9.30.2011

Friday 9.30.11

Rest day and traveling back home. Hopefully I get to train tomorrow but either way I'll be back on my regular schedule by Monday. Time to work on some new PR's!

9.29.2011

Thursday 9.29.11

Warm Up:
- Mobility drills
- Glute activation drills
- Samson stretch

Deadlifts:
- Warm Up Sets: 45x5, 135x5, 225x5, 315x5
- Work Sets: 405x 5,4,3,2,1
- In Between Sets: 10 sit ups and 50 Single Unders

Dips:
- bwt x5, 25x5, 50x5, 75x5, 100x3
- In Between Sets: 3 chin ups and 50 Single Unders

Wanted to get some strength work in but I kept it pretty light. I'm nursing a biceps injury from the total, not really an injury just some inflammation. Keeping it light and pounding the fish oil so I can get back to it next week!

9.28.2011

Wednesday 9.28.11

I took today as a rest day since I woke up with a kinked neck. I can't look left. Stupid hotel beds! My plan for the rest of the week will be to strength train again tomorrow, rest on Friday, strongman workout Saturday when I get home, rest Sunday, and then back to my normal program. I can't wait cause this traveling stuff is messing up my routine!

9.27.2011

Tuesday 9.27.11

I was able to get some strength training in today, which felt good...

Front Squats:
Warm Up Sets:
- 45x5, 95x4, 135x3, 185x2, 225x1, 275x1
Work Sets
- 315x1, 275x3, 225x5

Press, Push Press, Jerk Complex:
- 45x3, 95x2, 135x1, 185x1, 225x1, 275x1, 315x1

Shoulder Press
- 225x1 (PR), 200x3, 175x5, 150x10

In between the above sets I did:
- 11 sets of 3 pull ups
- 11 sets of 5 v-ups

Today was my first strength trIning day after the total. This week as a whole is a back off week as far as metcon and intensity, and I'll also be resetting my weights in all lifts in order to work back up. I did want to test my shoulder press 1rm today, however, and I was pleasantly surprise to hit my first PR in that lift in probably two years. My next goal will be a body weight shoulder press, but hopefully I won't need to wait a few more years for that to happen!

9.26.2011

Monday 9.26.11

I went to what was supposed to be the "fitness room" this morning and found a very disappointing cardio room. I ended up jogging 20:00 on the treadmill. Tomorrow I will be catching a ride to a 24 hour fitness to get some strength training in.

9.25.2011

Sunday 9.25.11

Another rest day and travel day. I'm down in San Diego and I'm gonna do my best to train and eat well while I'm here for the week. Wish me luck!

9.24.2011

Saturday 9.24.11

Today was a much needed rest day.  After yesterday's total, and the 15 or so weeks leading up to it, my body is wrecked!  I've never been this sore after a total, which tells me never before have I come this close to my true max efforts on the four lifts.  Tomorrow will be another rest day as I travel to San Diego for training.  I'm going to do my best to get some training in down there with what I will have access to at the hotel.  I'll log it all here and see how it goes!

9.23.2011

Friday 9.23.11

My Power Breakfast:  4 scrambled eggs, bacon, and sweet potato hash browns!
Today was CrossFit Football Total day, where the last 3 months of training would culminate with a 1rm max effort in 4 lifts:  the power clean, back squat, bench press, and deadlift.  I had to switch up the schedule a little so Craig and I could train together, cause this is a day you definitely want a spotter!  I usually don't eat before I train, but I wasn't going to lift until noon, so at 8:30 I had the above meal.  I think this will be my standard pre-lifting meal every time I total!

The rules for the total are that you have to do the lifts in the prescribed order, and after your warm up sets you have only three attempts to hit a max lift.  So there is some gaming you have to do to pick the right weights at the right time.  Last time 3 months ago my total was 1600.  This time my goal was 1700.

Warm Up:
- Mobility and glute activation drills.

SWOD:
CrossFit Football Total
Power Clean:
- Warm Up Sets:  45x Burgener warm up, 95x3, 135x2, 185x1, 225x1, 275x1, 315x 3 clean pulls, 365x 2 clean pulls, and 405x1 clean pull
- Work Sets:  305x miss, 305x1 (PR!), 315x so close but still a miss.
Theory: 
Last total I hit 285 for this lift, but I had recently hit 300 in training.  I wanted to hit a PR for my first rep, which would leave me 2 reps to go even higher.  Since I failed the 1st rep, but pr'd the 2nd, I went for broke on the 3rd and came up just short.  

