AR - The Beer Warrior - Dec 31

3 rounds, 25/25/20 Abmats/Pushups.

It's New Year's Eve. You're lucky to get this much.

9 - 2.5 hours. 212/13-213/12.

Cl - Death by Deads - Dec 30

Buy in:
4x11 ladders
Ext 175+/Seated curl 100+/Calves on the A-frame 5+

Death by Deads @ 75% BW (155# today): 10.9 rounds

Seemed like it was going to be light, but turned out to be just right for this outing. Kept good form, and I was wanting to err on the easy side, since I had some trouble putting my socks on this morning. As it was, grip and gas failed on the final round. Story of my life.

9 - 1.5 hours/48 hours. 24 minutes total, PE: 8. 213/13.

Wa - Low Reps Means Heavy - Dec 28

Buy in:
3x20 hyperflexions/10 feet to bar

Main set:
5x max reps
Reclining incline DBs @ 65/60# (8-10)
Deadhang to kipping Chins (7's, mostly)
1 min RI

3x7
Press @ 115#
Neutral grip pulls

8 hours/24 hours. 35 minutes total, PE: 7.

AR - I's Front - Dec 27

7 rounds: 10, 11, 12, 13, 14, 15, 16 unbrokens
Front squats @ 105#, Stable, fabulous and with purity of form

In Levi's, none the less.

8 hours/24 hours. 14 minutes total, PE: 6. 215/14.

AR - PP - Dec 26

6 rounds
Max rep Press with just a touch of Pushpress @ 105#
12 KB swings @ 52#

Just one of those "better than nuthin" days.

7.5 hours/24 hours. 12 minutes total, PE: 6. 217/14-216/13.

AR - Death by Pullups - Dec 25

Not much going on today but a sugar-induced sleep. Break out of it with the built-in warm up in the Death by Pullups. Only 9 rounds and 1, that fat tape on the backyard bar is hard to hold onto.. I'll strip it and retape it, I think. Anyway, 46 reps total is good enough for AR.

Couple rounds of single-hand KB swings with the 35#. Back to Christmas.

5 + 2 hours/24 hours. 9 minutes total, PE: 6. 214/11.

S - Dice Run - Dec 24

Used the yellow 11 burpees / 22 pikes / 33 push ups / 44 toe taps / 55 sqts / 66 jumping jacks dice for 16 sets stopping on the .1 mi marks, including out-back stops for the pull ups on the horse bar (16 each). Burpees didn't come up even once ... I love this die!
Feeling yesterday's squats today while doing the squats. Was working on putting bikes together in the garage, and all the squatting put my lower back out. That weighed on this effort.

The obligatory spin around the block to run Maylow after.

7.5 hours/24 hours. 52 minutes total, PE: 7. 215/14.

AR - AR-15o - Dec 23

The hangover killer for the killer hangover ... j/k, kudos to the Xingus at yesterday's Christmas party!

3 rounds:
total reps = 150 - your age
max reps abmats/pushups/complete the reps with air squats

Just over 30's then 25's on the abmats and pushups. So 40/50/60 on squats. 12 mins-ish.

8.5 - 2.5 hours /48 hours. 12 mins total. PE: 6. 215/14-12.

Ca - Soldier On - Dec 21

Didn't feel at all like going, but went. Still dopey and dizzy from the general anesthesia and dehydration. Didn't have a lot of gas today - ended up with only one set of the HPC's unbroken. But where there's a will.

2 rounds of 9 reps:
Neutral grip pull-ups/Hang Power Cleans @ 115#/Bar dips
Rest one
Bar dips/Hang Power Cleans @ 115#/Neutral grip pull-ups
Rest one
Then one last
Neutral grip pull-ups/Hang Power Cleans @ 115#/Bar dips
25.49.

Cash out:
4x9
Calves on the A-frame @ 7

7 hours. 33 minutes total, PE: 8. 210/15.

Wl - Hardly Worth the Mention - Dec 17

Buy in:
4x max reps knees to elbows/feet to bar
3x20 hyperflexions

Antagonists:
4x15 Ext/Seated curls/Calves on the A-frame@5

No hip drive today. Don't ask me why after 5 days off. I just didn't have it. Holy crap, I better have freaking intestinal parasites or something. 'Cause if I don't have any excuse, I've got some harsh reality to face.

7 hours/5 days. 14 minutes total, PE: 4. 212/15.

M/S - 6x220 - Dec 11

Easy dog trot over to Yokuts with the monkeys on bike, foot, stroller, rollerblades. Once there,

6x220 on 2.00, most of them in .46
Yes, slow. Clunky. Stiff.

Cash out:
3x max rep chins/2x max rep dips

7 hours /24 hours. 60 mins total. PE: 7. 210/14.

M/S - At a Dead Run - Dec 10

2x 6 min rounds on the elliptical stair @ lvl 6
10 Deads @ 135#
4x
6 min stairs/10 Dead pulls @ 155#

Would have been 6 rounds of stair/deads, but someone was on the bar during the first round.

Cash out:
5x 15-12 Calves on the A-frame @ 5

7 hours /48 hours. 56 mins total. PE: 8. 212/14.

Pretty Logical, Really.

Ca - Chesty Puller - Dec 8

Buy in:
3x20
hyperflexions/pushup pikes

Chesty Puller
5x10
chins/DB decline presses @ 60#/SDHP @ 95#
1 min rest between rounds.
21.07

The effect is cumulative. 3rd and 4th sets were painful. 30% BW on the DBs - they're supposed to feel heavy.

7.5 - 1.5 hours /24 hours. 30 mins total. PE: 9. 212/14.

Wl - Light Squat Circuit - Dec 7

Pearl Harbor day, time to bomb the quads. But lightly, like a paper-skinned Zero. Not interested in the clicking lower back that Sunday's cleans and KBs gave me, and not necessarily trying to apply mass to the lower extremities. Going light, going hi-reps, going to get under 200#/8%.

Buy in:
3x20
Hyperflexions/Feet to bar/Ov Squat @ 45#

Main set (rolled the 2x antagonists into this):
2x18
Calves on the a-frame @ 5ea/Seated Calves @ 25#ea/Front squat @ 45# then 55#/Extensions @ 175#/Seated curl @ 100#
2x18
Calves on the a-frame @ 5ea/Seated Calves @ 25#ea/Front squat @ 55#
26 mins.

8 hours, 48 hours. PE: 7. 43 total.

AR - Bar and Bell - Dec 5

5 sets of clean n' presses @ 103# in the 8's range, without any strict rep counts or timing or RI.
Interposed with
2x10 single hand KB swings 1.5 pood
then
2x max reps KB swings

Lots of stretching in the PM.

7. 212/14.

AR - AR-15o - Dec 4

Easy day, hanging Christmas lights and hanging with the fam.

3 rounds:
total reps = 150 - your age
max reps abmats/pushups/complete the reps with air squats

Just over 25 on the abmats and pushups. So a lot of squats. Fun one!

Stretching in the PM.

6.5 + 2. 211/14.

AR - Centennial Wins - Dec 3

Lengthwise Friday. Heightened heart rate with the late night training, so after only two days, I'll drink beer today. Some light stretching tonight, mostly the front split. Felt like I could have done something today. Did other things beside train though. Life goes on, while I leave the reps inside to show their stuff another day.

7 - 1.5. 210/15.

Ca - 4Squared - Dec 2

3x10 feet to bar/hyperflexions

4 rounds: 10x or max reps
pull ups/DB thrusters @ 40#/sdlhp @ 115#/push press @ same
Rest 1 min
Rounds shuffle order (next = thrusters/sdlhp/push press/pulls, etc)

Lots of resting. High pulls were 7's, push presses were 8's. 22 mins. To do this again, I'd go 40 secs to 10 rep or max, and 20 secs to take a blow and rotate. 50% BW on the bar, and 20% BW on the DBs. In fact, I will do it again, just so.

8 - 1.5 hours, 24 hours. PE: 9. 27 total. 212/16 - 212/13.

Cl - 20s - Dec 1

3x20
hyperflexions/
seated curl/
extensions/
calves on the A-frame/
seated calves

4x
3:00 @ level 6 on the elliptical stair
20 air squats

9.5 + 2 hours. PE: 8. 33 total. 213/17 (dehydrated).

Dice WoD - Nov 26

10 rolls of the dice, or 15 minutes total. When we got to 7 rolls, just said, "do the 10 no matter how long it takes." 19.57 to finish. 2x20 pull ups, 2x15 ring push ups, 30 squats, 10 cleans, 25 kb swings, 15 ring push ups, 10 cleans, 15 ring push ups. Nice!

7 + 2 hours. PE: 7. 20 total. 218/14.

S Run - V-tach Bluff - Nov 23

One of those clear-air days in Bako where you can see every tree on Breckenridge. When you can breathe it, you gotta get out in it. Cast off the planned Cl day and drove for Calvary's parking lot.

Easy 7 minutes to the bottom of the old MHR test hill. Hiked it once in 2.35, and felt the kinks - 170 BPM. Turned right around at the bottom and goat-trotted half and hiked half in 2.26 - not much faster, but 200 BPM. Since that trail leans uphill to down, left leg was really getting worked. Ran up the nose route to the East and down the canyon for the last rep. Easy 7 minutes back. Still nagging lock-up in the lower back, but much better than two days ago.

4 + 3 hours/24 hours. 33 minutes total, PE: 9.

