How sytennison un-plateaued himself [Archive] - Page 11

Stenn

01-19-2010, 09:12 PM

I hate mice and rats.. you must exterminate them by any mean necessary :)

We used to have rats as pets a while back so I'm partial to a little leniency toward them. To kill one would be like killing a stray cat. However, if my trap doesn't work soon, I'll call the exterminator and may the best man win.

Speaking of wildlife in odd places, a opossum wandered across the front of the leasing office out at the apartment complex this morning. It then climbed a tree and stared through the window down at one of our cuter leasing agents for about an hour. (I guess opossums aren't that dumb after all, eh?) Our lead maintenance man set up a trap for the beast and baited it with, (get this) a doughnut. The opossum never went near the doughnut, which kinda makes me wonder about doughnuts... I mean... If a opossum wouldn't eat one...

BrotherWolf

01-20-2010, 05:24 AM

We used to have rats as pets a while back so I'm partial to a little leniency toward them. To kill one would be like killing a stray cat. However, if my trap doesn't work soon, I'll call the exterminator and may the best man win.

Speaking of wildlife in odd places, a opossum wandered across the front of the leasing office out at the apartment complex this morning. It then climbed a tree and stared through the window down at one of our cuter leasing agents for about an hour. (I guess opossums aren't that dumb after all, eh?) Our lead maintenance man set up a trap for the beast and baited it with, (get this) a doughnut. The opossum never went near the doughnut, which kinda makes me wonder about doughnuts... I mean... If a opossum wouldn't eat one...

LOL .. opossums are like big rats but I hear they taste very good :)

I am not sure doughnuts are the best bait for an opossum LOL

BuckSpin

01-20-2010, 06:05 AM

LOL .. opossums are like big rats but I hear they taste very good :) I am not sure doughnuts are the best bait for an opossum LOL

*shudders that a chef used doughnuts & opposum in the same sentence and might get the idea for a savory bread pudding "country style"*

BrotherWolf

01-20-2010, 06:17 AM

*shudders that a chef used doughnuts & opposum in the same sentence and might get the idea for a savory bread pudding "country style"*

I can imagine an opossum on a doughnuts diet will have a very sweet flesh...

Stenn

01-20-2010, 03:45 PM

It's starting to sound like a Justin Wilson cooking thread in here...
http://i108.photobucket.com/albums/n24/terr-bo/JustinWilson.jpg

Stenn

01-20-2010, 03:47 PM

I had my follow-up appointment with the eye doctor this afternoon. All is well and she yanked the plastic thingy out of my right eye so I can see much better. I just need to be extra careful with my eye and keep feeding it drops to keep my eyelid from messing with the healing process. Whew, I'm glad this is mostly over!

Stenn

01-20-2010, 03:51 PM

I got in a workout this morning. It went something like this...

Warmup:
Stretching
Misc. Crap
Run around the block

WOD: "Football Gone Bad"
1 minute of Thrusters, 95#
1 minute of Box Jumps, 20"
1 minute of Jump Rope
1 minute of Pushups
1 minute of Rowing
1 minute of Badly Needed Rest
3 Rounds

Score was based on total reps. I got a 225 or something like that.

The gym will be closed on Friday so I'll only be getting one workout this week. Bummer... :(

trans4mation

01-20-2010, 04:31 PM

Ah surely you can think of some sort of indoor exercising you can do at home. LOL

trans4mation

01-20-2010, 05:02 PM

I think I'd eat opposum before I'd eat armadillo..........

BrotherWolf

01-20-2010, 05:09 PM

I think I'd eat opposum before I'd eat armadillo..........

how bout both ? :) they are probably similar in texture.... speaking of weird food, hot dogs
are pretty weird if you think about it people have been eating opossum and armadillo for much longer than hot dogs..

Stenn

01-20-2010, 05:45 PM

Ah surely you can think of some sort of indoor exercising you can do at home. LOL
Hmmm... :rolleyes:

That reminds me, when I was in high school, a girl once signed a Valentine's Day card to me, "Love, and other indoor sports, Janean." :D

I think I'd eat opposum before I'd eat armadillo..........
I'm with you there, buddy.

how bout both ? :) they are probably similar in texture.... speaking of weird food, hot dogs
are pretty weird if you think about it people have been eating opossum and armadillo for much longer than hot dogs..
At least hot dogs are made of animals one typically eats, even though the parts of those animals are not typically eaten, unless they're in a hot dog. To quote Homer Simpson, "Hmmm, hog's anus..." :eek:

BrotherWolf

01-20-2010, 07:34 PM

At least hot dogs are made of animals one typically eats, even though the parts of those animals are not typically eaten, unless they're in a hot dog. To quote Homer Simpson, "Hmmm, hog's anus..." :eek:

Up here people eat opossum.. we don't have armadillos or they'd eat them too :)

Stenn

01-20-2010, 07:53 PM

Up here people eat opossum.. we don't have armadillos or they'd eat them too :)

I'm gonna take a wild guess and say that you don't live in the city. :D

Folks in Texas will eat just about anything including opossum, armadillo, rattlesnake, barbacoa, manudo and bacon-wrapped stuffed jalapenos.

...

Doggonit! I done went and made myself hungry! :D However, I'd still rather not eat armadillo because of that little 'ol leprosy problem... :rolleyes:

BrotherWolf

01-20-2010, 08:08 PM

I'm gonna take a wild guess and say that you don't live in the city. :D

Folks in Texas will eat just about anything including opossum, armadillo, rattlesnake, barbacoa, manudo and bacon-wrapped stuffed jalapenos.

...

Doggonit! I done went and made myself hungry! :D However, I'd still rather not eat armadillo because of that little 'ol leprosy problem... :rolleyes:

I live in a small city in the country :)

All of that sound delicious, I had r-snake many times before and iguana a few times
iguana is quite tasty and sweet but boney..

Stenn

01-20-2010, 08:19 PM

I live in a small city in the country :)

All of that sound delicious, I had r-snake many times before and iguana a few times
iguana is quite tasty and sweet but boney..

You're a lot more adventurous than I am. :D

This evening I dined at Katz's, a New York style deli in the heart of Houston. I had the salmon but instead of white wine, I had it with a couple of margaritas. At first I was worried they wouldn't go together, but the tequila and lime of the margarita complimented the salmon very nicely. That's my idea of adventurous dining. :)

BrotherWolf

01-20-2010, 09:26 PM

You're a lot more adventurous than I am. :D

This evening I dined at Katz's, a New York style deli in the heart of Houston. I had the salmon but instead of white wine, I had it with a couple of margaritas. At first I was worried they wouldn't go together, but the tequila and lime of the margarita complimented the salmon very nicely. That's my idea of adventurous dining. :)

For a moment I thought I was going crazy.. there is a katz's in TX ??
holy crap I thought !! and they serve salmon, white wine and margaritas ??

then I realized it's an imitation.. the original Katz's in NYC makes 2lb sandwiches not those sissy 1/2 lb ones they serve in houston :)

http://www.katzdeli.com/

BuckSpin

01-21-2010, 03:34 AM

Folks in Texas will eat just about anything including opossum, armadillo, rattlesnake, barbacoa, manudo and bacon-wrapped stuffed jalapenos.

Man, I'd LOVE to try real barbacoa just once....

storm1507

01-21-2010, 04:12 AM

OK, to answer your curiousity about possum...they do taste great. BBQ possum FTW. :) It tastes very similar to pork. Raccoon is similar to beef. Snake is OK, just not enough meat.
Beaver, muskrat,...check. I can't even remember all the things I have tried. I don't know about an armadillo, but they are now spreading into west KY. When they get here, I'll let you know. :) The only "wild game" that I have tried that were not good were some assorted birds and ducks that their diet apparently did not consist of fruit and veggies. LOL

Stenn

01-21-2010, 05:23 AM

For a moment I thought I was going crazy.. there is a katz's in TX ??
holy crap I thought !! and they serve salmon, white wine and margaritas ??

then I realized it's an imitation.. the original Katz's in NYC makes 2lb sandwiches not those sissy 1/2 lb ones they serve in houston :)

http://www.katzdeli.com/
You need to keep reading the menu. In the section called, "Deli Sandwiches: One & Two" you'll find some monster sandwiches. I've ordered them on occasion, but found that I prefer a sandwich that I can fit my head around. These things are so big that the bread is really only just a garnish.

Man, I'd LOVE to try real barbacoa just once....
There are places here where you can get it at the drive-through. Sometimes they'll ask you, "You want cheek, tung, eyes, or what?" I've always stuck with cheek.

OK, to answer your curiousity about possum...they do taste great. BBQ possum FTW. :) It tastes very similar to pork. Raccoon is similar to beef. Snake is OK, just not enough meat.
Beaver, muskrat,...check. I can't even remember all the things I have tried. I don't know about an armadillo, but they are now spreading into west KY. When they get here, I'll let you know. :) The only "wild game" that I have tried that were not good were some assorted birds and ducks that their diet apparently did not consist of fruit and veggies. LOL
Sounds like the world is your smorgasbord. :D

BrotherWolf

01-21-2010, 05:27 AM

You need to keep reading the menu. In the section called, "Deli Sandwiches: One & Two" you'll find some monster sandwiches. I've ordered them on occasion, but found that I prefer a sandwich that I can fit my head around. These things are so big that the bread is really only just a garnish.
D

That's how it is in the one in NYC it's 2lb of meat .... ;)

BrotherWolf

01-21-2010, 05:31 AM

Stenn

01-21-2010, 08:48 AM

This discussion of eating random critters reminded me of this place:
http://farm1.static.flickr.com/151/358317592_868aa124e5.jpg

trans4mation

01-21-2010, 07:13 PM

They don't have chupacabra in NY though. Wonder how those taste? LOL

Stenn

01-21-2010, 07:43 PM

They don't have chupacabra in NY though. Wonder how those taste? LOL

They probably taste like snark.

Stenn

01-21-2010, 07:56 PM

BrotherWolf

01-21-2010, 08:17 PM

Rat Update: I caught the bastard! My daughter, Jerilyn, was thrilled ("Awww.... Can we keep it?") This morning, I placed the trapped varmint in the trunk of my car. After I dropped Jerilyn off at school, I headed for a park on the edge of town and set the little bugger free.

I can still hear occasional scratching in the attic so I've re-baited my trap and put it back up there. This time, I sweetened the peanut butter with a little molasses to make it more irresistible. Heck, I almost took a bite myself. :)

Rat uh? lucky bastard if I had caught it would be a different story :)

did I mention I hate mice and rats? when we find one my cat takes care of them, sometimes she finds them outside and brings them in to show us , play around until they are dead, then we have to dispose of them.. she's a smart cat

before I had cat it was my wife, she's good with the broom LOL

Stenn

01-21-2010, 08:49 PM

Rat uh? lucky bastard if I had caught it would be a different story :)

did I mention I hate mice and rats? when we find one my cat takes care of them, sometimes she finds them outside and brings them in to show us , play around until they are dead, then we have to dispose of them.. she's a smart cat

before I had cat it was my wife, she's good with the broom LOL

My wife and I have nothing against rats and mice as long as they aren't in our house. Before we got married, we got our first cat because the house we were renting had mice. The mice stayed away after that even though I don't think the cat ever caught one. That was a few cats ago and our current cat leaves an occasional, half-chewed prize laying around in the back yard every now and then. If I can't trap this last rat (I'm hoping there's only one more) I may try putting this cat in the attic for a couple of days. :D

BrotherWolf

01-22-2010, 05:53 AM

My wife and I have nothing against rats and mice as long as they aren't in our house. Before we got married, we got our first cat because the house we were renting had mice. The mice stayed away after that even though I don't think the cat ever caught one. That was a few cats ago and our current cat leaves an occasional, half-chewed prize laying around in the back yard every now and then. If I can't trap this last rat (I'm hoping there's only one more) I may try putting this cat in the attic for a couple of days. :D

I'd fear leaving a cat with a rat especially if they have a litter...mice ok but for Rats you need a pit bull LOL

Stenn

01-22-2010, 09:12 AM

I'd fear leaving a cat with a rat especially if they have a litter...mice ok but for Rats you need a pit bull LOL

I have a Boston terrier pup, but I'm afraid she would do more damage than good in the attic.

Stenn

01-22-2010, 09:25 AM

John, the owner of the gym I go to, was out today attending his grandfather's funeral so I didn't get in my usual workout. Instead, I headed out to Memorial Park and ran around the loop trail.

I'm not a runner. I've never been a runner. Recent attempts to run a mile have been successful, but left me at death's door. However, I managed to get all the way around the trail without stopping, without losing my breath, and while only barely breaking a sweat.

I had no idea how long the trail was at the time and you could have knocked me over with a feather when I looked it up on the internet and found that the Memorial Park loop trail is three miles long. This is, I believe, the most I've ever run in my life and I did it with relative ease. I'm shocked, I'm stunned, and I have John and CrossFit to blame for it. :D

http://www.houstontx.gov/parks/images/memorialpark/exercisetrailmap.jpg

BrotherWolf

01-22-2010, 01:38 PM

I have a Boston terrier pup, but I'm afraid she would do more damage than good in the attic.

Yeah I suppose a single rat can only do so much damage.. Until they reproduce :)

storm1507

01-22-2010, 02:30 PM

Nice run. However, I blame your improved cardio on the squats and deadlifts. :D

Stenn

01-22-2010, 03:00 PM

Nice run. However, I blame your improved cardio on the squats and deadlifts. :D

LOL Oh, I doubt it. :) If squats and deads ever did anything for my running ability, I wouldn't have been in as bad of shape as I was when I first started CrossFit. At that time, coming off a long run of powerlifting-style training, I could barely run around the block.

The real culprits are all the running that John has forced me to do during warmups and workouts plus the workouts themselves which are very cardio-like. You can only do 30-minute, high-intensity, near-puking style workouts for so long before running starts to seem easy by comparison. :D

Stenn

01-22-2010, 03:04 PM

Yeah I suppose a single rat can only do so much damage.. Until they reproduce :)

Although I didn't look that closely, I'm pretty sure that the rat I caught was female. If I'm lucky, a combination of warmer weather and horniness will encourage the remaining bachelor to head for the great outdoors.

BrotherWolf

01-22-2010, 04:07 PM

Although I didn't look that closely, I'm pretty sure that the rat I caught was female. If I'm lucky, a combination of warmer weather and horniness will encourage the remaining bachelor to head for the great outdoors.

How do you tell a female from a male??

And nice going on the run, crossfit is brutal but it does work and build endurance
as much as I dislike the WODs
I do think crossfit has the best model in terms of overall fitness and the results are there

Stenn

01-22-2010, 07:10 PM

How do you tell a female from a male??
One of the neat things about the internet is that you can find pictures of just about anything...
http://farm4.static.flickr.com/3269/2721600651_728bce962a.jpg
Male rats are drag racers. :D

And nice going on the run, crossfit is brutal but it does work and build endurance
as much as I dislike the WODs
I do think crossfit has the best model in terms of overall fitness and the results are there
Yeah, you're right. I think they're even better than boot camp style training at whipping bodies into shape.

I initially thought that I'd hate the WODs, but I've come to like them. (Well, most of them anyway.) Problems i still have with CrossFit are:

1. I have no control over the programming.
2. John thinks everyone should do 5 workouts a week and if you only do 3 you miss out on stuff.
3. I have to be at the gym on time.
4. I'm not a big a fan of overhead barbell exercises when fatigued.

BrotherWolf

01-22-2010, 08:51 PM

One of the neat things about the internet is that you can find pictures of just about anything...
http://farm4.static.flickr.com/3269/2721600651_728bce962a.jpg
Male rats are drag racers. :D

Duh ..of course :)

I just didn't think it was so visible lol

Yeah, you're right. I think they're even better than boot camp style training at whipping bodies into shape.

