Friday, February 27, 2009

CFSB R3 Week 5 Front squats

Front squat:



After yesterday’s 10x10 squats, I was wondering if I’d have any issues this morning. This is one of the few times I’ve actually dreaded getting under the bar. Turned out okay, for the most part, but I could tell that 170 was giving me more trouble than it should have, and 190 went down, but it was NOT going up. I have 2x190, but couldn’t even get out of the hole on this one.

Thank you sawhorses . . . .

PM Needed a workout =< 10 min and the whole woulda been longer.

Puppies scale

Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups


One thing of note for me, was I broke the first set of pullups 12-3, lost my kip and that screwed me up but didn’t break the other rounds’ pullups so that was kinda cool. That’s been two days of leg suckyness.

CFSB R3 Week 6



Front Squat

Thursday, February 26, 2009

Moons over My Hammies . . .


10x10 squats


Idea was 10x10, rest at least 30 seconds, no more that 1:30 between sets. Had three guys working one bar, so not sure if it worked out, but it was close, at least at first.

Had some form issues Troy wanted to work on. That slowed things down a bit. Seems I don't bend my knees soon enough on the descent? Hmm. Anyway. Worked on it. Seemed to work better. Hard to say. I think my form is inconsistent which is troubling.

Needless to say manana, no high rep squats.

Saturday, February 21, 2009

CFSB Shoulder Press Week 4 R3



65-75-85-95-115(f) got one rep

Then I was going to try 20 reps of 75 but I should have simply tried say 17 reps because that's what I got . . . then 4.

Ah well,

Friday, February 20, 2009

CFSB R3 Week 4 PM Metcon

AMRAP 15 minutes

300 meter row

and then pick one of

200 meter sandbag carry
100 meter farmers carry @ 32 kg per hand

But, alternate carries.

So, 4 rounds plus the row . . . ugh . .

CFSB R3 Week 4-AM Front Squats/High rep heavy squats.

Front Squats



Tie for 3 rep max. Not bad.

high rep back squats:


On one of the 165s, think I didn't have hips back far enough, felt the knees pulling load, but other than that all went well.

Warmed up by running down the street, about 800 meters, then my lunges and samson stretch, didn't have anything other than a lightly achy hip, but I think that's left over from the MTW wods. So, no groin pull seems imminent. Because . . . anyone caught pulling their groin will be sent home immediately . . .

Wednesday, February 18, 2009

It's alive!!! Okay . . so it's a cake . . .

Whoohooo! You can make cake in a cup in the microwave . . . .

CFSB R3 week 4

Really weird work out today.

Got to class . . . no trainer.

So there we all were, so what we came up with (and in retrospect we should have done this as teams, but it was fun)

8 of us total.

2 folks ran 400 meters, while they were gone, everyone else did squats, then the next two ran, we did burpees, then when they got back, the next two ran off and we did double unders or tuck jumps, the next two ran off and we did bear crawls till they got back then i twas 1 minute of whatever you missed (squats).

About 8 minutes.

Should have done 2 rounds, and done it in teams so folks would hustle a little more but it was fun.


Crap Parenting---Well, it's working . . .

Playing Mario Kart on the Wii,

Wifey, girl, me.

Girl looks at wifey: "Can we just play two player . . . "

Yeah, I did the math . . . .

Tuesday, February 17, 2009

CFSB-R3 week 4 pm wod, push press squats

Wanted to try something out so:

5 rft

3 push press @ 115
25 squats


Just playing around with a heavy wodish thing.

Next time: fewer squats. I've got complete quad failure. Ha!

And either more pp or more weight. I was surprised that went up at all. One problem though is the dropping.

I've got permission for some bumpers and a real squat rack setup, so I don't know why I don't go for it . . .

CFSB R3 Week 4 AM Deads

AM Deadlifts


21-15-9 @ 165 lbs.

I think that's a pr, need to scour the records though. First time through CFSB I raced through the high rep sets trying to lift more and met up with grip limits early on. This was a little grippy but clenched it out.

Next week I'll go to 175, and see where the schedule says to start. Maybe one high set of 12. I think I've got that.

Did vid the back on the 215 set of 5. Decent, but need to remind myself to keep the chest up to get that last little bit of curve into the spine . . .

Monday, February 16, 2009

CFSB R3-Week 4 Squats

Somehow, I had the day off and still only managed one workout.


Leg Squats . . .

160-180-200 (pr)

Groin was a bit sore after that, but it was a bunch of fugly squats to begin with . . . who knows where the trouble started.

Saturday, February 14, 2009

CFSB R3 Shoulder Press Week Three

Shoulder Press 5x3


Ties my pr at this weight.

75lbs 15-12-9 the last rep hitched . . . I don't know if the weight stopped moving up or if it just slooooooowed.

But got them all without setting down

Then did "Bingo's Birthday"

7 rft

3 power clean (135lb)
4 burpees


Interesting. Previous time at 125lb power clean was 4:59. Ten pounds, minute and a half? Hmmm.

Friday, February 13, 2009

CFSB R3 Week 3

5x3 Front Squat

Back Squat 12x145

rest 10 minutes

10 minute Cindy, pack scale, 3-6-9 pullup, pushup, squat,

14 rounds +8 squat at first beep, finished 15 rounds at 10:01

Wednesday, February 11, 2009

Godspeed Griff-CFSBR3 W3

At the Crossfit Plano Box


800 meters run
400 meters backwards
800 forwards
400 meters backwards


Previously: 13:19

Not exactly apples to apples, the first was done around my neighborhood, while it's a PR I don't know its worth as a "relative" measure.

