Thursday:
Row
:45 Hard :45 Easy for 6 mins
2 min break
:45 Hard :45 Easy for 6 mins
MMA fight circuit x 2 (knees elbows sprawls punches box jumps)
:45 on :15 sec rest.
Every :45 seconds switch movement.
Friday:
40 min Bike
Going back to Dr. and Physio again for the Knee.
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6am run. Holy shit is that early when you don't get to bed till 12:30 am.
This run was done everyone in a gaggle.
The time as 31:24 for the last person to finish. I think my time was somewhere in the range of 24:00
Knee is killing me now.
11.6km bike
250m swim front crawl
34:22
It was supposed to be a triathalon but I didn't want to do the run due to my knee being sore from last weeks wallball and box jumps. So I rode 4km longer.
Check out www.sheffar.com for pictures from the stag and doe. Thanks for all the help with ensuring it was a success.
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Before we had our CF workout we had a nutrition seminar. The information was well presented and very close to zone. The major difference was the % of carbs/pro/fat. They recommended that we don't eat much fat. They did however suggest mono saturated fats though.
FGB (kinda sorts maybe?)
3 rounds of 45 seconds of work for each station.
Wallball 18, 22, 22
Sit ups 37, 32, 31
16 inch box jumps 46, 46, 47
Overhead press with rubber band 31, 32, 38
Skipping 79, 103, 81
Oh there was no 1 min rest between rounds. This was a fun WOD. Although it really irks me when they call it FGB when it really isn't.
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Dynamic warm (up similar to a track athlete)
35 mins of stability ball workout. Just about every position you could think of we were in. Pretty good workout. Felt pretty good after.
5 rounds for time: (with partner)
20x medball swings
10x wallball
10x push ups on medball
10x medball split jumps
20x medball sit ups
10x burpees
16:21
All done with 15 lbs ball.
Pretty CF like. Next PT session we are having a "CrossFit" WOD. I wonder what that will be like.
I think that the school may be infringing on CF territory. Naughty.
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Today we were required to complete a fitness test.
Requirements for 100%:
Age 33
37 push ups nose to mat with full extension
73 curl ups (must be done to a cadence)
44 cm Sitting reach
9:20- 1.5 mile run
How I scored:
37
14
31 cm
10:32
Total score 75%
You will note that my curl ups were pathetic. I was not fatigued in any way. I simply was holding too long at the top position and lost the cadence. I was extremely pissed when the lady told me to stop. It was the first time I had ever done this movement and failed to grasp the importance of the cadence. (My instructor was a curl up nazi. The other instructors were much more lenient in their application of the cadence. I was shocked to see people who couldn't do 10 push ups get 60 curl ups.)
Get over it Steve!
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4.5km
23:ish mins
First lap was as a group and was 13:46 mins. Second lap was at own speed and was approx 10:00 mins.
Push up ladder
6-5-4-3-2-1-1-2-3-4-5-6
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Fun time in the pool.
Warm up
2 laps
Pool WOD
Swim 25m
10 push ups
10 sit ups
10 dips
Swim 25m
9 push ups
9 sit ups
9 dips
Swim 25m
8-7-6-5-4-3-2-1
Each with 25m swim between
12:12
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Haven't posted for a bit. This is due to two things.
1. Being very busy.
2. Being very lazy.
10 laps warm up
10 laps sprints.
1 lap =25m
All sprints under 20 seconds and most were 17 seconds.
Feel pretty good about the swimming tonight. I was trying to focus on breathing and arm position under water. Still struggling with using my legs to any advantage with regards to speed.
I am missing reading everyones blog post as I only have my phone here for internet use. Unless I want to wait in line for 20 mins to use the communal ones.
Hope Seans drive went well.
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This afternoon the last class of the day was PT. It was a fun PT session. Set up something like Fight Gone Bad except for there was no counting.
There were 16 stations of things like lunges, push ups, squats, skip rope, stair climbing, supermans, etc...