Back Squat:
- Warm Up Sets: 45x5, 135x4, 225x3, 315x2, 405x1
- Work Sets:  455x1 (PR!), 465x1 (PR again!), 475x1 (PR yet again!)
Theory: 
Last total I hit 440 on this lift, so my theory again was to establish a big PR then see how far I could push it.  I wanted 465 going in, but I ended up 10 lbs higher, which kept me on target to hit 1700.

Bench Press:
- Warm Up Sets:  45x5, 135x4, 225x3, 315x2, 405x 10 second hold
- Work Sets:  365x1, 375 x miss, 370x1 (PR!)
Theory: 
Last total I hit 365 on this lift, but I wasn't very confident I would PR because I hadn't pushed the weight very high in training.  My goal was to tie my last PR, which I did, then go for 10 more.  I failed at that though and had to settle for a 5lbs jump.  But a PR's a PR so I'll take it!

Deadlift:
- Warm Up Sets:  135x3, 225x2, 315x1, 405x1, 495x1, 585x 10 second hold, 635x 5 second hold
- Work Sets:  550x1 (PR!), done
Theory:  
I went into this last lift knowing I needed 550 to hit my goal of 1700.  I kept the reps very low in my warm up sets so I wouldn't tire out.  I hit two reps of holds over my target weight to trick my nervous system, then went straight to what I needed to get, 550.  It actually was fairly easy.  I should've tried more on the first lift, but afterward I felt like I didn't have enough in the tank to lift more with good form so I called it quits with a big PR.

Total:  1700 (100 lbs PR!)

During this last phase of of training I tested a few different training principles that seemed to pan out:
  1. Box Squats.  They work.  Overload the posterior chain and watch your squat numbers shoot through the roof.  I PR's by 35 pounds, which was an all-time PR even from my power lifting days when I weighed 280.
  2. Post Activation Potentiation is king.  This is the nervous system trick of holding or supporting a load that is much heavier than your training load right before attempting a max lift.
  3. Sodium Loading actually works.  This is a strength athlete trick of eating high sodium the night before an event.  It manipulates your body's water content in the muscles and helps with strength.  If your diet is usually low or at normal levels of sodium, loading up for a specific event is not unhealthy.
  4. Reverse Pyramid training is the holy grail of rep schemes (for me, any way).  What works for one may not work for another, but part of making yourself better is trial and error and finding what works for you.  Any lifter who's been training consistently for over 10 years like I have has a hard time adding appreciable numbers to his lifts, but through reverse pyramid training I was able to do just that.  Nothing works forever, and I may stall out at some point but for now I'm gonna ride this wagon til the wheels fall off.
  5. Strongman training has huge carry over.  For the last month Saturday has been devoted to strongman training:  farmers walks, yoke carries, stone lifting, keg tossing, etc.  These lifts teach your body to work as a unit.  The core work is unbelievable.  When you've walked 50 feet with 715 pounds on your back, suddenly a 405 back squat doesn't seem so big anymore.  
This post is a novel today, but the whole reason for this blog is for others to see one way of doing things, and to know the reasons behind why I do them.   I'm hoping to see just as many PR's from The Compound next Monday when you guys total! 

9.22.2011

Thursday 9.22.11

In my continuing saga of injuring myself at the gym, I did this today, although I don't know how, when, or on what.  Craig noticed it when we were doing the following partner stretch.... 

I looked all over for what I may have cut myself on but couldn't find it.  If you see any DNA laying around it may be mine.  Sorry in advance.  And thanks for the stretch out, Craig.
SWOD:
Weighted Chin Ups:
- Warm Up Sets: Bodweight x 3, +25x 2, and +50 x1
- Work Sets:  +75 x2, +50 x4, +25 x6 (I wanted 3, 5, and 7 reps at these weights so I'll stay here 'til I get 'em.)

Metcon:
6 rounds of:
- 1 HSPU
- 10 Hollow Rocks
- 10 Hip Extensions
- 10 Air Squats

The metcon was not for time, but for quality reps.  It was not a metcon in the conditioning sense, it was more of active recovery to get loose and ready to total tomorrow.

