Pool Time!

Decided to swim with my Masters group this morning.

Warm-up: 400 swim choice/200 kick

4 x 50 drill @ R :15 - 25 six-beat switch/25 catch-up

Main set (w/fins) - Do the following sequence 2 times:

1 x 100 free @ R :20

2 x 75 IM (no breaststroke) @ R :15

3 x 50 @ R :15 - no freestyle

4 x 25 @ R :10 - no breaths

Rest 2:00

4 x 25 sprint on 1:00 - start from the blocks and walk back after each 25

Cool down - easy 100

Total - 2000

CrossFit, I have missed you (sort of)

My first CrossFit-type workout in quite a while.

Buy-in: ACL/AR warm-up

WOD: 3 rounds for time + 400m

Run 400m

10 pushups

15 box jumps (12")

20 situps

Time - 12:52

400 times - 2:25/2:16/2:14/2:17

This was a workout that I came up with for Kathleen; she and I were supposed to do it together. Unfortunately, Kathleen has not yet figured out her best timing for her pre-workout meal/snack, and had a close call with Pukie about 200 meters into the first 400. That was it for her.

Cash out: 3 x 5 pullups

Stretching

Second workout this week!

I feel a bit accomplished.

WOD: Running

Route - Harper Loop

Distance - 2.2 mi

Time - 21:31

Pace - 9:48

Some consistency...

...in that I seem to be managing to work out about once a week.

Buy-in: ACL Warmup

WOD: Running with Drew

Route - Glen Oaks Loop

Distance - 1.94 mi

Time - 20:12

Pace - 10:24

And one week later....

So much for consistency.

Buy-in: 1 round CFWU

WOD: Squat/Bench Press/Metcon

Squat 3 x 5

Warm-up sets:

• 1 x 8 x 45
• 1 x 5 x 65
• 1 x 5 x 85

Work sets: 3 x 5 x 100

Bench Press 3 x 5

Warm-up sets:

• 1 x 5 x 45
• 1 x 5 x 55
• 1 x 5 x 65

Work sets: 3 x 5 x 80

Metcon: 3 rounds Bear complex @ 45#

Time - 7:52

Cash out: Stretching

Strength, Inconsistently

Still struggling to get into a regular routine of any kind.

Buy-in: 1 round CFWU

WOD: Squat/Bench Press/Deadlift

Squats 3 x 5

Warm-up sets:

• 1 x 8 x 45
• 1 x 5 x 65
• 1 x 5 x 75

Work sets: 3 x 5 x 95

Bench Press 3 x 5

Warm-up sets:

• 1 x 5 x 45
• 1 x 5 x 55
• 1 x 5 x 65

Work sets: 3 x 5 x 75

Deadlift 1 x 5

Warm-up sets:

• 1 x 5 x 45 RDL
• 1 x 5 x 65 RDL
• 1 x 5 x 95
• 1 x 5 x 115

Work set: 1 x 5 x 125

Yes, I know I can lift more - the bench presses were only lifts that were remotely challenging from a weight standpoint. But I've become a bit of a wimp. The last time I lifted, I had such a crippling case of DOMS that I could hardly walk. It was bad enough that it actually affected my ability to do my job. So I am going to try to slowly build back into the heavier weights.

Cash out:

TGU - 5 each side with a 10# KB

10 x KB situps (2 5# KBs)

20 4-count flutter kicks

2 x free-standing handstands (~10 s each)

2010 Mistletoe 5K

The last time I did this race was 2008. This time Drew, Kathleen and I all participated. AJ couldn't run because he had the SAT this morning, otherwise it would have been a complete family affair.

I didn't anticipate a great time, since none of us had trained - we just showed to do it for fun. Unfortunately, Kathleen's knee hurt for the entire race and she ended up walking for a large part of it.

My official time was 33:28, which was actually faster than my watch time.

