Archive for March 21st, 2009

I don’t remember when I last did … nothing for a week without being sick.

Claire came down with a cold and fever early in the week and had long bouts of midnight crying. Sleep was not good. Work got a little crazy and I’ve been investigating a few out of hours project ideas, which has eaten up time too. The IF experiment was suspended (good idea) until good sleep and better quality food is back on the agenda.

I’ve kept eating fairly cleanly, but I’ve been a lot more relaxed the past week. I’ve eaten a few things that I would have turned down during a strict training phase. I have, however, been getting back into cooking. Fee turned 30 two days ago and got Stephanie Alexander’s The Cook’s Companion from the girls at work. It’s awesome.

Ahh, but life is good, and I’m keen to get back into it.

The coming week will be the last for my CFSB cycle. I’ve then got a week to retest some benchmarks and to get a feel for the bike again before heading off to Canberra to race the Mont.

Oh… how’s this for commitment? Boz rules.



March 2009
« Feb   Apr »

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

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