Saturday, May 22, 2010

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.

Thursday, May 20, 2010

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.

Wednesday, May 19, 2010

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.

Tuesday, May 18, 2010

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.

Sunday, May 16, 2010

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.

Thursday, May 13, 2010

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.

Tuesday, May 11, 2010

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.

Sunday, May 09, 2010

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.

Wednesday, May 05, 2010

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.

Monday, May 03, 2010

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.

Friday, April 30, 2010

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.

Monday, April 26, 2010

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.

Friday, April 23, 2010

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.

Thursday, April 22, 2010

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.

Tuesday, April 20, 2010

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.

Saturday, April 17, 2010

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.

Thursday, April 15, 2010

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.

Tuesday, April 13, 2010

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.

Monday, April 12, 2010

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.

Saturday, April 10, 2010

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.

Friday, April 09, 2010

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?

Thursday, April 08, 2010

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.

Sunday, April 04, 2010

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.

Saturday, April 03, 2010

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.

Cl - A Little Death - Apr 3

No burpees tomorrow! It's gonna be Easter and a grace day. Jesus is in the tomb today, so we might as well kill ourselves, as well. Back to back Cl days. What kind of schedule is this? heh.

Let's start with:
Death by Cleans @ 100#
10.7 rounds
These really felt good. I didn't run out of cleans, I just ran out of time.

I stood with my hands on my hips and gasped for about 4 minutes and looked at the sky. What a nice 65 degree day. How terrible I felt.

Then, incredibly:
11 Ov Sqts @ 100#/21 KB Swings @ 1.5 pood/11 burpees 5.27
(which was just too friggin' much, so downshifted on the fly to)
11 Ov Sqts/12 burpees 3.11
21 Kb Swings/12 burpees 3.58
11 Ov Sqts/12 burpees 4.38
21 Kb Swings/ 12 burpees 3.11
11 Ov Sqts/12 burpees 5.07
21 Kb Swings/12 burpees 4.17
11 Ov Sqts/11 burpees 4.16

Some of the burpees were really sloppy, and I stood transfixed for whole minutes between rounds. But it's a mystical, spiritual day. I'm sure I did some monastic work there, deep calling to deep while unconscious or semi-focused.

Speaking of, time to shower down and brew a 115th Dream Hopbursted Imperial IPA. Oh, and finish off the last batch. The price of ales just went up.

8.5 hours/24 hours. 45 minutes total, PE: 9.
oGWICn: Day 93, 94 burpees.

Friday, April 02, 2010

Cl - If - Apr 2

Okay. So I pull up last night and one, the Hope is push-brooming the last of the devil-spawned pollen-pods off the driveway, and two, the hell-grafted Mulberry has dropped the last of its said pods, and three, I say to myself, with a glee borne of years of disappointment, "Gee whiz, I've survived a Spring without a nasty nagging cough or upper respiratory infection."

I know, life's little pleasures, right?

Well, Hope is still working up her brooming skilz, and I take the opportunity to demonstrate my superiour brooming experience as I clean out the garage and 5 feet of garage-door section of evil-pods. … It takes, like, 5 minutes.

I run upstairs, not knowing the evil intent of the allergens. I drop and begin the burpees.

Long story short? I cough from 3.30AM to 5.30AM - that is, I wheeze from 3.30 to 5.30, punctuated by racking coughing and long pulls on bottles filled with quadrisyllabic drugs that I normally wouldn't want in my body, but now consume like a bum on a baloney sandwich.

Lesson learned. Except, I am still Master of my Destiny.

On to today's workout. I'm gonna do what I can't do tomorrow, when I'm brewing beer. And, fuckin' A, I'm either gonna make myself sick and get it over with, or I'm gonna blow the creosote outta my pipes and get well in one workout. This is Sparta. Either come back with your shield or on it. I'm Master of my Destiny. If I'm getting sick, it's because I did it to myself. It's me against the pollen pods.
Humor me here.

4x
11 front squats @ 135# (take them all the friggin' way down, yah)
max reps (17-20+) seated calves
15.54

6 rounds
15 burpees
200/300/400/400/300/200 @ 2% and 6.0/6.1/6.2/6.3/6.4/6.5 mph on the treadmill
23.14

The front squats just feel heavy, for no good reason. And I don't know how wide to place my hands anymore.
The burpees and running the treadmill felt like crap, but I won't complain. It's for my good. Pollen, die in the flames of my suffering. It's either you or me, and I've already seen your end. The ass I'm kicking feels like mine, but it's yours, damn you.

9.5 - 2 hours/21 hours. 39 minutes total, PE: 8. 222/13.
oGWICn: Day 92, 92 burpees.

Thursday, April 01, 2010

AR - Addiction Remedy - Apr 1

Needed a day off today, but my body was craving some endorphins. Thank goodness that my burpees are there, like some pushertaskmaster. Someday I'll be able to take an AR day without wanting to completely grind myself.

7x
13 burpees
26 abmats
16.59

7.5 hours.
oGWICn: Day 91, 91 burpees.

Wednesday, March 31, 2010

Wl - Burpees Make Every Workout a Metcon - Mar 31

My aforementioned ass was really raw meat today. Guess that calls for some deads! Even when no one's looking, there's something to prove.

Buy in:
3x
15 knees to elbows
20 hyperflexions with 12# ball
13 burpees
11.38

4x deadlift @ 225#
5/6/7/8/5
Dang, but if these didn't feel funny. Like I could do them all day, if I could just hold on to the bar. Thick bar didn't help, but into the later reps, just not there to pull anymore. I'll try to make sure I'm addressing the bar properly next time I face these. Not at all sure my hands should be as far apart as they are (outside shoulder width).
14.26

Antagonists:
4x ext/seated curl
10.13

5x calves on the A-frame @ 6 wheels per side
interleaved with
4x 13 burpees
12.39

9 hours/27 hours. 48 minutes total, PE: 8. 219/15.
oGWICn: Day 90, 91 burpees.

Tuesday, March 30, 2010

Ca - Burpees, My Ass, Again? - Mar 30

3 rounds:
15 knees to elbows
20 hyperflexions 10# ball
10 burpees
10.51

Main set:
4x
8 thruster @ 105#
8 SDHP (same bar)
1 minute rest interval between rounds.
14.40 - not for time, but that's too long for this.

The thrusters really took a toll at the bottom - teabagged them all. Then, gassed going into the pulls. Form broke down reps 6-8 on those, generally.

Finished up with
5 rounds of
12 pull ups
12 burpees
1 minute rest between rounds.
19.48; which, yeah, is way too long for this too, as I timed .39 on the last 12 burpees.

Pretty heavy volume today, or at least it felt like it with my ass dragging from yesterday. Back to back … to back. Wait until tomorrow.

9.5 hours/24 hours. 46 minutes total, PE: 8+. 219/15.
oGWICn: Day 89, 90 burpees.

Monday, March 29, 2010

Cl - Burpees, My Ass - Mar 29

I'm off schedule, just trying to maintain the jist of things with AR weeks right now during the worst of springtime allergy season. If I can hold steady and avoid a upper respiratory infection, I'm ahead in the game.

8 rounds:
11 burpees
(4x)11 squat cleans @ 95#/(4x - alternated with) 11 Ov Squats (same bar)

Rnd 1: 2.43
2: 4.09
3: 4.14
4: 4.21
5: 4.44
6: 4.36
7: 5.10
8: 4.37
9: 2.43
34.36

As you can see by the first and last rounds, I did a lot of resting, but just trying to keep moving while still doing the movements properly. About a full minute between the lifts and the burpees, and the burpees and the lifts. This would be a Wl day if rest was formalized. Good luck with antagonists and a cash out though.

Slinging the bar pretty well, till the final rounds. Nice pop off the thighs on the way up doing the cleans. Yeah, it's light, but I'm still just working on form.

Oh, and there was a time when 50 pull ups and 40 reps of ring dips would've had me feeling them the next day. As it was, I could have done an A day today.
That right ankle didn't bother me today, btw.

9.5 hours/72+ hours. 34 minutes of work, PE: 8+. 220/16.
oGWICn: Day 88, 88 burpees.

P n' P - Mar 28

5x10 pull ups (working on good active shoulders on a kip)
alternated with
4x10 ring dips (working on going deep)

Woulda coulda gone with some running here today, but the sky is full of pollen, and after a day of standing in flat loafers during Kater's Egg Hunt, my right ankle *popped* into/out of kilter. Could hardly go up or down stairs today.

9 + 2 hours. PE: 6.
oGWICn: Day 87, grace.

Saturday, March 27, 2010

These Ain't Workouts - Mar 27

So, yesterday it's a Lengthwise check on Friday after a long week of grind. Get home and not gonna have to face a double-down day of burpees again. 4 rounds of 20 burpees with 4 rounds of 20 abmats + 5 burpees to pay up ... dronken. There's a first. 14.48.

Today, did babysitting and some geocaching in the morning, and what with Kater's 1st annual Easter egg hunt and UFC tonight, had to squeeze in the burpees ... and not much else because with nasty allergies right now, I'm just calling these weeks AR weeks. I'd rather give up a week and maintain than give up 3 weeks and lose progress. 6 rounds of 15 burpees with 6 x 15 abmats. 11.27.

