Friday, October 31, 2008

PM WOD-CFSB Week 1-Rotation 2-Front Squats

Front Squats

5x3

125
135
145
155
165 (pr)

Last three were hard . . .

Back Squats

15x140lbs

Ow. Posted a question on the forum about timing and pacing. Basically if I do 5 pause, 5, pause, 5, is that wrong or should I just keep powering through? No discernable breaks?

Thursday, October 30, 2008

Half Angie . . . CFSB

Did half Angie:

50 pullups (3:56)
50 pushups (2:33)
50 situps (2:28)
50 squats (1:05) . . . unbroken!

10:04

Pullups: 16, 8, and down hill from there. I also tried to go fast, but not at such a crazy pace that I tensed up and got tired from that too. I just wanted fast consistent pullups. At the end I was seriously doing singles because I could recover faster than 3 so it was pullup, drop, shake, pull, repeat. Still rattled them off quicker than 2, fail 3 drop shake, etc.

Tuesday, October 28, 2008

CFSB week 1, Rotation 2

PM

Elizabeth

21-15-9

Cleans
Ring dips

88lbs 15:58

Not happy with this at all. I don't know where I lost the time. I did 115lbs as hang power cleans and did it in 16:14. I don't know what the power conversion would be.

CFSB-week 1, Rotation 2, Deadlifts

AM Deads

Continuing the DL buildup

3x3x135lbs

15x110 (more like 17 because I didn't like how a couple of them went).

I need to vid. Can't be sure (though back feels good . . . ) how things are looking in the posterior chain . . .

Monday, October 27, 2008

AM and PM CFSB

AM

squats

3x5

155
165
175 (pr)

PM

Kettlebell class

21-18-15-12-9-6-3 kettlebell one armed swing/catch and release (where you swing up with one arm, let go, catch with other).
3-6-0-12-15-18-21 kb clean and press

Swings with 16kg, press with 12kg

9:18

It never got too metconny . . . the 16kg was too light. The 12kg was great, because Troy wanted us to do straight press, with out a lot of arch or using anything but your arm/shoulder to get the weight up.

AM Back Squats CFSB-Week 1, Rotation 2

AM back squats

After a funky warm up, because lower back is sore, not sure why, either front squats or left over from burpees . . .

Anywho:

3x5

5x155
5x165
5x175 (pr)

Used the new Depth-O-Matic 3000 (packing box on blocks) to check depth at 14 inches. Well below parallel.

Saturday, October 25, 2008

Week 6 cfsb-shoulder press

Shoulder press

w/u then

5 X 95 (was sluggish and I don't know why . . . but it hacked me off to no end)

3 x 100 (was aggressive and a bit pissed off . . . flew up)

3x 105 (same)

1 x 120 pr

1 x 130 F

1 x 125 pr

1 x 130 F

So a good day. Up 16lbs on my one rep max from my Crossfit total 5/21/08

Friday, October 24, 2008

Week 6, AM CFSB Front Squats

Front squats

3x5

135
145
155 (pr)

Now that I think about it, I probably should have stopped at 145 x 5, thinking being pr then stop . . but it was early and I am a tard . . .

then

heavy back squats

20 x 135 (pr)

I swear, I forget every week how evil high rep heavy squats are . .

Thursday, October 23, 2008

Pulls and Burps . . .

10 rft
8 pullups
8 burpees

16:50

burpees unbroken

pullups . . . broken

Arggggh. Truly truly a weak link. ugh. Oh well.

Bit by bit.

splits:

1:05/1:25/1:27/1:22/1:55/1:46/2:01/2:10/1:49/1:44

Okay, first round, frisky. That ended quickly.

Next three rounds good. Next four rounds . . . pullups started sucking bad.

Breaks were something like 8/8, 5-3 for a few rounds, then by the end 4-2-2 to complete the pullups.

Super crap parenting: the delusional child

Driving kids to school, singing along to "American Pie" (the boy's choice, he won the morning coin toss . . . )

Girl: "You sing really good daddy!"

Me: "That's nice sweety, but I'm not so sure."

Girl: "No, you do."

Eeeeyup . . . them little delusional apples probably don't fall too far from the tree . .

Tuesday, October 21, 2008

CFSB-Week 6 Deads

AM Deads

w/u then

3x3x125

20 x 105

Need to vid up and see if I'm all angry gorilla back all the time . . .

PM WOD

AMRAP 10 minutes

5 thrusters (2x25lb dumbell)
7 hpc
10 sdhp

6 rounds in 10:24

That's one of those wods where you want it to stop, and you think things are fine . . . until you try and walk downstairs . . . and your legs really don't feel the need to help any longer . . .

Monday, October 20, 2008

Squats week 6 CFSB

Long weird day but:

w/u

then back squat

5x155
3x175
3x195
1x205 (pr)

I stopped here. I think I had a good bit left in the tank. Problem was, at home with the redneck squat rack and the garage in a state of complete disarray, I had no way to bail. I don't think I would have needed to for 10-15 more pounds at least, but still, was very conservative. I'll get more next time

Like I said, long day, no time for metcon (and yeah, they're only 20 minutes long . . . . ) aggg.

