CrossFit Wed 9.24.08

“Murph”

Run one mile
100 Pullups
200 Pushups
300 Squats
Run one mile

38:20 (Substituted jumping pullups and had to do the last 30 pushups “modified”)

CrossFit Tues 9.23.08

4 rounds for time:
Run 200m (carrying KBs)
50 Front Squats

18:00

CrossFit Sat 9.20.2008

The Filthy Fifty

For time:
50 Box jump
50 Jumping pull-ups
50 Kettlebell swings
50 Lunges
50 Hanging knees to elbows
50 Push press
50 Back extensions (supermans)
50 Wall ball shots
50 Burpees
50 Double Unders (jumprope) or 200 Jumps

This is probably the hardest workout I’ve ever done. I ran out of gas at the Burpees (no food) 38:00 :-/

CrossFit Thurs 9.18.08

Alternating KB swings and Frog Jumps
10-9-8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8-9-10

Then alternating pushups and situps
21-15-9
21-15-9

6:32

CrossFit Wed 9.17.08

Griff:

Run 800M
Run 400M backwards
Rum 800M
Run 400M backwards

14.40

CrossFit Monday 9.15.08

“Liz S.S.”

On a 24″ box: 24 box jumps
24 Burpees
On an 18″ box: 18 box jumps
18 Burpees
On a 12″ box: 12 box jumps
12 Burpees

6:50

CrossFit Thurs. 9.11.08

NYC, NY 09/11/01 WTCCRASH : Firemen raised a flag where WTC was. -Thomas E. Franklin / The Record - (Bergen County NJ)

Fran
Pullups
Thrusters
21-15-9

4:40 I got through most of the first set of pullups w/o a box and went up 25 lbs on the thrusters. Gettin there!

Ra Ajax, a New .Net AJAX library

Ra Ajax Is a new Ajax library for ASP.NET or Mono. It looks like it will bridge the gap between AJAX.NET and other common Ajax libraries in that it will have the ease-of use and integration of AJAX.NET and yet have a very light client side JS footprint. Looks pretty cool!

URL rewriting in .Net

URL rewriting in .Net is a bit trickier than using a Ruby “route” or updating the “mod_rewrite” in Apache.  Here’s an article from Scott Mitchell on MSDN on how to do it:  http://msdn.microsoft.com/en-us/library/ms972974.aspx. Isapi filters are great if you have control over your server, but if you’re on a shared server, you’ll need to handle it at the ASP.NET level with a custom http handler. Scott’s article above goes into some detail about how to write your own,  but Thomas Bandt and Albert Weinert have written a nice one (based on the work of Fabrice Marguerie) that you can freely reuse here: http://www.urlrewriting.net/149/en/home.html

CrossFit Wed 8.03.2008

50 Burpees for time

3:12

Followed directly by the MMA class which consisted of:

2 min burnout punch combos on bag

2 minutes rolling

2 minutes burnout kick combos on bag

2 minutes rolling

(not quite, but almost got me there Pukie!)