7/31/2010 training

Aight, great day, short session, nice weather

Shoulders dislocates/upper body foam rolling

Weighted Pullups / Weighted dips (working on hitting a deep full hang and coming out of it quickly)
BW x 6, 6 / Bw x 6, 6
25 x 4 / 25 x 4
45 x 4 / 45 x 4
55 x 4 / 70 x 4
65 x 6 / 90 x 6 - first work sets
70 x 6 / 110 x 6
65 x 10 / 90 x 12
55 x 12 / 100 x 12 - I was shooting for 2 heavy sets between 4-6 reps and 2 sets between 8-12 reps. Went too light on the pullups on the heavy sets. Higher rep dips turned out to be easier then I thought. Big improvement over last week.

7/30/2010

Track training.

think I'm slowly getting better at this. It seems that most crossfitters don't do a ton of track work. I love it, and hate it...

Skipping warmup
A skip
B skip
Fall starts

4 cone suicides - 4 sets - 2/side

4 x repeat 400s. 30 sec. rest between sets.
1:15
1:17
1:25
1:15
Third set sucked, I really could have pushed harder here. I want to be able to run 1:15 laps during WODs. That's all!

blew a casket today

7/29/2010 training

Went into today's workout tired.

Foam/baseball roll
Hip/quad/priformis static stretches

Deadlifts
135 x 5, 5
225 x 3, 3
275 x 3
305 x 1
345 x 1
375 x 1
405 x 3 - slowly getting back into deadlifting, no belt

Overhead Lunge - last few reps tweaked my back, going a little heavy on these
45 x 8/leg
95 x 8/leg
135 x 6/leg
185 x 6/leg
200 x 3/leg Big new PR technique here not bad, I have a video Mike took, I'll get it up later

Here's where it got sticky...

WOD - mountain sectional
6 squat cleans @135
9 Chest to bar pullups
12 box jumps 24"
AMRAP in 10 minutes. I did three in 3:30, and felt my throat tighten up... never happened before. Struggled through another round and quit. Never had that feeling before. Hopefully it never happens again. I think its just a sign I was pushing a little too hard this week. The winner at that sectional did just over 6 rounds. next time I hit this WOD I'm going to kill that.

7/28/2010 training!

Heyoo.

Trained today on about 2 and a half hours sleep. Spent last night in the emergency room. Don't worry, everyone's ok. Took about a 45 minute nap today at the library, drooled all over the desk. Had about a half cup of coffee, was just enough to get me moving.

Shoulder dislocates - maybe 20-30 reps
Foam roll thoracic mobs

Bench Press / Rope climbs - rope is 15' up, started every rep with my butt on the ground. No legs on all sets but last 2 when practicing my technique
45 x 5
95 x 10
135 x 5
135 x 3
185 x 3
205 x 3
200 x 10 / 2 reps rope climb up and down
210 x 10 / 2 reps
220 x 8 / 2 reps
230 x 8 / 2 reps
240 x 6 / 2 reps w/feet
250 x 6 / 3 reps with feet

Surprised with the benching since I didn't sleep last night, weights are going up, pretty pumped. Monday's workout sucked I wonder why. The past two days have been great. I think it may have been the drinking and partying saturday night. But I do fear that if I'm not dancing like a madman at the bar, no one else is out there picking up the slack.

Oh ya, Mike push jerked 200lbs the other day, pretty awesome.

Progress Pictures + 7/27/2010 training

Here are a couple progress pictures, Been training since I was about 14, weights started at 16. Not training for size, I've been impressed with what crossfit has been doing for my body. My diet plays an equal role though.









Training!
Good day today. I needed it badly from such a terrible workout yesterday.

Turkish Gets
45lbs x 3/side
75 x 5/side - PR both sides
95 x 2 Left (almost 3) x 3 Right both PRs

Complicated WOD -here's a video if you are too confused - http://www.youtube.com/watch?v=Lo5hnONjRSs
Basically I did 10 rounds of 155lb Clean and Jerks
First round 1 rep, second round 2 reps, etc up to 10 reps.
Between each round of clean and jerk I did a "cindy" which is 15 bodyweight squats, 10 pushups, and 5 pullups

Finished in 17:55 - Khalipa did it mid 14's and spealler in the 12s. This was TOUGH. Only thing that didn;t feel too tough were the pullups. I need to get better at conditioning with barbells, as well as bodyweight stuff..... Damn where don't I need improvement?