Wa - Shhh, They're Watching - Nov 22

Buy in:
3x20
Hyperflexions/Knees to Elbows/Push Up Pikes

Antagonists
7x10
Descending DB Presses w/ 50#
Chin ups-Pull ups
Rest one min. between couplets

Couple mosaics doing flat bench DB presses with 25's, talking about me cheating on the pull ups. Didn't have a lot to say about my work on the flat bench though. 50's is hotel-gym slacking, not really pushing it and making shure I got in all 10 good reps. January I'll start pulling bigger DBs off the rack.

Just for fun
3x10 SDhigh pulls @ 75#

I was pretty done by the time the high pulls rolled in. Was considering blowing them off, just because I'm bouncing back and don't need to overdo it. But that's just weakness talking. And if you're in the gym, weakness needs to be silenced.

7 hours, 24 hours. PE: 7. 46 total. 218/15.

R - New Tires Needed - Nov 21

Put on the running shoes and tooled over to Costco to pick up the car, once the new awesome Bridgestones got themselves slapped on. 10 minute mile pace is hard, when each step is a back spasm. Gonna get this lower back twitch sorted out through stretching, strengthening and (am I saying this again?) dropping a few lbs.

7 hours, 72+ hours. PE: 6. 15 total. 218/12.

Wl - Pissing off the Pool - Nov 18

Easy day. Hotel gym. Didn't get in the saltwater pool, instead made Hope do three rounds of this, after I'd finished. Anemic, I was weak and sweaty. After this. Sigh.

4 rounds:
x10 Ext
x10 Seated curl
x20 Air Squats
x max reps (6) Neutral grip pulls
...then 2 more:
x20 Air Squats
x max reps (6) Neutral grip pulls

7 - 1 hours. PE: 6. 20 mins total.

Not Whining. Recapitulating in Stream of Consciousness.

So, first it's just some nagging tendonitis (read: hurts like a mother incapacitating f*cker and won't go away) in both elbows, then it's a quick double-up on an upper respiratory infection and - are you kidding me? - shingles. Let the shingles linger a bit, not as long as the tendonitis, but who cares? with shingles, you don't get to do anything. Sit there and turn into a mushroom and wish you were dead.
Then, cut my neck open and rip out the alien cancer in there, and now, tell me I'm anemic.

No wonder FGB! felt like shite. No wonder Volkslauf didn't have any pop. I'm dying on my feet here.

Which, I suppose, for the best of us, is the human condition. We're all dying by inches. The best, by inches, with no whining. Some are dying and making certain all those around them are dying by inches as well, dragging them into a common grave with their grumpy death-rattle attitudes. Some are dying by mph, those who are destined to get smashed by busses, but for the rest of humanity, we either are going gently into that good night ... or are railing and kicking and fighting all the way.

I'm just hoping to prolong the inevitable a bit, I think. I know it's coming. I held up a bit of newsprint a few months ago and had to hold it further away to focus on it - for the first time. Oh my lands, I've got Santa Claus' vision now. Next step: rectangular lenses in wire frames.

The one thing that I've been able to rely on is the Mind over Matter bit, and now even that is fading. You know, where you're tired/sick/hung/lazy, but your inner self says, "Saddle the freak up!" and the physical you is forced to follow suit. And does.
But not now. Now the overmind says, "Ring dips, now," and the elbows say, "Feel this." And the mind says, "Holy shite, that hurts." The will wilts, you end up calling it a day. And you die by another inch.

Damn it all, I'm getting old. I'm feeling old. And I'm acknowledging that the better days are behind me. Sucks.

So, in the face of it all, I'm creating the next 6 months of periodized training. Planned pain. Knowing that I'm not setting any PRs this year. Knowing that it's gonna suck, mostly. Knowing that it's going to take at least 6 months just to get back to a desultory training base. Knowing that if I run into training partners, they're going to think little of me, or that I'm slacking off, or ... or who cares what they might think. This is about me. Keeping from turning into a grumpy old codger with a hunchback who can only bitch about kids these days and talk about how good he was. I know who I'm dealing with now. Me - rolling downhill on the over-the-hill-side-of-the-hill, but rage, raging against the dying of the light.

I mean well. I mean to do what best I can. I don't want to take anything from anyone else, and only want to suffer what portion I can each day. I'm only asking for the opportunity to show some consistency in training, and put together a good string of workouts and recoveries so I can get back to a base. One more base camp on the way down the mountain.

WoD - Cindy, Get Yer Bar - Nov 9

10 rounds for time:
5 pull ups
10 push ups
15 ov squats with the jr bar

Just mixing it up a little and underscoring the core/hip drive goodnass. I'm not all there, still, but taking it one day and one step at a time.

1: 1.18
2: 1.30
3: 1.38
4: 1.47
5: 1.55
6: 1.45
7: 1.48
8: 2.32
9: 1.51
10: 1.54
18.01

7 hours, 24 hours. PE: 8. 18 total.

Wl - The Whole Package - Nov 8

Buy in:
4x15 Hyperflexions/Knees to elbows

Main set:
4x
10 extensions 170/195/210
11 seated curl 115/130
15 calves on the A-frame @ 5
11 goblet squats w/ 40#

Squats are still painful; lower back is locked up some still, for the last week, it's really sucked.

9 + 1 hours, 72 hours. PE: 6. 24 total. 217/16-221/11.

Ca - Kablamish - Nov 5

On the minute throughout (where possible, missed three)
6x10 Mixed grip pulls
5x10 DB thrusters 30/35/40/45/50

Rest two minutes to stretch and get the old Volkslauf grit out of your shoes

Then
On the minute
4x10 Life fitness recline pull down machine @ 150#
4x12 Push ups

7 hours, 36 hours. PE: 7. 25 total.

Cl - Dummy Susan - Nov 4

Buy in:
Antagonists
4x10 Extensions/Seated Curl

Main set
3 rounds
400 on the treadmill at 7 mph-2% grade
10 KB swings with 45# DB
10 goblet squats with same
12.14

First WoD with any intensity since being down with the shingles. See how it feels later today.

8.5 hours, 24 hours. PE: 8. 21.35 total.

Wa - Pull Push - Nov 3

8 Pull ups for max reps, mixed grips.
7x10 Declining DB presses @ 50#

Cash out with
3x10 Ov Squats with bare bar / knees to elbows

7 hours. PE: 6. 25 total.

As Rx'ed.

Prescribed weights are guidelines. Guidelines dependent on several factors. Everyone who attends a CrossFit level 1 hears the mantra: Mechanics, Consistency, Intensity. Poor mechanics are a recipe for bad things. People who cannot have good mechanics in a movement needs to devote time to scaling the load and practicing the movements. Consistent training is the pathway to intensity. Training often enough to make good movement a habit and taking time develop the strength base to handle higher levels of intensity is essential to good training. Intensity is where all the good things come in. Working toward high levels of work capacity decreases body fat, increases lean muscle mass and tend to move health measurements in the right direction. Intensity without mechanics and consistency is like giving a 4 year old loaded gun.

The "right" prescription for each individual. First check your ego at the door. Second, take time to learn how before you blast off. Your ego boost should come from doing it right, then doing it fast.

Enjoy the journey: Being better all the time is the quest. A life long journey of good health and quality of life does not happen in 2 months. It happens from a commitment to being better all the time. Consistently better all the time.
- Doug Chapman

The Fix.

Cl - 7's - Sept 29

7 reps
Deads @ 185#
DB thrusters with 50's
Pull ups
- tried to bury these before 2 mins
17 reps Calves on the A-frame @ 5
Rounds on 3 mins.

4 rounds before I failed to meet the 3 min Go. Rested one min, then a 5th round.

8 hours, 18 hours. PE: 8. 16.34 total. 218/14.

Ca - Shingu - Oct 15

Bounce back day from having f**king shingles for 12 days.

5 Rounds
Pulls, Chins @ max reps (8-10's)
Hang Power clean and Press @ 115# max reps (6's)
17 reps Calves on the A-frame @ 5 / 12 Seated Calves at 1

Cleans were killin' my back, which needs to get itself popped into place after sitting around all week. Leg didn't bother me much, until it was all over. Then it decided to treat me like I suppose I deserve.

9 hours. PE: 6. 26 total. 213/17.

Intrepid.

Dear Lord
Lest I continue
My complacent way
Help me to remember
Somewhere out there
A man died for me today
– As long as there be war
I then must
Ask and answer
Am I worth dying for?

Wingu the Xingu Clone

Steeping: 1 lb each
German Vienna Malt
Simpson's Extra Dark Crystal
Simpson's Chocolate
Took it up to 160 on the kitchen stove and let it steep for 20. Poured it through sieve and the micronet funnel into the corney, then measured in the rest of the 5 gallons.

Boil: 2 x 3lbs Munton's Plainlight Spray DME (10EBC)
Add: 4 oz Brown Sugar

25 mins boil with .5 oz Yakima Magnum (14.4%) (bittering)
25 more with another .5 oz Yakima Magnum

10 mins no heat with .5 oz German Hallertau (4.2%) pellets

Yeast: Wyeast 2308 Munich liquid

So, a full hour boil for the protein break. Chill and spill the smack pack - OG: 1072.

This is my first lager, let's keep our fingers crossed.

Final gravity: 1018. For all that sugar, it's still got some bitter, and a resonant coffee overtone. Too strong to call it a Xingu – it's something other, but that other is what it is. Gonna finish this off as we brew a honey lager in late March.

M Run - Volkslauf - Oct 2

When I think of this one, I'll remember the heat, the dry, the dust. The endless Esses on the run. Wearing shoes that took on a billiard ball's-worth of sand into the toebox. The new course's indomitable, overlarge walls. Taking help on nearly every obstacle - asking Chacho to push my ass around the double pipes. Not being gassed but just not having what I needed to take the obstacles down. Couple nice cramps in the right calf - one on the ropes, and one at the final hill coming out of Happy Valley.