We completed 1 min of work at a station followed by 10 seconds of rest. We did this for 20 mins and then we had a 3 mins rest. After the rest we repeated the 16 stations again.
40 mins total.
My knee was sore after so I am going back to a strict regiment of ice and drugs.
4km
20:06
First 2km with the whole group as fast as the slowest person. Last 2 km on own pace.
Raining and miserable at 0530 this morning
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Had a very interesting experience this morning with my PT class. We completed a "circuit" of 4 different stations with 3 different exercises at each station. We were to complete 3 sets of each station before moving to the next station.
It looked something like: 3 Sets of 40 seconds before moving on the the next station.
Station 1
1. squats
2. Shoulder Press
3. Lunges
Station 2
1. Tricep extent ion
2. dumbbell flys
3. Tricep skull crushers
Station 3
1. Bent over row
2. hammer curls
3. deadlift Arm curls* remind me to tell you about this!
Station 4
1. Bosu Ball crunches
2. Bosu Ball Supermans
3. Bosu Ball leg raises.
So it was a well planned and executed workout for 25 people to be doing at one time in a small space. It was a good workout in the sense that I really tried to go hard. As a result I was tired and sweaty after.
There were 2 occasions where I almost wanted to call bullshit on the whole deal.
1. I was doing the deadlift and I was instructed that I was doing wrong. I was always under the impression that a deadlift started on the ground in a squat position. You then proceeded to straighten the legs and then stand straight up. (crude description I know) Well I was told to not bend at the knees and to touch the weights to the floor with straight legs and then stand up. I asked if we were doing deadlifts? Yes of course we are was the reply. "I thought we had to bend the knees to do deadlifts?" "No deadlifts are performed with straight legs. Bend only at the waist". "Okay so we are doing roman deadlifts/straight leg deadlifts?" "No just deadlifts." I lost a lot of respect for the "Certified Fitness Instructor".
2. Same instructor, whom I already have an issue with started to tell me to "do more faster." I felt like saying listen punk! I am busting my ass here and I know my limits and I will work as hard as I can as long as I can. I do not need some mediocre fitness dude telling what to do. But since I am the "student" I wisely bit my tongue and carried on with the workout.
I was also told that I am obese and I should get into better shape because I have a high BMI. Oh and that I should eat more pasta and bread because it is good for me and lay off the fats because they are bad! LOL
After a couple of hours of studying and a nice little nap:
Swim 500m front crawl
(Last 2 lengths I dove and sprinted the 25m at about 38 seconds each.)
Approx 20 mins
This was a tiring swim. Fun to get back in the pool though. There a pool right in the building I live in so there should be no excuses.
Question to any one:
How long should the swim portion take for 700m?
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How is this for rude nicknames? Little Pigs clean up your shit!
Yesterday was the first PT session with the new trainers. They are very similar to the ones from my previous employer.
We discussed what is fitness and how to avoid injuries. You know the normal stuff that they need to tell you.
Warm ups running around the gym a few times and butt kicks and high knees and such.
The workout was a partner one. While one as doing the excersise portion the other was running. You couldn't stop doing the exersise until your partner returned from the run. A lap was once around the standard size gym.
Set 1
push ups/2 laps
sit ups/2 laps
push ups/2 laps
sit ups/2 laps
Set 2
Medball hold/2 laps
Alternating Lunges/ 2 laps
Medball hold/2 laps
Alternating Lunges/ 2 laps
Set 3
Burpees/2 laps
Dips/2 laps
Burpees/2 laps
Dips/2 laps
Set 4
Front Plank/2 laps
Side Plank/ 2 Laps
Front Plank/2 laps
Side Plank/ 2 Laps
Buyout
4 laps
25:13
My partner and I finished 2nd out of 13 teams. We were stoked. My heart rate was 182bpm. I was crushed. I think my experience with being that tired and still going helped me a lot. There were a lot more fit guys then me shutting'er down too soon.
