OK GO!

Three on, three off

Posted on: Friday May 18, 2012

3:00 Steady Effort Power Interval (i.e. Zone 4 / above threshold … but don’t blow)
3:00 recovery
3:00 SEPI
3:00 recovery
3:00 SEPI
3:00 recovery
8:00 rest

x2

Strava link

A catch-up for yesterday after a shitty night’s sleep on Wednesday night. This one hurt more than Tuesday’s effort. I fought it and made angry thoughts for the first couple of efforts and then, in the third, my posture softened, my shoulders opened and I ‘remembered’ to let the pain in. I’m not at the point where I can push past the evil burning into the realm where everything just flushes with warmth, but it’s coming back to me.

All week I’ve been struggling to sew up a presentation for Agile Australia. There are three big ideas I need to connect, and the penny just hasn’t been dropping. This morning, after throwing myself on the fire at 5:30, the solution appeared in my head under the hot stream of the shower, in a moment of endorphin-couched clarity. I love it when that happens.

That’s the mental situation. On the physical front, Strava is kind enough to remind me that regardless of perception, I didn’t go as hard today as I did in Tuesday’s effort, at least not in HR terms. It’s the kind of discrepancy that would be interesting to compare against a power reading. Was it fatigue preventing my heart from revving up, or did I simply not have the will in me?

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May 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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