Getting to run it with Jamie and Josh. Josh pouring the Hash House beer on himself to try to cool off. The family driving by during the run, and walking the trench and final obstacles alongside us. The best-taking Coors ever, after. Konrad's muddy legs and happy face while holding up his blue ribbon after doing the kids' run.

To First Turn: 3.16
To First South Leg: 14.15 - 17.31
2 mi Marker: 2.02 - 19.34
3 mi Marker: 12.13 - 31.47
4 mi Marker/water station: 11.37 - 43.24
5 mi Marker(?): 13.34 - 56.59
Devil Dog Ditch - 12.35 - 1.09.35
Final obstacles : 19.22 - 1.28.57

Right quad got strained/pulled ... didn't feel it for a day, but it's still hurting after 5 days later. Nice little upper respiratory gunk-up too, from sucking all the dust down deep.

6.5 hours, 60 hours. PE: 9. 1.28.57 total.

Cl - 7's - Sept 29

7 reps
Deads @ 185#
DB thrusters with 50's
Pull ups
- tried to bury these before 2 mins
17 reps Calves on the A-frame @ 5
Rounds on 3 mins.

4 rounds before I failed to meet the 3 min Go. Rested one min, then a 5th round.

8 hours, 18 hours. PE: 8. 16.34 total. 218/14.

Cl - Twelfth Night - Sept 28

AM:
3x abmats
hip n' back stretches

PM:
4x12
OV Sqt @ 95#
Ext @ 205#
Curl @ 130/145#
SDHP @ 95#
... one more OV Sqt for good measure (dumped at 5... I am mentally weak). More on that later.

8 hours, 24 hours. 25 minutes total, PE: 7. 219/14.

Ca - Fran's Nickel - Sept 27

5 rounds:
10 pull ups
11 DB thrusters @ 35/40/45/50/55s
20 seated calves @ 40# a side
... and one more set of pulls for good measure. The seated calves serve as a light RI with some benefit. Never a wasted moment, you know.


8 hours, 48 hours. 20 minutes total, PE: 8. 218/14.

WoD - FGB! - Sept 25

First Fight Gone Bad! taking a little part in FGB5 at Crossfit Bako. Went out a bit hard with some 20-rep rounds (or just don't have a big enough base to keep it there) and felt the wheels come off in round two going further south in round three. I don't think I had many bad reps that still counted ... think I kept form throughout. I told myself that 15s were what I was shooting for, but I just couldn't get them late - missed 75-rep rounds for both 2 and 3. And the rowing needs work.

Rd 1: 90
Wall Ball: 20
SDHP: 20
Box Jumps: 19
Push Press: 17
Row: 17

Rd 2: 72
Wall Ball: 20
SDHP: 15
Box Jumps: 13
Push Press: 14
Row: 10

Rd 3: 65
Wall Ball: 20
SDHP: 14
Box Jumps: 12
Push Press: 13
Row: 11

Total: 227.

Wasted a lot of time standing around breathing, instead of partitioning for a few and dropping the bar, then getting back into it. That's the way I've been training, so that's what came out when pressed.
Man, a lot of this WoD is mental; attacking the exercise when all within in you is saying you can't.

Walker totally rocked after riding Round Mt. and doing the WoD - a 222 with unbroken sets of 15s for the first two rounds and some extra reps in the third. He's my new fitness hero.

8 hours, 72 hours. 17 minutes total, PE: 10. 216/15-218/13.

S Run - 25's Something Different - Sept 22

Quick two miles to the skatepark drinking fountain and back. Fast tenth, slow tenth, and something different. Those turned out to be 2x jumping jacks, 4x air squats, 2x box jumps and 1x recline pullups. Didn't feel as easy as it sounds here.

8 hours, 14 hours. 30 minutes total, PE: 7. 217/13.

Wl - Fur by Fi - Sept 20

4x
20 hyperflexions with 10# ball/10 feet to bar/12 extensions/15 curl

5x
15 calves on the A-frame @ 5/8 squat cleans @ 115#

8.5 hours, 24 hours. 41 minutes total, PE: 7. 217/17.

Ca - JustJust - Sept 19

6x max reps push press @ 103#
5x11 SDHP same

This is horseshit. This is not like me.

8 bad hours. 15 minutes total, PE: 6. 218/13.

Quaker Maple Wheat

Steeping: I dunno, about a pound? of stale Quaker oats
Boil: 3 x 3lbs Munton's SprayME 55% Wheat/45% Barley (9EBC)
Add: 20 oz Top-Quality Kirkland Brand Maple Syrup
Yeast: Wyeast 3056 Bavarian liquid

41 mins boil with 1.5 oz of Wilamette 4.7% alpha (bittering)
13 mins no heat with .5 oz of the same Wilamette pellets
24 mins to chill and pitch

Got all the ingredients for the Xingu clone with this shipment … realized that this was going to be water, DME, hops, yeast. Too simple! Where's the complexity? So opted for the oats up front for a little mouth feel, and hopefully, just enough maple syrup to leave a hint of aftertaste.

Smacked the pack only before the boil time. Left the corney outside in the 80 degrees down to 70 degrees evening.

Day 2: Used the beer thief to check gravity, to my horror found it at .1090. Tossed in two and a half quarts of good ol' Bakersfield tap to bring it down to .1075.

Day 3: Fermentation is really active, lots of blow off. Took the corney up to the bathtub and half sunk it, wrapped it in a wet towel to wick, and set the thermostat to 72. I know, I have a beer fridge for this, but there's beer in it.

Days 6-13: Stopped fermentation and let the fridge chill everything down. After two days, found that gravity was still at .1030. So, out of the fridge and back into a fermentation mode for two more days.

Day 21: Figured all was well. Started racking the yeast off the bottom, and then pulled a gravity reading yesterday. And, it read .1033 (explain that shite!) so yanked it outta the fridge and warmed it up again, hoping for some fermentation for reals. What the heck??

Got ticked and dry hopped in a half oz of Hallertau (4.2%) pellets. Five days from now I'll put the can back into the fridge, and then rack ... or just serve out.

10 week update:
The idea behind adding in the maple was to add just a bit of snap. Razzlem'dam, it's overpowering. 20 ounces is too much, by far. The bite from it didn't condition out after 6 weeks like it seemed to have been doing up to that point. 10 oz would be too much. I'd go 5 ounces and work up from there, had I my time machine.

Wl - A Step Ahead of Entropy - Sept 16

Off schedule, no time for what's not right in front of my face right now. Just glad to bag one, default to deads when it's all so dicey.

Buy in:
4x15 @ 65# Overhead Squats

4x11 Ext/Curl

4/5/6/7 Deads @ 205#

4x15 Calves on the A-frame @ 5

8 hours. 30 minutes total, PE: 5. 216//17-220/14.

S run - Box n Go - Sept 14

Out and back to Beach where the stop involved:

6x15 19" Box Jumps

... .2 forward, .1 backward out and back.

Ending with a quick trip around the block with Maylow, getting to be a per-the-usual.

8.5 hours. 31 minutes total, PE: 7. 217/14.

M run - With Some - Sept 11

Run to the park, stop off at Yokuts for
6x max reps switch-grip pulls
Hobnob a bit at the CF Bako group then,
6 .1 fast intervals with .2 slow on the return trip.

8.5 hours. 80 minutes total, PE: 7. 217/14.

Better than Zero - Sept 10

3x10
Single-arm KB swings with 1.5 pood
Overhead squats @ 105#

7.5 hours. PE: 6. 217/14.

Presses Whateverdafock - Sept 9

Wind came through and dropped the hot fall temps by 20 degrees. Also brought through the dust from the shaken almond trees, but that was last night and this morning. This evening was gorgeous for ... something ... long bike ... run ... Helen? At least?

Too turned inside out from sitting all day to do anything but read, drink wine, and bust out 6 sets of strict presses with the tire bar.

It's a backwards life, I know. Just doing my best to live it forward in baby steps.

8 hours. PE: 5. 218.

Bluff Brick - Sept 6

MTB to the emBankment bluff. 18 mins there, 15.25 back.
5x the half-bluff in 2.00/1.44/1.38/1.32/1.50 on 4.30.

44 mins of slo-go with the kids n' dog to the skate park and back; 5x pulls on the horse rail at Beach.

7 hours. 106 minutes total, PE: 8.

Ca - "Sessionme Street" - Sept 5

21-15-9
SDHP @ 103#
Push Press - same bar
Sqt Cleans - same bar
Pull ups
...not necessarily for time.

21s: 14.42
15s: 12.07
9s: 7.11

8.5 hours. 34 minutes total, PE: 8. 217/15-218/13.

S Run - Train Grade - Sept 4

11.29 to the hill, 5x the train grade in 47-50 on 3.00, then home in 11.57; end with a quick trip around the block with Maylow.

Left achilles is really troublesome. Nearly turned left and did pulls at Yokuts, but I have to let my bodyparts know who's boss.

...Iced it this afternoon.

5 hours. 42.51 minutes total, PE: 8. 218/12 PM.

AR - Dew's Chews - Sept 2

Open with 4x15 Overhead Squats with 65#, then into about 20 mins of Dew's crazy core exercises with the Bosu balls and stuff. 4x15 burpees with the half bosu, lots of planking stuffs. Different and fun. A good way to rest my left achilles, elbows, and cranky back after yesterday's deads.
Hey, at least I can feel my fingers now. Onward and upward.

8 hours. PE: 5. 215/15.

