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Archive for October 2011

Quite a bit of messing around during the day. Many sub-maximal pull-ups at various playgrounds with Claire (Fee was working and Claire and I went to ScienceWorks). I did a few at Fee’s parent’s place yesterday too, as well as a bunch of push-ups (various kinds).

Then, later in the day, I hit the workout I’ve been wanting to do for about the past week – the one I usually do to signal a return to “training” and wake things up: ye olde “Hangover Cure”. I don’t have dumbbells at home, but I do have a nice pair of 16kg kettlebells. So…

Warm up
5 Swings
5 1H Swings each hand
5 2H Snatch
5 2H KB C&J (long cycle)
5 Goblet squats
5 KB Circles each direction
5 Halos
5 Piston press (each side)
5 KB Bastards
All @ 16KG KBs

Heavy KB Hangover Cure
20 Double-unders
4 OHS @ 32.5kg (usually 30kg)
6 Hang squat KB cleans (usually 12.5-15kg DB cleans)
8 Burpees
AMRAP in 20 min = 7 rounds and 20 DUs

Given the increases in weight, the awkwardness of the bells compared to DBs and my lack of GPP work, I’ll take that compared to a PR of 8 with 12.5kg DBs and a 30kg OHS.

Food is back to being tight, with 1-2 transgressions and a bit of dark chocolate a week. The longer commute is giving me the itch to re-cast myself as ‘cyclist’. Standing on the box at a 12 hour race without feeling hit by a wrecking ball is good, but I can’t help but want to close the gap between my lap times and those of my team-mates. Stay tuned, we’ll see how we go with that.

Speaking of ‘real’ cyclists, Neil, Nick and Gus rode the Melbourne to Warrnambool in typically tough conditions. It’s the first bike race I ever saw. Dad took me down to watch the winners roll across the line in Raglan Parade when we lived there. I wouldn’t have been more than 10 or 11 years old, and what I remembered is shattered-looking men sprint across the line, roll back around and get to work cooling down, either on the bike or by taking a little jog. I remember being pretty amazed that they had the energy to do anything at all after riding roads that took three hours to drive. I went to bed a with the new knowledge that you could ride a bike incredible distances. That night I dreamt of setting off in the opposite direction on my green BMX with white tuffs to visit my old Grade 3 friends back in Strathmore.

At the moment it’s a huge and unfathomable target, but maybe … maybe I might want to do that race some day.

Let’s just let that hang in the air all heavy like for a while.

I’ll come back and update this later, but Neil, JP and I managed to take second place with six laps each at the Male Threes at the Surf Coast 12 hour.

The trail was fast and flowy with just a couple of proper climbs, neither of them brutal, but you could certainly smack yourself if you wanted to. Neil wanted to and put down some wicked-fast laps, getting faster as the day wore on (up until his last lap). James wasn’t too far behind, and I was … just a few minutes behind that. That irks me more than it should, but I have to take consolation in the fact that I haven’t actually been training other than commuting at conversational speed. It’s something, but it’s not the pointy stick that I’m beginning to crave. (Sense of future regret at saying that.) I should also remind myself here that life has been rockin’ on many fronts lately and to a magnitude that is difficult to achieve with the focus and specialisation usually required to take home fastest lap honours.

New this race was having a mini supporter. Claire is officially old enough to come out and enjoy being at the race site and cliché as it might be, hearing a little voice yell “Gooo Daddy!” at you as you stomp into transition is pretty fuckin’ awesome.

Winners are grinners.

84km and somewhere around 1,000m for the day.

Jim and I met up for a quick and mellow roll along the inner trails before work. We met at a civilised 7:30 and were done and dusted with coffee in hand by 8:45. Soft? Yeah, but it was good just to roll and catch up on life.

30km and 330m including the trip from home.

Deets: http://connect.garmin.com/activity/123632823

Tags: ,

Random pull-ups in sets of 3-5. Veal, veggies and dukkah for dinner. DOMS.

Wow.

