Re: AEB Workout Log
 

Long day at the gym:

Strongman class to start out. This is the best thing that's ever happened in the history of the world.

We used atlas stones today for deadlifts and lapping.
Deadlifts:
95x3
95x3
115x3

Lapping:
95x3
95x3
115x3

1hr Croga

1hr Oly (snatching). Today was pathetic. I failed 43 kg 3 times because I just kept landing with it a little in front of me. I finally made it, but as a power snatch. Horrific.

Snatch jumps:
24x2
24x2
29x3
34x2
36x1
37x2
39x1
41x1
41x1
43xF
43XF
43XF
43X1 (power)


I stuck around for the squatting session because I wanted to do something at which I excel. Good thing, I pr'd by 5#. Jim told me I need to be more aggressive. This has never been a problem, and now it's a theme.

Squat jumps:

115x3
145x3
165x3
185xF (1) WHAT? This is SO LIGHT
185x1
205x1
220x1
235x1 (PR)

Re: AEB Workout Log
 

Only you would fail at 185 then march right up to 235. Great job!

Re: AEB Workout Log
 

Yesterday I skipped the morning session in favor of more sleep, so I stayed for the 7.30 after the 6.30 squatting class.

Also, I'm pretending Monday didn't happen.

I worked on my front squat last night as it is SO MUCH WEAKER than my back squat, which keeps getting better while my front squat stubbornly stays at 180.

Front squat jumps:

95x3
125x3 (Sammy said I jumped too much)
140x2
150x2
160x1
170x1
180xF
175x1
180xF

The 7.30 session was floor pressing. This actually went well, probably because I've been half-assing the past weeks.

The metcon was slapping pushups (I can't do this bandless) with a LB backpack and 24" boxjumps. These are getting a lot easier (thank god) as I've now done 3 (THREE) metcons without killing my shins. 4.37, which was a lot faster than I expected.

Floor press jumps:
53x3
73x3
93x1
3103x1
108x1
113x1
123x1
128xF

Re: AEB Workout Log
 

I intentionally skipped the usual session today, in keeping with my "why deadlift" philosophy. We'll see how stupid I am come Total.

I did 2 hours of oly, more of a deload, in preparation for Sunday. It felt pretty good, but I think it messed up my sleep, or something did because I woke up at about 12.30 and didn't get back to sleep until about 4.30. Needless to say, I did not go to the 6am, I'll go back for the 7.30 and stay for 8.30 Croga.

Snatch jumps (opening at 44kg)
24x2
29x2
33x2
36x1x1
38x1x1
40xF (landed in a power snatch, tried to stand right up)
40XF (same)
40x1
42x1
44x1

Clean and Jerk jumps (opening at 56kg)
35x2
40x2
45x2
49x2
52xF (clean)x1
54x1
56xF (jerk)xF (pressout)
56xF (jerk)

Re: AEB Workout Log
 

Pullup day turned out to be a good one. I skipped the metcon because I'm not insane (who needs 100 pullups before an oly comp?)

Clean jumps (1 clean EMOM for 10 minutes)
83x1
83x1
83x1
103x1
103x1
103x1
113x1
113x1
113x1
123x1

Pullup Jumps (PR +2.5x2)
LBx3
LB+5x2
LB+7.5x1
MBx1
MB+5x1
BWx1
BW+2.5x1
BW+5x1
BW+7.5x1 (PR)

Re: AEB Workout Log
 

Backsquat day, my favorite day of the week. I was hoping to PR, but since I've PR'd every week for the past month, I can't be too unhappy with failing 240# at almost up. I'll get it soon.

My mile run, however, was great. 8.36 and totally unexpected. I could have done faster but still.

Squat jumps:
115x3
145x2
165x1
185x1
205x1
225x1
240xF

Re: AEB Workout Log
 

Weekend of Oly lifting.

Saturday was preparing for Sunday's meet, so everything was pretty light.

Snatch jumps:
24x3
29x2
32x2
35x1x1
35x1x1
35x2

Clean and Jerk Jumps:
35x2
40x2
45x2
45x2
45x2

Sunday was relatively the same, except we actually went heavy.

For the snatch, I opened with 44kg (made it), failed 46kg, then went to 47kg. I failed this by oly standards (slight press out), but I got it overhead, so that counts for me, because I just do Oly to make myself better at crossfit.

