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Archive for March 2011

Warmup

10 Deadlifts
10 Front squats
10 Presses
x3

5 Squat cleans
5 Presses
x3

Row 500m (1:46ish)
Run 1km (5:25ish)

Workout

10-9-8…3-2-1 Front squats @ 40 kg
Supersetted with
1-2-3…8-9-10 x10 Cable crunches @ “88” (Rx: 15′ rope ascents)
For time = ~33:40

Notes

I figured 10 pulls (various techniques) on the cable would roughly equal a 15′ climb. Maybe not given that the climb is more leg driven than anything, but it seemed like a good idea at the time. It didn’t seem like a good idea from about round six, grinding out 58, 59, 60 and trying not to think about the 70+80+90+100 reps to go.

Front squats felt challenging to begin with and got better as I got hotter, but technique was solid all the way through.

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A quick lap around my favourite Williamstown loop. With a few refinements this could become a really good one hour lap. Just gotta remove a few t-lighted intersections.

~50 minutes on the roadie

1.5–2 hrs of swinging a mattock in a confined space with bonus shovelling of clay.

Good times.

Today was your average awesome Melbournian Autumn day, and Nell took me out for a wee loop about the foothills of Eltham. 60k / 1,150ish m vertical and 2:30 in the saddle made for a solid outing for me, and a recovery day for him.

P3140032

Time: 02:29:18
Distance: 61.76 km
Elevation Gain: 1,152 m
Avg Moving Speed: 25.8 km/h
Max Speed: 85.1 km/h >:D

Some of today’s roads:
http://goo.gl/maps/881c
http://goo.gl/maps/ekky

Numbers and map: http://connect.garmin.com/activity/73019339

Tags: ,

Spent Saturday building us a new front path. Moved half a tonne of bricks on and off a ute. Shovelled two cubic metres of soil and one of sand, drove vibrating plat compactor. All done in just under 12 hours. Stopped for breakfast and lunch.

Warm up

Row 1,500m
Air squats, push-ups, 3s and 5s at the work weight for the WOD.

CF mainsite WOD

5 Back squats @ 55kg (Rx 102kg)
3 Bench press @ 40kg (Rx 80kg)
AMRAP in 12 min

= 13-14 rounds (lost count)

Take a bite. Chew.
Bites will be one week in size. Meals will be a mashup of bike, scaled main-site and the random odd or end.

9pm

Trainer
10 min Steady State : 5 min recovery
x 3


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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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