OK GO!

Box squat something something

Posted on: Tuesday February 15, 2011

Bad mojo day…

Box squats with Pete.
8 @ 55 kg?
8 @ 65 kg?

Back squats
5 @ 65 kg
5 @ 75 kg

Then…

10 Push-ups
10 KB Swings
40 Steps O.H. walking lunge @ 25 kg
x3 Rounds
= 8 minutes something

Then…

Run for 10 min.
Quit after 8:00.

The squats were good and felt like work.

Indecision about what to do for the metabolic “fun” part of the workout might have been some kind of sign. Pete programmed me the workout and I decided that seeing as I wasn’t doing my “had and short”, one hour sessions on the trainer these days that I should at least make up the 20 min total.

Maybe it was the squats, or the lunges, or the lunges after the squats, but rowing was impossibly hard. Running was difficult, and when the cough kicked in at 8:00 I decided I was done.

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February 2011
M T W T F S S
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28  

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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