9 hours. PE: 7.

oGWICn: Day 86, 90 burpees.

Thursday, March 25, 2010

Off Schedule - Owed Burpees - Mar 25

Okay, so you miss a day (granted, delivery of kids to band, so no AM workout, a long day at work, so no lunchtime workout, and teaching JH at 1st Pres, so no PM ... would have logged the burpees, but after my evening at church I was so pissed and burnt that I just blew it all off yesterday) ... you miss a day on this burpee pyramid and you really pay for it.

Played "Death by-Chelsea" with these today to break them up a bit. 2 on the first minute, 4 on the second, 6 on the third, etc, until I couldn't make the minute (happened on the 10th round). Would take another minute to blow and then go into the next round. 12 rounds, and after the 24, did 9 to finish off my I.O.U. 23.06. Three months from now I'll be doing this load everyday.

... I'm doing a lot of raw work. I need to focus on Hip drive or this is all going to be productive, but counter-productive.

Cash out: 3x18 light calves on the A-frame.

8 hours. 219/12. PE: 8.

oGWICn: Day 84, 165 burpees.

Tuesday, March 23, 2010

Ca - Bullshit Exchange - Mar 23

Headed downtown for session, and no opportunity for workout at lunch. So, there at downtown Bullshit eXchange as loads of ppl stand between me and the gear I need to workout. Wouldn't be nearly so bad if they weren't just standing there talking with each other.

Buy in:
Death by Press (Push Press, but I didn't push) 9.8 rounds @ 115#

Never did the antagonists. Got right into what might have been the Buy in (if there weren't so many shmoes standing around), or the Cash out (if it didn't take so friggin' long), but became the Main set (because it kicked my ass well enough to earn the title):
4x
burpees 21/21/20/20
hyperflexions 21 with 10#/same/20 with 25#/same
10 feet to bar, with an additional round

It's dumb, it's not from the schedule, but it's two things: it's what you can get at Globo; and it's what you have to settle for if you're trying to work 82 damn burpees into the day.

9.5 hours. 216/14. 40 minutes of work; PE: 7.

oGWICn: Day 82, 82 burpees.

Saturday, March 20, 2010

Wl - An Inch - Mar 20

Moving fast between NSTA Philly tear-down and Philly at Night double decker bus tour. If it weren't for burpees hanging over my head, I might not have.

Just banged out the burpees straight up. Call it 9.30. They're getting easier. But I still get gassed, the legs feel hollow, and damned if they don't make my right hip and lower back feel like a geriatric.

4x ext/curl

3x 11/11/20somethin Ov Sqt with the pull down bar. Yeah, it's the hotel gym.

It's the last day in the frickin' hotel gym! Rock on.

6 hours /24 hours. 20 minutes of work; PE: 7.

oGWICn: Day 79, 79 burpees.

Friday, March 19, 2010

Ca - Something Better - Mar 19

7x11-10 Pull downs
7x11 Burpees
6x11-10 Incline DB presses @ 45#
Not necessarily for time, but trying to keep moving with no round breaks.
Round 2: 3.05
3: 2.54
4: 2.53
5: 3.46
6: 3.15
1.18 on the final 12 burpees.

A quick something is better than nothing.

6.5 hours /24 hours. 19 minutes of work; PE: 8.

oGWICn: Day 78, 78 burpees.

Thursday, March 18, 2010

Cl - Run til You Burp - Mar 18

Buy in: 8 burpees, waiting for the elevator down to the exercise room. Just trying to pay down the burpees owed before it started. Now that the numbers are getting larger, making days is becoming crucial. Doubling down is becoming painful.

4x seated curls/extensions

Main set:
7x21 burpees (partitioned into 7's, pretty much)
interposed with
6x 400 treadmill at 1.5% and 6.0 mph
Round 2: 5.04
3: 5.08
4: 5.41
5: 5.53
6: 6.08
2.34 on the final 21 burpees.

On the final set of burpees, I did burp. Tasted lunch. This is the first WoD in a while where I flat-backed after time.

6.5 hours /72 hours. 43 minutes of work; PE: 8+.

oGWICn: Day 77, 155 burpees.

Monday, March 15, 2010

Ca - Keep It Simple - Mar 15

5 rounds
15 pull ups
15 burpees
18.35

8 hours /36 hours. PE: 7. 218/15.

oGWICn: Day 74, 75 burpees.

Stupid, I Know.



But if you don't laugh, you're a dud.

S - Dinosaur Park Hills - Mar 14

Run to and from Dino Park in Shell Beach.
4x 400 hill intervals in 1.48/1.54/1.47/1.49 on 6.00

3x18 burpees and 1x19 burpees
Burpees took 12.30 after the running? Ugh.

11 - 1 + 2 hours/40 hours. 47.30 total; PE: 8, although that final 100m of the hill was near enough to 100% effort.
oGWICn: Day 73, 73 burpees - took yesterday as Grace.

Friday, March 12, 2010

Ca - Row til ya Burp - Mar 12

Starting with the antagonists these days. I did say that, didn't I?

21-15-9
Pull ups
Ring Dips

Main-ish set:
5x
10 Sumo Pulls @ 100#
15 Burpees
Suck wind and spit sweat as needed.
13.40

Seems like I'm doing more volume than I should right now, but I just feel like it. Lower volume will come with heavier attempts soon, but hi-vol M days are on the horizon.

8.5 hours /20 hours. 27 minutes of work; PE: 8. 220/15.

oGWICn: Day 71, 75 burpees.

Thursday, March 11, 2010

Cl - Boi in the Spastic Bubble - Mar 11

I'm buying in with antagonists these days.
5x11 curl
interposed with
4x12 extension
One minute between sets.

Main set:
7 rounds
10 Ov Squat @ 95#
10 burpees
Tap the timer and take a minute blow before starting the next squats. Gawd, this sucked.
Round 2: 2.03
3: 2.55
4: 3.06
5: 3.24
6: 3.18
7: 3.08

Cash out:
4x10 calves on the A-frame/x10 seated calves

One of my last workouts at BodyX. I don't think I'm going to miss that place much. While this was a great workout, the whole time ppl were just eyeballing me. Me, red faced, dripping, gasping and cussing. Them, talking, texting and doing a whole lot of not much. Even Walker won't do this stuff - he was the last reason for staying there.

9 hours /28 hours. 46 minutes of work; PE: 9. 220/15.

oGWICn: Day 70, 70 burpees.

Wednesday, March 10, 2010

C - Jambalaya - Mar 10

Death by Pullups to start off. Granted, I'm slow, and someday, I'm gonna work on my butterfly. Today, I was working on a brand-new bar on the half-cage at Anytime Fitness, and the pistol grip was so fresh and sharp, it felt like a cheese grater. So the pain on my hands was distracting. But I'm still feeling that the grip gives out before the lats and arms do. Anyway, 9 rounds +5. Lame.

6x 400 on the treadmill at 2 percent grade and 6.0/6.2/6.4/6.6/6.8/7.0 mph
offset with
5x14 burpees

9.5 hours/24 hours. PE: 8.
oGWICn: Day 69, 70 burpees.

Tuesday, March 09, 2010

Wl - Smokin' but not Broken - Mar 9

4x curls/extensions. heh, the antagonists are the warmup today.

21-15-9
Deads @ 225#
Ov Squat @ 95#
The WoD calls for 135#. I was in the cage at BodyX and had to dump once as it was. 115# would have been a stretch.
Pain Notes:
Man, my left knee had a ligament within screaming at me during the 21 and the 15.
During the 15 on deads, I was partitioning 5/5/5. The first five were overhand grip, the second were overhand right/underhand left (just feels natural that way), and finally, to be even, I switched to overhand left/underhand right for the final five. Going underhand, say, on chins, still taxes my right radius. Today, pulling like that on the deads, I felt like I re-broke it.
No second hand on the clock, but rough time was 15 minutes. I wasn't going for time, but that's baseline.

Cash out:
4x
20 hyperextensions (focusing on hyperflexions now. Compression bad, flexion good).
18 burpees
16 knees to elbows

At the time, it didn't sound like heavy volume. Pretty well spent at the end of all this. Moving the burpees to the cash out is good when there's unlimited time, but it's not gonna work when time's an issue. The rest of the workout's gonna suffer then. But, hey, if burpees had a middle name, suffering would be it.

9 hours/24 hours. 59 minutes, PE: 9. 220/15.
oGWICn: Day 68, 68 burpees.

Monday, March 08, 2010

Wa - Reacquainted with Dip - Mar 8

Been a while since I've been able to do anything heavy. Gots rings in the back yard, but didn't use them this last weekend. Making up for that today.

21-15-9
dips (no problem, straight through)
neutral grip pull ups (partitioned down to 3's)

4xmax reps (5's/6's) push press with 135#

4x17 burpees/
4x17-12 calves on the A-frame

Doesn't look like much there on the page, but burpees suck, and will continue to do so until the Lord calls us all home.

9 hours/72+ hours. PE: 8.
oGWICn: Day 67, 68 burpees.

