OK GO!

Archive for January 17th, 2010

Up early and out to the Youyangs with one simple goal in mind: climb at least one third of the vertical gain I’ll encounter at the Odyssey — 1,000m.

The numbers are here, but the summary info is basically this:
About 33% of the climbing, over about 40% of the distance, in about 40% of the target time. A little hurty but not smashing, which is a good sign, but it’s not just a matter of doing the same thing three times (with a little more climbing). Tripling the numbers requires more than triple the effort. So here’s an example, just a little sample of how the Odyssey could just kill a man.

Time: 02:26:59
Distance: 37.26 km
Elevation Gain: 1,072 m

.

Food

  • 3 eggs in butter w olive oil + two plums
  • 1 small bottle of 1/2 strength Endura
  • 3 plums
  • Pear, big handful of macadamias
  • Coffee
  • Peas and tuna (big can) w butter
  • Tea
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January 2010
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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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