Cindy - July 31

Didn't get to do this WoD on the playground in Catalina this month, and didn't do as well as I did there. 16 rounds today. Pull ups and push ups were all unbroken, but I had a sticking point on most sets of the squats at 11.

7 hours - 2300/0600. 20 minutes total, PE: 9. 24 hours.

Wa Push - July 30

A true off-schedule float day.

Buy in
4x12 Y-pulls
6 mins.

3 rounds, in .30 on 1.15
Bar dips x10
Max reps neutral grip pulls
6 mins.

Bench for giggles
230 (5# offset for the shitty DoucheX bar) x10/9/7/9
11 mins.

8.5 hours - 2130/0600. 24 minutes total, PE: 6. 24 hours.

531 8c Squat - July 29

Buy in
3x 10-12
Extensions @ 120-150
Hamstring curl @ 125
4 mins.

531 Squat
Rx: 5/3/1 @ 185/210/235
Actual: 10xbar/10x135/6x185/5x205/6x235
19 mins.
BBB
3 rounds, no timer
8x 185 (175# = 70%)
10x 255 Standing calf
7 mins.

Left the gym feeling a little steamed and shorted - spent the session coaching squat to Monte and Danny without making too much headway. Can't coach and train simultaneously.
On the other hand, I was feeling a little empty after the BRB Sunday, and legs are feeling the damage from Monday on Tuesday. So.

7.5 hours - 2230/0600. 30 minutes total, PE: 8. 24 hours.

Brick BRB Brighthouse Mohawk/Calloway - July 28

Last chance to ride the Parkway before it's open to traffic, took it from Mohawk to Calloway, to Riverwalk for 10 run ups. Not really able to push a big gear today - maybe a little dehydrated from roofing Dew's shed yesterday. Doesn't help that I'm in the habit of going with no water bottles in the brackets, and the freeway didn't sport any water stops. Just a few hot rods out there for a photo shoot on the way back.
29 mins there, 27 home.

10 sprints on 1.40, first couple felt a little tight, but then felt smooth and powerful. Nearly felt like full rests, gonna have to start trimming the RI bit by bit going into the fall.
17 mins.

8.5 hours - 2200/0630. 81 minutes total, PE: 8. 48 hours.

On Vacation.

The Psalms of ascent - 120 and following.

What a delicious baseline the Jews had concerning "Pilgrimage." Going up the mountain, singing songs about God and life under God's watchful care, as pilgrims and their fellow-family-members-and-pilgrims feeling an anticipation of worshipping that same God in His special temple. Sure, there's a bit of excitement of "going to the big city" for those in an agrarian lifestyle, but that's secondary.

What a disappointing fall for those of us who should be living as completed Jews to opt for "Vacation"  instead of Pilgrimage. If we go up the mountain, it's to relax or enjoy the scenery. Singing in the car? Everyone has their personal devices on and earbuds in. Going to the big city is the reason for leaving home, and if we're away on a Sunday ... do we seek out the local House of Worship or just play on? Time away is upside down, and the Christian community is taking the world's leading by embracing the notion of Vacation.

Is the annual vacation on the table for negotiation? We don't have a temple to which we make a pilgrimage - but is Mission a substitute we are willing to consider? As Christians, "Vacation" should be a bad word, as unappealing as the phrase "Self Indulgence."

I feel strongly about this, but I have to back off on that because, while I may have strong feeling for this, this may only be true for me, and not something I should push off I'm on the community at large. I'm on the thin ice of personal preference with no real scriptural backup on my stance. Part of it is how I'm wired; can't sit still on vacation.

I just caught up with the family and caught the last two days of their week in Catalina. There is a custom there for those who frequent the island - after the bars close (read: 3AM) those in the know send a volunteer down to the beach to lay out sheets or towels to reserve their piece of shoreline for the day. Our crew will sit all day in the same 40 foot square all day every day, every year. For the wives and the lazier men, this is exactly what they want; the sameness. Me, this is crazy-making. I can only sit there for 5 minutes before needing to swim or make sand castles or go scuba or *something*.

