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So it begins… #CrossfitNB

So it begins…

#CrossfitNB

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Microsoft to web developers “For everything you’ve done…”

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Look at this guy… he would never bite anyone. #PapaBear #CuterDogThanYours #BearShred #MonsterBear

Look at this guy… he would never bite anyone.

#PapaBear #CuterDogThanYours #BearShred #MonsterBear

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Patton Oswalt’s Star Wars Filibuster - Parks and Recreation

Star Wars and Parks and Rec! ZOMGBBQ!!1!
If I was sitting in the room, I wouldn’t have left.

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Also while packing, I found my Auto-X racing trophy, some Disney half marathon medals (Corral A, Wave 1 means fast ;) ) Some Disney Dollars!! An award from some cool Aerospace work I did and my Beatles gold record. #memories

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Packing for the upcoming move and I found my CrossFit and Krav Maga certs… and some old track awards. Blue means 1st place!

Packing for the upcoming move and I found my CrossFit and Krav Maga certs… and some old track awards. Blue means 1st place!

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Engineering teams at Mozilla and Epic ported Unreal Engine 3 to the Web

If this doesn’t blow your mind, you have no idea what you’re looking at!

First, lets talk a bit about asm.js. asm.js is a subset of JavaScript, and it’s a new category of programs or JavaScript applications. At a high level, it looks like this.
C/C++ code -> LLVM-generated bytecode -> JavaScript -> WebGL (OpenGL)

This is running the actual Unreal Engine 3, written in C/C++, and complied into asm.js, running in a browsers without any plugins. It currently requires the lastest nightly build from Firefox, but soon….

To learn more go here(John Resig’s Blog).

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It’s been a while since I ripped. I do a good job of shaving down my callus, but when I get in the 75 pull up range, I have about 50/50 chance of ripping. Damn chest-to-bar pull ups. At least I get to try out my RIPT quick fix. Man, did the first application hurt like a mutha! After about 20 seconds, the pain went away, and it cooled down. I’ll let you know how it heals. I should be healed by the next Open workout… which I bet will have some chest-to-bar pullups in it. If it does, I’m golden!

It’s been a while since I ripped. I do a good job of shaving down my callus, but when I get in the 75 pull up range, I have about 50/50 chance of ripping. Damn chest-to-bar pull ups. At least I get to try out my RIPT quick fix.

Man, did the first application hurt like a mutha! After about 20 seconds, the pain went away, and it cooled down. I’ll let you know how it heals. I should be healed by the next Open workout… which I bet will have some chest-to-bar pullups in it. If it does, I’m golden!

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Crossfit Open 13.4

Well it’s four down, and one to go. For 13.4 it was:

Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
If you complete 12, go on to 15, 18, 21, etc.

Since I saw names like Jason Khalipa, Rich Froning, Mikko Salo, and Daniel Tyminski, at the top of the leader boards, I thought this was going to be a workout for the bigger guys. But my strategy was to drop the bar and pick it up with little to no rest, and keep good form on the cleans and go straight into the push jerk. Also, push jerk, push jerk, and push jerk. I never fell back to any other forms of the press. It was a little slower on the start, but I ended up doing better then I expected and hit 85! I also wore my chucks (All purpose Crossfitting shoe) which helped me stay comfortable and knock out those toes to bar pretty quickly. My heavier weight lifting shoes might have taken a toll down the line.

Anyway… it went well. Four down, one to go!

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Capital Cities - Safe and Sound

Awesome sound and an awesome video to match it.

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Lü Xiaojun, 2009 World Records

Lü from China is one of my favorite lifters. His power jerk is amazing to watch! I love the split, and I have a lot of stability in my landing, but it’s so crazy to see how powerful he is with his power jerk. His form and technique is perfect! Makes the lifts look easy at this ridiculously heavy weight.

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Crossfit Open, workout 13.2 was a repeat of the Open workout 12.4 WORKOUT 13.3 Complete as many rounds and reps as possible in 12 minutes of: 150 Wall balls (20 lbs to 10’ target) 90 Double-unders 30 Muscle-ups Last year, I bombed on the wall balls and didn’t even finish the double unders. This year, my wall balls were much better and I kept a good pace. I did 25 the first minute, then 20 the next minute, then tried to stay between 15 and 20 for every other minute. I finished around the 8:30ish time. I should have rested a little longer before hopping into the double unders. The first 50 did not go well and took too much time. After a minute, my legs came back, and I knocked out the last 40 straight. I had a little less then 2 minutes to knock out some muscle-ups. When I got to the rings, I was both shocked and tired. Shocked since I was blowing away my last years score, and tired because I just did 150 wall balls and 90 double unders. But I managed to hit 3 in a row, rested a bit, and hit 3 more, before time was up. I was trying to think why my score was so much better this year, than last year. It definitely was 3 things. 1. My nutrition! Sticking to my zone meals made by my baby, have really helped. Without her help, I would not be at this level. As always nutrition is the foundation of fitness. I’ve also been much better at taking my fish oil and daily vitamines. 2. I’ve only done this recently, but its helped so much, I bumped up my protein intake. Our protein needs depend on our age, size, and activity level, so this works for me, but not everyone. I take at least 100 grams a day, and try to get around 150 grams. Throughout the day, I get a protein shake, then I always take one right after my wod. I also got these great new bars that have 20g of protein per bar. Thats an easy 50g, and the rest I make up with my zone meals. 3. My workouts. The programming at my gym has been great. Hitting a few fire breathers, building up strength, and putting in extra time either after the workout or on the weekends. Anyway, I’m just really happy about my score. It’s not great, I won’t be going to Regionals, but I’m proud of it.

