Saturday, 30 August 2008

300m, push jerks - Brand X workout

Buy In
3 rounds
Bear Crawl 4 x 25m - up and down the driveway. In the daylight this time, with the neighbours watching. You are not a nice man Mr. Martin!
3-5 Handstand Push ups - Progression - Bridged with feet on a 25" box

7 rounds
Run about 150M
sprint back /about 150M
7 Push Jerks, 50kg


Time to beat 14:35 cap at 20 minutes scale weight to beat cap
Cash out:
15 Inverted hangs to lever attempts

Buy in:
Embarrassing

WOD
Hit the cap with 4 jerks to go. Sod it!
Tried to obey GD's rule, "There must be a noticeable difference in speed between the run out and the run back". There was, but only because the "run" out was a trot and the "run" back was a fast stumble.
There was certainly an increase in the amount of noise my feet made slapping on the footpath on the way back! I think I used most of my energy generating the noise.

Aggravated a sprain/strain I've been nursing in my side in about round 4 of the push jerks. Staying tight kept it under control after that, but it's gonna hurt tomorrow. Sigh, back to practising waiters walks to strengthen it all up again. That'll teach me for stopping.

Cash out:
No place to do them just yet.

Friday, 29 August 2008

300m OHS - Brand X WOD

Did today's Brand X WOD

Buy-in
200 Meter Bear Crawl/walking lunges (100 m of each)

3 Rounds
300 Meter Run
5 X Power Snatch (from deck) / 5 OHS 65#

Cash-out
50 Toes-to-bar

Messed up and attempted 200m of both bear crawls and lunges

Metric
Buy in
200m Bear crawls up and down the driveway. Good thing it's dark over here.
Decide this was insane
100m lunges

WOD
Run 200m as we didn't have 300m paced out
Didn't see the weight and used 40kg for OHS, about 88#
12:47

Too heavy. I can handle the weight, but it was a bit sloppy and I huffed and puffed too much procrastinating.
Not happy with this, I can do better.

Bluez
Buy in
Pain in her left hip stopped her after 25m of Bear crawls
100m lunges

WOD
Same run
PVC for OHS
11:32

Cash out
50 raises to horizontal

So now we need to measure out 300m for future reference.

Thursday, 28 August 2008

Chipper - Mainsite and Brand X WOD

Buy in
400 m Pose run
Goodness knows what I did 400m of, but I doubt it was Pose running.


Pack
20 Handstand push-up progressions - Bridged with feet on 20" box
25 Pull-ups
30 Dumbbell swings, 16kg
35 Sit-ups
40 Burpees

14:58
Kind of under-did that one.

cash out
1:30 L -sit
Now [i]that [/i]was hard!

Monday, 25 August 2008

“Sven’s ring O’Fire” - BrandX workout

Did Svens hippo birdy day WOD.

“Sven’s ring O’Fire”

warm up
3 rounds
-5 push ups
-5 squats
-5 lunges

now for the funny part

4 rounds
-10 toes 2 bar/chest to bar complex
-10 Beck’s burpees
-10 left arm db snatches 25% bw
-10 right arm db snatches 25% bw

Me; 25:09 with 10kg dumbell
Bluez; 26:33 with 5kg dumbbell

Cash out Max L-hold = 1 which makes the total #41


Me; 5 secs
Bluez; 0 secs. Still working up to them on parallettes.

Neither of us were comfortable with the dbell snatches, so we took it easy. My right hand is a lot better at thenmthan my left.
Bluez couldn't do a squat snatch so subbed power snatches.
First time doing becks burpees too. They're fun and hard work.

Quite a ring burner that one Sven.
You're not a nice man.

Saturday, 23 August 2008

Runs, pull-ups, push-ups, situps, squats - Crossfit NZ workout

As is apparently an established tradition with us before visiting a Crossfit facility we had breakfast at Denny's, then barrelled off to Crossfit New Zealand in Panmure.

We met Darren and Tamaryn briefly before we started the warm-up and WOD they put on free every Saturday.