Happy with this. Definitely need to get better though. This just exposes a weakness to work on.

TERRIBLE DAY!

Absolute dump day - felt horrible, felt really weak and my back started acting up, chalk this up to a victory... NOT!

Foam/baseball roll

Box Jumps 2 x 5
1 leg box jumps 2 x 5/side

Squat Snatch
95 x 1
135 x 1
165 x 1
185 x miss, miss, miss, miss, miss - just felt bad

Power Clean
135 x 3
185 x 1
205 x 1
225 x 1, 1 dumpy lifts

Push Jerks from rack
135 x 1
165 x 1
185 x 1
205 x 1
225 x 1 - technique work

Front squats
135 x 3
185 x 3
205 x 3 - back started acting up.

Horrible day, hopefully today I'm feeling like an animal to make up for this shit!

Missed yesterday's post

ok 7/25/2010

Easy day - shoulder and upper back mobility

Weighted Dips / Weighted pullups
BW x 12 / BW x 12
25 x 12 / 25 x 12
45 x 12 / 35 x 12
70 x 10 / 45 x 10
90 x 7 / 55 x 10
90 x 8 / 65 x 8
90 x 7 / 70 x 8

AHHH!! IM IN A HURRY

7/23/2010
Skips A, B, arm swings
Acceleration starts 3 x 50m

Lateral deceleration drill 5 x 10sec. 10 sec. rest
Shuffle change of direction on command 3 x 10 switches

WOD - Helen
400m run, 21 - 55lb swings, 12 pullups (i used rings)
3 rounds
8:18 - wanted faster but this wasn't bad. I need to get my running faster. Swings were ez. My last set of pullups was 6, 3, 3. Regular pullups would definitely be easier. not bad but not where I need to be!

Well I guess I forgot yesterday's training

7/21/2010

Upper body foam roll and shoulder dislocates

MB Punch pass 2 x 5/side
MB Soccer throw 2 x 4/side

Bench Press / 1 hand pullup
45 x 5
95 x 5
135 x3, 3
185 x 3, 3
190 x 10 / Green band 1h pullup x 5/side
200 x 10 / purple band pullup x 4/side
210 x 8 / 2 red minis x 3/side
220 x 8 / 1 mini x 1/side
230 x 6 / 1 green x 5/side
240 x 6 / 1 purple x 3/side

Ring Front lever work 3 sets - uneventful day, was tired, 1h pullup is getting much better though

7/22/2010

Foam/baseball roll
Static Stretch
Glute Activation

Deadlifts
135 x 3,3
225 x 5
275 x 3, 1
295 x 1
315 x 1
335 x 1
345 x 1
365 x 1
385 x 1
405 x 1 - Haven't tried pulling heavy in a long time, called it here. Not feeling especially strong/want to make sure my back holds up

Overhead Barbell Walking Lunges
45 x 5/side
95 x 5/side
135 x 10/leg
165 x 10 on left, 9 on right - very difficult. Getting stronger here though, feels great!

Crossfit games 2010 WOD
4 ring handstand pushups / 3 barbell power cleans @ 205
7 rounds for time.

5:53 - missed a few cleans, could have gone faster on the cleans

Although I wanted to try this event because I knew I'd be strong at this I don't think I hit my true potential. All pushups were unbroken, the cleans weren't very pretty. technique needs to improve when I'm tired! The winner at the games for this event was Spealer with 4:27. I've got my work cut out! Pretty pumped with my progress though. I'm getting better all the time...

Goals by sectionals next year:
Be able to deadlift 500lbs consistently - old best is 535 but I feel like my deadlift strength goes quickly if I'm not hammering it.
Push Jerk 300lbs consistently, Thats my best but its not consistent
Snatch 250lbs - best is 190, Im a bit far off for this one
Front Squat 365 x 1, back squat 405 x 1 - all clean and deep - there was a time when my back squat was there.
Squat Clean 315 - I suck at squat cleans right now, I've hang cleaned 295 in the past.

Those are my strength goals, I definitely need to get my conditioning up but my goals will come in time there... I want to figure out what times I need to get for certain WODs to put me as a top scorer in my section and region.

I've got some terribly upsetting news...

