Tuesday, 31 May 2016

31/05/2016

Ricktastic Tuesday:
I don't know if you caught the news about the anti racism rally in Coburg over the weekend, and if you did, if you've thought about how it might affect cycling this winter.

The basic story is simple, a group got together to have a bit of a "yo, we're not all bigots" party. A group of actual bigots turn up to counter protest because some of the not bigots had been involved in counter protests to their actual bigot protests. There was a bit of pushing and shoving, some people on both sides of the bigot line were wearing masks and face coverings, and finally the police arrested a few people and condemned people wearing face coverings Finally at least one of the tabloid-esque major newspapers has taken to calling the whole thing a riot.

So, since then there's been a chat between the chief commissioner and the police minister to discuss a possible change to police powers around the use of masks / face coverings.

Right, so what has that got to do with trying to be a mediocre cyclist? Well I often describe riding my bike as a riot, and today, I had my face covered by a snood for most of the ride. If there are new laws passed, and the use of a merino snood was made illegal if I was having a riot of a time... well then, my nose would possibly get quite cold.

A photo posted by Neil Robinson (@entyr) on

Strava link.

D: 48.4km
A: 643m

Commute:

D: 8.3km
A: 15m

PMPW: 89kg

Monday, 30 May 2016

30/05/2016

Commute:
Did you hear about the two melons who wanted to get married, but their parents said no.

They cantaloupe.

D: 16.4km
A: 133m

PMPW: 90kg

Sunday, 29 May 2016

29/05/2016

St Kilda East - Mt Pleasant - Nathans - St Kilda East:
I wanted a ride, but not too long, but not too short, with some hard bits, but you know... not too hard.

Between Rick, Caddy and myself, we decided that a roll through Banyle to Mt Pleasant, than back over Nathans to Plenty, before heading home via the bottom of a couple of coffee cups would fit that bill.

Between conversations we adjusted our layering, searching for the balance between the chill of the late autumn air, and the heat of our bodies were generating from riding the tarmac waves.

Strava link.

D: 78.7km
A: 1,301m

PMPW: 90kg

Saturday, 28 May 2016

28/05/2016

Crossfit / Olympic Lifting:
A. Overhead Squat
In 15min work up to a heavy set of 5.
Weight: 42.5kg

B. Squat Clean
In 15mins work up to heavy single.
Weight: 80kg

C. Barbell Bent R
Weight: 30kg

The overhead squats were new to me, it was the balance / control  of the bar that I struggled with more than the squatting, though having my arms overhead tightened up my hamstrings good and proper. Anyway, as we were working from the floor, it meant I had to get the bar up, so there was some bonus snatch work too, another first.

I'm still a little off with the timing of my cleans, as we got heavy I wasn't moving under the bar as well/fast. So, on the heaviest rep I coached myself on getting back down and under the bar... only to almost lose the bar at the bottom because my back wasn't set. Still I took that bar from the bottom of the hole I was in, and squatted it back up to standing and a nice little PB.

PMPW: 90kg

Friday, 27 May 2016

27/05/2016

Commute:
When I stretch my hamstrings, like I did this morning, I like to bend forward until there's a stretch, then scootch my arse backwards until it jams against something (a wall, the couch). I can then piss fart around on my phone for a while, while the stretching just happens. I'm pretty proud of myself for working out a way to get something done, while not doing anything.

I tried to google my system earlier, and either I'm a pioneer, forging a path to new heights.... or it's not actually that good and I shouldnt feel pride any more. I'm going with pioneer.

D: 23.1km
A: 76m

PMPW: 89kg

Thursday, 26 May 2016

26/05/2016

Crossfit:
A. EV90seconds x 10
Power Clean x 1
Adv – approx’ 85% 1RM
Result: 6 x 55kg, 3 x 60kg, 1x 65kg

B. 3 Rounds for time:
21 Cal row
15 Box Jumps 30/24″
9 Power Cleans 50/35kg
Score: 8:27 RX

C. Hollow Hold
2x 60seconds

When I read the whiteboard, my eyes glazed over the "3 rounds for time" bit, which lead me to smashing out a round, and then standing around feeling good about myself. That feeling obviously turned into disappointment and fear when I was alerted to the fact there were two more rounds to go.