Friday, March 05, 2010

Ca - Is There Really Any Wa Day Anymore? - Mar 5

Stepped into the gym with the intention to get into some Heavy Hang Cleans or Clean n Press, followed by some of the regular Push n Pull. Two months into the Year of the Burpee (read: 20% finished in terms of time, muchmuchless than that in terms of reps) and the burpees are taking precedence. The buy in today took 25 minutes, and left me feeling like I was runnin' on empty.

Buy in:
4x
20 hyperextensions with 10# ball
18 knees to elbows
16 burpees

Main set, heh:
3x5 Clean and Press with 135#
Not that heavy, and I'm sure that the reps could be there for at least 10 per set, but I just had nothing left. Felt heavy, bloated and slow. Maybe something good is just about to happen … like morphing from tadpole to frog.

9 hours/72+ hours. PE: 8. 217/16.
oGWICn: Day 64, 64 burpees.

Tuesday, March 02, 2010

Cl - Those Damnable Burpees - Mar 2

We went geocaching for 7 of 7 finds yesterday instead of a trip to the gym. Hey, it's San Jose, and even the mundane caches here are good ones.

21 burpees, then
5 rounds:
x8 DB sqt clean n' press with 40#s
x14 reverse push ups
x20 burpees

8 hours /48 hours. 33 minutes of fun; PE: 8.

oGWICn: Day 61, 121 burpees, I owed from yesterday.

Sunday, February 28, 2010

Ar - Burpees N Such - Feb 28

After a crappy show end on Friday - and 7 hours of driving - then an AR-ish day digging out snow forts and hiking up a toboggan run at Wolverton Saturday, here's a day worth logging ... as an AR day ... with 8 hours of driving ... and a tiny workout. Today's grace on the burpees goes to yesterday, yesterday's burpees +1 comes to today, and tomorrow I don't have to do 119 burpees. Everyone wins.

3x19 burpees, plus a demo for Brennan.
3x max reps DB squat clean and press @ 35#

It's nothing much, but it's much better than nothing.

9 - 3 hours.

oGWICn: Day 59, 59 burpees.

Thursday, February 25, 2010

Living in the Shadow of the Bay Bridge

Driving into the bay area, I'm listening to the radio and hearing about a guest lecturer at Berkeley - no surprise here - digging deep into his understanding of political history and philosophy and - get ready - bringing to light the evils of the - Obama? Nah. - Bush administration. Wow. Beating a dead horse, are you? Only in SF would anyone buy a ticket to listen. Can't you get this crappé for free on CNN?

Right now when everyone has to end every sentence with "in this economy," caused by liberals forcing banks to sell mortgages to people who proved that they would not repay them, this city of lemmings is going to assign blame on the last administration ... and swallow the We Need Socialist Health Care turd without sniffing it for the shit it is first.

I'm not defending Bush. He was my president when he put that bullhorn to his lips and went after the muslim bastards who attacked us on 9/11. He ceased to be my president when he started giving my money to lazy people who want something for nothing. But Obama? He was never my president. He never did a day of work in his life. He wants to give our hard work to those like him who want my something for their nothing. And there's not a something left to give. We don't have any money left to give. We're in debt, saavy?

Right now, the most generous polls have 56% of the people totally against Obama's communisty health care package. Those uncaring bastards! Don't they want people to get their something for nothing?

If the world was different, everyone could get their free appendectomy. Or Abortion, or whatever you progressive nits think they deserve for free. But the world isn't a dream-economy, and someone has to pay for these things. That someone is me, or my children, or God Have Mercy, my freaking great-grandchildren, because legislators have already spent 4 generations-worth of GNP.

Please stop. In my dream-economy, you people would stop spending taxpayer money on your stupid dirty needle programs. In my dream-economy, you'd balance the budget and only spend what the government took in last year. But I'm not asking you to do what you're hard-wired to do, and waste. I'm not asking you to stop spending my money on idealistic idiocy, because that's how you're wired.

I'm asking you to please stop acting like you're so compassionate and caring, as you force us all into another Great Depression. Your ivory tower care is going to make us all feel the sting of hunger, need, and the bite of reality. Snap the fuck out of it, will you?

Ca - My Kingdom for a Pull Up Bar - Feb 25

Hey, wtf? The hotel gym has a bar that can support my weight. This changes everything, today.

4 rounds:
14 pull ups
14 incline DB presses with 50#s, descending on the adjustable bench
14 KB swings, 50# DB
14 burpees
Rest one minute between rounds (and every 3 pull ups, and between 7-rep burpee partitions, and...)

8 hours /15 hours. 26 minutes total; PE: 7.

oGWICn: Day 56, 56 burpees.

Wednesday, February 24, 2010

AR - Active, Rest Redefined - Feb 24

I intended to chalk up my burpees for the day and do some sets of feet to bar. Some stretching, and that's all. Really, an easy day.

Work called for me to jump onto I-5 and drive like a bat outta hell to SF, and to another dicked up hotel exercise room. No bar to hang on (no surprise) but hey! Here is a rack of dumbells. More Active, less Rest today.

5 rounds
11 burpees
11 DB squat cleans @ 30#/35/40/45/50
Rest one minute between rounds.

Maybe from all the sitting in the car and pushing forward on the gas pedal, but an unsettling pain in my right knee when going deep during the cleans (but not the burpees).

6.5 - 1 hours /24 hours. 22 minutes of work; PE: 7. 223/14.

oGWICn: Day 55, 55 burpees.

Tuesday, February 23, 2010

Wa - One of Those Days - Feb 23

3x20 with 10# hyperextensions/2x27 burpees.

3x 7/8/9 with 115# SDHP.

5x7+ chins on gravitron (scaling down from no help)/4xdips

Just one of those days where you just get in and get what's on the calendar done. The burpees came more easily than I might have expected - while I'm feeling overtrained, but knowing I'm not … just overtired. High pulls felt great, chins and dips felt weak.

9 hours /28 hours. 29 minutes of work; PE: 6. 219/16.
oGWICn: Day 54, 54 burpees.

Monday, February 22, 2010

Wl - It's Cumulative - Feb 22

The burpees begin to do their damage early on.

Buy in: 4x
20 hyperextensions with 10# ball/10 feet to bar/15 burpees (8 on last set)

4x 9-10 leg curl/10-12 calf raises.

3x 7/8/9 squat cleans with 103# (jr bar). Cleans felt great on the last two sets. It's mind over matter, mostly - save for the cumulative effect of all that other work sapping all of my strength. heh.

8.5 hours/21 hours. 39 mins of work; PE: 7. 217/15.
oGWICn: Day 53, 53 burpees.

Sunday, February 21, 2010

M - MTB TT-ish - Feb 21

Hammertime to the Shaw's. Really feeling the inability to make work in the first half hour (maybe a little headwind) but not pushing the gears I'm accustomed to. A good spin up Rattlesnake. First full ride of the year. Let the suffering begin.

8.5 + 1.5 hours/60 hours. 95 mins of work; PE: 7. 220/15.
oGWICn: Day 52, grace day.

AR - Rainy Day - Feb 20

Quick core burn and today's burpees.
5x13 burpees/5xmax reps (25-15) abmats.

Got in some good stretching afterwards. Used the hula hoe today too, I think that's gotta count for push/pull and some hip drive.

9 hours. 219/16.
oGWICn: Day 51, 52 burpees.

Friday, February 19, 2010

Ca - My Neighbor's Heavy Breathing - Feb 19

Rolled out of bed and right to it. Mrs. Brown was working in her backyard next door - we were both listening to, but not seeing each other. She sounded like she was rummaging around getting chores done, while I sounded like I was gasping from having relations with heavy metal sexbots.

5 rounds:
13 pull ups
12 ring dips
11 1.5 pood KB swings
10 burpees

I know, it's a lot of volume, but I've missed it all so much. Except the burpees. Shewt, I was tempted to add in feet to bar and squat cleans. But I'm saving those for Sunday.

8 + 1 hours/24 hours. 30 mins of work; PE: 8. 217/13.
oGWICn: Day 50, 50 burpees.

Thursday, February 18, 2010

M/S - One on the Run - Feb 18

Get right on it.

5 rounds:
10 burpees
.25 on the treadmill at 1.5% 6.6 mph/6.8/6.8/7.0/7.0

8.5 hours/15 hours. 16 mins of work; PE: 8.
oGWICn: Day 49, 50 burpees.

Wednesday, February 17, 2010

Wl - Make Up Daze - Feb 17

Not many options in the W gym.

4 rounds, starting and ending with the burpees I owed (with some interest).
5x20 burpees
4x
max reps Total Abdominal
12 extensions
11 curl
20-12 calf raises

There's a big difference between a set of 12 burpees and a set of 20. Let's see how day 100 goes.

8 - 1 hours/24 hours. 24 mins of work; PE: 7.
oGWICn: Day 48, 100 burpees.

Tuesday, February 16, 2010

AR - Feb 16

I didn't do anything but stretch my calves, go to Times Sq church, and drink Honey Porter. I'm taking today's burpees and shovin' them up tomorrow's butt.

