After a crappy show end on Friday - and 7 hours of driving - then an AR-ish day digging out snow forts and hiking up a toboggan run at Wolverton Saturday, here's a day worth logging ... as an AR day ... with 8 hours of driving ... and a tiny workout. Today's grace on the burpees goes to yesterday, yesterday's burpees +1 comes to today, and tomorrow I don't have to do 119 burpees. Everyone wins.
3x19 burpees, plus a demo for Brennan.
3x max reps DB squat clean and press @ 35#
It's nothing much, but it's much better than nothing.
9 - 3 hours.
oGWICn: Day 59, 59 burpees.
Sunday, February 28, 2010
Thursday, February 25, 2010
Living in the Shadow of the Bay Bridge
Driving into the bay area, I'm listening to the radio and hearing about a guest lecturer at Berkeley - no surprise here - digging deep into his understanding of political history and philosophy and - get ready - bringing to light the evils of the - Obama? Nah. - Bush administration. Wow. Beating a dead horse, are you? Only in SF would anyone buy a ticket to listen. Can't you get this crappé for free on CNN?
Right now when everyone has to end every sentence with "in this economy," caused by liberals forcing banks to sell mortgages to people who proved that they would not repay them, this city of lemmings is going to assign blame on the last administration ... and swallow the We Need Socialist Health Care turd without sniffing it for the shit it is first.
I'm not defending Bush. He was my president when he put that bullhorn to his lips and went after the muslim bastards who attacked us on 9/11. He ceased to be my president when he started giving my money to lazy people who want something for nothing. But Obama? He was never my president. He never did a day of work in his life. He wants to give our hard work to those like him who want my something for their nothing. And there's not a something left to give. We don't have any money left to give. We're in debt, saavy?
Right now, the most generous polls have 56% of the people totally against Obama's communisty health care package. Those uncaring bastards! Don't they want people to get their something for nothing?
If the world was different, everyone could get their free appendectomy. Or Abortion, or whatever you progressive nits think they deserve for free. But the world isn't a dream-economy, and someone has to pay for these things. That someone is me, or my children, or God Have Mercy, my freaking great-grandchildren, because legislators have already spent 4 generations-worth of GNP.
Please stop. In my dream-economy, you people would stop spending taxpayer money on your stupid dirty needle programs. In my dream-economy, you'd balance the budget and only spend what the government took in last year. But I'm not asking you to do what you're hard-wired to do, and waste. I'm not asking you to stop spending my money on idealistic idiocy, because that's how you're wired.
I'm asking you to please stop acting like you're so compassionate and caring, as you force us all into another Great Depression. Your ivory tower care is going to make us all feel the sting of hunger, need, and the bite of reality. Snap the fuck out of it, will you?
Right now when everyone has to end every sentence with "in this economy," caused by liberals forcing banks to sell mortgages to people who proved that they would not repay them, this city of lemmings is going to assign blame on the last administration ... and swallow the We Need Socialist Health Care turd without sniffing it for the shit it is first.
I'm not defending Bush. He was my president when he put that bullhorn to his lips and went after the muslim bastards who attacked us on 9/11. He ceased to be my president when he started giving my money to lazy people who want something for nothing. But Obama? He was never my president. He never did a day of work in his life. He wants to give our hard work to those like him who want my something for their nothing. And there's not a something left to give. We don't have any money left to give. We're in debt, saavy?
Right now, the most generous polls have 56% of the people totally against Obama's communisty health care package. Those uncaring bastards! Don't they want people to get their something for nothing?
If the world was different, everyone could get their free appendectomy. Or Abortion, or whatever you progressive nits think they deserve for free. But the world isn't a dream-economy, and someone has to pay for these things. That someone is me, or my children, or God Have Mercy, my freaking great-grandchildren, because legislators have already spent 4 generations-worth of GNP.
Please stop. In my dream-economy, you people would stop spending taxpayer money on your stupid dirty needle programs. In my dream-economy, you'd balance the budget and only spend what the government took in last year. But I'm not asking you to do what you're hard-wired to do, and waste. I'm not asking you to stop spending my money on idealistic idiocy, because that's how you're wired.
I'm asking you to please stop acting like you're so compassionate and caring, as you force us all into another Great Depression. Your ivory tower care is going to make us all feel the sting of hunger, need, and the bite of reality. Snap the fuck out of it, will you?
Ca - My Kingdom for a Pull Up Bar - Feb 25
Hey, wtf? The hotel gym has a bar that can support my weight. This changes everything, today.