Thursday, 2 December 2010

Warm-up - 5:00 rowing

WOD: Running on treadmill

1 mile @ 10:00 pace

Walk 1:00

800 m @ 9:30 pace

Walk 1:30

400 m @ 9:13 pace

Walk 1:00

400 m @ 8:34 pace

Walk 3:00

Cash out - stretching

Tuesday, 30 Nov 2010

Buy-in: 2 rounds

10 OHS w/9 lb bar

10 situps

5 pullups

10 pushups

10 supermans

WOD: Strength

Squats

W/U sets:

• 2 x 8 x 45#
• 1 x 5 x 65#

Work sets:

• 3 x 5 x 85#

Presses

W/U set - 1 x 5 x 45#

Work sets:

• 3 x 5 x 50#

Deadlifts

W/U sets:

• RDL 1 x 5 x 45#
• 1 x 5 x 65#
• 1 x 5 x 95#

Work sets:

• 1 x 5 x 115#

Cash out: Metcon

12-9-6

KB swings, 1 pood

Pushups

Situps

Time - 2:44

Went down 5 pounds on the squat and presses - I don't want a crippling case of DOMS going into the Mistletoe Run. Definitely capable of more on DLs, but again, DOMS avoidance. Tried to keep form extra tight.

Monday, 29 Nov 10

Warm-up - 5:00 rowing

WOD: Running on treadmill

1 mile @ 10:00 pace

Walk 2:00

800 m @ 9:30 pace

Walk 2:00

400 m @ 9:13 pace

Walk 1:00

400 m @ 8:57 pace

Walk 3:00

Cash out - stretching

Saturday, 13 Nov 2010

Running w/Drew

Route - Glen Oaks Loop
Distance - 1.94 mi
Time - 19:40
Pace - 10:10/mi

Whew - this will have to get better if I'm going to run the Mistletoe next month.

Happy Veterans Day!

Thanks to all you vets for serving! A big "hu-ah" to all my WP classmates still serving, especially for all of you that are overseas (again!).

Warm-up - 5:00 rowing

WOD - Strength - Squats/Presses/Pullups

Squats:
W/U sets:

• 1 x 8 @ 45#
• 1 x 8 @ 55#
• 1 x 5 @ 65#

Work sets:

• 3 x 5 @ 85#

Presses:
W/U sets:

• 1 x 5 @ 45#

Work sets:

• 3 x 5 @ 55#

Pullups: 3 x max reps

• 8 x BW
• 5 x BW
• 5 x BW

A lot lower than my previous weights (especially the squats), but that's to be expected after such a long layoff. Hopefully this will come back fairly quickly. And hopefully I can avoid a crippling case of DOMS after this...

Cash-out: 2 rounds
15 crunches
10 x 4-count flutter kicks
15 situps

Wednesday, 10 Nov 2010 - Swimming

Warm-up - 300 swim/200 kick/100 pull

2 rounds:

1 x 100 @ R :30
2 x 75 @ R :20
3 x 50 @ R :15
4 x 25 @ R :10
Rest 2:00

1st round - Freestyle
2nd round - IM

Cool down - easy 200

Total - 1800

Tuesday, 9 Nov 2010

Warm-up - Hip/shoulder mobility
5:00 rowing

WOD - Barbara Lite

3 rounds for time of:

5 pullups
10 pushups
15 situps
20 squats
Rest 1:00

Total time - 7:53 (1:51/1:54/2:07)

Cash-out: 2 x400m run on treadmill @ 8:30 pace (was going to do 4 x 400, but Pukie was threatening to make an appearance)

Swimming with Masters - 15 Oct 10

Warm-up: 200 swim/200 kick/100 scull

3 rounds: Establish SPL on first 50 and maintain through set.

50 free

R :30

100 free

R 1:00

200 free

R 2:00

Consistently maintained 15-17 SPL.

4 x 25 sprint on :30

Cool down - easy 100

Total - 1750

Running - 2 August 2010

Warm-up: walking, 1/2 mile

Running: 4:00 on/2:00 off x 3

Route - YMCA long track

Distance: 5.2 laps (~1.6 miles)

Total time - 18:00

Cool down - stretching

Body Weight Training - 1 August 2010

Warm-up - CFFC Standard

5 Rounds:

5 pullups

10 pushups

15 swiss ball crunches

10 goblet squats - 25# KB

Cool down - stretching

Swimming - 30 July 10

Warm-up: easy 400

2 x 200 kick @ R :30, no board

8 x 50 drill @ R :20, IM order

--Fly - 3-3-3

--Back - 3 right/3 left

--Breast - long glide

--Free - Catch-up

2x:

100 IM

Rest :30

75 Free

Rest :20

50 Breast

Rest :15

25 Back

Rest 1:00

Cool down - easy 100

Total - 1800

Squats and Weighted Pull-ups

Trying to get back in some kind of rhythm - between the weather and the start of "spring" soccer, my schedule is out of whack.