That's my most recent experience vacationing. I have a problem accepting the tradition of spending so much money to do nothing. I can do that at home for free. So, my mantra is

Doing is invigorating, Different is invigorating.

Sabbath was staycation because it was the sameness of home, but doing nothing. At least awaycation should be the newness of a different location, but doing something ... productive. Selfless? At least not self-indulgent. Differentiating vacation-terminology is a start? We may not need 7 words for snow, but AmericanEnglish needs more than one for vacation.

Vacation. I'm going away to do whatever I want to pamper myself, because I deserve a break.
Staycation. I'm not going anywhere, but I'm doing something different to recuperate at home. Besides, I'm too broke to travel.
Awaycation. I'm going away for a week, but it's not for play. It's to do what I can't do at home during my normal schedule. Serve, Help, Introspect, Plan ... SHIPping out! I like it.
Mission. Going or staying, I'm going to do something not for me at all, and after it's over I may need a break to recuperate - all I may get out of this is treasure in heaven. Coming away from a week away with some sort of trophy is a win - whether it's a painted orphanage, a friend you helped move, kids you counseled at camp who "prayed the prayer."

DE b Press - July 25

Took yesterday as 1-off of 5-on. Bad sleep from Anderson Valley tasting last night.

Lots of adjustments today.
Buy in: 3xmax reps Press @ 70% (140)
Actual: Opted to look for a 5-rep max with Monte.
5@135/5@145/5@155/4@165/2@175/3x135
13 mins.

Main Set Couplet
5x max reps, in .30 on 1.15
DB Recline @ 70% 70# - not available, used 75's (8's)
Croc Row @ 70% (90's - 8's)
11 mins.

8 hours - 2200/0600. 25 minutes total, PE: 8. 48 hours.

531 8c Dead - July 23

I think I did this a week early. I'm confused.

Buy in: 3x
15 Ghd w/ 25#
11 @ 90/120 Extensions
10 @ 120 Hamstring Curl
9 mins. 

Main Set
10x 225
5/3/1+ @245/280/310
Actual: 5x245/5x 285/(0x 315/0x 315)
12 mins.

BBB, in .30 on 1.15
4x6/6/7/7 @ 225 (230=70%)
4x12 Seated Calf @ 70
10 mins.

Missed on the RM pull, got the first inch, but that was it. I would have always said, if I can move it an inch, I can pull it to the top, But. Dammit today.

8 hours - 2200/0600. 32 minutes total, PE: 7. 24 hours.

531 8b Pull Texas - July 22

Buy in: 3xmax reps GtO @ 50% BW (115)
These felt good.
6 mins.

Main Set
3/3/3+ @70/80/90%
Actual: 3x 20#/3x 20/3x 20
4 mins.

BBB, in .30 on 1.15
4x10 Pulls 10/10/9/7
4x10 Dip 10/10/9/7
10 mins.

8 hours - 2200/0600. 22 minutes total, PE: 7. 24 hours.

Brighthouse Breezeway Brick - July 21

BrB to Brighthouse hill sprints, took the new Parkway while it was still closed to traffic. Pretty
fun, riding in the fast lane on the wrong side of the road. 26 there, 28 back. 14 mi, 15.8 mph.

10 run-up reps on the hill. Got out of bed feeling sore and clunky and neck-kricky. Arrived at Brighthouse feeling stiff and like I should only do 5 reps. First three at 70/80/90%, then they felt great.
17 mins.

6.5 + 1 hours - 2330/0600. 23 minutes total, PE: 8. 24 hours.

Bonus Day Pressing - July 20

AM
NEPA geowalk to Farmer's Market.

PM
4 rounds, on the HT timer
x10-8 widegrip Curl @ 80+bar
x10-8 Press @ 130
10 mins.

Light stretching late.

7 +3 hours - 2300/0600. 10 minutes + walk, PE: 6. 24 hours.

531 8b Squat and Leave - July 19

Straight to it.

