A new Gnomusmaximus.....

[mirroroferised]

Nice PR the other day.




Some people take screenshots of their mfp and paste it in. That's more or less what I used to do.

My crappy laptop doesn't take screen shots so what I used to do was copy and paste mfp into an image program I think it was draw or whatever free one comes along. Save it and then upload it with photobucket.



It was a real pain in the arse though and I didn't do it for very long.

[GnomusMaximus]

Thanks, sounds like a pain...I understand why you stopped.

Remaining -476 4 -42 -28 -2,982 33
Calories Carbs Fat Protein Sodium Sugar

[GnomusMaximus]

Press day


Press - kg 40x5 45x5 50x5 55x5 55x5
Jerk - kg 55x2 60x2 65x2 70x2 70x2
Push -up 5 5 5 - -
WOD
2 el laps
15 x 30kg C/J
1 el lap
15x30kg C/J
2 el laps
(9:43)

"el laps" means laps around the elementary wing at my school.

Totals 2,070 140 65 110 2,870 22
Your Daily Goal 2,280 285 76 114 2,300 86
Remaining 210 145 11 4 -570 64
Calories Carbs Fat Protein Sodium Sugar

[GnomusMaximus]

realized i haven't posted an event video for a bit...also realize my shift key is stuck....

sheaf...sheaf is an event where the idea is to throw a sheaf of hay over a bar that gets higher each round. shhh....it's really nylon rope because hay either falls out of the bag when it's dry or gets heavy as f-ck when it rains. you use a pitchfork and have to use two hands. the idea is to kind of do a super ballistic power snatch then stop and pull back a little. it is perhaps the most 'violent' of the throws.

This is one of the Canadian guys I get to throw with sometimes....and my shift key seems to be working again:



to put it bluntly sheaf is crazy...it is not a Scottish event....it was originally Welsh and then the Canucks started it here and now it is big in the US. The Scotts don't even do it. world Championships don't have it so the scotts won't be at a disadvantage even. people get nuts about it. Some places have rules about the number of tines a fork can have (less friction with 2 vs 3). some games only allow you to use the same fork. People are now making aluminum and carbon fiber fork handles...it's nuts. I have the problem of a) hating and sucking at sheaf and b) living in the area where the best sheaf guys in the world all live and therefore love throwing sheaf at every games. My best is 20' which gts me dead last in most games but sits me OK in the North American rankings.

I have decided to embrace sheaf this year. I am going to modify my fork by cutting out the middle tine, and cutting off the excess handle. I am going to rig up a bag and upright this spring, and I am going to happily practice...OK maybe not happily. here is some more sheafing...

[Marius_Ursus]

I hate sheaf toss. LOL

Post a pic of your fork, Gnome!

[GnomusMaximus]

I wonder if I have one somewhere, maybe on fb. Ya, one of the guys does some pretty awesome wood burning work and made me this really cool Gnome themed fork for me. I think Marius was actually with me when I first picked it up.

[Marius_Ursus]

I wonder if I have one somewhere, maybe on fb. Ya, one of the guys does some pretty awesome wood burning work and made me this really cool Gnome themed fork for me. I think Marius was actually with me when I first picked it up.

I was. I was actually standing in your pavilion when you saw it for the first time. I remember the look on your face, and I was mirin hard.

[GnomusMaximus]

Yesterday:

30 minute hill run. more or less 3 trips up a hill and back down. Jogged as long as I could on the way up then fast walked the rest up then ran down.

I kept having people ask me about opening the fitness center after school. So I said I would on the days I don't have to come back and open it at night. That would mean Monday and Wednesday. Won't be very inconvenient since my kid is around foor afrter school anyway.

I can't stand just sitting around so I was trying to figure out what to do with that time. I thought about adding more lifting days, taking my crossfitish workouts off of the lifting days and doing them on Monday/Wednesday (maybe up them a level since they would be by themselves). In the end I think I'm going to leave the lifting days as is and just add some boring steady state cardio (spin bike or elliptical). Since I'm starting to push against 50 I might need some more of that stuff as opposed to more HIIT stuff.

[GnomusMaximus]

Today:

20 minutes on the spin cycle.

After doing this I have decided it is boring as f*ck and the idea of adding steady state cardio is stupid.....I am therefore going with the crossfit idea....so it will be

Monday: WOD, Tuesday: Lift Wed:WOD, Thursday: Lift then if I feel like it I'll do something outside one day over the weekend.

[mirroroferised]

Today:

20 minutes on the spin cycle.

After doing this I have decided it is boring as f*ck and the idea of adding steady state cardio is stupid.....I am therefore going with the crossfit idea....so it will be

Monday: WOD, Tuesday: Lift Wed:WOD, Thursday: Lift then if I feel like it I'll do something outside one day over the weekend.

lol yup standard cardio sucks. I'll take a bike ride outside or a run with my kids any day but other than that, if it's not sports related it gets old quick.

