As you may have noticed, I haven't been posting very regularly of late! I've set up a new blog over at tumblr. So please go check it out, and let me know what you think!
Wednesday, April 27, 2011
Thursday, April 14, 2011
passionately curious
"I have no special talent. I am only passionately curious."
~ Albert Einstein
Want to set a squat PR? Get your hips mobile:
And go check out Big Mike's post: Living The Code
YESTERDAY'S WOD:
back squat
5x3
185-195-205-215-225PR!
Stay curious y'all. Peace.
~ Albert Einstein
Want to set a squat PR? Get your hips mobile:
And go check out Big Mike's post: Living The Code
YESTERDAY'S WOD:
back squat
5x3
185-195-205-215-225PR!
Stay curious y'all. Peace.
Tuesday, April 5, 2011
happy sleep
"A well-spent day brings happy sleep." ~ Leonardo da Vinci
One interesting read and an though provoking video... Mobile App-makers Face Privacy Investigation
Harvard financial historian Niall Ferguson on CNBC March 14th:
WOD
front squat 5x3
all sets @ 165#
Sleep happy y'all. Peace.
One interesting read and an though provoking video... Mobile App-makers Face Privacy Investigation
Harvard financial historian Niall Ferguson on CNBC March 14th:
WOD
front squat 5x3
all sets @ 165#
Sleep happy y'all. Peace.
Tuesday, March 8, 2011
stand tall
"Nobody stands taller than those willing to stand corrected."
~ William Safire
UPDATE: I've been off the blog for too long. It's amazing how much less time I blog when I'm not parked on my rear at my former office gig.... excuses aside, I just haven't been disciplined about it.
I have been staying up on my mobility. Have you? If you're a TV watcher, give this a go. Good stuff!
Also, I have to share the following video because, it's amazing in that horrific kind of way. The last 30 seconds to a minute are wild....
I visited Japan as an 18 year-old and had an incredible time. It's still hard to fathom the devastation this earthquake and tsunami have done. Anyway, check it out.
Stand tall y'all. Peace.
~ William Safire
UPDATE: I've been off the blog for too long. It's amazing how much less time I blog when I'm not parked on my rear at my former office gig.... excuses aside, I just haven't been disciplined about it.
I have been staying up on my mobility. Have you? If you're a TV watcher, give this a go. Good stuff!
Also, I have to share the following video because, it's amazing in that horrific kind of way. The last 30 seconds to a minute are wild....
I visited Japan as an 18 year-old and had an incredible time. It's still hard to fathom the devastation this earthquake and tsunami have done. Anyway, check it out.
Stand tall y'all. Peace.
Sunday, March 6, 2011
character
"Be more concerned with your character than your reputation, because your character is what you really are, while your reputation is merely what others think you are."
~ John Wooden
Saturday WOD
"I Am CrossFit"
3 rounds for time:
400 meter run
15 pull-ups
7 hang power cleans @ 135lbs
9:03 @ 155lbs
SOME WEEKEND READING:
Kelly Starrett featured in Competitor Magazine
Wall Street Journal interview with historian Paul Johnson
~ John Wooden
Saturday WOD
"I Am CrossFit"
3 rounds for time:
400 meter run
15 pull-ups
7 hang power cleans @ 135lbs
9:03 @ 155lbs
SOME WEEKEND READING:
Kelly Starrett featured in Competitor Magazine
Wall Street Journal interview with historian Paul Johnson
Friday, March 4, 2011
belief
"The thing always happens that you really believe in; and the belief in a thing makes it happen."
~ Frank Loyd Wright, architect
Working the psoas beat down.
SWOD with Travis Holley
WARM-UP
2 rounds:
lateral band walk, down & back
10 DB snatch, right arm
15 KB goblet box squat
10 Db snatch, left arm
lateral weighted lunges
5 strict chest-to-bar pull-ups
A
box squats
10x2 @ 55-60% of 1RM
B
3 rounds:
10 barbell virtual shoveling
20 bent over rows (10L,10R)
20 med-ball sit-ups
partner wheel-barrow walks
Happy Friday boys and girls!
If you're up and about tomorrow morning, stop by CrossFit Central and cheer on all the athletes participating in the I Am CrossFit finale!
Peace.
~ Frank Loyd Wright, architect
Working the psoas beat down.
