Saturday, November 29, 2008

CFSB-Shoulder Press

Shoulder Press

5x110 (f-4 reps)

80lbs 15-12(broken 7-3-2)-9 (broken 6-2-1)

Worse than last week, somehow.

CFSB Week 4 Rotation 2

Forgot to get this up yesterday

Front Squat:

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




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


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


But in lbs =


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.

CFSB week 4 rotation 2, AM Deadlifts

W/U then


All went well

21-15-9 @ 125lb

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 . . .

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:


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.

Friday, November 21, 2008

Man! THATS a GREAT idea!!

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 . . . "

Man! THATS a GREAT idea!!

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 . . . )

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.

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.

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.



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.

HSPU (piked)
Ring Dips

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


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 . . .

Tuesday, November 11, 2008

CFSB Week 3, Rotation 2, AM-Deadlifts-PM Murph


Easy enough.

15-12-9 @ 125 got 'er done.


Murph, 1/2

800 meters (first one 2:35)
50 pullups
100 pushups
150 squats
800 meters


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


Back Squat 3x5

185 (pr)



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 . . .


Shoulder Press


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 . . .

Operation Backsplash, after, but before grout , ,

Operation New Backsplash . . . before

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 Recap

I was looking for a heavy wod to do today . . . and realized I didn't have a good "Grace" history on the blog.


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

Tuesday, November 4, 2008

CFSB Week 2 Deadlifts, Rotation 2



Still on form work up




"Kempie's Welcome"

Ring Dips
KB Swings (55lbs Rx'd 35 done)


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 . . .

Monday, November 3, 2008

CFSB week 2 Rotation 2


w/u then

Back Squats (lbs)

5x180 (pr)


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 . . .

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 . . .

CFSB Week 1 Rotation 2 Shoulder Press

Odd AM WOD . .

SP 5x3


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.