OK GO!

Hard Bastards

Posted on: Monday December 6, 2010

Somewhat frustrated after not getting a ride in at all over the weekend, I’d resolved to go hard in the gym. I’ve been somewhat cajoled, mostly reminded, that we have a half painted house and a baby on the way. Did I mention that we’re having another bub? Claire’s little brother is due next April the 25th, although I suspect we’ll be lucky to make it that far. The immediate implication though is this: my evenings will be spent painting, not training.

Frustrating. Sensible.

I walked though the doors of the gym with a rough goal in my mind. 50 bastards with 10kg dumbbells in under 15 minutes – the threshold at which the deal I made with myself to move up to 12.5kg DBs kicks in. Sub-15. I’ve done it once.

I warmed up and, figuring I’d been neglecting the heavy stuff, loaded up and moved through a set of 5-3-1 back squats. Not pushing maxes, but heavy enough to be heavy. Tingles in the legs. I warmed up some more and felt the nerves and twinges set in. Tightness in the hips. A too-taut fibre down the outside of my left calf. The rough goal of ‘sub 15’ didn’t need to be smashed, maybe I wouldn’t even get close, but I have a benchmark for the sensation of what that effort feels like. Movement can pause once or twice, but not stop. Hands pretty much can’t leave the bells. Breathing will be hard, and there will be a puddle at the end.

Three, two, one, OK … go.

Workout

5-3-1 Back squat @ 75-85-90kg

50 Bastards @ 10kg DBs
14:24 PR

3 x 15 Jumping 1/4 squats @ 40kg

Warm down and stretch.

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December 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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