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Posts Tagged ‘Fast-Day

M
Bike

Hard ride into the city. With decent traffic light luck I can make it to work in ~6 min, and into the heart of the CBD at the height of rush hour in around 20 (MTB). Not bad.

W

3 x 3 Deadlift
3 @ 95 kg
3 @ 105 kg
3 @ 115 kg

12-9-6 Deadlift
12-9-6 @ 75 kg

 

Notes:
First day of the great IF experiment! The idea is to keep rough zone proportions, biasing the day’s carbs toward the post-workout meal if possible. Eat when hungry for the most part with the addition of two 16-20 hour fasts a week (currently planned for Tuesday and Friday). Will continue to try to keep sources paleo and pay attention to sleep. Should be interesting.

Food [P/C/F]

  • . . . 16 hr fast
  • Green tea
  • Coffee
  • Kanga bangas w cauliflower mash, olive oil and macadamias [4/1/8]
  • Sardines, almonds [2/0/4]
  • Grapes [0/1/0]
  • Blue grenadier w tomato, pineapple and dill salsa, w corn on the cob & baby spinach + macadamias [4.5/4/8]
  • Nectarine, WPI shake, almonds [2/2/4]

Felt surprisingly un-hungry until about 1:00 (w 30 min to go). Felt very good, energy fine, mentally nice and sharp, ‘light’.

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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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