Shoulder Press
5x70
5x90
5x110 (f-4 reps)
80lbs 15-12(broken 7-3-2)-9 (broken 6-2-1)
Worse than last week, somehow.
Saturday, November 29, 2008
CFSB Week 4 Rotation 2
Forgot to get this up yesterday
Front Squat:
3x105
3x125
3x145
3x165
3x180 (pr) Actually had a skank rep so did it over, so the fact I got nearly 4 makes 5 seem doable.
Backsquat 12x150 (pr).
Front Squat:
3x105
3x125
3x145
3x165
3x180 (pr) Actually had a skank rep so did it over, so the fact I got nearly 4 makes 5 seem doable.
Backsquat 12x150 (pr).
Wednesday, November 26, 2008
CFSB Week four-Rotation 2 Metcon only day
Fran @65lbs
21-15-9
thrusters
pullups
5:09
Previous best 5:26 on 8/28 before the CFSB rotations.
Two notes of note: did this in the backyard, so no angle bars. That alone I know was worth a couple seconds. The second was that the thrusters were unbroken but for a character break in round two which ticked me off. I won't break this at this weight again.
Weight was not a problem. It's my cycle rate on my pullups.
21-15-9
thrusters
pullups
5:09
Previous best 5:26 on 8/28 before the CFSB rotations.
Two notes of note: did this in the backyard, so no angle bars. That alone I know was worth a couple seconds. The second was that the thrusters were unbroken but for a character break in round two which ticked me off. I won't break this at this weight again.
Weight was not a problem. It's my cycle rate on my pullups.
Tuesday, November 25, 2008
CFSB PM WOD--I AM AN IDIOT
Get to the gym and the wod is
1-1-1-1-1-1-1 Deadlifts. But I had done them earlier today. So I warmed up practicing muscleups . . .
I can now almost always get the first one. I was a bit wore out and the transition to the second wasn't happening. So I did 5-6 from the bottom full turned out to a muscleup.
Then I figured I'd do the DL wod to see where I was.
I figured I'd stop at 260
So I put on the kilograms
70-80-90-100-110-120-130
But in lbs =
154-176-198-220-242-264-286
So I get done with the 110kg, load up the 120 and little Chris says: Okay so that's 264. I'm on crack because I was thinking kgs are about double pounds . . . they are . . but remember the 0.2 kids! It adds up. But since the 110k went right up, stepped up to the bar for the 120, it went up so I went for the 130. PR. 286lbs. Still. I got there by being a math idiot.
1-1-1-1-1-1-1 Deadlifts. But I had done them earlier today. So I warmed up practicing muscleups . . .
I can now almost always get the first one. I was a bit wore out and the transition to the second wasn't happening. So I did 5-6 from the bottom full turned out to a muscleup.
Then I figured I'd do the DL wod to see where I was.
I figured I'd stop at 260
So I put on the kilograms
70-80-90-100-110-120-130
But in lbs =
154-176-198-220-242-264-286
So I get done with the 110kg, load up the 120 and little Chris says: Okay so that's 264. I'm on crack because I was thinking kgs are about double pounds . . . they are . . but remember the 0.2 kids! It adds up. But since the 110k went right up, stepped up to the bar for the 120, it went up so I went for the 130. PR. 286lbs. Still. I got there by being a math idiot.
Crap Parenting: Now they comment . . .
Found this on the fridge, where they have one of those magnetic poem/word kits . .
I think they're on to me and my crossfitting . . .
I think they're on to me and my crossfitting . . .
Monday, November 24, 2008
CFSB Week 4 Rotation 2
Took last week off from CFSB, after a crappy day at the squats so back at it today:
3x5
5x150
5x170
5x190 (pr)
And it was a good day! The time off helped because that just went down and back up. Felt really good.
Then to the gym where I . . . got three consecutive muscle ups. A total of 4 for the warm up set, including the ugliest failure. I nearly chicken winged my own self. The only thing that saved me was that I realized what was happening and dropped ring that was going crazy (note to self . . keep arms in tight to chest . . . )
Then the wod at the kettlebell class:
3 rft
500 meter row
30 wallball subs (16kg)
20 press (one armed 12kg)
10 snatch (16kg)
2 tgu (16kg)
25:20 that really really sucked.
