Archive for March 2011
10 Front squats
5 Squat cleans
Row 500m (1:46ish)
Run 1km (5:25ish)
10-9-8…3-2-1 Front squats @ 40 kg
1-2-3…8-9-10 x10 Cable crunches @ “88” (Rx: 15′ rope ascents)
For time = ~33:40
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.
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
Posted Saturday March 19, 2011on:
1.5–2 hrs of swinging a mattock in a confined space with bonus shovelling of clay.
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.
Distance: 61.76 km
Elevation Gain: 1,152 m
Avg Moving Speed: 25.8 km/h
Max Speed: 85.1 km/h >:D
Numbers and map: http://connect.garmin.com/activity/73019339
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.
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)