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Archive for January 28th, 2008

Bike / road

Basically…
It’s been too long since I’ve been out into the hills, so… From Derrimut to Kinglake, back through Eltham and hit Burgundy Street on the way home just for giggles. Wind up at North Melbourne for beer and salad. :)

Exercise Sets/Reps/Dist Weight/Time
Ride 135 km 4:55:38
Kinglake climb 0:22:–
Time:

4:55:38

Elevation:

1,560 m

 

All in all a most excellent ride. I tried to hold a 20+km/h pace up the KL climb but came undone at the saddle, cracking and having to work pretty hard to get back into it.

Burgundy Street and sprints on the way home just to make sure the tank was empty.

January roads

January roads

Food

  • Muesli w/banana and protein
  • Coffee (no milk)
  • 1 small bottle Endura
  • Nut bar
  • Greek salad
  • 1 Beer
  • Nuts
  • BBQ burgers (beef), salad
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January 2008
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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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