Wednesday, June 30, 2010
Tuesday, June 29, 2010
3 rounds through:
10 ring dips
10 overhead squats @ 45lbs barbell
10 handstand push-ups (down to 5 for subsequent rounds)
3 rounds for time:
10 dumbbell cleans @ 45lbs DBs
12 renegade rows @ 45bs DBs
sled drag forward then backward @ 225lbs
DNF. In eleven minutes I was a few steps from completing the second round. The cleans and the sled work felt solid, but the renegade rows crushed me. Tough day.
What the senate should ask Elena Kagan from CATO.
Monday, June 28, 2010
Saturday, June 26, 2010
Friday, June 25, 2010
"The secret of happiness, you see, is not found in seeking more, but in developing the capacity to enjoy less.” - Socrates
In that one little line, Socrates summed up one of the major problems with our modern society, and offered a simple solution.
Pretty brilliant, I’d say.
In fact, he negated the need for me to write more, but stubborn as I am, I will proceed. I’d like to talk about this capacity to enjoy less.
Is it difficult to enjoy less? No, not really, but it takes a change in mindset, which as with many such changes takes time and adaptation.
If you enjoy chocolate ice cream, as I do, when confronted with a tub of it would you also enjoy eating as much of the tub as possible? I know that’s what many of us do when faced with delicious food.
But what if you learned to enjoy just a few bites of the ice cream? And with each bite, savor the flavor, the coldness, the creaminess, the chocolatiness. (Yes, that’s a word, spell-checker – I made it up.)
If you love clothes, instead of buying more and more each weekend, can you learn to cull your wardrobe into a few quality, beautiful pieces that you can wear often, and enjoy more?
The same applies with anything we love … including online reading and communicating (email, Twitter, Facebook, forums). We often seem obsessed with more of it. But instead, consider reading just the quality stuff, and if a blog or Twitter feed doesn’t deliver quality consistently, consider dropping it.
Learn to love less television, movies, chatter, spending, shopping, eating out, junk food, technology, consumption, productivity. You get the idea.
When you focus on enjoying less, you focus on full enjoyment. You learn to be content with little, and when you do that, a life of happiness is at your disposal. The only limit to your happiness, then, is how much you can learn to enjoy less.
handstand-pushups @ 30" width and extra ROM on 45lbs plates
inverted walks (w/feet on partner's shoulders)
"Linda got SIC!"
4 rounds 30 seconds work, 30 seconds rest:
deadlift @ 135lbs
bench press @ 135lbs
clean @ 135lbs
(one cycle through all movements is one round, score is lowest rep count)
This one smoked me!
Thursday, June 24, 2010
- William Arthur Ward
Also, check out Free Range International's take on the McChrystal firing.
Wednesday, June 23, 2010
Let's look at a short timeline of events from this week...
Monday June 21st, 2010 @ 10:30PM EST:
The US House Committee on Oversight and Government Reform releases a damning report titled "Warlord, Inc." The report details how billions of US taxpayer dollars have been flowing to Afghan warlords (and likely the Taliban as well) through a mafia-like protection scheme involving the shipping and distributing of supplies throughout Afghanistan. It is called the "Host Nation Trucking" contract - or HNT - and it is currently worth $2.16 billion dollars and is responsible for approximately 70% of all U.S. supplies in Afghanistan.
Tuesday June 22nd, 2010 @ 10:00AM EST:
Rolling Stone publishes online it's article "The Runaway General" which details - among other things - the fractious mood between military leadership in Afghanistan with Obama administration types like US Ambassador Karl Eikenberry and National Security Advisor Jim Jones. The article is largely a condemnation of counter-insurgency strategy and it's proponents. It also details comments made by General McChrystal and his aides that are insubordinate, which under the UCMJ allows the President to fire McChrystal.
Wednesday June 23, 2010:
General McChrystal resigns and his successor is named as General David Petraeus, a man with much more congenial ties to the Obama administration.
I'm no conspiracy theorist, so why go through all this?