3x5
5x150
5x170
5x190 (pr)
And it was a good day! The time off helped because that just went down and back up. Felt really good.
Then to the gym where I . . . got three consecutive muscle ups. A total of 4 for the warm up set, including the ugliest failure. I nearly chicken winged my own self. The only thing that saved me was that I realized what was happening and dropped ring that was going crazy (note to self . . keep arms in tight to chest . . . )
Then the wod at the kettlebell class:
3 rft
500 meter row
30 wallball subs (16kg)
20 press (one armed 12kg)
10 snatch (16kg)
2 tgu (16kg)
25:20 that really really sucked.
Sunday, November 23, 2008
Best child ev-ah!!
Daughter: "What if we have the garlic bread momma bought, and a vampire came in the door who was friendly but was tricking us that he was mean then we invited him to eat and told him it was candy bread (but it was really garlic bread) so he got sick and went to the hospital"
When your 6 year old has her Vampire contingency plan (and knows where in that plan the Garlic Bread fits) you don't have to fear for the youth of America.
When your 6 year old has her Vampire contingency plan (and knows where in that plan the Garlic Bread fits) you don't have to fear for the youth of America.
Friday, November 21, 2008
Man! THATS a GREAT idea!!
http://news.yahoo.com/s/ap/20081121/ap_on_re_mi_ea/ml_iraq
No, really. I mean, what's the deal?
"Okay guys, we need to protest against the U.S. Lets come up with some productive way to protest."
Guy One: "I got it!! We make this effigy of their president . . . and then, get this: we set it on fire!!"
Evidently, the AP decides what is newsworthy based on fire. "Well guys, I mean, you had an effigy, allright, but it, well, it didn't burn. It was just like "here I am, a semi-reasonable likeness of the duly elected leader of the U.S.A., and frankly and pardon the pun, but that just don't have no sizzle. Now, take those new kids, the whats their name? United front of hatetheyanksistan, yeah, those guys, I mean, the effigy burned AND it looked like a bloodsucking vampire type guy. Now, that's quality third world grievance making . . . "
No, really. I mean, what's the deal?
"Okay guys, we need to protest against the U.S. Lets come up with some productive way to protest."
Guy One: "I got it!! We make this effigy of their president . . . and then, get this: we set it on fire!!"
Evidently, the AP decides what is newsworthy based on fire. "Well guys, I mean, you had an effigy, allright, but it, well, it didn't burn. It was just like "here I am, a semi-reasonable likeness of the duly elected leader of the U.S.A., and frankly and pardon the pun, but that just don't have no sizzle. Now, take those new kids, the whats their name? United front of hatetheyanksistan, yeah, those guys, I mean, the effigy burned AND it looked like a bloodsucking vampire type guy. Now, that's quality third world grievance making . . . "
Two down!!
9 to go . . .
I'm going to go out on a limb here and say that of the 11 "herbs and spices" in Kentucky fried chicken, Salt and Pepper are in the lot . . .
I'm on to your schemes KFC . . . oh yes, this riddle will not last much longer . . . (besides, what the hell did some guy in the 1930s Kentucky have at his disposal? I'm pretty sure spanish smoked paprika and saffron weren't on the shelves at the Piggly Wiggly . . . )
I'm going to go out on a limb here and say that of the 11 "herbs and spices" in Kentucky fried chicken, Salt and Pepper are in the lot . . .
I'm on to your schemes KFC . . . oh yes, this riddle will not last much longer . . . (besides, what the hell did some guy in the 1930s Kentucky have at his disposal? I'm pretty sure spanish smoked paprika and saffron weren't on the shelves at the Piggly Wiggly . . . )
Wednesday, November 19, 2008
tabata something else
Went into the affiliate today, and there on the board: Tabata Something Else . . . I was hoping for something hard . . . be careful what you wish for
Score for the rounds:
Pullups: 46
Pushups: 64
Situps: 83
Squats: 131
Total: 324
Previous score, 6/2007 was 306 . . . with jumping pullups, 247 without.