Same deal with the C&J: made 56kg, made 59kg (PR), got 61kg overhead (new PR), but slight press out.

The meet could not have been more fun.

Re: AEB Workout Log
 

You did so great yesterday!!! Congrats!

Re: AEB Workout Log
 

Thanks Rach, you were a great time keeper. I bet that was nerveracking.

Re: AEB Workout Log
 

Bench Day. We haven't done this in a while, and I think mine has gotten a lot stronger. My 1RM was 115# and I did 100# for 5.

Metcon was not great as it was double unders (so terrible for me) adn 60 foot bear crawl, AMRAP 10 minutes, and the room was just packed, so every time I got a pattern, I'd hit something. 3 rounds 5 DU.

Bench jumps:

45x5
65x5
80x5
90x5
95x5
100x5

Re: AEB Workout Log
 

Back for squatting last night. Back squat triples.

Felt good, but I was tired by the end.

Jumps:

115x3
145x3
165x3
180x3
195x3
205x3 (PR)
210xF (did not go low enough on rep 2, awkward form)

Re: AEB Workout Log
 

Overall check in the "win" column today at oly. PR'd my snatch twice, and clean once. Even though 50kg was ugly, it was a snatch.

Snatch jumps (47kg)
24x2
29x2
33x2
33x2 (working with Chrissey, didn't want to change to kg yet)
36x2
39x1
42x1
44x1
46x1
48xF
48x1 (PR)
50xF (toes)
50x1 (hidious)
50xF (tired)

Clean jumps (61kgs)
35x2
40x2
45x2
50x1
55x1
58x1
60x1
62x1 (PR)
64xF (away from body, tired)

Re: AEB Workout Log
 

three PRs in one night? that's pretty freakin good.

sorry i'm still in remedial snatching :)

Re: AEB Workout Log
 

Even though I'm having the BEST. WEEK. EVER. today still kind of sucked. I'm still tired from last night, and today was lots of things at which I generally suck.

14 minutes of E2MOM: 5 sets of pullups (35 pullups). I had grand plans to attempt BW for the final set, but that was just silly.

Pullup Jumps:
LBX5
LB+5X5
LB+7.5X5
MB+2.5XF (3)
MBXF (3)
LB+7.5X5
LB+5X5

14 minutes of E2MOM: 5 sets of strict press (35 presses). These were so hard.

Press Jumps:
43x5
53x5
63x5
68x5
73xF (3)
68x5

Metcon was 50 toes to bar, every time you come off the bar, 150m run. Awful. I got to 37 in 14.13 then had to go. One more thing to work on.

Re: AEB Workout Log
 

back squat day, best day all week.

I felt strong today, but we ran out of time, so I stopped at 200 for 3. next week I'll make 210.

Metcon was awful: AMRAP 15 minutes of 10 ring dips (LB) 10 burpees and 10 walking lunges per leg with a 1 pood KB. 3 rounds, 2 walking lunges.

Backsquat jumps:
115x3
145x3
175x3
190x3
200x3

Re: AEB Workout Log
 

Yesterday squatting day and strongman. Worked on front squat triples

Front squat jumps:
95x3
115x3
135x3 (super slow)
135x3
145x3
155x3
165x3 (stilll pretty fast)
170xF (1) (just gave up)

Strong man was stone to shoulder. Worked with the 95# atlas stone for a while. I love this class.

Metcon was 10 minute AMRAP of heavy sandbag getups (I used 7 bags, but weighed the bags and it was 65# due to leakage) and 3 stair runs. 2 rounds 2 stair runs.

Today was Chealsea: 30 minutes of EMOM 5 pullups, 10 pushups, 15 squats. I did 3/6/9 starting out with strict pullups (god I need to learn to kip), after 15 rounds, I went to a mini band, at 20 rounds I moved to a light band, but that was way too easy so I dropped to 2 mini bands until the end. It was terrible.

Then croga which could not have been more welcome.

Re: AEB Workout Log
 

My whole body is practially dying. We did a 20 rep backsquat attempt (always hard), which I completed at 165# (115x5, 145x5 first). Then we did this Kalsu-esque monstrosity of 100 backsquats at 75% of the 20 rep attempt, with 5 burpees EMOM. 10 minute cap thank god.

I got to 29 reps at 65% (103#) and the burpees hurt so badly after yesterday.

