Archive for November 30th, 2011

AIS Selection Camp: Don’t Keep Your Courage in a Box

Very deliberately, we were exhausted physically within the first 3 days. We were given no feedback, either positive or negative. We had no spare time to ourselves. We were never told more than a few hours in advance what challenge we would face next. We were sleep-deprived, woken unexpectedly, and at times not fed. Our challenges took us far outside our comfort zones. Our performances – good or bad – were greeted by blank expressions. Each night, we had intense de-briefs where a few of us would be grilled mercilessly about the decisions we had made that day. We were videoed and interviewed, all the time – constantly under the microscope. Half the time they probably didn’t even have tapes in the cameras.

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I made a classic series of the old not-taking-the-next-opportunity-to-ride mistake. I undermined any option of a solo effort this morning by bringing all my gear home from work when Andrew at work pulled the pin on a Mt Pleasant Rd excursion on account of the forecast.

No big deal. I set up the trainer and bike so I could get up and spin while the early morning thunderstorm rolled over us. At the last minute before bed I had the better idea of skipping the morning session in favor of an afternoon session, which I’d fit in by leaving work a little earlier than usual — which I’d facilitate by riding to work a little earlier than usual.

I work up, got ready and suited up and then the heavens opened, announcing the front with a good measure of lightning and thunder. Simultaneously, Fee announced that she and Claire were driving into the city at this time anyway. I can choose a wet ride over public transport, but I can’t choose it over an extra half hour of morning chit chat with the girls.

Long story short: Today’s totals = 0km / 0m / 0:00.

Still very owie about the lats and either side of the elbows from Sunday’s Cindy.

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