Tried to rest going into the catch and explode out. Seemed pretty good. Needs practice.
I think I am going to row a sub 1:30 500m within the next 12 12 weeks. Wish me luck.
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CFWU x 1
Grace
30 reps clean and jerk for time:
5:13
This new gym is one big machine. It is quite void of anything practical. Ironically there is a huge cork board with CROSSFIT as the title. If I didn't know better I was at CFHQ. Then you go inside and it is just wall to wall machines. I didn't see one spot to do pull ups. I did see 3 rowers though that is something I guess.
Time to make the best of my surroundings.
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CFWU x 1
5 Rounds for time:
7 Deadlift at 225
30 Squats
7 HSPU
13:28
Yuck! That was freaking hard. The squats after the DL were particlarly challenging.
Today was my second day at the new job. One more day of admin then off to school.
Used the gym at work. It is a little prehistoric but it will do the job for now.
I know it is only day 2 but I had Burger King for lunch it really knocked the shit out of me for the afternoon. I really need to take a cooler with good stuff.
CFWU x 1
Deadlift
5-5-5
135-225-315
Clean
5-5-5
135-155-155
The last rep of each round on the cleans was a Clean and Jerk.
The DL was lazy I know. I just didn't have it in me.
Colby (4 years old)Rocking out a Solid Murph
Lifting warm up
Squat
5-5-5
135-225-225
Snatch High Pull
5-5-5
95-135-155
I was excited to go to the gym today. However, once I got there and started moving I was sore and tired. I just didn't have the get up and give it shit. Now that I am home feeling a little like I had sand in my ovaries.
Knee is tender today from the box jumps yesterday. So maybe a slow day today is a good idea.
CFWU x 1
"Danny"
As many rounds as possible in 20 minutes of:
30 Box Jump (20″)
20 Push Press (M=115lb)
30 Pull-up
3 + 30 + 20 + 10
That sucked. I think that was one of the more difficult WODs I have done for some time.
Why NASCAR is Awesome!
Fights in hockey are cool. Touchdowns are fun to watch. A great dunk is spectacular. However, it is only one aspect of the competition. Crashes are great to watch there is so much more then that. Nascar has a culture that faithfully follows it week in and week out. While I have only just started to enjoy it I am interested in all the aspects of the sport, how the Crew Chief has a strategy and the pit crew follows it. If the crew makes a mistake it can cause them to lose the race. I like when the drivers on the same team help each other out by drafting and other things that I don't quite get yet.
In a Nascar race there are so many variables that have to be taken into consideration. The track, the driver, the weather, the car, tires, luck…. It is not just as simple as who has the fastest car will win. While that does help it does not mean very much in the big picture. As Ricky Bobby so eloquently put "Help me Jesus. Help me Jewish God. Help me Allah. Help me Tom Cruise. Use your witchcraft on me!" (thanks Sean for that quote)
One of the greatest things I like about Nascar are the sounds. I love to crank up the surround sound and just hear the cars screaming by at 200 mph. The cameras have improved over the years so that there are so many interesting points of view to watch.
All that and it is relatively safe. Take the crash I posted yesterday. The guy got out and ran across the finish line. That is freaking cool.
True I am very new to this and have a lot to learn. Oh, I like Golf too.
Had a nice day in the gym this afternoon.
www.maxfitusa.com
OH Squats 15/ 15/ 15/
95-115-135
Rest 2-3min
5 Rounds
10 2-Arm KB Swing M=16kg, W=12kg
10 Push Ups
3:03
OHS were somewhat of a struggle. I don't think I will be close to 15 x BW OHS anytime soon.
The first 21 of the thrusters were completed in under 1:30 min. I was
happy with the speed of the thrusters to that point. Then... 3:00 mins
for the remainder. The pulls were dismal as well. Which is odd for me
because I thought that I would hit those hard and be okay.
"Excuse" warning!
The gym I frequent has run out of chalk. So the bar was slippery for
the thrusters plus the pull up bar was almost impossible to hold on to.
