Archive for January 4th, 2012

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.

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