"The only thing necessary for the triumph of evil is for good men to do nothing." ~ Edmund Burke
Slept in this morning and within minutes of waking I got a txt message about the shooter on campus. I was shocked. Quite a surreal way to start your day. Now I don't know whether this kid was merely a bad shot or had a change of heart and decided not to kill innocent people but either way, I'm very glad that nobody else was hurt.
More will be known about this guy soon, but I'll bet you the 9mm Beretta in my bedside table that the gun control debate will be raised in the wake of this...
I do know that the world is still a wonderful place and we shouldn't let the few evil people in it overshadow the many, many more good people out there. It may not always seem like it, but the "good guys" have always outnumbered the "bad guys." The trick is, us good folk have to keep stepping up in the face of evil to make it back down.
Another great read I recommend is by Jack Hoban, a martial artist of note, and part of an organization I had the privilege to train with before injuring my knees awhile back. Basically, he talks about approaching martial arts training with the focus of protecting life (either yours or others). Heady stuff, but good stuff.
I digress, but to make my point I'm going to hit y'all with a zen saying:
"It's better to light a candle than to curse the gathering darkness."
So get out there and shine your light. Whatever it is you do, no matter how small the act, people notice. Stepping down from my soapbox now. Peace.
Oh yeah I trained today! I arrived at the gym a little early this afternoon to hit the foam roller for a few minutes before class started. My shoulders and calves were pretty torched from FGB5 and yesterday's HSPU. Big Mike had us do some hip mobility drills as part of our warm-up, then we got in some solid interval work.
WOD1 5 rounds, 90 second rest interval In one minute, perform 10 unbroken pull-ups and max rep burpees.
my burpees today were 21-19-17-17-17
I managed to stay fairly consistent with the burpees, and alternated between the regular and butterfly kip on the pull-ups.
WOD2 four 200 yard sprints (50 yards down and back x2), 2 minute rest interval
:33, :34, :34, :35
I didn't really feel yesterday's squats until we got into these sprints, but I was smoked by the end of this! Good stuff.
Just saw this quote... thought it was an interesting perspective on "being somebody."
"One day you will take a fork in the road, and you’re going to have to make a decision about which direction you want to go. If you go one way, you can be somebody. You will have to make your compromises and ... turn your back on your friends, but you will be a member of the club, and you will get promoted and get good assignments. Or you can go the other way, and you can do something, something for your country and for your Air Force and for yourself. ... You may not get promoted, and you may not get good assignments, and you certainly will not be a favorite of your superiors, but you won’t have to compromise yourself. ... In life there is often a roll call. That’s when you have to make a decision: to be or to do." - Colonel John Boyd
Col. Boyd developed the concept of the "decision loop." The OODA loop is about how people or organizations react to an event.
Observe: the collection of data Orient: the analysis of that data to form a mental perspective Decide: the determination of a course of action based on that mental perspective Act: the physical playing-out of that decision
The faster you can move through the loop the better. If you are faster than your opponent, you get "inside" their loop and have the advantage. It's good to be in the loop.
But I digress - back to the quote. While I disagree with the notion that you must compromise yourself to "be somebody," I've been alive long enough to see that there isn't a shortage of those willing to compromise their integrity to "get ahead." Anyhow, that's my take on what the Colonel was referring to.
So perhaps the question should be: When the moment of decision comes, will you maintain your integrity?
It's a perfect fall weather day in Texas! We had morning temps in the 50s, highs in the mid-70s and not a cloud in the sky... it doesn't get much better!
STRENGTH back squat 5x5 @ 60% of max
165lbs isn't 60% of my 1 rep max (my max NOT being 275lbs), but I knew I could do 5-7 unbroken reps at that weight so that's what I went with... I need the heavy days!
WOD 2 rounds: 4 minutes max rep handstand-pushup 3 minutes max rep sandbag-turkish-getup @ 50lbs 2 minutes max rep kettlebell swing @ 1.5 pood 1 minute max rep "dummy jumps" (jump side to side over sandbag) rest 3 minutes
I completely lost track of my count on this one. So I got in some hard work and had a little fun... no clue what my total reps ended up being...
Here's a shot of downtown from South Congress Avenue, just 'cause.
Today was the 5th year of Fight Gone Bad, a charity fundraiser, and my third year in a row as a participant. It's always a blast to take part in such a great event with the outstanding people that make up the central Texas CrossFit community. So here's a big "thank you" to all the volunteers who got up early and worked all morning - and a hearty "well done" to Ingrid Kantola who laid the organizational smack-down all over this year's event (she coordinated the schedule and getting the gear necessary from five separate affiliates so that over 220 athletes could take part in today's event)! Nicely done!