Lindsey Lohan is going to jail for 22 days!

Ahhhhh!!

Training 7/20/2010
Foam/baseball roll
Snatch Warmup

Barbell Getups
45 x 3/side
95 x 3 on rt. side 95 x 1 on left - Big Prs on both hands
115 x 1 right, 105 x 1 left
125 x miss on right. Hardest part is when the barbell starts to swirl mid set.

WOD - 2009 crossfit games final event, the chipper.

15 cleans @ 155lbs - did it unbroken, ez
30 toes to bar - 20, 5, 5
30 24" box jumps - unbroken, ez
30 double unders - unbroken, ez
15 thrusters @ 135 - 10, 5 -easier then I thought they'd be
30 chest to bar pullups - 10, 8, 7, 5 - getting tough
30 burpees - 15, 10, 5 - here is when I started pooping out, extremely tough
300' 45lb plate walking overhead lunges - dropped the plate 4 times to rest, pretty pathetic, took a ton of time here. Definitely my weakest link, whole body was dead tired. Lost a lot here, I could have done better if I was mentally tougher.

14:38

I actually took the event from a different website, the original chipper had 15 muscle ups and 30 push jerks with 40lb DBs. Top finisher was in 19:46 AFTER the rest of the events. I'm going to do the chipper in its entirety next week...

No more being a baby, need to be tougher at the end.

whoop

7/19/2010

Today's training, a long day, mondays always are.

Foam/baseball rolling
Static stretch hips, quads, piriformis

Snatch dynamic warmup

2 x 5 Box Jump
2 x 5/side 1 leg box jump

Snatch Balance
95 x 3
115 x 3
135 x 3
155 x 3
175 x miss, miss, 1 - changed my foot position (was falling downhill on the missed reps)
185 x miss, 1
190 x 1 - I actually wanted 195lbs and was missing a 5lber on one side. Actually got the lift but ended up going sideways out the door to get it, I have a great video.
205 x 1 - Big new Best here.

1motion clean and jerk
135 x 1, 1 1
155 x 1
175 x 1
185 x 1
195 x 1
205 x 1
215 x 1 - started looking sloppy so i stopped here
95lbs x 30 - 1:37

Front squat - first time back since I tweaked my back, took my stance much wider it feels better out here
Worked up to 185 and stopped, didn't want to push hard first week back.

Ring Palof press 4 x 5 and done.

7/18/2010

Gray Cook Lifts 3 x 10/side @ 20, 30, 35lbs

Ring Dips / Pronated Pullups
45lbs x 12 / 45lbs x 12
50 x 12 / 50 x 11
55 x 10 / 50 x 10 - started too heavy on these sets, next week will be more appropriate.

7/16/2010

I think the crossfit games finals start tomorrow, I'm pretty pumped! i got to compete against a bunch of the finalists and i'm shooting high for next year. Big time goals to win sections and regions and make it to cali!

First things first, I suck at bodyweight squats

Training today @ the track

Static Stretch

Skips
Arm Swings
A, B, C's

Ladder change of direction drills
4 x 3 drills

3 pt cone drill. Stuff I used to do nwith my athletes, fun and exhausting
2 x 10

WOD - 400 meter run, 50 bodyweight squats - 4 rounds for time
10:53 sec. The squats were tough. My 400s averaged 90-100 sec. per lap. pretty slow but my legs were jello for most of the lap.

I think chris spealer did 9:30 or something absurd like that... I'm getting there.

What a day!

Another day on the farm in the eagle's nest

7/15/2010

Foam/baseball roll
Static stretch

Dead lifts - all technique here, testing out my back here is all
135 x 5, 5
185 x 5, 5
205 x 5 - called it here, back is feeling good, no need to push it, next week I'll be 100%

Barbell Overhead walking lunge
95 x 6/leg
135 x 6/leg
165 x 6/leg
185 x 6 on left leg, 5 on right leg - super tough, almost dropped the weight a couple times, really sloppy. Actually really surprised I was able to jump to this weight today. I think my overhead stability is improving, go figure.

