OK GO!

Singletrack and Swimming Holes

Posted on: Sunday October 4, 2015

I met up with Andrew Logue for a free-form exploration of trails along the Plenty River and Westerfolds Park. Though we probably weren’t ever further than 20km from home, it felt like we were in the middle of nowhere most of the time.

We hit a number of 10%+ climbs, some sealed, most not, and I learned that skinny little CX tyres don’t have anywhere near the bite of a MTB tyre. When the cadence slows, the gears are higher, which means getting out of the saddle. But once the speed is that low and the torque that high, traction is almost always going to go. The solution is to hit every climb like an attack. Keep the speed up, suffer the pain and push on to the top of the climb at maximum effort.

It’s got to be good for the legs and lungs.

54.7km 2:54hrs 1,023m
https://www.strava.com/activities/405719897

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October 2015
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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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