Wl - Squats, Mostly - Mar 31

x10 Ov Sqt @ 95#
x10 Front Squat @ 95#, 115#, x8 @ 135#, 145#, 145#
x10 Ov Sqt @ 95#
x10 Front Sqt @ 95#

Cash out:
4x12 on the A-frame at 6.

Feeling the onset of the springtime allergy malaise. Today was the first day over 70 degrees, and the air is backing up with the high pressure system. Runny nose, lethargy. Left achilles is strained and no better today than yesterday.

8 -2 hours/36 hours. 30 minutes total, PE: 7. 217/13.

S Run - 4x400 - Mar 30

6 mins warm up over to the bike path. Then 4x

.1 out and .1 backs in 1.16 on 2.30

Yeah, the third one sucked. and yeah, my left achilles is giving me the same old shite it gives me when I run repeats. Mutinous piece of shite.



Ran the obligatory quarter with Maylow for the warm-down.

6 hours/12 hours. 22 minutes total, PE: 9. 215/11 - post run.

Ca - Tabata Pull Ups - Mar 29

Threw down the phone and let it run tabata timer ... 20 rounds of 5 each was the goal. Early in the going, I got the brilliant idea to do better than 5's because I'd do worse than 5's later, probably, so I did a few 8's and 7's, but then fell off the wagon and ended up doing 4's for most of the backstretch. Rep count: approx. 90. Next time, just do 5's, willya?

Cash out:
12 tabata rounds 4x each
low push up plank/dead bugs/plank

Then, when the Wictor showed up, did a second round of 12 just because. And, surprisingly and admirably, the second go was easier than the first.

8 hours/36 hours. 31 minutes total, PE: 8. 215/14 - 215/11 PM.

S Run - Mini Murph - Mar 28

Out the door with little time in the AM. Quarter mile warm-up/down to the bike path, then out to Chester bridge doing tenths of backward/easy/interval/easy. Something like six rounds of those .4s. Felt clunky and tight starting out, and the backward running really didn't help out with that at all. Battled quad lock the whole way.

Good one! 3.1 miles.

8 hours/24 hours. 38 minutes total, PE: 8. 216/13.

AR - Presses - Mar 27

Just banged out 6 sets of max rep strict presses @ 120#.

9 + 2 hours/24 hours. 12 minutes total, PE: 6.

S Run - Imbibe in the Dirt - Mar 26

Early georun west along the bike path to find "Embibe." After that, worked in 9 40-second intervals on 4.00s as I came back along the north side of the river.

Felt good today. Loose and stride was in a groove. Who woulda thunk it after leg day yesterday?

PM: 5 sets of deadhang neutral grip pull ups - ranging from 10 down to 5.

8.5 hours/24 hours. 52 minutes total, PE: 8. 215/14.

Wl - Butt Lock - Mar 25

Buy in:
3x
15 hyperflexions w/ 15# ball
10 feet to bar
7.30

1x10 Ov Sqt @ 95#

Antagonists:
4x11 -
extensions @ 205/seated curl @ 130#/A-frame @ 7/seated calves @ 2
16.00

Da shit:
x10,11,12,13
Ov Squat @ 95# & Back Squat
Failed on the final squats at 8 of the 13. That was a good stopping place. Wasn't about the weight.
15.30

8 hours/24 hours. 39 minutes total, PE: 8. 215/14.

Ca - PushPull10! - Mar 24

Bar dips/Pull ups
10! on the 30s, hourglass format
10 pulls, 1 dip = 1 minute
down to 1 pull/10 dips

Last set of dips barely made it at the bell. Today, the pulls were stronger.

6 hours/48 hours. 10 minutes total, PE: 8. 215/15.

CL - Gradient - Mar 22

10 Extensions/10 seated curl/15 hyperflexions/10 feet to bar
10 Extensions/10 seated curl/15 hyperflexions/10 feet to bar
10 Extensions/10 Deads @ 135#/15 hyperflexions/10 feet to bar
10 Deads @ 155#/12 Calves on the A-frame @ 6/15 hyperflexions/10 feet to bar
10 Deads/12 A-frame/12 Seated calves/10 feet to bar
10 Deads/12 A-frame/12 Seated calves
10 Deads/12 A-frame/12 Seated calves
A few Romanian Deads @ 135#/12 A-frame/12 Seated calves

It looks like a lot, but it played out pretty simply. Adding weight to the deads each round, and scaling down the reps per round, next time.

