Driving safely on icy roads
Decrease your speed and leave yourself plenty of room to stop. You should allow at least three times more space than usual between you and the car in front of you.
Brake gently to avoid skidding. If your wheels start to lock up, ease off the brake.
Turn on your lights to increase your visibility to other motorists.
Keep your lights and windshield clean.
Use low gears to keep traction, especially on hills.
Don't use cruise control or overdrive on icy roads.
Be especially careful on bridges, overpasses and infrequently traveled roads, which will freeze first. Even at temperatures above freezing, if the conditions are wet, you might encounter ice in shady areas or on exposed roadways like bridges.
Don't pass snow plows and sanding trucks. The drivers have limited visibility, and you're likely to find the road in front of them worse than the road behind.
Don't assume your vehicle can handle all conditions. Even four-wheel and front-wheel drive vehicles can encounter trouble on winter roads.
If your rear wheels skid...
Take your foot off the accelerator.
Steer in the direction you want the front wheels to go. If your rear wheels are sliding left, steer left. If they're sliding right, steer right.
If your rear wheels start sliding the other way as you recover, ease the steering wheel toward that side. You might have to steer left and right a few times to get your vehicle completely under control.
If you have standard brakes, pump them gently.
If you have anti-lock brakes (ABS), do not pump the brakes. Apply steady pressure to the brakes. You will feel the brakes pulse — this is normal.
If your front wheels skid...
Take your foot off the gas and shift to neutral, but don't try to steer immediately.
As the wheels skid sideways, they will slow the vehicle and traction will return. As it does, steer in the direction you want to go. Then put the transmission in "drive" or release the clutch, and accelerate gently.
If you get stuck...
Do not spin your wheels. This will only dig you in deeper.
Turn your wheels from side to side a few times to push snow out of the way.
Use a light touch on the gas, to ease your car out.
Use a shovel to clear snow away from the wheels and the underside of the car.
Pour sand, kitty litter, gravel or salt in the path of the wheels, to help get traction.
Try rocking the vehicle. (Check your owner's manual first — it can damage the transmission on some vehicles.) Shift from forward to reverse, and back again. Each time you're in gear, give a light touch on the gas until the vehicle gets going.
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Workout du jour: Jan 6/2010
Front Squat: 3-3-2-2-1-1
Loads, 115-135-165-165-170-175
(attemptted 185,but it folded me up at the bottom end. Thanks to tiffany for helping get the bar back up on the rack, even after her workout.)
+
DB Split Squat 6-8/leg x 3sets
1. 20lb/h- 8 per leg
2. 25lb/h- 8 per leg
3. 30lb/h- L 8, R 6
+
DB Russian Step-up 12-15/leg x 3sets (24" box)
1. 5lb/h- L 12 R 9
2. 5lb/h- L 11 R 9
3. 5lb/h- L 9 R 9
(wow did this one kill my legs!)
db FRAN
21-15-9
db Thrusters
Chin-ups
6:10
Each round was broken up. 1st round broke at 15 for both.
2nd round broke at 7&2 on thrusters and 7 on chinups.
3rd round broke at 5 on thrusters, and unbroken on chinups.
A lot of work is required.
A-1 supinated chin ups @ 50X1 5 sets
reps: 5,5,5,5,5
A-2 Low incline DB press 5 sets
reps 12,12,12,12,12 @ 50 lbs
C KBS - 15 reps @ 1.5 pds 5 sets
C anchored sit ups 25 reps x4 sets, 30 sec rest
Times: 32,33,35,44 sec.
Looking forward to a day off from training... feel very beat up this week.
For time (11:40)
-50 sit-ups
-50 walking lunges
-50 14" box jumps
-50 jumping chin ups
-50 walking lunges
-50 sit-ups
I shaved off 43 seconds since last time. My goal is to be under 10 minutes before my next assessment.
Tif's assesment day-super nervous and want it to go well.
6:30 am did a 2000 meter row- 9:30 was a relaxing pace to workout some stiffness.
100 sit-ups.
WOD - For Time
4 Rounds
10 Push up burpees
15 Unanchored sit up
20 Back Extentions
Time - 14.00mins
Deadlifts:
reps 5 5 5 5 5 5
lbs 90 100 115 125 130 135
AMRAP in 12 Minutes:
20 walking lunges
5 Negative pushups
I could only do six.
Good work outs everyone.
Yesterdays work out......
56 perfect Squats
20" step up(5lb)DB knee rise-30 each leg
row sprint 1000 under 4 min,X3. I deffinetly feel my legs this morning.
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