Wl/S Run - Medultimate Leg Day - Sep 1

25 mins of 4x all:
curl/ext @ 12 of 115/130/145/145 - 175/190/205/205
calves on the A-frame @ 12 of 11 wheels/seated calves @ 12 with 2 wheels
deads @ 12 w/ 145#/165/205/205

Run to Yokuts with CC on the bike:
14.55 there, 15.15 back - hey, it's 90 degrees.

9 - 3 hours. 57 minutes total, PE: 8. Using this week's (wacked and inverted) readings: 215/18.

WoD - Woody - Aug 28

Woody, or a low-stress version of it on a gorgeous Saturday morning. Cruising with H on her rollerblades.

30.38 to the parcourse.
24 minutes of goofing around with pull ups, feet to bar, and a few dips.
6x.1 acclerations with .2 recoveries on the way home: 29 mins.

Just a nice day to be out without pressing it too much.

8.5 + 1 hours. 83 minutes total, PE: 7. 215/18.

M Run - Heavy Handed - Aug 23

The half-dirt loop around the river today, did a couple (read: 2) tenth-intervals, picked up rocks halfway through the run. Finished off with a 2.30 block with Maylow.

7.5 hours/48 hours. 42.47 total, PE: 8.

S Run - Pulls at Yokuts - Aug 21

12.49 there, 15 minutes back. Three .1 intervals on the return, but with some walking recoveries.

6x max deadhang Y-grip chins (read: 6's) at Yokuts.

7.5 hours. 38 minutes total, PE: 7. 216/14.

S Run - Train Grade - Aug 18

Easy-ish over to the light hill on the bikepath near Sam Lynn. 13 mins to get there, 13 back.

3x hills in .56/.51/.49 on 3.00

7 hours. 33 minutes total, PE: 7. 215/12.

Wl - Front and Center - Aug 11

Lots of front squats today. Good for the elbow, wack for the back.

Buy in:
3x
15 knees to elbows/15 hyperflexions w/ 15# ball

3x
Front squat x8 @ 135#
Extensions x10 @ 175/190/205#
Curls x11 @ 115/130/145#

3x
Front squat x8 @ 135#
Calves on the A-frame x15 @5/Seated calves x15 @ 2
(then one more calves round for good measure)

8 hours. 25 minutes total, PE: 7. 219/16.

WoD - Helen - Aug 6

Precor treadmill @ 1.5% and 7/7.1/7.2 mph, slippery 50# dumbell, and thin n' low pull up bar. Trading pulls with chins just to get it on.

Rd 1: 5.46
Rd 2: 6.23
Rd 3: 6.45
18.55

It's a new record low.

6.5 hours/48 hours. 21 minutes total, PE: 8. 218.

WoD - Fran - Aug 4

Bumping out a quick one while feeling pretty terrible this AM. This right elbow is really buggin' me.

Bad thin & low pull up bar, and no barbells in the hotel gym. Used 35# DBs instead. Alternated chins with overhand pulls, 2's and 3's, mostly.

Rd1: 5.02
Rd2: 4.10
Rd3: 2.15
11.27

7 hours/42 hours. 12 minutes total, PE: 8.

AR - Green Lake Georun - Aug 2

Run around Green Lake in Seattle with Integ, four of four finds on the way. 3.5 miles with 45 minutes moving/14 minutes searching. Beautiful day and good company.

7 hours/36 hours. 60 minutes total, PE: 4.

M Run - Running around Carpinteria - Aug 1

7 minute run
21-15-9 feet to bar at the school on 7th
5:30 run
21-15-9 feet to bar at the beach
12:30 run

9 hours/14 hours. 41 minutes total, PE: 6.

WoD - Chelsea - July 31

Chelsea as written on the beach bars in Carpinteria. Man, I love that pull up bar! Lose at least 15 seconds of rest walking to and from the push up bar ... maybe I should use a towel and try dropping into the sand next time. Just afraid of creating mud and getting sand in my eyes.

Eleven rounds before failing, didn't continue with the Cindy work for the full 30 minutes. Just a 12th round for good measure. 11's the best so far though.

8 hours/36 hours. 14 mins total, PE: 9. 217/13.

Cl - First Snatch - July 30

Just an easy day as I continue to rest the tendons in the elbows.

4x10 Sqt Cleans @103#
4x7 Pull Ups

Cash out:
3x10 Snatch @ 30#

First time snatching. I'll work the weight up slowly. Definitely have to do these when you're fresh.

8 hours/24 hours. Not for time, PE: 6. 220/13.

S - Dice Run - July 29

Used the ol' yellow 11 burpees / 22 pikes / 33 push ups / 44 toe taps / 55 sqts / 66 jumping jacks dice for 12 sets stopping on the .2 mi marks, with out-back stops for the pull ups on the horse bar (11 each). Four stops to do the box jumps at Beach park and Yokuts, doubling down the exercises at Yokuts each stop. Turnaround was at the 14-mi-to-Enos sign.

First roll was 55 Squats, which might've been an early end, except that I never saw them again. Lots of box jumps this trip though, nice. Only one burpees n' squats, and 2 of all others; 2 pikes, 2 push ups, 2 toe taps and 2 jumping jacks.

A quick spin around the block to run Maylow after.

6 hours/60 hours. 63 minutes total, PE: 8. 217/13.

Wl - In n' Out Burger - July 27

Buy in:
Wanted to do feet to bar/hyperflexions, but hanging really hurt my elbow. Someday, I'm going to start worrying about whether or not there's a freaking tumor in there.

3x Ext/curl by 12 @ 115-130-145#/175-190-205#

4x8 Deads @ 185#
3x12 calves on the A-frame @5/Seated at 55# a side x10

8 hours. 20 minutes total, PE: 6. 220/13.

S run - Lonely Road - July 22

Quick breakout session on the bikepath. 10x .1 at full gallop with .1 walk/dog trot recoveries.

8 hours/36 hours. 30 minutes total, PE: 8. 217/16.

Wa - What The Mad Doctor Ordered - July 20

So, tendonitis … that calls for R.I.C.E. … Rest, Ice, Compression and … er, Exertion. Yeah, bar dips will help.

Buy in:
4x10 feet to bar
3x15 reverse push ups

Main set:
5x10 pull ups multi-position on the assist, 5 deadhang and 5 assist @ 30#
4x11 bar dips with 60# assist
4x10 lateral raise on the machine @ 90#

And now, as I type, my elbow is letting me know what a dipstick I am.

Wl - Not So Dead Monday - July 19

Tendonitis in both elbows, but the right one is killin'. Right hand's still numb, the prognosis is carpal tunnel. Here I am dropping stuff that I pick up. So make it a leg day, and focus on gripping the bar. Drop the bar during deads, you might as well just go step in front of a freakng bus.

3x10
ext @ 175/190/210
seated curl @ 125/140/155

Deads
10 @ 135, 8/185, 8/205, 6/215, 6/205-6/135.

Seated calf 1 and 25# x8
3x Seated calf 1 and 25# x8 then A-frame @5 x12
A-frame @5 x12

Cash out:
3x
x20 hyperflexions w/ 10# ball
x10 each lunges w/ 20# DBs

7 hours. 38 minutes total, PE: 7. 221/14, 216/9 (pm).

M Run - Catalina Stables Drop - July 16

Up the fire road to plant the Catalina Stables ammocan cache. Fast hiking and pushes on all the uphill sections. Running with a briefcase is harder than it should be. Tooled past the campgrounds and up Country Club road to bag the Bottle Cap cache at Stagecoach road/Chimes road.
Later, an hour of kayaking.

8 hours/24 hours. 66 minutes total, PE: 8.

M Run - Catalina Fire Road - July 11

Out and back on the fire road, up from the golf course to the campground and back. Just wanted to do a negative split, spent a little time scouting a good spot for an ammocan drop later this week and taking in the views from the canyon points. 31 minutes out and up, 28 minutes back with a detour to take the (longer) high road.

Beautiful day. 75 and puff-cloudy with a humid edge. Just when you needed it most, a breeze would drift by with that chill nip to it. Running here is a powerful sensory experience - among the eucalyptus and mesquite, wild dill and oaks, this could be Africa, it could be Australia. Came across a doe and three fawn, a lizard, velvet ants, quail, and someone inside me who wanted to run hard.

6 + 2 hours/24 hours. 59 minutes total, PE: 8. 218/14.

Ca - What Is, Was - July 10

6x10
Pull ups
Ov Squats @ 103#

Be sure you set the bar down in the middle of the grass, in the sun, so between sets the bar can heat up and fry your palms as you do the squats.

8 hours/24 hours. PE: 5. 218/14.

Wl - One For The Road - July 9

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

Antagonists:
21/15/9 seated curl @ 115/120/125/extensions @ 190#

Deads @ 185# 8/9/10/11/12 no partition
Calves on the A-frame 12s @ 6

7.5 hours/24 hours. 31 minutes total, PE: 7. 217/16.

WoD - Jacked - July 8

Simple Hip drive day, in the heat.

5/10/15/20 of
Sqt clean n' press @ 103#
1.5 pood KB swing

...one more shot of 25 rep swings for good measure.

Still wondering about the right hand. It stays clenched, but feels like it's gonna cut loose at any time. But feelings can be deceiving, especially when you have none at all.

7.5 hours/48 hours. 18 minutes total, PE: 7. 217/15.

Wa - A Lot Like the Others - July 6

Pretty much standard fare to get the week goin'. Nothing heavy/hip today though.

Buy in:
3 rounds
20 hyperflexions w/ 10# ball
20 knees to elbows

3x10 extensions/seated curl

5x14 @ 5.5 calves on the A-frame.

