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Archive for March 2013

Run 3.6km
= 19:38 / 5:24/k

25 Renegade man-makers @ 12.5kg DBs
= 7:37

Tags:

Deadlift
3 x 5 @ 60kg
1 x 3 @ 70kg
1 x 80, 90, 100kg

Front-squat (power-clean to rack)
3 x 3 @ 60kg

Press (power-clean to rack)
3 x 3 @ 40kg

+

3 ring dips
30 second ring support

Finally got gotten by Melbourne’s worst gastro outbreak in history. They’ve close all the public pools to jack up the chlorination.

Line of business planning is over, too. I think that means I’ve officially survived.

Tags:

Run two laps of the block.

3 Pull-ups

15 x
Press
Deadlift
Back Squat
@ empty bar

20 x The Bastard @ 12.5 kg
= 9:50ish

3x
5 Dead-ball slam @ 11.5kg ball
5 Med ball thruster / wallball @ 11.5kg ball
Rest 10 breaths


March 2013
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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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