The workout was:
400m
80 pull-ups
400m
100 push-ups
400m
120 sit-ups
400m
140 squats

Done as a partner workout. One partner working at at time, all reps of each exercise to be completed before moving on.
Lynette and I were partners and we opted to do the runs as a 2 x 200m relay.

Our time was 25:19, the second slowest.


All my pull-ups were kipping and I set a PB of 17 (I counted 16, but I believe Lynette. Basic math skills disappear when I start training) on the first round. Lynette did jumping pull-ups and went to her knees for the push-ups.
Everyone else but Tamaryn (who joined in) did jumping pull-ups and were well into the sit-ups run by the time we finished our pull-ups.
I'm not terribly proud of my squats, I used way too much quad and nowhere near enough hamstring. I get faster turnover that way at the moment because I haven't got my hamstring strength up to where it should be yet, but I pay the price with sore knees the next day, or later the same day as it has turned out.
Lynette did really well, moving strongly all the way through.
A fun workout.

We had a nice talk with Darren and Tamaryn afterwards about how they set up, the problems they faced, finances, insurance, equipment etc. Their facility is small, but nicely set up.

They know what they're doing and have tons of enthusiasm. A very switched on and pleasant couple.

Tamaryn had to head off shortly after the WOD and after a while Alex (forgot his last name, sorry Alex) turned up. Alex is setting up Crossfit Auckland. He's not sure where yet, North Shore or City, but he's working through the process. We got change and said goodbye and headed over to the Albany Westfield mall.

Oh and Jeff, Darren was wearing Cargo shorts and a hoodie. No belt buckle I grant you, but we have an early bid for the unofficial uniform of NZ Crossfitters. Better get some Cargos before you come visiting. :-)

We had a nice day wandering around. Lynette got her nails done and I got a backrub. First one in a few weeks and somewhat painful. Lots of tight spots.
We watched a movie, "Wanted", very good! Much better than I expected.
Had a nice dinner at Bolero and came home.

Friday, 22 August 2008

Half “Cindy” - Brand X workout.

Buy in:
25 T-pushups

Half “Cindy”
AMRAP 10
5 pullups
10 pushups
15 squats

5 rounds + 3 squats

Cash out:
50 situps

First time doing full Cindy reps.
It wasn't pretty and the push-ups hurt me the most.
The pull-ups weren't fun, but I can hack it for 5 at a time.

Thursday, 21 August 2008

Josh - Brand X workout.

Buy in 1:30 L-sit

“Josh”
21 x 30kg OHS
42 Pull ups
15 x 30kg OHS
30 Pull ups
9 x 30kg OHS
18 Pull ups

21:37

The OHS were O and got easier as I went on and remembered the things GD taught me.

The pull-ups on that !@#$%^&*(#% rafter!
Aargh!

Cash out 15 inverted hangs to lever attempt.
Couldn't do it. The roof is too low above the rafter and it's raining as it has been since we got back from the states so I couldn't hang my rings outside.
All the green here is because it rains so darn much.

Tuesday, 19 August 2008

Satan's Circus - Brand X workout

Buy in
49 TTB

WOD
49 x 20kg thrusters
49 x 20" box jumps
49 x 20kg thrusters
10 pull-ups Should have been 49
Didn't do 49 x 20kg thrusters

Hit the 15 minute cap. Should I have gone on?

Cash out
49 abmat sit-ups

Wednesday, 13 August 2008

Push-us and rope climbs - Brand X workout; Monday, August 11th

Buy in
Max handstand hold
1:20

3 rounds
50 push ups
15 beginners rope climbs

29:05

Cash out
70 squats

I don't know if that's the correct cash out, the Brand Xers are reporting it inconsitently.

That was a slog. It was not enjoyable.
Good workout.

Tuesday, 12 August 2008

Lil' Dan

I don't do commissions, OK?
I don't do commissions because commissions mean expectations and deadlines and stress and commissions are hard. I sculpt because it's fun and commissions are not fun. Not even a little bit. So I don't do them even for a friend. Except when the friend has cleverly primed the pump by presenting me with a subject I find intriguing.
Laura didn't know she was doing this of course, or at least I don't think she did, but she is a devious little hobbit.