Tags:

A certain online acquaintance had a high gravity day and mental check-out on this workout. It’s been a long time since I’ve been there (most Frans, a certain workout of Pete’s involving a lot of overhead walking lunges) so I thought I’d see if I couldn’t feel his pain and show some camaraderie. His local CF box will be doing three rounds of these movements in one minute stations as an anti-cancer fundraiser in the coming weeks. Best of luck CF Dogtown. Best of luck Ana and Paul.

21-15-9-15-21

Power clean @ 32.5 kg (Rx: 42.5)
KB Swing @ 24 kg
Burpees
Shoulder to overhead anyhow @ 32.5 kg barbell
Double-unders

= 36:10

First thoughts: Kicking off with power cleans makes the barbell feel pretty light’n’easy, so the temptation is there to either go for the prescribed weight or to really crank out the reps. After putting that thing overhead 21 times and walking over to do swings knowing that you’re not even close to the halfway mark is a sobering thought. I paced myself from the get go, hoping to maintain a solid tempo and not hit the wall and have to grind out messy singles at the end. I think it worked. 11+10 splits for most movements in the first round (except double-unders, which are easy in such small numbers); 5+5+5, straight through all the nines but for the push-press/jerks that went 5+4; fives again in round four and 7+7+7 to make the 21 (except double unders and burpees, which were solid).

The only real difficulty was the swings in the last round. Reps 8-14 were nasty as hell, grunting and lifting with the arms because I’d lost the midline. I rallied for the final seven, just hoping to keep safe by locking breath and spine for the lower half of the movement and it worked like a charm — the final reps easier than the middle ones.

So it went ok and the time isn’t awful, considering how much I’ve been training lately, but this could easily become a suckfest if you got outside your limits early. Once that happens, the only way forward is to go into the not-nice-place and just refuse to peek out any further than the next few reps. Twenty-one? Shit no. Seven. Then seven more. Then seven more. Now swings. Not twenty-one. Five. And as the fifth is coming down, just two more. Five and two. Five and two. You’re done. Burpees weigh nothing. Get down on the ground! Get up! Look up! Jump! Repeat.

That’s how it goes. You don’t pay any attention to progress, you just keep counting and if it has to suck, make it fucking suck by being vigilant about what’s limiting you and attending to that limit. Keep the needle just at that red line. What I’m saying is, don’t walk around huffing and puffing like you need to get some air when you could hup that breath in and be working. If you have to drop a knee and breathe don’t let the bar go. Be present. Decide how many breaths you’re going to allow yourself to recover (5? 10? 20? The same number as the number of reps you just did?) and hold yourself to it. And finally, don’t get sloppy. Keeping your posture, technique and tension is both more efficient (easier!) and the way you avoid getting hurt.

My weeks are looking pretty steady now.

Commute about 15km in 40 min twice a day.

Eating is “ok”. Not hyper bad, but not clean. Not much processed food, but plenty of grains and the occasional sweet thing.

I’m lucky to get one conditioning session in a week. Ideally I’d like this to become 2-3 times a week along with at least one focussed session (interval, distance or mtb) on the bike. So the question is, where and how to train.

I have a fucked up old oly bar and some iron weight (but no rack), a box, a medicine ball and enough kettlebells to keep me busy but I miss walking into a gym. Apollo is $70 a month, less after the work rebate. It’s 5 minutes’ ride from home and means business. There’s no hype, no “classes” and I trust their coach (ex-AIS decathlete) to put together a serious program for me if I decide that I want one. It’s on the cards.

In the mean time, Surf Coast 12hr is a week and a bit away…

Not a long time, but a good time zipping around the refreshed You Yangs. Neil unpacked a bike whose brakes were in dire need of bleeding, so we climbed out of the stockyards and over to the … (think, damnit) flat bit. Without brakes Neil couldn’t descent too well, so to make it fair and fun I tried to ride the same – recalling Jeff yelling ‘no brakes’ from behind me at the approach to every corner. Good practice.

<a href=”http://www.flickr.com/photos/entyrity/6225341872/&#8221; title=”PA090003 by entyr, on Flickr”><img src=”http://farm7.static.flickr.com/6060/6225341872_294efba276.jpg&#8221; width=”375″ height=”500″ alt=”PA090003″></a>

The trails are in fantastic condition. Berms are pitch perfect and as solid as pavement. Everything is fast and furious and although we were only out for an hour and a half I felt it throughout the whole body. Mountain biking is hard. The week’s 12 hour is going to be … interesting.

