Thursday, December 31, 2009
Wednesday, December 30, 2009
- James OPT Fitzgerald, from his presentation at the Black Box Summit.
Tuesday, December 29, 2009
Monday, December 28, 2009
- Vince Lombardi
Took a rest day today, but I will see y'all at the noon free workout at CrossFit Central tomorrow!
Go read this link from Matthew over at Straight Forward in a Crooked World. Think of it as a "heads up!" on a recent executive order signed into law by the President.
Thursday, December 24, 2009
Wednesday, December 23, 2009
WOD: Rest day!
Tuesday, December 22, 2009
Monday, December 21, 2009
Sunday, December 20, 2009
Friday, December 18, 2009
WOD at CrossFit Central
Thursday, December 17, 2009
- Jon Gilson, from his article "Dedication"
WOD: Rest day.
Here's a good read from Freddy C. at CrossFit One World:
"Ten Ways to Blunt Your Athletic Potential"
What are you doing right? What could you do better? What are you doing wrong/not doing? Figure it out and change it!
Wednesday, December 16, 2009
WOD: at CrossFit Central
30 clean and jerk (ground to overhead) for time @ 135lbs
I finished in 9:22 rx'd. That is over two minutes slower than my previous "Grace" time. That is - and felt like - an enternity. I did not feel warm until sometime during the last 10 reps. My mind was not focused (see bad calls 1-3) until "go." At which point it was already too late. Despite my stupidity, and two missed reps on the power-clean, my technique felt pretty solid. My back actually felt fine at the end of "Grace" today, so in that respect I managed to not pay too much for my stupidity. Oh if I had only stopped there...
There was "bonus work" today.
200 meter run
21 deadlifts (with your "Grace" barbell)
200 meter run
200 meter run
I was still huffing and puffing from Grace, when the Mikes lined everybody up for the bonus work. I was starting to get cold again and as that happened I could feel my back start to tighten up, but when they said "go" I jumped up and took off on the run (chimata numero stupida quattro). After a painfully slow 21 round and the second 200 meter run, I just had to stop. My back was letting me know in no uncertain terms that I was a dumbass.
Seriously though folks, there's a time to listen to your body and a time to push it, and while I can't say I've learned to recognize the difference between the two, I'm working on it. Please don't follow my example on this...
I'm going to rest tomorrow, triggerpoint 2-3 times a day, and be at the gym on Friday. And yes, I will be scaling the WOD.
Tuesday, December 15, 2009
Monday, December 14, 2009
Friday, December 11, 2009
5 rounds for time
100 foot overhead walking lunge w/45lbs plate
30 box jumps
I clocked in at 17:15 rx'd. Still feeling sluggish, legs were rubbery after one round! I know getting back where I was won't happen overnight, but when my brain is saying "I've done this before, and faster than this!" it's frustrating. Still though, it feels good to be back training!
Happy Friday y'all. See everybody at the Christmas party! Tis the season...
photo by Jay Janner/Austin American-Statesman
Thursday, December 10, 2009
Wednesday, December 9, 2009
How freaking cool is that? HOOYAH Dan!
5 rounds for time
250 meter row
My time was 15:52 (scaled to 15 pull-ups in rounds 3 -5).
After watching me struggle through pull-ups in the 3rd round, Big Mike recommended I scale back the number the pull-ups remaining to 15 a round. I was hesitant at first but when he mentioned avoiding rhabdo, I agreed. It was a good thing too, because by the 5th round I couldn't even get three sets of 5 pull-ups! The body weight part of crossfit has always come pretty easy to me, but during round 5 this morning I had no "pull" left. Looking up at that ice-cold bar was about as daunting as seeing these after Monday's front squats...
Oh well. After a month off, the joys of being back at CrossFit outweigh all the pain. So I went home, took a shower, and doctored myself up with triggerpoint, coffee, eggs, an apple with almond butter, and... bacon! If you are ever unsure about having bacon in a meal - you need to have your head examined - and then you need to consult the bacon flow chart!
