Sandi Trixx

5K

2011-02-13T05:57:00.000-08:00

I did the 5K WOD from Wednesday on Saturday morning up in the Santa Rosa Mountains. The last 5K I did was in Huntington Beach on a route that is relatively flate and the weather was much warmer. My time was 27:19 then. Yesterday was pretty cold in the morning and there is a dramatic elevation change. So, with those excuses...

28:28

Still trying to get down to eight minute miles Oy, I hate jogging!

KbSwings, Cleans, Box Jumps

2011-02-10T05:45:00.000-08:00

Today's WOD, modified in the interest of time:

Three rounds for time of:
15 kb swings, 1.5 pood
15 power cleans, 95 pounds
15 box jumps, 22"

I was aiming for four rounds in ten minutes... oy. Three rounds in 11:39.

HSPU, TtB, Cleans

2011-02-09T05:55:00.000-08:00

Yesterday's WOD, done today (with tweaks):

As many rounds as possible in 20 minutes of:
hand stand push ups, 5 reps
toes to bar, 10 reps,
30 pound barbell squat clean, 15 reps

I was aiming for 5 rounds...

5 rounds. The HSPU's were pretty weak; I can't get the full range of motion (top of head at bar/floor level).

The Green's Ultimate Hero

2011-02-09T05:52:00.000-08:00

Via MisesInstitute:

Genghis Khan has been branded the greenest invader in history – after his murderous conquests killed so many people that huge swathes of cultivated land returned to forest.

The Mongol leader, who established a vast empire between the 13th and 14th centuries, helped remove nearly 700 million tons of carbon from the atmosphere, claims a new study.

The deaths of 40million people meant that large areas of cultivated land grew thick once again with trees, which absorb carbon dioxide from the atmosphere.

Karen

2011-02-08T05:36:00.000-08:00

I did the WOD from Sunday this morning:

For time:
150 thrusters, 20# dumbbells

I was shooting for under eight minutes...

6:47

Burpee Pull Ups

2011-02-07T05:40:00.000-08:00

I did Saturday's WOD, revised to keep it shorter:

For time:
50 burpee pullups

For my situation, a burpee pull up is a traditional burpee followed by a traditional pull up...

7:51

Box Jump, KB, Sit Ups, Cleans, Back Ext.

2011-02-04T05:46:00.000-08:00

I decided to skip today's WOD and replace it with a variation on one from this past weekend:

For time:
50 box jumps, 22"
50 kb swings, 1.5 pood
50 sit ups
50 reps hanging power clean, 30# dumbbells
50 back extensions

14:51

Jackie

2011-02-02T05:45:00.000-08:00

I didn't do the prescribed WOD today; I can't just throw the weights on the ground so I'm a little paranoid about not being able to do too much weight. So I did a modified Jackie instead:

Two rounds for time of:

50 SDHP, 45 pounds
25 thrusters, 45 pounds
15 pull ups

10:18

Thrusters and Pull Ups

2011-02-01T05:45:00.000-08:00

My version of today's WOD:

For time:
110 pound thruster, 10 reps
20 pound weighted pull up, 10 reps
110 pound thruster, 10 reps
20 pound weighted pull up, 10 reps
30 pound dumbbell thrustser, 10 reps
pull up, 10 reps
30 pound dumbbell thrustser, 10 reps
pull up, 10 reps

9:57

Another Dictator Makes Obama Jealous

2011-02-01T05:42:00.000-08:00

When the criticism gets too harsh for Obama, will he hit the panic button, er, I mean "kill switch".

chart link.

Deadlifts, Box Jumps

2011-01-31T05:47:00.000-08:00

Today's WOD, tweaked:

For time:
175 pound Deadlift, 21 reps
20 Box Jumps, 22"
175 pound Deadlift, 18 reps
20 Box Jumps, 22"
175 pound Deadlift, 15 reps
20 Box Jumps, 22"
175 pound Deadlift, 12 reps
20 Box Jumps, 22"

12:28

Did We Get the Message?

2011-01-27T18:44:00.000-08:00

Did Obama get his message across in his State of the Union speech? I know the message I received, and it was loud an clear. He wants to spend more, regulate more and centrally plan more. He wants to drive the economy deeper into the ground and to take our freedom with it.

Thruster, Pull Ups, Box Jumps

2011-01-27T05:45:00.000-08:00

My version of today's killer WOD:

Five rounds, each for time of:

115 pound Thruster, 5 reps
10 Pull-ups
10 box jumps, 22"
Rest 1 minute

This was prescribed for ten rounds - who has time for that?! I'm completely gassed after five. My fastest round was 1:08 and the slowest was 1:55.