Monday, February 15, 2010

Wl - Whatever, Whenever - Feb 15

4 rounds:
Total Adominal
Leg Extensions x10
Leg Curl x10
Calf Press x12-22
Burpees x11 (last trip x13)

Short one trip to the abdominzer (pogue sitting on it). Best I can do today at the Wdubs.

6.5 hours/24 hours. 20 mins of work; PE: 6.
oGWICn: Day 46, 46 burpees.

Sunday, February 14, 2010

Wa - Baby Step - Feb 14

Down to the hotel gym with little time but good intentions. Alas, no freaking pulling machines at all! I didn't get a look at the upper body gear before. Just used what was there and got moving.

4x
20 reverse push ups/
max reps total abdominal/
10 chest press machine/
3x
arm extension machine/
arm curl machine

Better than nothing? I'm wondering if a rest day might have been more beneficial.

7 hours/24 hours. 14 mins of work; PE: 6.
oGWICn: Day 45, 0 burpees (grace).

Saturday, February 13, 2010

WoD "Susan DD" - Feb 13

"Susan DD"
Run 400m, 20 Push ups, 20 Squats: 5 rounds.

Just a Susan Double Distance. Ran this one on a treadmill at 1.5%; 6.6 mph/6.8/7.0/7.2/7.4 speed on the rounds. 16.45. The runs felt like rest, until the speed started kicking in.

Cash out: 4x11 burpees. Gah, they took 7.42!

8 hours/24 hours. 24 mins of work; PE: 8.
oGWICn: Day 44, 44 burpees.

Friday, February 12, 2010

Cl - Is This All You Got? - Feb 12

Trying to get a little something goin' on at the W Times Sq gym room. Dear Hotel: don't say you have a health club when you are only packin' a treadmill and a bosu ball. HTFU!

Not even a dumbell rack. Most of my plans for this week's workouts were predicated on the existence of some DBs. At least.

Anyway, Buy in: 43 burpees.

Then:
5 rounds
Total Ab machine, max reps
Calf Press x 27 to 17 (adding weight)
Leg Curl x12
Extensions x14-12
Jumping Squats x12

5.5 - 1 + 1 hours/24 hours. 20 mins of work; PE: 6. 217/14.
oGWICn: Day 43, 43 burpees.

Thursday, February 11, 2010

Ca "F-250" - Lookit All the Pretty Colors - Feb 11

F-250
50 Pull Ups
50 Dips
50 Knees to Elbows
50 Ov Squats 45#
50 Burpees

BodyX downtown had a couple of guys on the only dipping station, so I juggled the order and nearly did the dips last. On a Cl day, I recommend the Rx'ed order for full … "attenuation."

Pull Ups - 5.37
Knees to Elbows - 5.41
Ov Squats 45# - 4.44
Dips - 6.56
Burpees - 7.15
30.15

Dips took a little longer as I was walking around the gym floor looking for an open dipping station.
Was really feeling the push up portion of the burpees having come right off the set of dips.
This is one of those WoDs that is as hard as you wanna make it. I felt like I was resting too much, but then again, during the burpees, I really was sprouting sweatdrops and seeing the world in technicolor. So.

8.5 - 1 hours/24 hours. PE: 7. 217/17.
oGWICn: Day 42, 50 burpees.

Wednesday, February 10, 2010

Wl - Days Off Should Make You Feel Better - Feb 10

So, the 6th was Super Bowl Sunday. Did the Pulls and some ring dips on the old bar during the halftime show (the Who who?). Ergo, it's been 3 days since I've done anything but the daily burpees. And man, I felt flat today. Blame lack of sleep and dehydration, methinks.
Anyway, here's a basic Wl day because next week in NYC I won't be able to do any hamstring curls or deads. Off schedule, whawhazzat?

Buy in: 4x20 hyperextensions with 6# ball/4x10 feet to bar/4x(11)10 burpees.

4x10 curls/4x13 extensions.

5x5 deep deads with 205#.

5x12 calves on the A-frame.

7.5 - 1 hours/72 hours. 44 minutes of work; PE: 7. 221/16.
oGWICn: Day 41, 41 burpees.

Saturday, February 06, 2010

AR - Valentine's Dance - Feb 5

No time to work out on this special day today, call it AR as I get what I can, and shuffle the week to compensate.
5x max reps abmats/3x 12 burpees. Got in a full stretching routine.

8.5 hours. 217/15-219/11.
oGWICn: Day 36, 36 burpees.

Thursday, February 04, 2010

Ca - Burpees a la Carte - Feb 4

5x8 chins/4x15 ring pushups. Ironically, I was partitioning the chins 5+3. I wonder if I'm making any headway at all.

5x7 burpees/5x7 thrusters @ 100#. One minute rest between couplets.

8 hours/30 hours. PE: 7. 221/15-220/13.
oGWICn: Day 35, 35 burpees.

Wednesday, February 03, 2010

Cleans, Cleans - Feb 3

Bought in with 3x20 hyperextensions with the 10# ball/2x17 burpees. The burpees are mean magic, what the heck, they just drain me.

5x8 cleans with 93#/4x12 calves. Yes, it was a junior bar, and yes, it was light, and yes again, my form blew. Maybe because it was light. But I wasn't feeling too great today, and the weight was less the worry than just blamming the reps ugly and fighting through this general malaise.

8 - 1 hours/72 hours. 26 minutes of work; PE: 7. 218/16.
oGWICn: Day 34, 34 burpees. I've not been loggin' but I've not been missin' either. Got all my days so far... some of these last days, however, the burpees have been all that I've gotten.

Saturday, January 30, 2010

AR - Jan 30

Taking it easy today. 4x max reps abmats/3x 10 burpees.

10 - 2.5 hours. 219/12.
oGWICn: Day 30, 30 burpees.

Friday, January 29, 2010

Wl - Pretendin' - Jan 29

Right up front, I wanted to see how long it would take to do the burpees. My minute timer went off at 23 burpees - those last six.... dang.

4x22 hyperextensions with 12# ball/3x11 feet to bar.

4x10 curl/3x12 extensions.

5x12 with 6 calves on the A-frame.

Yeah, the main set was missing today. I ran out of time; not that I didn't want to pull some heavy deads. Se la vie. Booked it out to meet up with CB and Walker, and some Lengthwise Centennial. A good trade. I'll keep the deads inside o' me and cut 'em loose next time.

7 - 1 hours/22 hours. 35 minutes of work; PE: 6. 218/15.
oGWICn: Day 29, 29 burpees.

Thursday, January 28, 2010

Ca - Too Tased to Taper - Jan 28

Bought in with 2x max reps abmats.

Then (lookit how we work what's in the pantry into the pancake batter!) folding today's burpees into the WoD:

2 rounds:
14 burpees
16 ring dips
18 pull ups
20 press with 100#
400m (short block)

rd 1: 9.45, rd 2: 10.55. 20.40. The even numbers break down into halves pretty well; count up to the half set, count down to the end of the set. The burpees were just a Work addition to a double push/single pull Ca day with the 400s tacked on to buffer the lactic acid. Isn't that what winter Speed work's for?

7 hours/48 hours. PE: 7. 220/11.
oGWICn: Day 28, 28 burpees.

Tuesday, January 26, 2010

Wl - Leggin' It Out - Jan 26

Stepping into it with Walker already warmed up and doing his leg presses.

5x10 curls/4x12 extensions progressive from 90-120/180-225.

3x12/10 calves on the A-frame @6/seated with 70# a side; plus one more with 6/45#.

Main set: 3x8/5/8 front squat @155# (which felt like the weight of the frickin' world on my shoulders)/3x8 deads with the same bar. I dunno about the efficacy of this couplet, but in the moment, it feels like it's doing some true good. Because it sucks balls.

Cash out: today's 26 + yesterday's 25 burpees. With a few long stops to suck air; took 6.35 after all the other leg work. Let's see if I can't beat that on day 51.

8 hours/78 hours. 44 minutes of work; PE: 7. 218/17.
oGWICn: Day 26, 51 burpees.

Saturday, January 23, 2010

Ca - Over the Hemp - Jan 23

Fishlips with the Sub-T's and some pitchers of Hemp Ale last night. Getting up hurt a bit, but tested the head by flopping it over and back on the abmat. Everything seemed to reset pretty well. Sometimes you just have to get started to get goin'.

Buy in: 3x30 on the abmat, 23 burpees.

4x10 of pull ups/single hand KB swings with 1.5 pood/ring dips. Then another set of pull ups, double hand KBs for good measure.

Cash out: Jog around the block with Boogie and Maylow.

7 hours/20 hours. 30 minutes of work; PE: 6. 220/14.
oGWICn: Day 23, 23 burpees.

Friday, January 22, 2010

Wl-ish - Off Schedule - Jan 22

Doing what I can't do over the next few as we head down to Dineyland for the weekend.

Buy in: 4x20 hyperextensions with 10# ball/4x11 burpees - hey! I'm working those burpees into my warmup!

3x12 leg curl/3x12 seated calves.

Main set: 5x6 deads @ 225#. One rep better than the last time I worked at this weight, and grip felt solid. Last time, I recall having some real trouble hanging onto the bar.

6 hours/42 hours. 32 minutes of work; PE: 6. 219/14.
oGWICn: Day 22, 44 burpees.