9 hours/24 hours. 29 minutes total, PE: 7. 215/15.

Ca - Pull2 Push2 - Mar 21

8! on the Tabata timer, rotating from
Neutral grip pulls/SDHP @ 98#/Bar Dips/Standing Presses @ 98#

Opted to go on the last round instead of doing the ones. Got sevens on them all, I think. This was a fun little WoD - and generated some cardio along with a pump.
Gotta go 9! next time.

8 hours/24 hours. 16 minutes total, PE: 8. 217/16 - 221/13 PM.

AR - AR15o - Mar 20

3x 150-your age
max reps ceiling stompers/push ups/finish with air squats
one min RI ... or more

Raining too hard to do much else this day. Lots of squats. My right wrist is feeling mouse-pain and won't bend backward. Did the push ups on the knuckles to keep it straight.

8 - 3 hours/24 hours. 18 minutes total, PE: 7. 217/14.

AR - Coma by KB Swings - Mar 19

Off for a night out to the Jam game after brewing, squeezing in KB swings today. Lower back's felt hinky all day, so I face it head on. These should help.

Doubles on each round, and stopped before failure. 9 Rounds = tops at 18. 90's not a bad rep count.

8 hours/24 hours. 9 minutes total, PE: 6. 217/14.

Tres Bros Honey Brown

Dew and I at Dave P's place. First time I've packed up all the gear to do a remote brewing! Simply used the Northern Brewer Honey Brown kit, but swapped out the Wyeast 1056 for dry Nottingham.

SPECIALTY GRAINS - 25 mins up to 170 degrees
.25 lbs Simpson’s Chocolate
.25 lbs Dingemans Special B
.25 lbs Dingemans Biscuit
.25 lbs Briess Special Roast

FERMENTABLES
6 lbs Gold malt syrup
1 lb Honey late addition (45 min)

HOPS
1 oz Cluster @ 7.5% (4/5ths at 30 min, 1/5th aroma at 45 min)

Kinda knocking the Naughty Brown formula, but substituting Cluster for Cascade, and real grains (!) for the Quaker oats. This should be good!
Everything went like clockwork. Nice slow steeping on the grains, got up to a good boil after a 10 minute-ish in-between after adding in the extract - so, really a 50 minute rolling boil. Dew brought the magic in the form of a full Lengthwise pig of seasonal Brown and a good tri tip.

What to report? Hops went in and smelled yummy. Dave got the yeast wet in a cup and we dabbed in a spot of honey. Honey went into the boil and we skimmed off the foam impurities. Ran the hose chiller, put the yeast in first, and kegged in a leaker corney.
Shooting for an OG of 1050, hit it right on the mark. Grains and extract, before the honey, was 1030, FYI.

Day 2, the Nottingham is going great, pushing gas out of the top cap.

Day 3: Someone did me a favor and added some plastic atop the corney to keep it from making a mess. And, in the process, depressed the release valve, closing it. The perfect little slow-leak we had goin' was no more, the tank built up pressure all night, and the brew waited like a pandora's box for me to release it this morning. Which I did ... all over the floor, walls and my clothes.
The fermentation is vigorous, we'll say. Now to continue to pull the pin on that release valve everytime I think of it for the next few days – which I was hoping to be freed from thinking about. Ah well.

Day 6: Finished the ferment at 1008. Thrown into the fridge and we'll rack out of the bottom in a day or two.

9 Weeks Later:
There's still a bit of a funk to what's going on in that corney. Hit it really hard with the Co2 and will pull off anything that's still floating around in there. We drank up 5 gallons of this one's twin that was a week younger while brewing a chocolate Phat Tyre today, but when that ran out, we opted for real New Belgium/Rogue Muddy Tires instead of drinking this. Hope it can turn around.