Tuesday, December 8, 2009
- James OPT Fitzgerald
WOD: Rest day. Sore as... well I'll just say really sore.
Monday, December 7, 2009
AMRAP in twenty minutes of
5 barbell front-squats @ 165lbs
15 abmat sit-ups
This workout felt like a welcome-back slap-in-the-face! I could really feel the month off today... I completed 8 rounds + 2 front-squats scaled. The first round I did at 135lbs, and had to go down to 115lbs for the rest. Felt like I had no strength or stamina today. I could do the push-ups and sit-ups unbroken though. Not pleased at all with today's performance, but I will get it back, and stronger than I was before. It's a good thing I like a challenge!
Coach Meg Parsons got her kettlebell certification last weekend! You gotta see the photos of Jeff Martone doing Turkish-Get-Ups with Meg as his kettlebell!
Thursday, December 3, 2009
Out of the night that covers me,
Black as the Pit from pole to pole,
I thank whatever Gods may be
for my unconquerable soul.
In the fell clutch of circumstance
I have not winced nor cried aloud.
Under the bludgeonings of chance
My head is bloody, but unbowed.
Beyond this place of wrath and tears
Looms but the Horror of the shade,
And yet the menace of the years
Finds, and shall find me unafraid.
It matters not how strait the gate,
How charged with punishments the scroll.
I am the master of my fate:
I am the Captain of my soul.
by William Ernest Henley
Thursday, November 26, 2009
And danced the skies on laughter-silvered wings;
Sunward I've climbed, and joined the tumbling mirth
Of sun-split clouds - and done a hundred things
You have not dreamed of - wheeled and soared and swung
High in the sunlit silence. Hov'ring there
I've chased the shouting wind along, and flung
My eager craft through footless halls of air.
Up, up the long delirious, burning blue,
I've topped the windswept heights with easy grace
Where never lark, or even eagle flew -
And, while with silent lifting mind I've trod
The high untresspassed sanctity of space,
Put out my hand and touched the face of God.
by Gillespie Magee
Wednesday, November 25, 2009
Tuesday, November 24, 2009
WOD: @ CrossFit Central
10 kettlebell swings, 1 burpee
10 KB swings, 2 burpees
10 KB swings, 3 burpees
... build until
10 KB swings, 10 burpees
women: 1.5 pood, men 2 pood
My time was 11:47 scaled to 1.5 pood (24kg). Being careful and scaling my way into things, but my back fared well with the WOD, it was the bonus that I should have sat out. Zach had us do tabata push-ups, resting in a plank, then we rolled onto our backs and held our feet at 6" for I don't know how long. Stopped that about midway through when things started to lock up in my back again. Rolled out immediately by the front desk, and then again at home. I was stupid, but managed to not do any real damage. I've gotta be more disciplined though...
On to controversy...
First of all I think it's a shame that Robb Wolf will no longer be doing the nutrition certs. I was unable to attend the one held here in Austin (last year I believe it was), and frankly, will not be attending one until I know there is a presenter of his caliber on board. I did not attend the Black Box Summit, but I did drop by Sunday afternoon to check out the OPT training log and just hang around. I chatted with Web and Kris and then snuck in and sat in the back for the last 45 minutes of the Q&A portion, paid rapt attention to the discussion and promptly forgot all about training logs. (A good thing too because Erika has hand-made me a training log! Contact her to get your own!)
Anyhow, it's obvious the fallout over the Dave Castro meltdown that took place Saturday, the Robb Wolf firing, and the issues surrounding it won't go away (and in my opinion should be discussed in a frank and open manner). Also, I have no doubt that this episode will not diminish what is being reflected on as a phenomenal weekend by many people. For instance, read the recent stuff by C.J. Martin at CrossFit Invictus, Freddy C. at CrossFit One World, or Dutch, and make sure to check out Nicki Violetti's latest post (read the comments as well). The fantastic presenters and the wealth of knowledge they represent are bigger than this controversy, and will outshine it. I could tell that from sitting in the back row for a few minutes. If you were there, you know what I mean. If you weren't, go watch the video clips at sicfit.com and then you will too.
