Archive for February 2011

Used sledge hammers to smash all concrete in front yard; ably assisted by Mick and Nell.

Total time about 4 hours, of which I spent about 1.5 sitting on my behind with a cement block induced head wound, courtesy of Mick.

4km, ~25 minutes


A mere 31 km of racing around the roads between Ballarat and Creswick had me smoked.

I was gapped, and subsequently dropped by Craig, my handicap partner.

When JP and Dave came through I jumped hard to stay on their wheels. Gaps opened and I’d push hard to close them, only to have them open again. All of this happened over a distance of maybe 700m, after which the elastic promptly snapped and I solo TT’d it in to the Creswick Bakery.


A casual roll home brought it to ~60km for the day.

Two strange feelings:

  1. To have travelled for a ride with mates that lasted less than five hours (JPSECT crew is not Jim, Neil and BJ crew).
  2. To be so smashed after such a “short” ride. Not that hollowed out, thousand mile stare smashed. Just from the waist down.
Tags: ,

Warm up, then:

Run 400m
15 KB Swings @ 24kg
15 Lat. pull-downs (in lieu of pull-ups)
x5 rounds


Went to the bathroom to be sick in the fourth round, but managed to keep everything down, and returned to the workout. The Rx for this is double the distance and reps, with a 32 kg bell btw.

Bad mojo day…

Box squats with Pete.
8 @ 55 kg?
8 @ 65 kg?

Back squats
5 @ 65 kg
5 @ 75 kg


10 Push-ups
10 KB Swings
40 Steps O.H. walking lunge @ 25 kg
x3 Rounds
= 8 minutes something


Run for 10 min.
Quit after 8:00.

The squats were good and felt like work.

Indecision about what to do for the metabolic “fun” part of the workout might have been some kind of sign. Pete programmed me the workout and I decided that seeing as I wasn’t doing my “had and short”, one hour sessions on the trainer these days that I should at least make up the 20 min total.

Maybe it was the squats, or the lunges, or the lunges after the squats, but rowing was impossibly hard. Running was difficult, and when the cough kicked in at 8:00 I decided I was done.

I couldn’t resist meeting JP and a few of his regular crew for a roll down to Frankston and back. Lung butter factory be damned, when you can wake up at 6 and hook up a measly 8k from your doorstep you fucking do so.

We managed to pounce onto the end of a bunch being towed by a team in black Syke kit, the man up front turning something that looked in the order of 70rpm into the wind. I was just glad to be out of it. Kath and Gill pulled strong turns into the wind before handing over to JP and I. Just holding 35km/h into the breeze[1] tipped the lactate scales to the uncomfortable side without much hassle at all. And every time I crossed that 162bpm line there was that cough.

As people popped and fizzled things got messy. Somewhere between the turns, about a quarter way into the ride I found myself in the wind with a guy I hadn’t met before. Some-kind-of-Jacket Oakleys and a headband. He didn’t look overly strong, but when we closed in on a larger bunch he lead our group out wide and around. I followed suit and worked to keep up the pace. We’d cleared them, not easily, and when we did I spotted another, faster group up the road. I’d had enough of the wind, but knowing only the Jim and Neil Protocol of the Road (push!) I stepped on it in an attempt to bridge us over to the shelter of the other riders. Once there, JP drew alongside and reminded me that the pace was a little hot. Probably should have taken that rest by waving the others through but it looked messy at the time.

And that’s pretty much how it went. Kath and Gill would tow. JP and I would tow and we’d game each other (ok, he’d game me) in the great game of Lactate Chicken, which I believe I lost every time. Turns back along the Bay with the wind at our backs were fun times, with long pulls at 50km/h possible if you wanted them. We wanted them, and took them when we could. It was nice to receive a pat on the shoulder and a “thanks for the strong pull” from a stranger who pulled off as we closed on Brighton. It was nice that the guy whose name escapes me, but who was to race crits on Sunday offered a “Christ you guys are fit”, but the under current of the day’s fun was strong sensation that there is a lot of work to be done on these legs before I’ll be happy with them.[2]

105-ish km
4-ish hrs including red lights and a servo stop.
1. I’d later find out that Neil had held a conversational 45 into the same wind.
2. See [1].


A busy weekend precluded any real riding, though it wasn’t lacking for fun.

I woke up at 5:30 this morning and pulled the pin on riding. I just didn’t feel up for it. I told myself to get the sleep and do the short, easy ride at lunch time. Didn’t happen. “I’ll leave work early.” End of day meeting. Then home and side project.

Just now I’ve cancelled tomorrow’s alarm on account of it being after 11, the cough’s return and constricted airway. It’s what I get for thinking I’d escaped Whooping Cough scott-free. And though it makes me feel like a big pussy who’s deservedly missing out on riding in the mildest mornings of the year, it seems like the smart thing to do.



February 2011

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