531 Squat
Rx: 3x3 @ 175/200/225
Actual: 10x135/10x165/5x175/5x205/6x225
12 mins.
BBB
4 rounds, on the HT timer
10x 165 (160# = 65%)
10x 255 Standing calf
10 mins.

8 - 1 hours - 2200/0600. 23 minutes total, PE: 8. 24 hours.

531 8b Bench Scout Troop - July 18

Buy in
5 rounds, 45 sec RI
Neutral grip pulls x6-4ish
6 mins.

531 Bench
Rx: 3x3 @ 225/260/290
Actual: 10x210/5x225/5x265/4x290
11 mins.
BBB
4.5 rounds, in .30 on 1.15 as best as possible with 4 of us in the mix
Ring rows x11-9 (5 rounds)
Bench x10 @ 210 (65%)
12 mins.

6.5 hours - 2330/0600. 29 minutes total, PE: 6. 24 hours.

Dynamike - July 17

Buy in
Death by GtO @ 135#
6.5 rounds.
8 mins.

Didn't really take it to the wall today - stopped at 80% - but good full-speed movements.

Goblet Squats
6x10-11 @ 55/60/65/70/75/80
9 mins.

Can't wait to do this again with a heavier flight of DBs. A day later, I was feelin' these.

7.5 hours - 2230/0600. 17 minutes total, PE: 8. 24 hours.

Cl Bread Sandwich - July 16

Buy in
Ab Wheel Rollouts on the Ab Wheel that is NO LONGER AVAILABLE at doucheX.
0 mins.

Also, no damn squats today since there's only 2 frigging bars in the whole stupid joint. So, no meat on this sandwich. FML.

How many rounds? 6?
Hamstring curls x10-8 @ 125#
Extensions on the Nautilus x12 @ 80-155, adding weight each set to test
10 mins.

5 rounds, on 2:00
Standing calves @ 255 x10
Seated calf @ 65
10 mins.

8.5 hours - 2130/0600. 20 minutes total, PE: 5. 24 hours.

Ca - July 15

Buy in
Death by bar dips
7 rounds.
9 mins.

Antagonists
5 rounds, HT timer in .30 on 1.15
DB croc row @ 85 x10-8
DB Recline press @ 65 x10
14 mins.

6.5 hours - 2330/0600. 23 minutes total, PE: 8. 4 days. 233/14.

Catalina 2013

A few days to breathe in, breathe out, and reassess. Came into the 4-day weekend over-reached after a deadlift day and a Ca morning. And took it easy, really. No fire road run. No stagecoach road MTB ride, no chimes/Ada loop run, no playground Cindy. No yearly benchmarks. No MTB to be had.

A nice walk over Mt. Ada to the Buffalo Nickel on legs that were still sore from deadlifting with Hope, a pair of morning dives in the Casino Park, a couple loops with the snorkel around bay ray corner by the green pier. Just a little something each day.

The walk was more tiring than it should have been. I'm simply too heavy for the frame at 230. See if I can't lighten up a little and still maintain a strength base - or increase.

Time to set some performance goals, and do a little composition work along with the 531 scheme.

Ca Catalina Drive day - July 11

4 rounds, on the HT timer
Ring Rows x12-10
Ring Dips x10-8
... straight into
4 rounds
Narrow grip Curl @ 90 x8
Overhead press @ 120 x10-7
20 mins.

Tabata Bag work - hands only
A little slow but heavy handed.
7 mins.

7 hours - 2230/0530. 28 minutes total, PE: 8. 18 hours.

531 8a Deads - July 10

Buy in
4x10 Hamstring curl @ 125
4x6 FtB
7 mins.

531 Dead
Rx: 3x5 @ 215/245/280
Actual: 10x195/5x215/5x245/5x285 - mixed grip, all deep on the platform. Fuckin' A right, feelin' strong.
11 mins.

BBB
4x10 on the HT timer
Deads @ 195 (60%) - overhand grip on the platform
Calves on the A-frame @ 5.35 (2 sets) - Standing Calf @ 240 (3)
11 mins.

7.5 hours - 2230/0600. 30 minutes total, PE: 9. 24 hours. 231/14.