I initially thought that I'd hate the WODs, but I've come to like them. (Well, most of them anyway.) Problems i still have with CrossFit are:

1. I have no control over the programming.
2. John thinks everyone should do 5 workouts a week and if you only do 3 you miss out on stuff.
3. I have to be at the gym on time.
4. I'm not a big a fan of overhead barbell exercises when fatigued.

Especially #1 and #4 and #3 .. oh and #2 LOL

Stenn

01-22-2010, 09:18 PM

Especially #1 and #4 and #3 .. oh and #2 LOL

For me, the worst one is #1. I got a lot of motivation out of setting up my own program, executing it, and getting good results. In CrossFit, you have to have faith that all the random-seeming crap that you do every workout will eventually lead to a desirable result.

A few workouts ago, John asked everybody to come up with goals which he then wrote for everyone to see on the big whiteboard in the gym. I was reluctant to commit to a goal because I didn't feel like I had enough control over the process to achieve any particular goal. I chose very modest goals of getting 155# on the snatch and clean & jerk. I know I can get that much weight over my head, but my achievement of those goals depends largely on John getting around to teaching me the lifts, which sucks.

BrotherWolf

01-22-2010, 09:30 PM

For me, the worst one is #1. I got a lot of motivation out of setting up my own program, executing it, and getting good results. In CrossFit, you have to have faith that all the random-seeming crap that you do every workout will eventually lead to a desirable result.

A few workouts ago, John asked everybody to come up with goals which he then wrote for everyone to see on the big whiteboard in the gym. I was reluctant to commit to a goal because I didn't feel like I had enough control over the process to achieve any particular goal. I chose very modest goals of getting 155# on the snatch and clean & jerk. I know I can get that much weight over my head, but my achievement of those goals depends largely on John getting around to teaching me the lifts, which sucks.

I totally understand .. very frustrating

Stenn

01-25-2010, 12:22 PM

After missing two workouts last week, I wasn't exactly looking forward to this morning's workout because I expected I'd be recovering lost ground. On the contrary, I did fairly well. Here's how it went:

Warmup:
Stretching
Misc. Crap
Run one lap

Strength:
Push Press: 45x5 65x5 95x5 115x3 135x5,5,5,5,5

I probably should have gone a little heavier on the push presses, but my shoulders felt like crap during the warmup so I wimped out a little.

WOD:
15 OH Squats, 85#
Run 1 Lap
5 Rounds for Time: 17:18

Again, I probably could have gone a little heavier. The last time I did this workout, I did 95# overhead squats and finished about four minutes later. John and I were trying to figure out if that was progress or not. 5x15x(95-85)=750. 750/85=8.8. How much longer would it have taken me to do nine more reps? About twenty seconds. So yeah, today's performance was much better than last time.

Fiddling Around:
I practiced my snatches even though the OH squats left me very pre-exhausted. I did a few good reps at 95# and then slapped on a couple of extra 10's. 115# didn't go up so well. I was having a hard time getting under the bar and suspected I wasn't pulling hard enough. The problem actually turned out to be that I wasn't throwing the bar back far enough but by the time I figured this out, I didn't have enough energy to do anything about it.

I'm fascinated by muscle-ups even though I can't do them. I pulled out the resistance bands to see if I could get just one rep with a little assistance. The blue band wasn't helping enough so I went for the green. The green was better, but still no dice. John gave me a tip on the transition from the pullup to the dip which helped a little more. I think that if I start with the green band next time I might be able to get over the bar.

Hibiscus09

01-25-2010, 08:01 PM

This discussion of eating random critters reminded me of this place:
http://farm1.static.flickr.com/151/358317592_868aa124e5.jpg

LOL! Yum!

Rat Update: I caught the bastard! My daughter, Jerilyn, was thrilled ("Awww.... Can we keep it?") This morning, I placed the trapped varmint in the trunk of my car. After I dropped Jerilyn off at school, I headed for a park on the edge of town and set the little bugger free.

I can still hear occasional scratching in the attic so I've re-baited my trap and put it back up there. This time, I sweetened the peanut butter with a little molasses to make it more irresistible. Heck, I almost took a bite myself.

This is fun stuff. :) I remember when we lived in an old boarding house downtown growing up. My dad had some rat catching adventures. :eek: :p

John, the owner of the gym I go to, was out today attending his grandfather's funeral so I didn't get in my usual workout. Instead, I headed out to Memorial Park and ran around the loop trail.

I'm not a runner. I've never been a runner. Recent attempts to run a mile have been successful, but left me at death's door. However, I managed to get all the way around the trail without stopping, without losing my breath, and while only barely breaking a sweat.

I had no idea how long the trail was at the time and you could have knocked me over with a feather when I looked it up on the internet and found that the Memorial Park loop trail is three miles long. This is, I believe, the most I've ever run in my life and I did it with relative ease. I'm shocked, I'm stunned, and I have John and CrossFit to blame for it. :D

http://www.houstontx.gov/parks/images/memorialpark/exercisetrailmap.jpg

Awesome!

One of the neat things about the internet is that you can find pictures of just about anything...
http://farm4.static.flickr.com/3269/2721600651_728bce962a.jpg
Male rats are drag racers. :D

LOLOL -- you're too funny!

Hope you're doing great!!

Stenn

01-25-2010, 08:28 PM

Howdy Hibi! It's good to see you again. Our paths haven't crossed in quite a while.

This is fun stuff. :) I remember when we lived in an old boarding house downtown growing up. My dad had some rat catching adventures. :eek: :p
I've never had to deal with a full-blown rat problem myself, thank God. I've only ever had them by onsies and twosies. Roaches and fleas on the other hand... :(

BTW, my trap in the attic remains un-sprung. I guess the other critter decided it preferred the great outdoors. The weather here has been gorgeous lately. Fit for a rat.

LOLOL -- you're too funny!

Hope you're doing great!!
I'm doing well enough. I hope that you're doing good as well.

Stenn

01-25-2010, 08:35 PM

John caught me in the act of doing this morning's high-rep OH squats. If it looks like I'm struggling with a weight that's way too light, it's because he caught me during my last couple of rounds. I'm the hairy guy in the red shirt in front of the flags.

http://p3crossfit.com/2010/01/oh-and-oh/

trans4mation

01-26-2010, 06:43 PM

Nice pics!

Stenn

01-26-2010, 07:19 PM

Nice pics!

Thanks! John take a good picture. Sometimes, I make a good subject. :)

Stenn

01-27-2010, 09:54 AM

At P3 CrossFit, John often starts the workouts with a test of speed, strength, or endurance. These serve as benchmarks to measure progress and lead into the Workout Of the Day which follows. Today was like final exam day at school because all we did was take one test after another with a few minutes of rest between them.

I've posted my times as best as I can remember them. I'll come back later and insert official times as soon as John posts them.

Fran:
Thrusters, 95#
Pullups
Rounds of 21, 15, and 9 reps for Time: 11:xx

Run 2 Laps for Time: 4:2x

500m Row for Time: 1:57

50/50:
50 Pushups
50 Situps
For Time: 5:00 (estimate due to stopwatch failure)

I've done all this stuff before, but never all on the same friggin' day. All of my times were fairly close to my prior times. The only new records I set were on the run, where I managed to shave off a few seconds (by cleverly not stopping), and the 50/50 where I did WAY better on the pushups than I have in the past. The situps were agony as usual. (I should mention that all the situps I do in CrossFit are with an AbMat only and with nothing holding my feet.)

Speaking of agony, nausea set in about half-way through my first round of thrusters which took a lot of the enjoyment out of the rest of my workout. I continued to feel lousy in the shower and in my car driving out of the parking lot. Not fun! I did a little research on exercise induced nausea and found that this was a topic of interest to Lon Kilgore (co-author of Starting Strength) who, like myself, went straight from powerlifting to CrossFit and hit a wall. In essence, large muscles are able to quickly drive a body into oxygen depletion. The body responds by directing blood flow away from the GI tract and into the working muscles. A GI tract with no fuel tends to reject its contents (to prevent spoiling, I presume). The fact that I spent years building muscle while avoiding all cardiovascular conditioning only makes this situation worse.

How do I fix this problem? Basically, I STFU and keep doing the workouts till my cardiovascular fitness catches up with the aerobic energy demands of my muscle mass. Anyone know where I can get some STFU pills?

trans4mation

01-27-2010, 05:32 PM

One thing about cardio......it's good for your health! I like how my BP is responding.

Stenn

01-27-2010, 05:41 PM

One thing about cardio......it's good for your health! I like how my BP is responding.

I've never been a big fan of cardio, especially the LSD variety (Long Slow Distance). CrossFit cardio is more to my liking, even though it kicks my butt. I haven't tested my BP in a while, but I'm hoping that mine is also responding.

Stenn

01-29-2010, 11:51 AM

Today's workout was different in that the WOD was not for time. It didn't make things any less brutal, though.

Warmup:
Stretching
Misc. Crap

After the warmup, we did laps back and forth across the gym doing various things like lunges, broad jumps, bear crawls, etc. Once we were good and tired, we started the shuttle runs.

Shuttle Run:
Run 1 Minute
Rest 1 Minute
3 Rounds for Reps: 16, 16, 17

Remember shuttle runs from jr. high school P.E. class? Well, they haven't gotten any easier. We ran from one side of the gym to the other touching the ground at the end of each sprint before turning around and zipping back in the other direction. Each touch was a rep.

Skill Development:
We got to work on our snatches today. John ran us through various drills and then had us do hang snatches. I went for 115# and got a couple of good reps and dropped the rest either in front of or behind myself. My main problem seems to be getting into the squat position with the bar over my head. Once I can get that, the squat up is no big deal. John helped me out with observations, advice, and some skill-developing drills that I can try later. One of the skill development drills is called the snatch balance. With the bar behind the neck, you drop down into the squat while snatching the bar overhead, squat up, and then lower the bar back behind the neck. Repeat as necessary. The idea is to get used to getting the bar "back there", balanced and under control.

WOD:
50 Pushups
10 Burpees
50 Situps
10 Burpees
50 Russian Twists, 35#

This workout was not for time. As a result, I pushed myself hard during each exercise and then took luxurious amounts of time to rest between them. It was a nice change from the all-aerobic rep-a-thons that are the cornerstone of CrossFit training.

After my shower and on the way out the door, I happened to walk by Dora (a 125# Atlas stone). I hadn't hefted Dora in months and was pleased to find that I could shoulder her twice, once on each shoulder, with no trouble at all. Woo-hoo!

Stenn

01-29-2010, 06:37 PM

John posted yet another picture of me laying around the gym. I'm tellin' ya, that guy has it in for me...

http://p3crossfit.com/2010/01/they-got-on-top-of-the-bar/

This picture was taken after the shuttle runs. I was so tired during the last run that I almost went careening into one of the poles that hold the roof up.

trans4mation

01-29-2010, 06:47 PM

Busted!

Stenn

01-29-2010, 06:52 PM

Busted!

In CrossFit, it's what we call, "Making a Sweat Angel." :D

Stenn

01-30-2010, 09:08 AM

John had one of his semi-regular Saturday workouts today. This is the one where friends, family, and children are invited to attend. Jerilyn and I went and Jer got involved in a high-speed game of chase with another little girl as soon as we showed up while the adults mumbled various energy related comments like save it for later or I wish I had that much.

Warmup:
Stretching
Misc. Crap
Run 1 Lap

WOD:
50 Lunges
30 Pushups
10 Burpees
50 Lunges
15 Pushups
5 Burpees
30 Lunges
15 Pushups
5 Burpees

I forget how long this all took. If the WOD seems a bit odd, it's because we started out doing the prescribed workout, as Jerilyn requested, but she later wanted to switch to the newbie workout when she realized what she had gotten herself into. Jerilyn did a great job considering it was near freezing inside the gym and she was either wearing Crocs or going barefoot the whole time. In fact, she was doing so well at times that I wondered if I shouldn't be wearing Crocs myself. :rolleyes:

After the workout, we were advised to stretch. I let Jerilyn take charge as she lead me through some brutal stretching, including bridges, that they do in her gymnastics class. For those of you who don't have a kid in gymnastics, a bridge looks like this:
http://static.squidoo.com/resize/squidoo_images/-1/draft_lens2440282module14032942photo_1233704184gym 1.JPG
and they're a lot harder than they look.

Stenn

02-01-2010, 01:16 PM

I was a grouchy old fecker this morning. I had eaten like crap all weekend, didn't get enough sleep, and I was getting very tired of it being cold all the time. I wasn't looking forward to a workout, but I drug my ass into the gym and managed to put in a decent performance anyway.

Oh, and to add to my grumpiness, I broke one of my cheap, Chinese, Rogue Do-Win lifting shoes. The thin leather strip that holds the metal ring through which the velcro doubles back ripped clean through rendering the shoe useless to me. So instead of lifting in my cheap, Chinese lifting shoes, I lifted in my cheap, Chinese running shoes with the slipping last that goes, "Rrrt, rrrt, rrrt, rrrt" when I step on it. I almost purchased a pair of Vibram Five-Finger shoes this weekend till I looked inside and saw, "Made in China" stamped there. I put the shoe down and walked straight out the door. China can kiss my ass.

Warmup:
Stretching
Misc. Crap
Run 1 Lap

Strength:
BB Back Squat: 45x5 135x5 225x3 275x2 295x5,4,3,2,3

I'm not sure if I was practicing my squats or my squat dumps today. We were supposed to be doing 5x5, but I ended up failing on two sets and calling it quits on two others.

WOD:
Box Jumps, 30 in.
SDHP, 95#
KB Swings, 75#
21, 15, 9 for Time: 17:11

I really shouldn't have done this one as prescribed, but as I was putting away my squat plates, John kept asking me innocent sounding questions like, "Hey Steve, the prescribed box jump is 30 inches. Are you OK with that?"
"Uh, sure. That sounds fine. I like box jumps."
John set two 45# bumper plates on top of the tallest box for me. "How about 95 on sumo deadlift high-pulls?"
"Yeah, why not." That's what I usually do anyway.
"Prescribed weight for men on the kettlebell swings is 75 pounds."
"Is that this one?"
"No, 75 pounds is the big one."
"Oh... OK."

Holy canoli, what a workout! I may not have been fast, but I made up for it by being loud and sweaty. :D The box jumps were not bad and the SDHPs just wore me out as usual. It was the friggin' KB swings that really cooked my goose. There were times when it seemed like the KB was swinging me instead of the other way around.

Warmdown:
100 reps of anything. I did a free-form combination of 400# tire flips, 2 and 1 handed sledge hammer swings (at the tire, of course), and situps. Whew! Can I go home now?

BrotherWolf

02-01-2010, 01:38 PM

Stenn

02-01-2010, 04:58 PM

Not bad for a bad day LOL...

I made the best of it. :)

trans4mation

02-01-2010, 06:40 PM

Guess I won't be buying any Do-wins. LOL

Those little farts probably never figured someone would be repping 300 in them. LOL

Stenn

02-01-2010, 08:36 PM

Guess I won't be buying any Do-wins. LOL

Those little farts probably never figured someone would be repping 300 in them. LOL

LOL I'm just glad that they didn't fall apart WHILE I was repping 300. :eek:

It's really too bad. I was very excited about my Do-Wins till the damn things came apart in my hands. I'm going to call Rogue tomorrow and see if I can get them to send me a replacement pair. Gratis, of course.

Hey! I just noticed that John got another picture of me. I'm the hairy guy on the left in the red shirt doing box jumps. 30" box jumps don't seem like much till you do a few dozen of them. :)
http://p3crossfit.com/2010/02/when-the-going-gets-tough-the-tough-get-peanut-butter-cookies/

BrotherWolf

02-01-2010, 09:36 PM

LOL I'm just glad that they didn't fall apart WHILE I was repping 300. :eek:

It's really too bad. I was very excited about my Do-Wins till the damn things came apart in my hands. I'm going to call Rogue tomorrow and see if I can get them to send me a replacement pair. Gratis, of course.