9.21.2011

Wednesday 9.21.11

Rest Day.  I'm gonna rest today, and do some gymnastics and mobility work tomorrow, then hit the CrossFit Football Total on Friday.  I'm hoping for 1700.  We'll see...

9.20.2011

Tuesday 9.20.11

Warm Up:
- HSPU's, Toes to Bar, and GHD Hip Extensions all done in between warm sets of power snatches.

SWOD:
Power Snatch Warm Up Sets:
- 45x Burgener Warm Up, 95x3, 135x2, 185x1
Snatch Pulls:
- 225x 3 singles, 275x 2 singles, 315x1
Power Snatch Work Sets:
- 220x fail twice!, 200x 5 singles.

Metcon:

20-15-10-5 reps of:
- 30" Box Jumps
- C2B Pull Ups
Time:  11:55

I haven't power snatched in a while and it showed!  After the total I will be adding this lift in more often for more variety in my pulls and to try and set some PR's in that lift.  In the metcon, I could not string more than 3 or 4 chest-to-bar pull ups together for some reason today.  I would start swinging and have to come off the bar.  Annoying!  Gotta get better at those, but I stayed on CTB pull ups despite my horrible time because for the benefit of my overall fitness I'll make more future progress by getting better at CTB pull ups instead of continuing to crank out chin just over the bar pull ups.

9.19.2011

Monday 9.19.11

Warm Up:
- GHD sit ups, reverse hypers, and pull ups in between my warm up sets of squats and presses.

SWOD:
Box Squat:
- Warm Up Sets:  65x5, 155x4, 245x3, 335x2
- Work Sets:  425x1 (PR!), 385x3 (PR!), 350x5 (PR!)
Jerk Complex:
- 75x3, 125x2, 165x1, 215x1, 255x1, 305x1, 340x1 (PR for split jerk!)
Shoulder Press:
- 208x2 (I wanted 3 but I let the third rep get too far out in front of me and I lost it), 200x5 (PR!), 190x6 (wanted 7)

Metcon:
For Time:
- 50 Sit Ups
- 15 Thrusters @ 151 (55% of my 1rm of 275)
- 40 Sit Ups
- 12 Thrusters @ 171
- 30 Sit Ups
- 9 Thrusters @ 191
- 20 Sit Ups
Time:  12:01.  

Today was apparently a great strength day!  Hopefully I hold onto some of this mojo until Friday when I do the CrossFit Football Total.  My shoulders were pretty smoked by the time I got to the metcon.  Sit ups went unbroken pretty easily but the thruster sets were all broken into at least 4 sets.  Rough one.

9.18.2011

Sunday 9.18.11

Almond Flour Waffles!
I love breakfast food.  Give me a few hours and a good casino breakfast buffet and I will probably gain 15 pounds.  One of the hardest things about trying to eat primal/paleo is the lack of breakfast food.  Outside of bacon and eggs, the options are few.

I began trying out various recipes of primal waffles with coconut flour instead of wheat flour.  They were okay, but pretty dry.  Today I decided to try almond flour, which holds a lot more moisture than coconut flour.  They were pretty awesome, so I thought I'd share the recipe here.  I used the following:

1/2 cup of almond flour (I got mine from The Nugget)
3 eggs
2 tbsp of butter or coconut oil (I used butter)
1 tsp of baking powder
4 tbsp of coconut milk (I used the Thai Kitchen brand, also from The Nugget)
1 tsp of vanilla extract
1/2 scoop of vanilla protein powder

I mixed all of the above with a hand mixer until it was all mixed.  It was still a little thin so I added a little more almond flour as I mixed to make the batter a little thicker. Sweetener is optional but I used a little xylitol, but I probably didn't need it.

I threw it all on a waffle iron and let it cook.  It made 3 waffles from my particular iron, and they were pretty good.  I topped mine with a little sugar free maple syrup (I'm not really a paleo snob so I use some artificial sweeteners) but you could also use fruit or honey if you eat it.

9.17.2011

Saturday 9.17.11

This is what Zercher Walks with a yoke look like.
Warm Up:
- None really, just started in with the workout.  Probably not a good idea.

