OK GO!

From the High Performance Handbook.

4 x 4 Deadlift @ 60, 70, 80, 85kg
3 x 8 Prone one-arm trap raise (e.s.)

3 x 8 Racked Barbell Bulgarian Split Squat (e.s.) @ 20kg bar only
3 x 6 1/2 Kneeling one-arm Landmine Press @ 20kg bar only

3 x 8 Barbell Supine Bridge (e.s.) @ 20kg bar only
3 x 10 Standing one-arm cable row (e.s.)

3 x 8 1/2 Kneeling 90º External Scapular Plane Rotation (cable)
3 x 8 Wide Stance Anti-Rotation Chop

21-15-9
Swings @ 16kg
Burpees

Yikes. That used to be a whole lot easier, even with the 24kg KB.

960km around New Zealand’s South Island.

Tags:

via The Sufferfest: Hell Hath No Fury (minus the TT)

Warm up
20:00 at or just below threshold
6:00 recovery
20:00 at or just below threshold
Cool down

Just starting to get to the place where the effort is more a mental commitment than a physical limiter. Toward the end of the second interval there’s a minute long standing effort at 80-90 rpm. Hard, but I’m inching back into the zone where telling legs and lungs to shut up more or less works.

http://app.strava.com/activities/226617999

Tags:

Without anyone to join me I set out alone. All the old climbs. Mt Pleasant of course. Stony Creek, Pigeon Bank, Menzies, Krueses and Alma. Flat Rock. The aim was just to get 120+km in and hopefully bag 2,000 vertical. I didn’t quite get there on account of running Flat Rock and Broad Gully Rds the downhill rout, but the bigger victory was 4.5hrs on the bike solo with no bad funk moments and pretty happy legs.


Pastel colored clouds at 6am made it worthwhile before it even began.

Plenty of time left to shave off as form comes in. I should be 30-40 seconds quicker up most of the hills with some more miles in the legs and a partner to kick it against.

116km 1,822m 4:47hrs
http://app.strava.com/activities/224583150

Tags:
Tags:

On a cold Creswick morning: Creswick-Ballarat-Creswick.

43km 400m 1:33hrs
http://app.strava.com/activities/221697456

Tags:
July 2015
M T W T F S S
« Jun    
 12345
6789101112
13141516171819
20212223242526
2728293031  

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

Archives

Follow

Get every new post delivered to your Inbox.