Monday, November 23, 2009
Check out the Black Box Summit recommended reading list. Amazon.com here I come...
Also, read Change your mind and the rest will follow. It's about the self-defense mindset, but widely applicable. A very good post on an interesting blog.
Sunday, November 22, 2009
Friday, November 20, 2009
One, because it's true.
Two, I felt like chiming in on the big-box vs small-box "debate". It's about the quality of training peoples! To have that you need competent, professional coaches who have a passion for what they do. When you love doing something, going the "extra mile" is a pleasure and a privilege. They've built a community, a culture of success. When your coaches and friends are focused on skills improvement, nutrition, and goals setting, it makes you want to "up your game." It's also a lot of fun. That is why CrossFit Central is so successful. Period.
On to the WOD today...
20 November 2009
WOD: @ CrossFit Central
"tabata roll with it"
8 intervals for each movement of 20 seconds work, 10 seconds rest
barbell push-jerk @ 75lbs
med-ball clean @20lbs med-ball
row (calories = reps)
The Mike's had us keep a cumulative total of reps for the whole workout (much easier than scoring each movement). My number today was 233. The barbell push-jerk and push-ups treated me well. The med-ball cleans killed me, but my back felt good the whole way!
It's Friday! Have a safe and fun weekend y'all.
S...s..s..s..s.. A..a..a..a..a.. F..f..f..f......
Thursday, November 19, 2009
Friday, November 13, 2009
- Ralph Waldo Emerson
Once you know where you want to be, it's just a matter of getting there. Unfortunately, that's where trouble hits most of us. We get complacent, frustrated at pace of progress or lack thereof, and so on...
I stumbled on this short list last year, and it's helped keep me on track, and reminded me to get my ass back there when I strayed...
1. define your goal - decide "what you want"
2. visualize the accomplishment of your goal - create and image or set of images that embody getting or becoming what you want
3. develop a plan - chart your course to that goal - map specific steps to getting what you want
4. act on "three things" - consistently work on a small number of action items that can be accomplished in three days / three weeks / three months / three years
5. maintain focus on your goal - revisit numbers 1 through 4 on a regular basis - about every three days
Right now my short term focus is healing the muscle strain in my lower back... and the end of that road is in sight!
Then I'm gonna blaze a new trail!!
Wednesday, November 11, 2009
Tuesday, November 10, 2009
- Dale Carnegie
WOD: Rest day. My back is coming along, actually looking forward to hitting the trigger point set again today...
also... Happy 234th Birthday Marines!
Monday, November 9, 2009
I was going to post several links, but below is the one I want to post above all else. The Fort Hood shooting has been all over the news lately, and I don't have anything to say other than I never cease to be horrified by the worst of humanity, or amazed by our best. Many of you are likely already aware of this woman, but I'd still like to share this article about Police Sgt. Kimberly Munley.
Nicknamed "Mighty Mouse" (before the shooting), this mother of two is credited as the one who took down the Fort Hood shooter, and was seriously wounded in the process.
"Here I come to save the day!" indeed.
Well done ma'am.
Thursday, November 5, 2009
Time to exercise my patience some more...
Oh- here's a helpful chart of trigger-points from CrossFit Oakland.
Monday, November 2, 2009
- James Bryant Conant
Check out the profile of CrossFit Central in a recent CrossFit Journal article. Good stuff!
WOD: After an "active rest" weekend at the ranch, took today off. My back is getting better, albeit very slowly. Muscle strains suck... especially in your lower back.
Friday, October 30, 2009
Thursday, October 29, 2009
I drink tequila on the rocks for the alcohol.
I eat beef, barely cooked and with little seasoning for the nourishment.
I lift heavy weights so I can be strong."
- Dutch Lowy, from the most recent post on his blog
Reading the entire post is worth your time. It's titled Cheating... Seriously, go now.