Ideal Weight: You're Killin' Me Here.

BMac is pointing to a grid, which is telling me I'm needing to lose 20% of my bodyweight to see my Ideal weight:

http://www.brianmac.co.uk/idealw.htm

180, the top end of the range, down from 220? Are you kidding me?

My next question is Ideal Weight? Ideal for what? For a marathon, it would have to be lower still. For a streetfight, I think I'll stay pretty much right where I'm at, thank you.

I'll give you this though: to do increased work over broad time and modal domains, yeah, I could use to lose 6% BF/12#. Which is to say, I'm willing to give up 5.5% total weight, not 18%.

Wow, I didn't set out here to write that. But since that Marathon happens every year, and the Streetfight may not happen at all, but the Work will - surely, and nearly daily - now I'm going to be forced to make it so.

208. Uh Oh.

Thursday, January 21, 2010

AR - Nuthin' - Jan 21

Usually there's nothing to report on an AR day. Today is the first day I'm foregoing the burpees to roll them into a 43-burpee day tomorrow. I'll refuel with Hemp ale at Fishlips with the Sub-T's afterward.

Took the evening to log WoDs and 10 rep maxes. That guy I was, what a pussy! Sure, looking back, he didn't do as much as many times as I can now. Right.

Time to prove it. 223# today, if it's not power, then I'm just winter-fat and lazy. This is the proving grounds.

10 - 3 hours. 223/17.
oGWICn: Day 21, 0 burpees.

Wednesday, January 20, 2010

Wl - Shut up and Dance - Jan 20

Another one of those days when I'm feeling like huh, maybe I should just blow today off and catch it tomorrow - since tomorrow's an AR day anyway, and I'm feeling flat. Then, enter the gym and it's on.

Buy in: 4x15-20 (or was it 5x?) hyperextensions with 10# ball/feet to bar. Snuck today's burpees in there.

5x10/4x12 curls/extensions.

5x11 Ov Squats @ 45#, 65#, 85#-85#-85#. Yeah, I might've could gone to the 105# and up, but I didn't want to push it, dump it, or sacrifice good form for the sake of ego. Good form though. The weight will come, if I continue to build it.

Calves: 1x12 @6 on the A-frame, 2x12 @6.75/seated calf x10 @2, then 1x12 @6 with the seated again.

8 hours /24 hours. 45 minutes of work; PE: 7. 220/17.
oGWICn: Day 20, 20 burpees.

Tuesday, January 19, 2010

Wa - What Was I Doing Here? - Jan 19

I can see that my Buy in is going to have to become the burpees here before too long. The challenge will be to do the regular work afterward - like one of those diets where you can pretty much eat all you want, as long as you drink a quart of water before every meal. 19 burpees took 48 seconds.

Had big plans for a Wa day here, but downtown BodyX has gone globo in the PM with nothing but posturing 20-something machos on the weight floor (counterbalanced by a sea of blubbery cardio cows on the machines) - which left me scratching my head to figure out how best to git 'er done tonight. Opted for the straight up 50-rep route.

21-15-9-5 bar dips.
21-15-9-5 pull ups.
5x10 @105# SDHP.
Get the heck outta dodge.

8 hours /24 hours. 31 minutes of work; PE: 7. 220/17.
oGWICn: Day 19, 19 burpees.

Monday, January 18, 2010

Wl - Resistance is Futile - Jan 18

Buy in: 4x20 hyperextensions with 10# ball, 4x14-15 feet to bar.

3x10 ext/curl.

Main set: 3x10 front squat-deadlift with 135#. Yeah, these were the suck. It's not a lot of weight, but the squats are still a challenge for me. Was thinking form the whole way, and found the deadlifts surprisingly draining. Stair check today found my legs feeling a little hollow from Saturday's squats, so I probably didn't have a lot to give today in the first place. Just happy to be here, taking one step forward.

18 burpees took 58 seconds. Finished with 5x12 A-frame calves with 6 a side.

6 hours /48 hours. 43 minutes of work; PE: 8. 220/16.
oGWICn: Day 18, 18 burpees.

AR day - Jan 17

Just did some good stretching today while listening to Walker do some drumming. Feeling a tick in the lower back, blame it less on doing cleans and Hip work than on reading the Eragon trilogy just now in all kinds of weerd postures on too-short loveseats.

9 +2 hours.
oGWICn: Day 17, grace.

Saturday, January 16, 2010

Dice AM/PM - Jan 16

Shua dropped by for a mid-morning whateverWoD in the backyard. Boogie got out all four dice (my WoD die, the bike trail run die, Boogie's backyard die, and K-dawg's) ... we rolled all four 4 times, 16 rolls in all with a couple minutes of jump rope to end it all. Did a fair share of squats, 30 ring dips, 14 burpees, a set of cleans, some pullups, push ups, toe taps ... a pretty leisurely and fun day of moderation.

That is, until Dewman came by between playoff games for a try. Warmed up with some jump rope. Got out all the same gear and rolled the dice 8 more times. Not as brutimus as the AM, but it's cumulative, yah?

9 - 1 hours /18 hours. PE: 5. 220/16.
oGWICn: Day 16, 51 burpees.

Friday, January 15, 2010

Ca - The Life Right Outta Me - Jan 15

Buy in: One set of ov sqts with bar only to open up the shoulders.

21-15-9-5 kipping pull ups, punctuated by
7 push presses and 7 hang power cleans with 135# each round for the 4 rounds.

16.16 minutes. The suck was just putting the bar down between the presses and the cleans, and talking myself into picking it back up. Hope I don't have an intestinal parasite or somethin' - just not a lot of pop this day.

9 -3 hours /48 hours. PE: 7. 217/16.
oGWICn: Day 15, 15 burpees.

Wednesday, January 13, 2010

Ca - Pulleo and Pushliet - Jan 13

It's that time of year. The Globo Gym is packed with vultures.

No Specials! No TV's! No Mirrors! No Chrome! No Pool! No Racquetball! No Tanning! No Cable Crossovers! No Hot Tub! No Pilates! No Step Class! No Body Pump! No Curl Bars! No Head Phones! No Cell Phones!

Just Pain! Just Sweat! Stop looking at me like I'm from another planet and Work. It. People! Jeez!

Buy in: Got today's burpees in the can, then 3x20 ceiling stompers/hyperextensions w/ 8# ball.

Then, coined a WoD for Ca that looked good on paper. Holy shite.

Pullmeo and Pushliet
Strict Pulls x10 (on the gravitron, zero assist)
Dips x10 (same, zero assist)
- 1 min rest -
Thrusters x10 @103# (junior bar)
Sdhp x10, same bar
- 1 min rest -
4 rounds of both couplets

How hard could it be? We're counting reps, it's only 40x4, a moderate day. Right?
Not even remotely right. Damn! Even with the rest intervals, this made my insides churn into gravel. All of the 3rd and 4th rounds were a lot of weezing, bitching, talking to myself, panting and dripping.
Can't wait to do it again!

36 minutes of work; 25 of which felt like my personal circle of hell.

8.5 hours /24 hours. PE: 9. 217/15.
oGWICn: Day 13, 13 burpees.

Nice Turban.

Oh no! One of the ways to stop terrorists is to profile the people that are bombing us.

Profiling: Those free scooter commercials are profiling old people. Cosmetic companies profile women. Beer commercials profile men. Saturday cartoons are paid for by advertisers that profile children. And if you don't think companies profile by race you are grossly mistaken.

The United States government already runs the biggest profiling operation known to exist. It affects millions of people and it's very specific on who gets punished and who gets rewarded. It is called Affirmative Action. Affirmative Action profiling is intentionally constructed to target based on race and sex. I find it ironic that the group that can't be profiled, those would be the folks that are trying to blow us up, would actually benefit under Affirmative Action. Yeah, chew on that one for a while.

Well my friends, in the words of the great John Wayne, "Life is tough, but it's tougher when you are stupid." Yup, I guess it is.

Tuesday, January 12, 2010

Cl - Death by Cleans - Jan 12

Buy in: 4xmax reps feet to bar-knees to elbows/3x20 hyperextensions. 3x10/12 curls/extensions.

Main set: Death by Cleans with 105#. Been meaning to try my hand at the death by cleans for awhile now. Um, I knew it would suck. Got to round 8 and felt that I wouldn't get through the round, so the 3 I did there were half-hearted. 7.3 rounds. Something to shoot for next time.

Calves on the A-Frame: 5x17-12. Then my 12 burpees for the day. No workouts over the last two days, but I still got the burpees in. 10 and 11, it weren't no thing.

34 minutes of work.

9 hours /72 hours. PE: 8. 219/15.
oGWICn: Day 12, 12 burpees.

Sunday, January 10, 2010

What Day Is It? - Jan 9

4x max reps of push press with 100#.

4 + 2 hours /24 hours. PE: 6. 219/16.
oGWICn: Day 9, grace day.

Friday, January 08, 2010

Wl - It's What I Do - Jan 8

4x10/12 ext/curl. 5x5 deep deads @ 225#. 5x12 A-frame calves.

If you can't grip it, you can't lift it. I dumped the 5th set of deads at 3 because … because I didn't hold it. Not couldn't, just didn't. Finished up the set, but it's a grip thing.