WOD:
Ring Handstand Pushup / 50' Rope Whip Smash / kipping pullup / double unders
5 / 20 / 4 / 100
4 / 40 / 8 / 80
3 / 60 / 12 / 60
2 / 80 / 16 / 40
1 / 100 / 20 / 20

13:35 - Halfway through this workout I noticed a wasp nest where I was doing pullups so the rest of the workout whenever I had to do the pull ups I had to run 400' back and forth to the next closest thing to do pull ups on. Slowed me down quite a bit. Actually this workout wasn't too tough at all. I expected much worse. Really surprised with my conditioning lately.

New template

I figured the last program I was rolling through needed to be changed since it jacked up my back and knees. Here's a rough copy of what i'm doing now

Montag:
Foam / baseball rolling
Static stretch hips, quads, piriformis
Snatch Mobility drills

Box Jumps single and double leg 2-3 x 3-5

Snatch Variation max 1-3 reps
Clean and Jerk variation max 1-3 reps
High rep snatch or clean variation 1 set.
Squat variation max 1-5 reps

Tough Plank variation 3 - 5 x 5-50

Tuesday:

Foam / baseball rolling
Static stretch hips, quads, piriformis

Get-up variation 3-5 x 3-10 reps

WOD - Mostly lower body stuff

puke/go home crying

Wednesday:

Shoulder + Thoracic Mobility schtuff

Med Ball throws 2-3 x 3-5

Bench press / 1handed row variation usually wave the volume and sets

Ring Abdominal stuff - Front levers, L-seat, flag work

Thursday:

Foam / baseball rolling
Static stretch hips, quads, piriformis

Deadlift variation - week 1 speed, week 2 heavy, week 3 speed, week 4 Deadlift WOD. this uber complicated strategy is really just to make sure I don't blow discs out my back weekly because I'm putting too much stress on my back.

Lunge variation 2 - 5 x 4-12 reps/leg

WOD - with upper body stuff too

Friday:

Track stuff @ winslow highschool.

Skipping warmup

Agility/ladder drills 3-5 sets

track nonsense - 100's up to 400's, If I'm feeling masochistic then 800's.

Saturday:

Shoulder + Thoracic Mobility schtuff

Lift/chop variation

Weighted dip variation / weighted pull-up variation.


Well, thats my feeble effort at program design. Is it too complicated? yes. Does it make little to no sense? yes. Will it make me better? Beats me.

Honestly I made this program based on the things I know about my body, the sport I'm trying to get better at (crossfit) and all the learning I've done this far about training. i'm still looking for someone else who's really interested in not just competing in crossfit but winning. Let me know, my setup is sweet!

New Post!

7/14/2010 - Taking this week as an easy week to let the back heal up. Bench Press felt fine to do. Back feels close to 100%.

Got a new tug of war rope! 50' perfect for rope battling / whip snaps / rope climbing

Shoulder dislocates 5 x 5-10 reps

Whip Smash 3 x 50 reps (rep counted if wave goes all the way down)

Bench Press / Green band assisted 1 hand pullup
95 x 5
135 x 5
185 x 3
185 x 12 / 5 reps/side
195 x 12 / 5 reps/side
205 x 10 / 3 reps/side
215 x 10 / 3 reps/side
220 x 8 / 3 rep/side - called it here on bench, even though I was planning another set. 8th rep tweaker my rt. elbow too. The 215 set was tough, 220 was cake but I had no spotter and was a bit tired from the 215 set. I kept having premonitions of dropping the bar on my neck, which is never good...

Ring goofy stuff
Front levers 5 x 1 second holds
Knees tucked L-seat to Front lever 3 x 4-6
Front Lever (knees tucked) 2 x 10-20 seconds.

And I started drinking coffee again today, SO I'M ALL JACKED UP STILL!

Training when its too hot for bees

7/12/2010 - Giving my back a week to recover before ripping into it again. Little modified workout today, still tough

1 hand Overhead reverse Lunge - put a dumbbell in 1 hand and then do reverse lunges
35lbs x 10/arm/leg
55lbs x 10
75 x 10
95 x 10
115 x 5/arm/leg

Ring Palof Press - video in my youtube...
4 x 5-10

WOD - chipper
30 reps wallball (15lb ball)
100' forward drag and 100' reverse drag x 100'
30 reps/leg 60lb Med ball Forward lunge (shouldered the ball while lunging)
100' forward drag and 100' reverse drag x 100'
30 reps 40lb Med Ball Squat Jump
100' forward drag and 100' reverse drag x 100'
30 reps 60lb Med Ball Clean and Press
100' forward drag and 100' reverse drag x 100'
30 reps Knees to Elbows
100' forward drag and 100' reverse drag x 100'

15:45 - felt like dump afterwards, yes!

