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Posts Tagged ‘LungeMatrix

W
G

Basically…
Making up for yesterday.

Exercise Sets/Reps/Dist Weight/Time
Cossacks 3×5 reps 20 kg
Lunge matrix (normal) 5 reps 0 kg
Lunge matrix (low) 5 reps 0 kg
Lunge matrix (sampson) 5 reps 0 kg
Lunge matrix (jumping) 5 reps 0 kg
Exercise 0 reps 0 kg
BB Windmills 3×5 reps es 20 kg
Med Ball Crossover Pushups 3×5 reps es 0 kg
BB 1 hand OHS 3×5 reps es 20 kg
Knees to Elbows 3×5 reps 0 kg
OH figure 8 walk 3 laps 40 kg

 

So…
The 1H OHS were tough but good. K2E was surprisingly good and the figure eight walk surprisingly hard.

Food

  • Muesli
  • Coffee
  • Sushi
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G

Basically…
A whole lot of different lunge matrices with Mr Jim.

Exercise Sets/Reps/Dist Weight/Time
Clock lunge 3 x 5 reps 0 kg
Clock lunge (low) 3 x 5 reps 0 kg
Clock lunge (Sampson pose) 3 x 5 reps 0 kg
Clock lunge (fast – jumping lunge) 3 x 5 reps 0 kg
Renegade Man Maker 2 x 5 reps 15 kg
Isometric Squat 3 1 minute
Straddle Sit (front) 1 1 minute
Straddle Sit (rear) 1 1 minute
Plank 2 1 minute

 

So…
That was kinda fun.

Food

  • Muesli w/fruit
  • Coffee
  • Fruit toast
  • Nut bar
  • Vegetarian pizza, beer (1)

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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