OK GO!

Archive for December 2012

Hot. And flat.

116km, 692m, 4:09

Strava link

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Warm up with KB complex @ 16kg KB.

8x 20:10 of

SDHP @ 20kg BB
Squat
Pull-ups
Push-ups
Sit-ups

Rest 10:00 between sets

SDHP: 12 / 13 / 12 / 11 / 11 / 11 / 11 / 11 / 11 = 103
Squat: 17 / 16 / 16 / 16 / 16 / 16 / 16 / 16 = 129
Pull-ups: 4 / 3 / 2 / 1 / 2 / 1 / 1 / 2 / 1 = 17
Push-ups: 8 / 6 / 6 / 5 / 4 / 4 / 3 / 3 = 39
Sit-ups: 8 / 8 / 7 / 7 / 7 / 7 / 7 / 7 = 58

Cool down with a jog around the block.

I’m going to be really sore tomorrow.
And the next day.
And probably the day after that.

I had no intention of doing anything other that riding hard enough that it hurt, and hopefully putting up an attack or two.

The first was assured, with money up for grabs in a couple of sprint primes (although I only heard the whistle once). The second was trickier. I didn’t just want to burn myself, but wasn’t completely confident in my ability to make an attack stick for long. Several people went away in the lulls, one smart (or lucky) attacker went up the road hard around the mid-way point of the race. I was on the front but it was too early to worry much about, but  just then A-grade came upon us and we lost sight of him in the mess.

After the A bunch cleared us another attacker jumped off the front hard and put some distance into the group. Left on the front to do the work again I tried to limit the damage but was burning far to bright. I backed right off but no-one pulled through. Eventually someone rolled up on my left. I matched his pace and let him know that there were not one, but two guys up the road and between us we got a working group of four rolling smooth turns into the wind. Once that happened I was surprised at how easily the attackers came back to us. Sharing the load goes a long long way. Note to self.

With five laps to go the wind turned cold and it hard started to rain. With three to go the course was wet and someone went down in the A-grade bunch. After two neutralised laps they pulled us up and restarted the race with only two laps to go. It was on for young and old from corner two. At corner four three guys punched it hard and I followed suit, making second wheel. Haaaarrrrrd! You can ride a full lap at sprint pace can’t you? No, you can’t. You blow up big time down the back straight and finish last. But at least you had a crack.

00:55:12 / 36.1 km
Max speed: 56.2 km/h
Avg speed: 39.3 km/h
Avg HR: 170 bpm (AT: 172)
Max HR: 180 bpm

Strava link

Tags: , ,

The Commute:
A little pace but fairly easy on the way, hard on way home. Much visualisation of attacking and trying to hold off the bunch in the final laps of a crit. The taste of copper in my mouth at the gate.

And then, before dinner:
50 Renegade Man Makers @ 12.5kg
15:45


December 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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