And I think there's some room under it, probably 15-30 seconds, if only because today I happened to be the Rabbit so I don't know what chasing someone might have done

BTW, this comes as close to what the run at the 2008 games feels like . . . for the 5 seconds after you turn around after running backward . . . and your legs give out . . . our Oly coach thought I twisted my ankle . . .

Tuesday, February 10, 2009

I shouldn't laugh . . .

But I've got a really good friend finally kind of poking around the edges of Crossfit.

So some of the things he says are really kind a funny in a "wooo boy, you don't know what's coming . . . do you?" sort of way.

His first day was yesterday and I asked him what he did and he was like "this 20 seconds on and 10 seconds rest of hip thruster kettlebell things".

And today: "I saw some rowers, but no treadmills. Do you guys have treadmills there at your place?" I was only kinda smart alecky and said "no, we run around this thing called "the building"". But did point out the rowers were used to replace the running when the weather was teh suck. And that rowing sucked bilgewater.

I really really shouldn't laugh. But I'm going to.

CFSB R3 Week 3-Deadlifts




15-12-9 @ 160

All went up well.

Saturday, February 7, 2009

CFSB R3-Shoulder Press

Shoulder Press



12-9-6 @ 75lbs


5 rft

15 swings (55lb db)
15 ghd (on one of them stupid exerballs, but it worked-ish)
15 supermans
15 KTEs



Friday, February 6, 2009

CFSB R3, Week 2, Front squats, high rep back squat

Reset the front squats and back squats from last week, going for depth.

Front squats 5x3


Back Squats 135 x 15

near as I could to ata . . .

Then ten minutes later that fusterclugly from Brand X

45lb bar, (pack scaling)

30 thrusters
30 ohs
30 thrusters
30 hang power snatch (did I NEED to jump backwards?)
30 thrusters


Wednesday, February 4, 2009

CFSBR3 Week 2 Metcon Day

Nothing fancy, but wanted a heavier metcon (for me) so did thrusters and presses


95lb thruster


Time was 8 something . . . technical difficulties, I was an idiot somehow and didn't get the stopwatch started. But it was roughly 8 minutes . . . because I was all the way through "Welome to the Jungle" and 2 minutes plus into "Shoot to Thrill" . . .

Anyway, heart rate was up, muscular failure was imminent . . . . but metcon was lacking. That meant it was too high a weight for the reps. I'll try it again next time with 75lbs, 65 is not enough. Alternately, I should do higher weights but lower reps. Like 3 or 4 then something else.

Tuesday, February 3, 2009

CFSBR3-Week 2 Deadlifts



12-9-6 @ 160


50 pushups 2:13 A bit off my best, 2:03? I think?

Monday, February 2, 2009

CFSB3-Week 2 Squats


reset of last week to check depth


I know nearly atg up to 145. The other two were a touch higher but trying to get well below parallel.

Is my face red . . .

Okay soooooo, say you "forget" to pay some taxes.

How'd you get so rich you could just write a check for them?

Must be nice.

Remember this . . . .

When someone says "I forgot to pay my taxes . . . on that free car, on that stuff a donor gave to me . . . and yeah, it's more than you make in two years . . . . but I'm all about the little guy" just how the little guy gets treated when all they want is to take a legitmate deduction.

How much do you think this cost them?

Tax Court Rejects IRS's Denial of Dependency Deduction for Disabled Son
Your tax dollars at work: Halbin v. Commissioner, T.C. Memo. 2009-18 (Jan. 28, 2009):

On June 24, 2003, as he was leaving his parents’ farm, Eric’s vehicle was hit head-on by a U.S. Postal Service mail carrier who was driving down the wrong side of the road. It took approximately 3 hours for emergency personnel to extricate Eric from his vehicle. Eric suffered severe physical injuries including but not limited to a fractured right knee, a severely dislocated left hip, internal bleeding, and a head injury. Eric’s hip was out of socket for 7-1/2 hours, leading to other physical problems. As a result of his injuries, Eric for some time could not walk, drive, or work. ... Eric was finally forced to move to his parents’ home because he could not afford to live by himself.

Eric resided with his parents from December 2003 to sometime in December 2006. During 2004 Eric had no income and received no government payments. Petitioner and Mr. Halbin paid all of his living expenses, including his grocery and medical expenses, and they paid all of the housing costs for their home.

In addition to Eric’s accident in 2003, petitioner and Mr. Halbin had to contend with other problems. In 2003 Mr. Halbin developed an illness that was not diagnosed correctly until 2004, when he had surgery to remove his gall bladder. Until his condition was finally diagnosed, Mr. Halbin thought that he was dying of cancer. At times Mr. Halbin was so sick that he could not get out of bed. Other times he was able to help petitioner around the farm. It fell on petitioner, who was still holding down a full-time job, to care for both Mr. Halbin and Eric during 2004. ...

During 2004 petitioner’s son, Eric, was 26 years old and incapacitated from an automobile accident. He resided during 2004 in his parents’ home. Both petitioner and Mr. Halbin testified credibly that they paid 100 percent of Eric’s expenses during 2004, including his grocery and medical expenses, that Eric could not and did not work during 2004, and that Eric had no income or support from sources other than his parents. The testimony establishes Eric’s total support from all sources and proves that petitioner and her husband provided all of Eric’s support during 2004. We conclude on this record that petitioner is entitled to a dependency exemption deduction for Eric.