I wonder if it's because you removed the laces .. I don't have do wins but I read a lot of
reviews before I bought mine and they are very popular and have a great reputation..

Hey! I just noticed that John got another picture of me. I'm the hairy guy on the left in the red shirt doing box jumps. 30" box jumps don't seem like much till you do a few dozen of them. :)
http://p3crossfit.com/2010/02/when-the-going-gets-tough-the-tough-get-peanut-butter-cookies/

Box jumps are fun yup..

tell John to start taking pictures at a lower resolution, it takes forever to load them.. for screen vewing all you need is 1.3 megapixel or less
he's probably taking shots at 10MP :)

Stenn

02-01-2010, 10:00 PM

I wonder if it's because you removed the laces .. I don't have do wins but I read a lot of
reviews before I bought mine and they are very popular and have a great reputation..
It's possible that removing the laces caused the shoes to fail earlier. However, I think the shoes would have still failed soon even if I was using the laces. Now that I understand the stress put on the Velcro straps and the method they use to secure the Velcro to the shoe, it's obvious to me that failure was inevitable, especially considering the crappy quality of leather they used.

On further inspection of the shoes, it appears that the one bit of leather that failed is of much lower quality and thickness than the leather that didn't fail. This was a material and manufacturing defect, plain and simple.

tell John to start taking pictures at a lower resolution, it takes forever to load them.. for screen vewing all you need is 1.3 megapixel or less
he's probably taking shots at 10MP :)

Yeah, I also think that John is going overboard with the resolution and that's the reason why I supply links rather than posting the pictures here. However, some of his pictures make very nice wallpaper. My current wallpaper is John's picture of me with 315 in my hands, wearing my burnt-orange University of Texas shorts and black Chuckies, in front of the American flag, and with blood streaks up both shins. It's one heck of a photo and I'm glad for every pixel. :)

BrotherWolf

02-02-2010, 07:14 AM

It's possible that removing the laces caused the shoes to fail earlier. However, I think the shoes would have still failed soon even if I was using the laces. Now that I understand the stress put on the Velcro straps and the method they use to secure the Velcro to the shoe, it's obvious to me that failure was inevitable, especially considering the crappy quality of leather they used.

On further inspection of the shoes, it appears that the one bit of leather that failed is of much lower quality and thickness than the leather that didn't fail. This was a material and manufacturing defect, plain and simple.

Yeah that is quite possible , mine are chinese as well and there are inconsistencies between the 2 shoes.. I am petty sure Rogue will give you an exchange

Yeah, I also think that John is going overboard with the resolution and that's the reason why I supply links rather than posting the pictures here. However, some of his pictures make very nice wallpaper. My current wallpaper is John's picture of me with 315 in my hands, wearing my burnt-orange University of Texas shorts and black Chuckies, in front of the American flag, and with blood streaks up both shins. It's one heck of a photo and I'm glad for every pixel. :)

LOL..... he does take nice pictures

Stenn

02-02-2010, 03:16 PM

Yeah that is quite possible , mine are chinese as well and there are inconsistencies between the 2 shoes.. I am petty sure Rogue will give you an exchange

I called Rogue today and they asked me to send them pictures of the failed shoe. I did and got a quick reply. They don't have my size in the same model anymore, but they've got some new shoes coming in soon and I'll get a pair of those. Good enough! :)

BrotherWolf

02-02-2010, 07:15 PM

I called Rogue today and they asked me to send them pictures of the failed shoe. I did and got a quick reply. They don't have my size in the same model anymore, but they've got some new shoes coming in soon and I'll get a pair of those. Good enough! :)

I thought so , they are a good company plus you probably get to keep the other pair which you can always use with laces...

Stenn

02-02-2010, 07:19 PM

I thought so , they are a good company plus you probably get to keep the other pair which you can always use with laces...

Yeah, or I might take them to the local cobbler to get them fixed.

BrotherWolf

02-02-2010, 07:27 PM

Yeah, or I might take them to the local cobbler to get them fixed.

That would work :)

Bronzebird

02-02-2010, 08:34 PM

Stenn

02-02-2010, 08:47 PM

Glad to see you still going strong. Nice polymetric photo too!

Thanks! Yeah, I'm still plugging away. I'm not doing quite the same stuff as I was the last time you peeked in here, but it's all good. What have you been up to?

Stenn

02-03-2010, 10:00 AM

I arose this morning with super-sore adductors. Adductors? Yes, adductors! My hammies were sore too and I'm pretty sure I have Monday's heavy squats to failure and box jumps to blame.

Warmup:
Stretches (Ouch!)
Misc. Crap
10 Lunges, 5 Burpees
8 Lunges, 4 Burpees
6 Lunges, 3 Burpees
4 Lunges, 2 Burpees
2 Lunges, 1 Burpee

During this little progression, my right adductor started to seize up. Not good!

Strength:
Barbell Press: 45x5 65x5 85x3 105x2 125x5,3,2,3,2

We were supposed to be doing 5,5,3,3,3 but I went a little too heavy and had to struggle for what I got.

Workout: "Tabata Something Else"
Pullups for 20 Seconds
Rest for 10 Seconds
8 Rounds for Reps: 4x

Pushups for 20 Seconds
Rest for 10 Seconds
8 Rounds for Reps: ??

Situps for 20 Seconds
Rest for 10 Seconds
8 Rounds for Reps: 55

Squats for 20 Seconds
Rest for 10 Seconds
8 Rounds for Reps: 115

I had a hard time keeping count of my reps and, of course, I've forgotten most of them by the time I typed this. The numbers above are pretty good guesses.

BrotherWolf

02-03-2010, 10:20 AM

I had a hard time keeping count of my reps and, of course, I've forgotten most of them by the time I typed this. The numbers above are pretty good guesses.

LOL good enough for me :)

Bronzebird

02-05-2010, 11:33 PM

Thanks! Yeah, I'm still plugging away. I'm not doing quite the same stuff as I was the last time you peeked in here, but it's all good. What have you been up to?

I'll give you the reverse run down of life progress; Employer is paying for education for Certified Drug and Alcohol Counseling for youth. New Weider pro265 bench at home this week , cancelled 24hr fitness because of lack of attendance in December. Got a new pup that is 8 months now and really helped out with my motivation and cardio.

Overall I think I'm out of the rut since my dad passed. I'll be checking-in more often and hope to be a regular again (lol).

storm1507

02-07-2010, 08:29 AM

Hey Steve. So white guys CAN jump. That is pretty impressive.

I've started a testx6 log and I have a link in my journal. Come on by.

Edit...Texas??? What the heck has happened to their BB team? I thought earlier TX & Kansas (not in that order :)) were the best 2 teams in the nation.

EMISGOD

02-07-2010, 12:13 PM

Yeah, I also think that John is going overboard with the resolution and that's the reason why I supply links rather than posting the pictures here. However, some of his pictures make very nice wallpaper. My current wallpaper is John's picture of me with 315 in my hands, wearing my burnt-orange University of Texas shorts and black Chuckies, in front of the American flag, and with blood streaks up both shins. It's one heck of a photo and I'm glad for every pixel. :)

As to John, face it. You're the man's camera candy. ;) :D

Perhaps the wall paper or later use by Crossfit for promotional stuff is the rationale for the resolutions. I bet you already have some kickass before/after pics...

Stenn

02-07-2010, 03:09 PM

I'll give you the reverse run down of life progress; Employer is paying for education for Certified Drug and Alcohol Counseling for youth. New Weider pro265 bench at home this week , cancelled 24hr fitness because of lack of attendance in December. Got a new pup that is 8 months now and really helped out with my motivation and cardio.

Overall I think I'm out of the rut since my dad passed. I'll be checking-in more often and hope to be a regular again (lol).
It's good to have you back, BB. I look forward to regular workout reports in your journal.

Hey Steve. So white guys CAN jump. That is pretty impressive.

I've started a testx6 log and I have a link in my journal. Come on by.

Edit...Texas??? What the heck has happened to their BB team? I thought earlier TX & Kansas (not in that order :)) were the best 2 teams in the nation.
I jump plenty high if you scare me good enough. :D

I tried to follow the link to your testx6 log, but it only went back to your regular journal.

I don't really follow sports. I'll most likely even give the Super Bowl a miss. Instead, I find that Super Bowl Sunday is a great day for dining out because you don't ever have to wait for a table. :D

As to John, face it. You're the man's camera candy. ;) :D

Perhaps the wall paper or later use by Crossfit for promotional stuff is the rationale for the resolutions. I bet you already have some kickass before/after pics...
As far as I know, John only posts the pictures on the web page and that's the extent of his marketing. I don't recall signing a release for the pictures to be used elsewhere.

I like to pretend that John finds me to be an interesting photography subject, but my personal coverage is probably typical considering there are only 30 or so people that hit his gym on any day and he posts a dozen or so photos a day. I keep forgetting to ask him why he uses such high resolution. It's probably because he just doesn't feel like messing with 'em before posting them.

storm1507

02-07-2010, 05:00 PM

Did you try the link "in" my journal...not the link in my sig? I tried and it did bring me to the right log, however, it did show a copy of a post I put in my journal first. I'll know a little more about how the supp works in a week or two.

Stenn

02-07-2010, 06:23 PM

storm1507

02-09-2010, 07:03 AM

Good morning Steve. Things are going good.

Stenn

02-09-2010, 11:28 AM

That "Wooshing!" sound you may have noticed was a Monday going by without a workout in it. I was in College Station all last weekend attending AggieCon, a gaming convention. The convention was a bust, but I got to hang out with old-time friends and play Civilization, a game by Avalon Hill that I hadn't played in decades.
http://ecx.images-amazon.com/images/I/31W75QSKW6L._SL500_AA230_.jpg
Of the people playing, we had a computer engineer & real estate investor, a chess master, a tree trimmer with a masters degree in English literature, a guy working on his masters in social work, and a nuclear physicist who teaches at A&M. We were a fairly bright group, and we took the game VERY seriously.

We started on Saturday at 4pm and finished the game at 7am the following morning after which I took a 4-hour nap and drove back to Houston. Even after sleeping 8 hours Sunday night, I was still feeling mighty droopy. I got my kid to school Monday morning but was at risk of falling asleep at traffic lights on my way to the gym. I went home instead and got another 3 hours of sleep. Now I know why I haven't played Civilization in decades. :D

In other news: my right shoulder is starting to exhibit symptoms identical to those exhibited by my left shoulder back when it was diagnosed as having bursitis. Rather than bugging my chiro about it, I'm hitting the Aleive.

Stenn

02-10-2010, 09:49 AM

I seem to be on a low motivation ebb right now. I drug my sorry ass into the gym with no intention of doing any thing great and was then faced with an impossible WOD. I hate when that happens...

Warmup:
Stretching
30 Squats
30 Pushups
50 Jumping Jacks
30 Lunges
10 Burpees

Can I go home now?

Skill Stuff:
Snatch warmup exercises
Hang Snatch: 45x5,5 65x2 85x5,5,4,1,1,1

My snatch form is getting better, probably because I didn't go nuts with the weight. John noticed that I wasn't using my hips on the initial pull. Once I fixed that and jumped a little faster, things started going much better.

WOD:
100 K2E (Knees to Elbows)
100 KB Swings, 35#

I was also supposed to 300 jump ropes and I'll tell you why I didn't do 'em. For this workout, every time you had to stop; because you fell off the bar, dropped the KB, or whatever; you had to do 3 burpees before continuing. So, in addition to the above, I also did about a gazillion burpees. By the time I got through the KB swings, my hour was up so I got the heck outta Dodge.

Stenn

02-12-2010, 09:48 AM

I was feeling much better today with better health and better motivation. It helped.

Warmup:
Foam Rolling
Shoulder Dislocates
Stretching
Misc. Crap

Skill Stuff:
Snatch Drills w/ PVC Pipe Only

Strength Stuff:
BB Back Squat: 45x8,8 135x5 225x3 295x2,5,4,3,3

Squatting this morning was a friggin' nightmare. For starters, I had to do it in my running shoes. Also, it's time to admit that I'm not getting any stronger. I'm either maintaining or regressing which made 295 a major challenge. I missed the bounce out of the hole and dumped the bar on my first set which is not a great way to start a squat session. The second set was better except that I missed the rack at the end and had to jump out of the way of a major train wreck. Fortunately, no people or equipment were damaged. I was more conservative on my remaining sets and racked the bar before I was totally blitzed.

WOD:
5 Pullups
10 Pushups
15 Squats
AMRP in 20 Minutes: I got 12 rounds.

I felt good during this workout. As time progressed, I got slower on my pullups and pushups so I made up for it by getting faster on my squats. I had to stop and rest frequently, as usual, but I was good about getting myself back to work as soon as possible. John was good enough to inform me that I got one more round than the last time I did this workout back in late November. Cool! :cool: I ended with a nice tricep pump.

trans4mation

02-13-2010, 02:15 PM

How much snow did you get?

Stenn

02-13-2010, 04:06 PM

How much snow did you get?

Not a flake, thank goodness. I hear Dallas got some, though. In Houston, the temperature got down into the 30's and it rained constantly. It's a wonder I was able to drag myself out of bed in the mornings.

storm1507

02-14-2010, 06:15 AM

Nice squatting even though it is going down for you. Still losing wt? All that other stuff will be using some of your energy, so don't worry too much about the drop.

Stenn

02-14-2010, 07:52 AM

Nice squatting even though it is going down for you. Still losing wt? All that other stuff will be using some of your energy, so don't worry too much about the drop.

I'm trying not to get too upset about losing the strength. After all, it's just lower body strength that I'm losing. Everything else is on the raise so I guess I'm doing OK on average.

The last time I stepped on the scale I was at 189, which is the lowest I've been in a long, long time. Before CrossFit, I was about to buy another round of jeans with a bigger waistband. I never did buy new jeans and my old jeans fit comfortably now. The weight loss hasn't been anything like dramatic. Instead, it has been slow and steady, which is a good thing.

My new and improved cardiovascular fitness has come with a few pleasant side effects. One of those is that my libido is up. Waaaaaaayy up. ;) So, I guess losing a few pounds on my squats is not such a bad thing.

Stenn

02-15-2010, 09:29 AM

What could be better than squats on Friday? How about squats on Monday!

Warmup:
Shoulder Dislocates
Foam Rolling
Stretching
Misc. Crap

Strength:
BB Back Squat: 45x5,5 135x3 195x16,16,12

Today's fun was to squat your bodyweight as many times as possible for three rounds. My BW is actually around 190 right now, but what the heck. :rolleyes: I had some trouble on my first set because the bar kept slipping down my back. I suspect this was due to dry air, dry skin, and no knurling in the middle of the bar. I took a narrower grip and set the bar higher on my back to solve the problem. John used me to show proper form to another lifter. In particular, he pointed out my depth and how I was turning around in the hole. Between heavy breaths, I advised the lifter to "catch the bounce." John elaborated on the importance of using energy stored in tight hamstrings to reverse the motion of the bar and noted that the lifter was, instead, storing his energy in a rotated pelvis.

WOD:
200 Jump Rope
50 Pushups
50 SDHP, 55# KB
50 Situps
100 Jump Rope
30 Pushups
30 SDHP
30 Situps
50 Jump Rope
20 Pushups
20 SDHP
20 Situps

I forget how long this one took, but it was a long time for sure. Jumping rope after high-rep squats sucks major noodles.

Warmdown:
500m Row for Time: 1:48

I went for broke on the rows and absolutely KILLED myself trying to get a record time. My time matched my previous record almost to the second. :( I blame the squats. :)

storm1507

02-15-2010, 01:26 PM

More squats. Dang, those workouts look tough. Seems that this John character knows what he is doing.