Wa - Look, Another 21 Minute Workout - Mar 18

4x15
hyperflexions
pulls @ 5 chins/5 pulls/5 neutral grip
reclining DB press @ 50#
plus one set o' pulls

It's retarded, I know. But it's how I live now.

8 hours/24 hours. 21 minutes total, PE: 7. 215/14.

Wl - Whirlwind - Mar 17

What a crappy week. Sacrificing sleep, training, and fam for ... for what? Last night, to get spitballs shot at me by high schoolers on a walk to McD's. Another day I won't get back, yah.

Tonight, it was the allure of green beers. But I got in the minimum, which is actually baseline. No complaints, as I sip a greened Yellow Snow from Rogue. It's not another day walking backward.

4x10 feet to bar/2x20 Pumps

Then
4x10 Ov Squats @ 115#
alternated with 3x12 A-frames @6/12 seated calves @ 2

7.5 hours/72 hours. 21 minutes total, PE: 6. 215/16.

MTB - GeoBike - Mar 14

An easy out along the bike path to the canal crossing. Trying to get a few of the No C.R.A.P Left Behind series. 3 finds, one DNF. No real off-roading, and only a few intervals on the way back. A cloudwashed orangesque sunset, and poignant set of Bebo Norman playing.

9 -2 hours/24 hours. 50 minutes total, PE: 6. 216/15.

AR - PushPull - Mar 13

6 sets of good presses @ 120#
5 sets of bad pullups @ 215#.

12 hours/48 hours. not for time, PE: 5. 215/14.

Wl - Deads Circuit - Mar 11

5 rounds x 10
knees to elbows/deads/extensions/seated curl/calves on the A-frame/seated calves
Deads at 185# throughout, with 135# to start and an extra to finish. 185 felt heavy today.

10 -1 hours/72 hours. 40 minutes total, PE: 7. 213/14.

AR - AR 15o - Mar 5

3x 150-yer age
max reps ceiling stompers/push ups/finish with air squats
one min RI

Just staying loose on a beautiful Saturday when I couldashoulda been doing some long training, but ... can't.

8.5 + 2 hours/24 hours. 14 minutes total, PE: 5. 213/14.

S Run - 6x.1 - Mar 4

Couldn't sleep, got out the door for a run East on the bike path. 6x.1 with walk/dog trot intervals in .37 on 2.00s. Got Maylow out for a .33 sprint at the end. Short and sweet.

8 hours/48 hours. 23.30 minutes total, PE: 8.

AR - Scheduled - Mar 2

Just did some stretching today, and 7 or 8 sets of max rep abmats.

8 hours/48 hours. PE: 5.

Ca - McCluskey Junior - Mar 1

1 mi (treadmill @ 2.0%)/21 pull ups 11.52
.75 mi/15 pulls 9.41
.5 mi/9 8.12
.25/5 2.32
32.18

I love this WoD. More running, by far, than the McCluskey hero WoD, but OMG, far fewer pulls. A perfect mix of getting gassed early and forcing yourself to continue. Which, I'm completely ashamed to admit, I didn't do. I walked at 4.0 for 100m of both the .75 and the half. Started out at 6.6, but had to back down to 6.0 (read: 10 minute miles). Average was at 6.3 mph. I've got some CFE work to do.

BTW, some dickweed doing partial-rep pulley curls at the only pullup station at the gym. I just had to shoulder my way in. I've been partitioning the 21-15-9 as 11/10, 8/7, 5/4 lately, but when I got the bar with 15 to go I just had to rep out for honor's sake. Wierd, how one can do more than one expects when one expects more of oneself. Doesn't hurt to have some douche standing there to steamroller, though. Embarrassed with my performance today, but, damn. I'm livin' large on this side of heaven.

Here's a timely quote:
"It doesn't matter how many times you fail. It doesn't matter how many times you almost get it right. No one is going to know or care about your failures, and neither should you. All you have to do is learn from them and those around you because... All that matters is that you get it right once. Then everyone can tell you how lucky you are." - Mark Cuban

8 hours/24 hours. 32 minutes total, PE: 9.