Financial Crisis Inquiry Commission: "Duh"

2011-01-26T19:03:00.000-08:00

Leave it to government bureaucrats to come to a conclusion four years after the rest of us. But of course their reasoning for the financial crisis to have been "avoidable" is way off-base. How could a lack of regulation be to blame when the entire economy is micro-managed by central planners? Who could take this commission seriously with a statement like this:

It says the low interest rates brought about by the Fed after the 2001 recession; Fannie Mae and Freddie Mac, the mortgage finance giants; and the "aggressive homeownership goals" set by the government as part of a "philosophy of opportunity" were not major culprits. [emphasis mine]

Not major culprits? It's this type of analysis that has now plagued us with Dodd-Frank.

The Age of Oprah

2011-01-25T20:43:00.000-08:00

A great one from Dr. Hurd:

"Who was Oprah?" future people will ask. She was the lady who preached personal fulfillment, made vast sums of money in a capitalist system, and then used that money and influence to help elect the most socialist President in American history. The Age of Oprah, rational historians will conclude, was the age of contradiction. Americans cheered the financial success of a woman under capitalism, a woman who helped ensure that system's downfall.

Celebrating Productive Heroes

2011-01-25T20:42:00.000-08:00

From Thomas Sowell:

At one time, people like Rockefeller, Edison, Ford and the Wright brothers were regarded as heroes, for having opened vast new possibilities for other human beings. The fact that they got rich doing it was an incidental part of the story.

...But today we seldom even know the names of those who have made these monumental contributions to human well-being. All we know is that some people have gotten "rich" and that this is to be regarded as some sort of grievance.

Many of the people we honor today are people who are skilled in the rhetoric of grievances and promises of new "rights" at someone else's expense.

Pull Ups, Dips, Squats

2011-01-25T05:40:00.000-08:00

My version of today's WOD:

12 pull ups
12 dips
25 squats with 30 pound dumbells

The goal was sub-ten minutes...

9:11

Deadlifts and Box Jumps

2011-01-24T06:03:00.000-08:00

I skipped yesterday's workout (although I did play 27 holes of disc golf) so I'm doing a version of it today:

Three rounds for time of:

10 deadlifts, 200 pounds
20 box jumps, 22"

I was hoping for under ten minutes...

6:24

Pretty Face

2011-01-22T08:01:00.000-08:00

Rest day today. Let's rock with the Beat Merchants!

L-Pull-Ups and One-Legged Squats

2011-01-22T07:52:00.000-08:00

I meant to post this yesterday....

Pressed for time today, so a very abbreviated version of today's WOD:

For time, rounds of 10--8-6-4-2 of:

L pull ups
One legged squats, alternating legs

I was aiming for 5 minutes...

4:33

Snatch

2011-01-20T05:41:00.000-08:00

Today's WOD:

Snatch 1-1-1-1-1-1-1 reps

I used 110 pounds throughout, doing each rep every minute on the minute. My form SUCKS! It's more like a power snatch followed by an overhead squat. Ugh!

Burpees and Rows

2011-01-19T05:42:00.000-08:00

My version of today's WOD (I hate running and it's not very easy without a treadmill or having to leave the apartment every round):

20 burpees
15 bent over rows with 30 pound dumbbells

I was shooting for sub-20 minutes....

15:33

Make Up

2011-01-18T05:40:00.000-08:00

Todayis supposed to be a rest day, but since I rested the past two days out in the desert I made up my own WOD:

Three rounds for time:

5 deadlifts, 200 pounds
10 kettlebell swings, 1.5 pood
20 SDHP, 45 pounds

The goal was sub-9 minutes...

7:02

Tabata Push Ups and Squats

2011-01-16T06:14:00.000-08:00

This was meant to be posted yesterday...

Since I don't have the ability to do this WOD as described out here in the desert, I did tabata push ups and squats with a 20 pound vest.

My goal for the push ups was ten reps. I started out great, doing ten in the first four rounds, but dropped to five by the eighth round. :(

My goal for the squats was 15 reps, which I achieved.

There is a great online tabata clock here.

GHD and Push Jerk

2011-01-13T05:53:00.000-08:00

Today's WOD:

Five rounds for time:

20 GHD sit ups
5 push jerk

I was aiming for sub-10 minutes...

8:35

I started with 125 pounds on the push jerk, but dropped to 110 for rounds four anf five. My GHD sit ups were done on a chair with my feet anchored by dumbbells.

Rows and Push Ups

2011-01-12T05:49:00.000-08:00

Today's WOD, with tweaks:

As many rounds as possible in 15 minutes:

25 SDHP, 45 pounds
25 push ups

My goal was five rounds...

Five rounds plus 25 SDHP and 5 push ups.

I thought the SDHP would get tiring and slow me down and the push ups would be the easy part... I was wrong. The SDHP were pretty easy while the push ups needed to be broken down into fives by the third round.

Tues Jan 11, 2011 WOD

2011-01-11T05:58:00.000-08:00

My version of today's WOD:

Three rounds for time of:

10 pull ups
10 dips
30 squat thrusters, 45 pounds
12 Handstand push-ups
110 pound Power clean, 15 reps

My goal was under 25 minutes...