WOD: Rest day. Back is coming along. Should be training again on Monday.
Wednesday, October 28, 2009
Tuesday, October 27, 2009
- Joe Paterno
Like fight zombies! Mel's got a WOD for us with Halloween almost here... besides, you never know when you'll have to defend yourself against a zombie outbreak! Between the ZAP WOD and all the helpful hints in Shaun of the Dead there is no excuse to not be prepared....
"Bash 'em in the head, that seems to work."
WOD: Rest day. My back is getting better, just slowly. The cure? Trigger point, stretch, rest, rinse, repeat...
Monday, October 26, 2009
- William Arthur Ward
WOD: Rest day. Lower back still jacked up. Trigger point and rest has helped though. Visiting the chiro tomorrow to spur things along.
Had a fun and laid-back weekend despite having to occasionally move around like an old man. I also finished a good portion of Apache Gold and Yaqui Silver by J. Frank Dobie - it's folklore that reads easy and gets your imagination going. Also watched the Yankees clinch the AL pennant Sunday night!
Friday, October 23, 2009
- Thomas Edison
WOD: Rest day.... I forgot to set my alarm and I slept about 12 hours... 10pm to 10am today. Lack of sleep catches me again. It's OK though because my body is broke down right now. The month of Girls and Heroes was fun but phew... after Jason several days ago my lower back has been nagging me... always felt OK once I warmed up, then I did Diane rx'd and now it's sore. More trigger point, several rest days (with solid sleep every day) and I'll be back at it!
Random awesome-ness: check out this SMU freshman's crazy goal from across the field:
SMU Freshman hits 95-yard Soccer Goal @ Yahoo! Video
Thursday, October 22, 2009
Wednesday, October 21, 2009
deadlift @ 225lbs
DNF. In 20 minutes I only completed the 21 and 15 rounds with the rx'd weight and an ab-mat under my head during HSPU. Talk about a bad day. I started feeling light-headed during the 15 round... It wasn't "I'm inverted doing HSPU lightheaded", more of a "seeing stars I may pass out" kinda feeling. It took about 30 minutes to get back to feeling normal (a la Helen)... lack of sleep strikes again...
It's time to asses what I am doing wrong and fix it.
Kris K posted about this today. It's an excellent list of questions to ask yourself.
Tuesday, October 20, 2009
WOD: Rest day. Here's some reading for ya:
Another poignant Michael Yon dispatch.
Jon Gilson's Don't Quit.
Monday, October 19, 2009
Friday, October 16, 2009
Psst: if you haven't given the orange one "on display" at the gym (under the keycard swiper) a test drive, you should.
While I'm on the recovery soapbox, check out Kelly Starrett's post: be nice, your wrists work hard. They do. Think about the last week: Fran, the Bear complex, Jason, all those burpees for forgotten logs and birthdays... so be nice.
Thursday, October 15, 2009
Wednesday, October 14, 2009
Tuesday, October 13, 2009
- Vince Lombardi
WOD: Rest day. My legs are incredibly sore. As in it hurts to move sore. Using my trigger point set in this condition was a whole new... experience.
Why trigger point? You feel better and recover quicker (after using the trigger point that is).
What is trigger point? Check out this explanation of myofascial release from wikipedia:
"Myofascial release is a form of soft tissue thereapy used to treat somatic dysfunction and accompanying pain and restriction of motion. This is accomplished by relaxing contracted muscles, increasing circulation, increasing venous and lymphatic drainage, and stimulating the stretch reflex of muscles and overlying fascia.
Fascia is the soft tissue component of the connective tissue that provides support and protection for most structures within the human body, including muscle. This soft tissue can become restricted due to psychogenic disease, overuse, trauma, infectious agents, or inactivity, often resulting in pain, muscle tension, and corresponding diminished blood flow. Although fascia and its corresponding muscle are the main targets of myofascial release, other tissue may be affect as well, including other connective tissue.