4 rounds:
14 pull ups
14 incline DB presses with 50#s, descending on the adjustable bench
14 KB swings, 50# DB
14 burpees
Rest one minute between rounds (and every 3 pull ups, and between 7-rep burpee partitions, and...)
8 hours /15 hours. 26 minutes total; PE: 7.
oGWICn: Day 56, 56 burpees.
4 rounds:
14 pull ups
14 incline DB presses with 50#s, descending on the adjustable bench
14 KB swings, 50# DB
14 burpees
Rest one minute between rounds (and every 3 pull ups, and between 7-rep burpee partitions, and...)
8 hours /15 hours. 26 minutes total; PE: 7.
oGWICn: Day 56, 56 burpees.
Wednesday, February 24, 2010
AR - Active, Rest Redefined - Feb 24
I intended to chalk up my burpees for the day and do some sets of feet to bar. Some stretching, and that's all. Really, an easy day.
Work called for me to jump onto I-5 and drive like a bat outta hell to SF, and to another dicked up hotel exercise room. No bar to hang on (no surprise) but hey! Here is a rack of dumbells. More Active, less Rest today.
5 rounds
11 burpees
11 DB squat cleans @ 30#/35/40/45/50
Rest one minute between rounds.
Maybe from all the sitting in the car and pushing forward on the gas pedal, but an unsettling pain in my right knee when going deep during the cleans (but not the burpees).
6.5 - 1 hours /24 hours. 22 minutes of work; PE: 7. 223/14.
oGWICn: Day 55, 55 burpees.
Work called for me to jump onto I-5 and drive like a bat outta hell to SF, and to another dicked up hotel exercise room. No bar to hang on (no surprise) but hey! Here is a rack of dumbells. More Active, less Rest today.
5 rounds
11 burpees
11 DB squat cleans @ 30#/35/40/45/50
Rest one minute between rounds.
Maybe from all the sitting in the car and pushing forward on the gas pedal, but an unsettling pain in my right knee when going deep during the cleans (but not the burpees).
6.5 - 1 hours /24 hours. 22 minutes of work; PE: 7. 223/14.
oGWICn: Day 55, 55 burpees.
Tuesday, February 23, 2010
Wa - One of Those Days - Feb 23
3x20 with 10# hyperextensions/2x27 burpees.
3x 7/8/9 with 115# SDHP.
5x7+ chins on gravitron (scaling down from no help)/4xdips
Just one of those days where you just get in and get what's on the calendar done. The burpees came more easily than I might have expected - while I'm feeling overtrained, but knowing I'm not … just overtired. High pulls felt great, chins and dips felt weak.
9 hours /28 hours. 29 minutes of work; PE: 6. 219/16. oGWICn: Day 54, 54 burpees.
3x 7/8/9 with 115# SDHP.
5x7+ chins on gravitron (scaling down from no help)/4xdips
Just one of those days where you just get in and get what's on the calendar done. The burpees came more easily than I might have expected - while I'm feeling overtrained, but knowing I'm not … just overtired. High pulls felt great, chins and dips felt weak.
9 hours /28 hours. 29 minutes of work; PE: 6. 219/16. oGWICn: Day 54, 54 burpees.
Monday, February 22, 2010
Wl - It's Cumulative - Feb 22
The burpees begin to do their damage early on.
Buy in: 4x
20 hyperextensions with 10# ball/10 feet to bar/15 burpees (8 on last set)
4x 9-10 leg curl/10-12 calf raises.
3x 7/8/9 squat cleans with 103# (jr bar). Cleans felt great on the last two sets. It's mind over matter, mostly - save for the cumulative effect of all that other work sapping all of my strength. heh.
8.5 hours/21 hours. 39 mins of work; PE: 7. 217/15.
oGWICn: Day 53, 53 burpees.
Buy in: 4x
20 hyperextensions with 10# ball/10 feet to bar/15 burpees (8 on last set)
4x 9-10 leg curl/10-12 calf raises.
3x 7/8/9 squat cleans with 103# (jr bar). Cleans felt great on the last two sets. It's mind over matter, mostly - save for the cumulative effect of all that other work sapping all of my strength. heh.
8.5 hours/21 hours. 39 mins of work; PE: 7. 217/15.
oGWICn: Day 53, 53 burpees.
