3 x 10 Deadlifts @ 60kg


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.

45 km    2:00 hrs    971 m

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I set my alarm for 6:00 with the idea of getting 3-4 solid solo hours in the bank. I woke up at 6:30, with Fee poking me, and realised I must’ve set a weekday recurring alarm.

Although I was tempted to roll over and go back to sleep, I did get up to head out for something shorter. I was sluggish up to the top of Henderson’s Rd. By the top of Bonds I’d scaled back my expectations to a couple of laps of the Mt Pleasant circuit. By the end of the the KOM segment I was ready for home, with absolutely nothing in the tank.

It’s been a rough week at work, with some last minute, heavy-duty reconfiguration of work and, harder, my mental attitude toward it. It’s hard to explain just how fatigued that can make you, but I was full of cortisol this morning. Not even my favourite air, the crisp kind full of the promise of a hot day, was able to perk me up.

On the right hander into the creek crossing, just before the KOM start line, an older guy binned it hard behind me. Probably broke his collar bone. Two other guys had him sorted and sent me on my way, but it did sour the mood.

Rolling back down through Eltham, I remembered that the slow lifts are supposedly great for soaking that shit up, so I finished up the morning off the bike and over the bar.

29km     1:16hrs     490m

2 x 20 1H KB Swings e.s. @ 16kg KB
6 Deadlifts @ 60kg
10 KB C&J e.s. @ 16kg KB
6 Deadlifts @ 60kg
10 KB Snatch e.s. @ 16kg KB
6 Deadlifts @ 60kg
10 KB Swings @ 24kg KB
6 Deadlifts @ 70kg
20 Renegade Rows @ 12.5kg DBs

76km    3:05hrs    1,296m

October 2016
« Sep    

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

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


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