Well it's because this media circus over General McChrystal's firing pretty well obfuscates what should be a HUGE story. It should be a huge story because, as the report states:
“The Department of Defense is grossly out of compliance with applicable regulations and has no visibility into the operations of the private security companies that are subcontractors on the HNT contract.”
And that “fueling unaccountable warlords and funding parallel power structures... the United States undercuts efforts to establish popular confidence in a credible and sustainable Afghan government.”
Now, consider this excerpt from a recent article by The Victory Institute:
"In this frame, the true back story of the Afghan strategy deliberations in the Obama war room this afternoon has little to do with General McChrystal and everything to do with the fact that the Department of Defense has dropped the ball in its support of the effort to legitimize the Karzai government by knowingly outsourcing the U.S. military and civilian supply chains to a protection racket that fuels the insurgency.
Moreover, the Department of Defense could have rectified the failed policy by re-tooling the effort following the announcement of the AfPak strategy in March, following the Triage assessment of General McChrystal upon assuming command last summer, following the 10 war council sessions that led to the December 1, 2009 announcement of a second troop surge, or at any time during the last six months following President Obama’s recommitment to the Afghan theatre with an additional 30,000 troops.
The U.S. Department of Defense had four major opportunities to step up and seal the breach in the failed elements of the supply chain; but, it chose, instead, to continue down the path of a failed policy – a policy, which has crippled all political shaping efforts in Kandahar, and has literally created an environment in which upwards of 70,000 armed Afghan civilians are operating with differing levels of oversight and regulation throughout Afghanistan.
The blood of all coalition soldiers and civilians, the blood of all Afghan and foreign contractors, who have died along the supply routes in southern Afghanistan since the signing of the HNT contract, falls to the hands of the Department of Defense and the Joint Chiefs of Staff."
So... a hatchet-job article by Rolling Stone (detailing the comments of a well-known outspoken general) comes out the day after a the release of a report by the House Oversight committee (detailing monumental logistical screw-ups that undercut pretty much our entire strategy in Afghanistan) and dominates the current media cycle.
Tuesday, June 22, 2010
- Thomas Edison
A) 4 sets at 2 minute rest interval
overhead squat/front squat/back squat for 3/5/10 reps unbroken
Felt good. Hello shaky legs!
B) 3 rounds
handstand wall walk/sled drag 2@180lbs and 1@225lbs
partner AMRAP in 3 minutes
5 front squat to press @ 95lbs barbell
Jacob and I completed 5 rounds and 1 thruster alternating one full round per person.
photo by Jeremy Thiel
Monday, June 21, 2010
4 sets of:
shoulder press/push-press/push-jerk for 1/2/3 reps unbroken
95-115F (strict press)-105-105-105
My strict press is weak and held numbers down, the push press and jerk weren't bad...
3x8 strict chin-ups with one minute rest interval
3x10 strict ring-dips with one minute rest interval
3 rounds for time:
20 dumbbell power snatch @ 50lbs DB
20 box-squat tire-jumps
400 meter run
15:18 @ 45lbs DB
Butt kicking WOD today. The DB snatch felt solid. The box-squat to tire-jump followed by a 400 meter run smoked my legs! Great start to the week!
Check out coach Mike Winchester's excellent post on human potential!
Sunday, June 20, 2010
Friday, June 18, 2010
2x sled drag
Should've started with 75lbs OHS and gone heavier, but was still feeling my hamstrings and shoulders from Wednesday's snatch work, so I'm bringing out the 'ol cupcake. I made up for it on today's smoker of a met-con...
cup⋅cake [khup-keyk] adjective 1) to wimp out 2) giving in to the pain
4 rounds for time, one minute rest between each round:
5 dual kettlebell clean and left/right press @ 35lbs KBs
20 tire jumps
My round times were 1:09, 1:06, 1:15, 1:02
Thursday, June 17, 2010
For when my chin is on the ground,
I pick myself up, dust myself off,
Start all over again.
Don't lose your confidence if you slip.