SWOD with Travis Holley
WARM-UP
2 rounds:
lateral band walk, down & back
10 DB snatch, right arm
15 KB goblet box squat
10 Db snatch, left arm
lateral weighted lunges
5 strict chest-to-bar pull-ups
A
box squats
10x2 @ 55-60% of 1RM
B
3 rounds:
10 barbell virtual shoveling
20 bent over rows (10L,10R)
20 med-ball sit-ups
partner wheel-barrow walks
Happy Friday boys and girls!
If you're up and about tomorrow morning, stop by CrossFit Central and cheer on all the athletes participating in the I Am CrossFit finale!
Peace.
Thursday, March 3, 2011
morph
"Entrepreneurs have to figure out how to morph themselves into something better. You can’t sit on your laurels on any component of your business life."
~ Charles Schwab
Garage Gym RX @ REDBLACK GYM w/Mike Winchester
WARM UP
3 rounds:
10 strict pull-ups
5 man-makers @ 40lbs DBs
OVERLOAD TRAINING
handstand push-up
two on the minute for ten minutes, hands on 45lbs bumpers for extra ROM
WOD
"Grace"
5:31 rx'd
STRENGTH
snatch grip deadlift
5X1
~ Charles Schwab
Garage Gym RX @ REDBLACK GYM w/Mike Winchester
WARM UP
3 rounds:
10 strict pull-ups
5 man-makers @ 40lbs DBs
OVERLOAD TRAINING
handstand push-up
two on the minute for ten minutes, hands on 45lbs bumpers for extra ROM
WOD
"Grace"
5:31 rx'd
STRENGTH
snatch grip deadlift
5X1
Wednesday, March 2, 2011
quit talking
"The way to get started is to quit talking and begin doing."
~ Walt Disney
TODAY IS A REST DAY!
YESTERDAY'S TRAINING:
SWOD w/Travis Holley
WARM UP
2 rounds:
10 KB figure-eights
lateral band walk, down & back
12 strict convict pull-ups
20 KB straight-leg deadlift
25 unbroken push-ups
hip mobility
A
sumo deadlift
10x2 @ 75%
3 count down, speed up
all at 225lbs, felt good
B
3 rounds:
10 HEAVY dip/drive with bar in front rack
20 hammer curls for speed
20 single leg brige ups, foot elevated
dip drive @ 225lbs, curls with 50lbs DBs
WOD w/CrossFit Central coaches
5 rounds for time:
20 back squat @ 135lbs
20 yards handstand walks
31:12 as rx'd, slowest time by far, legs were smoked from start, handstand walks were fun though
Peace y'all.
~ Walt Disney
TODAY IS A REST DAY!
YESTERDAY'S TRAINING:
SWOD w/Travis Holley
WARM UP
2 rounds:
10 KB figure-eights
lateral band walk, down & back
12 strict convict pull-ups
20 KB straight-leg deadlift
25 unbroken push-ups
hip mobility
A
sumo deadlift
10x2 @ 75%
3 count down, speed up
all at 225lbs, felt good
B
3 rounds:
10 HEAVY dip/drive with bar in front rack
20 hammer curls for speed
20 single leg brige ups, foot elevated
dip drive @ 225lbs, curls with 50lbs DBs
WOD w/CrossFit Central coaches
5 rounds for time:
20 back squat @ 135lbs
20 yards handstand walks
31:12 as rx'd, slowest time by far, legs were smoked from start, handstand walks were fun though
Peace y'all.
Saturday, February 26, 2011
have fun
"People rarely succeed unless they have fun in what they are doing."
~ Dale Carnegie
I got in a workout with Big Mike and Jeff McKinney at the RED BLACK GYM this afternoon.
WARM UP
2 rounds:
lateral band walk, down and back
20 Russian swings @ 2 pood
10 strict pull-ups
10 ring push-ups, feet elevated
overhead plate lung, down and back @ 45lbs
STRENGTH
overhead squat
5x3
135-145-155F(x2)-155
Only got in four sets but the second set of 155 felt solid, like I could have made one or two more reps.
Have a great weekend y'all. Peace.
~ Dale Carnegie
I got in a workout with Big Mike and Jeff McKinney at the RED BLACK GYM this afternoon.
WARM UP
2 rounds:
lateral band walk, down and back
20 Russian swings @ 2 pood
10 strict pull-ups
10 ring push-ups, feet elevated
overhead plate lung, down and back @ 45lbs
STRENGTH
overhead squat
5x3
135-145-155F(x2)-155
Only got in four sets but the second set of 155 felt solid, like I could have made one or two more reps.
Have a great weekend y'all. Peace.
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