Re: AEB Workout Log
 

Pressing and pullups yesterday, and it was an overall good day, especially given my general hungover state.

Metcon was AMRAP 10 minutes pullups but with every drop off the bar, 150m run. I got 14 strict pullups. And a million runs.

EME2M 3 pullups:
2MBx3
2MB+7.5x3
MBx3
MB+5x3
BWx3
BX+2.5xF (2)

Strict press EME2M:
43x3
53x3
63x3
68x3
73x3
78x3
73x3

Today was backsquatting for 3 reps and a metcon of 15/12/9/6 24" box jumps and ring pushups. 6.44

Backsquat jumps 3RM of 205#:
115x3
145x3
175x3
195x3
210x3 (PR)

Re: AEB Workout Log
 

Squatting, gymnastics, and Oly today. Overall it was pretty good.

I had a front squat 3RM pr (170 up from 165), which is great because I've been stalled at 180 forEVER.

Front squat jumps:
95x3
115x3
130x3
140x3
150x3
160x3
170x3
170xF (1)
155x3

Gymnastics was handstand walking, and I got all the way down the blue mat, the longest I've gotten since camp.

I skipped the metcon due to oly.

Oly was snatching, and went pretty well, I got comfortably up to 45kg then failed twice 47kg. I was kind of tired.

Snatch jumps:

29kgx2
29kgx2
34kgx1xF
34kgx2
39kgx2
42kgx1
45kgx1
47kgxF
47kgxF
45kgxF
35kgx1
35kgx1
35kgx1

Re: AEB Workout Log
 

Sunday was strongman, and we did stone to shoulder (a few reps at 95#, fail at 115#) and stone/sandbag squats (10 reps, 5 per side). I tried the 95# but couldn't keep it on my shoulder. I squatted 70#, 80#, and 90#, I almost got 100# to my shoulder but it slipped off my hair (first world problem), then I couldnt get it up any longer. I didn't do all 4 sets.

metcon was SandyFran--50# bag, 2mb for the pullups--11.38. I felt pretty awful the whole time.

Today was a squat dominant day--3 reps E2MOM--starting at 50% and working up by 10% for 16 minutes (8 sets). Peaked at 200# at round 5, backed down to 185# for the last 3 sets.

Metcon was a 50 foot, 45# tire drag with a partner. Kahn and I did 16.5 rounds in 5 minutes. This was really fun.

Squat jumps:
120x3
140x3
165x3
185x3
200x3
185x3
185x3
185x3

Re: AEB Workout Log
 

Bench press day yesterday and front squatting. My bench is definitely getting better, but it's still kind of sucky.

The metcon was fun--50# strict sandbag press and 10 walking lunges on each side. This was got hard by the second round of presses but was awesome. 5 minutes flat.

Press jumps:
65x2
75x2
85x2
95x2
105x2
115x2 (did not touch on the 2nd)
115x2
120xF

Squatting was good, 165# still felt alright but 175 just wasn't going to happen. I was wrecked by the end.

Front Squat jumps:
95x3
115x3
130x3
145x3
155x3
165x3
175xF (1)

back for oly tonight

Re: AEB Workout Log
 

So I've neglected this basically all week:

Wednesday night oly: 1hr snatch, 1hr C&J. Everything felt good and strong until it didn't. Story of my life.

Snatch jumps:
29x2
34x2
39x2
41x2
43x1
45x1
47xFx1 (awful)
47xF
35xF (embarrasing
35x1

I've developed this habit of moving my feet during the snatch in teh last 2 sessions. It's awful and must stop

C&J jumps:
40x2
45x2
50x2
53x1
56x1
58x1
60x1
62xF
62xF

Thursday was pullup and press day

Pullup jumps:
BWx2
+2.5x2
+5x2
+5x2
+2.5x2
+5x2
+2.5x2

press jumps:
43x2
53x2
63x2
68x2
73x2
78x2
78x2

Metcon was AMRAP 10 minutes: 150 m run, 20 double unders. 3 rounds (I need ot get better at these SOOOO badly

Friday backsquat day (yay!)

Backsquat jumps:
115x2
145x2
175x2
195x2
210x2
220x2 (PR)

Metcon was 3 pullups/3 dips 10 rounds for time (actually 30 MUs but that's just hilarous) BW pullup, 2 MB on the dip. I used 1 MB sometimes and I should have just stayed with that. 12.30

Re: AEB Workout Log
 

It's been a great weekend at the gym. Yesterday was a squatting session, gymnastics, and oly.

