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Archive for April 2012

Just the commute.

45 min or so each way, pretty easy pace despite Pete leaping off at the lights on his mini sprints.

Food
Home-made nuts’n’seeds muesli w blueberries
Long mac
Pear
Baby spinach and chicken salad + sausage roll
Strong cap
Soy hot choc
Chicken Kiev, veggies
Tea w/milk

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Haven’t done this one since back at the LP gym. There the 32 kg barbell was the second heaviest pre-loaded bar. Here it’s just the bar and the wee plates. My box is a lot higher than the LP gym benches, so no weight on the step-ups, which are usually done with the bar on the shoulders and, occasionally, with dumbbells in hand.

Good warm-up.

21-15-9
Swings @ 24kg KB
Step-ups (total)
Power clean and jerk (alternating push, split left, split right)

= 18:20

Claire came out side to “play gym” with me. While I was on the bar and bell, she used the box to reach and swing from the rings. Or jumped on the tramp. Or did presses with the 1kg pink dumbell. Or played with the tennis rackets. Or rode the walkbike. Or renamed me Jimmy, and herself Alice. Or reimagined the shed as our new house in the country. Or cast us as best-friend-cousins who are camping in the back yard. And so on.

Also, new dancin’ shoes:

ANZAC Day trainer session with Neil

It’s been wet this week. Really wet. Just after I committed myself to getting up hella early and flogging myself at the back of the NRR bunch in the rain, I called Neil to discuss logistics and, after a spontaneous rethink, we settled on an ergo session and breakfast. It rained buckets in the time we would have been on the road, which was satisfying, the extra sleep didn’t go astray and breakfast was one of the best I’ve had in this fair city.

Here’s the session:
15 min E1
2 x 10 sec sprints, 2:00 recovery (minus the efforts)
2 x 10 sec max cadence, 2:00 recovery  (minus the efforts)
4:00 recovery
5 x 1:00 ITT, 1:00 rolling recovery
10:00 E3
5:00 rolling recovery
10:00 E3, change up every :30 sec of the last 2:30.
10:00 rolling recovery

After the second last ITT effort I accepted that the spews were going to catch me. It was just a question of whether I risked rolling an ankle on my way to the garden or if I stayed on the bike and just tried not to get any on myself or in the house. It wound up not happening somehow, but it was close.

Strava link

Later…

10 KB C&J e.s. @ 16kg KB
10 KB Swings @ 16kg KB
10 x Suitcase deadlifts @ 2 x 16kg KBs
2 x 10 Rack squats @ 2 x 16kg KBs
2 x 10 Jumping 1/4 squats @ 2 x 16kg KBs

One hour to get some km and climbing in.

Five repeats of the Farnsworth Hill before heading over for a jaunt up the Edgewater Wall, down behind highpoint and up onto the rise before rolling over to Afton St, although I only had time to climb it once before heading home past Highpoint with a jones for some real climbs.

All up for the hour:
30 km and 357 m

Strava link

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Beautifully mild autumn morning.

44 km in 1:33 of mostly pretty easy rolling.

Strava link.

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Warm-up
KB play
3 x 15-10-5 Squats-Situps-Pushups

Workout
21-15-9
Deadlift @ 60kg
Push press @ 2x 16kg KBs

= 7:55

Cool down with 2 x 7 Cossacks e.s. @ 10kg plate

21-15-9
Swings @ 24kg KB
Burpees
Walking lunge (each step counts as one rep)

9:28

Intended to do the lunges with a 15kg plate overhead, but just too hard with the narrow grip, hard breathing and uhhh… general weaksauce.


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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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