WOD "Fight Gone Bad" three rounds for points: one minute at each station one minute rest between rounds score is total number of reps
"Deep within man dwell those slumbering powers; powers that would astonish him, that he never dreamed of possessing; forces that would revolutionize his life if aroused and put into action." - Orison Swett Marden
The good news is that physical potential does not expire. It has no shelf life. Whatever state you’re in at whatever moment, you can always be better. SO BE BETTER. Too often people try to do this by setting a number to hit, a person to beat, or a mirror to impress, implicitly attaching a finite quality to the process. This focus is flawed. As you change and improve, so too should your potential grow and your ambition swell. Remember that fitness is a goal inadvertently attained through the systematic overestimation of yourself in all fields. It’s a byproduct of setting the bar too high, of striving for perfection and falling just short. It’s knowing that you’ll never get there but trying your damndest nonetheless. It’s constantly pushing your limits in every direction regardless of your skill....
Do this and we inevitably yield the best version of ourselves."
It's hump day boys and girls - and it's the first official day of fall. After assisting Big Mike with the 5:30, 6:15, and 7AM classes, I did some strength work. Gotta work on your weaknesses! Mine, is moving heavy $h!t...
I got a solid warm-up in that included some rowing, just working out the soreness in my back and shoulders.
Felt good. Every set was hard work. Thought I could do 195lbs on the last set, only got two reps and had to dump the bar. No worries though. Working to failure is how you get stronger! So watch out, I can still meet my goal of a 1rep max back squat at 225lbs by Christmas. Stay tuned...
Also played at rope muscle-ups with JDP and Ben. Fun! Tough stuff, but fun!
Talk about a great morning! Go and make yours a great day y'all. Peace.
Felt better this time. Completed all the squats unbroken, and got 2 rounds of the deadlifts unbroken. Round 3 on deadlifts went 5-2. Good strength work, but my legs were toast at the end. Just what I need to be doing! Then, just when I was expecting a short break, Big Mike sent us on a mile run!
CONDITIONING 1 mile run
Didn't time it, just did it. Big thanks to Chris Hartwell for pushing me through that run, I felt like I'd just done a workout at the end of it. We got a few minutes to catch our breath and before getting into the workout.
WOD team of 2, 3 rounds for time: While team member 1 (TM1) completes 5 barbell burpee-clean-and-jerks @ 135#, team member 2 (TM2) does laps of farmers walks with pair of 45# plates. Then TM2 goes to the barbell while TM1 does farmers walks. This = 1/2 of one round.
While TM1 completes 5 barbell burpee-clean-and-jerks, TM2 does as many handstand pushups as possible. Then TM2 does the barbell work while TM1 does HSPU. This = the second 1/2 of one round.
Walt and I took 16:14 to complete this. It works out to 30 burpee-clean-and-jerks and a lot of farmer walking and HSPU. I was absolutely smoked at the end of this one. Today was as much a mental conditioning day as it was physical. Good stuff!!
A "NO EXCUSES" MUST READ One year after losing his legs to a land mine explosion in Afghanistan, Dan Cnossen is running!
This weekend he is running the Navy 5 miler in Washington DC. There is no limit to this guy's badassery! If he can run - with no legs - one year after losing them in Afghanistan - AND he's still not finished with surgeries to repair all of his internal injuries - there really are no limits!
Cool but super humid at 13:15 today, only 83 degrees!
BASELINE 40 burpees for time:
STRENGTH thruster (front squat to press) 5x3
First two sets were kinda blah, just wasn't really focused on either set. Locked in and sets three and four felt solid. Went up on the fifth to 145lbs... tough but good. Need more work here. Probably should have gone to 145lbs earlier.
WOD 5 rounds for time: 10 primers (start on knees, jump to feet, stand up = 1 rep) 10 dumbbell power snatch @ 50# DB
The 5's and 3's were tough, but I felt strong on the first single, so I went up and tied my current 1RM! Felt solid on that one too. May still be weak numbers comparatively, but I know I'm getting stronger. Good stuff!
I've been liking the "low bar" back squat since I first used it a few months ago. Maybe it's because I'm a lanky guy, but it feels more stable than the "high bar."
