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Michael

WOD 20230807 150 150 Michael

WOD 20230807
Strength:
Back Squats
5×6 increasing to 75%
1st squat @ 3 second tempo, then 5 normal
I worked up to 185

Metcon (Time)
For Time:

10-9-8-7-6-5-4-3-2-1
Man Makers (2×35/25)
200m Sprint after every round

Yeah, this S U C K E D! I ended up doing 10 8 6 4 2 reps @30# dumbbells

WOD 20230804 150 150 Michael

WOD 20230804
Larry (Time)
21-18-15-12-9-6-3 reps for time of:
* Front squats
* Bar-facing burpees
* 200-m sandbag carry after each round

I was *not* ready for this today, for sure. I wasn't feeling the burpees for whatever reason (only going Monday and Tuesday this week, perhaps?) Either way, It took me 38:13 @ 95# squats, regular burpees and ~50# sandbag…meh

Using TCP for DNS Queries 150 150 Michael

Using TCP for DNS Queries
So, I came across an interesting situation the other day. A linux machine I was working on could access a DNS server, but only via TCP.

$ echo exit |telnet 192.168.1.5 53
Trying 192.168.1.5...

Connected to 192.168.1.5.

Escape character is '^]'.

Connection closed by foreign host.
Sweet, it looks like I can use the DNS server! Let’s make a query to be sure…
dig www.google.com @192.168.1.5




; <<>> DiG 9.11.36-RedHat-9.11.36-8.el8_8.1 <<>> www.google.com @192.168.1.5
;; global options: +cmd
;; connection timed out; no servers could be reached

Hmm, looks fishy, especially since I just used telnet to connect to port 53. Google-Fu OK, after some reading and thinking, telnet used TCP to connect to the port – DNS uses UDP. I bet that’s it. Let’s see if we can dig using TCP.

$ dig www.google.com @192.168.1.5 +tcp

; <<>> DiG 9.10.6 <<>> www.google.com @192.168.1.5 +tcp
;; global options: +cmd
;; Got answer:
;; ->>HEADER<<- opcode: QUERY, status: NOERROR, id: 58292
;; flags: qr rd ra; QUERY: 1, ANSWER: 6, AUTHORITY: 0, ADDITIONAL: 1

;; OPT PSEUDOSECTION:
; EDNS: version: 0, flags:; udp: 512
;; QUESTION SECTION:
;www.google.com. IN A

;; ANSWER SECTION:
www.google.com. 232 IN A 64.233.177.105
www.google.com. 232 IN A 64.233.177.106
www.google.com. 232 IN A 64.233.177.99
www.google.com. 232 IN A 64.233.177.104
www.google.com. 232 IN A 64.233.177.147
www.google.com. 232 IN A 64.233.177.103

;; Query time: 19 msec
;; SERVER: 192.168.1.5#53(192.168.1.5)
;; WHEN: Thu Aug 03 09:07:05 EDT 2023
;; MSG SIZE  rcvd: 139

Well, look at that, we can use TCP for DNS. Now, how do I get NetworkManager to actually use TCP for DNS? Google-Fu Ah-ha! You can use nmcli to configure ipv4.dns-options and set “use-vc”. Let’s give it a whirl…

# cat /etc/resolv.conf
# Generated by NetworkManager
search internal.net
nameserver 192.168.1.5
# nmcli con mod ens192 ipv4.dns-options "use-vc"

# systemctl restart NetworkManager
# cat /etc/resolv.conf
# Generated by NetworkManager
search internal.net
nameserver 192.168.1.5
options use-vc

Alright, that did something. Now, let’s see if we can dig without using the “+tcp” option…hmm still times out. Does the host command work?