SWOD:
Warm Up Zercher Walks for 50 ft:
- 175x1
- 275x1
- 375x1
Work Sets:  2 Rounds of 2:00 of max distance walks (in 50 ft increments) with 375
- Round 1:  200 feet (4 x 50 ft walks)
- Round 2:  250 feet (5 x 50 ft walks)

Metcon:
5-4-3-2-1 Reps of:
- 173 lbs Stone Shoulder
- 1 50 ft prowler push at 250 between sets
Time:  15:15

The Zercher Walks are a big weakness for me and really tire out my mid back, which slowed me down a ton for the metcon.  Always fun to discover something you suck at!  Here's a video of one of my 173 lbs stone shoulders.  Must remember to wear protective clothing as now my forearms and shoulders are all thrashed from the stone.

9.16.2011

Friday 9.16.11

Warm Up:
- In between sets of power cleans I did hspu's and explosive pull ups

SWOD:
Clean Pulls:
- 320x 1, 1, 1,
- 365x 1, 1
- 405x 1
Power Cleans
- 300x1 (PR!  Finally into the 300's on this lift!)
- 275x1 (I wanted 3 but I think I overdid the clean pulls and I had nothing left!)
Weighted Pull Ups
- +75x 1
- +50x 3
- +25x 5
- Body weight x 5 CTB (wanted 7 but I wasn't getting my chest to the bar and I didn't want to kip)

Metcon:
7 Rounds for Time of:
- 5 Sumo Deadlifts @ 60% of 1rm (275, which is 60% of 455)
- 200m Run
- 15 Push Ups
Time:  12:31.

This was supposed to be conventional deadlift but I already hit heavy deads this week and I don't want to over work my back.  So I did sumo deadlifts, which I am weaker at so it was good to get some work in at that lift.  I was going to scale up the push ups to ring push ups but my arms were still smoked from yesterday so I kept it as rx'd and tried for 7 sets of 15 unbroken, which I was able to do.  One more training day and then I can rest!

9.15.2011

Thursday 9.15.11

Warm Up:
- Joint mobility.  My gymnastics warm ups have not been happening as much as I'd like this week.  I gotta get back to the basics!

SWOD:
Overhead Squat
- Warm Up Sets:  50x5, 140x3, 230x1
- Work Sets:  280x1, 255x3 (PR!), 230x5
Bench Press
- Warm Up Sets:  45x5, 135x4, 225x3, 315x2, 356x1
- Work Sets:  325x3, 290x5, 255x10

Metcon:
4 rounds for reps of:
- Max Reps of Push Press @ 155 lbs
- Matching number of reps of 24" box jumps
- 2:00 rest between rounds
Score:  I did sets of 18, 15, 15, and 13 push presses, which is 64 total. 

Craig and I started off with a lofty goal of 100 reps.  After the first set it was dropped to a more realistic goal of just getting double digits every round!  This WOD was a good example of how to be intense without a "for time" of "AMRAP" element.  I felt pretty good today despite the fact that I didn't take my usual rest day yesterday.  I'll see how I'm feeling by Saturday's strrongman workout though!

9.14.2011

Wednesday 9.14.11

This was supposed to be a rest day, but it was a SWAT training day and we did a team workout at The Compound.  We did the following:

Metcon:
AMRAP in 15:00:
- 3 Burpee Pull Ups
- 6 Wall Balls
- 9 Box Jumps

This was done as a partner WOD.  While one partner worked through the above circuit, the other partner completed a 300m row.  When the rowing partner was done, he picked up where the other partner had left off in the circuit while the first partner rowed (I know, excessive use of the word "partner").  We had an odd number of team members so I conned Holly into temporarily joining the team for 15:00 and doing it with me.

Score:  We completed 12 rounds + 3 burpee pull ups.  We came in first place, which won us nothing but bragging rights.

9.13.2011

Tuesday 9.13.11

Some days you beat the iron, some days the iron beats you.  Today was one of the latter kinds of days...

Warm Up:
Sets of handstand push ups, pull ups, and GHD sit ups.

SWOD:
Rack Pulls:
- 140x5, 230x4, 320x3, 410x2, 500x1, 590x fail
Deadlifts:
- 525x1 (tied an all time PR), 425x5

Metcon:
AMRAP in 12:00 of:
- 3 Power Cleans @ 225
- 1 Round of Cindy (5 chest to bar Pull Ups, 10 chest to floor Push Ups, 15 air squats)
Score:  I completed exactly 5 rounds. 