Buy-in: 2 x CFWU

WOD: Back squats and weighted pullups

Back Squats 3 x 5
Warm-up sets: 1 x 8 x 45#
1 x 5 x 65#
2 x 5 x 95#
1 x 3 x 110#

Work sets: 3 x 5 x 130#

Weighted pull-ups: Max reps @ 10#
8/6/5

Cash out: Handstand holds - :12/:15/:8
These were quasi-freestanding - I kicked up next to the wall, but ended up not really needing the wall.

Squats and Presses once more

Buy-in: 3 rounds

10 squats

10 back extensions

5 pull-ups

10 pushups

WOD: Squats and Presses

Back Squats 3 x 5

Warm-up sets: 1 x 8 x 45#

1 x 5 x 65#

2 x 5 x 95#

1 x 3 x 115#

Work sets: 3 x 5 x 130

Presses 3 x 5

Warm-up sets: 1 x 5 x 45#

1 x 3 x 55#

Work sets: 2 x 5 x 65# (failed last 2 reps of 2nd set)

Push Press 1 x 5 x 65#

Squats still improving, though it's getting harder - barely finished the 3rd set. Presses....ugh...just ugh...

Cash out: max rep hanging KTEs - 13

4 x 400m runs @ 2:00 RI - treadmill set at 1% incline and 7.5.mph

Some pool time and barbell grip comparison

After a very long layoff (since last August), I got back in the pool and swam with the Masters team today. Boy, am I out of shape for swimming! Stroke is out of rhythm and my DPS (distance per stroke) has significantly decreased. If I want to hit Masters Nationals in May, I'm going to have to spend more time in the pool. Guess it's time for yet another rework of my programming.

Because I did swim today, I decided to forgo the metcon portion of my Deadlift + Metcon day.

AM - Swimming

Warm-up: 200 swim - 200 kick w/fins - 100 scull

Just 100 yards of sculling killed my forearms, but the "dog paddle" scull out front really helps with catch.

Drill: 6 x 75 @ :20 RI 50 1-arm free (switch arms after 25, breathe on non-work side), 25 redneck crawl

3 x 50 @ :10 RI Concentrate on SPL (avg 15 1st 25 and 17 2nd 25)

3 x 50 @ 2:00 Descend both time and #/strokes per 50

1 - :38/32

2 - :36/32

3 - :36/35

Sprinted on the last 50 and sacrificed DPS for turnover on the first 25. Gotta work on increasing turnover while holding DPS

Cool-down: easy 200

Total: 1450 yds

PM - Deadlifts

Buy-in: 5:00 rowing

WOD: Deadlifts 1 x 5

Warm-up sets: 1 x 8 x 45# (RDL)

1 x 5 x 95#

1 x 5 x 115#

1 x 5 x 135#

1 x 3 x 155#

Work set: 1 x 5 x 175#

Felt much stronger on these than I did last week at the same weight. No issues with grip this time, which makes me wonder if part of that issue has to do with the bars at the Robinhood Road branch. The 20-kg bars at RR are the satin chrome finish, and the grip/knurl are different from the bars at WF, which are the dark matte finish bars. The WF bars have a pretty sharp knurl, which is a bit uncomfortable but easier to hang onto.

Cash out: 5 KTEs; 2:00 Plank; 3 x handstand holds (:20/:19/:25)

Checking out Central

As a part-time YMCA employee, one of the benefits I enjoy is a free family Metro membership. That means I can use any of the YMCA facilities within the NW NC YMCA area. That's 11 different Y facilities available to me, from Wilkesboro all the way to Kernersville. Most of the time, I only use the West Forsyth branch, because it's five minutes from home, or the Robinhood Road branch, because it's new, uncrowded and pretty close to the office. I've used the Central branch for swimming, but never for anything else until today.

Central's free weight room is small, but well-equipped. I was impressed - 3 power racks, 4 pullup bars, 4 benches and plenty of barbells. I was the only woman in there, but the guys all seemed to be serious lifters focused on strength rather than vanity. And they didn't hog equipment. I may have to go to Central more often.

