OK GO!

30º before dawn

Posted on: Wednesday January 15, 2014

It’s been a bit hot. So the invitation from my old buddy Jim to get out into the pre-dawn and shrug off dreary night’s half-sleep — to just attack this motherfucker heatwave, the hell with it! — and roll into the morning with a belly full of iced espresso and a head full of endorphin powered bliss was an easy choice.

As a bonus, the roads through Doncaster, Donvale and Templestowe were pretty much all new to me. Jase, an old colleague of

Foote St is an almost endless continuum of perfectly spaced rollers. It’s mother nature’s intervals, especially when you have a Jim to half-wheel.

A few quick turns and the roads shrunk down to way-out-of-town size. Not more than 10k later and they dwindled down to gravel, not for long, but it felt a lot like a weekend to be riding roads like this at seven thirty in the morning. It definitely didn’t feel like school day. Bonus points.

Totals for the day:

75km (90 with the commute home)   1,035m   2:50h
http://app.strava.com/activities/106501048

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January 2014
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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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