29:30

The HSPU's were pretty weak; I can't do all reps with my head reaching bottom yet.

Three Hours Past Midnight

2011-01-09T17:40:00.000-08:00

Crossfit rest day tomorrow. In lieu of exercises, here is Three Hours Past Midnight from Johnny "Guitar" Watson. Notice my new obsession with R&B and garage rock and it's permutations...

Help I'm A Rock #1

2011-01-09T17:31:00.000-08:00

For fans of garage rock, here is a podcast I started:

DOWNLOAD

SUBSCRIBE

Weighted Pull Ups

2011-01-09T17:26:00.000-08:00

Today's WOD:

Weighted pull-ups 1-1-1-1-1-1-1 reps

I maxed out at 65 lbs (starting at 40). I did one rep every minute on the minute for seven minutes.

Weighted Pull Ups & Back Extensions

2010-12-16T06:04:00.000-08:00

Today's WOD:

Three rounds for time of:

10 Weighted pull-ups
30 Back extensions

I used a 25 pound plate in a backpack for the pull ups. I was aiming for sub-six minutes...

5:41

Shoulders, Shoulders & More Shoulders

2010-12-15T06:04:00.000-08:00

Today's WOD:

Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

I did each round on the minute and used 110 pounds for all reps.

DL & GHD

2010-12-14T06:00:00.000-08:00

Today's WOD:

Three rounds of:

10 Deadlifts
30 GHD situps

I used 200 pounds on the DL. I was aiming for under ten minutes...

5:09

Sunset

2010-12-11T17:24:00.000-08:00

When 50 Was 25

2010-12-10T06:08:00.000-08:00

My version of today's WOD:

For time:

25 Box jump, 22 inch bench
25 Pull-ups
25 Kettlebell swings, 1.5 pood
Walking Lunge, 25 steps
25 Knees to elbows
25 Push press, 45 pounds
25 Back extensions
25 Thrusters, 45 pounds
25 Burpees
25 Box jump, 22 inch bench
My goal was under 20 minutes...

19:02

Land of the Freak

2010-12-09T19:42:00.000-08:00

It's a rest day so let's take a trip to the Land of the Freak!

King Khan & The Shrines - Land Of The Freak from Camp Revival on Vimeo.

Quote of the Day

2010-12-09T06:20:00.000-08:00

"The U.S. government has a technology, called a printing press (or today, its electronic equivalent), that allows it to produce as many U.S. dollars as it wishes at no cost." [bold added]

- Ben Bernanke, November 21, 2002

The truth is that there is a huge cost - to your savings!

Welfare State as Slavery

2010-12-09T06:19:00.000-08:00

From Walter Williams:

Where does Congress get handout money? One thing for sure, it's not from the Tooth Fairy or Santa Claus nor is it congressmen reaching into their own pockets. The only way for Congress to give one American one dollar is to first, through the tax code, take that dollar from some other American. It must forcibly use one American to serve another American. Forcibly using one person to serve another is one way to describe slavery. [bold added]

Passing the Buck

2010-12-09T06:18:00.000-08:00

Bernanke Blames China For Currency Policies

Bernanke seemed to lay blame for the so-called "currency wars" on China and other fast-growing emerging economies. "Currency undervaluation by surplus countries is inhibiting needed international adjustment and creating spillover effects that would not exist if exchange rates
better reflected market fundamentals," said Bernanke in Frankfurt on Friday.

The blame can be placed on the one person who controls the fate of the country's currency: the central banker. The solution is easy: End the Fed!

Burpees, Pull Ups, Squats

2010-12-09T06:17:00.000-08:00

This should have been posted yesterday...

My take on today's WOD:

Three rounds for time of:

20 burpees (in lieu of running 400 meters)
15 pull ups
50 squats
15 pull ups

My goal was to do it in under 20 minutes, but the pull ups killed me. I stopped at the 20 minute mark having completed:

2 full rounds + 20 burpees + 10 pull ups.

Oy, shoulders sore!

Deadlifting

2010-12-09T06:15:00.000-08:00

This should have been posted on Tuesday:

Today's WOD:

Deadlift 2-2-2-2-2-2-2-2-2-2

I did one round every minute on the minute. Started out at 200# and maxed out at 245#.

Snatch, Thruster, Knees to Elbow

2010-12-09T06:14:00.000-08:00

This should have been posted on Monday...

Today's WOD, scaled for time, weight and equipment:

15-12-9 rep rounds for time of:

75# snatch
45# thruster
knees to elbows

I was hoping for under ten minutes. I started the snatches at 110# and did 5 and realized that was going to take an hour, so I reduced that to 75# for the remainder.

11:20

Row and Thruster

2010-12-03T06:49:00.000-08:00

I meant to post this yesterday...

