Archive for August 2014

There was no way I was going to miss out on getting out for a roll this morning, with a forecast of 22º and the week ahead supposedly wet and cold. Spring’s a moody bitch. I woke up surprisingly sore from the plank party and tabata squats, which I guess means it was worthwhile.

Rolling along out through the TdB loop I ran the cliché springtime banter with the guys I haven’t seen for a while. Been riding much? Nope, not at all. Me neither, no training all winter. Sure, sure. Only one of us was way out the back once the climbing kicked in.

Around kilometre 65 I popped. No bang, no deep dark hole, no puffing and panting or aerobic debt — just legs that refused to snap. Like our little old A-Class off from the lights. Rubber-band engine.

Out past Old Warrandyte Rd we passed Pidgeon Bank Rd and I had to smile, realising I’d cracked on a hill I usually ride to get to the hills I actually think of as hills.

I was trying to think of the words to describe the lack of any kick, the flat lack of performance, and what this ride actually is. ‘Foundations’ isn’t just too over-used, it brings up the wrong mental image. Of thick, strong, immovable things. The early rides after a long spell off are not like that at all. This is the floor of performance. Low and flat and even. No deep holes, no high peaks, just one steady pace until it drops off and it’s a slow spin home.

When we rolled back into Yarraville, I felt like I had much more than 90km in the legs. That’s the first ride of remittance down. I figure I have two or three more before things start turning over smoothly.

90km   1,360m   3:30h


5 min plank party

Tabata air squats

 20 push-ups 

Keen to get some km under the belt, I tee’d up a ride with Neil for this morning. I was expecting road, but he had an itch to singletrack that he needed to scratch, and though I didn’t feel keen when I agreed (I remember the pain of mountain biking much more readily than the fun), I agreed nonetheless. The night before it rained heavily, and I expected to take a mud bath, but the rust-red ribbons were just perfectly tacky. We barely encountered a puddle.

We stayed within a stones throw of all the old inner Yarra trails, retracing many of the routes we cut our teeth on back in our XC racing days. There was hardly a trail that didn’t bring up a memory and a tale about someone we used to ride with, a time someone fell in the river or old bike spec. 

The good news after yesterday’s workout is DOMS in the VMOs — a place I need some activation and development.

The bad news is on the face of the scale: 77kg. 5kg up from where I was back in CF / 24-hour racing days, and 7kg up from where I’d really like to be when the season kicks winds out and Chain Reaction 2015 saddles up.

60km   821m   3:26h

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20 Box Jumps
10 Step-ups es
10 1H Swing @ 16kg KB es
10 KB C&J LC @ 16kg KB es
10 KB Snatch @ 16kg KB es
50 Squats

3×5 Deadlifts @ 65kg
3×5 Front Squats @ 45kg

5 Press
5 Push-press
x3 rounds

25 Burpees
= 2:08

One hour (or thereabouts) of Fartlek on the trainer, to the tempo of Tool’s 10,000 Days — From Jambi to Rosetta Stoned. It was about when I ventured outside to the shed. It took a while to get the lumps out, and I never managed to turn A Perfect Circle at high cadence, but by the end the Schism between left and right leg co-ordination was closing and things were moving with some fluidity so long as I didn’t Pushit.

It’s back to square one, laying foundations with some old friends aimed at aiding muscle balance and addressing ‘piss weak core strength’.

10 KB C&J LC @ 16kg KB
10 Press @ 20kg bar only
50 Squats
10 Hang Power Clean @ 20kg bar only

3×5 Deadlifts @ 60kg
3×5 Front Squats @ 40kg
2×3 Press @ 40kg (just for fun)

2×10 Renegade Rows (push-up, row, row, no standing)

Accumulate 60 sec handstand = 5

A toodle around the neighbourhood and with a few repeats of Farnsworth St to test the legs and lungs.

No snap, but no major issues either.

19km   0:49   194m

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August 2014

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

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


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