As in most tissue, irritation of fascia or muscle causes local inflammation. Chronic inflammation results in fibrosis, or thickening of the connective tissue, and this thickening causes pain and irritation, resulting in reflexive muscle tension that causes more inflammation. In this way, the cycle creates a positive feedback loop and can result in ischemia and somatic dysfunction even in the absence of the original offending agent. Myofascial techniques aim to break this cycle through a variety of methods acting on multiple stages of the cycle."
Monday, October 12, 2009
Friday, October 9, 2009
Thursday, October 8, 2009
"I shall find a way or make one."
WOD: Rest day. My legs are shot. Mary and her pistols will get ya...
Check out the latest at Eat Clean Live Strong: oven roasted turkey with leeks and dried fruit. I challenge you to look at that picture and not get hungry...
Wednesday, October 7, 2009
Tuesday, October 6, 2009
- Bruce Barton
WOD: Rest day.
"Mary" is on deck for tomorrow. Check this video of CrossFit HQ original Rob Miller crushing this WOD: See his kipping HSPU? That's going to be useful tomorrow...
Monday, October 5, 2009
Sunday, October 4, 2009
Saturday, October 3, 2009
Friday, October 2, 2009
Thursday, October 1, 2009
This made me laugh when I saw it in an email yesterday...
Wednesday, September 30, 2009
Tuesday, September 29, 2009
- Dr. Barry Sears
The CrossFit Journal recently posted part 6 of the Dr. Barry Sears nutrition presentation. This one is all about how your diet affects your performance. It's definitely worth your time, and it's a free download. Seriously, go watch it. If you've got the time to read my ramblings, you've got the time to watch a twelve minute video.
WOD: Rest day. My whole body is wrecked from Angie coming on the heels of Fight Gone Bad. Staring down a month of Girls and Hero WODs has me thinking I will be taking a few more rest days than usual... hopefully this will help keep my performance up (along with eating zone/paleo-ish and getting enough sleep of course). At least that's my plan for now!
Monday, September 28, 2009
Sunday, September 27, 2009
Saturday, September 26, 2009
Friday, September 25, 2009
"5 rounds for time"
15 overhead squats @ 95lbs barbell
30 ab-mat situps
DNF. Completed 4 rounds as rx'd at the 20 minute cut-off. This one turned into a fight. The ab-mat situps were cake, it was the OHS that did me in. The Mikes said my form was solid, good depth, etc... this WOD just put my main weakness (leg strength) on display. The upside? It's what I need to be working on!
Here's a little Friday bonus: Nicole Carroll performing a beautiful overhead-squat. No need to thank me.
Thursday, September 24, 2009
Since Fight Gone Bad 4 is this Saturday I thought this quote was apt. I, alongside about one hundred and fifty other atheletes in Austin will be participating in this event to raise money for the Wounded Warrior Project and cancer research via the Prostate Cancer Foundation.
If you are free Saturday morning, come to the Long Center and be a part in this great event. Come cheer on these athletes as they display their determination, grit, and heart! See you there!
WOD: Rest day. Trying to stay fresh for Saturday!
Wednesday, September 23, 2009
20 seconds: max rep pullups
10 seconds rest
20 seconds: max rep KB SDHP @ 1.5 pood
10 seconds rest
20 seconds: max rep pushups
10 seconds rest
20 seconds: goblet squat @ 1.5 pood
After 8 rounds: my score was 5/11/7/4. Felt kinda blah during the warmup, but wasn't worried 'cause when that happens after I'm warmed up things usually go well. Not so much this morning. Felt great the first round, but everybody feels great the first round. This format of tababta gets tough fast with your "rest" period basically being the transition from one movement to the next.
Not too happy with my results today... especially scoring 5 on pullups... then 7 and 4 on pushups and goblet squats respectively. Days like this just fuel my motivation to improve!