30 minutes of work.

8 hours /72 hours. PE: 7. 220/16.
oGWICn: Day 8, 8 burpees.

Thursday, January 07, 2010

Nada - Off Schedule - Jan 7

Stayed late, that f*cking catalog in my face again today. Opted for the Texas/Alabama game. Wrong, wrong, wrong.

9 hours. 218/14.
oGWICn: Day 7, 7 burpees.

Hey Co-Workers.

Think of my expertise and good nature as abundant resources, but my time to respond to your emergency as a scarce one. The less of a time commitment you implicitly ask for, the more likely you are to get help from me.
Of course, if your expectation is that I'm going to drop my project Right Now to solve your problem, the likelihood of you getting the finger from me increases exponentially. Or, you may get service with a smile from me this time, and talk to the hand from me for the duration of your tenure here.

Wednesday, January 06, 2010

AR - Off Schedule - Jan 6

Between fog in the AM, catalog season deadline deadheading, Night of Renewal at First Pres ... no time today for some lowish intensity cardio. Swapping for tomorrow's AR day by doing my burpees and some easy stretching.

10 - 3 hours. 221/11.
oGWICn: Day 6, 6 burpees.

Tuesday, January 05, 2010

Wl - It's a Kick - Jan 5

Just doing the schedule today. Buy in with 5x20/20-15 hyperextensions w/ 6# ball/ceiling stompers-knees to chest. 6x10 extensions/curls. 2x10 hang cleans with 115#. 21-15-9 calves on the hoist a-frame.

The cleans felt really good. I wouldacoulda done more, but I'm staying on the schedule, and, I'm feeling a little near the edge just now anyway, and six sets on the ext/curl was grueling today. But some nice snap under the bar and good elbows up.

35 minutes of work.

8 hours /24 hours. PE: 7. 219/16.
oGWICn: Day 5, 5 burpees.

Monday, January 04, 2010

Wa/Ca - "Chesty Puller" - Jan 4

Buy in: 3x20/x10 hyperextensions/feet to bar.

5 rounds x10 reps each, rest 1 minute between rounds:
chins (gravitron with 10#)/incline DB press with 60s (descending to flat)/sdhp with 95#.

Cash out: 4 burpees. At some point, the burpees are going to be the buy in and the cash out. Until then, single digits are a relief.

30 minutes of work.

7.5 hours /48 hours. PE: 8. 220/16.
oGWICn: Day 4, 4 burpees.

Sunday, January 03, 2010

AR - Jan 3

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.

221/14.
oGWICn: Day 3, 3 burpees.

Saturday, January 02, 2010

Wl - Something's missing - Jan 2

Buy in: Overhead squats 4x15 at 45, 65, 85, 105. 105 got dumped a couple of times. Man.
3x hyperextensions/feet to bar.
4x12 extensions/5x10 curl.
5x Aframe calves.
Had to get movin', no heavy hip drive today. 38 minute workout. I swear I'll pay up later.

7 hours /24 hours. PE: 8. 222/11.
oGWICn: Day 2, 2 burpees.

Friday, January 01, 2010

S - Dice Run - Jan 1

52 mins with a .25 warm up/down. Rolling the 11 burpees /22 pikes / 33 push ups / 44 toe taps / 55 sqts / 66 jumping jacks dice 16 times on the .1 mi marks, with 3 stops for the pull ups on the horse bar and at Yokuts. I neglected to do the box jumps or push ups at Beach park, there was a homeless dood on the bench.

Super oddly enough, out of 16 tries, squats didn't show up once. Burpees twice, Push ups once, Toe taps twice, Jumping Jacks - ah, like 5 times? and the rest was pikes, pikes, pikes ... thankfully.

7 hours /18 hours. PE: 7. 219/14.
oGWICn: Day 1, 22 burpees (two rolls on the dice run).

Thursday, December 31, 2009

"Wa" - Not with a Bang, but a Whimper - Dec 31

I needed the AR day yesterday, but was planning on coming back with a vengeance today.
But.

But, fitting end to the year, Life stepped in and forced me to do a push/pull minimum instead of a full-on Wa day:
4x10 chins-pulls/3x10 ring dips. Quick n' dirty.

10 hours /48 hours. PE: 6. 219/16.

Tuesday, December 29, 2009

Ca - Ham n' Cheese - Dec 29

Ham n' Cheese: 16.51

No buy in, no cash out. Actually, Lengthwise was the cash out.

9!: pull ups, sdhp & thruster with 95#.

Started with 7, then 8, and 9 (my version of a warm up), then 6 down to 1.
7: 1.28
8: 3.21
9: 2.42
6: 2.31
5: 2.03
4: 1.51
3: 1.37
2: .41
1: .33

Late in the game, mostly it's all the transitioning and regripping and wiping sweat off the bar and wiping sweat off your hands and wiping sweat out of your eyes that gets ya. Those things, and the leaning on your knees taking blows.

OML, it's the best 15 minute workout in the world. Loved the looks I was getting from the pogues at Calloway BodyX … yeah, he's cheating on those pull ups … Of course, it took me almost 17 minutes to do it, but hey, don't judge. I'll be back.


8 hours /24 hours. PE: 8. 220/14.

2009

It was a year of Hope -- at first in the sense of "I feel hopeful!'' and later in the sense of "I hope this year ends soon!''

It was also a year of Change, especially in Washington, where the tired old hacks of yesteryear finally yielded the reins of power to a group of fresh, young, idealistic, new-idea outsiders such as Nancy Pelosi. As a result Washington, rejecting "business as usual,'' finally stopped trying to solve every problem by throwing billions of taxpayer dollars at it and instead started trying to solve every problem by throwing trillions of taxpayer dollars at it.

To be sure, it was a year that saw plenty of bad news. But in almost every instance, there was offsetting good news:

BAD NEWS: The economy remained critically weak, with rising unemployment, a severely depressed real-estate market, the near-collapse of the domestic automobile industry and the steep decline of the dollar.

GOOD NEWS: Windows 7 sucked less than Vista.

BAD NEWS: The downward spiral of the newspaper industry continued, resulting in the firings of thousands of experienced reporters and an apparently permanent deterioration in the quality of American journalism.

GOOD NEWS: A lot more people were tweeting.

BAD NEWS: Ominous problems loomed abroad as -- among other difficulties -- the Afghanistan war went sour, and Iran threatened to plunge the Middle East and beyond into nuclear war.

GOOD NEWS: They finally got Roman Polanski.

In short, it was a year that we will be happy to put behind us. But before we do, let's swallow our anti-nausea medication and take one last look back, starting with. . . .

JANUARY

. . . during which history is made in Washington, D.C., where a crowd estimated by the Congressional Estimating Office at 217 billion people gathers to watch Barack Obama be inaugurated as the first American president ever to come after George W. Bush. There is a minor glitch in the ceremony when Chief Justice John Roberts, attempting to administer the oath of office, becomes confused and instead reads the side-effect warnings for his decongestant pills, causing the new president to swear that he will consult his physician if he experiences a sudden loss of sensation in his feet. President Obama then delivers an upbeat inaugural address, ushering in a new era of cooperation, civility and bipartisanship in a galaxy far, far away. Here on Earth everything stays much the same.

The No. 1 item on the agenda is fixing the economy, so the new administration immediately sets about the daunting task of trying to nominate somebody -- anybody -- to a high-level government post who actually remembered to pay his or her taxes. Among those who forgot this pesky chore is Obama's nominee for Treasury secretary, Timothy Geithner, who sheepishly admits that he failed to pay $35,000 in federal self-employment taxes. He says that the error was a result of his using TurboTax, which he also blames for his involvement in an eight-state spree of bank robberies. He is confirmed after the Obama administration explains that it inherited the U.S. Tax Code from the Bush administration.

Elsewhere in politics, a team of specially trained wildlife agents equipped with nets and tranquilizer darts manages, after a six-hour struggle, to remove Illinois Gov. Rod Blagojevich from office. He is transported to an undisclosed swamp, where he is released into the wild and quickly bonds with the native ferret population.

On a more upbeat note, the nation finds a new hero in US Airways Capt. Chesley Sullenberger, who, in an astonishing feat of aviation, manages to land a US Airways flight safely in the Hudson River after it loses power shortly after takeoff from LaGuardia. Incredibly, all 155 people on board survive, although they are immediately taken hostage by Somali pirates.

In entertainment news, an unemployed California mother of six uses in-vitro fertilization to give birth to eight more children, an achievement that immediately catapults her to a celebrity status equivalent to that of a minor Kardashian sister. But even this joyous event is not enough to cheer up a nation worried about the worsening economy, which becomes so badin . . .

FEBRUARY

. . . that Congress passes, without reading it, and without actually finishing writing it, a stimulus package totaling $787 billion. The money is immediately turned over to American taxpayers so they can use it to stimulate the economy.

No! What a crazy idea THAT would be! The money is to be doled out over the next decade or so by members of Congress on projects deemed vital by members of Congress, such as constructing buildings that will be named after members of Congress. This will stimulate the economy by creating millions of jobs, according to estimates provided by the Congressional Estimating Office's Magical Estimating 8-Ball.

