Monday, May 31, 2010

Memorial Day

"A hero is someone who has given his or her life to something bigger than oneself."
- Joseph Campbell

This has to be the most haunting photo I've ever seen. The lady in the photo is named Mary, she's the fiance of Sgt James J. Regan, an Army Ranger who was killed in 2007 in Afghanistan while serving with the 3rd Battalion, 75th Ranger Regiment.

I posted it as a reminder of the reality behind why we have this day off: to remember and to honor all those who have fought and died while in the service of our country.

Friday, May 28, 2010

glute 'n ham Friday

AMRAP in 12 minutes:
5 barbell deadlift @ 225lbs
10 GHD sit-ups
15 squats

I completed 7 rounds rx'd. Fun and fast one today... I was able to tap-n-go with the deadlifts, splitting it 3-2 every round except the last, which is improvement for me. Feeling good!

Happy Friday!

Thursday, May 27, 2010


"For God did not give us a spirit of timidity, but a spirit of power, of love and of self-discipline."
2 Timothy 1:7

Best of luck to all the ladies and gentlemen of CrossFit Central as they compete in the Crossfit Games South Central Regional qualifier this weekend!

There's a storm heading for Fort Worth....

A storm built of... Courage + Faith + Massive Action

This is gonna be fun to watch!

Wednesday, May 26, 2010

weighted pulls, jerks, and a tasty F'n meal

weighted pull-ups

45lbs -50-55-55-55-55
Yes I know that's six sets, but I was feeling good!

for time:
400 meter run
21 dumbbell push-jerk @ 55lbs DBs
21 box jumps
400 meter run
15 dumbbell push-jerk
15 box jumps
400 meter run
9 dumbbell push-jerk
9 box jumps

DNF. That feeling good part went away in a hurry! At the 15 minute cutoff I had completed the third 400 meter run and was starting the 9 set. I took waaay too long on the push-jerks. The 55lbs dumbbells didn't feel that bad for the 21 round. The 15 round? Smoked me.

Big Mike is in the kitchen again for the second installment of tasty F'ing meals:

It takes a real man to wear an apron like that...

Visit for more Videos

Episode numero uno is here.

Tuesday, May 25, 2010


"Stop wondering if you can, and know that achievement is as simple as trying, over and over again."
- Jon Gilson, from his article belief.

Rest day!

Monday, May 24, 2010

to risk

To laugh is to risk appearing the fool.
To weep is to risk appearing sentimental.
To reach out is to risk involvement,
To expose feelings is to risk exposing your true self.
To place your ideas and dreams before a crowd is to risk their loss.
To love is to risk not being loved in return,
To live is to risk dying,
To hope is to risk despair,
To try is to risk failure.
But risks must be taken because the greatest hazard in life is to risk nothing.
The person who risks nothing, does nothing, has nothing, is nothing.
He may avoid suffering and sorrow,
But he cannot learn, feel, change, grow or live.
Chained by his servitude he is a slave who has forfeited all freedom.
Only a person who risks is free.
The pessimist complains about the wind;
The optimist expects it to change;
And the realist adjusts the sails.

To Risk
by William Arthur Ward

Go make it a great day!

Friday, May 21, 2010

Friday awesomeness

Horowitz plays Rachmaninoff's Piano Concerto #3 with the New York Philharmonic Orchestra. In 1978. At 75 years old. Absolutely amazing!

FYI - This is a 44 minute video -but by the 2nd minute- you won't care. Enjoy!

5 rounds for time:
30 squats
20 kettlebell snatch @ 1.5 pood KB
30 double-unders

DNF. I completed 4 rounds r'xd at 15 minute cutoff. The double-unders actually were the "easy" part!

Happy Friday y'all!

Thursday, May 20, 2010

grammar anyone?

"Ending a sentence with a preposition is something up with which I will not put."
- Winston Churchill

Rest day!

Wednesday, May 19, 2010

life, the universe, and everything

"All religions, arts and sciences are branches of the same tree."
- Albert Einstein

Scientists at Fermi National Accelerator Laboratory in Illinois report that they have new clues that may lead to an explanation of the existence of... well, the universe (just so you know, the answer isn't 42).

