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Lovely Lumps

Posted on: Sunday November 29, 2015

At the end of a hard week, feeling tired, I had a big dose of heavy legs and CBFs to carry into the hills. With DC training the house down, and several others riding for survival in March, I took Jarrod out into the short sharp stuff. The idea was to bag 100km and a lot of steep vert. The route was Mt Pleasant, Stony Ck, Pidgeon Bank / Menzies / Kreuses Rd, Alma, down Cherry Tree to Hurstbridge and then back up Flat Rock before heading home via Bell’s Hill and reverse Mt P.

To hit 200 for the week I rolled back to Heidelberg with Jarrod which, of course, obliged us to do Burgundy St.

I didn’t quite make the kilo, although Jarrod did. I never felt great, and the pace was never spectacular, but at the same time, it wasn’t ever bad. That’s good.

Next week I’ll lie way low and ramp it up again the following three.86.8 km    3:47 hrs    1,813 m
https://www.strava.com/activities/441082109

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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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