Buy-in: 3x 10 squats, 5 pull-ups, 10 push-ups, 10 good mornings

WOD: Squats and bench presses

Back squats 3 x 5

Warmup sets: 1 x 8 x 45#

1 x 5 x 65#

2 x 5 x 95#

1 x 3 x 110#

Work sets: 3 x 5 x 125#

Bench presses 3 x 5

Warmup sets: 1 x 5 x 45#

1 x 5 x 65#

1 x 5 x 75#

1 x 3 x 85#

Work sets: 1 x 5 x 95# (f), 2 x 5 x 90#

Squats seemed harder at 125# this time than they did last time, but that could be due to getting only 5 hours of sleep last night. Epic fail at 95# on the bench - good thing I had a spotter. My shoulder may pay for it later. 90# seemed to easy, but 95# is too heavy. At least it was today.

Cash out: 3 x max rep weighted pullups (10#) - 8/6/5

B-Day: Power Cleans and Metcon

First time doing cleans in at least couple of weeks, mostly due to interruptions in my training cycle.

Buy-in: Burgener warm-up X 3

WOD: Power cleans + Metcon

Power cleans 3 x 5

Warm-up sets: 1 x 8 x 45# HPC

1 x 5 x 65#

1 x 5 x 75#

1 x 3 x 85#

Work sets: 3 x 5 x 95#

Metcon: 15 - 12 - 9

Box jumps (20")

KB swings (1 pood)

Pushups (used the Perfect Pushup handles)

Time - 4:11

Wow, I need to work on getting my form consistent, especially getting under the bar. At least 2 reps every set, I wasn't generating enough acceleration on the second pull to get under the bar and ended up muscling it up into the rack. Not good for shoulders or forearms. When everything clicked, 95# was a piece of cake. When it wasn't working...well, at I didn't dump the bar and get tossed out of the Y.

The metcon was popping. 4:56 was my last time for this routine, so a 45-second improvement. Not too shabby. As a bonus, at least 3 different people asked me what I was doing, and I ended up giving a quick KB swing tutorial to a couple of them. Nice to be able to do a little CF promotion!

Cash out: 3 x hollow holds :15/:20/:19

Another 'A' Day - Squats and Presses

Buy-in: 2 rounds 10 squats, 10 good-mornings, 5 KTEs, 10 pushups

WOD: Squats and presses

Back squats 3 x 5

Warm-up sets: 1 x 8 x 45#
1 x 5 x 65#
2 x 5 x 95#
1 x 3 x 110#

Work sets: 3 x 5 x 125#

Presses 3 x 5

Warm-up sets: 1 x 5 x 45#
1 x 5 x 55#

Work sets: 3 x 5 x 65#

Squats were up 5# from the last session. I continue to make fairly linear progress on my back squats. My technique feels cleaner, though I still need to take video so I can get another set of eyeballs on it. Getting a little frustrated with presses. I understand that progress will be slower on these because of the smaller muscles involved, but I've been stuck at 65# for the last three workouts. I probably need a form check - my lower back twinges on the right side when I start to struggle with these.

Cash out: Barbell curls 3 x 5 x 35#
Shut up. I haven't done curls in years and I wanted to do something a little different today.

D-Day: Deads and Metcon

Back to the new Y on Robinhood Road for my DL/Metcon day.

Buy-in: 5:00 rowing (~1050m)

WOD: Deadlifts + Metcon

Deadlifts 1 x 5

Warm-up sets: RDLs 1 x 8 x 45#, 1 x 5 x 65#

1 x 5 x 95#

1 x 5 x 115#

1 x 5 x 135#

1 x 3 x 155#

Work set: 1 x 5 x 175# FAIL

Massive failure - only got 3 reps before my left hand grip gave out. Almost dropped the damn bar. I walked away and came back to do reps 4 & 5 as heavy singles. Boy, was I pissed. Direct grip work may be in order.

Metcon: 1 mile run on the treadmill @ 1% incline and 7 mph pace. Tried to maintain POSE technique - think I was fairly successful based on how my calves felt when I was done.

Cash out: Sampson stretch x 3, ATG squat hold for 3:00

Back to CFWF

Feeling a little more motivated after a week off and ready to get back to lifting.

Buy-in: Air squats, walking lunges, pull-ups and pushups until I felt loose.