TP

Crap Parenting: Character Formation

After creating an Elf Character for my daughter on Oblivion:

Me: "And we made her look just like you!"

Daughter: "Yeah, but I don't have red eyes or blue skin"

Me: "Yeah, but other than that, you gotta admit the resemblance is striking".

Sunday, October 12, 2008

Erin-Godspeed

Going to be on a bidness trip (nowhere near anything . . . in fact, it's in town, so I'm captive at the hotel . . . bet they'll love me jumping on stuff in the hotel gym . . . )

So did this today, tomorrow will be rest, I'll see what the weight room has for me tomorrow.

Erin

5 rft

15 dumbell split clean 30lbs
21 pullups

20:12

2:38/3:38/4:16/4:18/5:22

Pullups man . . . pullups . . .

The pullups were the grief here. Down to sets of three at the end. Hands were ripping, that icky ripping under the skin . . . ewww.

Anyway, as much as these workouts are an honor to do . . . it really causes me some pain when we get a new one. I don't want any more of our guys to die. They're good hard men in the best sense of the word and I genuinely grieve for them.

Saturday, October 11, 2008

Second WOD-CFSB Death by Clean and Jerk

Weird WOD . . .

10 rounds plus 8 @ 65lbs

I think I could have hit 12 rounds. That said, I should move up in weight.

The problems came from the set up.

When I set up well, I could feel the weight move up my shins and then the clean went well. When I didn't set up well, I could feel it in my back and I knew I didn't hit it right.

The issue was the weight. Until I get to 125lbs, (2x45 plus the 35lb bar) I won't be able to have the bar sit at the correct height (or until I get some bumper plates . . . ).

First wod-CFSB Front Squat, Heavy Squat High Rep

w/u

then front Squats

5x3

115
125
135
145
155 (pr)

Heavy Back Squats

130

21-15-9 (pr)

yowza. That is tough. But then I thought that 5 weeks ago when I did 130 for 20.

Friday, October 10, 2008

CFSB week 5 shoulder press

w/u then

5x95
5x100
5x105 (pr)

12-9-6 @75

only the last rep on the 105 set was particularly ugly. But it went. ;-)

And I had a bit of an internal debate over whether or not to just go to 3x sets or not. Worked out fine so I made a good choice, whether or not it was the best choice.

I went ahead and jumped to 75lbs on the 12-9-6 even though last week I did the 15-12-9 @ 70 and broke the 12 set 11-1 because I figured the lower suggested rep set would work and it did.

Tuesday, October 7, 2008

CFSB week 5

Deadlifts

Of all the exercises, think this is my weakest link in a weak chain . . .

Angry Gorilla back, pushing legs, not lifting back. I'll vid it up this next time and put it on the board.

w/up 5 @ 95

3x115
3x125
3x135

20 x 95

Then, off to the affiliate 15 minutes later for . . .

FGB

2 rounds of 90 seconds each of

Row (calories): 35/29
Wallball 20lbs 23/18 (to a 10ft target)
shdp 75lbs 20/15
box jump 20 inch box 25/24
push press 75lbs 20/20

Total: 229

Not close to a pr, two weekends ago, 266 (but, wallball to 8 foot target.)

Not sure what the difference was, oh, other than a DL workout right before and a heavy kb wod the night before . . . Also, doing the row first . . . bad I-dea.
Signature

Monday, October 6, 2008

Kettlebell class 10/6/08

PM kettlebell class @ affiliate

10 rounds

10 cleans 16kg
20 shoulder press 12 kg
30 Russian (chest height) swings 16 kg

28:32

Was hard to get this going. I tried rockin' the swings but all I did was lose my grip . . .

Great workout, but could never really push the edge. I suggested 5 rounds with a 400 meter run each round . . . . I was shot down . . .

AM WOD Week 5 CFSB Squats

w/u

800 meter run
20 squats
5@125
3@155

3x3
175
185
195 (pr)

Saturday, October 4, 2008

AM wod-CFSB end of week 4

Front squats (after a decentish warmup . . )

5x3

105
115
125
135
145 (pr)

heavy squat

15-12-9 @ 130 (pr)

Still Battin' .500!!!

This is gonna a put a HUGE crimp in his search for Nicole's killer(s) . . . .

Friday, October 3, 2008

Um . . . this is news?

Hey, maybe I'm just old . . okay yeah, but here's the deal:

What is the point of this?

Can you tell from the article how long this has been going on? I mean, financial and educational incentives?

Not really.

Does it make it seem, however, that what is making folks join the service is "the money"?

How about this: Does it say how much an enlisted man makes? Starting at the lowest grade? E-1? Starting off, you make between 14-16k a year. Generally speaking, 2000 hours is a year's worth of work at 40 hours a week. And granted, you get room and board. But note, with the exception of Air Force food, which we Army guys thought was heelariously good compared to ours, you eat bad cafeteria food and MREs. Is that really how you'd spend your money? For the most part, most folks wouldn't live like that, so it's not worth comparable civilian housing.

