OK GO!

Breath bastard, breathe

Posted on: Saturday September 29, 2012

5 Push-ups
10 Sit-ups
15 Squats
x3

10 Windmills e.s. @ 16kg KB
2 x 5 Turkish get-ups e.s. @ 16kg KB

4 x 25 Russian twist @ 16kg KB (one-two count)

1-15-1 breathing ladder of 1-arm Swings (GS style) e.s. @ 16kg KB

2 x 10 Renegade rows (push-up, row left, row right) @ 12.5kg DBs

Nose breathe the whole work-out.

 

Notes:
GS Style swing feels ok, but hard to get the right width stance. Nose breathing forces diaphragm breathing and totally works. Felt nasty during the second set of renegade rows but the breathing ladder was no big deal. Might be more interesting to try that one with burpees. ;)

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September 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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