joshcrone.com

Tuesday 080902

Push jerk 3-3-3-3-3 reps

=> 135-155-175-185-205

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Wednesday 080903

Back Squat 3-3-3-3-3 reps

=> 225-315-335-355-365

=>50 burpees - 3:48

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Here's a blast from the past - Mountain Oyster Cult on Studio 10 in Frederick:

Part 1

Part 2

Sunday 080817

Three rounds, 15-12- and 9 reps, for time of:
135 pound Thruster
Muscle-ups (or 45, 36, 18 Pullups / dips)

=> 19:05 (did pullups / dips)

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Monday 080818

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Sunday 080810

Run 5 K

=> 26:20 (Tuesday)

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Monday 080811

For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

=> 35:17

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Thursday 080814

Three rounds for time of:

week off - sick

Tuesday 080729

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

13:43 as Rx'ed

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Wednesday 080730 (Did this Thursday)

Run 15 K

1:33:13 (treadmill)

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Friday 080801

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Did Pull-ups & Dips: 25:42

Sunday 080720 "The Filthy Fifty"

Did this monday:
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (used 35# DB)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

~ 46:38

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Monday 080721 (did this Wed)

Row 2K

Substituted SDLHP (45#) 9:38

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Tuesday 080722 (did this Wed)

I started the install by using the MacPorts version of qmail.

I just finished the Qmail / Tcpserver / Daeomontools setup on the mini, it appears to be functioning OK. I had some issues with the MacPorts version of daeomontools, so I installed from source. Everything looked OK, except supervise was using 100% of the CPU, so I did some searching and found this:

http://marc.info/?l=log&m=111515776629581&w=2

Once I did that and re-installed, everything looked good. DNS has been changed for joshcrone.com, cckenpo.com, and cckenpo.net to go to the new mail server.

Just finished setting up qmail / tcpserver / IMP so webmail is working as expected. I need to migrate the QMAIL configs from dengar to spaulding, and switch DNS to have Mail go live. I also want to move the IMP URL to an SSL-protected site.

DNS is ready to roll, I just need Patrick to allow xfers from the new server, and it'll be good to go.