Had to tweak today's WOD:

Four rounds for time of:

50 SDHP, 45#
7 squat thrusters, 110#
17:35

Since I don't have a rack, the thrusters were preceded by a clean to get the weight to shoulder level.

Cinderella

2010-12-01T05:30:00.000-08:00

It's a Crossfit rest day (my legs really need it) and since I've been obsessed with garage rock lately, here's the Sonics doing "Cinderella":

No Time for Love, Dr. Jones

2010-11-30T05:50:00.000-08:00

Today's WOD is too time and equipment intensive for me, so I came up with my own workout with similar moves:

AMRAP in 20 minutes of:

10 pull ups
10 squat thrusters, 45 pound barbell
10 steps walking lunge, 30 pound dumbbells

my goal was 7 rounds...

7 rounds + 2 pull ups

Back to Work

2010-11-29T06:20:00.000-08:00

Not just my job after the nice four day weekend, but also Crossfit after a ten day break. It's way too cold to run outside this morning, so I did yesterday's WOD:

Tabata Weighted pull-up, 30 pound dumbbell
Rest 1 minute
Tabata Weighted squat, 45 pound plate
Rest 1 minute
Tabata Weighted ring dip, 30 pound dumbbell
Rest 1 minute
Tabata Deadlift, 165 pound barbelll

I did standard dips and 145 pound DL's:

2 - 10 - 2 - 5

Spiral Staircase - Part 3

2010-11-26T19:23:00.000-08:00

Those guys worked hard all day. They did a great job. We have to wait while the paint dries overnight, and then get to try the stairs out in the morning. Here's the finished product:

Spiral Staircase - More Progress Photos

2010-11-26T13:25:00.000-08:00

Spiral Staircase

2010-11-26T11:44:00.000-08:00

We're having a spiral staircase installed to give us access to the roof and the incredible views. Here are some progress photos:

Long Live the King

2010-11-26T04:03:00.001-08:00

Technical Difficulties

2010-11-26T04:02:00.000-08:00

I've been away for awhile due to connectivity problems. Hopefully back to business for good...

Sunrise

2010-11-20T06:28:00.000-08:00

View from our front yard this morning:

Chocolate Chip Almond Butter Cookies

2010-11-19T18:05:00.000-08:00

Chewy goodness! Paleo and low-carb friendly.

Ingredients:

1 cup almond butter, softened

1 cup almond meal

1/4 cup butter, melted

1/4 teaspoon baking soda

1 teaspoon vanilla

1 tablespoon honey

2 eggs

1/2 cup dark chocolate chips

Form spoon sized balls on a cookie sheet and flatten with a fork. Bake at 375° for 10 minutes.

Evening Walk

2010-11-19T17:59:00.000-08:00

An unusually cloudy evening in La Quinta Cove:

Funky Miracle

2010-11-19T07:03:00.001-08:00

It's a Rest Day in Crossfit world, so it's time for some tunes!

Senator Wants to Take the Fairness Doctrine to it's Ultimate Conclusion

2010-11-18T21:19:00.000-08:00

SEN. JAY ROCKEFELLER (D-WV):

"There's a little bug inside of me which wants to get the FCC to say to FOX and to MSNBC: 'Out. Off. End. Goodbye.' It would be a big favor to political discourse; our ability to do our work here in Congress, and to the American people, to be able to talk with each other and have some faith in their government and more importantly, in their future."

And ultimately to have faith in the government to tell you what information you are allowed to receive. The new Tea Party inspired GOP should aim to end the FCC's reign over free speech (and all of it's other regulatory power as well).

Airport Security Nightmare

2010-11-18T21:17:00.000-08:00

Should we be surprised if this becomes reality?

"Please have your genitalia out and ready to be fondled when you approach the security checkpoint."

Need to Get a Maid

2010-11-18T05:59:00.000-08:00

WOD:

Hang power clean 3-3-3-3-3-3-3 reps

I did each set on the minute for seven minutes:

110-120-130-140-130-110-110

I think my form needs a lot of work.

Good News on the Suicidal Foreign Policy Front

2010-11-17T19:43:00.000-08:00

G.O.P. Opposition Dims Hope for Arms Treaty With Russia

Hopefully the suicidal START treaty will be shot down. Supporters are living in fairy tale land:

The treaty, which would force both countries to pare back nuclear arsenals and resume mutual inspections that lapsed last year for the first time since the cold war, is the centerpiece of two of Mr. Obama's signature goals: restoring friendly relations with Russia and putting the world on a path toward eventually eliminating nuclear arms. (emphasis added)

As I have stated before (here and here), a nuclear arms reduction treaty is no different than gun control - it leaves those who abide by the treaty without defense.

