Sufferfest: Hell Hath No Fury

Posted on: Monday August 27, 2012

Warm up
20:00 Quickening tempo w/various efforts incl. sprint finish
3:00 Recovery
20:00 Quickening tempo w/various efforts
3:00 TT w/10 sec sprint

5:00 Cool down


Nowhere near as boring as 2 x 20:00 can be without guidance. A long, drawn out ‘hill finish’ to wind up the first effort burned like hell. The surprise at the very end was the cool down, which had some interesting guided thought practice from Athlete’s Audio:

  1. Think about what you just did. How did it feel? How did you respond to what was asked of you. More importantly, why are you training. What does this workout mean to you? Why do you choose to do what you do…?
  2. Thinking about the final TT. How did you feel during the effort? Were you scared? Confident? Positive? Did you just want it to be over and done with? The more positivity you can bring to your efforts, the stronger you will feel…
  3. Think about an up coming race or event. Picture the exact point where today’s training will help you…
  4. Reflecting on the whole session. What score would you give your effort, whether A-D, or a score out of 10? What limited you? What could you do better? [ C+ or 7/10 — Didn’t or couldn’t commit to 8/10 RPE for 20 whole minutes. Some extra solid sleep might help; also, not holding back for fear of cracking. ]
  5. As you slow down your breathing and cadence, sit up and take five deep abdominal breaths. Each breath in, visualise healing energy entering your body. With each breath out, imagine yourself effortlessly exhaling any toxins — mental or physical … just blow them away…


Strava link


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August 2012
« Jul   Sep »

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


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