As far as I know she just told me about her friend Dan she met briefly at ComicCon last year. When I gave her her sculptures she mentioned that she'd like to commission me to do one of him. I was reluctant of course, that commission thing is always worse when it's a friend or your wife that you're going to be letting down if you blow the deadline (the wife commission lesson is another story and will probably never see the light of cyberspace). Oh, and I always blow the deadlines. Every single time. Reliable as clockwork.

Dan in this case is Dan Silver. I'd never heard of him before Laura mentioned him as though I should know who he was. He's apparently well known in the Crossfit community and he's certainly a far better Crossfitter than I will ever be. He's interesting, edgy, heavily tattooed, an author, a singer, plays pretty darn good guitar even if in a genre I'm not enormously fond of, loves irish music (well doesn't everyone?) and disgustingly, is apparently a very nice guy. Oh and he's not bad looking. The clincher though is that he is a member of a profession that I hold in very high esteem. He does a job that is usually thankless and that I could not do if I tried for a million years. It's pretty common knowledge what it is, but I'm not going to say right here for a variety of reasons and it's my blog with a readership of about 3 so who cares anyway?

Dan is fairly prolific online, he has a "tortured artist" site, a "silly comedy site", a site/niche on red room and his wife Tonya is a photographer with her own online portfolio, some of which features Dan. So I was very lucky that there was a reasonable amount of photographic material available to use as references. And given those damn tattoos, more on which later, I was going to need it all. From those sites I was also able to get a picture of Dan's interests to include in the piece.
Specifically they were comics, video games and skateboarding. He has others I'm sure, but Laura wanted to present him as geek-Dan. Apparently he thinks that's an accurate description, but anyone who does what he does for a living as well as he apparently does it is no geek.
I work in the IT industry. I know geeks.

Dukit polymer clay as always.
As usual I started with the head to give me some proportions to work to. I really should have put more effort into the shape of the skull, it hurt me later.


Added the eyes and ears. I figured out how to do hazel eyes after I'd done this bit. Lil' Dan had to make do with green. I had the nose spot on at one stage, but I lost that somewhere along the line.


And then I made a really really serious mistake.
Having got this far I always bake the head before I add the hair. If I don't the hair adheres really well and I don't have to worry about the hair lifting off the head, but, I can't adjust the hairline. I have to get the clay in exactly the right place and not move it or I'll leave smudges all over the skin colour. And of course I risk undoing all my careful work getting the facial features looking something like the subject if I knock it as I wrestle with the hairline.

I didn't bake the head.

I wanted to show Laura what it was going to look like with the hair on and rushed into it (see, commissions?). As soon as I put the hair coloured clay on the head I knew instantly what I'd done. And of course I didn't get the hairline right. I had to adjust it several times and that took a lot of careful blending, adjustment and bad language. About 5 hours of it. I was so angry with myself.

The hairline was a mission for another reason. Dan doesn't have the same haircut in any two photos I've seen of him and his beard changes constantly too. The sideboards he wound up with are one of the ways he wears his hair, but that was actually an excuse I used to cover up one of the places where I applied the hair coloured clay incorrectly and left marks I couldn't disguise any other way. Shh, don't tell anyone!

Dan has very closely cropped hair and always seems to have a 5 o'clock shadow. I puzzled for a while about how to achieve those and eventually stippled the hair with an old toothbrush to get a bristly texture and then lightly stippled the jawline. In a stroke of genius (it's my story, leave me alone) I used a piece of hair coloured clay as a brush and stroked it along the beard line. It left enough clay behind to look like 5 o'clock shadow and was far more effective than using paint. I hadn't heard of using that technique before so I'm taking credit for developing it.



Next I roughed out a core for the body.



I got Lynette to take a photograph of me in roughly the pose I wanted to capture and sculpted the legs. The soles of the shoes caused me some grief. I entirely messed up getting the white layer wrapped around the tan section, but there you go. I took a punt that Dan wears his cuffs rolled up sometimes based on a photograph of him skateboarding where he'd done just that. I assume to avoid trapping the cuffs in the wheels?



Head attached to the body and showing the neck and throat tattoos. The throat tattoos were covered up later, but I wanted them there just in case they did show.


