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Archive for January 19th, 2010

12:30PM

Workout

50 x “The Bastard” @ 10 kg DBs
= 14:32 PR!

3 x 20 Jumping squats @ 35 kg

Notes

The task is 50 reps. My initial time was 17:55 with 10kg DBs, and I decided then that if I ever made it under 15 minutes I’d put the weight up, thinking that it’d take a pretty mighty effort to do so. I came close a few weeks ago with 15:12 and then couldn’t get close.

Today I told Neil I intended to smash the 15 minute barrier, walked upstairs to the gym and proceeded to murder myself for a new PR of 14:32. Good fucking god … the last few reps were ugly but it’s done. My plan was to come out of the gate hard and just keep it up as long as possible in the hope that time gained in the first half would make up for time spent gasping for air in the second half. With the clock bang on 7:30 at the halfway point that plan was looking dubious but somehow I go through the second 25 faster than the first. I certainly didn’t feel that way. Now the weight goes up.

Poop.

Jumping squats were routine, which makes me think I either got the reps wrong or they were too light. The mistake will be fixed next time but I don’t feel too bad considering the ‘warm-up’.

12:30PM

Otway Trainer Workout 3

In 39:18 cadence ladder:
70-125+ rpm in 5 rpm increments, 1:00 each

Then…

Big Ring gear ladder:
53:27-12, 1:00 each gear.

Cool down with cadence ladder :
80-95, 90 rpm in 5 rpm increments, 1:00 each @ 39:17

.

Food

  • 3 eggs in butter w olive oil, carrot, two plums
  • Coffee
  • Carrot, macadamia nuts
  • Veggies and tuna w olive oil
  • Two plums
  • Chicken stir fry w rice noodles
  • 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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