- Michel de Montaigne
Thursday, September 30, 2010
quotes
"When I quote others I do so in order to express my own ideas more clearly."
- Michel de Montaigne
- Michel de Montaigne
press, sled, clean, and dip
My shoulders were still sore despite taking yesterday off, so I got to the gym a little early for some foam roller and mobility work.
STRENGTH
5x5 press @ 60% max
95-95-95F(x4)-85-85
CONDITIONING
five 40 yard backwards sled drags (10 yards down & back x2) @ 275lbs
:25, :20, :20, :19, :19,
I fell on my butt in the first one, but stayed on my feet for the rest. Legs felt like J-E-L-L-O at the end of this!
WOD
team of two for time:
42-30-18
hang power clean @135lbs
ring dips
6:28 rx'd. Rich and I split the work evenly (works out to be 21-15-9 each person). Good stuff today!
Feeling great! Peace.
STRENGTH
5x5 press @ 60% max
95-95-95F(x4)-85-85
CONDITIONING
five 40 yard backwards sled drags (10 yards down & back x2) @ 275lbs
:25, :20, :20, :19, :19,
I fell on my butt in the first one, but stayed on my feet for the rest. Legs felt like J-E-L-L-O at the end of this!
WOD
team of two for time:
42-30-18
hang power clean @135lbs
ring dips
6:28 rx'd. Rich and I split the work evenly (works out to be 21-15-9 each person). Good stuff today!
Feeling great! Peace.
Wednesday, September 29, 2010
unplug!
"Reading, after a certain age, diverts the mind too much from its creative pursuits. Any man who reads too much and uses his own brain too little falls into lazy habits of thinking."
~ Albert Einstein
Today is a REST DAY! Peace.
~ Albert Einstein
TODAY'S MUST READ:
Your Brain on Computers: Attached to Technology and Paying a Price
Once you're done reading it, turn off your computer and go do something outside in this beautiful fall weather!
Your Brain on Computers: Attached to Technology and Paying a Price
Once you're done reading it, turn off your computer and go do something outside in this beautiful fall weather!
Today is a REST DAY! Peace.
Tuesday, September 28, 2010
wild Tuesday
"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.
Retired US Army Lt. Col. Dave Grossman has an article about one kind of stepping up, and uses the analogy of a sheepdog. Please take the time and read it. It's worth every minute.
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.
See y'all mañana.
~ 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.
Retired US Army Lt. Col. Dave Grossman has an article about one kind of stepping up, and uses the analogy of a sheepdog. Please take the time and read it. It's worth every minute.
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.
See y'all mañana.
Monday, September 27, 2010
Monday musing, getting in the loop
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?
"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 beautiful Monday
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
165-165-165-165-165
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.
photo by Carlton Wade
Hope your having a great Monday! Peace.
STRENGTH
back squat
5x5 @ 60% of max
165-165-165-165-165
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.
photo by Carlton WadeHope your having a great Monday! Peace.
Sunday, September 26, 2010
worth watching
"One day your life will flash before your eyes. Make sure its worth watching."
- unknown
You know what else is worth watching? Kelly Starrett's mobility tips for air travel... AKA how to weird out other passengers on a plane. Good stuff!
Rest day!
- unknown
You know what else is worth watching? Kelly Starrett's mobility tips for air travel... AKA how to weird out other passengers on a plane. Good stuff!
Rest day!
Saturday, September 25, 2010
Fight Gone Bad 5
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
push-press @ 75lbs barbell
row (calories = points)
wall ball @ 20lbs medicine ball
sumo-deadlift high-pull @ 75lbs barbell
box jump (20" box)
My score today was 326! Despite my low back and side cramping through round 3, that's a new PR! Just happy to finally break 300...
Most importantly though, I want to thank all those who donated their hard earned money to the great organizations that were sponsored by today's event!
WOD
"Fight Gone Bad"
three rounds for points:
one minute at each station
one minute rest between rounds
score is total number of reps
push-press @ 75lbs barbell
row (calories = points)
wall ball @ 20lbs medicine ball
sumo-deadlift high-pull @ 75lbs barbell
box jump (20" box)
My score today was 326! Despite my low back and side cramping through round 3, that's a new PR! Just happy to finally break 300...
Most importantly though, I want to thank all those who donated their hard earned money to the great organizations that were sponsored by today's event!
Have a great weekend y'all! Peace.
Friday, September 24, 2010
ready to fight!
"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 time has come.... Fight Gone Bad 5 is tomorrow! See y'all there!
REST DAY. Peace.
- Orison Swett Marden
The time has come.... Fight Gone Bad 5 is tomorrow! See y'all there!
REST DAY. Peace.
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