7/9/10 trackin it up

My back is pretty jacked up from the front squats the other day. Got worse. anyway, just gonna rest and avoid that hurts for now.

Track worko

A Skip
B Skip
C Skip

Change of direction drills 5 sets

5-10-5 drill 5 sets

8 x 100meters 30 sec. rest between.
14.3 sec
14.8
14.7
15.6
15.0
15.8
16.0
15.9

Didn't push 100% my back was bugging me a bit here.

7/8/2010 training

Wooo,

I'm taking a break from caffeine for a week. I find I get reliant on it and push a little too far in my training. Which I think is contributing to the feeling of being run down.

Great workout today but I ended up tweaking my back. It was a little bit on the fritz from the sand bag work monday. I don't think I'll be doing much sandbag work anytime soon.

Long foam roll and stretch warmup
Dynamic warmup

MB Overhead throw 3 x 5
MB Slam 3 x 8 - was supposed to do whip snaps but my rope didn't come in the mail yet.

Speed deadlifts 5 x 2 @ 275 - fast and easy 45 sec. rest between sets.

Snatch Balance - didn't push too far on the first day.
95 x 3
115 x 3
135 x 2
155 x 1
165 x 1
175 x 1
185 x 1 - pretty pumped I got this first day trying, big numbers in the future.

Had a few misses here and there, nothing to write home about

Front Squat
95 x 5
135 x 5
185 x 5
205 x 5 - tweaked my back here. Pretty sure I rounded my back slightly at the bottom, gah
210 x 5 - wanted to to atleast do what I was supposed to do. Back was irritated but wasn't further aggravated.

Ring L-seat to Front lever 3 x 2-3 These are HARD! Ill get some video up soon

WOD - this one was from the crossfit main site. Pretty pooped after everything but was looking forward to this workout.

40 double unders
30 box jumps to 24"
20 KB Swings 1.5 pood (52.5lbs) I used a dumbbell

5 rounds : 11:05

I think Chris Spealer posted he got just under 10 minutes. Pretty pumped with my time. My jump rope sucks butt and I'm jumping rope on top of composite board that breaks each time I jump because its sitting on top of grass. Give me some level ground and a solid jump rope and I'll dominate this WOD. Rope was definitely what slowed me down here.

Two big Gross Anatomy exams tomorrow. I love lamp!

Holy Piss!

I was wiped today. Yesterday's workout took a bunch out of me. Tired today all day, kind of quiet and grumpy. Last week's workouts took a ton out of me and I'm pretty sure I'm not completely recovered so I decided to take a bit easier at the end of the workout. Sore all over, crick in the neck and back. Anyway..

Put some new vids up on youtube if you want to take a look.
http://www.youtube.com/djpope
I figure if I at least put some videos up of what I do it won't be so confusing.

7/6/2010

Foam roll and dynamic warmup

Box Jump 3 x 5
Single Leg box jump 3 x 5/leg - fun

Bench Press / 1 arm pullup 5 x 3-4 reps/arm w/green band assistance
95 x 5
135 x 5
155 x 3
175 x 12
185 x 12
195 x 10
205 x 10
215 x 8
225 x 8 - None of the sets were particularly tough. This is the start of an 8 week cycle.

Turkish Get-up w/barbell
45 x 5/arm
55 x 5/arm - no rest between reps

Car Push x 100' / 180lb sand bag x 100' / 100lb sled reverse drag x 100'

Had to run back to the start to get the next implement.

Only did one set. Felt sluggish but not too tough. I wanted to do a couple more sets but figured I need to rest up so I don't get trashed in the future. Think I set a world record for sweating today. Its great!

7/05/2010

I put some new vids up on youtube! Sorry it takes me forever to set up for the lifts

http://www.youtube.com/djpope

Troining...

