= 4:38

30 push-ups (broken at 18, 25 and 28)

I’d intended to get out on the road early for a couple of steady hours, but when Claire woke me up at 4:30 I felt as if I was in decline. I coughed, brought her into bed with us, laid down and, listening to the rain on the steel roof, decided that sleep was the better option.

I’m going to try spreading each 3-day CF.com cycle across a week as my weight room conditioning, maybe throw in a few extras for specifics, and see how that goes for a while. The plan is just to scale conservatively compared with a straight CF-only diet.

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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: 24:00

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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