Squatting--front squat triples: (170 3RM)
95x3
115x3
135x3
150x3
165x3
175x3 (PR)

Gymnastics was handstand walking, today was a great day, I got at least 15ft.

Oly was also great, a 1kg pr at 51kg

Snatch jumps:
29x2
34x2
39x2
42x1
45x1
47x1
49xF
49x1
51x1
53xF

Strongman today, yoke walking (such a fun class).

The metcon was SO HARD: 4 rounds 10 manmakers, 10 strict pullups. at the 20 minute cap I had 3 rouds, 8 manmakers.

Yoke jumps:
175x60ft
225x60ft
275x60ft
325x60ft
375x60ft

Re: AEB Workout Log
 

Bench press day. This has definitely gotten stronger. I'm still crazy sore from the manmakers Sunday, but I still got a 10# PR from my last 1RM of 115.

Metcon was fun, 10 alternating shoulder 70# sanbags, 5 slapping pushups (LB). Those would have been bad no matter, but they were terrible with my current pain. 3 roudns, 8 sandbags.

Bench jumps:

65x3
75x1
85x1
95x1
100x1
105x1
110x1
115x1
120x1
125x1
130xF

Re: AEB Workout Log
 

Oly last night:

Pretty good, snatching felt great. My hand is a little sore from jamming it a bit last week. I tried 2 cleans, and decided that it was not smart to keep going. I squatted for speed instead.

Snatch jumps:
29x2
34x2
39x2
42x1
44x1
46x1
48x1
50x1
51xF
51xF

Clean jumps:
45x1
50x1

Squat jumps:
50x3
60x3
70x3
75x3
80x3
80x3

Today was pullup day, 20 minutes to work up to a 1RM, and then cleaning and pressing up to 75% of my press max for 2.

then 5 minutes of double unders. This is my new task to practice. 37

Pullup jumps:
BWx2
+2.5x2
+5x1
+7.5x1
+10x1
+12.5xF
BWx3

Press jumps:
33x2
53x2
64x2
68x2
68x2
68x2
68x2
68x2

Re: AEB Workout Log
 

I was in Austin Tx this weekend for a wedding and dropped into CF Austin with SParker (!!). The workout was fun: with a group of 3, 30 pullups, 60 thrusters (20#) 300 double unders, 60 pullups, 30 thrusters. 10.28. My double unders were actually great, which was a relief to not be "that drop in"

I did foundations at 6.30 mostly because it was front squatting.

I did 3 rounds of the metcon: 10 toes to bar (strict leg raises, really), 10 pushups (did not help the next metcon AT ALL).


Squat jumps:

95x5
115x5
130x5
140x5
150x5

These felt great.

The regular session at 7.30 was GHD situps and a long metcon:

2 sets of 10 GHD

20 minute AMRAP
7 dumbbell thrusters (20lbs)
7 C2B
7 burpee box jumps (20")

I did 4 rounds and 2 pullups. These were really hard as they were a strict pullup with a little frog kick at the end. I switched to supinated mid way wich made it easier, but my forearms are killing me.

Re: AEB Workout Log
 

New goals for the next 6 months:

Cut to 165# by the end of November and then to 160# by January (this morning I was 171.6#)
200# front squat (currently 185#)
275# back squat (currently 235#)
60kg snatch (currently 51kg)
70kg clean and jerk (currently 62 kg--this will be horrible and difficult)
Keep my deadlift the same as my squat (currently 225#, I think)
Press 90# (currently 84#)
Learn to kip (seriously. seriously)
Handstand pushups
Consistant double unders

Re: AEB Workout Log
 

Front squatting today, after 5x5 front squats yesterday. Planning skills, engaged.

EoMOM 14 minutes - pause for a one-count progression 50% max - 60% - 70% - 75% - then continue up by 5% to failure

95x3
115x3
130x3
142.5x3 (was supposed to be 140, but the bar was misloaded)
150x3 this just sucked
140x3
140x3

metcon was pretty good
3 rounds
3 minute AMRAP 10 ab wheel rollouts (partial ROM, painful after T2B yesterday), 10 russian KB swings 1.5pood
rest 60 seconds (partial rounds don't count)

Back for backsquatting tonight.