Stenn

02-15-2010, 04:31 PM

More squats. Dang, those workouts look tough. Seems that this John character knows what he is doing.

At CrossFit, every day is leg day one way or another. :)

Yeah, John knows a thing or two. I've heard (from John, even) that it's possible to become CrossFit certified and run a gym without really knowing a whole lot. Fortunately, John does much batter than tnat. His observations about form (mine and other's) have usually been spot-on in my opinion. It has been good working with him.

Bronzebird

02-15-2010, 06:30 PM

Sounds like your new program is making you think about your long term goals. Good luck with your continued success and the cardio looks killer! Roping rope is no joke, keep up the good work.

Stenn

02-15-2010, 06:47 PM

Sounds like your new program is making you think about your long term goals. Good luck with your continued success and the cardio looks killer! Roping rope is no joke, keep up the good work.

Yeah, that's for sure. I'm re-thinking the pure strength goals I had in the past. It turns out there were more sacrifices on that path than I was aware of. Right now, I'm trying to get myself un-specialized so that I can enjoy a broader definition of what it means to be physically fit.

And yes, jumping rope is not for sissies. :D

Stenn

02-17-2010, 07:35 AM

Woops! There goes another missed workout! I half-awoke this morning with a nasty sinus infection. I guess I've had it all along and it's the reason why my sleep has sucked lately. I decided I'd rather not expose my fragile condition to a CrossFit WOD and went back to sleep. In hind-sight, I should have gone in anyway and frittered around, doing what I could, instead of skipping the whole show. Oh well...

Bronzebird

02-17-2010, 08:19 PM

Agreed on fitness definition. Multi-faceted goals and sports specific...

Take care of the sinus issue.

Stenn

02-17-2010, 09:17 PM

Take care of the sinus issue.

What I thought at first was a sinus infection has now turned into a full-blown cold. Blah! It's gonna be a Nyquil night. :(

storm1507

02-18-2010, 06:49 AM

Hope you are feeling better this morning. Nyquil sucks...yuck.

Stenn

02-18-2010, 07:59 AM

Hope you are feeling better this morning. Nyquil sucks...yuck.

I feel like someone jammed a small pickle up my left nostril. In said condition, sleep was somewhat less than refreshing last night.

I hate Nyquil too. I hate all cold medications but I take Nyquil because it gets me through the night, more or less.

trans4mation

02-18-2010, 06:18 PM

I'm just getting over the same deal. I got a script and it's clearing up now.

Stenn

02-18-2010, 08:52 PM

I'm just getting over the same deal. I got a script and it's clearing up now.

I'm glad to hear that you're on the mend. My cold doesn't seem to be amounting to much so I'm hoping that it'll pass quickly.

storm1507

02-19-2010, 06:34 AM

Good morning Steve. Have you felt up to getting a workout in?

Stenn

02-19-2010, 08:54 AM

Good morning Steve. Have you felt up to getting a workout in?

Yeah, or less... :)

A shot of Nyquil and a blast of Dristan up each nostril got me a decent night's sleep so that I felt like going into the gym this morning. Well, not really, but I went anyway. I told John that I felt like crap and asked if I could just fiddle around in the barbell area while everyone else did the WOD. No problem.

BB Back Squat: 45x12,12 135x10,10 225x5 315x2,2 135x15,15
Front Plate Raise: 45x10
BB Press: 95x0 45x10 65x10 85x10 95x7,4
Run 1 Lap
Front Plate Raise: 45x10
Good Morning: 45x8 65x8 85x8

I managed to do both high-weight, low-rep squats and low-weight, high-rep squats in one session. Good stuff! 315 felt unreasonably heavy, but I guess that's OK all things considered. One of those things is that I was in my running shoes which is an uncomfortable way to squat when you know better.

My first set of presses ended quickly with a sharp pain in my right shoulder. My right shoulder has been slowly going out on me for weeks now. I dropped the weight to near-nothing and worked back up. I should have iced the thing afterwards, but forgot. Once the pain gets worse, I won't forget. :rolleyes:

As usual, my shoulder was fine for the plate raises. Go figure...

The folks doing the WOD were doing GM's and running. Not to be left out, I got in one lap and a few GM's myself.

Stenn

02-22-2010, 11:46 AM

I didn't feel great this morning, but I felt good enough. My cold seems to be on its way out. Hooray! I look forward to getting through the night without Dristan.

Warmup:
Misc. Stretching
15 Squats
10 Pushups
5 Burpees
50 Lunges
Run 1 Lap

I don't usually remember what we do for warmup, but today was special because of the 50 lunges. Oy! I managed to get them all without stopping.

Strength:
BB Press: 45x8,8 65x5 85x5 95x2 120x5,5,3,3,3

I felt good on my presses this morning which was surprising considering the deteriorating condition of my right shoulder. It held up like a champ and still feels OK as I type this. My left shoulder, on the other hand...

WOD:
Run 1 Lap

20 KB Pushups
20 Goblet Squats, 35#
20 KB Swings, 35#
4 Rounds

Run 1 Lap

My time on this one was 20:11 which seemed pretty good. I finished before a few people in my class. It'll be interesting to see where I fall among today's participants when John publishes the results. I'm getting much better at running. I did all my KB swings without stopping. I only paused occasionally during the squats. Good stuff! The kettle bell pushups, on the other hand, were just plain dumb. What's the point of doing pushups with one hand on a KB? I dunno.

Warmdown:
100 Russian Twists, 35#

For once, my arms wore out before my abs did on these.

Bronzebird

02-22-2010, 08:44 PM

Stenn

02-22-2010, 09:49 PM

I did push ups on with one hand on a basket ball today. It adds a different range of motion and requirs core stabilizers to engage. KB's require a fair amout of balance and I think thats what it is all about...

Good wo ! :D

Thanks!

Yeah, I guess having one hand up on something gives better range of motion. Perhaps if I had been using a larger kettle bell (or a basket ball) I would have noticed more of a difference. With the smaller KB, I felt more annoyed than challenged.

storm1507

02-23-2010, 08:28 AM

Thanks!

Yeah, I guess having one hand up on something gives better range of motion. Perhaps if I had been using a larger kettle bell (or a basket ball) I would have noticed more of a difference. With the smaller KB, I felt more annoyed than challenged.

From what I gather from your journal this John character is a sadistic SOB. And if it annoyed you, I think he most likely enjoyed it. :)

Nice workouts.

Stenn

02-23-2010, 03:07 PM

From what I gather from your journal this John character is a sadistic SOB. And if it annoyed you, I think he most likely enjoyed it. :)

Nice workouts.

Thanks!

Somewhere on the gym's whiteboard, there's a quote that goes something like: John has mastered the art of laughing at you and encouraging you at the same time. :)

Stenn

02-24-2010, 11:46 AM

There's nothing like a good bit of snatch to get you going on a cold morning. :D It snowed a little last night and the temperature in the gym this morning was about 40 degrees. By the time I was done with the warmup, I was ready to take my shirt off. :)

Warmup:
Stretching
Misc. Crap

Skill:
Snatch Warmup w/ PVC Pipe
Snatch Warmup w/ Barbell

WOD:
5 Snatch Hangs, 95#
5 Burpees
100 Jump Rope
AMRP in 15 minutes. I got 4 + Burpees

Once again, I kept the snatches below 100# to work on my form. Oddly enough, of my 5 sets of snatches, my last two were the best. I guess practice makes perfect even when you're fatigued out of your gourd, eh? The burpees were a breeze, which is cool. Burpees used to destroy me. The jump roping destroyed me as usual.

Warmdown:
Pullups

John helped me out with my kip. It turns out I've been doing a Frog Kip all along which is ideal for folks with limited shoulder mobility. My shoulders move just fine so I worked on a different, swing-looking kip that is favored by the CrossFit folks. I got the motion a few times, but I'm nowhere near comfortable with it yet.

Oh, and that quote on the white board that I mentioned earlier actually says more like: John has perfected cheering for you and against you at the same time.

trans4mation

02-24-2010, 05:47 PM

Nice work on the presses.

Stenn

02-24-2010, 05:59 PM

Nice work on the presses.

Thanks! I'd like to get better at presses, buy my shoulders tend to blow out when I get up to around 135. It's my hope that all the bodyweight upper body work that I do in CrossFit will help with that.

Bronzebird

02-25-2010, 12:13 AM

Stenn

02-25-2010, 05:26 AM

I use the kip ups for my pull ups and chins when pushing past failure. Some guys think it is cheating...but I hear ya! It is an assistant to build ~strength~!

Sounds like you have a program that is keeping you motivated = cool :cool:

The way I see it, you're only cheating if you're kipping when you're supposed to be doing strict pullups. Otherwise, kip-away! Besides, kipping pullups are not easy, they're just easy-er.

storm1507

02-25-2010, 06:39 AM

More nice work Steve.

The guys that frown on "cheating" pullups, etc. are probably the same guys that love drop set type stuff.....same thing really.

Stenn

02-25-2010, 01:46 PM

More nice work Steve.

The guys that frown on "cheating" pullups, etc. are probably the same guys that love drop set type stuff.....same thing really.
Thanks! :)

Ya know, who really cares about chinup and pullup form anyway? I mean, as long as your chin hits the bar and you're not using a fork lift, rubber bands, or hot air balloons, then you're doing work kipping or not. It's not as if there are a lot of pullup competitions out there. Is there an American Federation of Pullups (AFPU) or an American League of Pullups (ALPU)? I don't think so. People who gripe about kipping pullups need larger problems in their lives to distract them from silly bullshyt like kipping.

Stenn

02-25-2010, 06:06 PM

Woo-hoo! I made it into the top 5! Check this out:

http://p3crossfit.com/2010/02/show-us-your-snatch/

Yep, that's me in the top five. I got there by snatching more than just about everyone during Wednesday's WOD. Makes me wish I had done 100. :D

BrotherWolf

02-25-2010, 08:09 PM

Stenn

02-25-2010, 08:35 PM

Congrats..

Thanks!

BrotherWolf

02-26-2010, 06:11 AM

Thanks!

you're welcome .. that's no small feat

storm1507

02-26-2010, 08:02 AM

Not sure I understand how you all compete, but top 5 is great in that big of a group. What kind of ages are represented...LOL A nice way to ask if you are the oldest. :)

Do you all compete every session?

And how the heck does anyone do a behind the back PU? I can do plenty of PU's, but there is no way I would try that. Maybe cuz I'm older and smarter.

Stenn

02-26-2010, 11:39 AM

Not sure I understand how you all compete, but top 5 is great in that big of a group. What kind of ages are represented...LOL A nice way to ask if you are the oldest. :)

Do you all compete every session?
We don't really compete. Well... maybe we do, but it's all in good fun. John always records and posts workout results on his web page and it's fun and motivating to see where you fall with respect to others.

On this particular workout, I placed high only because I chose a heavy weight for the snatches and John sorted the results by weight. If he had sorted it by number of rounds completed, I would have been near the bottom as usual. One of the minor nuisances of CrossFit is that the scoring tends to favor the quick, not the strong. Me? I'm strong but nowhere near quick which is why I usually fall far down on the list.

I'm not sure what the age distribution is at my gym, but I'm pretty sure that I'm somewhere north of average.

And how the heck does anyone do a behind the back PU? I can do plenty of PU's, but there is no way I would try that. Maybe cuz I'm older and smarter.

i think the guy in that picture was doing a clapping pullup, but was doing the clap behind his back.

Stenn

02-26-2010, 06:42 PM

The last thing I'd want to be doing on a sunny, Friday morning was listening to a bunch of county appraisers and a rep from the state comptroler talking about how they were gonna screw me for another year on my taxes, but such was my life this morning and it kept me from particiating on today's WOD. Instead, I put in an abbreviated workout and chose to devote it to snatches.

Warmup:
BB Back Squat: 45x10,10,10
Shoulder Dislocates
Stretching
Snatch Warmup

Snatches:
I started out light at 65# and worked up to 140# which is a PR. Woo-hoo! I haven't hit a PR in anything in a while so this one felt good. Just to prove that the first one wasn't an accident, I did a second. I tried for a third but it didn't happen. My time was up so I stripped the bar and got the heck outta Dodge.

storm1507

02-27-2010, 12:00 PM

Nice job on the PR. LOL, I typed the pullup stuff wrong...clapping? No way.

I just saw your new line in your sig. :D

dartol

02-27-2010, 12:30 PM

Yo Steve! Crossfit, cool! The thought has crossed my mind. Dr. T is now an official Crossfit site!

And yes, I am back, check out the new journal!

Darren

Stenn

02-27-2010, 07:48 PM

Nice job on the PR. LOL, I typed the pullup stuff wrong...clapping? No way.

I just saw your new line in your sig. :D

Yep, clapping pullups. Clapping pushups I can do. Clapping pullups I no can do. :rolleyes:

LOL That line has been in my sig for over a month. I guess when your sig gets long enough, people stop paying attention to it.

Stenn

02-27-2010, 07:54 PM

Yo Steve! Crossfit, cool! The thought has crossed my mind. Dr. T is now an official Crossfit site!

And yes, I am back, check out the new journal!

Darren

Yeow, it's Darren back from the dead! :D

You should definitely give Thea's CrossFit a try. I know I would if I lived out there. If she's running her gym like the one I'm going to, you'll be able to pay for just one month to see how you like it.

I've actually been thinking about seeing Dr. T about my right hip flexor. The thing has been hurting for months now. Not bad, but persistent. It's worse right after heavy squats.

Now, where's the new journal you're talking about...

dartol

02-27-2010, 08:00 PM

Yeow, it's Darren back from the dead! :D

You should definitely give Thea's CrossFit a try. I know I would if I lived out there. If she's running her gym like the one I'm going to, you'll be able to pay for just one month to see how you like it.

I've actually been thinking about seeing Dr. T about my right hip flexor. The thing has been hurting for months now. Not bad, but persistent. It's worse right after heavy squats.

Now, where's the new journal you're talking about...

Yeah maybe I will since I am readjusting my goals for now.

I am sure she'd make the hip flexor better, though you'd be in pain while she was doing it. LOL
Did you experience 'Graston technique' yet? Kinda like being skinned with a dull butter knife... but yet hit does seem to help!

Journal link in sig! What were you just saying above? :)

Darren

Stenn

02-27-2010, 08:07 PM

I am sure she'd make the hip flexor better, though you'd be in pain while she was doing it. LOL
Did you experience 'Graston technique' yet? Kinda like being skinned with a dull butter knife... but yet hit does seem to help!
Oh God, yes I remember the Graston stuff that she did on my shoulder. I told Thea it was like being worked over with a small, chrome-plated tire iron. She just chuckled. The next day, I had three-color bruises in my arm pit. :eek:

Journal link in sig! What were you just saying above? :)
LOL I found it. :)

Stenn

02-28-2010, 10:02 AM

I've always loved jerky but haven't eaten a whole lot of it because of the price. Even mail-order, the stuff is ridiculously expensive. I tried making it myself in the oven once as a kid. It worked OK, but the process was tedious and the oven was really too hot to cure the meat correctly.

The other day, I started thinking about making jerky again so that I could have a tasty, high-protein snack ready at hand in the car, at work, or wherever. I looked into dehydrators and found that they're not that expensive. However, further research revealed that you get what you pay for. :( The best dehydrator out there seems to be the Excalibur brand.

http://www.excaliburdehydrator.com/products/41/41_5%20tray%20white-black%20trays.JPG

It's simple, durable, and made in these here United States of America. I also appreciated that these folks also make commercial models and that you can order parts from the manufacturer. This is not a throw-away appliance. The price? Almost $200. My credit card squealed with pain as I made the order.