To fix this I tried to hold on to paper towels while I did the pull ups.
That was better but far from the effects that chalk produces.
Recently I have upgraded my phone to a Blackberry Curve. I think that
this device just about the coolest thing ever. I am happy with it for
the following reasons:
1. It makes calls
2. It receives calls
3. I can create and send emails
4. I can post to my blog with it
5. It is my alarm clock
6. I can waste an enormous amount of time playing with the settings to
"tweak" it
7. It sync's to my iTunes playlists
8. It has a fairly decent camera
9. It has an icon that tells me the weather both long and short term
10. It has GPS
<<parker and sprinkler.JPG>>
The Daily Parker
CFWU x 1 + various stretches to loosen up hips
5 Disastrous rounds of:
30 Squats
10 Pull ups
5 x 135lbs Clean and Jerks
12:21
Lost all my gas at 6:02. This was when I finished my 3rd round. I
think a good time for this would be 5-6 mins.
Warm up was fran with no weights or real pull ups.
"Fran"
Three rounds,21-15- and 9 reps,
for time of:
95 pound Thrusters
Pull-ups
5:55
So hard. I am shaking still.
Last night a few of us went out after work. This morning I had to ride the bike to pick up my car.
52 min Bike ride.
That is all.
Steve's unimproved warm up. Want to add some pull ups and push ups.
Deadlift
1-1-1-1-1-1-1
385-405-405-405-405-405-440 PR
Handstands for 3.5 mins.
The weight was feeling good so I wanted to have another test at a PR. 440 went up smooth and came down nice and clean. I think I was too worried about dropping it.
Steve's warm up.
Then
7 rounds for time:
5 burpee pull ups
10 squats
6:21
15 x 95lbs OHS
Some snatch practice with 45lbs bar.
After this WOD I was having some serious acid influx.
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Dynamic warm up:
2x50m side shuffle steps
50m heel kicks
50m high knees
2x50m leg crossovers
25m crab walk
25m bear walk
This warm up is a mash up of what we did last summer prior to doing the Land O course and the one I learned at CrossFit Vancouver a year ago. I really like it because it gets my heart beating and I get to move around a bunch. It does however not incorporate any strength stuff. I will try to improve on it as I experiment more with it.
Grace
30 reps of Clean and jerk 135lbs for time.
5:10 (1:08 seconds off a PR.)
Felt strong as far a muscles go but breathing was impossibly hard.
Back Squat
3-3-3-3-3
295-295-315-315-315
Pull ups
1-1-1-1-1-1-1
35-45-70-90-100-100
These were not records I just wanted to lift something heavy. I think
Pat's message is affecting me. That is a good thing.
The title of this post is from the psychological test I had to do. The
MMPI-2. Strange test.
5 Mins Handstand Practice
The last round just murdered me. I think I tried to game the last run
and when I went to the bar I was rocked. Had to take a large break
before I caught my breathe.
I took a little break last week as you may have noticed. I have an
excuse if you want to hear it! My soon to be brother in law returned
home from Afghanistan on Friday. Well 1 beer turned into another and
then those turned into shots. So I was sidelined for a bit.
5 rounds for time:
15x 95lbs power cleans
5x pull ups
10:22
My original intent was to lift something heavy today. However, once I
made it to the gym I realized I had forgotten my shorts. I walked back
the QM, filled 2 water jerry's with water and made a bar. I used vise
grips to hold the jerry's in place. I was a little difficult to keep
the bar balanced throughout but none the less it worked well enough.
The most difficult part about today was keeping my grip with the
slippery thin bar. My forearms were shot after.
Will try to post a picture.
"Helen"
Three rounds for time:
Run 400 meters
1.5 pood Kettlebell X 21 swings
12 Pull-ups
11:57
This was a fun WOD for me today. First round was straight through. Rounds 2 and 3 were broken.
Canadian Canoe Routes Forum
CFWU x 1 Getting Lazy with this again.
