Archive for January, 2010
Routine of the Day – Going for Points!
Posted by bradinator in Fitness, Routines on January 31, 2010
I have eagerly been anticipating this routine for the past couple of days. Its another Crossfit created benchmarking Workout of the Day (See Friday 100129/January 29, 2010 on their website).
Warm Up – 3 Rounds for Time of
- 10 Pullups
- 20 Pushups
- 30 Squats
- 40 Chinnies
Routine of the Day – Friday 100129 – For total repetitions complete the following:
- 10 Minutes of Handstand Pushups
- 5 Minutes of Squats
- 2 Minutes of Pullups
- 1 Minute of Pushups
I scored the following -
- HSPU’s – 49
- Squats – 200 (with 14lbs training vest)
- Pullups – 47 (with 14lbs training vest)
- Pushups – 60 (with 14lbs training vest)
For a total of 356 reps! I am pretty pleased with my score, though when I compare to some of the numbers on the Crossfit website I am still humbled. I could not imagine getting over 100 Handstand Pushups… Though I guess I never imagined being able to do 40 consecutive pullups either.
Friday 100129
Homebrew Session- Summer Berry Ale
Posted by bradinator in Beer, Hobbies, Home Brewing on January 31, 2010
Today I created my first “fruit” infused ale. Though to be completely honest I did not use any fruit at all. Taking the idea from another recipe I found online I decided to use a fruit tea instead. This minimized the overall difficulty of the brew, lowered the cost and saved me some time.
Ingredients –
- 3.3 lbs of Coppers Canadian Ale LME
- 3.3 lbs of Beer Makers Draught LME
- 1 cup of Light Brown Sugar
- 2 cups of Crystal Malt 60L
- 3 bags of 2 oz Tetly’s Summer Berry Ale Herbal Tea
- 0.5 oz Styrian Goldings Hops @ 60 Minutes
- 0.5 oz Styrian Goldings Hops @ 20 Minutes
- 1/2 tsp Irish Moss @ 10 Minutes
- 1/2 tsp Yeast Nutrient@ Cold Break
- Coopers Dry Ale Yeast (rehydrated)
- 2 Gallons of cooled, store bought water (added directly to wort to aid in cooling)
All the ingredients ready to be turned into beer!
Procedure –
1) Clean everything. Sanitize everything.
2) In your brew pot bring to boil 2.5 Gallons of Water. In a separate pot bring 0.5 Gallons of water to 70-80c.
3) Steep your grains in the smaller pot for approx. 30 minutes at a constant 70-80c.
4) Once the brew pot is boiling remove the heat and place the tea bags directly into the water. Allow to steep for 5-7 minutes.
These are the secret ingredients that will hopefully impart a nice, sweet, berry-like flavour
5) Add grain steeped water to brew pot, add extracts and sugars. Return water to boil and pitch the bittering hops.
6) Pitch the flavouring hops, irish moss, etc at appropriate times. Prepare an ice bath.
A lid can help keep your temperatures stable and achieve a boil quickly
7) At 60 minutes remove from and add to ice bath. Cool to about 40c and move to the fermentor. Add the cooled store bought water to bring the temperature down to room (~25c).
Rehydrate yeast and pitch.
You do not want to pitch the yeast at too high or too low of a temperature.
The OG reading was around 1.055 and I am hoping to achieve a 1.015-1.020 for the FG. I am a little worried about the yeast I used, simply because I may have rehydrated it at a bad temperature. If I do not see any air bung action by tomorrow night I will repitch another package of yeast Monday.
Routine of the Day – Goodmorning #2
Posted by bradinator in Fitness, Routines on January 29, 2010
Warm Up - 3 Rounds for Time of
- 30 Pushups
- 30 Situps
- 40 Switch Hops
Finished in 4:12
Routine of the Day - The Goodmorning (Compared to Nov 17th)
3 Rounds for Time of:
- 50 Pushups (on T-Bar)
- 40 Squats
- 30 Pullups
- 20 Push Press @ 60lbs
- 10 Burpees
Finished in 11:48, all done with the 14lbs training vest.
Cash Out - Complete as many reps in 5 minutes as possible of Sumo Highpull Deadlifts @ #30lbs
Final rep count: 121
I optioned out the Thrusters for Burpees, not because they are any harder (actually they are much easier, though time wise they take about the same per rep) because I am trying to limit the amount of weightlifting I am doing in each routine when I am using the training vest. Risking blowing out my spine because I improperly complete a rep does not benefit me at all.
Apfelwein update – Fermentius, Maximus
Posted by bradinator in Hobbies, Home Brewing on January 28, 2010
I do not think I have ever seen something ferment with such vigor for so long before. Normally I see a day of intense fermentation, maybe two at most, then it levels off and the air bung shows minimal activity. This creation is going on five days and the air bung is still flying.
The fermentation is so strong that you can easily see the yeast creating CO2, causing it to rise to the top making a constant large ring of bubbling fizz around the carboy.
The Apfelwein has yet to clear, but that will take at least another several weeks. Originally I was going to move this into bottles at around 4-5 weeks, but I may give it up to 2 months considering the fermentation that is still going on. Hopefully the fermentation settles out by next week so I can grab a gravity reading, but until it does I am not touching it!
Routine of the Day – Blah, blah, lunges #2
Posted by bradinator in Fitness, Routines on January 28, 2010
Compared to Blah, blah, Lunges (Dec 22nd)
Warm Up – For Time
- 10 Pullups
- 20 Pushups
- 30 Squats
- 40 Crunches
Routine – For Time
- 20 Burpees
- 20 Pushups (T-Bar)
- 30 Lunges
- 20 Pullups
- 20 Hop Squats
- 30 Lunges
- 20 Decline Pushups
- 20 Box Jumps @ 20″
- 30 Lunges
- 20 Side-to-Side Pushups
- 20 Side-to-Side Lunges
- 30 Lunges
Finished in 9:54… But something told me from the odd number of exercises and the substantial improvement in time that I must have forgot to include a round on the first post. So I added this:
- 20 Chair Dips
- 20 Squat Thrusts
Finished in 12:05.
Cash Out -5 Minutes, Muscle Up Practice (Knees on floor, self-assisting with feet)
Managed to score 14 reps.
Routine of the Day – Pullup, Jump and Pushup
Posted by bradinator in Fitness, Routines on January 26, 2010
Warm Up – 3 Rounds for Time
- 20 Pushups
- 20 Chair Dips
- 20 Squats
- 20 Jumping Jacks
- 20 Situps
Finished in 3:29
Routine of the Day - 7 Rounds for Time of:
- 12 Ring Pullups
- 24 Box Jumps @ 20″
- 36 T-Bar Pushups
Finished in 16:17
Cash Out – 2 Minutes of Squat Thrusts
Routine of the Day – 50, 40, 30, 20, 10
Posted by bradinator in Fitness, Routines on January 25, 2010
Warm Up – 3 Rounds for Time
- 20 Pullups
- 20 Burpees
- 20 Pushups (on Pushup Handles)
- 40 Jumping Jacks
Finished in 6:05
Routine of the Day – Complete for Time
- 50 Push Press @ 60lbs, Ring Dips and Knees-to-Elbows
- 40 Push Press @ 60lbs, Ring Dips and Knees-to-Elbows
- 30 Push Press @ 60lbs, Ring Dips and Knees-to-Elbows
- 20 Push Press @ 60lbs, Ring Dips and Knees-to-Elbows
- 10 Push Press @ 60lbs, Ring Dips and Knees-to-Elbows
Finished in 13:16
I don’t care what anyone says about jumping jacks, they are an excellent way to get the blood flowing and heart racing.