OK GO!

Double KL with DC

Posted on: Sunday November 22, 2015

I sent a text out to the usual suspects on Saturday night asking if anyone would be keen to join me for 100km or so in the morning, hopefully taking in some extended climbing, maybe Kinglike. Only Dave replied, ‘but I’ll need to be home by 10.’

Rockin’.

I met DC at 6am at the bottom of Antoinette Boulevard and we took the direct route. After the kick he set out to chase the clock (19 minutes something). I just tried to keep a purposeful cadence the whole way, hoping it’d result in a PB. It didn’t, but came close at 23:25. Hoping to roll a 20 minute effort before the seasons out.

Up at the top we had a quick debate about whether to roll back down and pick up the extra kays ‘somewhere’, or just to roll down the back and then come back up. As soon as it was mentioned it was basically agreed, and we dropped like stones down to the highway before knocking out a decent tempo all the way back up again.

No time for photos, but we saw most of the PWC team sweating it out on the way up, Blankfield with his pain face on, toasting the rest of em.

107 km    4:00 hrs    1,976 m
https://www.strava.com/activities/436891069

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November 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: 24:05 (Feb 17)

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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