Despite this heroic effort, the economy continues to stumble. General Motors, which has sold only one car in the past year -- a Buick LaCrosse mistakenly purchased by an 87-year-old man who thought he was buying a power scooter -- announces a new four-part business plan, consisting of (1) dealership closings; (2) factory shutdowns;(3) worker layoffs; and (4) traveling backward through time to 1955.

The stock market hits its lowest level since 1997; this is hailed as a great investment opportunity by all the financial wizards who failed to let us know last year that the market was going to tank. California goes bankrupt and is forced to raise $800 million by pawning Angelina Jolie.

The Obama administration's confirmation woes continue as Tom Daschle is forced to withdraw as nominee for secretary of Health and Human Services following the disclosure that he, too, failed to pay all of his federal taxes. He blames this oversight on the fact that his tax returns were prepared by Treasury Secretary Geithner.

The Academy Awards are a triumph for Slumdog Millionaire, which wins eight Oscars, only to have them stolen by Somali pirates.

In sports, the Pittsburgh Steelers win the Super Bowl, defeating some team in a game that we have all completely forgotten. Michael Phelps is suspended from competitive swimming following publication of a photograph clearly showing that he has gills. Baseball star Alex Rodriguez admits that from 2001 through 2003 he used steroids, which he claims he got from Treasury Secretary Geithner.

And speaking of shocking disclosures, in . . .

MARCH

. . . an angry nation learns that the giant insurance company AIG, which received $170 billion in taxpayer bailouts and posted a $61 billion loss, is paying executive bonuses totaling hundreds of millions of dollars. This news shocks and outrages President Obama and members of Congress, who happen to be the very people who passed the legislation that authorized both the bailouts and the bonuses, but of course they did that during a crisis and thus had no time to find out what the hell they were voting for.

To correct this situation, some congresspersons propose a 90 percent tax on the bonuses, followed by beheadings, followed by the passage of tough new financial legislation that nobody in Congress will read or understand.

In other economic news, the CEO of GM resigns under pressure from the White House, which notes that it inherited the automobile crisis from the Bush administration. GM is now essentially a subsidiary of the federal government, which promises to use its legendary business and marketing savvy to get the crippled auto giant back on its feet, starting with an exciting new lineup of cars such as the Chevrolet Consensus, a "green'' car featuring a compressed-soybean chassis, the world's first engine powered entirely by dew, and a 14,500-page owner's manual, accompanied by nearly 6,000 pages of amendments.

Businessman Bernard Madoff pleads guilty to bilking investors out of $65 billion in a Ponzi scheme, forcing the Obama administration to withdraw his nomination for secretary of commerce.

The annual observance of Earth Hour is observed with one hour of symbolic energy conservation as hundreds of millions of non-essential lights and appliances are turned off. And that's just in Al Gore's house.

In sports and entertainment news, former NFL great Lawrence Taylor, appearing on Dancing With the Stars, accidentally rips off his partner's arms during the cha-cha competition. The judges award Taylor 453 points out of a possible 30, citing his "energy'' and "proximity.''

Abroad, North Korea, in what many observers view as a deliberate act of provocation, calls Domino's and, posing as the United States, orders 23 million pizzas delivered to Japan.

International problems continue to dominate in . . .

APRIL

. . . as leaders of the world's powers, looking for a way out of the worsening world economic crisis, gather in London for the G-20 summit, which ends abruptly in a violent argument over the bill for the welcoming dinner. A short while later, in what many economists see as a troubling development, the International Monetary Fund moves into a refrigerator carton.

In other international bad news, North Korea launches a test missile that experts say is capable of hitting Hawaii, based on the fact that it actually hits Hawaii. The United States swiftly pledges to issue a strongly worded condemnation containing "even stronger words than last time.''

On the domestic front, the struggling Chrysler Corp. declares bankruptcy, but its CEO confidently predicts that the company will come back "bigger, better and stronger than ever'' thanks to its 2010 product line, spearheaded by the all-new Dodge Despair.

The big health story in April is the rapid spread of swine flu, a dangerous new virus strain developed by the makers of Purell. Public anxiety over the flu increases when Vice President Joe Biden, demonstrating his gift for emitting statements, declares on the Today show that he would not recommend traveling by commercial airplane or subway. A short while later, White House spokesperson Robert Gibbs assures reporters that he is "not aware of any `Vice President Joe Biden.' ''

In another embarrassment for the White House, New York is temporarily thrown into a panic when Air Force One flies low over Manhattan for a publicity photo shoot. Responding to widespread criticism, Gibbs notes that President Obama inherited Air Force One from the Bush administration.

On a more positive note, an American ship captain is dramatically rescued from Somali pirates by a team of Navy SEAL sharpshooters, who are immediately hired by Dancing With the Stars to assist with the judging of Lawrence Taylor.

Speaking of drama, in . . .

MAY

. . . the finale of American Idol produces a shocking outcome that sends shock waves of shock reverberating around the planet when the winner turns out to be -- incredibly -- that guy singer, whatshisname, despite the fact that the overwhelming favorite was that OTHER guy singer. Congress vows to hold hearings after reports surface that, of the nearly 100 million votes, 73 million were phoned in by ACORN.

But the big political drama takes place in Washington, where David Souter announces that he is retiring from the Supreme Court because he is tired of getting noogies from Chief Justice Roberts. To replace Souter, President Obama nominates Sonia Sotomayor, setting off the traditional Washington performance of Konfirmation Kabuki, in which the Democrats portray the nominee as basically a cross between Abraham Lincoln and the Virgin Mary, and the Republicans portray her more as Ursula the Sea Witch with a law degree. Sotomayor will eventually be confirmed, but only after undergoing the traditional Senate Judiciary Committee hazing ritual, during which she must talk for four straight days without expressing an opinion.

In crippled U.S. auto giant news, General Motors announces a new business plan under which it will fire everybody but Howie Long, who will continue to make what GM calls "some of the most popular commercials on the market.'' Meanwhile Chrysler, looking to the future, invests $114 million in an Amway distributorship.

On the international-tension front, a meeting of the United Nations Security Council to discuss possible sanctions against North Korea is forced to adjourn hastily when the council chamber is penetrated by a missile.

In sports, Helio Castroneves wins the Indianapolis 500, although his victory is somewhat tainted by the fact that all 32 of the other cars were hijacked by Somali pirates. Major League Baseball suspends Dodger slugger Manny Ramirez for 50 games after his urine sample explodes.

But all of these stories suddenly seem unimportant in . . .

JUNE

. . . when pop superstar Michael Jackson dies, setting off an orgy of frowny-face TV-newsperson fake somberness the likes of which has not been seen since the Princess Diana Grief-a-Palooza. At one point experts estimate that the major networks are using the word the word "icon'' a combined total of 850 times per hour. Larry King devotes several weeks to in-depth coverage of this story, during which he conducts what is believed to be the first-ever in-casket interview; this triumph is marred only slightly by the fact that the venerable TV personality apparently believes he is talking to Bette Midler.

On the economic front, California is caught on videotape attempting to shoplift 17,000 taxpayers from Nevada. General Motors files for bankruptcy and announces a new sales strategy under which it will go around at night leaving cars in people's driveways, then sprinting away.

In political news, the Minnesota Supreme Court, clearly exhausted by months of legal wrangling, declares Al Franken the winner of American Idol. Meanwhile the governor of South Carolina, Mark Sanford, goes missing for six days; his spokesperson tells the press that the governor is "hiking the Appalachian trail,'' which turns out to be a slang term meaning "engaging in acts of an explicitly non-gubernatorial nature with a woman in Argentina.'' The state legislature ultimately considers impeaching Sanford, but changes its mind upon discovering that the lieutenant governor, who got into office through some slick legal maneuvering when nobody was paying attention, is Eliot Spitzer.

Political news continues to dominate in . . .

JULY

. . . when Sarah Palin unexpectedly announces that she will not complete her term as elected governor of Alaska, explaining, in a prepared statement, that she has a hair appointment. Asked by reporters if she plans to seek the Republican presidential nomination, she replies, "You leave my personal life out of this.'' Elsewhere in state politics, the FBI arrests pretty much every elected official in New Jersey on suspicion of being New Jersey elected officials.

On Independence Day the nation takes a welcome break from its worries to celebrate in traditional fashion with barbecues, parades and -- as night falls -- spectacular aerial North Korean missile detonations.

In government news, top Washington thinkers, looking for a way to goose the economy along, come up with the "Cash for Clunkers'' program, under which the federal government provides a financial inducement for people to take functional cars, which are mostly American-made, to car dealers, who deliberately destroy these cars and sell the people new replacement cars, which are mostly foreign-made. This program, which was budgeted for $1 billion, ends up costing $3 billion and is halted after a month. The administration declares that it has been a huge success, which everybody understands to mean that it will never, ever be repeated. With this mission accomplished, the top Washington thinkers are free to train all of their brainpower on the nation's health-care system.

