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Archive for December 2011

Yesterday
Dig dirt, bust concrete, carry slabs of stone, paint.

Today
Dig dirt, push wheelbarrow (full of said dirt), cut metal, dig dirt.

It’s not training per se, but I’m definitely tired at the end of the day. Oh, and that prediction about DOMS last post? Bearing fruit as we speak.

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Warmup
Move wet sand from beside the house to Claire’s sand pit:
Shovel wet sand x lots
Wheelbarrow wet sand 25m x 7

KB Complex @ 16kg KB
10 RTW clockwise
10 RTW anticlockwise
10 Air squats
10 1H swings L
10 1H swings R
10 C&J L
10 C&J R
25 Air squats
10 Goblet squats
7 Cossacks (e.s.)

Workout
25 x The Bastard @ 16kg KBs
= 21:50

I think I’ll get in this end. Oh, it’s a little deep! Do you have anything shallower? No? Just this here deep end? Ok then, sure. Why not? I mean, what’s the worst that could happen – get to rep 8 and realise that you’re going to be all kinds of torn up tomorrow? Ha!

The overhead lunging component was much better than I expected. First 5 reps had the renegade rows on the horns, but in the interest of safety I settled for planting my hand on the top of the ball of the bell.

The commute each day. No weights or extras except for a really nice Thursday morning ultra short Mt Pleasant loop with Andrew Logue from work, before work. Lucky I invited him along because Jim bailed (again). Such is small baby life.

Today I watched others utterly stomp the Festive 500, and ate as much junk (read: tasty) food as I have in the previous two years combined. Now I need to sleep it off. Sleep it off and ride and throw heavy things around. Hmmm…

Mt Pleasant Shorty:
58 km / 814 m / 2:11:00

Weekly totals:
126 km / 1,566 m / 8:11:00

So ends recovery week. Even though it’s been light and low volume I’ve been without any zap in the legs at all. Each day feels a little like I did a big ride the day before. It’s either accumulated volume (unlikely) or the hangover of coming up to speed with the new (much larger) job. Either way, I’d love to get under a rack and do some squats. It feels like that might help shake it.

Next week wraps up the base period and then it’s into the hard stuff. It’s going to hurt a lot, but it’s a comforting kind of hurt. 10 and 11 hour “base” weeks with scarcely one long ride a have been making me nervous.

Work is crazy as hell. Exciting, but tiring. Which is about right; if you recall my last successful Odyssey attempt it occurred about the time of the most intense period of work I’ve ever had.

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It’s Sunday night and I’m le tired, so here’s a quick re-cap:

Mon
Commute, easy pace.
28km / 1:20

Tue
Commute, easy pace.
28km / 1:20

Wed
Commute, tempo home.
28km / 1:20

Thu
Commue, temp home.
28km / 1:20

Fri
Commute, home via the Boulevard
34km / 1:40

Sat
Long, uninteded loop with a few guys from the Syke team and, just randomly, Graeme P, after Jim bailed on account of hangover.
Ivanhoe, Mt Pleasant Rd, Kangaroo Ground, Yarra Glen, Lilydale, Croydon, Mitcham, Blackburn, Balwyn, Ivanhoe.
100km / 1,524m / 3:30

Followed by the Yarraville Carols by Candelight. Big night for all, ending in fireworks!

Sun
SKCC Crits, C Grade
Sketchy bunch conditions – one guy went down at speed going hard into corner two about three wheels up from me and slid hard along the road. Another dude in BMC kit narrowly escaped the same fate a couple of laps later. Two guys hit cones but didn’t come down and some deliberate accordianing of the group by someone up front towards the end had bars touching bums. I crossed the line in about 8th place and would have needed to be more agressive in the straight before the last turn to contest the win. I think I have the power but I’m lacking the judgement to find the position.

Simon Gerrans  took home A Grade honours, but the real star of the day was Claire, who toed the start line for the first time ever and came away with her very own SKCC jersey, cap and a fat ass bag of lollies. Not a bad haul!
34km / 40.9km/h / 0:52

Followed by filling in the trench for our new carport’s electrical cable. Maybe three cubic meters of pretty nasty clay shovellin’.

Totals:
11 hrs, 246km
3m3

Looking back at the training plan, I see that next week is not the recovery week I thought it was. This week was supposed to be recovery. I see no reason not to swap, what with it being Christmas and all. This is probably not a great time to admit that I’m already way down on hours compared to the plan – which was for daily commuting with 7 hrs of big-ride extras on top. But it is a good time to think about how the last Odyssey I rode in was race on the back of about four and a half hours of (admittedly high quality) saddle time a week.

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20 Hang power clean @ 20kg
20 Press @ 20kg
10 OHS @ 20kg
2×10 Wobbly OHS @ 20kg + 10kg on straps
20 Swings @ 24kg KB

Then…

20 Swings @ 24kg KB
20 Snatch left hand
20 Snatch right hand
20 C&J left hand
20 C&J right hand
20 Two hand push press
20 Burpees

Run 360m between movements

= 25:50

Before CrossFit, Jim used to take me to Jeff’s place, where I had the shit beaten out of me at the oval down the street from his place. He’d line up sandbags, slam balls and kettlebells, each one with a movement, and have us run to the other side of the oval and back in between stations. I did push-ups from the knees. I stumbled and walked. I spew-burped and tried not to bruise my forearms with the bells, but I kept coming back. I remember thinking that Jim, John, Jeff and Jase were the strongest, most hard core mother fuckers and nicest all round blokes I’d ever seen.

After being away from the conditioning work for a little while it seemed fitting to go back, sort of, to where it all began for me and heavy things.

This is exactly what I’ve been needing.

Long winding roads with some reasonable elevation. It’s barely an hour’s ride out of the CBD, but you could be in the middle of country Victoria anywhere for all you know.

PC100003

Neil, Ash and Jim were along for the ride, Ash with a set of fearsome legs at the end of a year that took in a Solo 24 Hour Worlds, Mongolia High Plains Challenge, Croc Trophy and Tour de Timor. I was off the back early on when the boys went up the road to play, but besides that I felt pretty good all day long.

119km / 1,861m / 4:30:00

Thursday: REA XD Christmas dinner
Friday: REA Corporate Christmas party

I didn’t ride on either day on account of not wanting to leave my bike at work over night.


December 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: 24:00

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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