Everything felt heavy and I felt slow today.  I think yesterday's workout beat me up more than I thought it did!  Good thing it's a rest day tomorrow.  bc

9.12.2011

Monday 9.12.11

Warm Up:
- Mobility drills

SWOD:
Box Squats:  
- Warm Up Sets:  65x5, 155x4, 245x3, 325x2
- Work Sets:  425x0, 380x3 (PR), 350x4
Press, Push Press, Jerk Complex:
- Warm Up Sets:  70x3 each, 120x2 each, 160x1 each, 210x1 PP/J, 250x1 PP/J, 300x1, 340xfail
Shoulder Press:
- Work Sets:  208x2, 200x2, 185x7

Metcon:
On the minute for 15:00:
- :15 handstand hold
- 3 burpees
- 8 kb swings @ 60 lbs
Score:  I completed all rounds as rx'd.

Not my best strength training day, failed a lot, but I did hit at least one squat PR so all is not lost.  Weekend poor nutrition caught up to me.  Back on the horse!  bc

9.11.2011

Sunday 9.11.11

Today was a much needed rest day.  Recharged the batteries with football and food.  Bring on the next week!

9.10.2011

Saturday 9.10.11

Strongman Saturday!

Everyone one else was too broken from this last week of training (I'm looking at you , Karen) to join me so I did this one solo:

Warm Up:
Talked and put off actually doing anything for as long as possible.  I think I did one hspu and maybe one tire flip, and I carted weights all over the place setting stuff up.  That's about it.

SWOD:
None.  I think I'll get enough in the metcon!

Strongman Metcon:
5 rounds of:
- 1:00 max tire flips (#4 tire)
- 1:00 max keg clean and presses
- 1:00 max 50 ft farmers walks with 150 lbs in each hand
- 1:00 rest

Score:  96 total reps.  

I was pretty well locked in to 9 tire flips every round and 2 farmers walks, so it came down to how many keg clean and presses I could do.  The first round was all about figuring out the weight and how to balance it, then I got into a decent rhythm.  Also, I gotta set it up where I can do tire flips in a straight line.  I had to change direction every 4 flips, which took away probably 1 or 2 reps each round.  Next time 100+ should be no problem!

9.09.2011

Friday 9.09.11

Research suggests that graphic violence and nudity increase your viewership.  I'll start with the graphic violence and see where I need to go from there.  Apparently when you scrape already damaged skin against a hard surface, the hard surface wins.

Warm Up:
3 rounds of:
- 5 Reverse Hypers
- 4 Toes to Bar
- 1 Handstand Push Up

SWOD:
Power Cleans:
- Warm Up Sets:  45x burgener warm up, 95x deadlift, clean pull, clean high pull, muscle clean, power clean, 135x 3 power cleans, 185x2, 225x1, 275x1, 315x 3 clean high pulls, 355x 3 clean pulls
- Work Sets:  295x1 (PR), 270x3 (PR), 2, 1

Metcon:
3 Rounds for Time:
- 400m Run
- 12 Power Cleans @ 185 (about 10 pounds over 60%)
- 21 Box Jumps

Time:  16:01.  Those box jumps get me every time!

9.08.2011

Thursday 9.08.11

3 days post rope climb and this is what I'm dealing with.  Wear your protective gear, kids.

Warm Up:
 3 sets of:
- 5 Reverse Hypers
- 4 Toes to Bar
- 1 HSPU (unassisted with full range of motion)

SWOD:
Box Squats:
- Warm Up Sets:  65x5, 155x4, 245x3, 335x2
- Work Sets: 425x0 (failed), 385x2 (wanted 3, wasn't happening), 345x5 (PR!  At least one set went right!)

Metcon:
3 rounds for max reps of:
- 60 seconds of Sit Up Med Ball Throws w/ 20 lbs:  20, 22, 19
- 60 seconds of Push Ups:  35, 32, 27
- 60 seconds of Ring Rows:  15-13-10
- 4 20-yard shuttles in 60 seconds
Score:  61 total Sit Up Med Ball Throws, 94 total push ups, and 38 total rings rows for 193 total reps, not including sprints.

9.07.2011

Wednesday 9.07.11

Forced rest day due to an all-nighter at work.  I was supposed to get 3 miles in today, instead it's right back to work!  Oh well, extra rest never hurt anyone.

