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.