Diane
21-15-9
225 # Deadlift
Handstand push ups
6:46 (Compared to http://www.fiverounds.com/search/label/Diane)
Deadlifts were fast today. HSPU's were a little slow but still not too
bad. I was hoping for around 8 mins.
KB Snatch
20 x 1.5 pood.
Handstand practice on the gym floor. 5 mins.
http://www.cfpsa.com/en/psp/Fitness/doclib/Combat%20Fitness.pdf.pdf
Canadian Forces Combat Fitness Program AKA Crossfit
For Time:
50 Ring push ups
50 Ring dips
5:42
Ring dips were the killer. Broken to sets of 5. Arms shot.
I have rings set up in the QM so I decided to put them to use. I will
post a picture when I get home.
CFWU x 1 + 20 1.5 pood KB Snatch
10 Rounds of
5 pull ups
10 push ups
15 squats
For time:
9:53
20 x KB Swing
20 x KB Snatch
Had a good talk with Sean B-H last night (over beers). I find it
motivating to read other Cfer's blogs and WOD posts. It is the sense of
community that drew me to start a blog in the first place. My WOD posts
have been influenced by and large by the mutual rivalry that Pat and I
had for many months. In fact, well over a year now. I am convinced that
the successes I have been fortunate enough to have are a direct result
of the encouragement and motivation that I find with this blog and
others like it. Cfer's ROCK!
Today's WOD was one of the ones that I needed to do to get a feel for
where I am in terms of "fitness". I had the same feeling today as I did
when I did this same WOD in almost half the time. Like Jerry's Blog
states: Never easier. Just faster.
BFT
13.2KM with 24KG pack.
1:50:50
Did this at a walking pace. Not too hard at all. Maybe I should wait
until tomorrow to say that.
Tires are just sitting on a new commercial development. North of
Fanshawe at Hyde Park. Near the Boston Pizza and BMO.
Deadlift
1-1-1-1-1-1-1
135-225-315-405-425-435-445F
Press
1-1-1-1-1-1-1
45-95-135-145-155-165-175-185F
Warm up was the dynamic one I showed a video of before. I really like how this gets me warm and loose.
Felt really good this afternoon. I was hoping for 445 and 190 but alas. Nada!
> Squat
> 5x45
> 5x135
> 5x225
> 5x275
> 5x275
> 5x275
>
> Press
> 5x45
> 5x95
> 5x95
> 5x135
> 5x135
> 5x135
>
> Cleans
> 5x45
> 5x95
> 5x135
> 5x185
> 5x185
> 5x185
>
>
Squat
5x135
5x225
5x275
5x275
5x275
Bench
5x45
5x135
5x225
5x225
5x225
Deadlift
5x135
5x225
5x315
15-20 mins of Badminton with Bro.
Today was a solid day in the gym for me. I focused of getting low and following all the "rules" for all the lifts.
I wore a belt for the DL as well. Just before I started I took a deep breath and pushed my tummy against the belt. This felt good to support the back. I will continue to experiment with a belt and see how things go. Also the hook grip is starting to feel good now. It took me a bit to get used to it but it is making a difference I think.
Mondays: Heavy. Try for PR's
Wednesdays: Lighter but heavy
Friday: Light. Form centric.
Squat
5x135
5x225
5x275
5x295
5x305
5x310
Press
5x45
5x95
5x115
5x135
5x135
5x135
Cleans
5x45
5x95
5x135
5x175
5x175
5x175
Today was a hard day. On the squats I did not get below parallel on rep
5 of the last set. Nearly bailed. Presses were a challenge at 135. I
wanted to go up some weight but no go! Cleans I felt like I was missing
the third pull. Like I wasn't getting the humph out of it as I should
be. Stayed at 175.
