OK GO!

Friends over sleep

Posted on: Sunday November 17, 2013

I had two options to get some miles in this morning: ride with Chain Reaction in the Dandenongs at 7, or Kinglake with Henry and Wilko at 5:30 (ouch).

I opted for the latter because decent company on long rides is worth a lot. More than a sleep in at least.

I drove to the Rosanna Safeway just so that I could sleep until 4:30 instead of big hand pointing to twelve, and we rolled out from there at 5:30. By breakfast time we had a 75k under the belt at a decent tempo, mostly on main roads up and around the foothills that lead in toward Kinglake, but nothing intimidating. H was strong for a man at the end of a 350k week and on his fourth back-to-back day, but not unholdable. Wilko worked hard to keep the rubber band from snapping and did an admirable job.

On the way back into town H and I heard what sounded like Wilko’s rear derailleur getting intimate with his rear wheel, but it turned out to be the mother of all tec-screws making an all out assault on his rim. Luckily he was rolling alloy hoops.

After breakfast, when H declared the ride over (he needed to get back for domestic commitments) Wilko and I decided to hit up Mt Pleasant for some sneaky extras. If I’m going to get up when there’s a number four on the clock, I’m not coming home with less than 1,00s and 1,000s.

109km, 1,427m, 4:08
http://app.strava.com/activities/95510902

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November 2013
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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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