The box arrived yesterday. This thing is huge! It's the size of 2-3 toster ovens. I quickly read the instructions and then went shopping. I got apples, oranges, kiwis, carrots, tomatos, bananas, peaches, mangos, strawberries and the biggest, leanest slab of beef I could find. I also bought a small collection of spices like Worcestershire sauce, soy sauce, onion and garlic powders, cracked pepper and smoke flavor.

My daughter and I had fun slicing up all the fruit and veggies and laying them out on the drying racks. We filled four of the five racks. I fired up the machine and left it to run overnight. In the mean time, I had my beef in the freezer to firm it up for slicing. I prepared a marinade of tomato sauce and all the other stuff I bought. When the beef was firm enough, I sliced it up and laid it in the marinade, covered it with plastic wrap, and set in in the fridge for tomorrow.

In the morning, Jerilyn and I sampled all the dried tid-bits that we harvested from the dehydrator's racks. The mangos and strawberries were great! The carrots tasted like cardboard. The orange slices looked pretty, but didn't taste all that great and weren't even dry after 12 hours. I put a few slices on our kitchen window sill as a decoration. Everything else went into one big zip-lock bag for snacks.

I quickly cleaned the drying racks and then covered them with luscious, marinated beef strips. The stuff looked and smelled so good already I wanted to take a bite, but restrained myself. I sprinkled on some cracked pepper and popped two full trays into the dehydrator, set the temperature and checked the time. By 4:00pm Central Standard Time, I should have my first batch of home-make beef jerky. I can't wait! :D

storm1507

02-28-2010, 10:33 AM

Nice. Yea, it's hard not to try to get a bite before it's done. I haven't made any jerky in awhile.

trans4mation

02-28-2010, 10:41 AM

Do you need my shipping address to taste test the beef jerky? I wouldn't want you getting sick or something.

:D

Stenn

02-28-2010, 03:30 PM

Nice. Yea, it's hard not to try to get a bite before it's done. I haven't made any jerky in awhile.
I tried a small, thin piece about 3 hours into the 4 it was supposed to take. It was kinda squishy but tasty. :)

Do you need my shipping address to taste test the beef jerky? I wouldn't want you getting sick or something.

:D
LOL You sure you want to try the product of an amateur jerky maker? I keep asking myself: what's the difference between making jerky in a dehydrator and leaving a steak out on the counter to rot? The answer? Not much... :eek:

After 4.5 hours in the dehydrator, the jerky is almost done, but not quite. That didn't stop me, Jerilyn, and the dog from having several pieces. The taste is a little on the tomato-y side and lacks salt. I'll try a different recipe next time. Still, I'm encouraged by the results and can't wait to try my next batch.

Stenn

03-01-2010, 09:23 AM

The day before yesterday when I got my dehydrator, I opened the box with a serrated steak knife and managed to slice open the end of my left index finger. Of course, the first thing I thought about was how this was going to affect Monday's workout. I decided I'd be fine as long as we didn't do chinups or deadlifts.

Warmup:
Stretching
Misc. Crap

5 Chinups :rolleyes:
10 Pushups
15 Squats
20 Situps
4 Rounds

I blasted through the warmup fairly quickly in spite of the finger, all the while wondering if this wasn't actually the WOD and not just a warmup. It seemed a bit much for a warmup. At least, it seemed that way till we started the WOD. :eek:

WOD:
10 Deadlifts, 275# :rolleyes:
10 Lateral Burpees
150 Jump Rope
3 Rounds For Time

I did the first two sets of deads without a break and did the last in sets of 5, 3, and 2. My hamstrings were fried although my quads and back held up just fine. Chalk helped to staunch the bleeding from my finger. For lateral burpees, you're supposed to jump back and forth over the bar and do burpees on each side. All I could manage was to step gingerly over the bar and try not to trip over it. The jump roping was a joke. Not only am I terrible at jumping rope, the jump ropes at P3 are very low budget.

Warmdown:
25 Jumping Smash Ball Squats, 10#/20#
20 Situps
3 Rounds

For jumping smash ball squats, you hold a smash ball (small, squishy medicine ball) in your hands. You raise it over your head while jumping. As you hit the floor, you squat down and throw the ball into the floor. Pick the ball up and repeat as necessary. These killed my quads and the situps were a struggle as usual. I started out with a 10# smash ball till John kindly kicked a 20# ball over my way. I must have made the work look too easy.

Yogi was the only guy to show up for the 9:15 class so John decided to join him. The tired and limping 8:15 crowd was ruthless in their heckling as John tried to get through his workout. "Go faster!" "Squat lower!" "You look gay when you squat like that!" Pay-back is a bitch, eh? :D

dartol

03-01-2010, 06:20 PM

Oh God, yes I remember the Graston stuff that she did on my shoulder. I told Thea it was like being worked over with a small, chrome-plated tire iron. She just chuckled. The next day, I had three-color bruises in my arm pit. :eek:

LOL I found it. :)

Yep! She said she did it to herself on the bottom of the foot... so she got a taste of her own medicine! LOL

Good idea on the jerky!

That Crossfit stuff is sounding like fun! :)

Darren

Stenn

03-01-2010, 06:32 PM

That Crossfit stuff is sounding like fun! :)

LOL Yeah, that's one way to describe it... :rolleyes:

Stenn

03-01-2010, 06:49 PM

I guess I should mention that the past couple of times I stepped on the scale I was at 187-188. I've been scaling back the calories and doing CrossFit stuff so a weight loss seems inevitable. I'm not sure how long I'm gonna tollerate this. Maybe just long enough for a few folks to see me looking hot and studly out by the pool this summer. Then, I'll be back to stuffing myself silly. Beefcake!!!

Stenn

03-01-2010, 08:53 PM

John just posted today's WOD times. Out of 66 people who participated today, only 12 did 275# deadlifts including myself. Of those 12, I had the slowest time of 20:25. (Yogi had the fastest time of 7:56. :eek: ). Of the 6 folks who had times of 20+ minutes, I was the only one lifting 275#.

So, did I win? Sure, why not. :D

BrotherWolf

03-01-2010, 09:15 PM

So, did I win? Sure, why not. :D

You win in your category :)

20 minutes how many reps/rounds ??

Bronzebird

03-01-2010, 11:44 PM

Stenn

03-02-2010, 08:55 AM

Good job on the discipline to work on the shredded look for the pool girls... ;)

Thanks. I'm just doing my part to convince the binini-clad teenie boppers that old men are sexy too. :D

Stenn

03-03-2010, 11:59 AM

Another day, another workout...

Warmup:
Stretching
Misc. Crap

Strength:
BB Back Squat: 45x10 135x4 225x3 275x3,3,3,3,3

I got tired of failing on my back squats, so I aimed kinda low on today's weight. I got everything done without too much trouble. Maybe I aimed too low. Now that I've got a clean 5x3 on back squats, I can record it and know to do more next time.

WOD:
50 Chinups
50 Pushups
50 Situps
50 Squats
For Time:

I got plenty of practice on my kipping chinups. Sadly, I was so focused on my form that I lost count several times. All I can say is that I did somewhere between 50 and 65 chinups. Everything else was fairly ordinary.

Warmdown:
Run 1/2 Mile for Time
Run 2 Laps for Time
Run 1 Lap for Time

Somehow, John considers running for time to be a warmdown. I'll come back and add times if John gets them up quickly enough.

BrotherWolf

03-03-2010, 12:17 PM

Somehow, John considers running for time to be a warmdown

the man is evil......

Stenn

03-03-2010, 12:28 PM

the man is evil......

I believe he would readily admit this. :D

BrotherWolf

03-03-2010, 02:18 PM

I believe he would readily admit this. :D

With pride I bet LOL

storm1507

03-03-2010, 03:45 PM

Nice workouts Steve.

How old is this John dude, how long has he been doing this?

Maybe he has found your journal and knows you talk about him and is making you pay.....

Stenn

03-03-2010, 06:23 PM

Nice workouts Steve.
Thanks!

How old is this John dude, how long has he been doing this?
I'm not sure how old John is. I'd guess he's in his early 30's. He's retired from the military. I think having undergone boot-camp, survival school, and active service in the mid-east has given him an extraordinary notion of what "hard work" is.

Maybe he has found your journal and knows you talk about him and is making you pay.....
I doubt that anything I've said in my journal would upset John, but sometimes I wonder... I did give him a link to this journal a while back, but he hasn't let on that he's reading here on any kind of a regular basis.

Hey John, you there? You suck and your workouts are for pussies!

I guess I'll find out if he's reading my journal this Friday. :D

trans4mation

03-03-2010, 06:58 PM

188. Wow, you're gonna be skin and bones before long! Good job!

Stenn

03-03-2010, 07:31 PM

188. Wow, you're gonna be skin and bones before long! Good job!

You're one to talk! :) According to your stats, you're my height and 177#.

I've got no plan about how low I want to go except that I'd like to get lower. It would be cool to have a %BF in the teens instead of the twenties for a change.

Bronzebird

03-03-2010, 11:58 PM

ummm...I sense some testosterone increases in here. (looks around and checks luv handles, closes door slowly)
Seriously, I see a trend of "bulkers" cutting weight to lean mean woman pleasing machines. :D (enough said)

Stenn

03-04-2010, 07:19 PM

Stenn

03-04-2010, 07:24 PM

BTW, I forget if I mentioned that I busted my Rogue Do-Win shoes a while back. One of the tarsal straps broke. I called Rogue Fitness and they offered to replace the shoes, but didn't have any in my size any more. I had to wait till they got next year's model.

Well, I finally got my replacement shoes. They're OK. Not much has changed except for minor looks. Instead of wrapping the side of the heel with rubber, they left the plywood exposed and added a fancy racing stripe. Whatever... I'm just glad to have lifting shoes again and hope to have a chance to use them tomorrow.

Stenn

03-04-2010, 07:35 PM

Oh, and John finally posted times from Wednesday's workout.

WOD: 12:50 (which sucks)
Run 1/2 Mile: 5:29 (which also sucks)
Run 2 Laps: 3:57 (not great, but good enough)
Run 1 Lap: 1:42 (on the edge of respectable)

So, the shorter I run, the faster I go. I guess that makes sense. That I was able to run at all after 5x3 squats and a WOD is amazing enough to me.

Here's a link to the workout with a picture of me doing kipping chinups. I'm the old, hairy guy with an expression on my face that makes me look like Popeye the Sailor Man.
http://p3crossfit.com/2010/03/half/

storm1507

03-05-2010, 06:43 AM

Good job Steve, especially on the running. I don't run anymore.

Stenn

03-05-2010, 09:50 AM

Good job Steve, especially on the running. I don't run anymore.

Thanks! I didn't think I ran anymore either till John made me do it. The bastard...

Stenn

03-05-2010, 09:55 AM

I asked myself this morning if I really wanted to go to my workout. The answer was a resounding, "No!" Then I went to my workout.

Warmup:
Stretching
Misc. Crap
Run 1 Lap
20 Jumping Squats
15 Burpees
20 Jumping Squats
Run 1 Lap

John really knows how to give his clients their money's worth, even on the warmups. :rolleyes:

Strength Stuff:
BB Push Press: 45x8 65x5 95x2 135x1 150x3,3,3,1,3

About half of my reps were push jerks, but what the heck. I dropped the bar on my last couple of sets and was happy to find that I could power clean it back into the rack with ease.

WOD:
10 Ring Pushups
20 Lunges
AMRP in 8 Minutes: I got 6

This workout wasn't too bad. I was worried about my shoulders during the ring pushups, but I seem to have survived them unscathed. I bogged down on my pushups, but made up for it by jamming through my lunges.

Warmdown:
20 Turkish Get Ups, 35# (10 left, 10 right)

I had never done Turkish get-ups before so I probably should have started with a lighter weight. I did 'em with a kettlebell and was under constant worry of dropping the thing on my head.

Play:
I was feeling jumpy after all those lunges and jumping squats so I started jumping up onto the tops of the stacks of bumper plates in the gym. It felt good and comfortable so I grabbed the biggest plyometric box and started piling 45# plates on top of it. When I got near my old PR of 45 inches, John took an interest and brought over a ruler. The ruler showed that I was one plate shy of 45 inches so I threw one on top of my stack and hopped on top of it a couple of times. No problem! I added a 10# plate and just barely got my ass on top of it all. Woo-hoo! I did it again just to make sure the first one wasn't an accident. That set my new PR for box jumping at 47 inches according to the ruler. At that point, I realized that I had set up my little jumping station on the bare concrete floor instead on the rubber mats and decided to tear it down and call it a day. Good enough!

MsTropix_ll

03-05-2010, 11:16 AM

****Official "OBF" 2010 SPECTACULAR SPRING Contest Sign-Up Thread***
Get in before the deadline!

Stenn

03-05-2010, 11:44 AM

****Official "OBF" 2010 SPECTACULAR SPRING Contest Sign-Up Thread***
Get in before the deadline!

You crap in my thread, I crap on you. Negged and reported to the mods.

MsTropix_ll

03-05-2010, 11:58 AM

Well, I am new on this forum and when I signed up for the Official OBF Transformation, I was told I had to post 30 posts before I can turn in my before pictures for their challenge. So I figured instead of posting 30 BS spams, I would at least be encouraging and lead more people to the contest. The winner gets over 3 thousand dollars worth of supplements, etc.

Thanks for passing the newbie into the red zone!

****Official "OBF" 2010 SPECTACULAR SPRING Contest Sign-Up Thread***

http://forum.bodybuilding.com/showthread.php?p=458850671&posted=1#post458850671

Stenn

03-05-2010, 05:50 PM

Well, I am new on this forum and when I signed up for the Official OBF Transformation, I was told I had to post 30 posts before I can turn in my before pictures for their challenge. So I figured instead of posting 30 BS spams, I would at least be encouraging and lead more people to the contest. The winner gets over 3 thousand dollars worth of supplements, etc.
Yeah, and Ed McMahon keeps telling me that I may have already won the Publisher's Clearing House Sweepstakes. Your post was BS spam and about as welcome as an email invitation to enhance my manhood. I know for a fact that others feel the same.

Thanks for passing the newbie into the red zone!
You're welcome. Now, GO AWAY!

Edit: Oh, wait... I see that you've been banned. Thank you Mods! You rock!

BrotherWolf

03-05-2010, 09:17 PM

Yeah, and Ed McMahon keeps telling me that I may have already won the Publisher's Clearing House Sweepstakes. Your post was BS spam and about as welcome as an email invitation to enhance my manhood. I know for a fact that others feel the same.

You're welcome. Now, GO AWAY!

Edit: Oh, wait... I see that you've been banned. Thank you Mods! You rock!

LOSER.. now I need to check my log to see if he crapped on mine too LOL

Stenn

03-05-2010, 09:29 PM

LOSER.. now I need to check my log to see if he crapped on mine too LOL

I think the only journals she hit were mine and Emisgod's. I'm really pleased that the mods put the hammer down on this nonsense so quickly.

BrotherWolf

03-05-2010, 10:27 PM

I think the only journals she hit were mine and Emisgod's. I'm really pleased that the mods put the hammer down on this nonsense so quickly.

Yeah mine's clean LOL

MsTropix

03-06-2010, 04:56 AM

Quote:

Originally Posted by MsTropix_ll
I am in for the women's transformation contest. I am new and the daughter of msfloridatropix. The obf post says we can post our pix 3 days before the 7th...where is the thread we post our before pix in?

Pictures can be taken 3 days before but the thread will still go up on the 7th

By the way you need 30 posts in order to post your pictures

MsTropix_ll wasnt making up stories, this is a copy of the post that told her to do the 30 posts needed to get her pictures in for the contest. It has been agreed the 30 posts could have been administered in a way that it did not appear to be spam. Her ban will expire day after tomorrow.