Crossfit Open, workout 13.2 was a repeat of the Open workout 12.4

WORKOUT 13.3

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10’ target)
90 Double-unders
30 Muscle-ups

Last year, I bombed on the wall balls and didn’t even finish the double unders. This year, my wall balls were much better and I kept a good pace. I did 25 the first minute, then 20 the next minute, then tried to stay between 15 and 20 for every other minute. I finished around the 8:30ish time. I should have rested a little longer before hopping into the double unders. The first 50 did not go well and took too much time. After a minute, my legs came back, and I knocked out the last 40 straight. I had a little less then 2 minutes to knock out some muscle-ups. When I got to the rings, I was both shocked and tired. Shocked since I was blowing away my last years score, and tired because I just did 150 wall balls and 90 double unders. But I managed to hit 3 in a row, rested a bit, and hit 3 more, before time was up.

I was trying to think why my score was so much better this year, than last year. It definitely was 3 things.

1. My nutrition! Sticking to my zone meals made by my baby, have really helped. Without her help, I would not be at this level. As always nutrition is the foundation of fitness. I’ve also been much better at taking my fish oil and daily vitamines.

2. I’ve only done this recently, but its helped so much, I bumped up my protein intake. Our protein needs depend on our age, size, and activity level, so this works for me, but not everyone. I take at least 100 grams a day, and try to get around 150 grams. Throughout the day, I get a protein shake, then I always take one right after my wod. I also got these great new bars that have 20g of protein per bar. Thats an easy 50g, and the rest I make up with my zone meals.

3. My workouts. The programming at my gym has been great. Hitting a few fire breathers, building up strength, and putting in extra time either after the workout or on the weekends.

Anyway, I’m just really happy about my score. It’s not great, I won’t be going to Regionals, but I’m proud of it.

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I just saw the infamous “Josh Golden” of CrossFit Grover Beach video. He posted 387 reps on 13.2… Later his video was leaked and was given a score of 0. The above pic is not of Josh, but of the guy behind him. However, it shows the standard of this gym is not meeting the Crossfit quality bar. In the video, you can see that Josh failed to meet the movement standards. His deadlifts looked okay from the video, but the box jumps are missing complete hip extension. I think the box jumps were the most time consuming part of this whole workout, thats why I think they were so strict about the the complete opening of the hips on them. From the gym: Josh Golden is a humble all around good guy. Anyone who knows him personally will agree he is not a cheater! To trash him like this is bogus! Any video submitted by anyone can be disected and brokedown to find something wrong with a movement. He is a machine and it is sad that CFHQ would do this to him. I’m sure he’s a beast… and is still a great Crossfitter. It’s common to see people miss a rep or two during the open, but when you are competing at a Regionals or Games level, the quality of your WoD will be highly scrutinized. I don’t think bad of Josh, I think his gym should have done better with holding the standards and they are the ones that lost Josh his score.

I just saw the infamous “Josh Golden” of CrossFit Grover Beach video. He posted 387 reps on 13.2… Later his video was leaked and was given a score of 0. The above pic is not of Josh, but of the guy behind him. However, it shows the standard of this gym is not meeting the Crossfit quality bar. In the video, you can see that Josh failed to meet the movement standards. His deadlifts looked okay from the video, but the box jumps are missing complete hip extension. I think the box jumps were the most time consuming part of this whole workout, thats why I think they were so strict about the the complete opening of the hips on them. From the gym:

Josh Golden is a humble all around good guy. Anyone who knows him personally will agree he is not a cheater! To trash him like this is bogus! Any video submitted by anyone can be disected and brokedown to find something wrong with a movement. He is a machine and it is sad that CFHQ would do this to him.
I’m sure he’s a beast… and is still a great Crossfitter. It’s common to see people miss a rep or two during the open, but when you are competing at a Regionals or Games level, the quality of your WoD will be highly scrutinized. I don’t think bad of Josh, I think his gym should have done better with holding the standards and they are the ones that lost Josh his score.
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Ingress - It’s time to Move.

I just got my invite to play! I’m part of the “Resistance” (blue)… join us!

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Crossfit Open - workout 13.2 MEN - Complete as many rounds and reps as possible in 10 minutes of: 115 pound Shoulder to overhead, 5 reps 115 pound Deadlift, 10 reps 15 Box jumps, 24” box Today I did 13.2. I was hoping for 10 rounds (300 reps), but didn’t even finish round 9. So I’m left with 248… and the decision to do it again on Sunday. I probably will hit it one more time. But for now my score is 248!

Crossfit Open - workout 13.2

MEN - Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24” box

Today I did 13.2. I was hoping for 10 rounds (300 reps), but didn’t even finish round 9. So I’m left with 248… and the decision to do it again on Sunday. I probably will hit it one more time. But for now my score is 248!

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