OK GO!

10 Deadlifts @ 60kg

Later…

20 1H Swings es @ 16kg
10 Deadlifts @ 60kg
25 Bastards @ 12.5kg DBs = 14:41
25 Walking lunges @ 10kg plate
10, 5, 5 Piston Press @ 12.5kg DBs
12 Nordic curls (mostly negatives)
10 Deadlifts @ 60kg

Focus throughout on neutral spine. Definitely hyperextending on some of the bastard lunges. Need to get back into the tower crunches, deadlifts and heavy swings.

20 Double-unders
4 Press / push-press @ 30kg
6 DB Cleans
8 Burpees
AMRAP in 20min = 5 and 20 double unders

Not strong enough to jump straight back into 30kg OHS.

3 x 10 Deadlifts @ 60kg

Then…

20 KB Snatch e.s. @ 16kg
Run 400m
20 Swings @ 20kg
Run 400m
20 Ball slams @ 11kg
Run 400m
20 KB C&J e.s.
Run 400m
20 Burpees

20 High-knee step-up to reverse lunge
50 Swings @ 16kg KB e.s.
2 x 10 Piston Press @ 12.5kg DBs
25 KB C&J @ 16kg e.s.
5 x 5 Ring Dips (supported)
50 Squats

It’s been almost four months since Chain Reaction.

I’ve done a few casual rides but nothing big, nothing steep and nothing fast. The days are dim, cold and wet, and I’m low on motivation to turn a pedal over. Even if I was keen, between moving house, the three kids, a smaller, dingier home and a holiday to Noosa (which was great), there hasn’t been much of a chance.

I went to see Edmore to relieve some tightness in my right lower back / flute yesterday and he pointed the finger at weak, tight abs. If you haven’t had someone stretch your abs for you, I don’t recommend it, but it did the trick. The prescription is, as usual, more strength in the places required to counter overdevelopment in the quads.

3 x 20 tower crunches

 

Since last post:

  • Three more months of training.
  • Selling the house.
  • The actual Chain Reaction Challenge: the best, and hardest, yet.
  • Buying a new house.
  • Henry and Geoff make a successful Everesting attempt on Mt Pleasant.
  • A diminished desire to ride, but unlike past years, not extinguished.
  • A return to some very basic, strength and conditioning in an effort to make amends with some serious on-the-bike over specialisation (with hilariously DOMS-ey results).

Mt Pleasant, Pigeon Bank / Menzies / Kreuses and home.

The plan was to get out early before the heat kicked it. Turns out the heat don’t sleep, with 33º on the clock at 5:30 a.m. I didn’t even zip up.

Dave and I agreed on a short, punchy lap before turning in for a double espresso over ice. I could barely speak with a sore throat I’ve been struggling to shake off, but managed a 2nd fastest time on the Peak MtP KOM.

I did almost spew at the top, and from then on it was struggle town for a bit.

A spoke that’s been making a gentle ping each time I climbed on the bike the past week or so finally let go before we got back to the main Yarra Glen road. My back wheel now has a serious side to side whoop in it, but on some level I was glad to have to baby it back to the Zen Den for for coffee.

https://www.strava.com/activities/452954762
45 km    2:00 hrs    971 m

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December 2016
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On the bike

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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