Spring Benchmark #3
- WOD Phase #1: 15 min cutoff
- Shoulder Press:
- 5 reps at 65%
- 5 reps at 75%
- Max reps at 85%
- This is intended to be a calculated max as a benchmark. This levels the field sufficiently between those who have developed CF Total to a skill-set and those who have not. The percentages are there as a guideline for those who know their Working Max. For those that do not, we will help you find the way.
- Shoulder Press:
- WOD Phase #2: total meters
- Tabata Row
- Must be programmed into erg monitor! we want a true measurement so we are not counting the ‘drift’.
- rest five minutes precisely
- Must be programmed into erg monitor! we want a true measurement so we are not counting the ‘drift’.
- Run 1 mile
- Tabata Row
Dessert:
recover thyself
Food for Thought:
“I am more afraid of our own mistakes than of our enemies\' designs.”
by Pericles
Press: 7 X 73#, theoretical max 90#
Row: 741 meters
Run: 7:59
Press: 155×3
Row: 785
Run: 9:05
Press: 5×93 – Theoretical max 108.5
Row: 729 meters
Run: 11:23
Press => 140 x 5, theoretical max 163.5
Row => 684
Run => 13:20
Notes: Tired, Tired, Tired. Sleep (5hrs), Soreness (5/10)
Tip: Paleo Mayo: http://nomnompaleo.com/post/39474749548/whole30-day-2-paleo-mayonnaise
Press: yeah, well, so…one-arm/left strict press 45#x5, 53#x5, 70#x0, 70#x0, 53#x6
***surprised I couldn’t get 70# above my head, balance was an issue but not excuse
Tabata Row: one-arm/left (strap, damper on 9) 740m, might have been 730???
***tried to keep avg. meters in the 90s but several were 87-89, highest was 98
Rubicon Mile: 7:52, glad I kept it under 8 minutes…that 2nd lap around the back of building
is just ‘disheartening’
***first ‘significant’ run in last 2.5 months?
“Ole One Arm Balthis”
Hi Everyone! This is my first time posting on the board. Pleased to meet you all! *virtual handshakes/hugs* My tip of the day is to use the crockpot lunch pot food warmer for your lunch! It’s great for last night’s leftovers since it doesn’t dry out meat or veggies like a microwave. You can put frozen veggies in it too! All you got to do is plug it in at your desk when you arrive in the morning and voila! You have a perfect, hot and ready meal at lunchtime!
This particular one is one sale too!
http://www.crock-pot.com/product.aspx?pid=13390
Welcome Joanne
Press 155 x 8 ( #196)
Row : 873 meters
Mile : 9:29
Solid press! Nice work!
873!!!! Wow, just wow!!
Thanks. I like lifting heavy things, rowing is pulling heavy things…….not so good at running and cardio
How many pulls were you getting each round?
Was not counting. I pull REALLY hard so not too many
Hi Everyone! This is my first time posting on the board. Pleased to meet you all! *virtual handshakes/hugs* My tip of the day is to use the crockpot lunch pot food warmer for your lunch! It’s great for last night’s leftovers since it doesn’t dry out meat or veggies like a microwave. You can put frozen veggies in it too! All you got to do is plug it in at your desk when you arrive in the morning and voila! You have a perfect, hot and ready meal at lunchtime!
This particular one is one sale too! http://www.crock-pot.com/product.aspx? pid=13390
Press: 84×5
Row: 758
Run: 8:15
Thank god I managed to press more with two arms then Ole One Arm! Go JB!
Press: 115 x 7
Row: 805
Run: 10:05 (smokin’ fast!)
We all know how important sleep is, here are some way to end the day from Mark’s Daily Apply: http://www.marksdailyapple.com/12-healthy-ways-to-end-the-day/#axzz2M7Coarxc
Tip of the Day
Recipe – Sweet Potato Hash Browns, will change your life
1 sweet potato
1 tbsp ghee (clarified butter)/cooking fat
dried onion flakes
garlic powder
salt + pepper
1. Shred the sweet potato either in a food processor or grate by hand,
2. Warm up ghee in skillet (medium/high),
3. Dump in the shredded sweet potato and stir around until fully coated in the cooking fat, continue cooking 5-10 minutes,
4. With 2 minutes left, add several shakes of onion flakes, garlic powder, salt and pepper.
Turns out crispy and delightful. I keep a baggie of shredded sweet potato in the fridge to save a step on the go.
OMG, I do something very similar all the time, great side, great left-over with fried egg…aka ‘Viking Hash’…or just simply ‘Victory’ if you throw in fry up some crispy bacon first…
Press: 77 X 6
Row: 709
Run: 7:42
Press: 105 x 3
Row: 679
Run: 13:02 I can see a Hoveround in my future
Great day for me today …
Press: 52 x 8 => TM 66 Way off my high last summer of 83# but highest since then and first time I ever beat Ole One Arm at anything
Row: 655, another colored in green square for me and the first one since summer
Run: Scorching 11:08, pleased the second group didn’t lap me!
OOPS actually that was me, Iris. I should know better than to let Mike post from my computer. I’m sure you all figured it out anyway – he could never run a mile in 11:08. Or shoulder press 52#. Or row 655.
Hey only counts if you did it left-handed :-O
These are Iris’ numbers. I’m in travel-hell in Houston
lol — i was thinking they seemed a little low for “Big Mike”. Nice job on the row!
Press: 115 x 5
Row: 786
Run: 8:36
Press: 63 x 4
Row: 610 m
Run: 7:57
Press: 135 x 2
Row: 752 m
Mile: 7:00
We did the row and mile back on 31-Jan and t
…today I was slower on both counts. Just trying to push through the inevitable plateaus.
Press: 135×6
Row: 804 m
Run: 7:30
SP- 140×6
Row- 842
Run- 8:30
Press – 175 x 5
Row: 830 (1-5, 8 felt good, 6-7 were a let down)
Run: 11:04 – back and abs sore from yesterday
Shoulder press: 140 x 7
Meters rowed: 759
Mile run: 10:14
Recipe for today:
I made this with supper this evening and it was delicious!!
1 clove garlic
Oregano
Celery salt
3 tbsp extra virgin olive oil
Salt
Pepper
4 cups string beans (I think these are Paleo right????)
Mince up garlic and put in large sautée pan with olive oil on medium heat, let heat for about a minute until garlic starts to sizzle
Put about 1/2 teaspoon oregano, celery salt, and your desired amount of salt and pepper into pan, mix well with olive oil and garlic
Add string beans and let sautée, mixing thoroughly of course for about 6 minutes, must enough to get the beans hot and covered in seasoning. Serve and enjoy!
We had this tonight with mango chicken and it was a perfect match!
Press: 95×9
Row: 733M
Run: 7:32
Then Lots of foam rolling/softball work
SP: 110×5
Tabata Row: 827m
Mile Run: 8:30
Press: 51.5 x 6 <- finally know what it feels like to rep until failure, thanks to Tiffany! What a strange feeling…
Row: 648m
Mile: 9:19
Row improved 8 WHOLE METERS and mile improved by 30 seconds from Jan 31st.
Had to make this one up today at open gym.
Press: 68×6
Row: 752 PR!
Run: 7:59