Be grateful for a pleasant trip,
And pick yourself up; dust yourself off;
Start all over again.
Work like a soul inspired
'Til the battle of the day is won.
You may be sick and tired,
But you'll be a man, my son.
Will you remember the famous men
Who had to fall to rise again.
So take a deep breath;
Pick yourself up;
Dust yourself off;
Start all over again.
Pick Yourself Up
by Dorothy Fields
She certainly sings as good as she looks... Rest day!
Tuesday, June 15, 2010
2x handstand walk (with spotter)
2x wheelbarrow walk
3x 10 dead-hang chest-to-bar pullups
Went down from 115 to focus on correcting some technique issues... hopping my feet and not being dynamic enough with the re-dip.
3 rounds for time:
10 dumbbell push-jerk @ 40lbs DBs
1 shuttle run
2:13 rx'd. Push-jerk felt solid with the DBs, legs like rubber on the shuttle run though...
I stayed after class and did some strict muscle-ups, and strict ring dips. I didn't keep count. Feeling good!
Monday, June 14, 2010
Staff Sgt. Michael P. Flores, 31, of San Antonio, Texas, was a Pararescueman (PJ) assigned to the 48th Rescue Squadron, Davis-Monthan Air Force Base, Arizona.
1st Lt. Joel C. Gentz, 25, of Grass Lake, Mich., was a Combat Rescue Officer assigned to the 58th Rescue Squadron, Nellis Air Force Base, Nevada.
Staff Sgt. David C. Smith, 26, of Eight Mile, Ala., was a Flight Engineer assigned to the 66th Rescue Squadron, Nellis Air Force Base, Nevada.
Senior Airman Benjamin D. White, 24, of Erwin, Tenn., was a PJ assigned to the 48th Rescue Squadron, Davis-Monthan Air Force Base.
Their pavehawk helicopter went down in Helmand province while supporting British troops. The men were assigned to units whose mission is combat search and rescue.
From the Arizona Daily Star:
On this day at SicFit Austin we conducted strength training.
narrow stance back squat
The quads do most of the work on the narrow stance squat with knees straight ahead (still going below parallel with the weight in heels).
straight leg deadlift
Isolates the hamstrings, weights felt solid so I didn't think much of it until...
Only had time for two sets of lunges. Hamstrings were done when I did these sets! Hellloooo shaky legs!
Friday, June 11, 2010
This was challenging! Usually the body weight stuff comes quickly for me, but practicing the crow was tough work. It's all about balance and control - so that in the future I'll be able to control handstands like this dude:
Thursday, June 10, 2010
from the Environmental Protection Agency: http://www.epa.gov/swertio1/download/citizens/bioremediation.pdf
EPA uses bioremediation because it takes advantage of natural processes. Polluted soil and groundwater can be cleaned at the site without having to move them somewhere else. If the right conditions exist or can be created underground, soil and groundwater can be cleaned without having to dig or pump it up at all. This allows cleanup workers to avoid contact with polluted soil and groundwater. It also prevents the release of harmful gases into the air. Because microbes change the harmful chemicals into water and harmless gases, few if any wastes are created.
Often bioremediation does not require as much equipment or labor as most other methods. Therefore, it is usually cheaper. Bioremediation has successfully cleaned up many polluted sites and is being used at 50 Superfund sites across the country.
Microorganisms have also been successfully applied during the removal of the Exxon Valdez oil spill. A number of microorganisms can utilize oil as a source of food, and many of them produce potent surface-active compounds that can emulsify oil in water and facilitate the removal of the oil. Unlike chemical surfactants, the microbial emulsifier is non-toxic and biodegradable. Also, "fertilizers" have been utilized to increase the growth rate of the indigenous population of bacteria that are able to degrade oil.
Use of microbes for bioremediation is not limited to detoxification of organic compounds. In many cases, selected microbes can also reduce the toxic cations of heavy metals (such as selenium) to the much less toxic and much less soluble elemental form. Thus, bioremediation of surface water with significant contamination by heavy metals can now be attempted.
