OK GO!

After a too lazy week (no Wednesday or Friday bunch), I set my alarm to get out with the Williamstown bunch for a TdB / Warrandyte loop. Then Mae had a bad night, Claire woke up and walked into a door frame on her way into our room (sadness) and I woke up with an edge on that niggling sore throat that’s been threatening to emerge all week. I hit the snooze button and congratulated myself on a wise decision.

The rest of the day (up until workout time) consisted of shopping (new shoes for summer, new suit for weddings/parties/what have you) and dumplings. So many delicious dumplings..

21-15-9
Swings
Burpees
= 6:37

+

Renegade row (push-up, row left, row right)
DB lunge (suitcase style)
@ 12.5kg DBs
x 25 rounds
= 10:05

+

Run 2.3km
= 13:38 / 5:53 (grandma) pace

5:00 Warm-up

3:00 Tempo 7/10

3 x 6:00 Pyramids
1:00 @ 7/10
1:00 @ 7.5/10
2:00 @ 8/10
1:00 @ 7.5/10
1:00 @ 7/10

5 x 3:00 @ 7-8/10

4 x 2:00 Sprints
1:00 7/10
1:00 8/10
0:25 10/10

5:00 Warm-down

20 Double-unders
4 OHS @ 30kg
6 DB Squat Cleans @ 12.5kg
8 Burpees
AMRAP in 20 min

= 6 + 4 OHS

Which is actually pretty good (8 is the all time PR).
Especially given how much time I spent messing up double-unders.

With most people down in Lorne for the AGF Gran Fondo, all I wanted to do is get a lumpy 120km into the legs. The last couple of weeks with the Williamstown bunch have left me with two feelings: 1. I need to ride longer; 2. I need to rider harder. So this is the first step forward into longer. From here it increases slowly back to where I was happy to head out for 140-160 on the reg last year.

It was good to have Jim for company and for navigation. There’s nothing like long back road base miles with old mates, just enjoying the morning and shooting the shit.




124km   1,886m   5:00

http://app.strava.com/activities/194143312

Tags: ,

10:00 Warm up
20:00 Hard tempo
10:00 Recovery
15:00 Hard temp

Hard tempo not as hard as I’d like it to have been. I’m still in that zone where the capacity to suffer isn’t completely forthcoming — legs have trouble keeping up with the lungs or vice versa. Still felt pretty well cooked by the end. Second 20 cut short to come back in and help with the kids.

Tags:

The pace through the extended Tour de Burbs course was much faster this week than last, with a few quick boys happy to put some hurt into the bunch from the get-go. There were many flats in the bunch (me before even getting out the gate, resulting in the first ride on singles this season, and three more as a result of tacks on the Boulevard).

I cracked bad enough that I had to let them go. Later than last week, but more severe, difficult to say whether it was the pace or the 50 Bastards at graduation weight. I’ve only done a few sets with 12.5’s before, usually not until after cracking the 20 minute barrier with 10s, something that usually takes a few weeks to build up to. Trevor hung back to supply me with a gel to get me home, and then even he disappeared over the horizon at the crest of Burgundy St.

The beatings will continue until morale improves I guess.

Finished up by grabbing a coffee from my favourite little Seddon café, The Little Man, and meeting the girls at the Pilgrim St park.

92km   1,377m   3:40h
http://app.strava.com/activities/190879982

Tags:

Kids vs Parents day at Grassroots soccer

Warm-up:
3x
5 push-ups
20 squats

20 lateral hops

Then:
50 x The Bastard @ 12.5kg DBs
= 25:10

Rough towards the end. Much ‘stopping for breath’ in the final 10-20, where ‘breath’ = spew burps.

And then a little tennis with Claire :)

September 2014
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On the bike

Mt Pleasant Rd TT: 18:04
Pidgeon Bank/Menzies TT: 12:16
Otway Odyssey (original course): 6hrs 52m

SKCC Hot Lap PR: 1:15 (48km/h)

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: 24:00

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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