Moving Large Loads Across Long Distances Quickly

In about two weeks Kara's sister will be moving in to our house for the summer. We needed a dresser for the guest room and Kara found one today on Craigslist. As it turned out, the seller lived a few blocks away from us. When the dresser was too big to fit into our car, Kara didn't even hesitate and pipes up with, "We'll carry it home." A year ago, I don't think she would have even suggested that.

This wasn't necessarily a large load. The dresser was pretty light but too awkward for one person to carry. A long distance? It was about three blocks. It's a hot day so let's add that element in.

So, we took out the drawers and put them into our car, picked up the dresser and started walking back to our house. We got a few strange looks from passersby, a few smiles, and the respect of two high school kids that said, "F*ck, they're carrying a dresser?" That's right, young blood. I earn my supper.

The benefit of CrossFit is that you look at everyday tasks as exercise. Or, carrying a dresser for three blocks as not a big deal; a warm up. Moving furniture for time; what more general physical preparedness do you need?

Training Log: 5/25/11

Strength
Back Squat 5, 5, 5+ (sets across)

On the last set go for max reps.

Metcon
1 Rope ascent
21-15-9
Overhead Squat (95/65)
CTB Pullups
1 Rope ascent

On the back squat I went with 185 and it felt heavier than it did in previous weeks. It could've been fatigue and soreness carried over from the previous day or not enough food intake, but it was not an easy weight for me. The last set was a struggle but I managed 7 reps. After that my legs were shaky. I probably could have gotten another rep but the metcon was pretty leg heavy so I thought I'd save them. 

I started on the overhead squats with 95 lbs and my legs were not having it. After 7 or 8 reps I had to drop down to 75 lbs or else this workout would've taken way too long. My hands started to shred about halfway through the workout and by the last rope climb I had four matching tears on each hand and blood streaming down. Not fun. 

Bacon Starry Night

Thanks to reader Mason for sending this to my attention.
Van Gogh would be proud.

Training Log: 5/24/11

Fight Gone Bad

Three 1-minute rounds of:
Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20″ box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)

Rest 1 minute after each cycle.

The last time I did FGB was probably sometime last summer. At that time my score 200, so I was hoping for at least that today. Having not worked out since last Tuesday when we dropped in at San Francisco CrosSFit while we were on vacation and having a few splurges in my diet last week, I wasn't expecting greatness but was still going to try my hardest. I ended up with 230 and was definitely pleased with that. I surprised myself on the row getting scores of 20, 16 and 12. 

Infographic: School Food vs. Prison Food

Source: Good. Click on the infographic to view it full-sized.

Food Porn: San Francisco and Wine Country Edition

My lack of posts last week was because of a week-long vacation to San Francisco and Wine Country. For the most part we were good. We ate well but ate right at the same time. There were a few occasions where we went off the reservation, as you will see below.

Roam Burgers doesn't mess around. On the left a bison burger "Pacific Blue" style: Blue Cheese, Watercress, Tomato, Caramelized Onions, Steak Sauce. On the right an elk burger "Heritage" style: Applewood Smoked Bacon, Fontina, Butter Lettuce, Tomato, Caramelized Onions, Herb Mayo. I ate both and they were gooooood. I also had a Dagoba (which I thought was a Star Wars reference but turns out to be a real company) chocolate milk shake that was phenomenal. Kara beat me in the milkshake department with her salted caramel. Seriously, could've had that milkshake everyday; it was that good.

The Trifecta at Roam Burgers: sweet potato fries, truffle fries and onion/zucchini fries.

Dottie's True Blue Cafe is so old school they don't even have a website. And they don't need one either. Everyone knows about this place. There's always a line, but it's worth the wait. This scramble may not look like much but the merguez lamb sausage on the inside was damn tasty.

Calf's liver with polenta and bacon at Mustard's Grill in Napa, CA. Really savory and good.

Mustard's is known for their lemon-lime meringue so we had to try it. Could have used a little more pie and a little less tidal wave of meringue, but it was still really good.

"Bacon in the batter" waffle with espresso gelato from Zazu in Santa Rosa, CA. I'm gonna have to paleofy this one.

Honorable Mention: While I didn't take any pictures of the food at Gracias Madre in San Francisco, it was one of the most flavorful meals I had the whole trip; and it's a vegetarian restaurant.

Guest Post on CFDV: Functional Nutrition for the CrossFit Athlete - Part 3: Food, Hormones and You

Part 3 of my nutrition series is now up at CrossFit Delaware Valley. Time to get pseudoscience-y.

Training Log: 5/13/11

Metcon
Row 2k

Kara and I are running a 12k on Sunday and after a miserable attempt at an easy 30-minute run last night that only lasted 20 minutes, I thought that something without weights would be in my best interest. The programmed workout for today was Elizabeth and that was definitely not a going to happen. So, I went with a row. I was hoping for sub 8 minutes but finished at 8:06.5. 

Ron Swanson on Bacon

Ron Swanson has a mustache and he doesn't f*ck around when it comes to food. You know why? Because he's Ron F*ckin' Swanson.



Training Log: 5/11/11

Strength
Back Squat 3×5 (sets across)

Metcon
4 rounds for time:
20 Slam Balls (30#/20#)
20 Box Jumps (24″/20″)

Last week I did two days of 3x5 back squat with 185 and they did not feel light. I had not done a whole lot of strength training during sectionals and I was feeling weak. Today I started with 185 on the first set and went up to 195 for the last two sets. They didn't feel light but were still manageable. 

The metcon was a burner. I managed to string together more box jumps than I have in the past, so I was glad to see some improvement in that area. The movement itself though is still a gasser. I finished in 7:54. 

King Corn - Documentary

Who would've thought corn could be so interesting.











Training Log: 5/9/11

Photo by: Tom Cerecedes
Strength
Clean and Jerk 3×3
Sled Drags after each set

Metcon
10 Min AMRAP of:
200m Run
15 Pull-ups

For the C&J I used 155 for sets across. The sled drag was 205 lbs for about 250 feet out and back, and it was taxing. The sled drag is fun but I'll take the prowler over the sled any day. The metcon went by fast and I tore both of my hands in the second round which slowed down my pull-ups. I ended up with 3 rounds plus the run plus 12 pull-ups. 

Training Log: 5/6/11

Metcon

Barbara
5 rounds for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest exactly 3 minutes between each round. Post time for each round to comments.

The last time I did this workout was at home (probably a year ago) and I think I cut it off at three rounds before I even started. Today, the goal was to do the full five rounds without tearing up my hands or puking. My hands have some minor bar burns in the palms and afterward my head and stomach hurt for a half hour but nothing came up. Victory? I finished in 47:54. 

Training Log: 5/5/11

Endurance
5k

This was my first time running the 5k loop at the gym. It was a hilly bitch. I'm not much of a runner to begin with and the hills did not add to the experience. I finished in 28:47 which was about 1:20 slower than my PR. 

28 Odd Facts About the Human Body

Click on the image for full screen awesomeness.

My First Muscle-Up


A huge thank you to Rob Miller for putting together this awesome video. It's a huge honor to be mentioned in the same breath as bacon and the A-Team. Edward Cullen, not so much.

Guest Post on CFDV: Functional Nutrition for the CrossFit Athlete - Introduction

My own blog has been a little neglected lately partly because I've been working on a series of posts for CrossFit Delaware Valley which starts today. You can read the introduction to the series here.
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