Let Me Drink My Caffeinated Alcohol in Peace

2010-11-17T19:39:00.000-08:00

Despite millions of people who enjoy caffeinated alcohol beverages without incident, the Nanny State feels they must come to the rescue:

The Food and Drug Administration is preparing to ban caffeinated alcohol drinks, Sen. Charles Schumer said Tuesday. In response, one leading manufacturer of these drinks announced that it will remove caffiene and other ingredients from its product. The FDA, which has been reviewing the drinks since last year, declined to comment on the report. Spokeswoman Siobhan Delancey said the matter was still under review.

But Schumer, in a statement issued to the media, said the FDA will rule that caffeine is an unsafe additive to alcoholic beverages, effectively banning them from the U.S. market. "Let these rulings serve as a warning to anyone who tried to peddle dangerous and toxic brews to our children. Do it and we will shut you down," Schumer, D-New York, said in the statement.

It's always about the children. What would we do without you, Saint Schumer?

Despite His Success, Buffet is Clueless

2010-11-17T19:37:00.000-08:00

Warren Buffet lays the praise on thick for his government bailout:

Well, Uncle Sam, you delivered. People will second-guess your specific decisions; you can always count on that. But just as there is a fog of war, there is a fog of panic — and, overall, your actions were remarkably effective.

I don't know precisely how you orchestrated these. But I did have a pretty good seat as events unfolded, and I would like to commend a few of your troops. In the darkest of days, Ben Bernanke, Hank Paulson, Tim Geithner and Sheila Bair grasped the gravity of the situation and acted with courage and dispatch. And though I never voted for George W. Bush, I give him great credit for leading, even as Congress postured and squabbled.

You have been criticized, Uncle Sam, for some of the earlier decisions that got us in this mess — most prominently, for not battling the rot building up in the housing market. But then few of your critics saw matters clearly either. In truth, almost all of the country became possessed by the idea that home prices could never fall significantly.

That was a mass delusion, reinforced by rapidly rising prices that discredited the few skeptics who warned of trouble. Delusions, whether about tulips or Internet stocks, produce bubbles. And when bubbles pop, they can generate waves of trouble that hit shores far from their origin. This bubble was a doozy and its pop was felt around the world.

"Uncle Sam" didn't just fail to stop the mess, he created it, with low interest rates, loan guarantees, tax incentives and force. And that was the response to the previous mess. The "mass delusion" is suffered by those who think the government has a role in central planning an economy.

Yeah! I'm Not Laid Off!

2010-11-17T19:35:00.000-08:00

I mentioned before about California's ridiculous WARN Act. I just got my most recent two-week extension. I have been receiving them since April 2nd of 2009. That's right, more than a year and a half. And our regional manager says they will continue through at least the first quarter of 2010 to remain compliant with the law.

Who does the State think this is helping? Employers that are losing money and can't cut expenses? Or anxiety ridden employees who have to find out their fate every two weeks?

Hold That Pose

2010-11-17T06:13:00.000-08:00

Today's WOD:

Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold

My goal was 5 rounds...

6 rounds even.

I started my stopwatch and had to count out the seconds (since I can't see the clock while holding a handstand!), so I'm sure there is some ± error in the exact time of the holds. L-sits were pretty weak and were definately the toughest.

Does Government Spending Produce a Good Return?

2010-11-16T18:47:00.001-08:00

Stimulus still not working:

...a dollar of government spending produces much less than a dollar in economic growth—between 40 and 70 cents. They also found that if the government spends $1 and raises taxes to pay for it, the economy will shrink by $1.10.

Ouch: If the Bush Tax Cuts Expire...

2010-11-16T18:47:00.000-08:00

From CNN

Sounds Fishy to Me

2010-11-16T18:44:00.000-08:00

Chevy Volt: Motor Trend Car of the Year

Ridiculous Quote of the Day

2010-11-16T18:43:00.000-08:00

…the Fed is the only part of our government in which there is no gridlock and no polarization; in which interest groups have no say; where decision-makers can rely on their reading of the facts and do what they

believe is best for the country, free from political considerations.

Amitai Etzioni, "The Tea Party vs. the Fed"

So Much Snatch

2010-11-16T05:57:00.000-08:00

Today's WOD:

Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

I did 110 lbs. every minute on the minute for 10 minutes. My form is terrible, I'm sure.

Making Up for Being Lazy

2010-11-15T06:03:00.000-08:00

I couldn't muster the energy yesterday morning to do the Crossfit WOD. I did, however, waste my time watching the Giants lose to the despicable Cowboys and the Lakers give up 23 3-pointers in a loss to the Suns. So, even though today is a legitimate rest day, I did a variation of yesterday's WOD:

As many rounds as possible in 12 minutes of:

5 deadlifts, 200#
10 burpees

Six rounds was my goal...

6 rounds + 2 DL's

Chocolate Chip Coconut Cookies

2010-11-13T14:53:00.000-08:00

I love Somoas, so I thought I would try chocolate chip cookies with coconut:

1 cup melted butter
4 eggs
2 teaspoons vanilla extract
3 cups coconut flour
1/2 cup shredded coconut
1 teaspoon baking soda
2 tablespoons honey
1/2 teaspoon salt
1 cup coconut milk
1/2 cup coconut oil
1 1/2 cups semisweet dark chocolate chips

Prepare spoonful balls and press flat on a baking sheet. Bake at 350°F for ten minutes.

