OK GO!

Boxing Day Bastard Bells

Posted on: Monday December 26, 2011

Warmup
Move wet sand from beside the house to Claire’s sand pit:
Shovel wet sand x lots
Wheelbarrow wet sand 25m x 7

KB Complex @ 16kg KB
10 RTW clockwise
10 RTW anticlockwise
10 Air squats
10 1H swings L
10 1H swings R
10 C&J L
10 C&J R
25 Air squats
10 Goblet squats
7 Cossacks (e.s.)

Workout
25 x The Bastard @ 16kg KBs
= 21:50

I think I’ll get in this end. Oh, it’s a little deep! Do you have anything shallower? No? Just this here deep end? Ok then, sure. Why not? I mean, what’s the worst that could happen – get to rep 8 and realise that you’re going to be all kinds of torn up tomorrow? Ha!

The overhead lunging component was much better than I expected. First 5 reps had the renegade rows on the horns, but in the interest of safety I settled for planting my hand on the top of the ball of the bell.

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December 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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