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Posts Tagged ‘SB-RenegadeRow

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Exercise Sets/Reps/Dist Weight/Time
SB Renegade Row 3 x 5 reps es 0 kg
SB KB press 3 x 10 reps es 16 kg
Turkish Get-up 2 x 7 reps es 16 kg
Russian Twist 3 x 15 reps es 16 kg
Good Mornings 50 reps 16 kg
1H OHS 10 reps es 16 kg
1H Rack Squat 15 reps es 16 kg
Goblet Squat 25 reps 16 kg
Rack Lunge (left) 25 reps 16 kg
Rack Lunge (right) 25 reps 16 kg

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Basically…
It was supposed to go down like this.

Exercise Sets/Reps/Dist Weight/Time
Cossacks 3 x 5 reps (2 count) 22.5 kg
The Bear 3 x 7 reps 32.5 kg
Bent Press 3 x 5 reps es 15 kg
Dead Squats 3 x 6 reps 52.5 kg
Swiss Ball Renegade Rows 3 reps es! 5 kg!
Push-ups 3 x 10 reps 0 kg
MB sit-up & throw 65 reps 6 kg
Isometric Squat 2 reps 60 sec

 

So…
Man, those destabilised renegade rows are murder on the core. That was a really fun session, and I’m absolutely toasted after last night’s efforts.

Food

  • Muesli w/fruit and cottage cheese
  • Coffee
  • Nut bar
  • Apple
  • Tandoori chicken turkish + avocado
  • Sardines

November 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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