WOD: Back squats and bench presses

Back Squats 3 x 5

Warm-up sets: 1 x 8 x 45#

2 x 5 x 65#

1 x 5 x 95#

1 x 5 x 115#

Work sets: 3 x 5 x 120#

Bench Presses 3 x 5

Warm-up sets: 1 x 5 x 45#

1 x 5 x 65#

1 x 5 x 75#

Work sets: 3 x 5 x 90#

Definitely lost a little in my week off, but not much. 120# squats were not quite as easy as last time. Struggled more than I thought with the 90# benches, but discovered the reason for that when I unloaded the bar after my work sets: I had put a 5-lb plate instead of a 2.5-lb plate on the right side of the bar. So not only was I lifting 92.5# instead of 90#, I was lifting an unbalanced load. Guess I should feel lucky I didn't hurt myself.

Cash out: Weighted pull-ups 2 x 5 x 10#

Heck of a day to start back

I took last week off. My back felt funny after my last press session, and I was just generally feeling run down, so a small break seemed in order. My grand plan to hit the lifting starting today was derailed by the weather.

We didn't get the 10 inches that was forecasted (yet, it just started snowing again), but it was heavy snow with a nice layer of ice underneath, and Hubby busted the cheap plastic snow shovel trying to clear the driveway. We couldn't put down the salt without at least clearing a path, so there was no way anyone was leaving our house in a car today. I watched our neighbor make several futile efforts to get his car up his driveway, and our driveway is even steeper than his. If we had to go somewhere, we would have to walk.

So no lifting done today, but after doing the couch potato thing for the last five days, I was ready for a WOD. So I randomly chose a date from the main site and came up with...the Filthy Fifty. Damn.

Buy-in: 3 x CFWU

WOD: "The Filthy Fifty" scaled to "The Dirty Thirty"

30 Box Jumps (18")
30 pull-ups
30 KB swings (25#)
30 steps walking lunge
30 KTEs
30 push presses (w/25# KB)
30 back extensions (subbed supermans)
30 wall balls (subbed thrusters w/25# KB)
30 burpees
30 double unders (subbed tuck jumps)

Time - 20:59

It's been a long time since I've done a Dirty 30, last April as a matter fact. I did then as a Dirty 35 in 23:20. My subs were a little different this time. I could tell I haven't done a chipper in a while - I was sucking wind by the middle of the pull-ups. And the burpees majorly kicked my ass. As usual. Why do they bother my back so much?

Cash out: Fought off Pukie, gasped for air

A Day - Squats and Presses

Hustled to the Y today - Sunday is the day that a couple of seriously big gym rats typically stake out the only two power racks in the fitness room and monopolize them for a couple of hours. Now, they're serious about their lifting and I don't begrudge them the racks, but I didn't have two hours to wait for one to be free (they're not big on letting other people work in). So I made sure I was the first person in line when the doors opened at noon.

I got my rack and unfortunately for the two gym rats, someone else got the other one before they got there. I was on the receiving end of a few dirty looks, even thought I offered to let them work in. I think the older one was just pissed that there was a woman using the power rack (I am generally one of the few women in that area of the gym).

Buy-in: Walking lunges, walking knee lifts, mountain climbers

WOD: Squats and Presses

Back squats 3 x 5:

Warm-up sets: 1 x 8 x 45#
1 x 8 x 65#
2 x 5 x 85#
1 x 5 x 105#

Work sets: 3 x 5 x 120#

Presses 3 x 5

Warm-up sets: 1 x 5 x 45#
1 x 5 x 55#

Work sets: 2 x 5 x 65#
Push press 1 x 5 x 65#

Squats felt great - I might have been able to do 125#. I think 120# may be the most I've ever done for reps. Actually, I'm a little suspicious - the last time squats felt this easy, my form was off and I was doing most of the work with my quads and not getting any hip drive. Time to take some more video.

Presses were pretty much a disaster. I struggled with the first two work sets, and my back felt a little twingy. So I punted - did the last set as push presses just so I could say I didn't give up completely.

Cash out: Running 3 x 4:00 on/2:00 off
Done on the indoor track; walked during the off periods.
Total distance: ~2 miles.

The indoor track is nominally 1/10 of a mile. However, one of the trainers told me last year that he had measured it with an engineer wheel and that a mile was actually 11 laps + 36 feet.