President Obama becomes embroiled in controversy when, commenting on the arrest of Harvard professor Henry Louis Gates Jr. by Cambridge Police Sgt. James Crowley, he states that the police "acted stupidly.'' This comment angers many in the law-enforcement community, as the president discovers the next day when his motorcade is cited for more than 3,000 moving violations. To resolve the situation, the president invites both Gates and Crowley to the White House for a "beer summit,'' which is described later by White House spokesperson Gibbs as "very amicable'' except for some "minor tasering.''

Speaking of conflict, in . . .

AUGUST

. . . President Obama, in the first serious test of his presidency, announces that he will send U.S. troops to rescue Democratic members of Congress pinned down in town hall meetings by constituents firing hostile questions concerning the administration's health-care plan, which turns out not to be wildly popular outside of the immediate Capitol Hill area. The president dismisses concerns that his health-care agenda is in trouble, observing that "there's something about August going into September where everybody in Washington gets all wee-weed up.'' White House spokesperson Gibbs explains that the "vast majority'' of the wee-wee was inherited from the Bush administration.

In foreign affairs, former president Bill Clinton goes to North Korea to secure the release of two detained American journalists who purely by coincidence happen to be women. Fidel Castro, after nearly a year out of the public eye, appears on the popular Cuban television show Bailando con Cadáveres ("Dancing With Corpses'').

California, in a move apparently intended to evade creditors, has its name legally changed to "South Oregon.''

In an alarming technological development, hackers shut down Twitter, leaving a desperate and suddenly vulnerable America with no way to find out what the Kardashian sisters are having for lunch. The Federal Emergency Management Agency urges the nation to "remain calm'' and "use Facebook if you can.'' Twitter service is eventually restored, but most of the estimated 875 million thoughts that went untweeted during the outage will never be recovered, making it the nation's worst social-networking disaster ever.

Speaking of disruptions,in . . .

SEPTEMBER

. . . President Obama, speaking on health care before a joint session of Congress, is rudely interrupted by Kanye West, who grabs the microphone and declares that Beyoncé has a better health-care plan. No, wait, sorry: The president is rudely interrupted by Republican congressperson Joe Wilson, who shouts "You lie!'' Wilson later apologizes for his breach of congressional etiquette, saying, "I should have just mooned him.''

With public support for the administration's health-care plan continuing to slip, the president orders U.S. troops into Fox News, then goes on a media blitz, appearing, in a three-day span, on Meet the Press, Face the Nation, Meet the Nation, Face the Press, Press Your Face Against the Nation, Letterman, Leno, Judge Judy, Iron Chef and Dog the Bounty Hunter. The president also delivers a back-to-school speech to the nation's students, telling them to work hard and get a good education. Fortunately, thanks to the vigilance of the talk-radio community, many parents realize that this is some kind of secret socialist code message and are able to prevent their children from being exposed to it.

In international news, Iran shocks the world by revealing the existence of a previously secret uranium enrichment facility. Iranian President Mahmoud Ahmadinejad insists that the uranium will be used only for "parties.'' United Nations nuclear inspectors note, however, that "Mahmoud Ahmadinejad'' can be rearranged to spell "Had Jammed a Humanoid'' and "Hounded a Jihad Mamma.''

On the international-finance front, leaders of the world's economic powers gather for the G-20 summit meeting in Pittsburgh, where, in a rare display of unity, they vote unanimously to fire whoever is responsible for selecting their meeting sites.

Speaking of questionable site selection, in . . .

OCTOBER

. . . the International Olympic Committee meets in Copenhagen to choose whether Chicago, Rio de Janeiro, Tokyo or Madrid will host the 2016 summer games. Chicago is considered a strong candidate, but despite personal appeals for the city from President Obama, First Lady Michelle Obama, Mayor Richard Daley, Oprah Winfrey and the late Al Capone, the committee -- in an unexpected decision -- votes to hold the games in Pyongyang, North Korea. The head of the IOC insists that the decision was "made freely and without coercion,'' adding, "for the love of God please abort the launch.''

On a happier note for the White House, President Obama wins the Nobel Peace Prize, narrowly edging out Beyoncé.

In the Middle East, hopes for peace soar when Iran announces that it will allow U.N. inspectors to visit its nuclear-enrichment facility. Hopes plunge soon after when the inspectors report that they were taken to what appears to be a hastily abandoned kebab stand with a hand-painted sign that says "NUCLEAR ENRICHMENT,'' as well as what the inspectors describe as "numerous health-code violations.''

In Afghanistan, U.N. investigators raise questions about the recent national election, noting that a third of the votes cast for President Hamid Karzai came from Palm Beach County.

On the celebrity front, a remorseful David Letterman confesses to his stunned audience that he has been hiking the Appalachian Trail with female staff members.

But the big story in October, the story that grips the nation the way a dog grips a rancid squirrel, is the mesmerizing drama of a silver balloon racing through the blue skies above central Colorado, desperately pursued by police, aviation and rescue personnel who have been led to believe that the balloon contains O.J. Simpson.

No, that would have been great, but the authorities in fact have been led to believe that the balloon contains 6-year-old Falcon Heene, the son of exactly the kind of parents you would expect to name a child "Falcon.'' It quickly becomes clear that the boy is not in the balloon, and the whole thing is a hoax perpetrated by attention-seeking reality-show-wannabe idiots. In other words, nothing really happened, so naturally the media go into a weeklong Category 5 frenzy so intensive that Larry King is forced to temporarily interrupt his ongoing postmortem coverage of the Michael Jackson funeral.

Speaking of attention-seeking reality-show-wannabe idiots,in . . .

NOVEMBER

. . . a Washington couple, Tareq and Michaele Salahi, penetrate heavy security and enter the White House, a feat that Joe Biden has yet to manage. As details of the incident emerge, an embarrassed Secret Service is forced to admit that not only did the couple crash a state dinner, but they also met and shook hands with the president, and they "may have served briefly in the cabinet.''

In other White House news, the president, in a much-debated post-Thanksgiving decision, announces that he is sending U.S. troops into the electronics departments of 1,400 Best Buy stores to prevent Black Friday shoppers from killing each other over flat-screen TVs. Hours later the president withdraws the troops, calling the situation "hopeless.'' Press Secretary Gibbs notes that the president inherited Black Friday from the Bush administration.

Attorney General Eric Holder announces that, to maintain the principle of due legal process, alleged Sept. 11 mastermind Khalid Sheikh Mohammed will be tried in federal court in New York City, but as a precaution, "he will be executed first.''

In sports, the New York Yankees, after an eight-year drought, purchase the World Series. But the month's big sports story involves Tiger Woods, who, plagued by tabloid reports that he has been hiking the Appalachian trail with a nightclub hostess, is injured in a bizarre late-night incident near his Florida home when his SUV is attacked by golf-club-wielding Somali pirates.

In science news:

• The Large Hadron Collider is restarted after a 14-month delay caused by squirrels stealing the particles.

• Elated NASA scientists announce that they have discovered ice on the moon, although their excitement fades when they calculate that getting it back to Earth will cost $185 million per cube.

• Researchers from MIT and Harvard announce that they have sequenced the genome of a horse. They are arrested when police discover that "sequencing the genome'' is the scientific slang equivalent of "hiking the Appalachian trail.''

In a troubling economic development, the U.S. dollar, for the first time in history, falls below the lentil.

Speaking of troubling, in . . .

DECEMBER

. . . President Obama, after weeks of pondering what to do about the pesky war situation he inherited, announces a decision -- widely viewed as a compromise -- in which he will send 30,000 additional troops to Afghanistan, but will name their mission "Operation Gentle Butterfly.''

On the economic front, the nation's unemployment rate remains stubbornly high as it becomes clear that the $787 billion stimulus package has created a total of only eight jobs, all in the field of highway-construction flagperson. Looking for solutions, the president hosts a White House "jobs summit'' attended by political, business and labor leaders, as well as 23 Portuguese tourists who got lost while trying to visit the Washington Monument and somehow penetrated White House security. Meanwhile, in what is believed to be the largest Craigslist transaction ever, California sells San Diego to Mexico.

On the environmental front, Copenhagen hosts a massive international conference aimed at halting manmade global warming, attended by thousands of delegates who flew to Denmark on magical carbon-free unicorns.

In the Middle East, U.N. nuclear inspectors become suspicious when Iran attempts to ship to Israel, via UPS, a large crate labeled "HARMLESS ITEMS -- DELIVER BEFORE TIMER REACHES 00:00.''

There are other troubling year-end developments:

• In a setback for U.S. interests in Central America, voters in Honduras elect, as their new president, Rod Blagojevich.

• The International Space Station is taken over by Somali pirates.

• In sports, roughly 40 percent of the U.S. bimbo population announces that it has at one time or another hiked the Appalachian Trail with Tiger Woods.

Also, as the year draws to a close, the Centers for Disease Control releases an urgent bulletin warning of a new, fast-spreading epidemic consisting of severe, and in some cases life-threatening, arm infections caused by "people constantly sneezing into their elbow pits.''

But despite all the gloomy news, the holiday season brings at least temporary relief to a troubled nation -- especially the children, millions of whom go to sleep on Christmas Eve with visions of Santa in his reindeer-powered sleigh flying high overhead, spreading joy around the world.

With a North Korean missile flying right behind.

Try not to think about it. And happy New Year.

Dave Barry