"Never whistle with a mouth full of jelly"
Squat
5x45
5x135
5x225
5x285
5x295
5x315
Bench
5x45
5x95
5x135
5x225
5x235
5x245
Deadlift
5x135
5x225
5x315
5x385 (did 3 reps took a few breathes and did the last 2 reps)
I did a great warm up this afternoon. The one that I posted last week. I find that it gets my breathing up and body warm but does not tire me. I will modify as needed.
At 2pm I was trying to think of any and every reason as to why I should go to the gym this afternoon. Once again this trusty blog of mine forced me into the gym. Thank you blog for keeping me motivated after over 2 years of posting here.
A positive attitude may not solve all your problems, but it will annoy enough people to make it worth the effort.
Herm Albright
Squat
135x5
185x5
225x5
275x5
275x5
275x5
Bench
45x5
95x5
135x5
225x5
225x5
225x5
Deadlift
135x5
225x5
315x5
315x5
This was a terrible day. Did not get a good warm up and just started to lift. On the second set of warm up squats I felt the inside of my thigh tighten up and become very painful. So before going any further I did this Warm up
This tightness and pain stuck with me for the remainder of the workout. I knew something was wrong so I didn't want to aggrevate the issue.
Before you presume to take the role of teacher, you need to know more about the subject than the person whom you regard as a student.
Our version of fun. Being cold and towing heavy shit for a long time.
Squat
135x5
185x5
225x5
275x5
285x5
285x5
Press
45x5
95x5
135x5
140x5
140x5
140x5
Clean
45x5
95x5
115x5
185x5
185x5
185x5
Pull ups
55x5
55x5
55x5
QOD: A severed foot is the ultimate stocking stuffer.
Squat
135x5
185x5
225x5
275x5
285x5
300x5
Bench
45x5
95x5
135x5
225x5
225x5
225x5
Deadlift
135x5
225x5
315x5
365x5
Enjoy the Super Bowl my friends.
QOD: You don't know what you can get away with until you try.
Squat
135x5
185x5
225x5
245x5
245x5
245x5
Press
45x5
95x5
115x5
135x5
135x5
135x5
Clean
45x5
95x5
115x5
135x5
135x5
135x5
After reading Rip's comments along with Sean's, Jerry's, and Pat's blog posts I decided to lose some weight today and try to get as deep as possible. I was successful in my efforts today.
Thanks guys for the support and sharing of knowledge.
Squat
45x5
95x5
135x5
280x5
285x5
290x5
Bench
45x5
95x5
135x5
225x5
230x5
235x5
Deadlift
95x5
135x5
285x5
315x5
355x5
Felt good today. I can really feel the benefit of the weekend rest periods. Still about 192lbs. Pants are a little tight in the ass and feeling generally slow. My Bro and I went skiing yesterday and I was really feeling it in my hips.
I guess that is life. Once I finish 3 months of this and get back to Metcon it will all come back to me.
Form Video at end of Post. Please critique as you feel needed. I have been concerned that I am not getting things just right.
Yes I know I screwed up again. Shit!
Squat
45x5
95x5
185x5
275x5
280x5
285x5 (Wanted to ditch but knew I couldn't)
Press
45x7
95x5
115x5
135x5
140x5
140x5
Deadlift
135x5
185x5
225x5
340x5
Squat
45x3
135x3
225x3
275x5
275x5
275x5
This rocked my legs.
Bench
45x10
135x8
185x5
225x5
225x5
225x5
This was all I did tonight. I was going to DL but I thought that I should not do them and rest my legs and get back on track for A and B's. Tonight was a hard night for me.
Normally I workout at 4pm. At 3pm I eat a snack and have dinner by 6pm. Today I had lunch and didn't eat until 7pm tonight. We had some "security" issues at work and I couldn't get away to get to the gym. I suspect that this may have some weight for my shoddy lifts. No fuel.
I am not going to continue with adding dips and Pulls ups. I will wait a few weeks before I start to branch out.
(Title: first of 10 commandments of the Canadian Airborne. Stay tuned for the remainder.)
