Took down Northwest Notes

If you landed here when looking for Northwest Notes, my outdoors and gardening blog, you were redirected on purpose because I took down that blog yesterday. My updates became so rare that I decided it wasn’t worth continuing to pay for the hosting. I’ll post interesting outdoors stuff here instead. Garden photos, I’ll put on Facebook, which, let’s be honest, co-opts blogs very well if you let it. “Why should I jump through the hoops of Movable Type photo uploads and coding, and all that typing, when Facebook is so easy, and more importantly, I know my friends are more likely to see it there?” was the thinking that led me to take down Northwest Notes after seven years. I started NN because I liked websites and because it would be great as writing practice, where I could either have an audience or imagine one, and Facebook won’t do that. But those are not as high priorities any more; communicating easily with people I know is more important and more fun now.

“Elizabeth,” scaled

On Dutch Loewy’s video on programming for CrossFit gyms, and in a commentary I heard on CrossFit radio by someone whose name I’ve forgotten – Paul Eich, maybe? – I was reminded that CrossFit is scalable for a good reason, and we should not forget to use scaling in order to make people work at high intensity. Going as prescribed or close to it is appealing and can give a great sense of accomplishment, but if there is too much resting during the workout, it’s not really the same workout as prescribed anyway.

I decided I wanted to do “Elizabeth” in under 10 minutes, having done it recently in some long slow time that I’m not going to look up now. I used 25 kg for the cleans (full cleans) and did jump-assisted ring dips. I never stopped moving and finished in 6:50. Next time I’ll do it just a little heavier.

Later I did back squats, 5 x 5 at 75 kg. I used to be able to squat heavier than this. Right now I’m best at agility stunts and not as good at really heavy lifts. I can’t seem to be at my best at everything at once, but I guess that’s reasonable.

Deadlift and run

CrossFit Seattle’s workout today is as many reps as possible deadlifting your body weight (depending on the person and experience); then run 1 mile.

My workout at home:

60 kg deadlifts, 21 reps. I stopped because my legs were shaking, my lower back was tightening up, and my reset time between reps was slowing. I could have squeezed out more but honestly it was freaking me out a bit, knowing I had to run a mile!

Then I ran four times around the track at Garfield High School two blocks from home: 8:16. Slow! Heavy legs.

New stunts

Stunts are my favorite part of CrossFit. I ought to work harder (somehow – ?) to get a higher Fight Gone Bad score, but what really excites me is new one-off tricks like my recent “acquisition” of bar muscle-ups and hip-overs. Last Friday I added two more, a weighted pull-up with a 24-kg kettlebell attached to me, as well as a pistol on each leg with that same weight. We did the rest of the workout (a cool dumbbell complex) and then did a max push-ups test and I got 30. That was pretty good for being tired.

I am hoping to get a video this month on my 45th birthday doing consecutive alternating bar muscle-ups and hip-overs. Not 45 of ’em, though.

Today we did a max pull-ups test and I got 33 kipping, beating my old max of (I think) 27. I’ve lost nine pounds recently by eliminating all grains and almost all starches. I eat apples – is that a starch? Anyway, no bread, no rice, corn, etc., nothing with added sugar, none of my old staple of peanut butter and honey on toast, no ice cream… I eat a lot of meat, nuts, and fruit, and should eat more vegetables. But they require more planning and cooking and are not as fun in the summer as fruit!

I’m going to San Diego at the end of August as an assistant RKC staffer at the RKC Level 1 certification there. I’m totally psyched and if I don’t hurt myself on my stunts I should be in great shape for that. Fingers crossed (and I will be careful!).