Commute:

D: 18.1km
A: 246m

PMPW: 89kg

Wednesday, 25 May 2016

25/05/2016

Commute:
After hitting a local dumpling spot last night and the subsequent gastric consequences, I decided to eat a bunch of fibre today. In fact, I've eaten so much fibre that a Telstra tech called to let me know he'd be past between 8am and 7pm tomorrow connect me to the NBN.

D: 20.6km
A: 167m

PMPW: 91kg

Tuesday, 24 May 2016

24/05/2016

Ricktastic Tuesday:
When the four of us rolled out, Rick and I took up positions on the front, Waz had had chicken pox, and it was Pip's first time, so I guess that makes us nice fellows. We were nice enough to continue on the front out to and up High St in Doncaster. That's a long time of being nice, and you'd think that the other two might possibly reciprocate by pretending that it was a solid pace.

Nup, while Rick and I pushed out what felt like solid wattages, there was a lively conversation being held behind us. To add insult to injury, the two fellows we'd overtaken, the ones who looked quite new to the sport, we happily planted at the back having a chat of their own!

Later the conversation did halt, all it took was for a round of flat whites to arrive at the cafe table.

Strava link.

D: 49.2km
A: 613m

Commute:

D: 7.6km
A: 22m

PMPW: 90kg

Monday, 23 May 2016

23/05/2016

Crossfit:
A, Squat Clean x 1
Adv – Add load at reps 3,6,8
Beg/Int – Same load across all sets.
Result: 40kg, 45kg, 47.5kg, 50kg

B. With a partner, complete 4 sets each of:
4 TnG Squat Cleans @ approx’ 60% PartA
Result: 45kg

C. 10min AMRAP
12 Alt Front Rack Lunge Steps 50/35kg
12 T2B
Score: 3 rounds and 6 TTB @ 45kg

I probably could have gone RX on the metcon, as it was the toes to bar that were ruining me. I was basically working off single reps, and they weren't pretty singles. I did however complete several quality sets of hanging from the bar swinging around aimlessly, super-setted with standing underneath the bar staring at it. Mad gainz.

Commute:

D: 20.1km
A: 136m

PMPW: 89kg

Sunday, 22 May 2016

22/05/2016

Commute:

D: 3.1km
A: 10m

Crossfit:
A. EMOTM x 10
Min 1 – 45sec ME Handstand Push Up/Box Push Up/Hand Release Push Up
Min 2 – 45sec ME Strict Pull/Pull Up/Deficit Ring Row


B. Deadlift
5 x 10
Same load across all sets.
Result: 80kg

C. Complete for time:
21-18-15-12-9 Cal Row
35-45-55-65-75 Double Unders (scaled to 2x single unders)
Score: 9:48

I don't know if we were meant to keep score/count on part A, it didn't go on the whiteboard so I guess not, but then again, given I discovered the halflife of my pushup and banded pullup abilities, maybe it should have gone on a scientists. In the first set(s) I got 10 of each, in the last I was down to 6 pushups and 4 banded pull ups.

The metcon wasn't too bad, try to keep calm on the rower, and try to keep the hands fast on the skipping.

PMPW: 89kg

Saturday, 21 May 2016

21/05/2016

Total Rush Hills Ride (Broad Gully, Mine, Christian, Flatrock):
I took a bunch from Total Rush out into the northern hills as a option for the shop ride. I figured there would be a lot of people who'd never been that way, and that I could add value to the store by taking them on an adventure that would open their mind to the possibilities, and their legs to the pain.

It's obviously tough to keep together a group with disparate abilities, especially when you also need to direct everyone on where to go. I ended up deciding on riding at the front with one eye on my power figure, trying to keep it under 350W so that everyone else could get a sit until the feature roads arrived. Then... well then I attacked, ensuring I was either riding with the next fastest rider, or getting my own training done. Once I crested the top, I circled back for the last rider(s), getting myself some extras, and ensuring we had some cohesion.

At the end of it, I think the ride was a success in a few ways. Firstly the others seemed to genuinely enjoy the new places and challenges. Secondly my legs worked well and I punched out some solid efforts which made me thing I haven't lost too much while playing around with barbells and rowing machines.