9.06.2011

Tuesday 9.06.11

585 pounds of rack pull madness!

Warm Up:
3 rounds of:
- 5 Reverse Hypers
- 4 Toes to Bar
- 3 False Grip Ring Pull Ups
- 1 Handstand Push Up (I was able to go head to floor with no bands on these pretty easily today)

SWOD:
Today was a heavy day...
Rack Pull: 
- Warm Up Sets:  45, 135, 225, 315, 405, 495
- Work Sets:  585x1  PR and the first time I've done anything with 6 plates on each side!
Deadlift:
- Warm Up Sets:  45, 135, 22, 315, 405
- Work Sets:  520x1, 470x3, 420x5
Pull Ups
- Work Sets:  +75x1, +50x3, +25x5, body weight x 8

Metcon:
5 rounds of:
- Max reps of 185 bench press
- Max height box jump for 3 reps
Score:  I did 77 total reps of bench (25, 15, 13, 13, 12) and my highest box jump height was the 30" box with two 45 plates stacked on top.









9.05.2011

Monday 9.05.11

 Today was Labor Day and CrossFit Football did not disappoint with the labor part....

10:00 Gymnastics Warm Up:
Rounds of:
- 6 Reverse Hypers
- 4 Controlled Toes to Bar
- 2 Handstand Push Ups (back pack style, full range of motion)
- 1 Muscle Up attempt (I say attempt because I went 0/3 today)

SWOD:

Press: 
- Warm Up Sets:  65x 3 presses, 3 push presses, 3 jerks, 115x 2 of each, 155x 1 of each, 205x 1 push press and 1 jerk, 245x 1 push press and 1 jerk, 295x 1 jerk, 335x 1 jerk (PR!)
- Work Sets:  206x3 (3rm PR!), 195x5 (5rm PR!), 180x7
Front Squat:
- Warm Up Sets:  70x5, 160x4, 250x3, 300x2, 340x1 (PR!)

Metcon:
Four rounds, each round consists of 3 cycles of the following:
- 2 Front Squats @ 275 (80% of 1 RM)
- 10 Plate Slams @ 45 lbs
- 1 Rope Climb - 15 feet
Rest 2 minutes between rounds.

I got 2 rounds in and had to quit.  I literally could no longer grip the rope.  Guess I found something else in gymnastics I need to start working on.  I did another 2 rounds of front squats and plate slams to make myself feel better about quitting.  That was officially the second workout in my CrossFit career that I have had to quit. The other being "Kalsu" which is just terrible.  Oh well, tomorrow's another day.  At least I hit some good weightlifting PR's.

Below is a picture of the damage 6 rope climbs caused me.  I wore high socks, but obviously I need more protection that that!  As I type this it's raised even more! bc

I should've subbed rope climbs for rowing.  When in doubt, row it out! (Just kidding, do the rx'd movements.)

9.04.2011

Sunday 9.04.11

Rest Day.

I did do some rolling out of my mid back, which was pretty tight from the yoke walks yesterday.

9.03.2011

Saturday 9.03.11

Let's get it started!  If you're tuning in to my training log, you'll see a mixture of CrossFit Football, gymnastics, strongman training, and endurance work.  Hopefully I can meet my goal, which is just being all around more awesome.  But specifically, my goal is to decrease my body weight to 225 while achieving a 1700 CrossFit Football Total (power clean, squat, bench press, and deadlift 1rm added together). 

With that in mind today was Saturday, which is strongman training day:

SWOD:
Max weight yoke walk for 50 feet (must complete the entire 50 feet without dropping to count)
- Set 1:  175
- Set 2:  355
- Set 3:  455
- Set 4:  535
- Set 5:  635 (Missed on the first try, got it on the second try.  The first try was WAY off balance and can only be described as a 635 pound steel tornado)
- Set 6:  717.  Here's a video of the final effort.  Note the complete stop about 10 steps in while I re-stabilize the load.  Also note the poor video quality which looked a ton better on the iPhone.


Metcon:
"Mckenna"
15-12-9 reps of:
- 115 pound stone squat clean and press
- Chest to Bar pull ups

This took me 17:30 to complete.  Probably could have done it faster (note Craig's time on the same WOD) but I did it "dueling banjos" style with Matt, where I would do one rep with the stone, then he would do one, and so forth.