So I don’t have to keep saying the slightly embarrassing “I don’t remember…” every time an instructor asks me what my personal best is on whatever.
I’ll just keep editing this post when I set / reach a new goal / level.
Fitness Goals 2014
2013-07-22: Back to CrossFit, once a week for now, finally coming back from my shoulder injury in February. Words can’t describe how happy I am to be back in training.
2014-02-01: So since previous update above, I have been struggling with my sore right shoulder. Since December I haven’t done any weights overhead or hung from a bar. My physio is convinced it is muscle related, and mainly caused by really tight neck and chest muscles. So I am doing a ridiculous amount of stretching. My right wrist is also playing up (the ulnar bone has decided to point out from the wrist at a jaunty angle…) so I am going careful on all things related to the wrist.
2014-02-24: While shoulder is still sore, I am now slowly adding back some more weights and movement overhead. Will start experimenting with press, cleans, hand stands, push ups, ring dips, pull ups and see how it all feels. Also doing yoga once a week and bouldering once a week as time and wrist allows.
Main goal: not mess up my shoulder again, and keep up with rehab and mobility. This may sound silly, but I find it really hard to go easy on the shoulder. Staying away from adding weight, and scaling exercises like pull ups, is mentally stupidly difficult. But I shall prevail.
Also, work on shoulder and wrist health, stability and mobility, and as shoulder / wrist get better practice handstands and start reaching for the ultimate goal: L-sit to handstand.
Row 500m: 2:01
Row 1 mile: 6:39
Run 1 mile: 7:10 (outdoors), previous 7:53 (treadmill)
Run 1k: 4:08 (outdoors)
Run 10k (latest, Aug 2013, Prinsens Minne): 54:58
Farmer’s walks: 80kg each side, length of 10 Malcolm Place
Atlas stone 2 stage lift: 55kg
CrossFit Total (explanation and rules)
Latest: 238 (scaled, KB snatch instead of press due to shoulder injury)
1RMs (sometimes 3 RMs)
Back squat: 90kg
Front Squat: 82.5kg (5RM)
Strict Press: 42.5kg, previous 40kg
Push Press: 45kg
Snatch (Squat/Power/Split): 42.5kg/45kg/47.5kg
Clean & Jerk (Push/Split): 50kg/55kg
Bench Press: 65kg (8RM)
Weighted pull up: 0kg
Turkish get-ups: 22kg right, 20 kg left dumbbell; 15kg barbell
KB Snatch: 28kg (right arm)
Max unbroken reps
Max height box jump: Green + 2x20kg plates + 2x10kg + 2x5kg
Pistols: 6 right / 4 left (on box)
Ring dips: 3
Push ups: 23
HSPU: 1 with 2 ab mats
Pull ups (all strict): 6
Kipping pull ups: 5 really ugly ones
Double unders: 53, previous 49
Toes to bar: 15
Muscle up: 0
WODs and other assorted stuff
100 double unders for time: 3:26
50 burpees for time: -
Fran: 12:35 (previous: didn’t finish under 15)
Karen: 11:50 (6kg wall ball)
Cindy: 7 rounds on 10 minutes
Nancy: 17:47 (25kg barbell)
Chelsea: 23, scaled (latest)
Annie: 09:56 (latest)
Wilmot: 16:44 (4 rounds only, latest)
Fight Gone Bad:
Filthy Fifty, strategy: 43:18 (previous: 55 mins)
Jelly Legs (Colin’s favourite): 327 reps
Dallas push up test: 3:42 (latest)
12 Days of Christmas: 41:59
Bop til you drop: 91 reps (then 15 burpees buyout)