$ host www.google.com
www.google.com has address 64.233.177.99
www.google.com has address 64.233.177.103
www.google.com has address 64.233.177.104
www.google.com has address 64.233.177.105
www.google.com has address 64.233.177.106
www.google.com has address 64.233.177.147
www.google.com has IPv6 address 2607:f8b0:4002:c09::67
www.google.com has IPv6 address 2607:f8b0:4002:c09::69
www.google.com has IPv6 address 2607:f8b0:4002:c09::6a
www.google.com has IPv6 address 2607:f8b0:4002:c09::93

Yep, that did it. So we’re in business, using DNS over TCP by setting the option “use-vc”. Granted nobody will read this, but it’s here so I’ll remember it one day in the future, when I run across this again…

Also, this is my first post with actual html code in it, via email. I wonder if it will get formatted properly. Markdown would be much better – maybe I’ll look into that if this one works.
WOD 20230731 150 150 Michael

WOD 20230731
5 Rounds:

Min 1: ME Cal Row
Min 2: ME GHD SU
Min 3: ME DB Devils Press (2×35/25)
Min 4: Rest
Score is total number of reps. Consistency is the goal.
This was a good one. I did ab-mat sit-ups and got 239 reps. 
WOD 20230728 150 150 Michael

WOD 20230728
Hidalgo
For Time:
Run 2 Miles
Rest 2-Minutes
20 Squat Cleans, 135#
20 Box Jumps, 24''
20 Walking Lunge Steps, 45# Plate Overhead
20 Box Jumps, 24″
20 Squat Cleans, 135#
Rest 2-Minutes
Run 2 Miles

Wow, that was rough! I did it in 73:16 without a vest, but otherwise Rx

WOD 20230727 150 150 Michael

WOD 20230727
Deadlift (Weight)
Wave Sets
3-5-3-5-3
RPE 10-7-10-7-10

So, as much as I used to *love* deadlifts, I'm keeping myself from going over 225#, as that seems to hurt my lower back, something serious…so, 225# today.

Metcon (Time)
For Time:
21-15-9
Cal Row
Sandbag Devils Press (50/25)

This was a good workout. Capp said he did dumbbells, so I did as well, mostly because I hate sand and I'd hate for the sandbag to leak on me. 9:41 with 25# dumbbells.
WOD 20230724 150 150 Michael

WOD 20230724
Back Squat (Weight)
Wave sets
3-5-3-5-3

I did 185# for the heavy sets of 3

Metcon (AMRAP – Reps)
5 AMRAP:
12/9 Echo Bike Cal
10 DB Thrusters (2×50/35)

Rest 2:00

5 AMRAP:
50 DU
10 DB Front Squats

Rest 2:00

5 AMRAP:
10—25ft. Sprints
10 DB Walking Lunges

They counted reps on the board, but I didn't feel like mathing today. Here are my rounds and reps: 2 + 1, 3, 2 + 1 35#
WOD 20230720 150 150 Michael

WOD 20230720
Nobody wanted to do today's WOD so Coach Mark made one for us (that I slightly modified)

20 Minute AMRAP

500m row
10 alt-dumbell snatch
15 push-ups
20 hollow-rocks

I subbed in my shoulder-tap push-ups and subbed out sit-ups for hollow-rocks. Additionally, I just did 5 rounds instead of the 20 minutes, as Bruce said 5 rounds was good. That took me 27:33 and it was actually a good workout.

WOD 20230718 150 150 Michael

WOD 20230718

15:00 AMRAP:


25 ft. HSW
15 GHD Sit-ups (GHD to parallel/V-Ups/Abmat SU)
10 Box Jumps
15 T2B (Kip Swing to L-Sit/Kip Swing to Knee Raise/Kip Swings)
10 Split Jumps

So, since none of us at 11:00 bother with handstand walks, here is what I did:
25 push-ups with shoulder taps
15 abmat situps
10 Box Jumps
15 T2B
20 walking lunges

I managed 2 rounds and 25 push-ups with shoulder taps. It was pretty spicy, but not too bad overall. I think I like the push-up variation, that may be my new go-to for any workouts that call for push-ups.

WOD 20230717 150 150 Michael

WOD 20230717
5 Rounds:

5 AMRAP:
500m Row
20 Thrusters 95/65
AMRAP Burpees over the Bar

Rest 2:00 b/t rounds.

Score is total burpees

Well, I got 17 burpees. We’re trying to get back into shape, though compared to most of America, we’re not out of shape. Burpees per round: 4, 0, 3, 4, 6 – thrusters per round: 20, 16, 10, 10, 10. I’ve got to remember that the back corner of the gym is *HOT*