Wednesday, June 30, 2010

so fresh and so clean clean

It was nice and cool out this morning after yesterday's rain! Maybe it's from spending a lot of time in the hill country as a kid, but the world always seems so... clean after a good rain.


The end of our warm-up at SICFIT Austin included 3 rounds of a barbell hang-clean complex.
5x shrug and drop
5x dip to pockets
5x dip to above the knee

All performed at 65lbs, (still focused on fixing my technique) working the jump-and-land and losing my exaggerated hip extension.

STRENGTH
hang power clean
4-4-4-4-4
(4 minute rest interval)

135-155-155-155-155

My technique was solid on these! I started losing my grip on reps 3 and 4 of the last two sets though...

Feeling good!!

Tuesday, June 29, 2010

Tuesday 29 June 2010

Just gotta say, the sunrise this morning was an awesome sight with all the clouds over downtown. Woke up with very sore shoulders! Trigger Point and foam rolling helped a little prior to warming up.

GYMNASTICS/STRENGTH
3 rounds through:
10 ring dips
10 pull-ups
10 overhead squats @ 45lbs barbell
10 handstand push-ups (down to 5 for subsequent rounds)
10 burpees

WOD
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.

Petraeus Comes East by Free Range International.

Monday, June 28, 2010

Monday 28 June 2010

GYMNASTICS
2x handstand walk

I'm getting better at these, could do a few "steps" at a time freestanding. Fun!

STRENGTH
barbell push-jerk
3-3-3-3-3-3-3

135-135-135-135-135-145-145F
Push-jerk technique feeling better... but my shoulders are still sore from Friday's HSPU!

kettlebell row
7 sets x 8 reps left, 8 reps right @ 1.5 pood

Went through doing one set push-jerk, then one set rows at a one minute rest interval.

Finished up today with 5 sets of 10 GHD sit-ups.

Go over to Elliot's blog and read Everything I Needed. Outstanding.

Saturday, June 26, 2010

Spartan Saturday

I spent the morning up at CrossFit Central volunteering at the Spartan Challenge workout. Everybody was having fun and working hard! Good stuff. Hung around afterward and managed to get in some lifting...

STRENGTH
barbell clean
5-5-5-5-5

95-95-105-115-125

Last set was work but not too heavy - still focusing fixing my technique - getting better at keeping a vertical bar path.

Team USA vs Ghana in the World Cup is next! USA! USA!

Friday, June 25, 2010

less is actually more

This is a copy of a great post by Leo Babuta, who also writes ZenHabits.

"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.

Friday fun

GYMNASTICS
3-2-1
handstand-pushups @ 30" width and extra ROM on 45lbs plates
inverted walks (w/feet on partner's shoulders)

The extra range of motion meant I had to kip the HSPU. Gotta get those strict... Still, fun stuff!

WOD
"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!
deadlift=15
bench=5
clean=2

Happy Friday!

Thursday, June 24, 2010

dream and achieve

"If you can imagine it, you can achieve it; if you can dream it, you can become it.”
- William Arthur Ward


Rest day!

Also, check out Free Range International's take on the McChrystal firing.

Wednesday, June 23, 2010

wag the dog?

The big news story today is the firing of General Stanley McChrystal over comments made by himself and aides in a recent Rolling Stone article. Now yes, it is a big deal that a 4-star general and his staff made insubordinate remarks to a reporter. The timing however, is very questionable.

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.

Seriously. WTF?

tough hump-day

Started today with a sore back and sore legs. Rolling out as usual prior to warming up seemed to help.

STRENGTH
A) hang-clean complex
shrug only, dip to pockets, dip to above the knee
5-5-5

All sets at 95lbs to work form. Jeremy and Zach caught a bad habit of mine I've gotta unlearn: I'm using the open hips position to move the weight making my momentum forward instead of vertical.

B) hang-clean
5-5-5

95-115-115
weights not too heavy, all technique work

WOD
for time:
800 meter run
5 rounds of:
7 barbell push-jerk @135lbs
15 ring pull-ups

DNF. 3 rounds completed @ 115lbs in 12 minutes. The run wasn't too bad... just didn't have anything in the tank today. Tough.