OK GO!

Archive for August 2011

15 min warm-up, then two sets of:

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

8:00 recovery between sets.

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.

What it says on the box.

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

Tags:

In and out.

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

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)

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.

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


August 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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