What's news? Today in the 5:30 AM indoor class Erin got her first kipping pull-up! After high-fives from all nearby, she then promptly strung 2-3 together! Way to go Erin!
This afternoon at SICFIT Austin we got in some interval training. Team style.
WOD 3 rounds, 4 team members, one at each station, time at stations set by each member's turn on sled drags: 2 laps inside gym of backwards sled drag @ 270lbs max reps tire jumps max reps bench press @ 155lbs rest station (spot bench press)
I didn't even try to keep track of my reps today. Just worked as hard as I could and had some fun. My slow sled dragging allowed Chris H., Rich, and Chad get some extra reps in! You're welcome fellas. No need to thank me. We finished up with medicine ball sit-ups and Russian twists, followed by plank holds. Good stuff!
No word yet on a Wolfpack workout. With CrossFit Central's free community workouts mañana and Fight Gone Bad 5 next weekend, my guess is the pack with be otherwise occupied for a short while. Stay tuned folks, this crew doesn't just fade away, we'll be back.
Happy Friday y'all. Have fun this weekend, be safe and watch out for each other. Peace.
The humidity is down! It was a pleasant 93 at 13:15 when class started today. Can fall weather be far off??
BASELINE max reps dual 24kg kettlebell clean/press in 90 seconds:
17 clean/push-press Got the nod that clean/push-press was acceptable so that's what I went with.
max reps pistol (one leg) squats in 90 seconds:
22 pistols Not great numbers, but I'm happy with it. My legs strength is still improving...
We got out of tackling the SICFIT 300 because Big Mike already had other fiendish plans devised...
WOD 5 rounds for time: 3 muscle-ups 6 tire flips (the big one, 300+lbs) 9 dual KB front squat @ 24kg KBs
Doesn't look that bad on the screen right? Well it felt bad by round 3, though I'm sure I looked worse! My time was 21:08 rx'd. Muscle ups were cake, the tire flips were OK, but it was KB front squats smoked me. Tough one!
Look out kids! KStar has a skeleton and a lacrosse ball... and he's not afraid to use 'em! Good stuff in today's Mobility WOD.
Holy humidity Batman! Warming up when it's crazy humid and 93 degrees Fahrenheit outside didn't leave me with that warm-fuzzy feeling, it was more of a hot-sticky and blah kinda thing. I actually felt good once we started the workout though...
WOD 4 rounds for time: one lap inside gym, overhead walking lunge steps @ 20kg KB 5 man-makers (1 rep = holding DBs: pushup, row R-L, clean to thruster) @ 40lbs DBs 5 strict pullups
Man-makers took up most of my time, and kept my heart-rate jacked. Tough one! After a short break we finished up by running some sprint drills.
I also got an impromptu attitude lesson today. Right before heading out I was talking with Chris Hartwell when JDP asked us if we already had or could clean the 175lbs sandbag. I said that I didn't think I could do it, my max front squat being 165, but that I'd give it a try. I didn't make it. JDP then pointed out that my attitude was negative before I'd even attempted the lift. By deciding it was "too heavy" beforehand, I was setting myself up to fail. So being called out - I readjusted my grip, and cleaned and shouldered the bag! Do or do not. There is no try. Lesson learned. Thanks John!
Today was day one of my new gig as an assistant coach at CrossFit Central. I'm the first (a.k.a. guinea pig) person enrolled in their mentorship program. I'm assisting Big Mike with the Mon-Wed-Fri 5:30, 6:15, and 7:00AM indoor classes. I'm already loving it! I can tell that it's going to be great fun to learn by working with Mike and all the different athletes we coach. I get to help these athletes achieve the kind of successes that my coaches have -and continue to- guide me towards! How cool is that??
Since I'm on the job now when I was previously training, I've shifted my training schedule to the 1:15PM Mon-Tue-Thur-Fri class with Big Mike at SICFIT Austin. Today we did more testing that was preceded by a warm-up that was... tough. The heat and humidity feel a bit different at 1:15 in the afternoon than at 6:30AM...
BASELINE front squat one-rep-max(1RM) 155-165PR-175F-175F
bench press 1RM 155(x5)-175-185-205F-195PR
Never having done a 1RM front squat, it was another "go by feel" training day. Once again it's glaringly obvious where my weaknesses lie: leg strength. When my bench press 1RM is 30# heavier than my front squat, and my front squat is 40# weaker than my back squat, there is no doubt what I need to focus on. I actually can't wait for the heavy squat/deadlifting days in my near future! Bring it.