"In a mathematically perfect universe, we would be less than dead; we would never have existed. According to the basic precepts of Einsteinian relativity and quantum mechanics, equal amounts of matter and antimatter should have been created in the Big Bang and then immediately annihilated each other in a blaze of lethal energy, leaving a big fat goose egg with which to make stars, galaxies and us. And yet we exist, and physicists (among others) would dearly like to know why.

Sifting data from collisions of protons and antiprotons at Fermilab’s Tevatron, which until last winter was the most powerful particle accelerator in the world, the team, known as the DZero collaboration, found that the fireballs produced pairs of the particles known as muons, which are sort of fat electrons, slightly more often than they produced pairs of anti-muons. So the miniature universe inside the accelerator went from being neutral to being about 1 percent more matter than antimatter.

The full New York Times article is here.

for time:
medicine ball clean to wall-ball @ 20lbs med-ball
burpee pull-up

13:17 rx'd. Smoker!

Sunday, May 16, 2010


"I believe that laughter is a language of God and that we can all live happily ever laughter."
- Yakov Smirnoff

Rest day ;)

Friday, May 14, 2010

reading 101

I was going to post a fun little comment on today's workout, and what looks to be an excellent recipe for home-made spice rub since bbq season is here...

Yeah... false alarm. My complete astonishment over the video below just shot to hell all that happy Friday stuff.

Short version? On April 23rd, 2010 Arizona governor Jan Brewer signed into law the Arizona Immigration bill. It's now the 14th of May, 2010 and the United States Attorney General goes before the House Judiciary Committee and says that he hasn't yet read the law!

Never mind that it's now been three weeks since this law was passed - starting a storm of public controversy - or that the Attorney General has already made public comments about this law - but why can't he bother to read the actual 16 pages of the law? At the very least you'd think he'd do it because maybe the subject would come up while testifying before the House committee that oversees the Justice department???

Now, Representative Poe misstates the actual results of the WSJ/NBC poll, but it seems to me that something is very rotten in the state of Denmark when the US Attorney General hasn't actually read the law that he has been commenting on. That's pretty sad coming from a lawyer with such a distinguished background.

Thursday, May 13, 2010


"A pessimist sees the difficulty in every opportunity; an optimist sees the opportunity in every difficulty."
- Winston Churchill

After the latest British general election in which no party won an official majority, the Tories (conservatives who hold the most seats in Parliament) formed a coalition government with the Liberal Democrats (not as far left as the Labor party). The British are facing huge budget shortfalls and projected deficits eerily similar to mainland Europe's - and ours for that matter. Here's hoping that the party of Churchill will seize the opportunity to steer Great Britain successfully out of the difficulties they are in.

Wednesday, May 12, 2010

hump day musings

“We differ from other states in that we regard the individual who holds himself aloof from public affairs as being useless. Yet we yield to no one in our independence of spirit and complete self-reliance.”
– Pericles

I've been on a political kick lately, and with all that's going on, I doubt I'm the only one paying attention, reading about, thinking through and talking things over... and in doing so I've let this little venue turn into one of my ways to get the last word ;)

Anyhow, I'll have some different stuff (and less frustrating?) up soon. For now though watch out - you are likely to see more of the same...

Happy hump day y'all! Peace.

Tuesday, May 11, 2010

holy debt crisis Batman

"However beautiful the strategy, you should occasionally look at the results."
- Winston Churchill

Now I'm no economics expert - but I did stay at a Holiday Inn Express last night. Seriously though, if there ever was an indictment of the entitlement/welfare state, the disturbing diagram below has gotta be it's visual aide. I don't see how any of the schools of economic thought (Keynesian, monetarist, supply-side, etc) could say the situation outlined below is a good idea!

Amounts converted to US dollars. Image courtesy of the New York Times. The corresponding article is here.

Monday, May 10, 2010

Monday fun-day

3 rounds for time:
400 meter run
21 ring dips
12 deadlifts @ 185lbs

My time was 10:04 rx'd. Felt good this morning!

