Monday, January 10, 2011

take it

"If you come to a fork in the road, take it."
- Yogi Berra


STRENGTH
front squat
5x5

145-155-155-155-160F(x3)

weighted parallel bar dips
5x10

Completed all sets with 40 lbs weight vest. The first four sets were unbroken. Broke up the last set 7-3.

Happy Monday boys and girls. Have a great week! Peace.

Saturday, January 8, 2011

growth

"Life is growth. If we stop growing, technically and spiritually, we are as good as dead."
- Morihei Ueshiba, founder of Aikido

I had a great time at the I Am CrossFit challenge kickoff! About 120 CrossFit Central athletes took on the benchmark workout and by doing so, took off down the path of personal growth! Fitness goals will be achieved, mindsets will change, and as a result, entire lives will change! It's a privilege to be a part of this.

Afterward, I got to line up with some of the other coaches and do the workout...

WOD
"I Am CrossFit"
3 rounds:
400 meter run
15 pull-ups
7 hang power cleans

9:12 @ 155lbs hang power clean

Friday, January 7, 2011

bold and valiant

"In times of stress, be bold and valiant."
~ Horace

WOD
weighted pullups
1-1-1-1-1-1-1

2pood(72lbs)-82lbs-92-97-107F-102F-102F

All strict, no kip. Thought I'd be able to get over 100lbs, but I kept hitting a sticky point a few inches short of chin-over.

ring dips
10x10
I completed 7 sets rx'd at 30 seconds rest interval, and rest at a 45 second interval.

The I Am CrossFit challenge kicks off tomorrow morning! Stop by CrossFit Central between 0800 and 1100 to check it out. Here's a taste of last year's action...

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Happy Friday boys and girls!

Thursday, January 6, 2011

attainable

“With ordinary talent and extraordinary perseverance, all things are attainable.”
- Thomas Buxton

I don't have much to say today, but go read Blair Morrison's latest in his kick-ass series fitness is... this is perhaps his best yet!

Also, 70's Big discusses power movements and conditioning.

Or check out Becoming The Bull on rep maxes.

Great stuff in all of 'em. Friday is on deck! Peace.

Wednesday, January 5, 2011

2011!!

Get fired up!

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first rant of 2011

An admitted murderer was swarmed by supporters outside of a court today.

Where in the world was this you may ask? Pakistan. The Governor of Punjab was shot over 20 times in the back for - wait for it - his outspoken support of a Christian convert facing execution under Pakistan's blasphemy laws.

This excerpt is from Arab News:

ISLAMABAD: The killer of Punjab Gov. Salman Taseer was showered with rose petals by lawyers when he was presented Wednesday before District and Sessions Judge Malik Naeem Shaukat by police. The court gave Islamabad police remand of Malik Mumtaz Qadri for a day.

Qadri was brought to court in an armored car. A rowdy crowd slapped him on the back and kissed him as he was escorted inside the court. The lawyers who tossed the rose petals were not involved in the case.

As he left the court, a crowd of about 200 sympathizers raised slogans in his favor.

Earlier, more than 500 preachers and scholars from the Jamat Ahle Sunnat group said no one should pray or express regret for the killing of the governor. The group representing Pakistan's majority Barelvi sect also issued a veiled threat to other opponents of the blasphemy laws.

“The supporter is as guilty as one who committed blasphemy,” the group warned in a statement, adding politicians, the media and others should learn “a lesson from the exemplary death.” Jamat leader Maulana Shah Turabul Haq Qadri paid “glorious tribute to the murderer ... for his courage, bravery and religious honor and integrity.”

Local religious heads, including the imam of the Badshahi Mosque, refused to lead funeral prayer for the slain governor.


The following is from TIME:

In a statement issued by Jamaat Ahle Sunnat, a prominent religious organization that represents the Barelvi movement of Sunni Muslims, more than 500 religious scholars urged Pakistanis not to express regret over Taseer's murder. Ibatsam Ellahi, a member of Jamaat Ahle Hadith Pakistan, another conservative religious group, asked the faithful to refrain from attending the funeral of one of the most charismatic and visible representatives of the ruling Pakistan People's Party. "He sided with a woman who had committed blasphemy, so he himself can also be considered to be blasphemous and hence a non-Muslim," Ellahi said. "And I don't think I need to attend the funeral of such a man." A few Islamic scholars even went as far as to praise Malik Mumtaz Qadri, Taseer's bodyguard and alleged killer, who reportedly belonged to a nonviolent faction of the Barelvi sect. On Tuesday, Qadri was supposedly so enraged at the governor's stance that he shot him in the back more than 25 times as Taseer toured a market in Islamabad, Pakistan's capital.

I don't bring this up so as to get into an argument over what historical atrocities have been done the name of Christianity or Islam, that spitball contest never resolves anything, and only drags up a bunch of bad sh!t that distracts from the current subject.

That subject is the public support by so-called religious leaders of a murder.

Only a fanatic would attempt to rationalize murder in the name of religion. Capital punishment for violent crimes is a separate argument in my opinion, but capital punishment for converting to a different religion??? Come on peoples. That's pathetic. Barbaric. Inhumane. Unjust. That's what so-called religious leaders really are if they publicly support murder - barbarians.

AND they should earn the label "terrorist" for issuing threats to the media and other politicians who don't toe their line.

Now I am not typing this to bash Islam in general, only fanatics.

One thing I will say regarding Islam: I see a large amount of it's followers refusing to speak out against the great misuse of the word of the Koran. They refuse to speak out when those words are twisted to rationalize murders and the use of terror tactics against other human beings, including other Muslims.

The murder of Salmaan Taseer is case in point: a prominent Muslim speaks out publicly against fanaticism, and he gets shot 20+ times in the back.

If religious leaders say "you are one of us or you have no value and you are an infidel" then you no longer deserve the labels "religious" or "leader."

Those labels should be left for men and women who spread messages of peace and love.

Climbing off my soapbox now. This episode is just one more reason I'm thankful I live in America. Because apparently I'd get shot for voicing this opinion in Pakistan right now...

Peace y'all.

Tuesday, January 4, 2011

can't go a day without

"Never give up on something that you can't go a day without thinking about."
- Tony Robbins

This quote has been on my mind since I read it yesterday evening...


What is it that you can't go a day without thinking of?

Monday, January 3, 2011

seek

"If you seek truth you will not seek victory by dishonorable means, and if you find truth you will become invincible."
- Epictetus

A quote from one the stoics seemed like the way to start the week...

STRENGTH
back squat
1-1-1-1-1

185-205-215PR TIE-225PR-230F

The goal was a 225# back squat by new years.... check! That's a 20# jump since August. Accomplishing a goal feels great!

So now it's time to work towards the next goal: ten unbroken back squats @ 225# by July 4th, 2011.

Seek on! Peace.

Saturday, January 1, 2011

start from now

"Though no one can go back and make a brand-new start, anyone can start from now and make a brand-new ending."
~ Carl Bard

HELLO 2011!