OK GO!

Solo hills

Posted on: Sunday November 30, 2014

Without anyone to join me I set out alone. All the old climbs. Mt Pleasant of course. Stony Creek, Pigeon Bank, Menzies, Krueses and Alma. Flat Rock. The aim was just to get 120+km in and hopefully bag 2,000 vertical. I didn’t quite get there on account of running Flat Rock and Broad Gully Rds the downhill rout, but the bigger victory was 4.5hrs on the bike solo with no bad funk moments and pretty happy legs.


Pastel colored clouds at 6am made it worthwhile before it even began.

Plenty of time left to shave off as form comes in. I should be 30-40 seconds quicker up most of the hills with some more miles in the legs and a partner to kick it against.

116km 1,822m 4:47hrs
http://app.strava.com/activities/224583150

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November 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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