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Archive for October 10th, 2007

Bike / mtb

Basically…

Exercise Sets/Reps/Dist Weight/Time
Westerfold’s Park out and back 62 km 2:45:–
Time:

2:45:–

 

So…
I felt super tired all day.
Dreaded going out to the point of wanting to bail… only I didn’t want to bail. All day I was haunted by a sick anticipation – a memory of my last time out, when the trees were magnetic, my lungs were shallow, legs limp and back stiff. Zombie eyes that didn’t even track the trail, let alone a line.

I told myself that I could always just ride with the B group, or rather, with Meg and Steve (given that there is no B group these days). But really…

The warm weather was nice. A sprinkle of rain on the way out there was nice, and a bit of a dash of humidity in the air was kidna alright. Tired or not, I wasn’t really going to do anything other than suck it up and try to ride into it.

It was a ball in the end. Grippy dirt and growing confidence. Not great great, not tearing the legs of anyone, but a poignant reminder not to let thoughts get the better of you.

 

Food

  • Muesli w/fruit
  • Fruit, nuts, um… stuff.
  • Pork chops and veggies
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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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