This is all yesterdays news and we do PUBLICALLY apologize for the inconvenience this caused you yesterday.We felt this issue should get wrapped up and no more posts will be followed up about regarding this misfortune done in your thread.

Good day to you, Sytennison.

Stenn

03-06-2010, 05:42 AM

we do PUBLICALLY apologize for the inconvenience this caused you yesterday.We felt this issue should get wrapped up and no more posts will be followed up about regarding this misfortune done in your thread.

Thank you, and good luck with the contest.

Stenn

03-06-2010, 09:51 PM

News Flash!

I just graduated from the 3rd hole in my belt to the 4th. Film at 11:00...

Oh, and John posted the results for the last WOD. I placed just about in the middle of the pack. Not bad... Not bad at all.

storm1507

03-07-2010, 05:33 AM

Stenn

03-07-2010, 06:54 AM

Are you counting holes from the end of the belt or the buckle end? :D

From the end, ya wise-guy. :D

dartol

03-07-2010, 06:58 AM

Good stuff here Steve! Crossfit placings, belts getting longer (or is it shorter, now I am confused!), SPAM fighting... LOL

Have a good one!

Darren

Stenn

03-07-2010, 11:49 AM

Good stuff here Steve! Crossfit placings, belts getting longer (or is it shorter, now I am confused!), SPAM fighting... LOL

Yeah, it has been an exciting week. Jerilyn and I were supposed to do a Saturday CrossFit workout together but she lost interest at the last moment. I jumped into the car anyway but headed to Memorial Park instead because I decided I was sore enough already and didn't need another CrossFit workout. I ran a little, sprinted a little, and worked in some pushups, chinups, jumps, and situps all in about a half-hour. Good enough!

I finished working on a small deck in my side yard this weekend. I sanded off the old paint with a belt sander and then Jerilyn and I painted it. It wasn't hard work, but it was all done while stooped over. My lower back is not happy right now, but it'll pass soon enough.

BrotherWolf

03-07-2010, 03:12 PM

From the end, ya wise-guy. :D

Hey .. I had the same question thanks for clarifying :)

Marius_Ursus

03-07-2010, 03:20 PM

I think the only journals she hit were mine and Emisgod's. I'm really pleased that the mods put the hammer down on this nonsense so quickly.

No, she crapped in almost every thread on the first page. I told her, "Tits or GTFO" in my log. :D

Stenn

03-07-2010, 05:01 PM

No, she crapped in almost every thread on the first page. I told her, "Tits or GTFO" in my log. :D
LOL Did it work?

Marius_Ursus

03-08-2010, 07:24 AM

LOL Did it work?

No. (Fortunately!)

Stenn

03-08-2010, 12:40 PM

No. (Fortunately!)

I hear ya... :rolleyes: :D

Stenn

03-08-2010, 01:08 PM

What is it about a little rain that makes everyone in Houston drive 35 mph or less on the West Loop? :mad:

Anyway...

My back felt like crap from all the work I did on the deck over the weekend so I spent loads of time loosening up with foam rolling, stretching, front and back squats with just the bar. At some point during my warmup, I noticed that John was raising his voice at one of his clients. :eek: This particular client works hard, but also takes many shortcuts while whining, complaining, and begging for workout mods. John pushes this person to improve, and she usually pushes back. It was interesting to see a coach/trainer get that passionate about a client's improvement irregardless of weather she ever chose to come back. It's refreshing to belong to a gym where performance is the focus, not selling and renewing memberships. I just hope John doesn't holler at me next. :)

Warmup:
Stretching
Misc. Crap

Skill Stuff:
John had us squatting while standing mere inches from a wall with our hands in the air to emphasize getting the hips back. This is an excellent exercise for beginners. Since I'm not a beginner, I took this opportunity to fiddle around. I put my toes right up against the wall and managed a couple of sets without falling over backwards. Sweet...

Strength Stuff:
OH Squat: Warmup, 105x5,5,5

I don't think I've ever done front squats all by themselves as a strength exercise. They've usually come as part of a WOD. That being the case, I had to hunt around for a good working weight. I settled on 105# and did three sets of five. John helped me figure out what to do with my shoulders to keep things more stable up there.

WOD:
100 Box Jumps, 24 in. Box
100 Pushups
3 Burpees every minute on the minute.

Whenever the seconds on the clock read ":00" John would yell, "Burpees!" and everyone would jump down (or otherwise descend) and do their burpees. The slower you went, the more burpees you got to do. Is that evil, or what?

Warmdown:
30 T2B

That's "Toes to Bar."

dartol

03-08-2010, 05:26 PM

What is it about a little rain that makes everyone in Houston drive 35 mph or less on the West Loop? :mad:
...

Strength Stuff:
OH Squat: Warmup, 105x5,5,5

That's all over Houston unfortunately... lol

Sweet I have been wanting to try OH squats! Dr. T says if you want abs, that'll do it. :)
My first attempt wasn't pretty, I gotta try them again.

Here's a video you'll like:
http://www.youtube.com/watch?v=yha2XAc2qu8

Darren

Stenn

03-08-2010, 05:57 PM

Sweet I have been wanting to try OH squats! Dr. T says if you want abs, that'll do it. :)
My first attempt wasn't pretty, I gotta try them again.
I'm actually not that fond of OH squats. I'm strong below the navel, but relatively weak in my upper body. Overhead squats add an upper-body component to an exercise I'm ordinarily fairly good at and it causes me some trouble where I should be golden. It's like inviting your mom on a date with a pretty girl. It cramps my style. :D

Here's a video you'll like:
http://www.youtube.com/watch?v=yha2XAc2qu8
Yeah, I've seen that one before. It's a good one. I try to get my ass way out when I squat and keep the weight on my heels and the balls of my feet. On the drive up, I focus on my hips first.

Stenn

03-08-2010, 07:44 PM

John just posted today's WOD times. I came in at 20:51 which put me near the bottom of the heap for those who did 24" box jumps. (Most did less than 24".) All together, that means I did 100 box jumps, 100 pushups, and 60 burpees. Not a bad day's work, eh? The longest times were over 25 minutes and the shortest were under 10.

BrotherWolf

03-08-2010, 07:54 PM

Stenn

03-08-2010, 09:32 PM

I'd consider finishing a success... at any time :)

LOL Yeah, a lot of the workouts are like that for me. I'm to the point now where I can finish just about any workout even if it takes me a while. The next step is to work on taking fewer and shorter rest breaks.

storm1507

03-09-2010, 06:13 AM

Those workouts still look like killers. I'm surprised you're not about 170# now and ready to step onto the stage. :)

Stenn

03-09-2010, 06:53 AM

Those workouts still look like killers. I'm surprised you're not about 170# now and ready to step onto the stage. :)

The workouts are quite a challenge, that's for sure. I'm losing weight slowly but surely. I've been tweaking my diet more toward the Paleo diet that was recommended to me by John. (Eat lean meats, veggies, fruit. Don't sugar, grains, legumes, starchy tubers, or dairy.) I'm keeping the calories fairly high, but still low enough to shed a pound here or there. This morning I weighed in at 185.5 and enjoyed seeing a little more definition in my shoulders. I'm nowhere near stage-worthy at this point, but I may need to get Margot to some new pictures in a month or two.

I'm a little bummed about losing progress on my squats and deads. (You know what I'm talking about, right? :) ) Once I'm down to an acceptable %BF, I plan to go back onto a strength routine and eat the calories to support it.

Stenn

03-10-2010, 09:04 AM

I was having one of those low-energy, leave me the f'ck alone kinda mornings and would rather have hired someone to beat me with a stick instead of going to a CrossFit workout because it would have required less energy. I think I'm running into some low-calorie consumption symptoms. My energy is down, my motivation is down, I'm crabby, I'm not recovering between workouts and I'm accumulating minor aches and pains. Having never tried to lose weight before, I have to wonder: is this normal? From what I've read here on bb.com, it is. :(

Warmup:
Stretching
Misc. Crap
Run 1 Lap
10 Squats
5 Burpees
10 Goodmornigs
5 Burpees
10 Squats

As you can see, the warmup was substantial this morning. The “Misc. Crap” consisted of at least 20 pushups, 10 more squats, 10 jumping squats, 10 lunges, and some other stuff that I forget. I seriously considered leaving after the warmup.

Strength Stuff:
Deadlift: 135x5 225x3 315x3,3,3,3,3

I could have lifted more, but not today. John noticed that my butt seemed to raise early on my 1st reps, but not on my other reps. He said he's been seeing a lot of that lately in other lifters as well.

WOD:
OH Barbell Lunges, 65#
KB Swing, 55#
Pullup
Sets of 30, 20, 10 for time. My time was somewhere around 20 minutes. By the time I finished, there was almost nobody left in the gym. I hollered out to John, "Didn't anyone else stick around for the whole workout?" :D

Warmdown:
Laying and sitting around chatting with Dave and John, waiting for my head to stop spinning. Oh, and we got to talking about pistols so I had to whip off a couple of reps per leg just for fun. :)

Marius_Ursus

03-10-2010, 09:09 AM

Seeing a hip lift on the first rep among a lot of lifters lately is just weird...like some kind of epidemic. Is butt lifting contagious?

Nice workout. I know this is old thinking, but I'm surprised that with a warm up that extensive you have enough in the tank to perform so well.

Shows what I know!

storm1507

03-10-2010, 09:34 AM

Nice workout despite being crabby Steve.

Seeing a hip lift on the first rep among a lot of lifters lately is just weird...like some kind of epidemic. Is butt lifting contagious?

Nice workout. I know this is old thinking, but I'm surprised that with a warm up that extensive you have enough in the tank to perform so well.

Shows what I know!

I may have asked you before, but what is your interest in bears?

If you haven't noticed take a closer look at my avi...I'm getting ready to change it again.

Marius_Ursus

03-10-2010, 09:42 AM

Nice workout despite being crabby Steve.

I may have asked you before, but what is your interest in bears?

If you haven't noticed take a closer look at my avi...I'm getting ready to change it again.

In the interest of not highjacking the thread, I've sent you a PM.

storm1507

03-10-2010, 09:52 AM

In the interest of not highjacking the thread, I've sent you a PM.

Yeah, he is kinda crabby today. ;)

Stenn

03-10-2010, 05:19 PM

Seeing a hip lift on the first rep among a lot of lifters lately is just weird...like some kind of epidemic. Is butt lifting contagious?
Butt lifting is common enough among beginning lifters (and myself apparently) that it can appear to be contagious. I think it happes more in squats, but it happens with deadlifts as well. I have a theory about why it happens. When the legs are tired, one often tries to straighten them without actually raising the bar. The result is that the butt goes up and the back flattens out. This situation is more tolerable on low-bar squats than deads because the weight is less and the back can usually bear the load. On deadlifts, raising the butt just causes a crappy lift and the lifter recognizes this and doesn't do it on subsequent reps. Anyway, that's my theory and I'm sticking with it.

When I mentioned this theory to John, he concurred and mentioned that a woman had a case of butt lifting yesterday during squats that was so bad that she ended up getting hit in the back of the head with the bar. Ouch!

Nice workout. I know this is old thinking, but I'm surprised that with a warm up that extensive you have enough in the tank to perform so well.

Shows what I know!
One thing that CrossFit teaches folks is that you can do a LOT more than you think you can. A while back, I was doing a Bill Star 5x5 program during the hour before the WOD. This impacted my performance during the WOD, of course, but not as much as you might expect.

Nice workout despite being crabby Steve.
Thanks. I feel less crabby now, but I also feel like I could sleep for about 17 hours.

In the interest of not highjacking the thread, I've sent you a PM.

Yeah, he is kinda crabby today. ;)

Bah! Go ahead and hijack my thread. See if I care. It's not like I was using it for anything... :rolleyes:
http://www.inquisitr.com/wp-content/grumpy-dwarf.jpg

trans4mation

03-10-2010, 07:26 PM

Not liking the sounds of the side effects to cutting. One of these days I want to cut down to a lower BF.

Stenn

03-10-2010, 07:41 PM

Not liking the sounds of the side effects to cutting. One of these days I want to cut down to a lower BF.

From what I've heard and experienced, the only fun part of cutting is A) stepping onto the scale and B) looking at a mirror. Other than that, it sucks.

BTW, I caught up on my caloric intake today. I made a fresh batch of beef jerky last night and have been gnawing on it all day. For diner, I went to Little Papasitos and ordered beef and chicken fajitas FOR TWO. :D

trans4mation

03-10-2010, 07:59 PM

I cheated tonight too......taco salad and a frozen yogurt afterwards. LOL

Stenn

03-10-2010, 08:18 PM

I cheated tonight too......taco salad and a frozen yogurt afterwards. LOL

Woo-hoo! :D

I don't consider the consumption of protein to be cheating no matter how much of it I eat. That means I've been a good boy so far today. However, I think I've still got some Girl Scout cookies around here somewhere... :)

Stenn

03-11-2010, 07:17 PM

John got a picture of me during Wednesday's workout. I'm doing overhead barbell lunges at the prescribed weight... for women. :rolleyes: I did the prescribed weight for men on the kettlebell swings which explains the puddle of sweat (and God knows what else) in the vicinity of the kettlebell.

http://p3crossfit.com/wp-content/uploads/2010/03/IMG_7575.jpg

EMISGOD

03-11-2010, 07:23 PM

BTW, I caught up on my caloric intake today. I made a fresh batch of beef jerky last night and have been gnawing on it all day. For diner, I went to Little Papasitos and ordered beef and chicken fajitas FOR TWO. :D

I've also started the beef jerky manufacture...I haven't perfected the marinade yet...once I do, we should do a little recipe exchange, mayhaps...

Stenn

03-11-2010, 07:40 PM

I've also started the beef jerky manufacture...I haven't perfected the marinade yet...once I do, we should do a little recipe exchange, mayhaps...

I think I've already got the perfect marinade. It produces jerky that's as good as or better than anything I've bought at the store. It's from the book that came with my dehydrator, "Preserve It Naturally - The Complete Guide To Food Dehydration".

For 3-4 Pounds of Beef

1/2 Cup Tomato Sauce
1/4 Cup Soy Sauce
1/4 Cup Worcestershire Sauce
1 tsp Onion Powder
1 tsp Garlic Powder
1/2 tsp Cracked Pepper
1/2 tsp Hickory Smoke Flavor

Before I slide the trays of marinaded beef strips into my dehydrator, I sprinkle them liberally with more cracked pepper. The other trick I employ is to cover my marinading jerky with plastic wrap so that there's no air trapped under the wrap. This keeps the beef from oxidizing while it's in the fridge overnight.

Stenn

03-11-2010, 08:26 PM

I've had a bottle of Activate Xtreme and a bottle of Novadex XT in my cupbord for months now. After finishing my AX journal, it was my intention to cycle off all test boosters and then stack AX and NXT since I heard tales (from where, I forget) of favorable results by doing this. But, I started CrossFit and didn't want to mix any overly exotic supplements in with a HUGE change in training philosophy because it would be almost imposible to tell what the hell was going on as my body adapted to a new form of torture.

Also, I was having a big problem with nausea and didn't want to aggravate my bowels with weird supps and I DEFINITELY didn't want to eject a few bucks-worth of pills onto the gym floor. For this reason, I've only been taking arginine and citruline before my workouts and they've been staying down. I hope that the AX and NXT will do the same (knocks on wood). My nausea during CrossFit is now greatly reduced so I'm willing to experiment.

What I'm after is improved recovery, improved fat loss, and better sleep. Any other effect would be gravy. If this works out, I'd like to later start back on SuperPump250 and/or finally crack the seal on the bottle of Cordygen that Emisgod recommended that I buy but not take right away.