The one thing that I'd have to count as a failure though... i bloody forgot to take any photos, which has left this here posting more stark than Ironman.

Strava link.

D: 101.6km
A: 1,533m

PMPW: 88kg

Friday, 20 May 2016

20/05/2016

Commute:
I've finally worked out why in the 80s there were so many Smiths in the phone book. They all had phones.

D: 18.2km
A: 166m

PMPW: 90kg

Thursday, 19 May 2016

19/05/2016

Commute:
A slightly extended commute ended up being reps and sets of the pump track. I'd only intended to get a quick warmup in before hitting some trails that go somewhere, but my speed never waned, so I kept pumping for a dozen or so laps.

I stood about for a bit, panting, snapchatting, and generally thinking how cool it was that I'd ripped my CX bike around the little figure of 8 more times in a row than ever before... so I decided to do two more sets. I know 12 reps is a lot, but i'm ok withof Sarcoplasmic Hypertrophy in the old pumpin muscles.

D: 21.7km
A: 186m

PMPW: 90kg

Wednesday, 18 May 2016

18/05/2016

Commute:
I went to bed with intentions, then woke up with cbfs. Figuring nothing depends on me training, I acknowledged the 5am alarm, and went back to sleep.

An hour or two later when I finally got up, had a poo and jumped on the scales, I started wondering if i could justify it as a good decision. My weight has been up the last couple of days, still is today too, and that's could indicate that I'm under recovered.... so an extra sleep in / not adding more stressors is the right move.

Tadaaaa!

D: 18.0km
A: 147m

PMPW: 90kg

Tuesday, 17 May 2016

17/05/2016

Ricktastic Tuesday:
We rode fairly politely for most of this one, and I'm going to claim my pace at the start of pony club was purely to keep us out of the way of the car behind... but it may have turned into me trying to drop Rick, and Rick trying to sprint over me.

Politeness returned only because we needed to work out where to have coffee.

Strava link.

D: 48.5km
A: 587m

Commute:

D: 8.8km
A: 30m

PMPW: 90kg

Monday, 16 May 2016

16/05/2016

Crossfit:
A. Deadlift
5 X 3
Same load across all sets.
Between sets accrue the following:
Adv – 40 Strict Pull Ups
Int – 40 Band Pull Ups
Beg – 30 Tempo Ring Rows @ 333
Result: 100kg and banded pull ups

B. 15min AMRAP of:
21-15-9
Deadlift 80/60kg
Bar Facing Burpees
Kettle Bell Swings 24/16kg
Result: 1 round and 2 burpees @ 60kg DL / 23kg Swings and (Russian swings)

I went in with sore hammies, and left with sore hands and even sorer hammies. It was my back (possibly because I have no glutes) that was failing though, by the end of the 15min metcon I was doing a lot of staring at the bar and trying to imagine my back as a rigid object, standing up, then realising I needed to improve the form of my back and thus returning to staring at the bar and trying to get my back rigid.

Commute:

D: 19.1km
A: 176m

PMPW: 89kg

Sunday, 15 May 2016

15/05/2016

Commute:

D: 2.7km
A: 37m

Crossfit:
A. Front Squat
In 15mins establish a heavy set of 3 for your Front Squat.
Result: 80kg

B. With a partner.
3mins MAX reps Front Squat at 65-70% Part A.
Barbell must be taken from floor.
Alternate every 30seconds.
Result: 28reps @ 55kg

C. 3 RFT
200m Run
15 Power Cleans 50/35kg
10 Alt Pistol Squats
Score: 9:10 RX

It's surprising to me how proud doing a metcon with the prescribed weights/movements makes me. I felt pretty good too... well until about the 10th clean of the final round... then I was a touch cross eyed.

PMPW: 90kg

Saturday, 14 May 2016

14/05/2016

Total Rush Shop Ride:
I had a few drinks last night, some might even describe the number as "several". To put it in perspective, I was still drinking after Dave Fisher went home. Anyway, after waking from too little sleep on the couch, I forced myself into kit, out the door, and off to Rush. I knew that riding the hangover out of my body was the best option, but that didn't make it easy to execute.