Anyway, that 16k a year works out to be about 8 bucks an hour . . . IF you only work 40 hours a week. And funny thing . . . when I joined up, that next year my sister went to live out with my Uncle in California. She got a job for $8 bucks an hour in 1985 in Oakland. I figured out my HOURLY wage at 40 hours a week (which was the time I was in class, not to mention pt (physical training) and study time . . . Persian Farsi don't learn itself . . ) was . . . about 5-6 bucks an hour. She got free room and board at my Uncle's place. So who was the sucker? Hmmm.

When I was in Army "school" this was pretty normal. But it doesn't include the times you have overnight duty, even there. Or when you're in your permanent duty station, when within the first 3 weeks I was out in the desert for two weeks. Or if you're on a Navy ship, out in the big blue . . . are you really "off duty"? I mean, maybe? Oh, and what's minimum wage? Yeah, it'll be seven bucks an hour next year. Whoohooo Navy boys!! Don't spend it all in one place!! How about when I was deployed out in the woods for a week. I wasn't "working" 24/7

So yeah, just a bit better than minimum wage. AND you get to live with navy guys!! AND you can't change jobs if you want. AND people can yell at you. AND . . . have I mentioned the "death" part of it? Yeah. Your job is to KILL the other guy while avoiding his attempts to KILL you. So sometimes you're not actively doing that, but that's aaaaaaall you practice . . .

And lets not forget . . . I can only speak from my experience, but they were offering bonuses and educational benefits . . . oh, 20 years ago to meet recruiting goals. Eeeeeyup. It's how I paid for college and I got a bit of a bonus for my specialty. So yeah, you get some schmundo. It's not like it's not taxable and if you've ever gotten a bonus, you know how that works . . . hello withholding!!! And not at your tax rate . . . but at the tax rate you'd have if you got that bonus check EVERY week. So yeah, EVEN when they know exactly how much you'll make the rest of the year . . . they ding you like you're Donald Trump. Puh-lease.

If we have to pay a one time bonus and educational funds for our soldiers, sailors, airmen, and marines. It's money well spent. How much did we spend on Amtrak last year? Just askin' is all . . .

Thursday, October 2, 2008

PM WOD CfSB

Shoulder Press

w/u then

5x90lbs
5x95lbs
5x100lbs (pr)

15-12-9 @ 70lbs

12 round broken 11-1

Then 30 minutes later

"Nate"

15 minutes AMRAP

2 muscle ups (3/1 pullups and ring dips)
4 hspu (4 off the trampoline)
8 2 pood kb swings (~53lb dumbell . . . 50lbs of weight, handle and clips a little more)

7 rounds

I don't like db swings, I find them much harder for some reason than kb. Maybe it's the chest position or somesuch. I kinda struggled with these until I got a decent hip pop and rhythm going.

Since I'm a bit peevish . . .

A peeve:

Give someone a monetary example. For instance: "and really, it works out to be about three bucks a day. So for the cost of a latte . . . "

The other "person" in the conversation then says: "I don't drink lattes".

WTH?

IT WASN'T ABOUT WHETHER OR NOT YOU DRINK LATTES AND FOR THE RECORD NEXT TIME PROVIDE ME WITH A SMALL ITEM OF VALUE YOU'D PREFER ME TO USE SINCE YOU CAN'T THINK ABSTRACTLY, SO REALLY, ON THE MORE LIKE MY DOG THAN A HUMAN CONTINUUM YOU'RE EDGING CLOSER TO TRIXIEVILLE, BUT NOT REALLY BECAUSE SHE'S A NICE DOG AND ALL YOU'RE DOING IS BEING A RECALCITRANT IDIOT SO YOU CAN BE "MASTER" OF THE CONVERSATION . . . YOU WIN!!

I just bought running shoes . . . because I don't have to be faster than the bear . .

Wednesday, October 1, 2008

PM Deads on Tues CFSB

Because the deads didn't go up in the AM I tried to do them over pm style . .

So heres what we ended up with:

w/u

5x125
5x175

3x215
3x225
3x235

12-9-6 at 185

Again, broke the 185 set at 6. Odd, I got the 175 and 165 but 185 KILLS my grip.

Second note. They were most assuredly ugly ugly ugly DLs.

Which brings me to third note: Ego, left at door.

I simply cannot hold my back in the correct position at this weight. I'm going to back off. It won't affect much else I need to do, so it will be worthwhile. I'll start next week with a progression from 100 to 130 or there abouts. I'll do my long set at 110 or somesuch.

The great Mattress Identity Theft . . .

Dopey credit card fraud story:

Got a Macy's card. Not because we wanted to, but because they offered a little discount and for some reason we didn't bring the credit card we wanted to bring to the store (we were buying a couch).

And it's not like we used the PHYSICAL card. We just used the number for the first transaction (and again a second time . . . evidently we loves us some Macy's furniture).

So we get this month's statment, and the Minister of Finance sees there's a charge on there for a Mattress at another Macy's.

Weird. I mean, WHO commits fraud for a mattress? Was it delivered? Where? Where they gonna pawn it? Is it an inside job? Don't see how it couldn't be, unless, like I said, it was a mistake . .

It could be a mistake. But it's funny . . . unless we have to pay for it.