7.5 hours/36 hours. 22 minutes total, PE: 6. 215/15.

Ca - PullPush - July 4

5 pull ups, 6 ring dips; then 7/9, 10/11, 12/13, 14/15, 16 pulls.

8 hours/36 hours. PE: 6. 215/15.

S - Oh, My Stones - July 3

.25 warm up, then
.1 all out, walk .1, 10 squats
3 rounds (10/20/30)
2 mile open run with rocks
then ladder down intervals with the rocks: 30/20/10

Which hurt more: my lungs, my rotator cuffs, or my ego?

7 hours. 47 minutes total, PE: 8.

Wa - Moving Rocks - June 29

5 push press @103# 13/14/13/12/9
5 pull ups 9/8/9/7/7/ish

Just testing the right hand and shoulder.

7.5 hours. PE: 6. 213/12.

Wl - Quicksty Sixty - June 23

This looks like a bad month, but really, it's not a WoD month. I've been shoveling dirt and toting rock and placing rock and dirt building the pond, and most days, it's been enough. Most of the heavy stuff is done (until the next load of rock) and today was moving plants and fixing liner edge, so there was energy for a hip-drive nooner. Of the less-enticing sort.

Buy in:
3x20 hyperflexions/3x20 Ov Sqt @ 45#
1 min RI

Main:
3x20 deads @ 135/155/175# repped as 10/10, 13/7, 11/9
1 min RI
It's light, but I still don't trust my right hand. All the fingertips and thumbtip are numb. F**k.

Cash out:
3x20 calves on the A-frame @ 5, repped as 20, 16/4, 12/8
1 min RI

8 hours/48 hours. 28 minutes total, PE: 6. 215/13.

R - Shell Stairs - Jun 21

Run one hill quarter at Dinosaur park at Shell Beach. 6 stairs repeats with rocks at the Ventana Grill hill.

7.5 hours. 37.33 minutes total, PE: 6.

Wa - PushPullPush - June 11

Buy in:
3x21 hyperflexions w/ 10# ball/x12 knees to elbows

Main set:
21/15/9
Bar dips/pull ups/push press @ 115#
1 minute RI between rounds, and quite a bit within rounds

10 - 6.5 hours/60 hours. 30 minutes total, PE: 7. 221/13.

Wl - I Did When I Didn't - June 8

There've been other workouts this week, but mostly of the "AR squeeze-in" variety. That, and my right hand feels like it's broken inside. I did the friction pull ups on an oversized pipe in Shell Beach, and that was a saving grace, since grasping anything makes me feel like my hand's going to open uncontrollably. Today sucked, I nearly drove by the gym and headed home. I didn't feel like it, didn't feel up to it. But I did it.

4 ext/4 curl x10
These ran heavy.

4x11 calves on the A-frame @ 6/seated at 2 x max reps

5x12 Ov Squats @ 65/75/85/95/105#

7 hours. 40 minutes of slow going, PE: 6. 219/13.

Don't Make Me Hate You.

Because I do hate you. I hate you because you make me hate you. You're hate-able. You're stupid, retarded, and hate-worthy. You're forcing me to hate, and I hate you twice for that.

Drive that Camry of yours. Is it peer pressure, because you read somewhere that more sheep drive Camrys than any other non-descript foreign make? So you had to clip-clop your hooves down to the Toyota dealership and buy a new one? What a tool.

You have that cell-bud in your ear, but you're not talking to anyone. I know, the President of the United States is going to call you at any moment, and you may have to push the button on the nuclear football with your lightning reflexes.
Take it the frick out, so I can contemplate hating you a feather less.

Nice cell phone. You're texting in the fast lane. You're answering it at the gym, in the middle of a set. You're forgetting that the setting is on max so everyone gets to enjoy your stupid douche-hop ringtone at volume 11 at the movies. I hate you.

Wear your oversized sunglasses. The lenses are larger than a windshield on a motorcycle sidecar. What are you hiding? ... besides your hateable insecurity and childish inadequacy, I mean.

Um, can you please buy some pants large enough to hide your gut and/or buttcrack? I understand that you lost a few pounds/just visited the Eurotan/got a new tattoo on your ass. Just because you feel 10x hotter than you were last week isn't really a reason to show the rest of us your goods. Some of us did just eat.

I'm hating you on behalf of your children, who are just now learning to hate at age 3, while they're trying to eat the red vines you bought them for dinner as you dragged them into the R rated movie for the 10:00pm showing.

You created a facebook page for each of your pets. Then you had them friend each other. I hope they post a few status updates and photos of their food during the quiet week between the day you slip in the bathtub and the day your landlady discovers your half-eaten midsection.

Wow, you're down with the latest must-see movie/must-read vampire novel/must-love reality series/must-worship celebrity/must-follow championship team. Too bad that the latest thing is to hate lemmings like you.

I'm hating you through my clenched teeth as you tell me about your health problems. I can't understand you because you're talking with that donut in your piehole! Stop telling me how you wish you could get into shape, and start working your way out of the hole you're in.
And I'll stop telling you how I wish I could stop hating you, and start showing you a little respect. Deal?

Wa - A Bit - June 2

In and out.

5x max reps chins 10/15/12/10/10
alternate with
4x max reps push press 12 @115#/9 @ 135#/6+3/7+3
1 min rest between rounds.

8 hours. 17 minutes total, PE: 6. 220/12.

Wl - Light and Easy - June 1

So easy today, nothing worthy of a mention. Just glad to stop calling digging pond dirt a workout, and doing some pointed movements.

Buy in:
4x10 feet to bar/3x20 hyperflexions

3x10 extensions/seated curls

4x12
Calves on the A-frame @6
Ov Squats @ 45#

9 hours. 22 minutes total, PE: 6. 221/16.

WoD in the Park with CF Bako - May 23

Awesome beach weather today. Great day for Boogie to wake me up, demanding to get out and do the WoD. She got a compliment from one of the gals today on how tough she is.
Me, I just feel like decomposing blubber.

Run to Woody's - 26 mins

Warm up - 11 mins

Main set:
3 rounds
800m run
50 push ups
50 squats
22.06
I would have predicted that the runs-after-squats would have brought on leg lock, but it wasn't as bad as the oxygen dep. And the last set of push ups ... embarassing to partition down to 3's.

Cash out with 6 rounds of tabata planks/hollow holds, which I couldn't hold, come the late rounds.

Run home - 27 mins

9 hours/43 hours. 87 minutes total, PE: 8.

M - MTB to AMGEN - May 20

29 mins out to Fairfax bottom, 29 mins back over Panorama. A jaunt up to the top in between to visit the expo. Fun little day of bikin' around, eating brats and sipping beers.

9 hours/24 hours. 73 minutes total, PE: 7. 218/14.

Ca - Wasted Time - May 19

I blame dehydration, caffeine, stress, sleepless nights, bad food, stupid training, missing training. Am I doing anything right? I'm not improved on this today over my time in '08.

Buy in:
3x8 hanging straight leg lifts

Then Fran.
Pull ups then thrusters @ 105#.
Pull ups felt good, although I didn't do any but the last 9 unbroken.
Thrusters were like the little death. 6's. Did a lot of standing around, gasping.
10.54

8 hours/24 hours. 17 minutes total, PE: 9. 216/14.

Wl - Train Like a Loser - May 18

Just feel like not much. Not as little as the Not Much pictured here, but not much. Did the scheduled workout, but there wasn't much joy in it. There wasn't much intensity, and there wasn't much oomph.

3x
Seated curls x12
Extentions x12
Seated curls x12
Hyperflexions x20

6x12 @7 Calves on the A-frame

4x7 Squat cleans @ 95#

7 hours. 33 minutes total; PE: 6. 218/14.

S Run - Take the Money and ... You Know - May 15

Passed down Elm then onto the railroad tracks (water in the river right now), around to the "Lot like Christmas" hide, then back across the RR bridge. Picked up a nice big black battery box, and ran with it low in one hand all the way back.
Five .1 intervals with .1 fast, .1 easy then switching the box to the other hand. It's like Ranger-carrying an M-16 ... making both shoulders burn. Fun times, and I've now got a great container for a water lily.

Grabbed the dog out of the backyard and checked on Mental Telephony, then pushed a bit on the return - 7.51.

8 hours. 46 minutes total; PE: 6. 217/15.

Off Schedule - May 13

Traded today's AR day for the nothing yesterday, and yesterday's Helen or Angie for today's ... today's whatever.

1xMax reps Push Press @ 103#
3x12 Thrusters with one minute rest interval
3x9 Thrusters with one minute RI

Writers manipulate the life story, but the rest of us are forced to navigate it.

8 hours. 15 minutes total; PE: 6. 220/14.

Wl - Cake, without the Burpees - May 11

Man, just lethargic, or allergic from windstorm last night, or unmotivated. Or in a general funk, feeling the malaise before I become a one-man revolution again. Low volume, low resistance day ... which is to say, better than eating BBQ chips at my desk.

4 rounds
20 unweighted hyperflexions
16 knees to elbows

4 rounds
11 extensions
11 seated curls

4 rounds
10 lunges with 20# DBs
12 calves on the A-frame @ 6.5
+ 2 more sets of those calves

Pretty darn easy day. Those burpees, I miss them, I hate them. Damn their eyes.

8.5 hours. 33 minutes total; PE: 6. 219/14.

S Run - What Fathers Do on Mother's Day - May 9

15 minutes warm up & checking on Nowhere to Hide, then up onto the bike trail for:

6 rounds
.1 mi strides/25 air squats, go again on 2:00.

