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Archive for June 2015

From the High Performance Handbook.

4 x 4 Deadlift @ 60, 70, 80, 85kg
3 x 8 Prone one-arm trap raise (e.s.)

3 x 8 Racked Barbell Bulgarian Split Squat (e.s.) @ 20kg bar only
3 x 6 1/2 Kneeling one-arm Landmine Press @ 20kg bar only

3 x 8 Barbell Supine Bridge (e.s.) @ 20kg bar only
3 x 10 Standing one-arm cable row (e.s.)

3 x 8 1/2 Kneeling 90º External Scapular Plane Rotation (cable)
3 x 8 Wide Stance Anti-Rotation Chop

21-15-9
Swings @ 16kg
Burpees

Yikes. That used to be a whole lot easier, even with the 24kg KB.

960km around New Zealand’s South Island, raising money for Very Special Kids and the Starlight Foundation.

Between 45 of us, we raised $1.2M.
I couldn’t be prouder to have ridden with these guys, or more grateful for such an amazing ride.

That’s all folks!

The week on Strava: https://app.strava.com/athlete/calendar#Mar


June 2015
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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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