I did 6 total rounds and probably rested for an extra 10-15 seconds per section so as not to do more ab wheel rollouts.

Re: AEB Workout Log
 

Squatting last night was haaaard. Then I woke up today and my upper body is just trashed. This should make for an interesting oly session tonight.

Backsquat jumps:

115x3
145x3
165x3
185x3
195x3 (slow, slow, slow)
165x3
165x3

Re: AEB Workout Log
 

Oly tonight, and it was pretty good. I still can't clean or jerk due to my wrist, but I'm about an inch away from a 52kg snatch. I got it overhead 3 times, but couldn't control it to stand it up.

Soon, soon.

Snatch jumps:

29x3
34x2
39x2
42x2
44x1
46x1
48x1
55xF (I am an idiot)
50xF
50x1
52xF
52xF
52xF
52xF

Re: AEB Workout Log
 

Moderately decent oly and squat sessions last night and today. Still trying ot get to 52 kgs and I tried to change the jumps to get there a little faster, but I don't think that was terribly effective.

Cleaning still hurts, but hopefully Wednesday will be good for it.

yesterday's snatch jumps:

29x2
34x2
39x2
39x2
41.5x2 (oops)
44x1
46x1
48xfx1
50xfxf
50x1
52xf
52xf

Backsquat jumps:
50kgx3
60x3
70x3
80x3
85x3
90x3
72x3

Today's snatch jumps:

29x2
34x2
39x2
46xfx1
48x1
50xfxf
50xfxf
50xfxf
50x1

Front squat jumps

95x3
115x3
135x3
155x3
155x3
155x3

Re: AEB Workout Log
 

open gym today.

I jumped into a front squat ladder from Outlaw (which is written in a way that's incredibly backwards, but whatever)

5 sets of 2 reps at 80%
3 sets of 2 reps at 85%
2 sets of 2 reps at 90%
2 sets of 1 rep at 90%

This felt good, although hard

I didn't realize we were using a ladies' bar, and I also thought it was 2 sets of 5 reps, so I did a couple of extra sets at 138#

Then I did "jack"-- 20 minute AMRAP of 10 80# push press, 10 1 pood AKB, 10 20" box jumps. 8 rounds, 8 push presses

Front squat jumps
138x5
138x5
153x2
153x2
153x2
153x2
153x2
158x2
158x2
158x2
167x2
167x3
167x1
167x1

Re: AEB Workout Log
 

Oly last night (went well) and I can clean, at least lighter weights, finally.

I PR'd my snatch by a kg, and I'm really close to 54. Hopefully in a class or two.

Snatch jumps:

29x2
34x2
39x2
42x2
44x1
46x1
48x1
50x1
52xF
52x1
54xF (really high)
54xF (overhead, didn't squeeze)
54xF (failed behind)
54xF (really high, just tired)

Clean and Jerk Jumps:

40x2
45x2
50x2
50x2
50x2
50x2

Backsquat Jumps

65kgx5
70x5
75x5
75x5

Today was OHS, which I haven't done in forever. The metcon was AMRAP: 1 minute dumbell cleans and presses, 1 minute T2B, 1 minute rest, 3 rounds. 53 reps total.

OHS jumps:

63x3
83x3
103x3
113x3
123x3

Re: AEB Workout Log
 

I've been a complete failure at updating my log.

Wednesday night I did the trapdoor athletics wod, which was a decathlon of sorts. Super fun, Andrew was my partner. Team Summer Camp Romance.

Thursday I had a kipping session with Sammy, which was very successful, and pause front squatted. I tore my hand which is impeding practice, but I'm well on my way to kipping in metcons

Pause front squat jumps:
95x3
115x3
135x3
145x3
155x3
155x3

Yesterday we did death by thrusters at 95#. Super hard. I did this in August and got 6+3 rounds. Yesterday I got 7+3. We were supposed to do 5 reps EMOM once we were "dead" but that pretty much didn't happen.

Today was back squatting for 3 reps at a pr of 210x3. New pr of 215.

Back squat jumps

115x3
145x3
165x3
185x3
195x3
205x3
215x3 (pr)

Headed to novem for MeatWOD.

