• Steve’s lift doc really hit the spot: http://tinyurl.com/2zrlkd #
• Is Kindle awesome? So far, I’d have to say yes. Maybe I’ll get one for Xmas. #

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I’m posting to a food blog in hopes of profiling my eating habits.
I’m trying to be more strict with my Paleo and this should catch the cheats.

• Saw Beowulf… meh. #
• just loved Bloc Party - Flux http://hypem.com/track/416068 #
• just loved Hayden - gouge away (pixies cover) http://hypem.com/track/419935 #
• just loved Amy Winehouse - Monkey Man http://hypem.com/track/422819 #
• just loved Kanye West - Get ‘Em High (A-Trak Remix) http://hypem.com/track/423101 #
• just loved Paul Oakenfold - Ready Steady Go http://hypem.com/track/422340 #
• just loved Air - Alpha Beta Gaga (Mark Ronson Remix) http://hypem.com/track/423235 #
• just loved Nirvana - Jesus Doesn’t Want Me For A Sunbeam http://hypem.com/track/422077 #

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• Late night Lift + CrossFit reading… #

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Tabata This:
Tabata rounds of:
- Pullups - seated for Laura, rings for me since I have a hole in my left hand
- Pushups - on feet for both of us
- Situps - normal for Laura, atomic for me
- Squats - normal for both
- Rowing

Laura: 39
Tyler: 38 - pullup 5, pushup 6, situp 12, squat 10, row 5 - should have done 15 for squats, took it easy because playoffs start tomorrow.

Workout

Bottom to Bottom Tabata Squats - 8 rounds
Then 3 rounds of 1 minute each of:
- jumping pullups
- DB push press - 15# for me, I need to be nice to my triceps
- Atomic Situps
Finish with Bottom to Bottom Tabata Squats - 8 rounds

And my new PR for consecutive muscle-ups is now 5. beep beep w00p w00p.

• just loved WINTERSLEEP - Drunk On Aluminium http://hypem.com/track/422155 #

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• longs for more Lift Web docs… or an example… I ain’t got time to plumb the depths of the code… #
• Phone #

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7 rounds for time of:
Laura:
10 Sumo Deadlift High Pulls at 45#
10 Ring Dips

8:41

Tyler:
10 Sumo Deadlift High Pulls at 75#
10 Back Extensions

5:57

My triceps are toasted from dealing with Fran on Monday, so just Back extensions for me.

• Geometry Wars Wii - bought! Ya baby. #
• Donated 2 OLPCs, sweet. http://www.laptopgiving.org/en/index.php #

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Fran

21-15-9 reps, for time of:
- Thruster 95 lbs
- Pull-ups

This is considered the benchmark of the benchmark workouts for CrossFit. The top time for guys is 2:14, and if you get under 3 minutes you’re a freakish mutant in ridiculous shape.

Tonight was my first time as prescribed…. I scored a 13:11. Damn. It was brutal. By the end I was doing a single thruster at a time.

At least there’s room to improve.

A couple of positive notes came out of today. During the warmup I did 4 consecutive muscle-ups. I feel like I could have done more, but Fran was waiting for me. The other good thing was I ripped off the pullups in record time for me, the set of 9 was unbroken, the 15 was a 9 and a 6 and the 21 was an 11 and a 10, so that’s pretty good.

There is a ton of room to grow.

OLPC donation

• just loved Dj BlaqStarr Ft Rye Rye - Shake It To The Ground (Rock Steady Drew The Blip Mix) http://hypem.com/track/419056 #
• just loved The5th Dimension - Last Night I Didnt Get to Sleep At All http://hypem.com/track/419040 #

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A while ago, Laura and I bought a set of rings from RingTraining with the goal of greasing the groove for pullups, dips and muscle-ups.

My father and I put together a hare-brained scheme to install them in our stairwell since it’s the old place with a high enough ceiling to do proper work.

We installed a flip-down floor extension for safety, it makes the area underfoot one single height, covering two stairs.

It works really well, Laura now has 2 dead hang pullups and I’ve been doing a muscleup every time I go up or down the stairs.

Here’s the photoset link.