Not bad. Didn’t realize it was a PR till now though . . . and I beat my nemesis! (Actually he’s a really nice guy but he ALWAYS beats me by just a bit! AGGG!!)
And I think I have the only hamstring pull that I only feel when I kip . . . . it's the strangest thing. If I kip, on the opening of the hips, I feel it. I don't feel it with the squats, nothing else. In fact, the only reason I worked out today was that I didn't feel it all day long. But I'm going to lay off it for a bit.
Also did muscle up practice, but after all the pullups, just didn't have that top end strength to get it done.
Score for the rounds:
Pullups: 46
Pushups: 64
Situps: 83
Squats: 131
Total: 324
Previous score, 6/2007 was 306 . . . with jumping pullups, 247 without.
Not bad. Didn’t realize it was a PR till now though . . . and I beat my nemesis! (Actually he’s a really nice guy but he ALWAYS beats me by just a bit! AGGG!!)
And I think I have the only hamstring pull that I only feel when I kip . . . . it's the strangest thing. If I kip, on the opening of the hips, I feel it. I don't feel it with the squats, nothing else. In fact, the only reason I worked out today was that I didn't feel it all day long. But I'm going to lay off it for a bit.
Also did muscle up practice, but after all the pullups, just didn't have that top end strength to get it done.
Tuesday, November 18, 2008
You know . . .
One of the things I like to do when I get up in the morning is make coffee.
But, before you make the coffee, make sure that like two or three years before you put one of those masks in the freezer, you know, the kind that soothe your head?
Yeah, make sure you freeze it for a long time, so it's nice and brittle.
Then, you leave it hanging so that it kind of catches when you open the freezer door.
So after you've had it frozen a couple of years, and is hanging in the door of the freezer open the freezer and reach for something, snagging your hand on the mask, and yanking it out so it lands on the floor and cracks open.
Now, if you've planned properly, you got one of the good ones, the ones filled with little beads. One billion, approximately . . .
Then, make sure that when you pick up the mask, taking care not to spill all the beads that you do in fact, spill all the beads. That part is crucial.
Oh, and make sure they're all perfectly round. Wouldn't want them to all sit in one spot now, would we . . . .
And yeah, the coffee had nothing to do with it. I just like having coffee first thing.
But, before you make the coffee, make sure that like two or three years before you put one of those masks in the freezer, you know, the kind that soothe your head?
Yeah, make sure you freeze it for a long time, so it's nice and brittle.
Then, you leave it hanging so that it kind of catches when you open the freezer door.
So after you've had it frozen a couple of years, and is hanging in the door of the freezer open the freezer and reach for something, snagging your hand on the mask, and yanking it out so it lands on the floor and cracks open.
Now, if you've planned properly, you got one of the good ones, the ones filled with little beads. One billion, approximately . . .
Then, make sure that when you pick up the mask, taking care not to spill all the beads that you do in fact, spill all the beads. That part is crucial.
Oh, and make sure they're all perfectly round. Wouldn't want them to all sit in one spot now, would we . . . .
And yeah, the coffee had nothing to do with it. I just like having coffee first thing.
Saturday, November 15, 2008
CFSB Week 3 Rotation 2
AM-shoulder press
Realized that I messed up last week on my top weight (which is probably why I didn't get it) on a 3 rep max at 115.
so
3x55
3x65
3x75
3x95
3x110
Then shoulder press 80lbs for 15-12 (9-2-1)-9 (6-3). That was broken pretty badly, so I'll go back at it again next week
Then PM because I am not smart, did I think to myself "how about a WOD that's not all chest/upper body" No. I did not.
So I did J.T.
21-15-9
HSPU (piked)
Ring Dips
Pushups
10:56 (PR) previous best 12:34 on 8/26/08 And this time I didn't do negatives on the ring dips, even if they were singles, they got done.
And I think that this is one of the single hardest routines for me. There's just nowhere to run. The hspus mess up your ring dips (and I don't know how, other than the shoulders just aint there) and the ring dips completely fark your pushups. Ugh.