The first 3 I did on the minute, 1:30 and 1:30. But they're better on the 2:00, trust me.

8.5 hours. 29 minutes total; PE: 6. 219/17.

Off Schedule - May 5

It's been like this for a week now. Just a mixed up mess. So long, Burpees (guess I should find a few minutes to blog about that end) ... beat 100, didn't catch 150. Not really afraid of the suck though anymore. I am afraid that there's little time and much ado.
Anyway, off to cotillion to see my beautiful kids. Before that though:

4 rounds:
10 pull ups/10 ring dips
+10 pull ups

7 hours. PE: 5. 219/15.

M MTBike - A Gorgeous Day for Cache Maintenance - May 2

A solo shot out to the Shaw's before G-group. Nice little push up Rattlesnake (7.46), and 3 minute-and-a-half 100% repeats up the hill north of their little rancho. The rest was all just a Sunday spin. Checked on 5 caches along the way.

9 hours. 99 minutes total, PE: 7. 218/14.
oGWICn: Day 122, 0 anything.

S run - Off Schedule - Apr 30

Hey lookit me. I'm gonna slip on the running shoes and see if the bike path is any longer than it was last year.

6 mins to warm up. 4x .1 mi intervals as I ran around the skate park looking for potential geocache locations, and back.
28.31 total. Was it hard? I dunno, I found myself walking some. Am I in the shape I should be in? I dunno, I ran faster than I did last year in the intervals.

Some of all this is conjecture. Did I get out the door and suffer? Yeah. Yeah, I did that.

7 hours/12 hours. 39 minutes total, PE: 8. 217/16.
oGWICn: Day 120, 0 burpees.

Wl - A Shot to the Chest - Apr 29

Cooling my heels seeing if I'm going to go by GJ's house and do and be whatever I can for him. Hanging out at Hageman Anytime just doing what I … what I do.

Buy in:
3x
20 hyperflexions with 12# ball
16 feet to bar
10 burpees

4x11 leg curl/extensions

6x 12 & 6 Calves on the A-frame/seated calves
10 burpees

Cash out:
Hammered out the rest of the burpees. Who cares how it played out? I did them.

21 hours. PE: 7. 221/14.
oGWICn: Day 119, 119 burpees.

Dues on the Blue Die - Apr 27

Band morning, Pad Thai with John and Susan for lunch, Session at night. But I let the day go yesterday in the same AM/Noon/Evening form, and couldn't let this one go to accrue into 3 days worth of burpees. So had Kdawg roll the die and did 3x burpees for each roll. Sets of 18 were showing up a lot, it seemed. But it just seems that way … and it's a good seem, since you don't get to 223 with 3-sies and 6-sies. Took a lot longer than I thought, but just strolling through them.

5 hours. 40-ish minutes total, PE: 6. 222/13.
oGWICn: Day 117, 223 burpees.

You Might Be a Crossfitter if...

• you know Thrusters aren't as fun as they sound.
• you put bumper plates and kettle bells on your wedding registry.
• it takes you longer to recover from the workout than to do it.
• you can yell "Nice Snatch" in a room full of ladies and not get slapped.
• you jerk for time.
• you workout in a box, not a gym.
• when traveling, you wonder if you can kip on the hotel shower curtain bar.
• someone stares at you with a "you're craaaaaazzzzzyyy" look after you describe your WOD.
• a manicurist turns you away.
• you believe in sweat angels.
• your affinity with other Crossfitters is instant and sincere.
• you refresh your browser every 30 seconds after 9pm.
• you've learned not to say "That looks easy".
• you don't understand why tomorrow's WOD can't be posted at 7:30am.... after you just finished today's at 7:15am.
• you can come home, tell your wife "I did Barbara today!" and she congratulates you.
• you find yourself bragging to people how sore you are.
• you will do 3 on, 1 off come hell or high water.
• you would be pissed if the box closed on Easter, Xmas, New Year's or July 4th.
• you've seriously considered installing handicap bars in your OWN toilet.

Wl - You Suck, I Rule - Apr 23

Just getting in the stuff I can't do at home over the weekend, before the weekend sets in. Deadlifts, maybe. Deadlifts, for sure.

Buy in:
3x
15 knees to elbows
20 hyperflexions
10 burpees
7.52

Antagonists:
4x
11x extensions
11x seated curls
+1 11 seated curls

6x
12 calves on the A-frame @6.5 a side
10 burpees

3x
8 deads @ 225#
10 burpees

Was considering cutting it short today, booking it to the Friday Lengthwise cooldown, but two strapping 20-something guys stopped me on the extension machine to ask me if I had some lifting straps. They just can't do the deadlifts they were planning without them. No, I don't, sorry. But I do have enough old-fart attitude to grip-n-rip the bar you were afraid of for a few sets. Just couldn't cheese out on what seemed to be a challenge from on-high. Besides, the babies were on their cell phones every 2 minutes during their "workout." Just had to take their bar and rip it in their faces a bit.
Someone had to do more weight, more sets, more reps than them to show them how it's done. Living by example, that's me.

Would've been cake. But. But those MF'ing burpees, slinking themselves into the workout like Sharia law into government policy, or cockroaches in the kitchen.

8.5 hours/24 hours. 39 mins total, PE: 8.
oGWICn: Day 113, 113 burpees.

Wa - Piston'ed Off - Apr 22

21-15-9 Pull ups/Push press @ 135#
5 extry Pull ups
15.34 - Form over time.

8x14 burpees/
8! DB thrusters lightening the DBs each round by 5# (1 rep with 70's, down to 8 reps with 40's)
25.20

Just a lot of sweat and feeling purty slow ... and old ... and sucky.

9 - 1 hours/48 hours. 40 mins total, PE: 8.
oGWICn: Day 112, 112 burpees.

AR - Family Time, Grr - Apr 21

Just getting out the ya-yas on Kdawg's carpeted floor. The whole crew joined in ... kinda.

8x14 burpees/x15 abmats.
17.30

Cash out:
3 rounds of tabata hollow holds/planks.

oGWICn: Day 111, 112 burpees.

Wl - Power Hungry - Apr 20

Not much to say here. Just folding sets of 10 burpees into the entirety of today's workout. It's the spice of life.

Buy in:
3 rounds, no rests
21 hyperflexions with 12# ball/16 feet to bar/10 burpees

Antagonists:
4 rounds, no rests
11 ext/11 seated curl/10 burpees

4 rounds, no rests
13 calves on the A-frame @ 6/6 seated calves/10 burpees

Front squat @ 145#
3 sets: 6, 7, 8
These felt like God himself was pushing down on me with His little finger.

8.5 hours/18 hours. 52 mins total, PE: 7.
oGWICn: Day 110, 110 burpees.

WoD - Luck o' the Die - Apr 19

Oh Lord, I'm still sore from Saturday? This year has got to get rollin'.

Single die. A roll of 1, 2, or 3 means you do 11 burpees. When you've done 10 sets, you've done your 110 for the day and you're golden.
However, if you roll a 4, you do 11 SDHP (100#).
A 5; 11 Pull ups.
A 6; 11 Kb swings (1.5 pood).

Pretty fun, but like a baseball game, no one knows when it will end. In fact, if one were exceptionally unlucky, Steam Hammertime could just go on and on and on.

Today, luck was a girl who mostly served up burpee-rolls through to the 8th set. Then, the burpees stopped showing their faces for an unnerving number of rolls. Final tally: 3 SDHP, 1 Pull up, 5 KB sets. One set easier than the statistical average, yah?

One good thing about this WoD: if you don't really like burpees, you'll find yourself cheering for them.

7.5 hours/60 hours. 25 mins total, PE: 7. 221/10 (pm).
oGWICn: Day 109, 110 burpees.

M - WoD in the Park - Apr 17

Boogie was excited about getting out and doing a park WoD today. I was too. She rode her bike and wore the backpack with snacks and waters in it. Fun as all get out.

Run to Woody's WoD area: 25.31

Hung out a bit and got today's burpees in the can in sets of 10 before the CF Bako crew showed up ... only to find out that Steve had burpees built into the WoD. Doh!

Warm up, Buy in:
Tabata hill runs - 8 rds. After the burpees, going up was making my quads lock up.

4 rounds of a 5 round WoD:
Run 220
12 Burpees
24 Lunges
Alas, I ran the 220 for round 5, and came in thinking (or not thinking) that I was done. Sat down and realized I had some burpees and lunges to go. But I just let 'em go.
15.37

Cash out:
6 a side: Tabata hollow holds/planks

Run home: 27.23

8 hours/41 hours. 102 minutes total; PE: 8.
oGWICn: Day 107, 155 burpees.

Cl - Tea Party - Apr 15

Buy in:
11 Ov Squats bar only/4x11 Ov Squats @ 95#

You call this a main set?
5x12 calves on the A-frame @ 6/Seated calves 10 ish @ 2/5x21 burpees

Should have been on the treadmill, swapping the burpee sets with quarters. But, out the door to attend the Tax Day Tea Party at the Liberty Bell. Harder than it should have been today. Maybe I'm just being a baby.

7.5 hours/24 hours. 32 minutes total; PE: 7. 220/16.
oGWICn: Day 105, 105 burpees.

Wa - Stop Steam Hammertime - Apr 13

21-15-9... that's 45 reps. That's normal volume. What the heck am I doing to myself at 60 reps and 55 reps, everytime I set out? Lord, have mercy.

Buy-in:
5x12 burpees/4x15 knees to elbows

Main set:
5x
12 chins on the v-bars/11 push press @ 115#/10 burpees
1 minute rest between rounds.

