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Archive for September 15th, 2012

The day before the Gran Fondo, the Baum ‘extended family’ met for coffee and a gentle roll along the Great Ocean Road. Not too far, just 25 out and back, 50k total at a moderate pace. I met Todd, Darren, Jon (on his shiny new steel thing), Jim, JP, Andrew, Gareth and Mr Moody. Nick was absent with a still-creaking collar bone.

I almost bailed on the ride myself, waking with what felt like the beginnings of a head cold. Then I almost decided I’d just roll down in jeans and meet the guys for coffee. Then I decided I’d kit up, have a coffee and see. Then that I’d just roll to the edge of town… the lies we tell ourselves.

Not 4km in the hole I thought I’d sealed up last weekend opened again, spraying sealant everywhere (including over Darren). DB and Ryan lept to my rescue (seriously, they lept), tearing off the leaky single and pro-fitting a spare. Todd offered a spare Conti Comp when we got back to base, which was super nice. But better than that, not three pumps into reinflating the new tyre, a voice called from behind us, ‘Hey! Do you want a track pump?’ Two guys had pulled over just to lend us some speedy inflation. Noice.

47.7km, 415m, 1:32hrs

Strava link

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September 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: 24:05 (Feb 17)

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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