Posted on: Thursday October 13, 2011

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…

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October 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


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