Realized that I messed up last week on my top weight (which is probably why I didn't get it) on a 3 rep max at 115.
so
3x55
3x65
3x75
3x95
3x110
Then shoulder press 80lbs for 15-12 (9-2-1)-9 (6-3). That was broken pretty badly, so I'll go back at it again next week
Then PM because I am not smart, did I think to myself "how about a WOD that's not all chest/upper body" No. I did not.
So I did J.T.
21-15-9
HSPU (piked)
Ring Dips
Pushups
10:56 (PR) previous best 12:34 on 8/26/08 And this time I didn't do negatives on the ring dips, even if they were singles, they got done.
And I think that this is one of the single hardest routines for me. There's just nowhere to run. The hspus mess up your ring dips (and I don't know how, other than the shoulders just aint there) and the ring dips completely fark your pushups. Ugh.
Friday, November 14, 2008
CFSB Week 3, Rotation 2 (front squat day)
Front squat and high rep back squat day
w/u then
3x5
125
145
165 (pr)
then 20x145 (pr) back squat . . . .
high rep back squats are awful. Just awful.
w/u then
3x5
125
145
165 (pr)
then 20x145 (pr) back squat . . . .
high rep back squats are awful. Just awful.
Thursday, November 13, 2008
CFSB week 3 rotation 2--20 minute Metcon day
3 rft
puppy scale of the wrongside up burpee wod
15 inverted burpees
15 pullups
15 burpees
6:43/6:37/7:29 = 20:50
pullups were good (for me) 15 straight, 10-5, 10-5, which is probably a record for me on this sort of wod. (flat bar, the whole lot)
Funny, but I thought the first round was the slowest since it took the whole 15 upside down burpees to get it right. And the second round to get a rhythm. The third round was fastest (inverted burpeewise) so I don't know where I lost the time on the third round. Lack of character break in there I suppose . . .
puppy scale of the wrongside up burpee wod
15 inverted burpees
15 pullups
15 burpees
6:43/6:37/7:29 = 20:50
pullups were good (for me) 15 straight, 10-5, 10-5, which is probably a record for me on this sort of wod. (flat bar, the whole lot)
Funny, but I thought the first round was the slowest since it took the whole 15 upside down burpees to get it right. And the second round to get a rhythm. The third round was fastest (inverted burpeewise) so I don't know where I lost the time on the third round. Lack of character break in there I suppose . . .
Tuesday, November 11, 2008
CFSB Week 3, Rotation 2, AM-Deadlifts-PM Murph
3x3x150
Easy enough.
15-12-9 @ 125 got 'er done.
PM
Murph, 1/2
800 meters (first one 2:35)
50 pullups
100 pushups
150 squats
800 meters
18:00
Turns out the 800 meters was a pr by 2 seconds. It'll be fun to do this again when I'm really huffing it. I didn't go all out since i had a lot of work to do after. :-)
Easy enough.
15-12-9 @ 125 got 'er done.
PM
Murph, 1/2
800 meters (first one 2:35)
50 pullups
100 pushups
150 squats
800 meters
18:00
Turns out the 800 meters was a pr by 2 seconds. It'll be fun to do this again when I'm really huffing it. I didn't go all out since i had a lot of work to do after. :-)
Monday, November 10, 2008
CFSB-Week 3 Rotation 2
AM
Back Squat 3x5
145
165
185 (pr)
PM
Kettlebells
AMRAP 20 min (I know . . . I know . . . )
6 of those goofy things where pass the kb around your legs and then catch it at your shoulder
10 wall ball subs
16 one arm swings switch in the middle.
200 meter sprint . . . ish thing . .
all at 16kg
7 or 8 rounds
Then played around with muscleups. after the wod couldn't get one over transition, so did false grip pullups 2x5 with full turn out at the bottom and 2x5 jumping muscle ups. Then finished up with one "arms only" rope climb.
Back Squat 3x5
145
165
185 (pr)
PM
Kettlebells
AMRAP 20 min (I know . . . I know . . . )
6 of those goofy things where pass the kb around your legs and then catch it at your shoulder
10 wall ball subs
16 one arm swings switch in the middle.
200 meter sprint . . . ish thing . .
all at 16kg
7 or 8 rounds
Then played around with muscleups. after the wod couldn't get one over transition, so did false grip pullups 2x5 with full turn out at the bottom and 2x5 jumping muscle ups. Then finished up with one "arms only" rope climb.