Like Thursday there was a cracking wind along Beach Rd. Like Thursday, I felt obliged to pull turns into it. Thankfully we managed to organise a little working group of 8 that rolled around from Mordi back to St Kilda, meaning you never got stranded in the wind.

Strava link.

D: 62.1km
A: 267m

No idea my PMPW, as the AGB didnt happen until the arvo.

Friday, 13 May 2016

13/05/2016

Commute:
I'm starting to long for more riding, I even checked out some reviews of smart trainers today, but an impending overseas (read: bike free) holiday means it's a bit pointless to try and get fit right now, and logically I should enjoy the mental break from trying to get/be fast.

D: 16.6km
A: 175m

PMPW: 89kg

Thursday, 12 May 2016

12/05/2016

6am NRR:
Given there were only a dozen blokes hanging out in the service lane of the highway, I figured I'd misread the rain radar, but I think everyone was just sick of the wind that's been terrorising cyclists all week.

The problem with having only 12 fellas, is that my sense of guilt/pride/fairness demands that I contribute to the work load, rather than sit on wheels like I actually wanted to do. So, you'd pull off the wheel, heading past 1, 2, possibly 6 riders, to head to the front and chop out the bloke who'd been left stranded. In your mind I always figured I'd drag others with me, that somehow it'd be different for me, and that I wouldn't be left hanging in the wind like the dude I was replacing. I was never special, It was never different, and so I got some good practice and relaxing into the pain.

Strava link.

D: 43.9km
A: 167m

Commute:

D: 17.3km
A: 101m

PMPW: 88kg

Wednesday, 11 May 2016

11/05/2016

Commute:
I was lamenting about my slightly shorter commute the other day, and I've now found the solution. Forget your phone at work and have to double back for it when you're already almost home. It's a sure fire way to get the heart rate up and clock up a few extra kms.

D: 29.1km
A: 238m

PMPW: 89kg

Tuesday, 10 May 2016

10/05/2016

Crossfit:
A. Body Building
4 Sets of:
DB Bent Row x 15 Reps – AHAP
rest 30seconds
Seated DB Strict Press x 10reps – AHAP
rest 30seconds
Bulgarian Rear Leg Elevated Split Squat (with DB’s) x 10reps – AHAP
rest 30seconds
All movements should be the same weight across all sets. Do not add weight each set. 
Result: 16ish minutes

B.Every 4minutes for 6sets:
Row 400m
14 KettleBell Swings
Score: 2:17 & 1:52 (slowest and fastest rounds)

I probably could have gotten out on the road bike, but expecting rain, last night I laid out my gym gear instead.

Commute:

D: 24.0km
A: 206m

PMPW: 89kg

Monday, 9 May 2016

9/05/2016

Crossfit:
A. Back Squat
In 15mins establish a heavy set of 3 for today.
Result: 105kg

B. EMOTM x 10
1 Clean + 1 Hang Power Clean
Same load across all sets.
Result: 45kg

C. Complete the following for time:
40 Box Jumps 24/20″
30 Deadlifts 50/40kg
20 Bar Facing Burpees
10 Front Squats 50/40kg
Score: 5:31 (RX'd)

Felt strong/good to squat today, even after Lachie repositioned the bar higher on me.

Commute:

D: 18.8km
A: 144m

PMPW: 89kg

Sunday, 8 May 2016

8/05/2016

Stretching:
It was too rainy to ride, and I was too lazy to crossfit, so instead I stretched out my hamstrings and fixed my mother's network storage issues. That counts as a mothers day present... right? Every mum loves loose hammies.... right?!

PMPW: 88kg

Saturday, 7 May 2016

7/05/2016

Hell Ride:
Rolling down to Black Rock for a pre-helly coffee, I figured I'd jump on the back of a bunch. In my mind they were "old dudes", which just lead to great angst when one of them dropped a wheel and I was left staring at a gap that I honestly wasn't sure if I could cover. That obviously lead to thoughts about "if I can't cover the speed of some "old dudes", then how the fuck am I going to go on the Hell Ride when a grade and NRS dudes are smacking off the front?

I decided that I needed two pre-coffees.

I did ok, mostly by hiding out in the bunch, but I put my nose in the wind enough times to feel better about myself and the state of my fitness.

