OK GO!

Swings and Burpees (W.W.R.E.D III)

Posted on: Friday May 6, 2011

It’s been a long week — lots of work on Alien Blue, new work on LP Destinations (many stakeholders, some tension), late nights, early mornings with Claire. This was more to wake up and get moving than anything else.

Warm up with Burgener warmup and snatch progressions:
5 x Muscle snatch
5 x Power snatch
5 x Pressing snatch balance
5 x Snatch balance
5 x Snatch
All at 12.5 kg

5 x Step-ups e.s. @ 35 kg DBs

Then:

21-15-9
KB Swings @ 24 kg
Burpees
= 6:36 (PB is 5:46)

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May 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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