Saturday, November 8, 2008
CFSB-two wods, week 2 rotation 2, Shoulder Press, Front Squat
Missed yesterday, so . . .
AM
Shoulder Press
5x3
75/85/95/105/115 (f) one rep
Just didn't have it today
12-9-6 @ 80lb, (pr)
Early PM
Front squats 5x3
135/145/155/165/175 (pr) (last set coming forward, rounding back . . . legs dipping together . . . face red (per Daughter: "Daddy, on that last one your face was really really red!")
Back squats 1x15x145 ow . . .
Late PM
21=>3 by 3 Deadlifts at 145, 3=>21 by 3 pushups, i.e., first round 21 deads, 3 pushups, second round 18 deads, 6 pushups
12:30 Not my best time (10:30 @ 132lbs on 5/31/08) but a little more weight, so it doesn't hit my favorite: more weight or better time, but stick a fork in me, I'm done . .
And I tiled a backsplash, watched the kids, put in a new kitchen sink faucet . . . . so I had to multi-task today . . .
AM
Shoulder Press
5x3
75/85/95/105/115 (f) one rep
Just didn't have it today
12-9-6 @ 80lb, (pr)
Early PM
Front squats 5x3
135/145/155/165/175 (pr) (last set coming forward, rounding back . . . legs dipping together . . . face red (per Daughter: "Daddy, on that last one your face was really really red!")
Back squats 1x15x145 ow . . .
Late PM
21=>3 by 3 Deadlifts at 145, 3=>21 by 3 pushups, i.e., first round 21 deads, 3 pushups, second round 18 deads, 6 pushups
12:30 Not my best time (10:30 @ 132lbs on 5/31/08) but a little more weight, so it doesn't hit my favorite: more weight or better time, but stick a fork in me, I'm done . .
And I tiled a backsplash, watched the kids, put in a new kitchen sink faucet . . . . so I had to multi-task today . . .
Friday, November 7, 2008
Thursday, November 6, 2008
Grace (the real deal)-CFSB (only metcon day)
per below, did Grace tonight:
Grace: 30 Clean and Jerk @ 135 (95)
Old School (power cleans); any way overhead (started as push press, ended as push jerk
. . . . 3:12
Right well chuffed about that. Previous effort below, but 75lbs @ 3:59 . . .
And tonight's time included redoing the headset after knocking it off at rep 5 or so . . .
Grace: 30 Clean and Jerk @ 135 (95)
Old School (power cleans); any way overhead (started as push press, ended as push jerk
. . . . 3:12
Right well chuffed about that. Previous effort below, but 75lbs @ 3:59 . . .
And tonight's time included redoing the headset after knocking it off at rep 5 or so . . .
Grace Recap
I was looking for a heavy wod to do today . . . and realized I didn't have a good "Grace" history on the blog.
So
2/3/2008, power cleans, 75lbs, 3:59
11/17/2007, 60lbs @ 5:28
9/23/07, 65lbs, 11:09
6/27/07 at 67lbs 9:33
This may be up tonight, I can do it in the garage, after the kids go to bed, it's a good heavy Metcon*, and I haven't done it in a long time.
*Update: It's heavy as rx'd . . . not the way I do it . . .
So
2/3/2008, power cleans, 75lbs, 3:59
11/17/2007, 60lbs @ 5:28
9/23/07, 65lbs, 11:09
6/27/07 at 67lbs 9:33
This may be up tonight, I can do it in the garage, after the kids go to bed, it's a good heavy Metcon*, and I haven't done it in a long time.
*Update: It's heavy as rx'd . . . not the way I do it . . .
Wednesday, November 5, 2008
Michael Crichton, RIP
Too sad. He wasn't the most lyrical of writers, but his stories were fun. Such a shame.
Tuesday, November 4, 2008
CFSB Week 2 Deadlifts, Rotation 2
M
Deadlifts,
Still on form work up
3x3x140
12x125
PM
"Kempie's Welcome"
15-12-9
Ring Dips
Burpees
KB Swings (55lbs Rx'd 35 done)
7:19
Note . . . do not visit Kempie. It's been an hour and my arms are still aching . . . .
