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Deadlifts and 3x800m run

Posted on: Wednesday July 27, 2011

5 Deadlifts @ 70kg
5 Deadlifts @ 80kg
5 Deadlifts @ 90kg

Run 800m — fail @ 600m on treadmill 16 (km/h?)
Rest 2:00
Run 800m — fail @ 600m on treadmill 14 (km/h?)
Rest 2:00
Run 800m  on treadmill: 700m @ 12 + 100m @ 14

Owies.

Deadlifts felt fine, but I completely underestimated the runs. I can run 400m pretty hard and figured I’d be able to hold on until 800 if I could fight off the panic. What I didn’t count on was said panic kicking in around 500m. Dropping 2 km/h (I’m just guessing that’s what the numbers on the treadmill mean) seemed reasonable. Nuh-uh: Twelve. Twelve? Twelve, but with enough left in the tank to go hard the last 100m.

Because I’m doing the workout of the day on the day its posted, I didn’t see the running coming and had to run without shoes. That was kind of a big mistake. Rubbed the pads off most of my toes and have a rather large and painful blister under my left forefoot. Also: spray on skin is the best and worst thing ever.

The morning fasts are no problem, although I had wound up with pasta for dinner and it didn’t fill me up nearly enough so sneaky tin of tuna and a slice of cheese around 10:30pm. NABD.

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July 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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