A photo posted by Woodsy (@nwoodsy_) on



Strava link.

D: 100.2km
A: 369m

PMPW: 88kg

Friday, 6 May 2016

6/05/2016

Commute:
I logged a few extra kms this morning. With the new office location, I've lost 50 or so km of riding a week. Sure, it's nice to get home quickly at the end of the day (especially on a balmy Friday like today), but I miss the head space and leg flushing the extra saddle time gave me.

D: 42.3km
A: 227m

PMPW: 87kg

Thursday, 5 May 2016

5/05/2016

Crossfit:
A. Back Squat
In 14mins work up to a heavy set of 5.
Result: 90kg

A.1 Back Squat
3 x 10 Unbroken @ 70% PartA
rest 60seconds between sets.
Result: 65kg

B. 14min AMRAP
750m Row
50 KB Swings 32/24kg
25 Handstand Push Ups/Hand Release Push Ups
Score: 1 Round & 23 KB Swings (scaled to 20kg KB, HRPU)

 I gave American KB swings a go, and with a few hours to think about it, I'm not a fan. THe risk of dropping 20kg+ on my head when I'm tired, or my grip is shot (which it is/was today) is silly. If I want a greater physiological stress... I'll grab a bigger bell or go to doubles.

Anyway, my grip strength was the limiter in the metcon today, I got those last 23 swings in as 10-10-3.

Commute:

D: 20.9km
A:125m

PMPW: 88kg

Wednesday, 4 May 2016

4/05/2016

Belgie:
Being maried to the tiny canadian sometimes helps to give me perspective (lols... sometimes), in particular about the fauna we are lucky to have around us, even close in to town.

There were a tonne of annimals on the Belgie this morning, and for a change I'm not referring to Warrack sitting on the front, grinding others off his wheel. The pandemonium of cockatoos floating next to us as we rolled down a misty back street of Banyule into the glowing sunrise was nice, in fact it would have been the highlight (no sunrise pun intended) of the day... if not for the swamp wallaby.

I've seen a few black wallabys out Hurstbridge / Smiths gully way, but never one in towards town. This dude... or dudette (but really I mean dude in a gender neutral way), was chilling on the single track next to the Burke Rd footbridge. If we didn't have a gap to maintain / extend, I would have liked to circle back and say g'day... but you know... hurting had to be done.

Strava link.

D: 53.6km
A: 566m

Commute:

D: 7.6km
A: 20m

PMPW: 89kg

Tuesday, 3 May 2016

3/05/2016

Crossfit:
A. Grunt Work. 40min AMRAP
15 Calorie Row
100m Sandbag/DBall Carry (28kg)
Results: 19 rounds & 75m Run

I figured I'd do ok on this, in fact it was because I figured I'd do ok that I was there. My other option was the olympic lifting session in the afternoon, but a solid interval set was likely to get some much needed endorphins going.

Despite it being a 40minute interval session... I kind of enjoyed it.

It gave me time to put into practice all the rowing tips/tricks that I've been given over the years. Enough time that instead of panicking and rushing the return, I could relax, and get a micro rest and see that it didn't affect my pace.

Commute:

D: 20.1km
A: 144m

PMPW: 88kg

Monday, 2 May 2016

2/05/2016

Commute:
Work has moved to a new office, and as part of the grand reveal we weren't allowed in until 9:30. That's a good hour after i'm normally there, and given it's a shorter commute, that gave me a lot of extra time to get some stretching and a sneaky lake lap in.

D: 21.9km
A: 164m

PMPW: 89kg

Sunday, 1 May 2016

1/05/2016

Commute:

D: 31.km
A: 13m

Crossfit:
A. Every 2 Min x 10
1 Power Clean
1 Front Squat
1 Jerk (Power or Split)
Adv – Add load each set to finish on a heavy for the day.
Result: 55kg

B. 6 RFT
4 Hang Cleans (Power of Full) 70/50kg (Scaled to 45Kg)
6 Chest 2 Bar/4 Jumping Pull Ups (Scaled to jumping)
8 Box Jumps 30/24″ (RX)
Time: 10:30

C. Prowler sprints
Result: 9 x 20m

PMPW: 90kg