My dosing will be as follows:
Morning: 2 AX
Evening: 2 AX, 2 NXT

This rate of consumption will have me reaching the bottoms of both bottles in a month. Wish me luck!

EMISGOD

03-11-2010, 08:38 PM

For 3-4 Pounds of Beef

1/2 Cup Tomato Sauce
1/4 Cup Soy Sauce
1/4 Cup Worcestershire Sauce
1 tsp Onion Powder
1 tsp Garlic Powder
1/2 tsp Cracked Pepper
1/2 tsp Hickory Smoke Flavor

I'm going to give this a crack, sometime, I think. Right now, I'm really getting a kick out of my version, which stands on the heat, but I need to fine-tune it more...it's been a lot of fun to do, outside of the clean-up, which royally sucks...

EMISGOD

03-11-2010, 08:41 PM

What I'm after is improved recovery, improved fat loss, and better sleep. Any other effect would be gravy. If this works out, I'd like to later start back on SuperPump250 and/or finally crack the seal on the bottle of Cordygen that Emisgod recommended that I buy but not take right away.

My dosing will be as follows:
Morning: 2 AX
Evening: 2 AX, 2 NXT

This rate of consumption will have me reaching the bottoms of both bottles in a month. Wish me luck!

I think those could go a long way towards helping there, but I'm not sure of the necessity of stacking them...maybe run it by Matt Cahill or one of the DS guys and see what they think. The Cordygen can be loads of fun once you think you've hit a good baseline for your cardiovascular system...

Stenn

03-11-2010, 09:40 PM

I think those could go a long way towards helping there, but I'm not sure of the necessity of stacking them...maybe run it by Matt Cahill or one of the DS guys and see what they think. The Cordygen can be loads of fun once you think you've hit a good baseline for your cardiovascular system...

I just know I read somewhere that is was OK and a good thing to stack AX and NXT. Heck, that's why I had the two bottles in my cupboard in the first place. I even think the issue was discussed with one of the DS guys, but I'm not positive. I tried to find where I read that in my log, but got too involved in reading my old posts, lost track of time, and now I just gotta get my ass in bed. Besides, the source of my info may have been from someone else's AX log.

I'm really looking forward to the Cordygen, especially now that the weather is turning warmer. I should probably wait till the end of my AX NXT cycle to start the Cordy, but we'll see...

Marius_Ursus

03-12-2010, 04:01 AM

One thing that CrossFit teaches folks is that you can do a LOT more than you think you can. A while back, I was doing a Bill Star 5x5 program during the hour before the WOD. This impacted my performance during the WOD, of course, but not as much as you might expect.

I'll buy that. I added to warm up sets to my daily deads and ended up finding my working weight to feel a lot - for lack of a better term - easier to grind out.

John got a picture of me during Wednesday's workout. I'm doing overhead barbell lunges at the prescribed weight... for women. :rolleyes: I did the prescribed weight for men on the kettlebell swings which explains the puddle of sweat (and God knows what else) in the vicinity of the kettlebell.

http://p3crossfit.com/wp-content/uploads/2010/03/IMG_7575.jpg

Nice photo! I love the kettlebell just laying there next to you. (You could photoshop the wheels to say "100" instead of "10". :D)

Stenn

03-12-2010, 04:48 PM

Nice photo! I love the kettlebell just laying there next to you. (You could photoshop the wheels to say "100" instead of "10". :D)

LOL If I owned a copy of Photoshop, I'd probably be in jail by now. :D

Stenn

03-12-2010, 09:01 PM

Another crappy night's sleep. May need to get a hotel room for the night just so I can sleep. 610 was messed up so I missed the start of the 8:15 class. Instead, I wandered over to the barbell area and fiddled around.

Warmup:
Foam Rolling
Shoulder Dislocates
BB Back Squat: 45x10,10,10

My traps and shoulders are VERY sore from Wednesday's OH lunges, KB swings, and pullups. It's nice having upper body soreness without it being tendon-related.

Power Clean: 95x3 135x3 155x3 175x3
Snatch: 95x3 115x2 135x1 140x1 145x0
BB Back Squat: 135x20,15,10,10

I feel like I did fairly well for a man with half a brain. I came close to my PR on the cleans and matched my PR on the snatches even though I had a lot of misses. 145 was no go after 3 attempts so I called it quits. I did the squats just to work up a sweat, and succeeded.

dartol

03-13-2010, 08:18 PM

I'm actually not that fond of OH squats. I'm strong below the navel, but relatively weak in my upper body. Overhead squats add an upper-body component to an exercise I'm ordinarily fairly good at and it causes me some trouble where I should be golden.

Exactly why you should be doing them :)

Another crappy night's sleep. May need to get a hotel room for the night just so I can sleep.

Whats up with the sleep, overtraining maybe? I haven't sleep too well lately either.

Darren

Stenn

03-13-2010, 09:14 PM

Exactly why you should be doing them :)
Yeah, yeah... I know... :rolleyes:

Whats up with the sleep, overtraining maybe? I haven't sleep too well lately either.
It's a long story. Let's just say there's been a shortage of domestic bliss over here lately. Things are better now, though. I slept like the dead last night and hope to again tonight.

EMISGOD

03-13-2010, 10:28 PM

I hate having my sleep wrecked. When I move, I'm going to be getting a much larger bed, just so I can more conveniently accommodate my glorious sleep time. :D

Stenn

03-14-2010, 04:49 PM

I hate having my sleep wrecked. When I move, I'm going to be getting a much larger bed, just so I can more conveniently accommodate my glorious sleep time. :D

That sounds lovely... :)

I slept well last night and didn't get up till it was just about lunch time. I've been droopy all day, but that may be due to low calories. It's almost 7PM and I've only had two meals. Not good...

This weekend's exercise has been tree planting. I planted a Republic of Texas orange tree and a Celest fig. To do this, I had to haul around heavy pots, dig a couple of holes in sticky, moist Houston soil, and then haul off the excess dirt. It wasn't a lot of work, but it was for a good cause. I had hoped to get a Key lime going as well but ran out of daylight.

dartol

03-14-2010, 07:14 PM

Yeah, yeah... I know... :rolleyes:

It's a long story. Let's just say there's been a shortage of domestic bliss over here lately. Things are better now, though. I slept like the dead last night and hope to again tonight.

Ahh I understand completely. Sorry to hear that! I am sure this time change will just firther jack with your sleep patterns though.

I just downed a melatonin with my cottage cheese and almond butter... in a little while I will have some ZMA right before bed. I will get lots of deep sleep but the ZMA is good for some really WEIRD dreams!

Darren

Stenn

03-14-2010, 07:28 PM

Ahh I understand completely. Sorry to hear that! I am sure this time change will just firther jack with your sleep patterns though.
Actually, I think my sleep patterns are still fracked up from the LAST time change. :mad: Maybe this time change will put me back to normal. One can hope, eh?

I just downed a melatonin with my cottage cheese and almond butter... in a little while I will have some ZMA right before bed. I will get lots of deep sleep but the ZMA is good for some really WEIRD dreams!
I think it's the B6 that causes the dreams. I'm on Novadex XT, Activate Xtreme, and B6 right now. I'm also looking forward to a groovy snooze. :D

Stenn

03-15-2010, 09:10 AM

I got another good night's sleep so I was feeling pretty good this morning even with the time change. The one problem I had was being hungry. I've been trying to get a piece of fruit around 7:00 AM before starting my workout at 8:15. This ain't cuttin' it. Maybe I need two pieces of fruit?

Warmup:
Foam Rolling
Shoulder Dislocates
Stretching
Misc. Crap
Run 1 Lap

Strength Stuff:
BB Squats: 45x6,6 135x5 225x3 275x3,3,3,3,3

I wasn't feeling like a big challenge today, so I stuck with two and a half plates. Between sets, I spotted and coached the guy behind me squatting around 100#. His form and depth were mostly good so I only had to correct a couple of problems. I don't usually spot people on their squats and would rather have taught the guy how to dump his bar, but I also needed to get my own work done so I stuck with the important stuff like keeping the knees out and how to rack the bar.

WOD:
5 Power Clean, 135#
15 Pullup
15 Slam Ball, 12#
5 Burpees
1 Minute Rest
5 Rounds for Time

This workout went well. I popped the cleans up and caught them on my delts weather I finished with my hands on the bar or not. The pullups were my biggest challenge. I got 10 straight on my 1st set but no more than 3 straight thereafter. Even so, I was enthusiastic enough to develop some bar rash on my hands. Everything else was routine. Oh, and slam ball is like goblet squats except that you're trying to throw the goblet through the floor.

EMISGOD

03-15-2010, 12:40 PM

Everything else was routine. Oh, and slam ball is like goblet squats except that you're trying to throw the goblet through the floor.

Trying to trow actual goblets through the floor sounds like more fun... ;)

Stenn

03-15-2010, 08:17 PM

Trying to trow actual goblets through the floor sounds like more fun... ;)

They are kinda fun. Here are some guys at our gym getting a bit extreme on their slam balls.
http://p3crossfit.com/wp-content/uploads/2010/03/IMG_8462.jpg
http://p3crossfit.com/wp-content/uploads/2010/03/DSC02053.jpg

Today's WOD didn't call for jumping slam balls, so I kept my feet on the ground, thank you very much. When we did slam balls for a warm-down a while back, I was all over the place.

Stenn

03-15-2010, 08:27 PM

John just posted results for today's workout. There were about 60 participants. Only 16 people did the workout as prescribed with a power clean weight of 135# or higher. I was one of those people. However, I came in dead last among those 16 people. My time of 21:32 put me ahead of 15 other people irregardless of weights or modifications to the workout. The slowest time was 27:07. The fastest time was 12:32 and the guy who got this time did it while doing 185# cleans. 185# is right around my 1RM on power cleans.

Stenn

03-16-2010, 03:56 PM

Jerilyn and I spent much of today at the Houston Rodeo and Livestock show. Jerilyn rode the mechanical bull and got to try her hand at mutton bustin'. I'm tellin' ya, you ain't had fun till you've seen your kid go barreling down the arena on the back of a terrified sheep only to be dumped in the dirt. When Jerilyn got up, she was laughing hysterically. Fun stuff! I didn't do much myself other than stand around for hours and eat bad food that tasted very, very good. :D

trans4mation

03-16-2010, 07:32 PM

Squats looking strong.

Stenn

03-16-2010, 07:54 PM

Squats looking strong.

Thanks! They've been stronger, though. I'm itching to get back onto a strength routine.

Stenn

03-16-2010, 07:59 PM

They are kinda fun. Here are some guys at our gym getting a bit extreme on their slam balls.
http://p3crossfit.com/wp-content/uploads/2010/03/IMG_8462.jpg

Hey, I just noticed that you can see Dora, my home-made Atlas stone, behind the water bottle in this picture. Dora doesn't get much love these days. :(

storm1507

03-17-2010, 07:57 AM

Stenn

03-17-2010, 08:59 AM

Nice work Steve.

I almost mentioned your home made stones the other day to a guy in a new gym, but heck I was lifting and didn't want to take the time. :D But, I was thinking about you. LOL, no homo.
LOL It's nice to hear that you were thinking about my balls in the gym. :) No homo.

Today is the first day of our family spring break vacation. We're heading out to the Texas hill country for a little resort-style living. I'm told they have horses and a swimming pool out there, which sounds good enough to me. I probably could have gotten in a morning workout but decided to err on the side of laziness. Hey, I'm on vacation. Gimme a break!

Stenn

03-18-2010, 08:43 PM

Me and the family are enjoying spring break out at the Lost Pines resort in Bastrop, Texas. There are all kinds of nifty things to do and see. The food is good, but the margaritas cost $10.95. :( The fitness center here is better than that of your average hotel, but still seriously lacking in basic things like barbells, pullup bars, and dumbbells over 50#. I did the best I could under these primitive conditions. :D

Warmup:
Foam Rolling
Stretching

Strength Stuff:
I jumped on the Life Fitness leg press machine with one objective in mind: to max the thing out for reps. I warmed up with 125x12,12 and then worked my way up about 50# at a time till I maxed the machine out at 405x4. I tried a second set at 405 but the sled wouldn't move. Good enough!

CrossFitty Sorta Stuff:
Pushups: BWx60
DB Good Mornings: 45x10,10
Snatch Warm Up
Overhead Squat: 24x25,25
Situps: BWx50
Run: 1.5 Miles

I got through all this stuff fairly quickly. I think I was only in the fitness center a half-hour total. The water cooler was in the cardio room. As I stood their drinking my fill, I looked at all the people huffing and puffing away on the cardio toys, and then looked out the window at a beautiful, sunny, cool Texas hill country morning. I decided that everyone on the cardio toys were complete idiots and went for a run up and down the path by the mighty Colorado River before joining my daughter in the swimming pool. Woo-hoo! Good enough!

Korr

03-18-2010, 08:59 PM

As I stood their drinking my fill, I looked at all the people huffing and puffing away on the cardio toys, and then looked out the window at a beautiful, sunny, cool Texas hill country morning. I decided that everyone on the cardio toys were complete idiots and went for a run up and down the path by the mighty Colorado River before joining my daughter in the swimming pool. Woo-hoo! Good enough!

Best statement I've read all week.

storm1507

03-21-2010, 06:25 AM

Sounds like you are enjoying yourself. Hope your last part of the vacation has been great.

Stenn

03-21-2010, 02:04 PM

Best statement I've read all week.
:D

Sounds like you are enjoying yourself. Hope your last part of the vacation has been great.

We just walked in the door back home in Houston so I need to be brief. The vacation was good even though we completely failed to do all the horseback riding and hiking we expected to do. We'll be back... Jerilyn proved her toughness by swimming for a couple of hours even after a 40 degree cold front blew through. Sure, the pool was heated, but it wasn't THAT heated. I proved my toughness by watching her from the side of the pool and not complaining about how damn cold and windy it was.

Something killed my right hip joint. It may have been the leg press. It may have been the Frisbee golf. I don't care. I just hope it's better by tomorrow's workout. If not, it may be chiro time. This is the same side where I've had chronic hip flexor tendinitis.

Anyway... I gotta get all my crap unpacked. I'll be back...

Stenn

03-22-2010, 06:12 PM

Today was the 1st workout after spring break. Ugh! My hip was feeling much better till I tried to roll it out on the foam roller and then felt better again once I stopped antagonizing it.

Warmup:
Foam Rolling
Stretching
10 Squats
10 Pushups
10 Lunges
20 Jumping Jacks
Run to fence and back.
10 Squats
10 Lunges
Run to fence and back.
10 Jumping Squats
10 Jumping Jacks
10 Lunges
Run to fence and back.

Are we warm yet? Not really. Much of the warmup was done outside and the temperature was in the 40's. My fingers were numb.

WOD:
50 Pullups
Run 2 Laps
21 Thrusters, 85#
Run 1 Lap
21 Thrusters, 85#
Run 1 Lap
50 Pullups
For Time: 26:56

Actually, I miss-read the WOD on the whiteboard and ended up running 2 laps after the 1st set of thrusters. Oopsies! I totally took it easy on my thrusters because I expected my hip to act up. My right shoulder acted up instead, but it got better once I got it warmed up and I iced it down after the workout.

Warmdown:
30 Hollow Rocks
5 Burpees
3 Rounds

For hollow rocks, you lay on your back with your feet and hands out-stretched. Raise them off the floor and then rock back and forth. The burpees were a welcome break between the sets of hollow rocks.

trans4mation

03-22-2010, 06:31 PM

Wow 50 pullups. How is the back growing?

Stenn

03-22-2010, 09:46 PM

Wow 50 pullups. How is the back growing?

