OK GO!

Bastards for Mae

Posted on: Sunday July 15, 2012

Since last time I’ve managed to shake the bugs, wrap up a bunch of work and have a new baby.

Mae’s birth reminds me that the fittest I’ve probably ever been was back when Claire was born. Not only that, but Fee reminded me today that Mae will be 10 weeks old when we go down to Lorne to race take part in Amy’s Gran Fondo. Who needs sleep? Better get moving!

10 Hollow rock
10 Superman
10 Hollow rock

Stretching

10 KB Snatch @ 16kg KB L
10 KB Snatch @ 16kg KB R

5 KB Snatch @ 24kg KB L
5 KB Snatch @ 24kg KB R

25 Bastards @ 12.5kg DBs
= 11:24

…aiming to build to 50.

 

I’ve had this idea for a while that one legged KB snatches would be a great stability move. I had a few unsuccessful attempts tonight but I think it can be pulled off. The snatching hand just has to be opposite the standing foot or else you would bash yourself in the supporting knee with the bell on the down stroke. No really, trust me on this.

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July 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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