The safety dance

Since I am perennially a man without a hat, I can make that joke in conjunction with taking delivery of my new EFTS safety squat bar.

Did some empty bar reps in the living room to get a feel for it after I attached the handles. I think it’ll work out well.

Now, if I can dispel the tightness, soreness, and swelling from my right ankle/calf/knee so I can try and squat heavy to explore my approximate 1RM tomorrow, that would be lovely. I’ll be thrilled with 405#, and not dissatisfied with anything over 365. Deadlifts are similarly mentally anticipated to have lost about 10% from my PR last year, so 455#+ is really what I’m looking for with a conventional pull.

Benching was a surprisingly non-deprecated 245# (only lost 20# off my PR despite the months and months of injured discomfort and bullshit) and my overhead press was a nearly complete shock – a 15# PR of 180# (I was really hoping for a 1xBW rep @ 190#, but 185# wasn’t getting up more than halfway).



So, I did one of those mud runs (Mudzilla) over the weekend. mud-finishThis was me, trying like hell to remain upright and photogenic, after finishing. I am not fast. I am, in fact, embarassingly slow by my standards… but at least I was as fast as everyone else from my office who participated.

Yes, I have a large grease pencil X on my forehead, because… what are you, new?

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Going to Eleven

That's one louder, innit?

That's one louder, innit?

So, my overall theme for the year, “I can do better,” has finally started to bear more fruit. Some of it was expected, some of it is coming as a pleasant surprise, but pretty much all of it is welcomed.
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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.

Valeria revisited


Her. Not the one up there.


Scaled to my weight (170-175#), the “Good” weights are like so:

Bench Press: 135

Pullups: 175 (with weight belt)

Deadlift: 245

EZ Curl: 65

Time (4/18/10): 7:13

Time (2/24/11): 5:06 No wonder it felt so much fucking harder this time – I did the deadlifts before the pullups by accident.

Video of this idiocy behind the cut.

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CWC 2011

Here’s the list of events (weather permitting):

• Pullups
• Pushups
• Situps
• Medicine Ball Toss
• Standing Long Jump
• 50 Yard Dash
• 1 Mile Run

Note: We will not be doing thumb-extension presses as part of the new regime.

As you can see, we’re taking things up a notch for 2011, so we should all be freshly challenged in new and exicing (and, yes, probably unpleasant) ways. :-)

Coworker Challenge XV

Bench Press

Let me just say that trying to do this on the back-end of Con*Crud and four weeks after breaking my damn hand was not the most fun I’ve ever had. I took a pass on the pushups because bending my hand backwards puts pressure on what we suspect is a sprained pinkie/wrist combo platter; I did a plank hold for about 90 seconds instead.

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