Ca triplet - July 9

I'm mixing it up this cycle ... spreading the 531 over twice the real estate, and throwing in Cl/Ca days as well as Brick sprints/Tabata Wods. Not the Texas method, it's the Cali method.

So, rather than 531 Press today, it was

Buy in
4x max reps Neutral grip pulls

Main set
6 rounds, in .30 on 1.15
Press @ 135///125//105 x10-8
A weerd mix of ring row/Neutral grip pulls/chins for max reps (4's-5's mostly)
Single-hand KB Swings @ 40# x13

8.5 hours - 2130/0600. 30 minutes total, PE: 8. 24 hours.

531 8a Squat day - July 8

Fudged the numbers a bit ... up from 531 round 7, maybe up too much.

Maxes for cycle 8 are:
Oly Squat: 270
Press: 200
DL: 360
Bench: 355
Clean: 200

Buy in (interrupted)
Hamstring curl @ 125
Extensions (pain)
2 mins.

531 Squat
Rx: 3x5 @  150/170/200
Actual: 10x bar/10x 135/5x175/5x205/6x225
12 mins.
BBB
5x8-9 @ 155
5x15-12 A-Frame @ 5
12 mins.

8.5 hours - 2130/0600. 26 minutes total, PE: 8. 30 hours.

Vpull Hpush Bonus day - July 7

5 and 4 rounds, on the HT timer:
Pulls strict to kip (10's-8's)
Ring Push up (12's-10's)

Getting the rings to align with each other was the hardest part of this. I need a spirit level out by the pull up bar.

7.5 hours - 2230/0600. 11 minutes total, PE: 6. 24 hours.

BHH Brick - July 6

Bike and back from 10 repeats on Brighthouse hill. 26 minutes to get there.
17 mins on the sprints - right MCL was achy and tight until it magically got with the program on rep #7.
16 mi, 15.9 mph.

6.5 hours - 2330/0600. 77 minutes total, PE: 8. 24 hours.

Bonus day Triplet - July 5

Just doing whatever Johnny wanted to do today. I was going to slack off this morning, as my rear is really sore from the cleans/squats work on the 3rd.

5 rounds, on the HT timer
KB swings @ 2 pood x10-12
narrow curl x10-8 - (uh, can't recall the weight)
Ring dips x8-6
17 mins.

6.5 hours - 030/0700. 17 minutes total, PE: 7. 24 hours.

M Bike + pushpull - July 4

No Brighthouse today - closed for an event with fencing. Just out and back with a detour to check on the Montre's dogs.
16 mi, 57 mins, 16.6 mph.

5 rounds, on the HT timer
Ring rows x12-10
Press @ 125# x10
10 mins.

7.5 hours - 2230/0600. 67 minutes total, PE: 7. 24 hours.

Mix Day Light Squat - July 3

Buy in
4x max rep pulls - hang to kip (10-7)
5 mins.

Main set
5 rounds, on the HT timer
Cleans @ 115# x6's
Squat @ 135# x9-8
13 mins.

8.5 - 1 hours - 2130/0600. 18 minutes total, PE: 9. 24 hours.

More than Zero - July 2

No bar for squatting today. This is what you get when your gym has only 2.5 barbells. F*ck doucheX.

4x10 Hamstring curl @110
4 mins.

Seated calf @ 80 x10-9
A-frame @ 5 x15-12
12 mins.

RDL x8 @ 135/155/175//
Used mixed grip.
6 mins.

8 hours - 2200/0600. 22 minutes total, PE: 5. 24 hours.

Horz Pushpull - July 1

July first. A new month, another round of 531. Maybe. Up late barfing salsa-and-hydrochloric-acid flavored tortilla chips, so took it easy today as I procrastinate the new schedule set up. Taking it easy = Bench press.

Buy in
3x max reps assisted chins
5 mins.

Main set - antagonists
5x10 on a loose HT timer (blame Monte)
Bench @ 225//235///
Underbar pulls/chins////
12 mins.

6.5 + 1 - 1 hours - 2330/0600. 18 minutes total, PE: 6. 24 hours.