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Archive for November 8th, 2011

— Gertrude Stein

Last season at the GILA… I was with a good friend and I woke up in the morning dreading the coming stage. He quickly pointed out that I should be stoked…. “You get to race your bike today.”We train so we can race. Then on race day we forget that racing is why we ride. Racing is the gift. Racing is what you should be stoked about..……. not a new set of carbon wheels… or a cool new cycling kit…. We ride so we can race. We train so we can crush people…… then in the race when we get crushed… we should figure out how to train better, harder, smarter. etc……. instead we make up all sorts of crap…..ignore the gift of racing and never improve upon our past performances because we are blind to what is holding us back.

It isn’t flat tires and heavy bikes that slow us down…. It is our FLAT SQUARE MIND….. Leaking air and spewing crap all over the place. When you show up for a race and people ask you how you are doing… Tell them you are ready to rumble… ready to hurt… and hopefully you can end up on top today. Don’t tell them about how hard your work week was, that you have been sick, that this isn’t an “A” race… that you haven’t started your V02 block of training yet…. Blah…. Blah….. Blah…. If you are going to spew excuses then I suggest you take up a different sport. My good friend Jason has more legitimate excuses not to train than anyone I know. But he rarely ever uses any of them. At 4 a.m. almost every day that dude is on the trainer or out on the roads 350 days a year crushing it. It doesn’t matter if he is sick, didn’t sleep, or if the damn sky is falling. He has missed very few days of training in 7 years. His hard work is what motivates me. I can’t quite live up to his standards but I try. He was the first rider I knew that had a CTL of 100, 110, 120. It didn’t kill him and made him stronger… I gave it a try and I can’t put into words what it did for my riding.

Sam Krieg knows speaks only truth.

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November 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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