Not bad. I used to get all of my lat development from deadlifts and DB rows. Not anymore. :D

BrotherWolf

03-22-2010, 10:12 PM

Back with a vengeance I see ....

take it easy old men :)

Stenn

03-23-2010, 06:21 AM

take it easy old men :)
Bah, humbug! :D

John caught me doing something unusual. Here's the picture:
http://p3crossfit.com/wp-content/uploads/2010/03/IMG_8717.jpg

This was mid-way through my 2nd set of 50 pullups and, whoa, what's that? No shoes? I got a rock in my shoe during my last run. I didn't mind running on it, but I did mind dropping from the bar and landing on it. Since I was done with all my running and thrusters, I popped my shoes off for some relief.

BrotherWolf

03-23-2010, 02:57 PM

Bah, humbug! :D

John caught me doing something unusual. Here's the picture:
http://p3crossfit.com/wp-content/uploads/2010/03/IMG_8717.jpg

This was mid-way through my 2nd set of 50 pullups and, whoa, what's that? No shoes? I got a rock in my shoe during my last run. I didn't mind running on it, but I did mind dropping from the bar and landing on it. Since I was done with all my running and thrusters, I popped my shoes off for some relief.

LOL.. I take my shoes off when I do chinups but that's to shave off 1 lb :)

Stenn

03-25-2010, 03:07 PM

As luck would have it, I've found myself lounging away in San Antonio on the famous River Walk. I headed over to Rio Rio for a margarita and a quiet, sunny place by the river to read a book. Much to my surprise, I felt a soft pecking at my leg. :eek: I looked down to see a green-headed duck begging for a treat. I tried to give him the maraschino cherry from my margarita (I didn't want it. WTF is a cherry doing in a margarita anyway?) but the duck refused. Instead, he wandered over to the next table and stared up at the patron there. The duck looked up at the guy, the guy looked down at the duck, I looked over at the guy and asked, "Would you care for a little duck with your diner?" We had a good chuckle over that. The duck got a chip sans salsa and plopped back into the river for a drink of water.

That's it for today's workout. :D

BrotherWolf

03-25-2010, 03:22 PM

Stenn

03-25-2010, 06:22 PM

LOL best abs routine so far this year :)

For me, or for the duck? ;)

BrotherWolf

03-25-2010, 08:19 PM

For me, or for the duck? ;)

No, for me .. You made me laugh so hard, I could just picture the whole scene :)

Stenn

03-25-2010, 08:37 PM

No, for me .. You made me laugh so hard, I could just picture the whole scene :)

LOL Oh, I see. I've been reading The Adventures of Huckleberry Finn and The Adventures of Tom Sawyer lately and I guess some of Mark Twain's quaint narrative ability has rubbed off onto me.

BrotherWolf

03-25-2010, 08:48 PM

LOL Oh, I see. I've been reading The Adventures of Huckleberry Finn and The Adventures of Tom Sawyer lately and I guess some of Mark Twain's quaint narrative ability has rubbed off onto me.

Sure did LOL...

Stenn

03-27-2010, 02:35 PM

I can't brag about anything I've done in the gym lately seeing as how I missed Friday's workout and Saturday's open workout. Instead, I'll brag about this woman:

http://p3crossfit.com/wp-content/uploads/2010/03/IMG_9387-500x333.jpg

I've seen her around my gym but don't know her name. Most women do pushups from the knees but not this lady. She's doin' 'em proper plus with a kid on her back. If you look closely, you can see that the shirts of both kids read, "My mommy lifts more than your mommy." Oh, and the lady herself is wearing a 70's Big t-shirt. Sweet...

Here's a link to more pictures of this woman and others who participated in this Saturday's open workout.
http://p3crossfit.com/2010/03/kids/

Stenn

03-28-2010, 11:22 AM

Oops! I wrote my journal entry for Wednesday's workout, but never posted it here. Here 'tis, better late than never.

I got my first good night's sleep in about a week but still got up feeling groggy. I guess I have some catching up to do. My upper back and neck have been bothering me as have my shoulders so you can imagine how I felt driving up to the gym only to see that John had the place set up for ring dips and deadlifts. Oh boy...

Warmup:
Stretching
Misc. Crap

Tabata Squats
Squats: BWx20,20,20,20,18,16,14,14

The sets were 20 seconds each with 10 seconds of rest between them. Remember those toys with the little animal on top of a platform with the button on the bottom? When you pushed the button, it would loosen the strings holding the animal erect and it would collapses into a floppy pile of joints. When you released the button, the animal would spring back up. I felt like one of those toys during the Tabata squats. Boing! Boing! Boing!

WOD:
3 Deadlifts, 225#
6 Ring Dips, w/ Pink assistance band
9 Pushups
10 rounds for time - 18:50

At first, I thought I'd do the men's prescribed weight of 315 for this workout. I did a few warmup sets at 135 and 225 but when I tried 315 it just didn't feel like I had 30 of them in me with good form on a sore upper back. So, I stripped a plate off each side and went with that.

Just for Fun:
Deadlifts: 225x10,10

Right after the WOD, I rested for about a minute and then grabbed the bar for another set of 10 deadlifts. That didn't kill me so I rested for another minute and did a set of 10 touch-and-go reps. THAT killed me. I fell to the floor tired, sweaty, with sore hamstrings and all the other symptoms of an old man who just did two 1-ton sets in under five minutes. Whew! Fun stuff!

Stenn

03-29-2010, 05:00 PM

Today's workout was not too tough and I was grateful for that because my upper back still feels a bit off. My reduced calorie input continues to bear fruit. I was able to fit into my old 32 waist jeans again and I'm about to go down another hole on my belt.

Warmup:
Foam Rolling
Stretching
10 Squats
10 Pushups
10 Lunges
5 Burpees
3 Inchworms
Run 1 Lap
10 Squats
10 Pushups
10 Lunges
5 Burpees
3 Inchworms
5 Goodmornings

Or something like that. The warmups are hard to document because it's a lot of exercises, one right after another. John sometimes calls out one thing after another in rapid succession so that he sounds like, “Tensquatstenpushupstenlugesrunonelap!”

Strength Stuff:
BB Press: 45x6 65x5 85x5 105x2 125x2 115x3,3,1,1

Wow, is that all I pressed? It seems light and yet I struggled mightily with my reps. I guess that's part of the price of being able to wear 32 waist jeans.

WOD:
Run 1 Lap
5 KB Thrusters, Right Hand, 35#
5 KB Thrusters, Left Hand, 35#
20 KB Lunges, 35#
AMRP in 20 Minutes: I did 5 plus 1 lap.

John made a rule. If you dropped or set down your KB during the thrusters or lunges, you would have to stop and immediately do 5 burpees. I made damn sure that I didn't do any burpees.

Warmdown:
Foam Rolling
Jump Rope Practice

I've always sucked at jump rope and I always halfway suspected the problem was the cheezy ropes that John has at the gym. Well, John got some new speed ropes about a week ago. The first time I tried one, it was as if I had died and gone to jump rope heaven. I got up to 40-50 reps with no trouble whereas I would usually be tripping over the rope every 10-20 reps or less. This morning, I was back in jump rope hell, even with the speed rope. I must have pissed off the jump rope gods.

Addendum:
Occasionally I perform some physical feat outside of the gym that qualifies as a workout and today was one of those times. We received delivery of 37 used air conditioning condensers that we salvaged from a prior AC rehab. My guess is that these units, which were some 8 cubic feet in size, weighed about 200 pounds each. The truck driver showed up without any kind of lift so the units needed to be lifted off the truck, carted into a storage area, and re-stacked onto pallets by hand. We were short staffed so I happily volunteered to help.

My guys showed up with gloves and lifting vests as per OSHA safety regulations. I wore a dress belt and no gloves and eyebrows were raised as I jumped three feet up onto the flat-bed truck. As I grabbed the 1st unit off the top of the stack, I got repeated offers of help and warnings about my back which I mostly ignored. I tried carrying one unit all the way from the truck to the pallet inside but used a dolly after that to avoid appearing to show off. All said and done, I got in dozens awkward deadlifts and managed to work up a good sweat. When my business partner commented, "You don't want to mess with that guy!" I replied, "Yeah, I might pick you up and carry you off somewhere."

trans4mation

03-29-2010, 06:03 PM

Nice work on the weight reduction! I think I'm gaining what you are losing!

P.S. Ain't it great to have a strong back! You were probably like...."this ain't chit compared to a 425 lb DL"!!!!

Stenn

03-29-2010, 06:19 PM

Nice work on the weight reduction! I think I'm gaining what you are losing!
You're welcome to it. :D

P.S. Ain't it great to have a strong back! You were probably like...."this ain't chit compared to a 425 lb DL"!!!!
Considering that last Wednesday's workout consisted of a total of 50 225 pound deadlifts, lugging around a few AC condensers at my leisure seemed like no big deal.

BrotherWolf

03-29-2010, 07:12 PM

I was able to fit into my old 32 waist jeans again and I'm about to go down another hole on my belt.

Congratulations.. I used to wear a 30w when I was in my late 20s.

I remember at 28 I was still a 30 then moved up to a 32 in my mid 30 and finally 34 :) I think I am a 33 right now ..

Stenn

03-29-2010, 07:23 PM

Congratulations.. I used to wear a 30w when I was in my late 20s.

I remember at 28 I was still a 30 then moved up to a 32 in my mid 30 and finally 34 :) I think I am a 33 right now ..

Thanks! I was a 34 and about to shop for something a little roomier when I concluded my most recent bulking/strength cycle. Since I've never tried a cut before, it's comforting to find that I'm able to do it without too much trouble.

BrotherWolf

03-29-2010, 07:58 PM

Thanks! I was a 34 and about to shop for something a little roomier when I concluded my most recent bulking/strength cycle. Since I've never tried a cut before, it's comforting to find that I'm able to do it without too much trouble.

I wish I could be 205lb with a 32 waist :) wishful thinking.

I think I might be going to bulk back up to 190, though I gained another inch on my legs 25" and all my shirts are tight as much as when I was 190lb . If I was goign to the beach anytime this summer I would care but since I'll be working all summer, screw the six pack(which is starting to show BTW)
I want to Deadlift 450 by september :)

Stenn

03-29-2010, 08:49 PM

I wish I could be 205lb with a 32 waist :) wishful thinking.
Yeah, that would be sweet. :D

I think I might be going to bulk back up to 190, though I gained another inch on my legs 25" and all my shirts are tight as much as when I was 190lb . If I was goign to the beach anytime this summer I would care but since I'll be working all summer, screw the six pack(which is starting to show BTW)
I want to Deadlift 450 by september :)
If you wanna pull 450 by September, you need to EAT.

I'm hoping for more opportunities to go shirtless this summer. That said, my next bulking cycle will probably consist of fewer Whataburgers and less ice cream. It's a sacrifice that I'll make with considerable regret. :(

BrotherWolf

03-29-2010, 09:11 PM

Yeah, that would be sweet. :D

If you wanna pull 450 by September, you need to EAT.

I'm hoping for more opportunities to go shirtless this summer. That said, my next bulking cycle will probably consist of fewer Whataburgers and less ice cream. It's a sacrifice that I'll make with considerable regret. :(

See I am lucky, no beach for me so I can eat till I drop LOL
but you might be right about pulling 450 and eating, I did try to get there without gaining weight.... it's not working, progress is slow although I can still squat my PR I have been stuck for a while

Stenn

03-29-2010, 09:25 PM

but you might be right about pulling 450 and eating, I did try to get there without gaining weight.... it's not working, progress is slow although I can still squat my PR I have been stuck for a while

If you're not gaining weight, you're not gaining muscle. (Unless you're dropping fat and gaining muscle at the same time, but that's rare.) If you don't gain muscle, you can only increase your weights lifted by improving lifting technique and muscle fiber recruitment. I say screw technique and recruitment. Slap on the muscle and get 'er done!

BrotherWolf

03-29-2010, 10:46 PM

If you're not gaining weight, you're not gaining muscle. (Unless you're dropping fat and gaining muscle at the same time, but that's rare.) If you don't gain muscle, you can only increase your weights lifted by improving lifting technique and muscle fiber recruitment. I say screw technique and recruitment. Slap on the muscle and get 'er done!

I have dropped 10lb and my squat and DL went up but now it's slowed down ...
yeah I think I am going to stick to what I am doing now but later I am going to gain 10 lb back

Bronzebird

03-29-2010, 11:01 PM

Bah, humbug! :D

John caught me doing something unusual. Here's the picture:
http://p3crossfit.com/wp-content/uploads/2010/03/IMG_8717.jpg

This was mid-way through my 2nd set of 50 pullups and, whoa, what's that? No shoes? I got a rock in my shoe during my last run. I didn't mind running on it, but I did mind dropping from the bar and landing on it. Since I was done with all my running and thrusters, I popped my shoes off for some relief.

So the 50 pullups are being done in a continous whipping kip-up style? The pic appears to show the fluid movement of the kick-whip kip up...nevertheless you are on your way to 100 pull ups with chalk for the grip!

Stenn

03-30-2010, 07:03 AM

So the 50 pullups are being done in a continous whipping kip-up style? The pic appears to show the fluid movement of the kick-whip kip up...nevertheless you are on your way to 100 pull ups with chalk for the grip!

When you're in CrossFit, kipping is the way to go and that's what I'm doing in the picture. Although CrossFit workouts can have up to 100 pullups, I can only do about a dozen straight. I do as many as I can at the beginning of the workout and pick up the rest in little sets of 6 to 3 depending on how blasted I am. Grip is never a limiting factor for me, but I use chalk anyway once the bar starts to get sweaty. :D

Stenn

03-30-2010, 07:05 AM

I have dropped 10lb and my squat and DL went up but now it's slowed down ...
yeah I think I am going to stick to what I am doing now but later I am going to gain 10 lb back

I'm experiencing the same thing. I'm shedding bodyweight, but I'm also being challenged by squat and deadlift weights that I used to do as my warmup. :(

Stenn

03-31-2010, 09:39 AM

Another day, another workout.

Warmup:
Foam Rolling
Stretching
Misc. Crap
Run 1 Lap

WOD:
1 Clean & Jerk, 115#
1 Cindy (5 Chinups, 10 Pushups, 15 Squats)
2 Clean & Jerks
1 Cindy
3 Clean & Jerks
1 Cindy
4 Clean & Jerks
1 Cindy
5 Clean & Jerks
1 Cindy
6 Clean & Jerks
1 Cindy
7 Clean & Jerks
1 Cindy
8 Clean & Jerks
1 Cindy
9 Clean & Jerks
1 Cindy
10 Clean & Jerks
1 Cindy
For time: I finished in 31:21

Ok, let me perform a little workout analysis here...
10 Cindys = 50 Chinups, 100 Pushups, and 150 Squats
1+2+3+4+5+6+7+8+9+10=55 Clean & Jerks
Total Reps: 355
Total C&J Volume: 6,325 pounds
Rep Speed: 11.3 Reps/Minute
Rep Time: 5.3 Seconds/Rep

Conclusions: I did a lot of work, but also spent a lot of time hunched over with my hands on my knees trying to find an extra scrap of air to breath. During one of these little breaks, I saw that David had arrived at the gym. He sat down across from where I was doing my C&J's and commenced to eat a sandwich. I hadn't had breakfast yet so David's activities fascinated me. Have you ever seen a beautiful woman with a guy and think to yourself, "I can kick his ass..." That's how I felt in that moment except the object of desire was a sandwich and David is a veteran who often does his workouts in a 20# weighted vest. :eek: As I observed man and sandwich, I wondered if I could quickly grab the sandwich, take off running with it, and get in a few bites before the man caught and beat the crap out of me. Instead, I tried to work guilt to my advantage and hollered at David, "I hope you brought enough for everyone!" in the hopes that he might walk over with a tomato or piece of cheese. Instead, he uttered something discouraging with his mouth full which I failed to hear because I was in mid-heave of my next C&J.

Warmdown:
Laying on my back in a pool of my own sweat.