Tuesday, September 22, 2009
- Abraham Lincoln
The more I learn about "honest Abe" the more I want to learn. So I've bumped up his biography up to my reading "on deck" circle. This one is supposed to be one of the best out there:
WOD: Rest day. Still not getting enough sleep lately. Since I want to PR at Fight Gone Bad on Saturday, and I keep hearing that 9 is the new 8, I slept in a little this morning. Going to make sure I'm in bed early tonight as well.
Congrats to Coach Mike Gregory on achieving his Level 2 cert this weekend!
Monday, September 21, 2009
squat-clean & jerk
Good stuff this morning! Even though I feel solid with most of my olympic techniques, there are always little things to improve on. Ran outta time in class, didn't get all five sets in, so my numbers were:
I felt solid at 135lbs, and am pretty sure I'd have been good for 145lbs, maybe 150lbs... still though, Monday is done!
Sunday, September 20, 2009
Saturday, September 19, 2009
Friday, September 18, 2009
Thursday, September 17, 2009
- Vincent Lombardi
WOD: Rest day!
Here's a thought provoking read I found today: Yale Law School professor Bruce Ackerman's op-ed piece about abolishing the position of White House Counsel.
"Obama should return to the traditional system in which presidents depended on the Justice Department for their legal advice. The White House Counsel dates only to 1943, when Sam Rosenman became the first to have the title - and he was President Roosevelt's principal speechwriter, not a legal advisor. Succeeding presidents followed FDR's model. Before Richard Nixon was faced with impeachment and then-Counsel John Dean hired five assistants, the White House Counsel didn't even have a staff."
Interesting stuff. Read it in it's entirety here.
Wednesday, September 16, 2009
Tuesday, September 15, 2009
"4 rounds for time"
10 dumbbell push-press right arm @ 45lbs
10 walking lunge w/DB
10 dumbbell push-press left arm
10 walking lunge W/DB
I met up with Mike and Wes at the AHS track this morning for a quick workout. 7:36 rx'd. Fun one - my shoulder is feeling good again!
Here's a good read from CrossFit NYC called "my sentiments exactly." How much do you practice your oly lifts? I know I need some serious time on several.
Monday, September 14, 2009
Friday, September 11, 2009
Eight years ago... and so many names... here are three I'd like to tell you about.
Jim Giberson "started slow" in the morning and would take his coffee on the street in front of his firehouse, smiling and greeting people as they walked by (which you know, if you've spent time in Manhattan, is not a common occurrence). After the 11th a young woman would walk by in the mornings, look at the pictures posted outside, and burst into tears. After several days of this, the guys approached and asked her had she known anyone in the firehouse? She pointed and Giberson's picture, but said she didn't know him. She said they exchanged "good mornings" so often that she came to think of him as her personal fireman. He was one of twelve men lost from the Engine 40 Ladder 35 firehouse.
Terence Hatton, known as Terry, was the Captain of Rescue 1, one of the FDNY's specially trained units. He was known as a methodical and tireless worker. His saying was: "It's either outstanding or it's unacceptable." Almost immediately after the 11th, his wife Beth announced she was pregnant. Months later she gave birth to a healthy baby girl - and named her Terri. Captain Hatton led ten men from his firehouse into the World Trade Center. None of the eleven from Rescue 1 survived.
Patrick Brown was the Captain of Ladder 3. Known as Pat or Paddy - at 48 he had become a legend in the FDNY - the most decorated member in the history of the department, always able to be in the right place at the right time to save someone. Still, those who knew him personally described him as exceptionally humble. He was a Marine, Vietnam veteran, a golden-gloves boxer, a marathon runner, a 2nd degree black belt in Seido karate who taught self-defense classes for the blind, a dedicated practitioner of yoga... the list goes on and on. And yet a list doesn't seem sufficient. My friend Sharon Watts put a book together that paints a vivid picture of Paddy's exceptional life. Her book tells "Pat stories" better than I can (but if you ask me in person I'll do my best to recount one or two). Captain Brown led eleven men into the World Trade Center. All twelve were lost.
