OK GO!

Search Results

Run 400m (treadmill) 15 x OHS @ 35 kg (Rx = 42.5) x 5 rounds = 22:47 Ouch. OHS squats were broken at 10 after the first round, with some niggling NQR feeling in my right hip. The runs were destruction, beginning strongly with my weight way forward and the perfect “forever falling” feeling at […]

Tags: , , ,

8:30 AM Workout CFE: Long intervals: 2 x 12 min, 2 min recovery 6.23 km / 31.2 km/h 5.78 km / 28.9 hm/h GPS data 5:00 PM Warmup Snatch drills, OHS Press: 3 @ 42.5 kg 2+1 @ 47.5 kg 3 @ 47.5 kg 5 @ 42.5 kg Workout 3 Snatches @ 30 kg (Rx: […]

W M “Nancy” Five rounds for time of: 400 meter run 15 Overhead squats @ 35kg (Rx: 42.5kg) Time: 17:30ish PR! Notes Well, you just never know. After a night of broken sleep I woke up feeling a little sub-standard and almost skipped the WOD completely. I headed up to the work gym unsure if […]

Tags: , , , , ,

W M Wednesday 080416 “Nancy” Five rounds for time of: 400 meter run 95 pound Overhead squat, 15 reps Exercise Sets/Reps/Dist Weight/Time Run 400 m – Overhead Squat 15 reps 35 kg Run 400 m – Overhead Squat 15 reps 35 kg Run 400 m – Overhead Squat 15 reps 35 kg Run 400 m […]

Tags: , , , ,

Pretty much zippo in the way of structured training but I’m on the bike at least an hour every day thanks to the commute. Work is challenging in a hundred great and sometimes mildly frightening ways. I come home physically tired from thinking, talking, meeting, coaching, conversing, coercing, encouraging, exciting, negotiating, listening, flitting, figuring and […]

Preamble I woke up this morning with hips and legs claiming to have been assaulted the previous day. No wicked DOMS, no hobbling around like a grandpa, but that old feeling from volume-riding days. “You did something hard yesterday.” Good. With squall and showers forecast for the afternoon, Fee, Claire and I threw some stuff together, […]


March 2019
M T W T F S S
« Feb    
 123
45678910
11121314151617
18192021222324
25262728293031

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: 24:05 (Feb 17)

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

Archives

Advertisements