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Archive for February 2008

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Bike / road / recovery (!?)

Exercise Sets/Reps/Dist Weight/Time
Ride 44 km / 600m vertical 1:35:00
Time:

1:35:00

 

Food

  • Muesli w/protein, nuts and strawberries [5]
  • 1 bottles of water
  • nuts, peach, tuna
  • Iced coffee, pesto chicken salad
  • Icy pole :)
  • …?

Bike / road / century

Hotham – Buffalo – Hotham
Mt Hotham Climbing Camp 2008 54

Mt Hotham Climbing Camp 2008 26

Mt Hotham Climbing Camp 2008 45

Exercise Sets/Reps/Dist Weight/Time
Ride 183 km / 3,100m vertical 7:53:00
Time:

7:53:00

Mt Hotham Climbing Camp 2008 13

Food

  • Muesli w/protein, nuts and strawberries [5]
  • 4 large bottles of Endura
  • 2 bottles of water
  • 1 Nut bar
  • 1 GU
  • 2 Torq bars
  • Meat pie, iced green tea
  • Spaghetti bolognaise, nuts, protein bar
  • 2 bowls: fruitcake and custard

Bike / mtb / commute

There

: ~0:52:00
 

Food

  • Muesli w/protein, nuts, blueberries
  • Coffee
  • Chicken, spinach, carrot, avocado & lettuce wrap
  • Nuts, apple
  • 2 scoops gelati
  • Grilled snapper, 1 potato, fennel, rocket and orange salad
  • Coffee
  • Chamomile tea
Tags: ,

W

Basically…
It was supposed to go down like this.

Exercise Sets/Reps/Dist Weight/Time
Power Clean 6 x 3 reps 37.5, 40, 45, 50, 52.5, 57.5 kg
Overhead Squat 6 x 3 reps 22.5, 25, 27.5, 30, 32.5, 35 kg
Front Squat 4 x 5 reps 40, 47.5, 55, 60 kg
Deadlift 4 x 5 reps 70, 85, 97.5, 105 kg

 

With some DOMS starting to kick in from yesterday’s running, that felt like work. The last set of squats was heavy, but good. Those last five deadlifts … taxing to the point of having to be done as repeated singles. 105 is 3 kg above my previous 1RM so the set of 5 was a challenge. Still, the work feels good and I’m recovering pretty well given the level of work we’ve got on these days, and that I’ve been feeling like I’ve been fighting off a bug this week.

Food

  • Muesli w/protein, nuts, blueberries [5]
  • Coffee
  • Mega chicken salad [5]
  • Chicken, olive oil & apple [2]
  • Vietnamese chicken noodles, two vegetarian rice paper rolls
  • Tea
  • Grapes, cottage cheese, nuts [2]

February 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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