Thursday, September 10, 2009
400 meters walking lunges
*back knee must touch ground every rep
14:24 rx'd. This has to be one of my favorites. Maybe I'm a glutton for punishment? It could also be that with my shoulders and neck still jacked up, I'm thrilled to still be able to train. Paid another visit to my chiro today. After another round on the e-stem and more active-release stretching, I'm not back to 100% yet, but I'm closing in.
Wednesday, September 9, 2009
- Dr. Seuss
Or as Mel put it in her blog today: be yourself loudly!
WOD: Rest day. My shoulders, neck and back still very sore. Went to my chiro today; got hooked up to the e-stem and had some active release done. I can turn my head all the way left now! Getting better, albeit slowly.
Tuesday, September 8, 2009
- Norman Vincent Peale
WOD: Rest day. My back and shoulders are very sore. Getting extra sleep this morning was great.
Go watch Part 5 of the Dr. Barry Sears CrossFit nutrition presentation. It's available as a free download in the CrossFit Journal.
Monday, September 7, 2009
Sunday, September 6, 2009
Saturday, September 5, 2009
Friday, September 4, 2009
I've avoided commentary on a lot of topics here mainly because the stated reason for this blog is as training log.
However, this goes so freaking below and beyond anything I've seen the press do lately, I was literally shaking with anger earlier. Now, in full disclosure, I've got a lot of good friends serving in the US military, and several currently deployed, so yes this is personal. That said, I still cannot fathom how any decent human being could think that publishing the photo of a mortally wounded Marine (against the wishes of his parents by the way) is an "OK" idea. The associated press even has their "excuse" in the first paragraph of their page about this story.
"...choosing after a period of reflection to make public an image that conveys the grimness of war and the sacrifice of young men and women fighting it."
What a stinking pile of bull***t. If they had to take "a period of reflection" to decide then 1) they were actually not sure if this would be appropriate, but displayed a serious lack of judgement by choosing to ignore common decency anyway or, 2) they knew this would cause an uproar, which would in turn result in all kinds of publicity and a ton of hits on their website.
And by the way - anybody in this day and age who does not understand the "grimness of war" isn't going to be reading the associated press in the first place!! They're going to be paying attention to who's dancing with the stars.
I commend Secretary Gates for his "strong objection" to this. If you'd like to tell the associated press what you think, you can contact them here:
450 West 433rd street
New York, NY 10001
I sent an email. No reply. Imagine my surprise.
Thursday, September 3, 2009
Jolyn and her son Colin Wesley Peden.
My grandmother with her great-grandson.
Wednesday, September 2, 2009
"CrossFit total" continued...
1 rep max deadlift
285 (PR tie), 290F, 290F
Frustrating. After a solid warm-up (135lbs x 5, 225lbs x 3, and 275lbs x 1), I pulled 285lbs solid and quick. Then... I ended up at the bakery... I cupcaked.
cup⋅cake [khup-keyk] adjective 1) to wimp out 2) giving in to the pain
It's been three months since the last total, and I know I'm stronger than I was then. Very frustrating. Doing it to myself though. It wasn't just Monday's mess-up, it started Saturday night. I drank. I drank a lot. I was exceptionally hungover Sunday. Felt blah all day Monday (and nearly injured myself that morning), and started feeling like myself again on Tuesday. I felt pretty good going into today's workout, but I let my sore back and Monday's stupidity get in my head. Thus... it was over before it began today.
On a positive note, I did make my goal of 10 consecutive pistol squats. However, I didn't make the 10 consecutive handstand-pushups. I got one. So... I left some room to improve on my HSPU!
So... it's time to refocus. JDP mentioned this on his blog today. Ask yourself the questions in his post... thanks John.
As for me:
I will not have one drop of alcohol until after FGB4.
I will PR at FGB4 with a 300+ score.
I will CrossFit 5 days a week. 3-on 1-off, 2-on 1-off.
I will continue to maintain my diet: zone-paleo(ish), 4 block meals, 3 block snacks, 3 to 5x fat.
I will not fail.