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Archive for August 2011

Intervals: 2x 3×3:3

Posted by: on: Tuesday August 30, 2011

15 min warm-up, then two sets of:

3:00 Steady effort power interval
3:00 Recovery
x3

8:00 recovery between sets.

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Home again home again jigged jig

Posted by: on: Wednesday August 24, 2011

40 Double-unders
30 Box jumps @ 20″ bench
20 Swings @ 24kg KB
x 5 rounds

= 18:03 (2:51 + 3:22 + 3:33 + 4:17 + 4:00)

Notes
Lost a lot of time detangling the shitty Nike rope they have up in the work gym. Swings got hard in the final couple of rounds — just working under the load, with heavy breathing, trying to keep the spine stable. The 24 bell just felt heavy. Otherwise just a march through.

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100 Burpees

Posted by: on: Friday August 19, 2011

What it says on the box.

100 Burpees in the Fiji Beach Hilton gym
= 10:32 PB

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50 Bastards

Posted by: on: Wednesday August 17, 2011

In and out.

50 Bastards @ 10 kg DBs, in the Fiji Beach Hilton
=  16:something minutes

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Bench press. Overhead sumo burp pull stuff.

Posted by: on: Wednesday August 10, 2011

Bench Press
Work up to a heavy set of three and then:

3 @ 40kg
3 @ 50kg
3 @ 60kg

21-15-9
Burpees
SDHP @ 25kg barbell
=  5:12
Pete = 6:03 Welcome back to GPP Pete!

Extras:
5 x Turkish Get-up e.s. @ 16kg KB
10 x OHS @ 35kg
1 x OHS @ 40kg (easy OHS, difficultly lowing the bar from snatch grip)
5 x Sotts Press @ 5kg DBs

30 x Flutter kick (one sec. count)
30 x Lying scissor kick
20 x Flutter kick (one sec. count)

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Deadlift. 4 x 500m row.

Posted by: on: Monday August 8, 2011

Deadlift
5 @ 45kg
5 @ 55kg
3 @ 65kg

3 @ 75kg
3 @ 85kg
3 @ 95kg

Row
Row 500m
Rest 3:00
x 4 rounds

1. 1:41.3 (damper at 4.5 / ~28 spm)
2. 1:44.3 (damper at 4.5 / ~28 spm)
3. 1:45.4 (damper at 5.5 / ~28 spm)
4. 1:40.8 (damper at 4 / ~32 spm)

My 500m PR is 1:35.7, which seems so far away now. I was desperately close to going sub 1:40 on the fourth round but blew up with 45m to go.

Lots of stretching and foam rolling today too.

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Press and Chipper

Posted by: on: Thursday August 4, 2011

Press
5 @ 20kg
5 @ 25kg
5 @ 30kg

5 @ 30kg
5 @ 35kg
5 @ 40kg

Chipper WOD
Row 20 cal
30 Thrusters @ 20kg
20 Box jumps @ 20″ bench
30 Lying leg lifts (reverse crunches) (Rx: Knees to Elbows)
20 SDHP @ 24kg KB
30 Burpees
20 Shoulder to overhead anyhow @ 35kg (Rx: 60kg)

AMRAP in 6 min =  130 reps (10 burpees)
11:03 to complete the whole shebang

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Farnsworth bunch ride

Posted by: on: Wednesday August 3, 2011

Farnsworth/Van Ness Loop

30km / 55 min including six times up the Farnsworh hill.

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Squat. Cure.

Posted by: on: Tuesday August 2, 2011

Back Squat
5 x Back squat @ 70 kg
5 x Back squat @ 80 kg
3 x Back squat @ 90 kg (supposed to be 5, didn’t want to push my luck upstairs)

+

Swingin’ Hangover Cure
10 Swings @ 16 kg KB
4 OHS @ 30 kg
6 Dumbbell squat clean @ 12.5 kg DBs
8 Burpees
AMRAP in 20 min = 8 and 10 swings

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Bench. Slam. Clean. Jerk.

Posted by: on: Monday August 1, 2011

Warm up
10 Push-ups
10 Sit-ups
15 Squats
x 3

Wendler 5-3-1
5 Bench press @ 40 kg
5 Bench press @ 45 kg
5 Bench press @ 50 kg

CF WOD
50 Ball slams
5 Clean & Jerks @ 40 kg
40 Ball slams
4 Clean & Jerks @ 45 kg
30 Ball slams
3 Clean & Jerks @ 50 kg
20 Ball slams
2 Clean & Jerks @ 55 kg
10 Ball slams
1 Clean & Jerk @ 60 kg
= 14:42

Cool down
1,000m row, under 20 spm, no foot straps, not timed.

Notes
The weight on the bench was heavier than prescribed, starting with 40 instead of finishing with it. 5 at 50kg was about as challenging as I’d like it to be without a spotter.

The C&J weight was scaled down from the main site prescription, but in the work gym, I was more than happy to have 60kg overhead with some confidence. Ball slams were a sub for rope climbs.

The week day fasting is no problem so long as I keep it paleo. The addition of sugar and/or free time on the weekends is a killer.

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August 2011
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On the bike

Mt Pleasant Rd TT: 18:04
Peak Cycles Mt Pleasant KOM: 7:36 :45
Flat Rock Rd TT: 11:51
Hour of Power Home Loop: 1:09:46
Kinglake: 23:12
SKCC Hot Lap PR: 1:15 (48km/h)

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

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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