Sunday, February 21, 2010
M - MTB TT-ish - Feb 21
Hammertime to the Shaw's. Really feeling the inability to make work in the first half hour (maybe a little headwind) but not pushing the gears I'm accustomed to. A good spin up Rattlesnake. First full ride of the year. Let the suffering begin.
8.5 + 1.5 hours/60 hours. 95 mins of work; PE: 7. 220/15.
oGWICn: Day 52, grace day.
8.5 + 1.5 hours/60 hours. 95 mins of work; PE: 7. 220/15.
oGWICn: Day 52, grace day.
AR - Rainy Day - Feb 20
Quick core burn and today's burpees.
5x13 burpees/5xmax reps (25-15) abmats.
Got in some good stretching afterwards. Used the hula hoe today too, I think that's gotta count for push/pull and some hip drive.
9 hours. 219/16.
oGWICn: Day 51, 52 burpees.
5x13 burpees/5xmax reps (25-15) abmats.
Got in some good stretching afterwards. Used the hula hoe today too, I think that's gotta count for push/pull and some hip drive.
9 hours. 219/16.
oGWICn: Day 51, 52 burpees.
Friday, February 19, 2010
Ca - My Neighbor's Heavy Breathing - Feb 19
Rolled out of bed and right to it. Mrs. Brown was working in her backyard next door - we were both listening to, but not seeing each other. She sounded like she was rummaging around getting chores done, while I sounded like I was gasping from having relations with heavy metal sexbots.
5 rounds:
13 pull ups
12 ring dips
11 1.5 pood KB swings
10 burpees
I know, it's a lot of volume, but I've missed it all so much. Except the burpees. Shewt, I was tempted to add in feet to bar and squat cleans. But I'm saving those for Sunday.
8 + 1 hours/24 hours. 30 mins of work; PE: 8. 217/13.
oGWICn: Day 50, 50 burpees.
5 rounds:
13 pull ups
12 ring dips
11 1.5 pood KB swings
10 burpees
I know, it's a lot of volume, but I've missed it all so much. Except the burpees. Shewt, I was tempted to add in feet to bar and squat cleans. But I'm saving those for Sunday.
8 + 1 hours/24 hours. 30 mins of work; PE: 8. 217/13.
oGWICn: Day 50, 50 burpees.
Thursday, February 18, 2010
M/S - One on the Run - Feb 18
Get right on it.
5 rounds:
10 burpees
.25 on the treadmill at 1.5% 6.6 mph/6.8/6.8/7.0/7.0
8.5 hours/15 hours. 16 mins of work; PE: 8.
oGWICn: Day 49, 50 burpees.
5 rounds:
10 burpees
.25 on the treadmill at 1.5% 6.6 mph/6.8/6.8/7.0/7.0
8.5 hours/15 hours. 16 mins of work; PE: 8.
oGWICn: Day 49, 50 burpees.
Wednesday, February 17, 2010
Wl - Make Up Daze - Feb 17
Not many options in the W gym.
4 rounds, starting and ending with the burpees I owed (with some interest).
5x20 burpees
4x
max reps Total Abdominal
12 extensions
11 curl
20-12 calf raises
There's a big difference between a set of 12 burpees and a set of 20. Let's see how day 100 goes.
8 - 1 hours/24 hours. 24 mins of work; PE: 7.
oGWICn: Day 48, 100 burpees.
4 rounds, starting and ending with the burpees I owed (with some interest).
5x20 burpees
4x
max reps Total Abdominal
12 extensions
11 curl
20-12 calf raises
There's a big difference between a set of 12 burpees and a set of 20. Let's see how day 100 goes.
8 - 1 hours/24 hours. 24 mins of work; PE: 7.
oGWICn: Day 48, 100 burpees.
Tuesday, February 16, 2010
AR - Feb 16
I didn't do anything but stretch my calves, go to Times Sq church, and drink Honey Porter. I'm taking today's burpees and shovin' them up tomorrow's butt.
Monday, February 15, 2010
Wl - Whatever, Whenever - Feb 15
4 rounds:
Total Adominal
Leg Extensions x10
Leg Curl x10
Calf Press x12-22
Burpees x11 (last trip x13)
Short one trip to the abdominzer (pogue sitting on it). Best I can do today at the Wdubs.
6.5 hours/24 hours. 20 mins of work; PE: 6.
oGWICn: Day 46, 46 burpees.
Total Adominal
Leg Extensions x10
Leg Curl x10
Calf Press x12-22
Burpees x11 (last trip x13)
Short one trip to the abdominzer (pogue sitting on it). Best I can do today at the Wdubs.