Squat
45x5
95x5
135x5
245x5
255x5
265x5
Cleans
45x5
95x5
135x5
175x5
185x5
185x5
DeadLift
45x5
95x5
225x5
320x5
Dips
15x2
ABS
25x2
The milk is getting to me.
Squats
45x5
95x3
185x2
240x5
240x5
240x5
Bench Press
45x5
95x4
135x2
205x5
205x5
205x5
Deadlift
135x5
185x4
225x2
300x5
Felt good and had a little fun! I need to not get too excited and forget about my knee but it is holding up well. I can tell that the right side is a little stronger then the left.
Squats = 3 x 5
225-230-230
Overhead press = 3 x 5
115-125-135
Power clean = 3 x 5
135-155-175
Warm up for all was:
45x10
65x8
85x6
Had some DOMS today and yesterday. I like these workouts. Today I was in the gym for 1:15 hrs. That included 10 mins of handstand skills practice.
Next week I am going to try and add an exercise to each workout.
If you notice any issues please let me know. I am just figuring this out as I go.
Squats = 3 x 5 - 225 LBS
Bench = 3 x 5 - 185 LBS
Deadlift = 1 x 5 - 275 LBS
This was fun!
“Gentleman, this is a football”, Vintage Vince Lombardi.
The quote was all about getting back to basics. And it is true with reference to more than football. Whenever you find yourself floundering…get back to basics. If you are not growing…get back to basics. If you don’t know what to do next…get back to basics.
Fridays WOD.
CFWU x 1
Front Squat 5-5-5-5-5 reps
Warm up set 45lbs x 10
95-115-135-155-175
Kept the focus on form not weight.
CFWU x 2
Round one as RX'd. Round 2 was medball cleans and K2E subbed in.
3 Rounds 4 time:
20 pull ups
10 Cross-over push ups with a bench.
4:55
This was a lot more difficult then I thought it would have been. The push ups we hard!
CFWU x 2 (doing this 2 times is twice as hard as doing it once)
Warm up sets for HPC
45lbs x 10
95lbs x 6
135lbs x 3
Hang power clean 1-1-1-1-1-1-1 reps
155-185-185-190-190-195-205 F-195
This was a lot of fun to do. The last few I had to really focus on
driving the elbows.
Below is an email I recieved from the Tech Department where I work. I had a nice chuckle after I read this.
Sgt Sheffar,
We had an issue with drive space on our main file server and have had to
remove data from some of the users that far exceeded a reasonable
amount. The actual policy states that users are to be allocated no more
that 200 MB. While we don't strictly adhere to that limit your Q drive
was just under 7 GB. Most of the data was Crossfit training docs and
videos as well PAMS, PUBS and Crses. The Crossfit appears to be of a
personal or extra-curricular nature. The remainder of the files are
available on the unit share or on the DIN and should not be on a users Q
drive.
Sincerely,
XXX XXXXXXX
Holiday Beard. Oh how I miss it!
First post of the year. I am predicting a great year.
CFWU x1 (I will have to increase this. I was getting bored with doing it 3 times so I went to 1. Now I need the practice for pull ups and OHS.)
Deadlift
3-3-3-3-3
135-185-225-295-315
That was good lifting today for me. I felt strong but my grip was the weakest part of the lift today. I tried the hook grip to compensate but nearly tore my thumbs off.
Today is day 5 of trying to kick the chewing tobacco habit. I have been addicted to that stuff for about 5-6 years. I have attempted to kick the habit in the past and have some success. I would be absent from chewing for a few months and then I would go back to the habit. I feel that it is more important this time around to truly stop. Getting married this summer is a large motivation. I don't want to get married with only half a jaw. The other and less important but none the less motivating is the financial aspect. I average about a 34g tin every 1.5 days. At a cost of 14.25$ a tin this translates to aboyt 285$ a month.
After 30 days of not chewing I am going to reward myself with an IPod Touch.
Are there any suggestions or words of wisdom to assist me with this painful endeavour?
