Workout of the Day

Five sets of three-rep Deadlifts.

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

Stephen C. Foster State Park

This Georgia State Park is within the Okefenokee Wildlife Refuge. We arrived yesterday evening after a drive that seemed to take us to the back of beyond. It is wonderfully peaceful here and it's difficult to find relevance in the news on NPR. Everything in the "real" world seems very remote.

We took a boat trip into the swamp. The driver and guide, a young woman, recited her monologue fairly well, but questions threw her off. She knew the answers but got distracted from her memorized routine and often had to go back to the beginning of the paragraph and repeat it in its entirety to work her way to the next bit she wanted to say.

There were lots of small alligator lying still as logs. On the way back to the dock she somehow spotted a new born turtle, beautifully camouflaged in the floating grasses. It was difficult to find
it even after she pointed it out.

We then went on the "Trembling Earth Nature Trail", mostly on a boardwalk. There were interpretive signs, but nothing to explain the name which actually refers to the unstable bits of floating bog that form in the swamp and eventually become grounded by plant roots and turn into land.

Among the interesting plants growing in the swamp is the Bladderwort, which is carniverous. Small critters get caught in the floating "arms" on the surface of the water and are consumed by the plant.

Near the end of walk, I found this little green anole posing for pictures.

Next, we walked back to our campsite by following the "Up'land (sic) Nature Trail" along a wide grassy path. It was mostly shaded and very easy walking. There were more interpretive signs, but of a more general nature, not pertaining to anything in particular along the trail.

Miles walked today, about 3

Workout of the Day

Five rounds for time of:
10 Knees-to-elbows
20 Burpees
30 Wall ball

Ugh...

Only did three rounds of this one - I earned my Pukie patch, which one can only earn by losing one's lunch.

Workout of the Day

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

10 lbs - 10 lbs - 15 lbs - 15 lbs - 20 lbs - 22.5 lbs - 22.5 lbs (fail)

22.5 is a New Personal Record over my previous 20 lbs.

Workout of the Day

RUTMAN SANDBAG MILE

Travel one mile on foot, carrying a sandbag equal to your body weight. Every time you set the bag down, you receive a 15 second penalty. Your objective is to complete the Rutman Mile under 15 minutes. The goal here is to WORK UP to eventually being able to achieve bodyweight in under 15 minutes.

Weight: 71 lbs

Time: 14:21

Not THAT heavy, but it still sucked.

Workout of the Day

For weight:
Clean & jerk 1-1-1-1-1 reps
Push-press 3-3-3 reps
Front squat 3-3-3 reps

The above reps are work-sets only, and do not include warm-up sets. Work sets should be heaviest load manageable with excellent form.

Clean and Jerk: 55-55-60-60-60 (weights are 2x dumbells)

Push-Press: 60-60-60 (60 lb. barbells each arm)

Front Squat: 132 lbs - 154 lbs - 176 lbs

Tallulah Gorge State Park

We have been so fortunate with the weather - sunny but not too hot with cool mornings and nights. Today we took another drive, this time to Tallulah Gorge State Park. According to the brochure, the gorge is one of the oldest geological features in North America. The 1000 ft chasm is over 2 miles long with 5 major waterfalls before the Tallulah River joins the Chatooga River, creating the Tugalo River.

We hiked Hurricane Falls Loop trail, about 2 miles, plus another mile on a couple of side trails to overlooks. The trail from the interpretive center was made of recycled, mulched tire rubber. It has a wonderful, comfortable, slightly spongy feel underfoot. Very easy on the feet! But the didn't last very long although the rest of the trail was very well made as well and much of it was covered in mulch.

What most of the trail was, actually, were stairs, 1099 on the main trail with more on the side trails - which had to be done in both directions - up and down.

It was 200 feet down to the suspension bridge, another 120 down to the river, than back up again and around to the start. I got a good workout today! The image at right is Hurricane Falls from down at the bottom of all the stairs. Luckily the going up stairs were on the shady side of the gorge - it had warmed up a bit by then.

All the different views of all the different falls were beautiful. The flow of water isn't what it used to be; some of the water is being diverted for power generation and re-joins the river below the gorge. They do have releases a few times a year. The movie in the interpretive center showed kayakers in their colorful boats careening down the falls during a release. Some looked marginally in control but most looked like they were scrambling for their lives and scared silly!

After all the walking, all the stairs, all the falls, we were treated to a mural depicting the 4 seasons for a pioneer family. I chose Summer to photograph because I though it would be of special interest to someone special. You know who you are!

Today's Miles - about 3, with a total of 1580 stairs

Unicoi S.P., Alpine Helen, Brasstown Bald

Camped at Unicoi State Park near Helen, Georgia, we decided to start the day with a walk around pleasant and pretty Unicoi Lake. It was sunny and cool and the wooded path was really easy walking without a great deal of elevation.



