STRENGTH
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...
GYMNASTICS
3x8 strict chin-ups with one minute rest interval
3x10 strict ring-dips with one minute rest interval
Fun!
WOD
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!
Monday, June 21, 2010
Sunday, June 20, 2010
rolling with the Patriot Guard
Yesterday I had the honor of attending the memorial services for United States Air Force Pararescueman TSgt Michael P. Flores, in the company of the Patriot Guard Riders.
I'm just going to say that it was a privilege to be there. Thank you to the Patriot Guard Riders for putting up with a "cage driver" in their midst! Yesterday was a day I'll never forget.
I've never attended a service with full military honors before. There was the honor guard that moved with polished precision, the sharp report of the rifle salute, and the all-encompassing roar of the missing man formation flyby....
It was a moving experience to say the least.
TechSgt Michael P. Flores was a 31 year old husband and father of two. As a "7-level" Pararescueman he was qualified to lead any mission PJs could be called upon to undertake. He truly was one of the best of the best.
The Pararescue creed:
It is my duty as a Pararescueman to save life and to aid the injured. I will be prepared at all times to perform my assigned duties quickly and efficiently, placing these duties before personal desires and comforts. These things I do,
"That Others May Live."
Friday, June 18, 2010
sweat-tastic Friday
Another beautiful and humid morning at SICFIT Austin!
STRENGTH
overhead-squat
10-10-10-10
2x sled drag
65-65-75-75
sled: 135lbs
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
WOD
4 rounds for time, one minute rest between each round:
5 dual kettlebell clean and left/right press @ 35lbs KBs
10 sprawls
20 tire jumps
My round times were 1:09, 1:06, 1:15, 1:02
STRENGTH
overhead-squat
10-10-10-10
2x sled drag
65-65-75-75
sled: 135lbs
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
WOD
4 rounds for time, one minute rest between each round:
5 dual kettlebell clean and left/right press @ 35lbs KBs
10 sprawls
20 tire jumps
My round times were 1:09, 1:06, 1:15, 1:02
Round 3 sucked. Got after it on the last round though. Felt good! Stayed after class and worked strict muscle-ups and ring dips.
Happy Friday y'all!
Thursday, June 17, 2010
pick yourself up
Nothing's impossible, I have found.
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!
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
Tuesday shoulders
I hobbled into SICFIT Austin this morning with some sore legs. Which didn't matter because we hit shoulders with a vengeance today.
GYMNASTICS
2x handstand walk (with spotter)
2x wheelbarrow walk
3x 10 dead-hang chest-to-bar pullups
STRENGTH
barbell push-jerk
5-5-5-5-5
115-115-95-95-95
Went down from 115 to focus on correcting some technique issues... hopping my feet and not being dynamic enough with the re-dip.
WOD
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!
Peace.
GYMNASTICS
2x handstand walk (with spotter)
2x wheelbarrow walk
3x 10 dead-hang chest-to-bar pullups
STRENGTH
barbell push-jerk
5-5-5-5-5
115-115-95-95-95
Went down from 115 to focus on correcting some technique issues... hopping my feet and not being dynamic enough with the re-dip.
WOD
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!
Peace.
Monday, June 14, 2010
that others may live
On June 10th, the Department of Defense officially released the names of 4 Americans killed in Afghanistan while in the service of our country.
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:
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:
They lived by the motto,
"These things we do, that others may live."
Flag Day
On this day in 1777, the Second Continental Congress adopted the Stars and Stripes our national flag.
On this day at SicFit Austin we conducted strength training.
STRENGTH
narrow stance back squat
10-10-10-10-10
135-115-115-125-135
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
10-10-10
45-65-95
Isolates the hamstrings, weights felt solid so I didn't think much of it until...
barbell lunge
12-12-12
45-75
Only had time for two sets of lunges. Hamstrings were done when I did these sets! Hellloooo shaky legs!
Friday, June 11, 2010
Friday cleaning
Another fun Friday morning at SICFIT Austin! After warming up, we got into gymnastics work.
GYMNASTICS
Happy Friday!!
GYMNASTICS
2x handstand walk (feet against wall)
handstand practice (crow to handstand)
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:
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:
STRENGTH
clean
5-5-5-5-5
75-95-115-135-135
first sets were lighter to review and ingrain the correct form, the two at 135 felt solid
WOD
team "Grace" with Mark
30 FULL cleans and push-jerk for time @ 95lbs
3:48 We did alternating sets of 5 reps. Fast one! Feeling good!
Thursday, June 10, 2010
oil spill solution?
It's called bioremediation. It has worked in the past.
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.
from: http://photoscience.la.asu.edu/photosyn/courses/BIO_343/lecture/bioremed.html
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.
from: http://news.sciencemag.org/scienceinsider/2010/04/can-microbes-save-the-gulf-beach.html
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/
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.
from: http://photoscience.la.asu.edu/photosyn/courses/BIO_343/lecture/bioremed.html
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.
from: http://news.sciencemag.org/scienceinsider/2010/04/can-microbes-save-the-gulf-beach.html
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/
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