Deadlift/Metcon Day, and some new confidence

Went to the new YMCA branch on Robinhood Road today. I had checked it out a few days ago - it's in an old Peak Fitness building and has a little bit of a warehouse feel to it, but it will be a nice facility once they finish it up. Of course, it has all the standard cardio/Nautilus/Cybex machines, but little in the way of free weights (other than benches, of course). No power rack, just a Smith machine. But it did have Oly bars on the benches and plenty of plates and - most importantly - very few people. I'm sure that will change over time, but for now I'll enjoy it.

I was going to do this particular workout yesterday, but since most of my day was spent deadlifting and palletizing surplus tech equipment, I decided it could wait.

Buy-in: Burgener warmup x 2

WOD: Deadlifts + Metcon

Deadlifts 1 x 5

Warm-up sets: 1 x 8 x 45 RDL
1 x 5 x 95#
1 x 5 x 115#
1 x 5 x 135#
1 x 3 x 155#

Work set: 1 x 5 x 175#

Metcon: Bear Complex AMRAP 10:00
1 round = 7 reps of deadlift, hang power clean, front squat, push press, back squat, push press. Do not take your hands off the bar during the round.

Rounds - 3 rounds + 3 reps

I did my work set at 175# for one reason only: the new Y has no plates lighter than 10#. 155 is too light for a work set, and the next jump in weight could be no less than 20#. So I decided "screw it, I'll do 175. If I fail, I fail." Every rep was hard and I wasn't sure I'd get the last one locked out. But damn, I did it. I feel like I'm really making some progress.

Have to work the grip, though. It seemed harder than usual to hold on to the bar today, especially with my left hand. I think part of the problem may have simply been loading the bar. I often find putting 45# plates on a bar that is on the floor to be more difficult than the actual lift - one of the reasons that I like to do deadlifts in a power rack, even if it's not strictly necessary. Having the bar on the pins a couple of feet off the floor makes it so much easier to load.

Of course, finishing up with the Bear Complex fried my grip even more. I love that WOD, though - it's one of my favorites.

Cash out: 20 leg raises, 20 hollow rocks, 40 swiss ball crunches

C Day - Squats and Bench presses

Buy-in: CFWU x 2

WOD: 3 x 5 Squats and Bench Presses

Back Squats 3 x 5
Warm-up sets: 1 x 8 x 45#
2 x 5 x 65#
1 x 5 x 95#
1 x 3 x 105#

Work sets: 3 x 5 x 115#

Bench Presses 3 x 5
Warm-up sets: 1 x 8 x 45#
1 x 5 x 65#
1 x 5 x 75#

Work sets: 3 x 5 x 85#

Added 2.5 pounds to the squat weight from last week's C workout, but kept the bench press the same because I felt my left shoulder tweak during the warm-up sets. Not painful, but enough to make me want to proceed with caution.

I'm trying to be systematic about adding weight on this program. Justin's article says increase 5# per workout, but I suspect that guidance is more applicable to young males than middle-aged females. If I can add 2.5 - 5 pounds per week to my squat, I'll be happy with that.

Cash out: Weighted pullups 3 x 5 x 10#

I actually made a New Year's Resolution!

I usually forego the whole New Year's Resolution deal. Why would you want to make a promise to yourself that you will inevitably end up breaking, and then deal with feeling guilty and disappointed with yourself? Fortunately, I think this resolution should be fairly easy to keep.

I resolve to post my workouts on my blog again.

There. That doesn't seem very hard. We will see.

In keeping with my new resolution, here is my workout from today:

Buy-in: 5:00 rowing

WOD: Power cleans + metcon

Power cleans 3 x 5
Warmup sets:

• HPCs 2 x 5x 45#
• 1 x 5 x 65#
• 1 x 5 x 75#

Work sets: 3 x 5 x 90#

Metcon: For time
Run 400m
15 box jumps (20")
15 DB thrusters (20#)
Run 400m
12 box jumps
12 DB thrusters
Run 400m
9 box jumps
9 DB thrusters

Time - 10:45

Cash out: 20 hanging leg raises

As part of this resolution, I am going to enter all of my other workouts in the log and backdate them. You see, I didn't stop working out or logging my workouts. I just got out of the habit of transferring them to my blog. I realized that going through a notebook to find the last time I did a particular workout or what I deadlifted before was a real pain. It's so much easier to find them when they're tagged.