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Archive for July 2013

2:00 of each:
1H Swings alt every 10
Clean and Press alt every 10
Snatch alt every 10
Lunge = 45
All @ 16kg KB

20 RMM
= 6:09

A nice, mellow roll with Jim, whose wife, Anna had just given birth to their second daughter, Charlotte. Little sister to Maddie.

Just a lap of Mt Pleasant with Burgandy St, the Yarra Blvd and a couple of repeats of Yarra St thrown in on the run home.

All told:
87km / 1,184m / 3:25

Strava link: http://app.strava.com/activities/70301394

Tags: ,

Caught whatever nasty-ass (literally) gastro bug took the Brauneggs out last week.

Tags:

2 x 20 Push-ups

21-15-9
Swings @ 24kg KB
Burpees
= 6:53

1 x 14 Squat @ 38kg [12+]
1 x 15 Floor Press @ 35kg  [12+]
1 x 9 Pendalay Rows @ 30kg [12+] — Fail: tempo
1 x 8 Press @ 30kg [12+] — Fail: tempo
1 x 2 Pull-ups [5+] — Fail: concentric
1 x 12 Deadlift @ 75kg

3010 tempo on all


July 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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