This is going to be a great year. . . now that our viewership is increasing we will pledge as Beerbells disciples to all be in far better shape at this time next year. . . I know that Lisa and Jon are both following. . . so let's put up our goals for 2012. It can be an "ideal weight," number of pounds lost, mastering a particular movement or exercise, setting PRs at anything from runnng to lifting, to max reps of something. Perhaps Jon it is just to "trust me" that I can make your life better if you do this. It has made mine better. The 35 year old version of me could kick the snot out of any other version of me. . . maybe the 34 year old would have a shot.
Lisa, maybe the pledge is to get our family eating Paleo for 85% of our meals. If that is too high maybe 75%. . . the kids and I are working towards it.
As for my beer selection for New Year's Eve. . . I am heading to the store here in a minute. I hope they are still open. I am going to "surprise myself" with something I haven't had before. That is the only requirement. I think I might drink one of my wheat beers too. I have to buy the cool whip to make Gwen's birthday cake. . . awesome start to a Paleo year to have Gwen's birthday on New Year's Day. I am going to try and get creative with mine. . .some kind of Paleo cake. Jonny, you will love it. . . meat cake.
So anyway, Happy New Year, and here is the WOD:
"20-12"
20 Burpees
12 Inverted Burpees
20 Back Squats
12 Front Squats
20 Forward lunges
12 Reverse Lunges
Inverted Burpees: start lying on your back. Bring your feet back over your head and then rock forward trying to move to standing in one motion. Once standing you go into a handstand against the wall. I once did 100 of these for time and sweat like a monkey for 23 minutes. 12 shouldn't be too bad and its a great handstand drill with some core work mixed in. All the rest should be self -explanatory. Obviously 32 squats you will need to be moderate with the weight. I will probably go for 95# myself. I hope to be able to go unbroken at that weight.
Saturday, December 31, 2011
Friday, December 30, 2011
New Year's Eve 2011
All in all I am happy to put 2011 in the books. 2012 is going to be a great year even if the Mayans are right and it only has 356 days before the end of the world. . . it is leap year. . . I can't wait to come up with a "Leap Day" WOD. Killer. Once every four years, blow it out, right? Plenty of jumps and leaps I think. DUs, box jumps, tuck jumps, burpee broad jumps. . . I can already envision it. I haven't done burpee broad jumps in a while. . . time to fix that.
Last night I had a Firestone Walker California Pale Ale. I am a fan of their products. I haven't had a bad one yet. From the land of capybaras comes good beer. I had a couple of Sierra Nevada Celebration Ales as well. Don't worry none of them were from the six-pack I set aside for you.
The WOD:
Every Minute on the Minute (EMOTM) 20 minutes
10 Kettlebell Swings
Do some skill work after (snatches, free standing handstands, DUs, pullups, etc.) Try to think of a "goat" to slay in 2012. . . maybe several. Once they are done maybe we can find a nice paleo goat recipe and "eat our goats." Maybe goat milk. Maybe just do James' "Nanny goat" WOD.
. . . this works out well on what otherwise would have been my rest day. Concentrate on form with the hips popping like in the top of an air squat. Shouldn't be terribly taxing. I will do the New Year's WOD as well. . . I will likely get rest days starting on the 9th when Jonny arrives. . . I might WOD some while those guys are here, but we'll see. I will just "push through" until then. I will go 53# KB today. . . that actually will shred me. . . 200 swings w/53#. . . awesome! I may have to have the 44# at the ready in case I slow down. Wish me luck. . . swing old blue! Or did you call it "big blue." Funny either way.
Last night I had a Firestone Walker California Pale Ale. I am a fan of their products. I haven't had a bad one yet. From the land of capybaras comes good beer. I had a couple of Sierra Nevada Celebration Ales as well. Don't worry none of them were from the six-pack I set aside for you.
The WOD:
Every Minute on the Minute (EMOTM) 20 minutes
10 Kettlebell Swings
Do some skill work after (snatches, free standing handstands, DUs, pullups, etc.) Try to think of a "goat" to slay in 2012. . . maybe several. Once they are done maybe we can find a nice paleo goat recipe and "eat our goats." Maybe goat milk. Maybe just do James' "Nanny goat" WOD.
. . . this works out well on what otherwise would have been my rest day. Concentrate on form with the hips popping like in the top of an air squat. Shouldn't be terribly taxing. I will do the New Year's WOD as well. . . I will likely get rest days starting on the 9th when Jonny arrives. . . I might WOD some while those guys are here, but we'll see. I will just "push through" until then. I will go 53# KB today. . . that actually will shred me. . . 200 swings w/53#. . . awesome! I may have to have the 44# at the ready in case I slow down. Wish me luck. . . swing old blue! Or did you call it "big blue." Funny either way.
Thursday, December 29, 2011
December 30, 2011
"Diane"
21-15-9
Deadlift 225#
Handstand pushups
Obviously "scaling" is the word of the day. This is one of the benchmark WODs of Crossfit. Something to work towards, but I felt like "programming" this particular WOD for us. I am going to go slow if I have to and try and do as many HSPU as possible before scaling to pikes. DL will be fine for me. You probably want to target somewhere in the 95# range I am guessing. If you feel your form is good and you feel strong go for more. Don't get hurt!
21-15-9
Deadlift 225#
Handstand pushups
Obviously "scaling" is the word of the day. This is one of the benchmark WODs of Crossfit. Something to work towards, but I felt like "programming" this particular WOD for us. I am going to go slow if I have to and try and do as many HSPU as possible before scaling to pikes. DL will be fine for me. You probably want to target somewhere in the 95# range I am guessing. If you feel your form is good and you feel strong go for more. Don't get hurt!