They (oil workers) have a potential ally: microbes that have evolved an ability to break down oil that seeps from the ocean bottom. It gets devoured by a variety of bacteria, which eat it by chemically transforming its compounds into useful cellular constituents. "If it wasn't for the natural ability of bacteria to eat oil we would all be knee-deep in the stuff," says bioremediation expert Ken Lee of the Bedford Institute of Oceanography in Nova Scotia, Canada.
So could bugs help cleanse the gulf? A number of companies have tried to create bacteria that could break down oil on demand, but Lee and colleague Albert Venosa of the Environmental Protection Agency say that experiments have shown that novel bacteria, even if they show promise in the lab, cannot compete with bacteria already living on beaches and marshes. Experiments have shown that adding nutrients like nitrogen, phosphorus, and potassium to the beaches can speed up the ability of natural bacteria to break down oil. "What would've taken 5 or 6 years to accomplish can occur in a single summer," says Lee.
While adding such fertilizers has worked in small scale coastal experiments in which oil was purposefully spread on wetlands, experts don't know of examples from an actual spill. The challenge with wetland marshes is that the toxicity of the oil can kill plants before the microbes have a chance to get to work on the oil. "If that happens, you can lose the whole marsh," Lee says.
There is more good info at http://microsorb.org/
Wednesday, June 9, 2010
Seriously, is this a pathetic case of PR or the start of a game of terrorist hide and seek? I just hope we didn't actually publish a list of the 75 countries we've apparently unleashed our ninjas upon. Un-freaking-believable...
Tuesday, June 8, 2010
I did 125-125-135-135-140. Last set was a little sloppy, but I felt that I had more in me... like maybe 145 or 150.
4 rounds in 1 minute intervals of:
10 kettlebell/dumbbell thruster @ 35lbs bells
5 push-ups (on bells)
1 sprint (approx 20 meters)
My times were :40, :40, :38, :38. I let my push-ups slide on the last round (ye old sagging back).
Still, good stuff this morning!
Monday, June 7, 2010
The gymnastics portion of training this morning at SICFIT Austin was muscle-up practice. Since I've got 'em kipping, JT said to go for the strict version. Never even tried one before... GOT IT FIRST TIME!! That felt good!
Then we knocked out 3 sets of 10 strict pull-ups, 10 strict ring dips.
Skill/form work on box squat was next. Here's Kelly Starrett going over the box squat at CC this weekend:
We were running outta time so the box went away and we did:
body weight back squat
I completed 155lbs for 5-3-3-3-3. First set of 5 was very near failure, so I finished up with four sets of 3.
Friday, June 4, 2010
We finished with an non-timed WOD of four rounds: 5 snatch balance, 10 strict pullups. Loving this!
Check out this video from Dutch Lowy's excellent post on getting stronger.
Happy Friday y'all!
Thursday, June 3, 2010
I kept the loads moderate to work on losing the last of ye ol' stripper deadlift...
handstand walk (feet against wall) x2
wheelbarrow walk (around gym interior) x2
the handstand walk:
Just plain fun!
team of 2 for time:
100 box jumps
3 rounds: (20 sandbag front squats, 2 sandbag carries around outside of gym)
100 box jumps
DNF. Brian and I completed all but 50 box jumps (splitting the work in half) in 8 minutes with the 60lbs sandbag. Fun!
After class I did ten front squats with the 100lbs sandbag... sheesh! Turns out I had it easy today!
Wednesday, June 2, 2010
Tuesday, June 1, 2010
All courtesy of San Francisco CrossFit:
Stretch Your Psoas Peoples
Your Overhead Break Is On
Your Poor Lats, Instructions for Care and Feeding
Your Tight Hips Betray You
Doode, Where's My Quads?
Knees and Hams, Knees and Hams
The following two videos are definitely worth your time.... if only to hear Dr. Starrett say things like:
"Four fingers of wine prior to doing this makes a difference."
"Worse is better."
and my favorite, "It's awkward to clean up vomit."