OK GO!

Deads, boxes, planking, cleaning and jerking

Posted on: Saturday May 26, 2012

Neil came over to help me glue tyres and do some conditioning work.

Build to a heavy single deadlift:
3×5 @ 70kg
3×3 @ 90kg (nutters stayed on fives)
3×1 @ 100kg (nutters may have done triples)

Then:
P1 25 box jumps @ 24″ box
P2 Plank
x4 rounds (rotating movements)

P1 25 Cleans @ 16kg KB
P2 25 Jerks @ 16kg KB
x4 rounds (rotating movements)

Then:
Roast lamb and red wine.

I remember shortly after Claire was born doing Diane (21-15-9 deadlift / HSPU) with 90kg on the bar. No way in hell I’d be doing that now.

No training at all over the past week. Work has been very, very hard. Fee has been sick and sleep hasn’t been the best. I’m just happy to have made it out the other side with my head above water and not getting sick myself.

The week ahead will be a fall back to Week 4 of the TCTP program. It’ll also include a flight to Sydney for a meeting with a strategic partner I’ve never met before to discuss an unknown topic, an evening talk to design students on the merits of Agile, and a presentation at the Agile Australia conference which I have yet to properly rehearse.

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May 2012
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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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