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Posts Tagged ‘Angie

W
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“Angie”. Minus pullups. Plus swings.
Still no pull-up bar…
100 Squats
100 Push-ups
100 Sit-ups
100 Swings @ 24kg KB

Time:

0:24:43

Notes:
Squats were easy (and faster than last time). Push-ups were in twos and threes and on the verge of failure for most of the second half, but almost 2 min quicker than last time. Sit-ups were steady. Swings were hard – really lost the snap in my hips after about 45-50 and partitioned into 20s, then 15s toward the end. Thinking ‘jump!’ helped, but only for a little while. Swings were above eye height, but not overhead.

Food

  • Apple, grapes, WPI, almonds [4/4/8]
  • Coffee
  • Big chicken schnitzel and salad wrap + almonds [4/5/8]
  • Coffee
  • Two eggs (boiled), almonds, apple [2/2/4]
  • Family meat pie w veggies + nuts [3/4/5]
  • Apple (PWO) [0/2/0]
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Thursday 080424
“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Exercise Sets/Reps/Dist Weight/Time
Pull-ups 55 (+ 5 jumping) reps 9:03
Push-ups 100 reps 12:04
Sit-ups 100 reps 6:57
Squats 100 reps 2:41
Time:

0:30:47.12

 

So…
Angie is tough. Not as tough as I expected (I thought the pull-ups would go much earlier but they were surprisingly solid). I paced the pull-ups very well. 10, 10 and then 5s and 3s until I tore my left hand on the 55th rep. Not as badly as I’ve done in the past, but bad enough that to keep going would’ve been stupid. I tried doing jumpers instead but it was no help.

The push-ups were harder than expected, but that’s what you get after 60 pull-ups I guess. ;) Squats, as always were a saving grace.

Food

  • Oats w protein, pear, nuts [4/2xFat]
  • Coffee
  • Ham, chicken, tomato, carrot, avocado, nuts [4]
  • Fish, veggies, olive oil [4]
  • 1/4 small custard tart
  • Cottage cheese, grapes, nuts [2]
  • Tea

October 2019
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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: 24:05 (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

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