OK GO!

Row, Snatch, HSPU

Posted on: Thursday March 3, 2011

Row 450m (in lieu of running 400)
15 Snatchs @ 22.5kg (Rx 34)
9 Pike push-ups (in lieu of HSPU)
x 3 rounds

5:23 + 6:19 + 7:00
=  18:43

Notes

Off the back of a very slack period. I’ve become caught up in an after hours project with Yori and Jase, the iOS devs at work. We’re working on a new version of Jase’s AlienBlue Reddit client for the Mac platform, which is both addictive and … sedentary!

If I’m going to train through this project (and I mean train at all, not just with specificity) I’m going to need to really pin my sleep down. It’s been a few weeks since I’ve been in bed before 11.

So…

Row instead of run because others were on the treadmills. Probably should have been more like a 5 or 600 based on time, but 450 is plenty enough to pop the HR through the roof. I recovered my breath to within a reasonable range before each of the snatch sets, which weren’t challenging weight-wise, but I wanted to keep form pretty good and the chrome bars at work make snatch grip very challenging. Pike push-ups were good.

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March 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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