Archive for February 2011



Back squat
5 @ 55
5 @ 75
3 @ 85
5 @ 75


10 Pushups
15 Swings @ 24kg KB
20 Squats
AMRAP in 24 minutes. Rest 1 min every 5 min.
= 10 rounds

I lost the KB in round 6. Didn’t even feel it slip. I was just focussing on driving up and then all of a sudden this kettlebell entered my field of view. Out of reach and slow-mo spinning backward on its trajectory away from me, tumbling into the middle of the room and beyond that the window. It hit the floor like a bowling ball and put a good sized dent in the LP company gym carpet and didn’t roll far. But yikes. Thankful to be alone for that one.

I was up too late to train before work but was committed to making it up during lunch. 38 degree northerly winds or no. I’d go out, churn out the work, get back in the office and glow like an ember.

Simultaneously, around 10am, the building’s air conditioning failed, Gus’ “advise me on a presentation” became “make me a presentation”, Riina’s “have you Keynote tomorrow morning” became “have you Keynote some time today” and my afternoon filled with unbumpable meetings.

I worked through lunch and on til six. Came home and ate with the girls, filled an important Likea order and prepped my photos for the Steve Huff M9 competition (worth a shot).

Tomorrow: TOOL in the evening so no morning training (playing with Claire is non-negotiable). Lunch time will be make-up time. The options are as follows: today’s steady state bike intervals, or a some squats and deadlifts with Bastards or a pushup/swing/squat WOD.

Fun anyway you choose.

February 2011
« Jan   Mar »

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

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


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