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Archive for September 2013

Five runs up Yarra St on the way to work.

30km / 361m / 1:12

http://app.strava.com/activities/85873715

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2:00 LCC&J @ 16kg KB = 20 alt. sides
12x DL @ 60kg 3010
x3

20 1H Swings es @ 16kg KB
5 LCC&J @ 24kg KB es
10 1H Swings es @ 20kg KB

3x Basset Reserve sprints

+ various ad hoc pull-ups throughout the day.

At home taking care of Fee and the girls — Fee lied up with a sick belly. Thinking about MTB racing again (starting with the Surf Coast 100) and how much GPP/KB work helps with it.

Run 5:00 on treadmill

10x
K2E
Burpees
DB Curls @ 12kg
Bench dips
Triceps push-down
Squat-walk-jump
Slam ball @ 8kg ball
DB Squats @ 14kg DBs
Biceps curls (I know!) @ 12kg
DB Press (seated) @ 14kg
Baseball cable
Swiss ball push-up / crunch

10x
DB Thrusters
Mountain Climber (2-count)
Box Jumps
Lateral bench jumps (overs)
Bench jump (overs)
Alternating mad ball push-up

Good fun with H, Arthur and Wilko in the Hotel gym at the W in Hong Kong. This has been a phenomenal conference with an amazing team. I’m pretty damng proud to work with these guys.

Morning
2x 10 Burpees

Evening
The Bastard AMRAP 15 min
= 30 @ 12kg DBs w rotating shafts

11-9-7
Burpees
DB Swings @ 20kg
= 4:53

In Hong Kong

Lorne – Apollo Bay – Lorne
90 km / 3:00

with JP, Andrew Harrex, Gareth and Dave Baker. Beautiful morning :)

Tags: ,

I’ve been stoked on thoughts of riding mtb again since watching Paul VDP take the XCE World Cup trophy.

It’s not just that event. It’s the warmer weather, the lengthening days, Dave’s 29er in the carpark and, most recently, a run in Benalla on dirt that smelled like the dirt on rides of old.

Then I spent a day down at Baum and got very tempted by the idea of a 650b bike … or a 29er.
Somebody stop me!

After this pit-stop I forgot to restart the Garmin and then rode for another hour. Figures below are guestimates.

2:15-ish, 40km-ish, 1,000m-ish

http://app.strava.com/activities/80920555

Tags: , ,

20 LCC&J es @ 16kg KB
20 1H Swings @ 16kg KB
20 2H Swings @ 24kg KB

5 Clean, Jerk, OH Lunge, Lunge es @ 16kg KB

5x
5 Push-ups
5 Goblet Squats @ 24kg KB

2+2+2+1 Strict pull-ups
+1 Chin-up
ample rest between


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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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