6.5 hours/24 hours. 20 mins of work; PE: 6.
oGWICn: Day 46, 46 burpees.
Sunday, February 14, 2010
Wa - Baby Step - Feb 14
Down to the hotel gym with little time but good intentions. Alas, no freaking pulling machines at all! I didn't get a look at the upper body gear before. Just used what was there and got moving.
4x
20 reverse push ups/
max reps total abdominal/
10 chest press machine/
3x
arm extension machine/
arm curl machine
Better than nothing? I'm wondering if a rest day might have been more beneficial.
7 hours/24 hours. 14 mins of work; PE: 6.
oGWICn: Day 45, 0 burpees (grace).
4x
20 reverse push ups/
max reps total abdominal/
10 chest press machine/
3x
arm extension machine/
arm curl machine
Better than nothing? I'm wondering if a rest day might have been more beneficial.
7 hours/24 hours. 14 mins of work; PE: 6.
oGWICn: Day 45, 0 burpees (grace).
Saturday, February 13, 2010
WoD "Susan DD" - Feb 13
"Susan DD"
Run 400m, 20 Push ups, 20 Squats: 5 rounds.
Just a Susan Double Distance. Ran this one on a treadmill at 1.5%; 6.6 mph/6.8/7.0/7.2/7.4 speed on the rounds. 16.45. The runs felt like rest, until the speed started kicking in.
Cash out: 4x11 burpees. Gah, they took 7.42!
8 hours/24 hours. 24 mins of work; PE: 8.
oGWICn: Day 44, 44 burpees.
Run 400m, 20 Push ups, 20 Squats: 5 rounds.
Just a Susan Double Distance. Ran this one on a treadmill at 1.5%; 6.6 mph/6.8/7.0/7.2/7.4 speed on the rounds. 16.45. The runs felt like rest, until the speed started kicking in.
Cash out: 4x11 burpees. Gah, they took 7.42!
8 hours/24 hours. 24 mins of work; PE: 8.
oGWICn: Day 44, 44 burpees.
Friday, February 12, 2010
Cl - Is This All You Got? - Feb 12
Trying to get a little something goin' on at the W Times Sq gym room. Dear Hotel: don't say you have a health club when you are only packin' a treadmill and a bosu ball. HTFU!
Not even a dumbell rack. Most of my plans for this week's workouts were predicated on the existence of some DBs. At least.
Anyway, Buy in: 43 burpees.
Then:
5 rounds
Total Ab machine, max reps
Calf Press x 27 to 17 (adding weight)
Leg Curl x12
Extensions x14-12
Jumping Squats x12
5.5 - 1 + 1 hours/24 hours. 20 mins of work; PE: 6. 217/14.
oGWICn: Day 43, 43 burpees.
Not even a dumbell rack. Most of my plans for this week's workouts were predicated on the existence of some DBs. At least.
Anyway, Buy in: 43 burpees.
Then:
5 rounds
Total Ab machine, max reps
Calf Press x 27 to 17 (adding weight)
Leg Curl x12
Extensions x14-12
Jumping Squats x12
5.5 - 1 + 1 hours/24 hours. 20 mins of work; PE: 6. 217/14.
oGWICn: Day 43, 43 burpees.
Thursday, February 11, 2010
Ca "F-250" - Lookit All the Pretty Colors - Feb 11
F-250
50 Pull Ups
50 Dips
50 Knees to Elbows
50 Ov Squats 45#
50 Burpees
BodyX downtown had a couple of guys on the only dipping station, so I juggled the order and nearly did the dips last. On a Cl day, I recommend the Rx'ed order for full … "attenuation."
Pull Ups - 5.37
Knees to Elbows - 5.41
Ov Squats 45# - 4.44
Dips - 6.56
Burpees - 7.15
30.15
Dips took a little longer as I was walking around the gym floor looking for an open dipping station.
Was really feeling the push up portion of the burpees having come right off the set of dips.
This is one of those WoDs that is as hard as you wanna make it. I felt like I was resting too much, but then again, during the burpees, I really was sprouting sweatdrops and seeing the world in technicolor. So.
8.5 - 1 hours/24 hours. PE: 7. 217/17.
oGWICn: Day 42, 50 burpees.
50 Pull Ups
50 Dips
50 Knees to Elbows
50 Ov Squats 45#
50 Burpees
BodyX downtown had a couple of guys on the only dipping station, so I juggled the order and nearly did the dips last. On a Cl day, I recommend the Rx'ed order for full … "attenuation."
