I have back-slid on my diet lately. It is a result of poor planning really. If I went to bed early and woke up early, I would be able to get to the gym in the AM and then I would be able to have a sensible lunch. That appears to be my downfall meal. I guess I could just pick up some tuna and some veggies or hard boil some eggs. I think that will be my focus next week.

I have made it to the gym only 3 times this week. I have fallen off SS and the armstrong pull up program. I think it may have been too amitious to do them both. So, next week I will get back on the SS program and I will forgo the pull up program. I will instead work Tues and Thursday on pull ups and finish Friday's with a tabata pull up work out.

I made a really dumb move last night in O8 that cost a big chuck of my AB bank roll. I will really have to work to make it up.

great weekend

With the snow and cold weather, the daughter wanted to play outside. And we did. We rode sleds and played on the iced-over creek. We spent most of yesterday outside.

The Steelers won the AFC championship yesterday and I won an electric train in a raffle.

It was a great weekend.

I did 13 sets of 4 reps in pull ups today for a total of 52 pull ups. I think it was a mind thing really. So next week I will do 4 as my work sets for the 3-3-3 and try 5 for my max work sets. Tomorrow I will do the pyramid workout.

I did the second day of the pull up workout and used 3 as my working reps. It wasn't too bad, but harder than I thought. For tomorrow, I will use working sets of 4.

In starting strength, I was not happy with my power clean form. I need to work on it, but I do have 6 weeks to do so.

I choose to sleep later this morning and go to the gym at lunch.

Last night I had two situations that cost me money in poker. The first one was entirely my fault and I lost 1/2 my bankroll on Absolute. The second was just bad luck. In the first instance, I played O/8 way over my bankroll and abilities. I knew I shouldn't but, I just couldn't resist. I almost won it all back too, but that didn't happen. I should only play one game and it should be a game I can beat. The second one, I called with 77 PF. The flop came x7J. A loose player bet the pot. I figured him for either an overpair or a good jack so I raised. He just called so I figured my call was right. The turn brought a king and he pushed all-in. I still had him on the range I described before, but now JK made sense, that of course is what he had. So I was a 11:1 favorite and of course he hit his king. That is twice in two days that someone hit a runner-runner for a full-house. I can't get too upset about it, I got all the money in with the best hand. It is just bad luck.

Armstrong Pull UP program

I started the Armstrong pull up program to try to get my pull ups to 20. I made it up to 6 in the pyramid. I couldn't finish the set to seven so I did 25 = 4+6+5+4+3+2+1. I then did a max effort set where I did five on my own and then some jumping and some negatives.

Tomorrow I will use 3 reps as my training sets.

I went to the Steeler Game yesterday. What A game. We won and now go to the AFC Championship game. We are thus one win away from the big one.

Aside from the actual game, we had a great time tail-gating. I ate a ton and drank two tons. On the way out of the game, one of my friends slipped and broke his ankle. It was a terrible sight. So I got to ride to the hospital in an ambulance. After much medical hijinks's and hilarity, we got home rather late. Needles to say, I am struggling through today.

I did manage to start the SS program today. I took it a bit easy not knowing how high to go. My work sets were Squat 95, BP 135 and DL 135. On Wednesday, I will shoot for squat of 115 with the goal of squatting 135 on Friday.

I had a terrible night of poker last night. I donked off 50 playing 2/4 o/8. What a dumb move. I was out-classed and under-rolled. I also had another table open at the time. I violated 3 of my 2009 poker resolutions.

Because I will be going away for the next 2 nights, I do not have to worry about making that mistake again. I will try to play better on Friday night.

On the workout side, I have not been to the gym at all this week. I have had trouble sleeping, so I haven't been able to wake up. That is probably good as I have skiing and TKD testing and if I had started SS, I would be sore. I will get back on track on Monday.

Played at Billy's on Sat. night. I played reasonably well, but not aggressive enough. One particular hand is troubling me. I called a raise from Billy with AhJd. (I called as Billy routinely raised when opening pot, so I could be ahead). Flop came Kd Jd 9d. Billy bet $10 and I called. Here I was afraid that he had my second pair beat, but I was going to hit my nut flush 31% of the time. I didn't think about the chance that I was ahead. That was bad thinking. Anyway, I called Billy's turn bet of $10 and folded to his $20 bet on the river. The river was laying me 3.3:1 So I need not win too often for it to pay off. Also, Billy probably figured me for a missed flush draw I probably had the correct odds to call. Where I really made the mistake though was in not raising the flop bet. At that point, I had two cards to come so I had pretty good odds. It may have slowed Billy down. I have to play a bit more aggressively against Billy. Against Billy I need to tighten up and be more aggressive.

Online, I just spewed chips last night. I wasn't thinking, that is for sure. If I want to reach my goal of winning $500, I cannot play loose, multi-table and make poor game selection.

New years resolutions

After reviewing my accomplishments in 2008, I resolve the following for 2009

1. I will not procrastinate
2. I will be tidy
3. I will be debt free
4. I will win $500 in poker
5. I will be able to do 20 consecutive pull ups. To accomplish this, I will continue my 20 pull ups on the gravitron after every CF workout. While I am doing my SS workouts, I will end each with one Max rep set of Pullups and Dips, they will be excluded from warmup.
6. I will do have a CFT of 700. In order to do this, I will make cycle the SS program with CF WOD in the following manner: 6-weeks of SS with CF metcons on Tues and Thursday follwed by 6-weeks of CF WOD's

Happy New Year

I did a crossfit total this morning. It was awful 225 squat 135 press and 225 deadlift for a total of 585. I actually went backward this year, except for the press. I was happy with that number. There are several reasons for my poor performance.

1. I was tired (after New Years, waking up to take out the garbage, and being woken up by my child.
2. I was hungry. I worked out on an empty stomach
3. I haven't been doing heavy lifts lately

I am going to make some changes in my workout for 2009 that will address this poor performance. Look in my blog for resolutions.