Doesn't look like much on paper. 'Til you (A.) do the math, (B.) do the friggin' workout, and/or (C.) do A. and B. on a day after double burpees and deadlifts. Somebody stop me.

6 hours/20 hours. 43 minutes total; PE: 7. 220/16.
oGWICn: Day 103, 103 burpees.

An Illness, If You Had Time to Consider It

TV Turnoff Week was launched by Adbusters magazine and other organizations in 1994 and championed by TV-Free America, which is now called Center for SCREEN-TIME Awareness (CSTA). In CSTA changed the name in 2007 to TURNOFF WEEK, to reflect the growing number of devices people use to watch screened media. 2008 Adbusters changed the name of TV Turnoff Week to Digital Detox Week to reflect the growing predominance of computers and other digital devices.

There's a scary progression in today's world. Drivers are texting at the wheel, students are texting at their desks, and anyone in line is texting at the teller, cashier, or when they should be figuring out what the heck they're going to do when they get to the front of the line. Joggers go out in pairs and both are wearing their own iPods, ignoring each other. Can't make a highway drive without firing up the DVD player for the kids. The TV is always on, just background noise. Kids are watching commercials with the same intensity they should save for the regular programming, unable to discriminate between voluntary entertainment and mercenary entertainment. And we all have known for decades that the grow-light for a couch potato is rectangular.
And the groups that recognize it, who want to make a difference by silencing the static for a week, can't decide what to call their annual campaign. No wonder they can't be heard above the noise.

...the amount of time young people spend with entertainment media has risen dramatically, especially among minority youth. Today, 8-18 year-olds devote an average of 7 hours and 38 minutes (7:38) to using entertainment media across a typical day (more than 53 hours a week). And because they spend so much of that time 'media multitasking' (using more than one medium at a time), they actually manage to pack a total of 10 hours and 45 minutes (10:45) worth of media content into those 7½ hours.

How the freak can one pack 10.45 into 7.5? By texting, with the TV on, with one iPod earbud in in front of your laptop? If EMF doesn't get you, the next blackout will. How will you survive?

Six days until we go Amish at my house. We're going to kill the TV, at the very least, for the week. Unplugged. This will hibernate the TV's symbiote, the Wii as well. I believe we'll power down the computer too. And the stereo. Why not? We have a piano, a flute and a guitar. We can make our own music.

We'll trench and lay the liner for our backyard creek and pond waterfeature. We'll sort the wood for a playhouse, using some to raise a planter for pumpkin seeds and an herb garden. Let's see, we'll have some Crossfitting to do in the backyard as well. We'll pull out the handpuppets and create a Punch n' Judy show.

I'm sure some other stuff will come up, once the initial shock wears off and some silence settles in.
_____

TV Turnoff Week update: Day 1. TV stayed blacked out. Instead, we did CF in the backyard, had a dinner for the extended family. Keep it up!
_____
TV Turnoff Week update: Day 2. TV loses again. Dinner with grammy at Frugatti's, then final prep on CC's tiger-striped Awana derby car FTW.
_____

TV Turnoff Week update: Day 3. Who needs TV? Church, then the whole fam did burpees and abmats. Cool-down with a Mom-lecture on friendship.

Wl - Mark It Down As a Win - Apr 12

Okay, I was gonna test those 50 burpees. Check.

I'll nuke myself today first, just to prove that I haven't become a total sissyboi during my lax time off all weekend. All that stuff about letting myself down so well yesterday and Saturday, it's just a bad dream.

Actually, today was the first day I considered just throwing in the towel on the burpees. 200+ sounded like a lot ... like it was gonna take up all the little workout time I had today ... like I would be back off schedule again, just to do more burpees ... and I'm tired of them ... and how long can I keep this up, really ... shouldn't I continue this on a rotation or something ... boo hoo ... piss, moan.

Get on your best pony and ride. Once in the gym door, autopilot takes over. In fact, the first 100 burpees today felt good. Like a natural movement, and not really that gassing. Having two days off from them helped the legs reload a bit. The mind too, I guess. Fully half of this thing is mental.
This was a long day, though. I was pretty done by the end of it all.

Antagonists:
12 reps seated curl @145#
4x12 extensions/4x12 seated curl

5x
20 burpees
12+3 calves on the A-frame @ 6 wheels per side
The burpees felt good, even in 20's. The calves felt light.

4x10 deadlift @ 205#
These just wore a hole in me.

52 burpees straight through for time: 4.24
Did I need to beat 7.42 for 44? Okay.

Cash out after the cash out:
Oh, I still owe 51 more.
5x10 burpees with a minute-ish RI.

7 hours/72 hours. 51 minutes total; PE: 9. 220/13.
oGWICn: Day 102, 203 burpees.

Nothing, Nada, Zip, Zilch - Apr 11

A gorgeous Sunday morning, absolutely perfect for a run, after a gorgeous Saturday, absolutely perfect for an outdoor workout, where I spent the day yardworking, intending to do some squat cleans with some of the necessary burpees. Of course, as previously noted, I did neither. And did I do the run today? Hailz nah.

So, with a knowing eye to the outdoors, I walled myself off mentally from my traditional S run, and played some Mushroom Madness 2 with Kdawg. Fast forward to noon. Out we come from Youth Sunday to find that Bakersfield is brown soup, whirling in the dust of a 20 year duststorm.

Naturally, Murphy encouraged me to set up Coolaroos yesterday. I spent a critical 8 minutes breathing the dust, tearing down the sun shades I worked so hard to set up.

After that, I decided not to breathe for the rest of the day, if I might help it. I didn't work this hard - or neglect hard work - on so many occasions this winter, just to get the respiratory malady now. So, I ate Cheerios (AM), Taco Bell (noon) and crappy Costco lasagna (PM) with a few Blue Moons. I didn't catch up on the owed burpees, but it was a grace day ... a saving grace day.

About the only thing I did right today was to take a nap. Score one for me.

8 + 2 hours.
oGWICn: Day 101, grace day for burpees, owed 100.

AR - Day 100 - Apr 10

Didn't do anything but work in the backyard and go see UFC 112 (with Anderson Silva making an ass of himself). No burpees today, it's day 100 and I'll test tomorrow after doing a double-distance Susan. I'll take tomorrow's grace into today.

8 hours. 217/12.

WoD - Death by Burpees - Apr 9

Still off schedule, but this just seemed right today.

Buy in:
21-15-9-5 Bar dips

Then, Death by Burpees. 14.11 rounds. I surely thought I could do better. Maybe it was me doing them on a really full stomach. Maybe I'm just not motivated beyond my daily allowance of burpees. Maybe (and this really is the real maybe) it's how any Death by event creeps up on you, building your expectation, before lowering the boom on you and your high hopes with a steamhammer of hypoxia.

10 hours/26 hours. PE: 8. 217/16.
oGWICn: Day 99, 116 burpees.

Official Greg Walker Invitational Challenge: 100 Day Update

Well, kinda hard to have an update to something you never did originally date. I knew what I was in for, and do I need to tell myself?

I figured, at the turn of the year, that no one wants to hear about what you're gonna do. Especially if you're gonna do it, and they aren't gonna do it. Especially if you're gonna do it, and when you tell them that you're gonna do it, they say something like, "Fffffuuuuuu." or "How interesting." or "Wierd." Never mind the nervous giggling when you invite them to do it along with you.

Worse still when you invite the one guy that you prettymuchknow will do it, and he just laughs it off.

So I named the event after his sorry ass, and I spoke no further of it. I vowed to simply do my burpees and do them in silence, and, do them until day 100 before taking stock of any of it. Today's that day.

Since I didn't announce them, these were-and-have-been-and-still-are the Rules:

• Day 1, one burpee; Day 2, two burpees. Ad infinitum.
• Sunday is a grace day. No burpees unless you want burpees.
• If you miss a day, that's cool. You simply have to add today's burpees to tomorrow's burpees.
• Burpees suck. Individually, they suck. Grouped into a seemingly endless line, like hopeless prisoners shuffling into a gas chamber, they reallyreally suck.

So, expecting some really interesting battle stories, how I braved the grind?

Looking back, it's been a little uneventful. Some days, the burpees hung over my head like a grand piano on a thin string of dread. Some days, they were easy peasy. Some days, the first burpees' screams echoed in the hollowed-out cavities of my thighs, making me wonder if I would make it as the wear-down accrued. Many days, the burpees were the full workout of the day. Many others, they were folded into the day's workout in sets, adding to the overall work volume. And, not surprisingly, but surprisingly nicely, they have gotten easier over time.

On Day 3, I prognosticated:
>>Not so active today. What a lazy day, skipped church, reading Eragon. Considering how to best make this challenge work, doing burpees isn't going to last the year ... nor should it? Going to break the burpees into the 6 skills, put a 100-rep cap on any one exercise, and move into the next skill set, I think. Until the 100 rep cap though, I wonder about just hammering burpees each day. Think it's only fair to do so.
December's going to really suck, no two ways about it.

At Day 100, I think I might continue the burpees, maybe until Day 200. I can see that they're totally getting in the way of traditional workout progression … but that may be a good thing. Take the perfect work movement, perhaps the most feared one, and see how long you can stare it down. There I am, stuck in this staring contest that is both bad for me and good for me.

100 Days; What Have I Done With Them?
Most days, I did them on the bedroom carpet, about 2 to 1 over doing them on the gym floor, which was about 3 to 1 over doing them in the backyard during a garage-WoD.
Last Day I did them straight through, without partitioning them: Day 29
Days I did more than the daily allowance: 14
Did them drunk as a skunk: 1
Days I missed and had to carry them over to the next day: 7, counting today.
Days I did them on hotel room floors: 4
On the bikepath: 1
Grassy palisades overlooking the Pacific: 1

On day 48, I did 50 reps as 5x20 and said:
>>There's a big difference between a set of 12 burpees and a set of 20. Let's see how day 100 goes.