Re: AEB Workout Log
 

Long day at the gym today:

Strongman we practiced stone-to-shoulder (I got 115# for 1 rep) and then did a fun team WOD (groups of 4)

1 rope climbs
50 strict pres (68#)
100 C2B pullups
200 walking lunges
10 rope climbs

There's no way I did 1/4 of this (sadly) but it was still fun. I'd like to do it again in a group of 2 or 3.

Snatching at oly (sore as all get out) I failed 50kg 3 times, but got it overhead all 3 times, so that's something.

Snatch jumps:
29x2
34x2
39x2
42x2
44x1xF
44x1x1
46x1
48x1
50xFxF
50xF


Then did pause front squatting, which was so hard, I was so tired.

Squat jumps:

95x3
115x3
135x3
145x3
150x3
150x3

Re: AEB Workout Log
 

Rollout Grace (30 rollouts, squat cleans, thrusters with 95#). Very hard, but I think I could get faster now that I"ve done it.

My arms don't work properly. 12.20

Re: AEB Workout Log
 

The rollout grace basically killed me.

I went back for squatting last night, which was SO HARD, then made an attempt to snatch, but went home after failing 29kg once, and getting it twice. It was not my night.

Backsquat jumps:

115x3
145x3
165x3
185x3
195x3
195x3
165x3

Today we overhead squatted and did a very fun metcon. I'm still kind of crushed: my OHS max is 123x3 and I failed 108 twice. Yes, twice.

The metcon was awesome, (21-15-9 20# dumbbell snatch right arm, rope climb, left arm, rope climb) but I just couldn't get my rope climbs down today. My feet kept slipping, and I'd estimate i did an extra 6 climbs between all the 1/2 climbs I kept failing. 13.42

OHS jumps:
63x2
83x2
98x2
108xF
108xF
108x2

Re: AEB Workout Log
 

I woke up yesterday feeling good, but I didn't want to do the metcon, so I stayed in bed. I went back last night for gymnastics (kipping practice which is going to kill me) and squatted with Chrissey beforehand.

Gymnastics was kipping pullups (strung 3 together! but it destroys my back) and ring handstands. I'm still not able to do a parralette handstand, tragic. The metcon was very difficult: 3 rounds, 30 seconds each of parralette L sit (tuck sit, really), pullups, handstand hold, hollow rocks, rest. Score is reps - breaks on L sits and holds. 55 reps.

I feel like my back has been beaten with a stick thanks to kipping. I will get this down, but I am dying.

Backsquat jumps (PR of 215x3)
55x3
65x3
75x3
82.5x3
87.5x3
92.5x3
100x3 (~220#/PR)
90x3
85x3

Re: AEB Workout Log
 

And I've basically failed AGAIN at updating my log. Since Friday:

Friday was EMOM 3 thrusters (95#) and then 3 rounds 3 minutes: run 400 meters, then as many double unders as possible. 25 DU. These are getting much better, but I need to be able to do them without singles in between.

then puase front squat (too tired to be effective here)

45x3
55x3
65x3

Saturday was squatting, gymnastics, and oly.

Squatting was awesome (new 1RM!) and gymnastics I basically practiced kipping. This is getting better, but still has a lot to go.

Oly was good until I nailed myself in the head with 50kg. I was super tired.

Backsquat jumps:

145x3
175x2
195x2
215x1
230x1
240x1 (PR!)
245x1 (PR!)
250xF (about 1/2 way up. next time)

Snatch jumps:
29x2
29x2
34x2
39x1
43x1
46x1
48x1
50xF (ouch)
35xFx1

Sunday I got to drop in with the advanced class (very fun) to practice for next week's competition.

We did one of the metcons: 15/12/9 80# power cleans, lateral bar burpees. 5 minute cap, 10 minute rest, do it again.

I got to 5 of the 9 cleans on the 1st round, 1 of teh 9 cleans on the second.

I'm taking today off then doing another of the metcons tomorrow.

Re: AEB Workout Log
 

I took the last 2 days off, which was a really good idea. I didn't get a lot of sleep last night (home from DC at 11) and I still felt good this morning, great compared to yesterday.

Today was front squat practice, 7 singles at 80% 1RM. I was coming onto my toes in the beginning, but I warmed up and this stopped happening.
45x3
55x3
62x1
7 sets of 1 at 67kg

metcon:
3 rounds for time, goal to go all out - no rest
250m row/15 burpees

This took 7.17 and was awful. I can go faster on the rows.