Coworker Challenge: March 2011

Name	Weight	Pullups	Pushups	Situps (2 min)	Ball Toss (12#)	Long Jump	40 Yd Dash	Mile
Rafe	175	29	75	92	30’3″	8’1″	5.28 (PR)	6:23
Amy	–	1	50 (knee)	82 (PR)	19’3″	6’10” (PR)	6.96	8:41 (PR)
Megan	–	–	27	29	12’8″	5’8″	7.31	10:05 (PR)
Paul	210	7	50	70	23’8″	7’0.5″	6.13	8:00 (PR)
Daniel	175	2	–	42	17’1″	6’10”	5.81	9:46
Efrain	170	27 (PR)	57	61 (PR)	24’5.5″	7’1″	6.13	9:24 (PR)
JP		5	–	–	21’7″ (PR)	7’11” (PR)	6.19 (PR)	9:18 (PR)

Lots of PRs out there; Megan and Daniel were first-time participants, and Paul hadn’t done some of the new for 2011 events, or there might have been even more.

Over and Under

I’m just going to assume the over/under on every Bills game this season is 9 points above whatever the opposing team’s average points per game is, since I think the boys in blue have a chance at coming in under 150 points scored this season unless they decide to play without a quarterback at all.

That bitching aside…

Lunchtime saw me working on my dips. I hate dips. Haaaaate. 2×10 sandwiched a 1×20, which sucked a lot. So did medicine-ball rolling my traps, rhomboids, delts and quads – interesting popping and crunching sensations ensue.

High-Fiving the World

I don’t think nearly enough people know about Dante Shephard’s picto-comic-life-thing, Surviving The World.

The lab coat more than makes up for the baseball cap.

My coworkers are going to have no idea why they’re getting high-fived, but they’re going to be anyways.

In the swing of things

The more dynamic warmups and workouts I used to do, using my kettlebells, are making a resurgence, since I want my flexibility and mobility not to suffer as I recover (not to mention, support crap better). So, the warmup du jour for the next little while is going to continue to be the hundred snatches with the 1 pood (36#) kettlebell, alternating sets of ten per arm (10 L, 10 R, repeat 5x).

Today, I wanted to push it a little more than I did last time, and managed quite a bit of improvement: 3:45

I don’t know how well that prepares me for the RKC certification levels of performance – either 56 nonstop, or 100 in five minutes, with the 1.5 pood (54#) one, but, hey, I’ve got that in the garage at home and can do a self evaluation over the weekend.

Also fitting with the titular theme, I finally managed to hit my first home run of the season last night. I’ve been hitting the ball well, but too low, or inconveniently close to an opposing player. It’s no great shakes to go over a six foot fence 245′ away, but now that I’m starting to groove the bat a little bit, I’m hoping that I can start doing a little better at the plate. What I’d really like to do is put one over the light towers – 50′ high and 250′ away is a much more satisfying trajectory.

Okay, so I lied

Had a pretty good softball game despite modest plate production (2 for 3, single & double); made a couple of plays in the outfield.

Running around in 90+ heat seems to have loosened some of the muscle strain, along with some medicine ball rolling at lunchtime over most of that leg.

So, riding that high, I decided to lift a bit when I got home, since I was already dripping sweat and felt great.

15/9/3+ Bench Press

Warmup:

Bench Press: 1×20 @ 45 / 1×10 @ 95 / 1×5 @ 135

Work Sets:

Bench Press: 1×5 @ 175 / 1×3 @ 205 / 1×1 @ 225 (PR) / 1×0 @ 225 / 3×5 @ 185

Strict EZ Bar Curl: 1×5 @ 95 / 1×1 @ 115 / 1×0 @ 115

Rack Pulls: 2×5 @ 295

Burninating the Villages

… or at least making CTG dry-heave. I’ll take what I can get.

I was bitching this morning to my buddy DW (arguably, the asshole responsible for this blog existing in the first place, and the guy who first pimped Biotest and T-Nat to me) about how I needed to get back to doing wind sprints as cardio/conditioning/weight loss stuff.  I don’t have anything against doing three or four miles at lunch, but do like the high-intensity interval training (HIIT) thing.

Lo and behold, I get to the gym, having muttered about worrying about looking like a dork running around the yard, when CTG is there, proposing to do just that. Darn convenient, really.

Coworker Challenge VIII

Amazingly enough, after last month’s sad showing, a few folks showed up for the CWC this time around.

Run to the Hil– wait, this is Florida

Very obviously, not me.

Nobody is happier that I’m not actually singing Iron Maiden right now than my substantially better half. That’s only because we don’t have a copy of Rock Band here at the office, of course….

Anyways, to the subject at hand afoot, I went jogging at lunch today, which astute observers (or the terminally bored) will note is the first time I’ve really done anything of the sort since the Gasparilla Distance Classic 15k. I had every intention of cruising the ~3.2 mile course Mike scoped out with him (since the 3.1 I cobbled together includes a couple of uneven, sidewalk-free stretches).

Coworker Challenge VII

So, we had two no-shows, two guys who forgot their workout clothes, one guy whose preference is for “sprint or squats, but not both,” and one gung-ho idiot.

One guess which one I am.

[WotD] Friday, November 27

Who has two thumbs and was in the office by himself all day?

THIS GUY.

So, I cranked up the tunes, did the pushups every hour*, and came home for a rousing game of “Spot the guy who lived in Buffalo.” That would be the guy stripping off his shirt and dripping sweat in 58 degrees because it’s too fucking warm. They’re calling for a low of 40 tonight. Can I just say how thrilled I am to have something resembling seasonal weather?

Suffice it to say, today would have been far better spent playing football with a bunch of buddies than dealing with broken computers.