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Random pull-ups in sets of 3-5. Veal, veggies and dukkah for dinner. DOMS.

Wow.

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W
M
G

From the video WOD with Pat and Boz
10 Dumbbell Hang Squat Cleans at 20kg
10 Pushups
x 10 rounds

I’ll be subbing 15kg dumbbells for the 20s.

Exercise Sets/Reps/Dist Weight/Time
DB Hang Squat Clean 10 reps 15 kg
Pushups 10 reps 0 kg
 
DB Hang Squat Clean 10 reps 15 kg
Pushups 10 reps 0 kg
 
DB Hang Squat Clean 10 reps 15 kg
Pushups 10 reps 0 kg
 
DB Hang Squat Clean 10 reps 15 kg
Pushups 10 reps 0 kg
 
DB Hang Squat Clean 10 reps 15 kg
Pushups 10 reps 0 kg
 
DB Hang Squat Clean 10 reps 15 kg
Pushups 10 reps 0 kg
 
DB Hang Squat Clean 10 reps 15 kg
Pushups 10 reps 0 kg
 
DB Hang Squat Clean 10 reps 15 kg
Pushups 10 reps 0 kg
 
DB Hang Squat Clean 10 reps 15 kg
Pushups 10 reps 0 kg
 
DB Hang Squat Clean 10 reps 15 kg
Pushups 10 reps 0 kg
 
Time:

0:18:46

 

That was…
Tough, but good. Even though I’m tired it feels sooo good to do something physical.

Food

  • Oats w pear, nuts, protein [4, 3xFat]
  • Coffee
  • Tuna, hokkien noodle prawn stir fry
  • Sardines, nuts, pear [2]

Basically…
Seems to be easy to fall into the one on, one off routine when things are busy.

Neil, Sher, Feebs and I went to the track racing.
You could say there was some action.

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September 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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