Summary:

Distance: 27.47 km
Time: 1:33:25
Avg Speed: 17.6 km/h
Max Speed: 45.1 km/h
Elevation Gain: 439 m

Avg HR: 148 bpm / 76 %MHR
Max HR: 175 bpm / 89 %MHR

Map and all the numbers.

Ok, there’s a lot of stuff to back track over and I’m actually a bit too lazy to recap it all properly (No?? Oh yes!)

What happened? I started a new job, which brings with it a new commute. Around 40 minutes on the express route, which is a nice length. If time isn’t pressing, I can add a wee little bit of climbing to the final few kilometers. Nothing too serious, but enough to salt the legs when combined with those little rules we like to make for ourselves like, ‘Finish the hill faster than you started it’ and ‘Big ring stand til the top — no matter what’.

I did a couple of laps of the old Emu Bridge time trial circuit in Benalla. It’s not an exciting loop, but it has some sentimental properties for me because its where my first ever “training” began. Trying to beat my times on my first ever grey-and-black spattered Diamondback. 21 speed, fully rigid.

I did some SE hill repeats with Ann-Michelle and JP’s crew and found a strange kind of kind of low-speed suffering unique to cadences in the low 30s.

Last Wednesday I rode home was in a thick warm-air storm, our wettest day in 53 years. The traffic was unusually friendly, there was a sense of camaraderie among the commuters and finally, there was hub deep water.

Two weeks before that Neil, the Baumsters and I rode the Amy Gillet Gran Fondo on a beautiful spring day. I rode the Great Ocean Road leg cautiously, wary of the steel spring legs of Dave, Neil and Nick. The Skene’s Creek climb was solid. I couldn’t honestly say I was fast but I didn’t suffer too badly with the 25t cassette (perhaps the two are related?). That said, I was spend enough and it was cold enough at the top that I didn’t want to stop with the boys and wait for Darren. Enthusiasm got the better of me out on the flat and I burned a few too many matches out in the wind trying to cross a gap between bunches and the final climb was slow and hurty. I was a fanatically fun event though, and I’ll definitely be back next year.

I also haven’t lifted a weight, swung a kettlebell or pulled the handle of a C2 in over a month. Getting up to speed at work has been a full-on task. It’s full of very talented, very enthusiastic people working in what is struggling to unbecome a heavy bureaucracy. That’s going to take some time and it’s difficult not to want awesomeness out of the gate when finance and ability are no longer limiters, but that’s ok. I can be patient.

We got a new front fence. It’s wooden and made from quite sturdy pickets and I’ve been spending quite a bit of time painting it white.

Something I have been doing more of is push-ups, because they’re simple and fast and I’ve always sucked at them. I still suck at them, but I’m slowly sucking less, racking up a new max-rep PB of 35 — four more than my old PB. Stop giggling. No really, it’s not funny. I have a right to be proud of my wins no matter how tiny they are.

Finally, I’ve signed up to race the Surf Coast 12 Hour (don’t let the domain name fool you) with JP and Neil in a few weeks. Last time we ran that line-up we made it to the top of the box, but that was with half the time on the rocket clock. Supposed to be a wicked-fun course, but before then I suspect some swings, deadlifts, hill repeats and hollow rock are in order to get the back ready. Oh, and a shit tonne of nasty PNF stretching and foam rolling. Eeeeeee :\

Anyway, I now consider ourselves caught up. Here’s today’s workout:

5 Sit-ups
10 Push-ups
15  Squats
x3

5:00 x Double KB Clean and Jerk/Push-press @ 2x 16kg KBs
= 32

Work up to a heavy single deadlift:
5 @ 70kg
5 @ 70kg
3 @ 90kg
1 @ 120kg (not awful but not strict form)

10 x KB Piston press @ 2 x 16kg KBs

21-15-9
Margot St Sprint (320m out-and-back)
Push-press @  20kg
SDHP @ 20kg
= 7:19


October 2011
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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: 24:05 (Feb 17)

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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