Archive for November 2010

“Training is like fighting with a gorilla. You don’t stop when you’re tired. You stop when the gorilla is tired.”

12:00 PM

2 x 20 Deck squats
20 Box jumps @ 20″ bench
3 x 10 Box hops e.s. @ 20″ bench
2 x 20 Step-up / lunges e.s. @ 20kg BB
10-20-10 Bulgarian split squat @ 20kg BB

Recover, then:
5:00 KB C&J long cycle @ 24kg. Alt. hands every 5.

Recover, then:
5 explosive burpees
10 mountain climbers
x 3

Cool down and stretch.

9:00 PM

A lazy hour and ten below AT on the PorchTrainer2000™.

We are all more capable than we believe. Mostly because we believe what others say, while at the same time we don’t believe in what we ourselves do.


Warm up and then…



50 Bastards = 16:55

Recover, then:

3 x 30 Jumping squats @ 35 kg

Ready legs

Good fun to be back out on the old trails. On the way there I worked out that I haven’t ridden with the Fatties group since Jim lived in North Melbourne. And it’s changed. When Neil and I first rolled up to this ride there were good sized A and B groups. They tell me that six isn’t a bad turn-out now.

We saw similarly emaciated fields at the National round on the weekend. A National round, not 30 minutes drive from the city. Ballarat and Bendigo used to see swollen fields XCO fields for State rounds, and when you compare it to the cast of thousands that turn up at 24 hour events it’s enough to provoke some concern over the state of cross country racing. Anyway…

I was DOMS-y and bereft of the skills and knowledge to hang with the quick guys (Neil and Ritch) but it wasn’t a suffer-fest or a death march and I didn’t fear for my spine or skin like I would have had to on this ride once upon a time. Alex took it easy the whole night.

One more thing this week. It’s been a fucked up week for road safety for cycling. Maybe it is every week, but this week I’ve felt it. Marty, a work-mate of mine and Jim’s and a Tour de Afrique veteran, was hit by a car at speed on Monday. A lady racing to catch the tail end of an amber light instead ran the red and put him under the knife for eight straight hours of spinal surgery. Last I heard we’re still waiting for him to be brought out of the induced coma. He has two little girls.

Rolling to work yesterday morning I followed a small group of sub-roadies (fuzzy socks, cheap helmets) down Sommerville Road. They jumped every red and generally rode like unpredictable dicks, carving big arcs into the parking bays and across the bike lane into traffic to avoid man-hole covers. It’s a fun way to ride, but in peak hour it stresses drivers out and makes us look like a bunch of dicks.

On the way to Fatties last night I was almost collected by a car driving the wrong way through the Lloyd St underpass. It’s effectively a single-lane tunnel that terminates in a blind T intersection. On the other side of the tunnel I saw the reason: traffic banked up around the bend. He was too important to wait.

So, to summarise: Bikes are awesome. I’m stoked to be riding. Be safe our there: your time isn’t worth more than someone else’s wellbeing.

54.29 km
346 m
19.8 km/h avg.
All details

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One of the two that make me really nervous before-hand, FGB and Fran both have me drawing out the warm-up in some kind of futile struggle against the inevitable. When I got pulled from the XCC race I hopped the bunting tape, unclipped, put my head on my stem and gasped for air for probably a solid three minutes. Gasped. Each lap was will against legs that didn’t hurt so much as constantly bitch that more acceleration was simply not possible.

The signal I took from it isn’t a new one: What you thought was intense in training is a fucking walk in the park compared to racing.

Hence, something a little uncomfortable…


Fight Gone Bad
1:00 20 kg Thruster (sub for wall ball)
1:00 35 kg SDHP
1:00 20″ Box jump
1:00 35 kg Push-press
1:00 Row (for calories)
1:00 Rest
x 3 rounds

Total: 253 (PR = 311)


Waaaay down on PR, partially attributable to not coming out of the gate hard when stamina is high, partially just decreased work capacity. Realistically 35kg is too heavy for me on the SDHP and push-press. Power (not strength) endurance should be the limiting factor in FGB. For the first time, I’m not going to vow that I need to be stronger. This is what it is, next time I’ll drop the weight. I’m beginning to feel like this isn’t leading anywhere specific, which is fine – I appreciate the myriad of benefits that come with GPP, but I have some specific things I’d like to give some love to for a while.

Race: National Series XCC Round 1
Sport class: 15 minutes + 3 laps

With no goals other than to hurt like a bastard and not not get pulled I guess I can be 50% happy.

11:30 into the race (lap 10) with the lead bunch about to gobble me up, I got pulled. Big gobs of great, lung-sucking, painful FUn.

Came home and ordered Friel’s Bible and Charmichael’s companion-for-the-real-world (dorky cover aside) to scratch an itch that has been getting progressively worse: the desire to understand bike programming. Step #1 as a guy who puts in a broken 40 minutes a week on the bike right now is to actually spend some time on a fucking bike, but being so vulnerable to program doubts I’m hoping that understanding what I’m doing will help with two complimentary facets – getting the most out of whatever time I can log, and being confident enough that it’s going to work that I’ll actually get out there.

Oh, I almost forgot to mention: Neil won and picked up a cool hundred, a pretty sweet medal, an official series jersey and an ‘Series Leader’ race plate that comes with a certain weight of obligation to show up in Tassie and defend.

4.62 km
24.1 km/h avg.
42.8 km/h max.

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November 2010

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