Afterwards, we went into "Alpine" Helen, a pseudo-Bavarian village catering to tourists. It is beautifully situated on the Chatahootchee River and has shopping and horse-drawn carriage rides.

We had lunch at a riverside restaurant - I cannot recommend the food - and walked through the street and some of the shops. The display of one entire shop window consisted of men's underpants, each pair printed with a different fart joke. That seemed to be about the level of merchandise available in general.

My favorite section of town was the "Motorcycle Only" parking. All the smooth, scenic, curvy roads in this part of Georgia must be biker heaven! The bikes were all lined up while the riders filled the outside seating of two good-sized restaurants. The bikes were beautiful, all shiny and gleaming in different colors with lots and lots of chrome reflecting the kaleidescope of neighboring brilliant bikes.

When we'd had enough of Helen, we headed to Brasstown Bald, the highest point in Georgia. We decided to walk up rather than take the shuttle - it was only .6 mile each way, but it was really steep. No one we asked knew the height of the climb from the parking lot to the tower, but the estimates ranged from 250 ft to 450 ft. My guess was around 300 ft.

Four states are visible from the top and even the Smokey Mountains are just barely visible on the northern horizon. We also watched a movie in the interpretive center but the photography was dated and the prose was pretty purple.

It was a nice little hike up and down the steep hill, though.

Today's miles walked - about 4 miles.

Dahlonega Reservoir

We've continued staying in Dahlonega in order to continue treatment by the same doctor. We don't have internet or phone service at the campground, so we drove to the picturesque reservoir where the signals were strong, both on the phone and the laptop.

I went for a short stroll along the dyke while Wally used the computer. I noticed a leak in the dam and wondered if it was a known thing. But I also noticed it was being monitored buy a local inhabitant who seemed to have thing well in hand....er, foot.

Workout of the Day

Five rounds for reps (calories on rower) of:
Pull-ups, 1 minute
Push-ups, 1 minute
Sit-ups, 1 minute
Squats, 1 minute
Row, 1 minute
Rest, 1 minute

Set up like Fight Gone Bad, there is no rest between exercises- move from one exercise to the next. Rest one minute between rounds.

Reps: 386

Mountain Magic Auto Tour

Since falling on the Appalachian Trail, breaking my wrist, dislocating my elbow and doing some sort of undiagnosed injury to my knee, thus ending my attempt at a thru-hike this year, I have not been a very happy camper. Literally.

We are staying in Georgia for follow-up doctors visits and had to do something to perk me out of the doldrums. So, we went on the "Mountain Magic Auto Tour", a driving tour around some of the roads in North Georgia...

The first stop was at a conical pile of rocks on a small triangle of land in the middle of a crossroads. This is called "Trahlyta's Grave" and marks the resting place of an Indian princess who was kidnapped by a rejected suitor, "lost her beauty" and died. It has become the custom for passers-by to drop stones on her grave, supposedly to insure her good fortune. Seems to me it's a little late for that!

We continued on our tour, traveling through several scenic gaps and crossing the AT once or twice. We came to the turn off for Dockery Lake. At the end of a non-descript gravel forest road sits this little gem with surprisingly well set-up and maintained spacious picnic areas. We walked the trail around the lake, at one point under the watchful eye of a strange and unusual arboreal creature.


It really felt good to get out into the woods again, even if it's not the AT.

Our next stop was Neel's Gap and Mountain Crossings, the outfitters. We were welcomed by their three calm, friendly dogs. There were signs asking that we not succumb to their array of sophisticated mooching techniques. They are all in doggie weight-watchers.

The shop was quiet with few customers so it as easy to browse all the backpacking gear. Interestingly enough, they had hiking kilts for men but none for women! What the...???

I saw a few small items I'd be interested in if I ever get another chance at the AT. In all, I felt rather depressed I wasn't still on the trail. But there's no answer to that one.

Miles walked today - about 1

Workout of the Day

Pull-up Ladder.

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Sets: 11, plus 6 pull-ups (72 pull-ups total)

Workout of the Day

For time:
Run 400 meters
50 thrusters
Run 400 meters
50 overhead sit-ups
Run 400 meters
50 dumbbell cleans
Run 400 meters

Every exercise in today's WOD, including the run, will require the use of dumbbells. Select one weight to use for the entire workout. The overhead sit-ups are performed seated on the ground, feet anchored, and weight held with straight arms overhead.

Load: 30 lbs
Time: 25:47

Workout of the Day

CrossFit Total:

Back squat: 110 kg. (242 lbs. - down from 117.5)
Shoulder press: 70 kg (140 lbs - no change from last CFT)
Deadlift: 150 kg (330 lbs - New PR!)

Total: 330 kg (726 lbs - New PR!)

Workout of the Day

For time:

10,9,8,7,6,5,4,3,2,1 reps of:

80 lb cleans
dips

Time: 13:33