Makes 24 cookies.

Trying to get them moist was a trick, so you might want to play with the amount of coconut oil and coconut milk. And the coconut flavor wasn't to strong. I think next time I would use more shredded coconut.

Mountain Man

2010-11-13T06:59:00.000-08:00

As on most weekends, performed today's Crossfit WOD in the desert mountains and needed to amend it for lack of weights:

Four Rounds for time:
100 feet walking lunges with big rock overhead (30 pounds?)
30 box jumps, ~22"
20 squat thrusters, same ~30# rock
10 hand stand push ups

My goal was sub-30 minutes...

23:27

The lunges weren't always strict, and the HSPU were pretty weak! But getting better. Now I'm wiped out!

Coconut Pancakes

2010-11-12T08:43:00.000-08:00

A variation on my other attempts at paleo pancakes:

1 cup almond meal
1/2 cup organic unsweetened coconut flakes
4 eggs
1 teaspoon vanilla
1 tablespoon coconut oil

Made ten silver dollar sized pancakes.

Topped with butter and honey and served with a side of uncured bacon:

My Handsome Boy

2010-11-12T08:38:00.000-08:00

What is that Crazy Guy Doing?

2010-11-12T08:36:00.000-08:00

Running around the mountains picking up rocks sure gets its share of quizzical looks!

Todays Crossfit WOD amended for lack of weights:

Five rounds for time:
Run 400 meters
15 squat thrusters with a big rock (50#?)

My goal was under 20 minutes...

14:45

My Circadian Rhythm's Got the Blues

2010-11-11T07:27:00.000-08:00

Recorded using Reaper and free VST plug-ins from VSTPlanet and VST4Free. I attempted a keyboard solo on my favorite new plug-in, a minimoog emulator.

Jan Jan

2010-11-11T04:18:00.000-08:00

Crossfit Rest Day.

I still can't get used to this gods damned time change! Up way too early. Oh well. Lets groove to some Grant Green:

It's Not Your Money

2010-11-10T17:51:00.000-08:00

Obama's Debt Commission considers a tax cut a "cost" to the Feds. What you work for does not belong to you - it is the government's and you get a cut only by permission.

The commission recommends higher taxes to reduce the debt. It won't work. Cut the spending, drastically, and reduce government to its proper function: protecting individual rights.

Fortune Cookie

2010-11-10T17:49:00.000-08:00

Ever get a fortune cookie that was so accurate it was freaky?

"Your lover shall never wish to leave".

That's right, ladies!

Only Eight Minutes

2010-11-10T05:48:00.000-08:00

Gotta love these super short Crossfit WODs:

Max rounds and reps in eight minutes of:

4 Handstand push-ups

2 pood Kettlebell swing, 8 reps

12 GHD situps

I subbed 1.5 pood kb swings. My version of a GHD is sitting sideways on a chair with my feet anchored. My goal was six rounds:

6 rounds + 3 HSPU

QE2 as a Tax Hike

2010-11-09T18:03:00.000-08:00

From Peter Schiff:

For all the wrangling over extending the Bush tax cuts, no one seems bothered by the continuation of the Bernanke tax increases. For the typical American wage earner, the inflation tax will more than offset the benefits of slightly lower income taxes. Savers and retirees will suffer the most as the interest paid on their assets continues to fall and the purchasing power of their principal is eroded.

Lots of Squats

2010-11-09T18:02:00.000-08:00

I don't have the equipment to safely do today's Crossfit WOD, so I did this squat heavy workout:
3 rounds for time of:
5 back squats, 160#
10 squat thrusters, 30# dumbbells

9:21

I need to buy or build a squat rack!

On the Hunt for Paleo Baking Ingredients

2010-11-08T18:21:00.000-08:00

A Whole Foods recently opened up in Huntington Beach. We always shop at either Trader Joe's or Fresh and Easy, but they don't carry all of the different specialty items that we look for as part of a Paleo diet. So we wandered over to Whole Foods yesterday, specifically to find coconut flour.

The first difference is that Whole Foods was way expensive. We shopped like we normally would at another store and the bill was 50% higher than usual. My other complaint is that I had to wait in line to get fresh meat instead of picking it up from the shelves. And the aisles were pretty narrow. But the employees were really friendly and helpful!

We wouldn't go back except to get those specialty items. I got some coconut flour, shredded coconut and organic dark chocolate chips. This weekend I plan on trying coconut pancakes and Paleo Samoas! Check back for results...

