OK GO!

No news, no new regrets

Posted on: Thursday January 12, 2012

100 Thrusters @ 25 kg
Rest as much as you like, but if the bar touches the ground you run 400m

14:05, including one 400m run.

 

Not as God-awful as I expected, but certainly not easy. At rep 75 the bar felt heavy enough that going for a run seemed like a good idea. Turns out it was a bad idea. I wanted to run again at 85 but thought much better of it.

FWIW, this was prescribed at 50% of 1RM Thruster weight, which should have made it 30kg for me. I’m pretty happy with how I did with 25 kg considering how little heavy work I’ve done lately. 30 would have been very tough, and at 100 reps, 25 was probably too heavy for the pace the designers intended for it. Would also be “fun’ with just a broomstick.

Rest days this week have all included the straight commute, but on the MTB as I burned out my back tyre on the trainer during the LTHR test.

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January 2012
M T W T F S S
« Dec   Feb »
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3031  

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: 24:05 (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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