[wedjim]

You tried it and it sucks, I agree. Nothing more boring then walking, or running in place for anything over a few minutes warm up.

I prefer cardio with weights!

[GnomusMaximus]

Yesterday food:
Totals 2,136 160 95 92 3,210 17
Your Daily Goal 2,180 273 72 109 2,300 82
Remaining 44 113 -23 17 -910 65
Calories Carbs Fat Protein Sodium Sugar

[GnomusMaximus]

Deadlift - kg 70x5 90x5 110x5 130x5 137.5x5
Snatch - kg 40x2 42.5x2 45x2 47.5x2 47.5x2
Pull - ups 2 4* 3* 1*

* - means I did the chins from a box so they were assisted, although I tried without it first.

[jtroster]

I have to do assisted chins or I get golfers elbow. Perhaps over time the tendons will strengthen enough for me to do them unassisted.

[Cooper72]

I have to do assisted chins or I get gophers elbow. Perhaps over time the tendons will strengthen enough for me to do them unassisted.

Lol, hates me some gophers elbow.

Going through that issue right now with weighted chins. Muscles are fine, tendons are complaining.

[GnomusMaximus]

I love this on so many levels....

[GnomusMaximus]

Conditioning
10-8-6-4-2

DL-70kg, BP-45kg, Clean-35kg
(9:09)

Pack scaling for Isabel

[jtroster]

Lol, hates me some gophers elbow.

Going through that issue right now with weighted chins. Muscles are fine, tendons are complaining.

Damn autocorrect. Fixed.

[GnomusMaximus]

Behind the neck jerk-kg: 60x2, 65x2, 70x2, 75x1, 80x1, 85x1, 90x1, 92.5x-
BP- kg: 60x5, 65x5, 70x5, 77.5x5, 77.5x5
Dips: 3

Decided to make BTNJ's my power move for my Bench Press day and needed to see where I was. I videoed them and learned something. I push myself back into a press position, almost leaning back when I should be going down under the bar. Probably why I miss at the catch.
I have a bit of a sinus infection so when I tried to do dips it felt like my head was going to explode. As a person that has survived a piece of their head actually exploding, I decided to stop.

[GnomusMaximus]

Squats(kg): 60x5, 80x5, 90x5, 100x5, 112.5x5
Cleans(kg): 60x2, 62.5x2, 65x2, 70x2, 72.5x2
Puppies WOD: 5 rounds (5:57)
25# DL x 9
25# Hang Snatch x 6
25# Overhead Squat x 3

Squats


Cleans

[NorwichGrad]

Mr. G,

Your set up is good. Your first pull tempo (speed) is good. Your second pull explosion is good. Your third pull catch is good.

The movement in your first pull is lower back dominant. You raise your hips faster than your shoulders. You will unnecessarily pre-fatigue your lower back.

See how you set up? On the way up, maintain this angle. In other words, your hips / lower back and your shoulders should go up at the same rate. You want your first pull to be leg-dominant, and not lower back.

Other than the first pull movement, everything else is good.

Keep it up, boss!!

This might help.

[GnomusMaximus]

Thanks, trying to do some work with just a light steel bar from time to time, but I still keep segmenting that pull. Need to get everything moving all at once.

[mirroroferised]

Squats and cleans looked good from my seat. How come you squat outside of the cage?

[GnomusMaximus]

I think it's safer, and easier on the bar if you "dump" squats. You just need to a) know how to do it and b) have bumper plates.

[GnomusMaximus]

here is a very strong guy showing it.



I would like to add that I RARELY if ever do that.

[GKC45]

If a mere mortal were to try and keep up with your workouts-

[GKC45]

Totally unrelated to your journal, but this came up as a recommended vid and I thought I would just randomly dump it here-

[GnomusMaximus]

I like Jim Carey, I think he was born 30 years too late though. The exaggerated physical comedy is unfortunately not appreciated as much as it was.

I just realized I have had like three different vegetables over the past two days....I think that's a PR.

[GnomusMaximus]

Event video time!!!!!!!

I like pulling stuff! Give me a harness and a rope and I'll pull it, or at least try to pull it. Stay low, fast feet, keep the hands moving on the rope....here is a little guy pulling a tractor pull sled. The cool thing about this is that the weight is on a chain so it gets heavier as it moves along.



...and here is the best guy in the world at it. The cool thing is that he is a friend of mine and has been featured on Superhumans...the bad thing...the air force guy....turned out to be a completely sick as f*ck serial killer (serious).

[mirroroferised]

Congrats on the pr


Interesting about dumping the weight. Not sure I'd be up for that, I'm sure it would end badly lol but nice to see it being done if the situation ever should arise.