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Archive for November 2010

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“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.

MFT

Warm up and then…

 

Workout

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.

3:05:49
54.29 km
346 m
19.8 km/h avg.
All details

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November 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: 24:00

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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