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Archive for June 2013

5RM check:

Conservative 5RMs using 3210 tempo (3-count concentric, 2-count pause, 1-count eccentric, 0-pause)

5x Squat = 50kg
5x Floor press = 45kg
5x Deadlift = 95kg
5x Press = 40kg
5x Pendalay Row = 40kg
1x Strict pull-up (Yikes! On the other hand, it was after all of the above.)

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With Una down for the weekend Fee and I got a chance to go for a run together, like in the olde days.

At about the 2/3 mark I couldn’t keep her pace any longer. I got dropped and jogged home with my tail between my legs. :)

4 km, 21:39, 5:25/km
http://app.strava.com/activities/60576916

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Cold tending to sinus infection over the long weekend.

Would have stayed home from work if there wasn’t time-critical everything happening right now. Just starting to feel normal now.

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June 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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