The Fed as Counterfeiter

2010-11-08T18:19:00.000-08:00

Three counterfeiters are discovered. The first one is a middle-class man who owns a cheap offset printing press. He has printed 500 $20 bills and spent them into circulation.
The second one is a US government official. He works for the Bureau of Engraving and Printing. He has printed up a million $20 bills, and the government has spent them into circulation.
The third is the chairman of the board of a multibillion-dollar New York bank. His bank has loaned a billion dollars of fractional-reserve-bank money to Mexico's government-owned petroleum company, Pemex. The price of oil has collapsed, so Pemex can't pay its bills.
What happens to the three counterfeiters? The first man is convicted of counterfeiting and is sent to jail. The second man works until age 65 and is given a pension.
But what about the third man, the chairman? Here is where it could get interesting. The third man goes to the nation's central bank, the Federal Reserve System, which in turn calls the Mexican government, which immediately prints a Mexican bond for $25 million, which is then bought by the Federal Reserve System with electronic money created out of nothing.

Shoulder Killer

2010-11-08T18:17:00.000-08:00

Today's Crossfit WOD:

Three rounds for time of:
30 Kettlebell swings, 1.5 pood
25 Wall ball shots, 20 pound ball (I subbed 45 pound barbell thrusters)
20 Pull-ups

I was aiming for sub-15 minutes. Alas:

19:41

Paleo Pumpkin Pancakes

2010-11-07T08:29:00.000-08:00

Back from our hike I cooked us breakfast. Pumpkin pancakes, perfect for Fall. This recipe is paleo and low-carb:

1 cup almond meal
4 eggs (I used omega-3 organic)
1 teaspoon vanilla
2 teaspoons cinnamon
1/2 cup organic pumpkin

makes about 10 silver dollar sized pancakes.

Now for a lazy day of football watching. Go Giants!

Sunday Morning Cove Hike

2010-11-07T08:24:00.000-08:00

We live in the most gorgeous surroundings and hiking at this time of year when the mornings are nice and cool really lets us appreciate it!

Blessed Relief

2010-11-07T05:47:00.000-08:00

Rest day for Crossfit today. But we'll still take Jersey on our usual three mile hike up in the Cove.

Now starts the week of getting used to changing the clocks back. It always throws my circadian rhythm for a loop!

Some Zappa to help me enjoy relaxing today:

Paleo Banana Bread Recipe

2010-11-06T14:17:00.000-07:00

I made an awesome banana bread this morning:

1 tablespoons honey
1/2 cup coconut oil
2 eggs
2 mashed bananas
1 3/4 cup almond flour
1/4 teaspoon baking soda
1 teaspoon cinnamon
1 teaspoon vanilla extract

Mix it all up. Put in a greased (I used butter) loaf pan and bake at 350°F for 40 minutes.

Delicious!

Incredible Sunrise

2010-11-06T07:20:00.000-07:00

There were a few clouds in the desert this morning creating a beautiful sunrise over the mountains. I wish I brought a camera on my bike ride to the playground for today's Crossfit WOD.

No weights again so I used a big rock for the thrusters, and no rope so I flung a towel over the swing set and did five towel pull-ups for every rope ascent. Eight rounds in 12 minutes was my goal...

8 rounds + 1 thruster

Four Note Funk

2010-11-05T17:26:00.000-07:00

Recorded using all freeware VST plug-ins found at VSTPlanet and VST4Free:

Banana Pancakes

2010-11-05T09:49:00.000-07:00

After a beautiful hike in the Cove with a stellar sunrise illuminating the mountains, I made us paleo-style banana pancakes for breakfast:

1 cup almond meal
4 eggs
1/2 teaspoon vanilla extract
1 mashed banana

Warmed the griddle to 350°F and greased with coconut oil. Cooked until brown on both sides. Made about ten silver dollar pancakes. Yum!

Throwin' Rocks 'n Stuff...

2010-11-05T07:37:00.000-07:00

'n Chokin' in the Heat!

I tweaked today's Crossfit WOD, mostly because I'm out in the desert this morning and don't have access to weights. And partly becasue I know if the best time on the main page is 21 minutes, it will take me twice as long!

All running was cut to around 150~200 meters. Other weighted exercises were done with big rocks I found in the park. Pull-ups done on the beam from a swing set. Box jumps were ~22".

My goal was under 20 minutes. Well, not close:

25:18

If We Would Just Reach Out a Hand in Peace...

2010-11-04T17:56:00.000-07:00

Thousands of Iranians chanted "Death to America" as they staged a mass protest on Thursday against the "Great Satan" to mark the 31st anniversary of the capture of the US embassy by Islamist students.

[...]Ezatollah Zaragami, who heads Iran's state media and was the keynote speaker at the rally and one of the 1979 hostage takers, hit out at US President Barack Obama for acting "weakly and badly when it comes to his foreign policy."

On that we can certainly agree!