The body clothed and with the Flogging Molly Logo transferred on. I used Lazertrans Silk transfer paper to create a transfer of the logo. It's actually a bit large, the shirt that Dan has with the logo on has it smaller.
Corrugated board as an armature for the chair.


Dan is apparently a fastidious comic book collector and has them all carefully filed away in protective sleeves. I thought it would be fun to poke some fun at that and have him using a stack of rare collectors items as a foot rest. Lazertrans again to transfer the images to white clay, then the clay was trimmed and stacked. Technically Dan would have to own about 12 copies of some of the most valuable comics in the world if the sculpture were accurate, but that's artistic license.

He's holding an XBox 360 controller which took a lot of fiddling to get right. I'm not a gamer and had no idea what one looked like.



Somewhere along the line I sent Laura a progress shot showing all the components roughly assembled sitting on a CD case. She commented that the CD showed the scale and I started thinking that one of Dan's interests I hadn't covered was his music. I verified that the sculpture would fit on a CD and sacrificed a lightscribe CD to mock up a CD from one of Dan's old bands. Lightscribe seemed appropriately homemade as the band, umm, "lacked commercial success".

I sandwiched the lightscribe CD between 2 clear protective CD covers to give the base some thickness and epoxied them together. The chair and stack of comics are bolted through the base and glued down. I can't make it bullet proof, but it won't be flimsy if I can help it.



The finished product showing some of the tattoos. The blasted eagle on his neck wound up looking like a budgie, but I captured the tattoos on the back of the hands fairly well I think. I had a bad moment when I thought I'd messed up the rose on the left hand, but I managed to recover it and it actually wound up being better the right. Oh, the tattoos were drawn on the unbaked clay with fine tipped felt markers and then the clay baked. The markers clogged horribly when used on raw clay so the process was rather frustrating.



And the man himself holding the finished product when Laura and Lynette presented it to him at ComicCon. I couldn't be there, I was at my Level 1 Crossfit Cert at Brand X.
I finished only a few days before we flew over so I was able to hand deliver it to Laura in person. That was nice.
She's a great lady and a good friend even if she does get me to do commissions!



Looking at this I keep thinking that I really messed up the shape of the skull and the distance between the eyebrows and eyes. No matter, I'll do better on the next one.

Apparently he liked it. HUGE relief

There are many more photos available here if you're interested.

Monday, 11 August 2008

Deadlifts

I did some deadlifts
3 x 5 x 85kg

Concentrating hard on getting my start position correct ("angry gorilla back") and hips and bar raising at the same time at the start. Bluez watched my last set and said all but possibly my last rep were good, so I think I have the feel for the movement pattern now. It actually feels like I start the pull with my shoulders, but when I do my hips stay down. Go figure.
My finish is still a hip kick and I tend to go forward onto my toes, so I'm not dragging my shoulders back to finish, but I am letting the weight get away from me in front a tiny smidgin. I can work on that.

GD's advice has given me a totally different feel for the deadlift now. I always knew what a good one looked like, but I because I didn't know whether what I was doing looked like that, I didn't know what a good one felt like.

Sunday, 10 August 2008

Runny Cindy - Brand X workout; Saturday, August 9th

AMRAP 20

400m Run
3x
5 pull ups
10 Push Ups
15 Squats

2 rounds + 1 round of the components

Push-ups sucked.

I miss the pull-up bars at Brand X so much!
I figured out why I was all legs and no shoulders/chest in my kipping GD. The rafter I use is a piece of 8"x2" on edge and when I swing my chest forward my wrists slam into the bottom edge, so my forward ROM is severely restricted.
Not an excuse, just figured it out.

Saturday, 9 August 2008

Manmaker Box Jumps - Brand X workout; Friday August 8th

Buy in: 15 toes to bar

WOD

400m run
21 x 5kg dbell manmaker/20" box jumps
400m run
15 x 5kg dbell manmaker/20" box jumps
400m run
9 x 5kg dbell manmaker/20" box jumps

24:40

Cash out: 1 minute L-sit practice

That felt even worse than the burpee box jump workout. Lots of fun!