Piriformis roll on a baseball and a stretch afterwards
Foam roll quads, calfs, hips and static stretch afterward
Foam roll thoracic spine and posterior shoulder + shoulder internal rotation stretch afterwards
This is what a typically foam roll session is like

Dynamic warmups

Shotput throw 3 x 5/side (talk about pitiful)
Med Ball Soccer Throw 3 x 4/leg

Barbell Power Clean and Jerk (All one motion)
95 x 5
115 x 5
135 x 5
155 x 5
175 x 5
155 x 5 - could have done more weight but my technique was falling apart. I figure this will get better in the next few weeks

Barbell front squat - starting an 8 week cycle
All squats are full range olympic style.
95 x 5
135 x 5
155 x 5
175 x 5
185 x 5
195 x 5
205 x 5 - Could have ground out more weight but I plan on increasing 5lbs each session, hopefully putting me at 285 x 5 at the end of this.

Barbell Overhead Lunges - talk about difficult...
95 x 10/leg
115 x 10/leg
135 x 8/leg, holy doo doo this was tough

Ring Palof Presses, I just put a video up on youtube of this.
3 x 6-10

WOD - 180lb Sand Bag Pick and Clean 5/4/3/2/1 - with 20 double unders after each sand bag

4:45 - thought this would be harder. not tough, could have gone faster. More weight next time. I'm really liking the exercises for this upcoming cycle, pretty excited for the rest of the week!

7/3/2010 - training

Someone was buying a turkey today at the start of my workout. Its nice to have a relaxing atmosphere in nature to train. Alright, enough hippie talk.

last day of my 4 week cycle. Couple maxes today in pullups (pronated) and ring dips. My buddy Mike took some videos, I'll have em up soon.

Foam Roll - Shot put piriformis roll
Dynamic warmup

Burpee broad jump 4 x 5 - got the idea from an old boss, pretty fun

Ring Dip / Pronated pullup (full hang, chin over bar)
Bodyweight + 25lb x 3 / Bodyweight + 25lb x 3
45 x 3 / 45 x 3
70 x 3 / 70 x 3
80 x 1 / 80 x 1
90 x 1 / 90 x 1
100 x 1 / 100 x 1
110 x 1 / 110 x 1
120 x 1 / 120 x 1
130 x 1/ 125 x 1
140 x 1 New Best / 130 x 1 - You be the judge if I got my chin high enough, vid up soon - Personally I think I didn't get high enough
150 x miss, miss

Very happy with those numbers. Getting stronger, I expect to be doing 150lbs on the pull-up by the end of summer. Would love to get 180 on the ring dip (4 - 45lb plates) This is a lofty goal though.

WOD -
Ring Muscleups / Burpee box jump
21 / 21
15 / 15
9 / 9

10:36 - could have gone a bit faster here. Muscleups done with full arm extension in the hang to start. I'd say about 6 of those 45 muscleups weren't full extension but I counted them anyway. Burpee box jumps done unbroken, not the limiting exercise here.

Rounds out the cycle, I'll get some pics up soon!

7/3/2010 track work

Met at the track today. Wanted to test out my 400meter time.

Wellllll....

Dynamic warmup
Skips
A Skips
B Skips
C Skips

4 x 100m runs. Was hitting these between 12 and 13 seconds. Wanted to get an idea of where I wanted to be in the 400.

400 m x 1 - 58 seconds. Slower then in college. Could not maintain my speed toward the back 150 meters. Form fell apart too. Couldn't keep my hips under me and started running with a big lordosis. I'll be improving here in time. I'd love to get my 400 under 54 seconds.

wooooooooooo

Ya dood

7/1/2010 training

Foam Roll Dynamic warmup

MB Overhead Throw + retrieve 3 x 5
MB Slam 3 x 10

Squat Snatch
95 x 3
135 x 2
155 x 1
165 x 1, 1
175 x miss, 1, 1(wasn't happy with the technique)
180 x miss, miss, miss, miss
135 x 1 - went back down for some confidence
165 x 1
180 x miss, miss, 1
185 x 1
190 x miss, 1 - can't believe I made this after missing 180 lbs 6 times. Felt determined today.

Tons of sets ripped the crap out of my hands.

Ring Hanging L-sit to front lever 3 x 3-5

Ring Front lever 2 x 5 - 1 second holds.

WOD - 275 Deadlift x 5 / 10 handstand pushups / 20 double unders
As Many Round As Possible 12 minutes (AMRAP 12 min.)

I finished 7 rounds, 4 pushups short of 8 rounds. handstand pushups were the definite weakness here. Double unders were easy. Dead lift was challenging but didn't slow me down at all.

4 sets of raspberry picking, done