Archive for January 2012

100 Thrusters @ 25 kg
Rest as much as you like, but if the bar touches the ground you run 400m

14:05, including one 400m run.


Not as God-awful as I expected, but certainly not easy. At rep 75 the bar felt heavy enough that going for a run seemed like a good idea. Turns out it was a bad idea. I wanted to run again at 85 but thought much better of it.

FWIW, this was prescribed at 50% of 1RM Thruster weight, which should have made it 30kg for me. I’m pretty happy with how I did with 25 kg considering how little heavy work I’ve done lately. 30 would have been very tough, and at 100 reps, 25 was probably too heavy for the pace the designers intended for it. Would also be “fun’ with just a broomstick.

Rest days this week have all included the straight commute, but on the MTB as I burned out my back tyre on the trainer during the LTHR test.

As you can see by the map above, tonight’s training session was a tough one. The new LTHR test method involves a seemingly endless series of maximum power sprints into super tight switchbacks. It’s a demanding session, incorporating some very short, sharp climbs to get over the neighbours’ fences, and high speed, tight radius turns under heavy braking before smashing hard out of the saddle into the next one.

It wasn’t easy keeping it up for 30 minutes, but here’s the result:

LTHR: 162 176 (Max 192)

Strava / Garmin

Tags: ,

After the early morning in the rain, I stayed up late (11:30), got up at six-ish and rolled the commute with very heavy legs and flatted again on the way home. MTB (heavy legs again) commute on Friday. No riding at all over the weekend. Yesterday (Saturday) I felt heavy, tired and grumpy all day. At one point I sat down on the couch, and tilted my head back. My eyes closed themselves and I felt that thick nap-gravity sucking me down into the leather. Bad news. I closed out the evening with stomach cramps. Some kind of bug. After a big bunch of sleep I thought I’d be good to go, but decided to have a quiet day in the garden.

That makes a bit of a waste of the first week of Build 1, but I shouldn’t be far off settling into a groove.

Up at 5:00 to meet Andrew at REA at 6:00, and then on to meet Jim and Keith at Rosanna Safeway at 6:30.

We rolled out for an extended Mt Pleasant loop under dark skies. Heading up Rosehill Rd Andrew’s chain jammed badly between his cluster and spokes. Heavy drops were beginning to fall by the time he got it working again but we pressed on in good spirits. Within the half our conditions had turned cool and dim but lit with flashes of lightening. The descents weren’t a big ball of fun with hard rain feeling like shot in the face and fuck-all visibility. Although they seem very close to the Pro3 Races in dry conditions, I don’t feel a lot of trust for the Ultremos in the wet.

Jim took us home via Bridge St and Grand Blvd, which is a good return route. Keith picked up a flat somewhere along the line and I did too on the home stretch. By all accounts it should have been a shitty ride but we all had fun and felt good – possibly with the exception of Keith, who was just a little short on experience. Considering the slim sleep and last night’s TT I felt really good.

74.7 km / 673 m / 2:51:03
~89 / 773 / 3:31 including the roll home in soggy britches.

All the gory details are on Strava.

On the trainer, 43:15 (5th from top) 43:14 (4th from top), flywheel pressure at contact + 12 half-turns:

Ride 8km at 5-7bpm below LT (tempo).
= 16:43.5 15:43.6

Avg speed: 28.7 30.5 km/h
Other details at Garmin Connect and in a slightly botched format on Strava.

Commute: ~ 28 km / ~188 m / ~1:20
Totals for today:  ~36km, ~1:46

Good news! Base training has netted me a 1:00 or 1.8 km/h (6.2%) gain in aerobic performance.

Now let the hurting begin.

January 2012

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