Pull Ups - 5.37
Knees to Elbows - 5.41
Ov Squats 45# - 4.44
Dips - 6.56
Burpees - 7.15
30.15
Dips took a little longer as I was walking around the gym floor looking for an open dipping station.
Was really feeling the push up portion of the burpees having come right off the set of dips.
This is one of those WoDs that is as hard as you wanna make it. I felt like I was resting too much, but then again, during the burpees, I really was sprouting sweatdrops and seeing the world in technicolor. So.
8.5 - 1 hours/24 hours. PE: 7. 217/17.
oGWICn: Day 42, 50 burpees.
Wednesday, February 10, 2010
Wl - Days Off Should Make You Feel Better - Feb 10
So, the 6th was Super Bowl Sunday. Did the Pulls and some ring dips on the old bar during the halftime show (the Who who?). Ergo, it's been 3 days since I've done anything but the daily burpees. And man, I felt flat today. Blame lack of sleep and dehydration, methinks.
Anyway, here's a basic Wl day because next week in NYC I won't be able to do any hamstring curls or deads. Off schedule, whawhazzat?
Buy in: 4x20 hyperextensions with 6# ball/4x10 feet to bar/4x(11)10 burpees.
4x10 curls/4x13 extensions.
5x5 deep deads with 205#.
5x12 calves on the A-frame.
7.5 - 1 hours/72 hours. 44 minutes of work; PE: 7. 221/16.
oGWICn: Day 41, 41 burpees.
Anyway, here's a basic Wl day because next week in NYC I won't be able to do any hamstring curls or deads. Off schedule, whawhazzat?
Buy in: 4x20 hyperextensions with 6# ball/4x10 feet to bar/4x(11)10 burpees.
4x10 curls/4x13 extensions.
5x5 deep deads with 205#.
5x12 calves on the A-frame.
7.5 - 1 hours/72 hours. 44 minutes of work; PE: 7. 221/16.
oGWICn: Day 41, 41 burpees.
Saturday, February 06, 2010
AR - Valentine's Dance - Feb 5
No time to work out on this special day today, call it AR as I get what I can, and shuffle the week to compensate.
5x max reps abmats/3x 12 burpees. Got in a full stretching routine.
8.5 hours. 217/15-219/11.
oGWICn: Day 36, 36 burpees.
5x max reps abmats/3x 12 burpees. Got in a full stretching routine.
8.5 hours. 217/15-219/11.
oGWICn: Day 36, 36 burpees.
Thursday, February 04, 2010
Ca - Burpees a la Carte - Feb 4
5x8 chins/4x15 ring pushups. Ironically, I was partitioning the chins 5+3. I wonder if I'm making any headway at all.
5x7 burpees/5x7 thrusters @ 100#. One minute rest between couplets.
8 hours/30 hours. PE: 7. 221/15-220/13.
oGWICn: Day 35, 35 burpees.
5x7 burpees/5x7 thrusters @ 100#. One minute rest between couplets.
8 hours/30 hours. PE: 7. 221/15-220/13.
oGWICn: Day 35, 35 burpees.
Wednesday, February 03, 2010
Cleans, Cleans - Feb 3
Bought in with 3x20 hyperextensions with the 10# ball/2x17 burpees. The burpees are mean magic, what the heck, they just drain me.
5x8 cleans with 93#/4x12 calves. Yes, it was a junior bar, and yes, it was light, and yes again, my form blew. Maybe because it was light. But I wasn't feeling too great today, and the weight was less the worry than just blamming the reps ugly and fighting through this general malaise.
8 - 1 hours/72 hours. 26 minutes of work; PE: 7. 218/16.
oGWICn: Day 34, 34 burpees. I've not been loggin' but I've not been missin' either. Got all my days so far... some of these last days, however, the burpees have been all that I've gotten.
5x8 cleans with 93#/4x12 calves. Yes, it was a junior bar, and yes, it was light, and yes again, my form blew. Maybe because it was light. But I wasn't feeling too great today, and the weight was less the worry than just blamming the reps ugly and fighting through this general malaise.
8 - 1 hours/72 hours. 26 minutes of work; PE: 7. 218/16.
oGWICn: Day 34, 34 burpees. I've not been loggin' but I've not been missin' either. Got all my days so far... some of these last days, however, the burpees have been all that I've gotten.
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