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Archive for September 11th, 2007

Bike / road

Basically…
Road bike intervals on Foleys Road, not far from home.

Exercise Sets/Reps/Dist Weight/Time
As many lengths and variations as possible in an hour.
Roundabout suicides, roundabout to roundabout 100% sprints, full length runs.
1:00
Time:

1:00:00

 

So…
Foleys Road at night is actually pretty much perfect for improvised intervals. It’s 5 min ride from home, made of hot mix and is punctuated by two roundabouts. With my watch and HRM still broken I just used the roundabouts to section off the efforts.

Tempo to the first roundabout and rest back. Temo to the second and rest back, same to the third. One full, hard up-and-back. 100% sprints between the roundabouts with rest at the ends. Monster gear recovery for the full length, big monster gear effort all the way back.

All up more fun than intervals ought to be.

Food

  • Muesli w/fruit
  • Coffee
  • Apple slice
  • Coffee
  • Apple
  • Prunes
  • Yum Cha!
  • Lasagne
  • Fruit and yoghurt
  • Green tea
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September 2007
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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: 24:05 (Feb 17)

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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