So I'll do 5x20 as my cash-out and see what's up today. On day 44, I did 4x11 after a Susan DD in 7.42. Okay, Susan DD, and I'll cash out with 50 in under 7.42. Or pack it up.

(That workout went like this )

... and time passes. Fast forward to the end of the reel. Here, on May 6th, I'm finally chronicl'ing the end. The end actually occured at day 120 and following, as the demands of RealLife caught up with me morning, noon and night for 4 days in a row. I couldawoulda paid up and continued... but that was like, 580+ burpees one day, then 120+ following. At this level, the burpees become the WoD. The biggest day was a 223 burpee day.

Not that that's bad, if I was stranded on the desert island, the Burpee would be the complete excercise. Now, since I'm not on that island, and have access to various weightlifting equipments and other items of punishment, the baseline movement needs to move the frick over and make way for foundational training.

Not, again, that I've been able to do any of that lately. RealLife is still exacting its unignorable siren call. But saying no to the burpees makes me feel like I still have some control. heh. But here I say goodbye to my New Year's resolution and my taskmaster - 20 days past 100 (cheers from the gallery) and 30 days short of 150 (boos from the gallery).

I did learn that burpees suck, but I can soldier through them. And, do them better and faster than most people. And, I did deposit a bit into what I've already banked within my character about doing something you don't like, don't want to do, and anticipate with some dread. But do anyway.

Burpees, I fear you not. And all you people who were invited but ghosted this, you don't know what you missed.

How I Know the World isn't Going Completely Tolerant

We’ll Show You the Real Prom
from http://www.nclrights.org

By now you’ve probably heard of Constance McMillen. Constance is an 18-year-old from Mississippi who, when she tried to buy tickets for herself and her girlfriend to attend the prom, was promptly told not only that she was forbidden from attending with her girlfriend, but she could not wear a tuxedo. When Constance went to the ACLU—who took her case immediately and sent the school a letter demanding that Constance be allowed to attend the prom with her girlfriend—the school canceled the prom, rather than allow a lesbian couple to attend.

It’s as absurd and outrageous a homophobic story as we’ve heard in a while. But that was not the end of this saga. When an “alternative” prom organized by her schoolmates’ parents was held this past weekend, Constance and her girlfriend showed up, only to discover that they and five other students—some of whom are differently-abled—were the only ones in attendance. And that the “real” prom was actually being held elsewhere, and the event they were attending was simply a ruse to keep all the so-called “outcasts” away from the “real” prom.
__________
Miss. prom canceled after lesbian's date request
from Chris Joyner, USA TODAY
JACKSON, Miss. — A Mississippi county school board announced Wednesday it would cancel its upcoming prom after a gay student petitioned to bring a same-sex date to the event.

"Due to the distractions to the educational process caused by recent events, the Itawamba County School District has decided to not host a prom at Itawamba Agricultural High School this year," school board members said in a statement.

Constance McMillen, an 18-year-old senior at Itawamba, recently challenged a school policy prohibiting her from bringing her girlfriend as her date to the April 2 prom. McMillen, who is a lesbian, and the Mississippi chapter of the American Civil Liberties Union urged school officials to reverse the policy both on McMillen's choice of date and attire. She also wanted to wear a tuxedo to the dance.

ACLU attorney Christine Sun said her organization receives requests for help every year from students facing anti-gay prom policies. The complaints are especially prevalent in the South where attitudes toward sexuality are more conservative, she said.

In the announcement, the school board encouraged the community to organize a private prom. "It is our hope that private citizens will organize an event for the juniors and seniors. "We sincerely apologize for any inconvenience this causes anyone," the statement concluded. School officials did not respond to calls seeking comment.

The announcement alarmed McMillen.

"Oh, my God. That's really messed up because the message they are sending is that if they have to let gay people go to prom that they are not going to have one," she said. "A bunch of kids at school are really going to hate me for this."

School officials told McMillen last month that she could not bring her sophomore girlfriend to the prom and also told her she could not wear a tuxedo. The school then circulated a memo that prohibited same-sex dates.
__________
This follows as a comment in the shite-storm of commentary on the USA today site:

"It's not about a conservative community or a gay, young couple. It's about timing. The rules governing the "prom" have been in place, I'm sure, for a long time. These girls didn't become gay overnight. Why weren’t they disputed before now? Maybe a compromise could have been made. Also, I'm sure the student body didn't have any problems with these two lesbians and their daily "public displays of homosexuality" throughout the school year. This reaction by the school district and the public at large reminds me of Duncan Donuts decision to stop making and/or selling any food product that contains, looks like, smells like, tastes like or has been in close proximity to any kind of nut all because one fool, out of the 350 million people in this country, had a reaction to it even though they knew they were allergic."
__________
My emphasis added. And now, for the only little bit I'm going to write here on this, a question or two:
If the student body didn't have any problems with these two lesbians and their daily "public displays of homosexuality" throughout the school year, why did not one single fellow student in the entire school warn Ms. Tuxedo? How QueerHere&Annoying do you have to be to have no friends at all in an entire school?

WoD - Off Schedule - Apr 8

Well, half of the Walker Invitational Challenge is computing the best way to break down the burpees. I've not done them in one go since the 30's. So, day 96 was a perfect 6x16, and last night I did 6x16 plus one, while alternating sets of 16 abmats.

Today was a perfect 7x14, so I was gonna work it into the WoD that way. The problem is, when I started going, I just started doing 17's. I mean, it is more than the 16's I've been doing, so it's gotta be correct, correct?

6 rounds
17 Burpees
17 KB swings 1.5 pood
17 Pull ups

I was in the middle of the 6th round of pull ups when I got a mathematics flash: 6 x 7 = 42. I was wondering why rounds were taking so long. There's definitely a rep break above 14. 15 is the magic gas-point.

8.5 hours/72 hours. 40 minutes total, PE: 8.
oGWICn: Day 98, 102 burpees.

P n P - Empty Easter - Apr 4

Just a quick one today. Hey, it's the weekend!

10 Pull ups/10 Ring dips
11/11 ...
12/12 ...
13 Pull ups

6 -2 + 2 hours/24 hours. PE: 5.
oGWICn: Day 94, grace day for burpees.

115th Dream Hopbursted Imperial IPA

Yeah, so you brew beer. You hop it up. Buy the pellets instead of the petals. But nothing's prepared you for this. This is off the charts.

Prior to all the fun, I used a good amount of the bottling sugar to get a Safale-05 yeast starter going. 16 hours of preparation, you yeasties are still not gonna be ready for this.

Okay, here's the brewday schedule, which I messed up. I put in half of the boiling hops, and half of the near-aroma hops, because, dang, I'm not used to putting this much in!

4 gallons of water in, boil it up. Then put in 3# of amber extract. 30 mins later, in goes the first 1 oz of Cascade pellets (all at 7.5%). It should have been 2 oz. but that's Crazy!

30 more minutes, you're at the full-hour protein break. In goes another 1 oz of the Cascade, which should have been two.

15 minutes to the end of the boil, the first quarter of the 12 oz of the Hopbursted mix (from Northern Brewer) goes in to begin as aroma hops. Here's where I realize what I'd missed, and we drop in the other 2 oz of the Cascade.

So, we let the boil run and added the next two 3 oz batches of hops at 10 and 5 minutes out. Shut off the heat and added in the remainder of the 2# of bottling sugar and the final 3 oz of the Hopbursted mix.

The wort chilled quickly, but it was so full of gunk from all the hops, running it through the funnel with the microscreen took forever. Came away with about 2.5 gallons of super-hopped wort at ... get ready for this ... .1150 original gravity. Poured in the cook-pot of yeast. The garden hose provided the aeration for the next 2 gallons.

Didn't steep in anything this batch.
Extract: 6 lbs. Amber Malt, and 6 lbs. Gold Malt Syrup
Honey: .5 lbs. Clover
Bitters: 4 oz. Cluster pellets (7.5%), 12 0z. Hopbursted (proprietary) mix
Yeast: Safbrew S-05, started on bottling-sugar water 16 hours prior

Good luck all.
_________
5 day update:
Gave the corney a swirl and didn't get any exhale from the relief valve, so I popped 'er into the fridge. It's a low 40's in there. 5 days at approx 68-70 degrees should have done all the fermenting that is fermenting. I'll pull a final gravity when I rack here in a day or two.
_________
14 day update:
Okay, finally got around to racking over from the leaker fermenter into the dispensary. Did I say a day or two? I meant a week or two.
Haven't racked in a few batches, I've just been letting the brew sit on the yeast for a couple of weeks, then pushing yeast off the bottom with the Co2 and drinking it clear. My racking cane is in my guts. But not this batch. Still, it's been sitting on the yeast for long enough.

Put 30 lbs of Co2 on it with some shaking, until no more pumped in. Now I'll just let it sit for a couple of weeks. No original gravity reading, and I didn't take a final either. I'll get a final at drinking time, maybe. What a brewmasterscientist I've become.
_________
33 day update:
Checked for final gravity (1006) and drinkability. Bud Light, you can suck it! It's hoppy - duh! - but surprisingly balanced for IPA-on-steroids. See you in 4 weeks, muthafukas! I predict a win.
________
The Bottom Line:
Took this out to the Amgen bike race tailgating party with a bunch of lite beer drinkers ... and it disappeared. Gnarly hoppiness, but man, so good.