Deadlifts,
Still on form work up
3x3x140
12x125
PM
"Kempie's Welcome"
15-12-9
Ring Dips
Burpees
KB Swings (55lbs Rx'd 35 done)
7:19
Note . . . do not visit Kempie. It's been an hour and my arms are still aching . . . .
And worth EVERY penny . . . but you'll put your eye out . . .
http://www.uncrate.com/men/entertainment/dvd/a-christmas-story-ultimate-collectors-edition/
Monday, November 3, 2008
CFSB week 2 Rotation 2
AM
w/u then
Back Squats (lbs)
5x140
5x160
5x180 (pr)
PM
w/u then
kettlebell wod
amrap 20
5 clean and press
10 russian swings (one arm)
1 rope climb
18 rounds @ 12 kg
It was gripalicious . . .
w/u then
Back Squats (lbs)
5x140
5x160
5x180 (pr)
PM
w/u then
kettlebell wod
amrap 20
5 clean and press
10 russian swings (one arm)
1 rope climb
18 rounds @ 12 kg
It was gripalicious . . .
Crap Parenting: Halloweenie!!
Good Parenting:
Limiting the amount of candy the kids can have from their trick or treat "winnings" and putting the rest away where only we can reach them.
Crap Parenting:
Making trips to the kids' stash and stealing the good stuff . . . . and then pretending candy corn is pretty much the be all and end all of the Halloween candy pantheon . . .
Limiting the amount of candy the kids can have from their trick or treat "winnings" and putting the rest away where only we can reach them.
Crap Parenting:
Making trips to the kids' stash and stealing the good stuff . . . . and then pretending candy corn is pretty much the be all and end all of the Halloween candy pantheon . . .
Saturday, November 1, 2008
PM WOD CFSB Week 1, Rotation 2
Some muscleup practice stuff,
5 ring dips, transition work, 5 weighted ring dips (20lbs)--Including one of my favorite ever Wifey quotes: "Is that wise?" Me: "No, why do you ask?", 5 more cash out ring dips,
Then Ten Min Pack Cin . . .
10 minutes of Cindy, Pack Scale
3 pullups
6 pushup
9 Squats
14 rounds. Wifey said: "No way that was 10 minutes, that was like 20" Me: It felt like 20 . . .
5 ring dips, transition work, 5 weighted ring dips (20lbs)--Including one of my favorite ever Wifey quotes: "Is that wise?" Me: "No, why do you ask?", 5 more cash out ring dips,
Then Ten Min Pack Cin . . .
10 minutes of Cindy, Pack Scale
3 pullups
6 pushup
9 Squats
14 rounds. Wifey said: "No way that was 10 minutes, that was like 20" Me: It felt like 20 . . .
CFSB Week 1 Rotation 2 Shoulder Press
Odd AM WOD . .
SP 5x3
70-80-90-100-110(pr)
then 10-7-4 @ 80 (pr--do first times count? I'll let it slide, if I do a 12-9-6 next week, I'll count it.
Notes: Almost everything went well, but for last rep on the 110lbs. Holy carp . . . that was U-G-L-Y. I don't think i had any hip/knee/ankle bend, but I had enough layback I can't be sure and while I don't know if it stalled . . . it was one of those one arms goes faster than the other and the bar goes up at an odd angle presses.
Shoulders and upper back are now toasty . . . . Glad to get into this area, means I'm actually hitting the stuff hard enough to need to concentrate and make sure all my little techniques are paying off.
SP 5x3
70-80-90-100-110(pr)
then 10-7-4 @ 80 (pr--do first times count? I'll let it slide, if I do a 12-9-6 next week, I'll count it.
Notes: Almost everything went well, but for last rep on the 110lbs. Holy carp . . . that was U-G-L-Y. I don't think i had any hip/knee/ankle bend, but I had enough layback I can't be sure and while I don't know if it stalled . . . it was one of those one arms goes faster than the other and the bar goes up at an odd angle presses.
Shoulders and upper back are now toasty . . . . Glad to get into this area, means I'm actually hitting the stuff hard enough to need to concentrate and make sure all my little techniques are paying off.
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