Capitalism Does it Again

2010-11-04T17:54:00.000-07:00

People around the globe are healthier, richer and better educated than ever before, with most developing countries registering huge gains over the last 40 years, a U.N. report released Thursday shows. Asia was the region that progressed fastest in terms of human development since 1970, with China and Indonesia leading the way.

Although Joe Biden might disagree, the reason is Capitalism.

The Magic of Funny Money

2010-11-04T17:50:00.000-07:00

Has someone been drinking the Keynesian Kool-Aid?

QE2 Generates Instant Wealth Creation

I thought that title may have been sarcastic, until:

It's magic. That rush of money creation. What a relief to have "animal spirits" back for a visit. No more dismal uncertainty. Just when you were losing faith in Ben Bernanke, he pulls a $600 billion rabbit out of his pocket. Down goes the dollar and the Treasury bond .Up goes gold, oil, stocks and interest rates.

How much wealth creation? Global markets are up $1.7 trillion just in anticipation of QE2. Wondrous! And doesn't include gold– up $41 an ounce this morning. Such fun!

The cost to the system - a measly $600 billion injection of Funds by the Fed. The goal; bring asset values above their intrinsic levels to induce a positive effect on wealth and create personal spending that will help restore economic growth which will create jobs. $600 billion drives up the stock market to new highs; leads to higher household wealth; stimulates consumer to spend which means business has to hire more workers.

"Monetary policy works for the most part by influencing the prices and yields of financial assets, which in turn affect economic decisions and thus the evolution of the economy,"Bernanke the Magician, wrote in the American Economic Review in May, 2004.

I'm still not sure if it's meant to be sarcastic!

If printing lots of dollars is good for the economy, why not legalize counterfeiting? That's all that the Fed is doing anyway...

Could We Be So Lucky?

2010-11-04T17:48:00.000-07:00

Ron Paul in charge of Federal Reserve oversight?

Paul is the ranking member of the Subcommittee on Domestic Monetary Policy and Technology on the Financial Services , which oversees the Federal Reserve, the U.S. Mint and American involvement with international development groups like the World Bank. Unless someone bumps him, he's next in line for the subcommittee gavel.
Paul is critical of all the institutions he would oversee. He's long called for killing the Federal Reserve, and this year tried to get an audit of the Fed into the Wall Street reform bill. He's asserted that the dollar should be tied to the gold standard in order to keep it from losing its value.

Bad Dog Owners

2010-11-04T17:46:00.000-07:00

Jen and I were walking Jersey last night and a small white poodle came running through the darkness across the street to say hello. this is not a rare occurrence, since many people just think they can let their dogs roam

around off leash. It said it's little how-do-you-do with Jersey and we expected the owner to come strolling along and say something like "It's OK, he's friendly" (this is always said after the fact). But no owner showed

up. Great, a stray and now we had to find where he belonged. He had a collar but no ID tag. Makes lots of sense. We knocked on several doors in the neighborhood but nobody recognized the dog. We couldn't just leave it by the busy street so after 20 minutes of searching we headed home, resigned to the fact that we were going to have to call animal control or take him to the pound or something. At the last minute we heard someone calling out in the dark, unintelligible but sounded like they could be searching for a dog. Thank the gods they were. "It's out daughters dog, we never would have heard the end of it!" I suggested they get an ID tag which would have made this process so much easier. What I really wanted to say was "Exercise your dog!!!" Dogs run away when they don't get the exercise they need and don't get to explore the world. So many dog owners think of their pet as an accessory like a purse. But it's an animal with needs, exercise being a huge one. Jersey gets plenty of exercise and exposure to the outside world. And he has never once run away, scratched at the door, dug under the fence, etc. I could leave the door wide open and he would just sit at my feet. This same thing has happened to us several times where we are out for a walk and we find stray. The last time the dog even had an ID tag but nobody answered the phone. And it had a second tag with an RFID chip number. I called and the ID company had no record of the owner but knew the dog came from the local ASPCA. Why would you shove a microchip under a dogs skin but not register your information incase it was lost?!? Luckily the owner cam driving by. We suggested that she register her information with the ID company. She didn't sound interested.

Just venting.

Lots of Snatch

2010-11-04T17:44:00.000-07:00

Today's Crossfit WOD:

Snatch one rep every minute on the minute for 15 minutes.

Post the highest and lowest loads to comments.

130# and 110#

Exercising in an apartment with cast iron weights makes going for a max a little difficult since I can't fail and just drop the weights on the floor. So I'm a little cautious with the amount of weight and feel I could have done more.

Belated Halloween Post

2010-11-03T20:55:00.000-07:00

My friend Jay sent a photo of his Halloween costume: the Comedian from Watchmen:

Is there anything duct tape can't do?

Krugman: Obama Did Not Deliver Big Government

2010-11-03T20:43:00.000-07:00

Seriously, he said it:

Obama and company have managed to convince people that big government failed, without actually delivering big government.

I'd hate to see what Krugman thinks is "big".