On another topic, a short rant...

United States Attorney General Eric Holder said yesterday on NBC's Meet the Press that, according the AP,

...the Obama administration said on Sunday it wants to work with Congress on possible limitations of the constitutional rights afforded terrorism suspects - even for American citizens.

Attorney General Eric Holder said changes may be needed to allow law enforcement more time to question suspected terrorists before they are told about their Miranda rights to a lawyer and to remain silent under interrogation.

WTF? Interrogators already have what's called a "public safety exception" where they can question a suspect before "Mirand-izing" them if they believe that person has knowledge pertaining to an exigent public safety threat (see paragraphs 3, 4, & 5 which happen to be labeled as a, b, & c of the court's finding). A rule which by the way, was used in the case of the Times Square suspect!

Again, from the AP story:
John Brennan, President Barack Obama's top counterterrorism adviser, said that Shahzad was questioned for about four hours before he was read his rights. Shahzad waived his right to having a lawyer present in subsequent interrogation.

If you read the transcript, Holder says, referring to Shazad:

"He was given his Miranda warnings after the public safety exception questioning was finished, and he has talked to us and he continues to talk to us."

Question: But would you like interrogators to have more flexibility?

Holder: "I think we have to look at the rules that we have and look at the situation that we now confront. The public safety exception was really based on a robbery that occurred back in the '80s and something to do with a supermarket. We're now dealing with international terrorists, and I think that we have to think about perhaps modifying the rules that interrogators have and somehow coming up with something that is flexible and is more consistent with the threat that we now face."

So again, WTF?

As far as I'm concerned, there should be different rules and procedures for how we deal with terrorism suspects who are not US citizens.

That said, the Times Square suspect is an American citizen, and no matter how despicable an act he attempted, our constitution and the rulings of the US Supreme Court dictate how our criminal justice system treats him.

I'm amazed that the current - and rather liberal - administration is saying it's a good idea to strip an American citizen of their right to legal representation. Hell, I can't believe this is an "issue" at all.

Wednesday, May 5, 2010


"There are three things which are real: God, human folly and laughter. The first two are beyond our comprehension. So we must do what we can with the third."
- Widely attributed to President John F. Kennedy (who quoted it often), or more accurately listed as an Indian proverb, it actually comes from The Ramayana, an epic poem that delves into existential topics like duty through narrative.

Anyway, it's Cinco de Mayo! Have fun and be safe y'all.

Monday, May 3, 2010

weekend update

Saturday about noon... met up with Eric, Nick, Mandy, and several thousand other runners in the country just outside Dallas for a little trail run... with obstacles... and mud... oh yeah a swimming portion too... and fire!

for time:
Warrior Dash 3.5 mile trail/obstacle run


It was a slip-sliding, rope-climbing, bog-swimming, fire-jumping, people-watching, beer-drinking (post race of course), muddy good time!

And the people watching was excellent... I saw a Spartan soldier, a blue body-painted avatar chick, some ninja-turtles, a plethora of smurfs, some Santa outfits, and two gentlemen who ran the race in full suit-and-tie (one of whom carried a briefcase through the entire course). I can also report that I found Waldo. Twice.

I am however reduced to hunt-and-peck typing right now. I jammed the f*** out of the middle finger on my right hand in a muddy slip and fall somewhere along the course. Ya know, one of those injuries you don't feel immediately, but starts to make itself known 10-15 minutes later...

So, after washing most of the muck off, I bid my fellow dashers adios, hopped in my trusty jeep, and headed into Dallas towards the casa of my lovely friend Hilary. There I showered, made myself presentable, and accompanied her downtown to the Meyerson for a performance of the Dallas Symphony Orchestra.

Outstanding. Phenomenal. If my finger wasn't killing me right now I'd be flipping through a thesaurus for you. Anyway, if you appreciate and enjoy classical music you know what I'm trying to get at. In CrossFit lingo, they crushed it like a sub-three minute Fran. It was a wonderful evening.

From a muddy obstacle-filled trail run to an evening at the Dallas symphony! Love it. I hope your weekend was a fun as mine!