OK GO!

The gut (and GPP) returns!

Posted on: Friday March 2, 2012

The theme of the month has been line of business planning for the next financial year. What it means in practical terms is fifteen or so people spending every morning trying to get their heads onto the same page as to what they’re going to do to meet targets for next year. Unlike Lonely Planet, REA is a public company. Money in the bank doesn’t count for much if you aren’t growing, soft market or no. What the hell does this have to do with training? (Especially in an off week, you say?) It means that on top of the head jamming, you come out of those sessions with the obvious implication: focused homework, and the not so obvious one: a whole day’s worth of shit to get done in half a day.

The result is that things get missed, put on the back burner, filed away in the back of the mind, eating up clear headedness and weighing about the shoulders like a psychic bulgarian bag or two. It’s exciting, because it’s setting the agenda, it’s hard, and I have no real aversion to hard. But good stress or not, it’s stressful.

Last night I worked until two thirty in the morning. Around one a.m. the egg-burps appeared. Ruh-roh. The morning brought opened with the shits. The big stress (usually a 24 hour race) -induced not-Giardia.Doc says sympathetic nervous system fatigue induced IBS. Parasympathetic rebound? Who really cares. It fucking sucks, but so long as I know it’s not biological in nature that fucker’s mine. All I need to do is unload the stress some how and there are clear strategies for that.

Fuck. Even just knowing that I feel better (I mean actually, symptom-free, physically better), which lends credence to the idea that the nuclear antibiotic treatments I’d subjected myself to in the past might have been nuclear placebo in effect.

Anyway, back to for-reals training stuff…

The specialist focus on cycling (or more recently: desk jockeying) has come at a cost of total body capability. I’m actually pretty ok with that from a sporting point of view. Where I’m not down is from an injury prevention, life-long durability point of view. I didn’t have busted hip flexor issues when I was on a randomised GPP program.

I’m not running back into the arms of the Kool-Aid factory, just sayin’ it’d be wise to keep it a little more varied. Riding remains big source of joy in my physical domain now that I don’t have an upstairs gym at work.

A few things are going to play into my favour soon, which may make fitting in all in a little easier. Firstly, I’m all booked in to get my eyeballs frickin’ lazer’d. It’s a small thing, but it means I’m ready for action when I roll out of bed. BAM. The second is that I have a full time analyst at work to help make data driven shit that much easier. That’s a week bit of stress unloading. In the same vein but much bigger news, is that I have a new producer starting for Resi, which means I can give up doing two jobs at once, which ought to help a metric fucktonload.

Anyway, tonight’s theme is “Hot damn, you done got weak”:

2 x 25 Single leg bridge e.s.
25 x Lying pelvic tilt

5 TGU each side @ 16kg KB
30 Swings @ 16kg KB
30 Air Squats
5 x Burgener Warm-up @ 20kg bar
5 x Dip and shrug
5 x Dip, elbows high and wide
5 x Hang muscle snatch
5 x Hang power snatch
5 x OHS @ 20kg bar
5 x Snatch @ 20kg bar
2 x 10 Single leg deadlift e.s. @ 24kg KB
2:00 Plank

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March 2012
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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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