OK GO!

In the bank

Posted on: Sunday August 19, 2012

Call it a saving grace, but somehow I managed to score a second free leave-pass in as many weeks. Sunday morning was mine alone and the only rule was be in Blackburn for lunch.

I called Neil. He proposed a civil, eight o’clock start with coffee followed by a languid roll through some hills. I was more than happy to oblige, my only desires being hills and unfamilliar roads. I got more than could wish for in both categories.

The day in numbers:

110.7 km
2,262 m vertical
4:26

Strava link (54:33 at threshold earns me an extreme according to StravaSoft)

It’s interesting that Strava thinks I did 2,200. The Garmin didn’t think so, but with 1,928 on the dial as I rolled past Mick and Jo’s street I was never going to get off the bike until I saw 2 0 0 0. Five repeats of Katrina Street put that to bed.

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August 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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