Wednesday, December 28, 2011
December 29, 2010
Run 1 mile
25 Pullups
50 Pushups
75 Situps
100 Air Squats
Run 1 mile
I am going to have to head to the park for this one. I think it is longer than 400m around but I will do 4 laps anyway.
25 Pullups
50 Pushups
75 Situps
100 Air Squats
Run 1 mile
I am going to have to head to the park for this one. I think it is longer than 400m around but I will do 4 laps anyway.
Tuesday, December 27, 2011
December 28,2011
I brewed up the Munich Dark Dunkel that my father gave me for Christmas this afternoon. I tried a new technique for wort chilling and it worked so well that I got it too cold. It is a lager so I have it in the garage where the temp peaks at 58 in the daytime. 55-62 is the temperature range I am looking for. I will check it first thing in the morning to make sure it is okay. Tomorrow I am hoping to procure some Riesling grape juice. . . if not then perhaps some kind of red. Perhaps a malbec. Tonight once they are in bed I will drink the Ballast Point Calico Amber Gwen gave me for Christmas.
Two WODs for me today so I earned my beer.
Tomorrow
10:2 Burpees: Front Squats
8:4 Burpees: Front Squats
6:6 Burpees: Front Squats
4:8 Burpees: Front Squats
2:10 Burpees: Front Squats
Two WODs for me today so I earned my beer.
Tomorrow
10:2 Burpees: Front Squats
8:4 Burpees: Front Squats
6:6 Burpees: Front Squats
4:8 Burpees: Front Squats
2:10 Burpees: Front Squats
Monday, December 26, 2011
December 27, 2011
I am not sure if you already did this WOD.
Establish 1 RM for deadlift.
Then. . .
3 Rounds for Time
30 Air Squats
20 CF Pushups
10 Pullups
This will be a good WOD to do in the park. Hopefully it is nice in the morning.
I bottled beer this afternoon. It is beautiful here. I cleaned bottles on the patio with my jet rinser hooked on the spigot on the side of the house. I bottled outside too. . .then any spills are on the patio. What a nice day. I could get used to that. Tomorrow I am going to try and brew the beer that my father sent me for Christmas. It is a dark dunkel and has a lager yeast. I have to figure out where the coolest place in this house is. Probably the sound proof room. I just had a "mini" sip of the "Deporter" and it was pretty nice. I bottled a half bottle rather than try more. After brewing tomorrow I am going to try and find the juice for wine on Wednesday. I have decided to try and do something beer/wine/mead/cider related every day, just like Crossfit. I have about 16 cases of empty beer bottles and 12 cases of empty wine bottles. Maybe, just maybe, I will be able to get them filled by June.
I talked to your parents and your Mom mentioned coming out in August. We'll see how things shake out with your siblings and anything we wanted to do with the girls. I think that the month off of school is going to go quickly next summer. At least we will have time next winter and the following April.
That is a wrap.
Establish 1 RM for deadlift.
Then. . .
3 Rounds for Time
30 Air Squats
20 CF Pushups
10 Pullups
This will be a good WOD to do in the park. Hopefully it is nice in the morning.
I bottled beer this afternoon. It is beautiful here. I cleaned bottles on the patio with my jet rinser hooked on the spigot on the side of the house. I bottled outside too. . .then any spills are on the patio. What a nice day. I could get used to that. Tomorrow I am going to try and brew the beer that my father sent me for Christmas. It is a dark dunkel and has a lager yeast. I have to figure out where the coolest place in this house is. Probably the sound proof room. I just had a "mini" sip of the "Deporter" and it was pretty nice. I bottled a half bottle rather than try more. After brewing tomorrow I am going to try and find the juice for wine on Wednesday. I have decided to try and do something beer/wine/mead/cider related every day, just like Crossfit. I have about 16 cases of empty beer bottles and 12 cases of empty wine bottles. Maybe, just maybe, I will be able to get them filled by June.
I talked to your parents and your Mom mentioned coming out in August. We'll see how things shake out with your siblings and anything we wanted to do with the girls. I think that the month off of school is going to go quickly next summer. At least we will have time next winter and the following April.
That is a wrap.
Sunday, December 25, 2011
December 26, 2011
"Rolling Randy"
75 Hang Power Snatches
Every time you put the bar down do 3 forward rolls.
Post time to comments.
And. . . since December 26 is "Boxing Day" why not do 26 Box Jumps for time too!
Christmas seemed so long being on the West Coast. We were up early and ate breakfast, did the gifts, received and made phone calls and I had plenty of time to put things together and clean up the mess. Now they are watching Charlie Brown Christmas and The Grinch. Well, the Grinch now. It has been about as good a day as I could have hoped for without having you here with us. Merry Christmas once more. If you are able to access music of anything check out the "Christmas Wish" from the Muppets Christmas album. It was my favorite for the year.
75 Hang Power Snatches
Every time you put the bar down do 3 forward rolls.
Post time to comments.
And. . . since December 26 is "Boxing Day" why not do 26 Box Jumps for time too!
Christmas seemed so long being on the West Coast. We were up early and ate breakfast, did the gifts, received and made phone calls and I had plenty of time to put things together and clean up the mess. Now they are watching Charlie Brown Christmas and The Grinch. Well, the Grinch now. It has been about as good a day as I could have hoped for without having you here with us. Merry Christmas once more. If you are able to access music of anything check out the "Christmas Wish" from the Muppets Christmas album. It was my favorite for the year.
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