Not that I'm complaining, because
"He is a wise man who does not grieve for the things which he has not, but rejoices for those which he has." ~ Epictetus
I'm alive! I live in the greatest city in the greatest state in the greatest country in the world! I now get to help people achieve their fitness goals! I have a wonderful family and outstanding friends! I also spent time this weekend with an amazing woman that made a crappy day... well, just wonderful.
"Life is an opportunity, benefit from it. Life is beauty, admire it. Life is bliss, taste it. Life is a dream, realize it. Life is a challenge, meet it. Life is a duty, complete it. Life is a game, play it. Life is a promise, fulfill it. Life is sorrow, overcome it. Life is a song, sing it. Life is a struggle, accept it. Life is a tragedy, confront it. Life is an adventure, dare it. Life is luck, make it. Life is too precious, do not destroy it. Life is life, fight for it." - Mother Teresa
All kinds of awesomeness on the way! More details soon.
Today was Jeremy's last day coaching, and my last day working out with the early morning SICFIT Austin crew. It was a blast being coached by JT again - and the phenomenal athletes in both the 5:30AM (Ingrid, Chardonnay, & Jacob) and 6:30AM (Brian, Mark, and Firas) classes are the exactly the kind of people you want to train alongside! Fun, inspiring, motivating, driven, and committed. You getting the drift? They are baddasses. They're done training by daylight for Pete's sake! Thanks for the good times y'all. Keep at it!
WOD 3 rounds for time: 15 KB swings @ 1.5 pood 10 hang power cleans @ 115# barbell 250 yard run 6 KB Turkish get-ups (3R, 3L) @ 1.5 pood
One from the nostalgia file - L2R myself, Jacob and Mark - before pullup bars and floor mats were installed!
OK I just saw this so I'm pumped - now bear with me on this one - there used to be a kick-ass old bar in New York City, with no sign, just a number on a door (at 86 Bedford St. to be exact) that led into a speakeasy that dates back to the days of prohibition. Now I'm not that old, but I did get to experience it before a wall partially collapsed and caused it's closing (in 2007 I believe). Back in the day, it used to be the hang out of such literary notables as Eugene O'Niell, William Faulkner, and John Steinbeck. In the more recent past it was a place to experience some non-touristy NYC nightlife. You could also occasionally find some of the guys from Engine 24 and 5 Truck tending bar.
So, the next time you are in the NYC area stop by and see if they truly did reopen the place. It's worth a visit. You can drink a pint (or more), check out all the photos and memorabilia on the walls (no contrived BS here, it was all legit), and let your mind drift back to the days when you had to plan your escape - just in case the coppers raid the place ya know?
If you make it there before I do, drink one for me! Cheers!
Never having set a 1RM snatch before, I knew there was a PR coming my way at least... I got 105# full squat no prob, but going up from there was getting sloptastic. Hit 115# with a full snatch sloppy style, decided to try it split snatch and felt solid. So I went for 125# (big jump in weight I know) and failed, then hit it as a split snatch. Being all over the map like this means only one thing - my snatch technique sucks! But hey, admitting it is the first step right? ;)
BASELINE 2 max reps handstand-pushups
1 strict HSPU
Blah. I need to spend more time inverted it seems! Stayed after class and got 6 kipping unbroken... it's time to add HSPU as part of my warm-up everyday.
Just because it's awesome, watch Naim Suleymanoglu AKA "pocket Hercules" set snatch world records! Video from 1988.
Met up with the guys for another fun Saturday morning workout at Barton Springs.
WOD for time: 1 mile run (cut short b/c there is a "no running" policy) 50 buddy tow swim, switch partners and come back 30 meter wheelbarrow walk, every step stop and execute 1 pushup, fireman's carry back to start 2nd partner wheelbarrow walk, fireman's carry back to start partners complete together (one person works at a time) - 150 kettlebell swings 150 sit ups 150 squats 200 meter swim (cut short by end of early morning "free swim" period)
Firas and I teamed up, completed "most" of the run, and approx 1/3 of the swim in 42 minutes (KB at 20kg). In spite of the repeated lifeguard interruptions, it was a fun workout.
The pack then retired to Austin Java for some breakfast!
"I would rather be ashes than dust! I would rather that my spark should burn out in a brilliant blaze than it should be stifled by dry rot. I would rather be a superb meteor, every atom of me in magnificent glow, than a sleepy and permanent planet. The proper function of man is to live, not to exist. I shall not waste my days in trying to prolong them. I shall use my time." ~ Jack London