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Run 5.6km @ 5:47/km

Deadlift
10 @ 60kg
10 @ 70kg

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3 min Skip

6 DL @ 75kg

5 RMM
5 Burpees
x5

Lunge matrix x5

20 High-knee step-up to reverse lunge
50 Swings @ 16kg KB e.s.
2 x 10 Piston Press @ 12.5kg DBs
25 KB C&J @ 16kg e.s.
5 x 5 Ring Dips (supported)
50 Squats

I set my alarm for 6:00 with the idea of getting 3-4 solid solo hours in the bank. I woke up at 6:30, with Fee poking me, and realised I must’ve set a weekday recurring alarm.

Although I was tempted to roll over and go back to sleep, I did get up to head out for something shorter. I was sluggish up to the top of Henderson’s Rd. By the top of Bonds I’d scaled back my expectations to a couple of laps of the Mt Pleasant circuit. By the end of the the KOM segment I was ready for home, with absolutely nothing in the tank.

It’s been a rough week at work, with some last minute, heavy-duty reconfiguration of work and, harder, my mental attitude toward it. It’s hard to explain just how fatigued that can make you, but I was full of cortisol this morning. Not even my favourite air, the crisp kind full of the promise of a hot day, was able to perk me up.

On the right hander into the creek crossing, just before the KOM start line, an older guy binned it hard behind me. Probably broke his collar bone. Two other guys had him sorted and sent me on my way, but it did sour the mood.

Rolling back down through Eltham, I remembered that the slow lifts are supposedly great for soaking that shit up, so I finished up the morning off the bike and over the bar.

Ride
29km     1:16hrs     490m
https://www.strava.com/activities/449051050

Gym
2 x 20 1H KB Swings e.s. @ 16kg KB
6 Deadlifts @ 60kg
10 KB C&J e.s. @ 16kg KB
6 Deadlifts @ 60kg
10 KB Snatch e.s. @ 16kg KB
6 Deadlifts @ 60kg
10 KB Swings @ 24kg KB
6 Deadlifts @ 70kg
20 Renegade Rows @ 12.5kg DBs

Run 3:00 (treadmill)

3 x 6 Bent-over row e.s. @ 20kg DB

3x
6 DB Suitcase deadlift @ 40kg
6 DB Rack squat @ 40 kg

20 One-legged Romania deadlift e.s. @ 15kg

50 Burpees = 6:27

60 One-arm DB Swings @ 15kg, alt hands every 10

5 DB Push-press @ 15kg DBs

2 x 20 Double-crunches

2 x 10 Reverse DB lunges e.s. @ 10kg DBs

Quick jog around the block
20 Deck squats

10 Bulgarian split squats e.s.
2 x 10 KB Cleans @ 24kg KB e.s. (stomp opposite foot)
10 Bulgarian split squats @ 25kg e.s.
10 KB Swings @ 16kg KB

50 x Bastard complex @ 12.5kg DBs
= 26:08

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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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