Archive for November 2nd, 2011

Long to long-ish, mentally challenging conditioning workouts that probably have to be tried to be believed.

I am going to check these off.

  1. 50 Bastards for time @ 2x 16kg KBs.
  2. 100 Thrusters, as fast as humanly possible.
    Rest as long as needed in any position, but if the bar touches the ground, you run 400m.
  3. 100 Hang squat cleans to thruster @ 2x 10kg dumbbells (Rx: 15kg)
    Plus 5 Burpees every minute, on the minute.
Here’s a sample (thanks Paul):

The beginnings of a good case of DOMS and some pretty solid yard work — moving plants and soil from the back yard to the front in preparation for the back yard / car port overhaul. That yard work wound up including the removal of a medium sized tree stump with a blunt mattock. Choppy choppy.

Actual recovery. Very easy ride to and from work. The bike is silent and smooth and wants to be ridden for hours. Who can blame it.

I had a follow up visit with the physio a couple of days back. I’ve gained a wee bit of strength in the external rotation of the hip but there is more work needed on the deep lower abs, gluteus minimus and gluteus medius.


These things are important because they stabilise the pelvis and control the motion of the femur – make movement direct and efficient. “The gluteus medius and gluteus minimus abduct the thigh, when the limb is extended, and are principally called into action in supporting the body on one limb, in conjunction with the Tensor fasciæ latæ.” Guess who can’t stand on one leg with their eyes closed? No, silly! Guess again! Bingo.

Compensating for these with bigger muscles is probably the source of a few limiters. One is the tightness I feel in the hips after a few consecutive hard training sessions (limits recovery). Another is the intense burn in the front of my right hip during hard uphill efforts and near-max squats (limits maximal effort). Finally, the additional fatigue in those compensating muscles – which all anchor into the lumbar region – might be causing lower back pain and stiffness (limits handling and therefore fun) to come on earlier than it should.

I’m also still weak – as in ‘weak as piss’ – in the right hip flexors. I can hold my left leg perpendicular to my body against the force of a good shove by the physio. The right leg does down with the press of a finger. Yikes. Remember knees to elbows sucking much in the Filthy 50? Yep. We pedal in circles right? Yep. Gotta fix that. It begins by lifting my right leg against the mere force of gravity with really strict form, and guess what: It’s hard.

So, thinking about removing limiters … thinking about training … thinking about racing … thinking about goals.

I want to race the summer crit season like a mother-fucker. I don’t know if I even care about doing that well, but I want to race hard and learn. I also want to go long, because long rides are fun, but I have an itch to bite off a long ride goal. I want to ride the Three Peaks loop with Good People and have a story to tell. That’s big. I’ll need to decide shortly if I want to do the Otway Odyssey 100 next year, I’d like ride with Neil from Melbourne to Ballart via a bunch of skinny back roads some time this summer and, finally, I’ll need to decide how I’m going to approach these things.

It’s Charmichael’s TCTP Century program flipping into the Competitor program versus some kind of base/build/peak normal linear progression deal. Stay tuned.


November 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