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Archive for May 6th, 2010

Warm-up

Walking lunge – two laps of the gym
Run 5 min (~1 km)

Deadlift
5 @ 55
5 @ 75

Workout

Deadlift
5 @ 95
3 @ 105
1 @ 115
1 @ 120
1 @ 125 (fail)

25 Bastards @ 10kg = 7:51

Notes

The time off has been bad for fitness and good for the mind. It’s given me time to miss the things I love and want to succeed at, and to notice the lack of regret at letting other things slide.

Damn. Here’s the plan: Mother-fuck Uncle Sam Keep up the strength work but tweak the assistance work toward cycling. Work on building endurance onto that strength (SE) and then move to develop that into some semblance of on-the-bike power. If I have a road bike by that stage (fingers are crossed) I’d love to do some crit racing and get into the swing of the local morning bunch rides. Actually be a cyclist again.

In the mean time, I’ve committed to a solo six and a team six with Neil in July and August respectively.

Food

  • Four eggs in butter, one carrot
  • Coffee
  • Small bag of almonds
  • Baked eggs and chorizo at Corner Shop, plus two zucchini fritters
  • Coffee (single shot)
  • Blueberries w/butter
  • Almonds, bowl of broccoli, the sum of all left-overs: Thai, roast lamb, minestrone soup, quiche
  • Hot cocoa
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May 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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