"Formulate and stamp indelibly on your mind a mental picture of yourself succeeding. Hold this picture tenaciously. Never permit it to fade. Your mind will seek to develop the picture... Do not build up obstacles in your imagination."
- Norman Vincent Peale
WOD: Rest day. My back and shoulders are very sore. Getting extra sleep this morning was great.
Go watch Part 5 of the Dr. Barry Sears CrossFit nutrition presentation. It's available as a free download in the CrossFit Journal.
Tuesday, September 8, 2009
Monday, September 7, 2009
07 September 2009
WOD: @ CrossFit Central
"for time"
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
barbell push-press @ 135lbs
knees to elbows
I'm pretty sure my time was 20:36, I didn't write it down before I left. I completed it as rx'd through the 7 round, but was taking too long so I scaled it back to 115lbs to increase my power output, and really just to finish up. Tough one today...
A good read: Product of Your Desires
Sunday, September 6, 2009
06 September 2009
WOD 1: @ Pure Austin
"for time"
15 barbell deadlifts @ 225lbs
5 rope climbs
12 deadlifts
4 rope climbs
9 deadlifts
3 rope climbs
6 deadlifts
2 rope climbs
3 deadlifts
1 rope climb
32:31 rx'd. Fun! But too slow... still don't feel like I have much gas in tank. And with no bumper plates at Pure Austin downtown, having to carefully lower the barbell every time kinda sucked.
Then about two hours later I met my buddy Mike down at Barton Springs.
WOD 2:
"swim continuously for twenty minutes"
Completed as rx'd with freestyle, breaststroke, and sidestroke. Felt great to be back in the water! I haven't been swimming enough this summer... will be doing more of it before it gets "cold" out.
Saturday, September 5, 2009
05 September 2009
"There are no secrets to success. It is the result of preparation, hard work, and learning from failure."
- Colin Powell
WOD: Rest day! I slept in today. It was awesome.
Friday, September 4, 2009
Rest In Peace Lance Corporal Bernard
First off, I want to convey my sincere condolences to the family and friends of Lance Corporal Joshua Bernard, USMC. You can as well right here.
I've avoided commentary on a lot of topics here mainly because the stated reason for this blog is as training log.
However, this goes so freaking below and beyond anything I've seen the press do lately, I was literally shaking with anger earlier. Now, in full disclosure, I've got a lot of good friends serving in the US military, and several currently deployed, so yes this is personal. That said, I still cannot fathom how any decent human being could think that publishing the photo of a mortally wounded Marine (against the wishes of his parents by the way) is an "OK" idea. The associated press even has their "excuse" in the first paragraph of their page about this story.
"...choosing after a period of reflection to make public an image that conveys the grimness of war and the sacrifice of young men and women fighting it."
What a stinking pile of bull***t. If they had to take "a period of reflection" to decide then 1) they were actually not sure if this would be appropriate, but displayed a serious lack of judgement by choosing to ignore common decency anyway or, 2) they knew this would cause an uproar, which would in turn result in all kinds of publicity and a ton of hits on their website.
And by the way - anybody in this day and age who does not understand the "grimness of war" isn't going to be reading the associated press in the first place!! They're going to be paying attention to who's dancing with the stars.
I commend Secretary Gates for his "strong objection" to this. If you'd like to tell the associated press what you think, you can contact them here:
450 West 433rd street
New York, NY 10001
tel: 1-212-621-1500
email: info@ap.org
I sent an email. No reply. Imagine my surprise.
I've avoided commentary on a lot of topics here mainly because the stated reason for this blog is as training log.
However, this goes so freaking below and beyond anything I've seen the press do lately, I was literally shaking with anger earlier. Now, in full disclosure, I've got a lot of good friends serving in the US military, and several currently deployed, so yes this is personal. That said, I still cannot fathom how any decent human being could think that publishing the photo of a mortally wounded Marine (against the wishes of his parents by the way) is an "OK" idea. The associated press even has their "excuse" in the first paragraph of their page about this story.
"...choosing after a period of reflection to make public an image that conveys the grimness of war and the sacrifice of young men and women fighting it."
What a stinking pile of bull***t. If they had to take "a period of reflection" to decide then 1) they were actually not sure if this would be appropriate, but displayed a serious lack of judgement by choosing to ignore common decency anyway or, 2) they knew this would cause an uproar, which would in turn result in all kinds of publicity and a ton of hits on their website.
And by the way - anybody in this day and age who does not understand the "grimness of war" isn't going to be reading the associated press in the first place!! They're going to be paying attention to who's dancing with the stars.
I commend Secretary Gates for his "strong objection" to this. If you'd like to tell the associated press what you think, you can contact them here:
450 West 433rd street
New York, NY 10001
tel: 1-212-621-1500
email: info@ap.org
I sent an email. No reply. Imagine my surprise.
04 September 2009
WOD: @ CrossFit Central
"3 rounds for time"
400 meter run
15 squat-cleans @ 155lbs
My time was 22:33 scaled to 135lbs. I completed 1 round + 9 squat-cleans, and then started failing reps like it was going out of style... what sucks is my technique felt great: flat back, shins vertical, good speed, big shrug, elbows around fast, I was catching the bar smooth, elbows up, I just couldn't stand up out of the frickin squat. I'd fail rep after rep after rep. If the workout had been static front-squat holds, I'd have smoked it! Anyway, I kept on failing reps until the sometime in 19th minute when Lance (taking what had to be pity on me) said to switch to power-cleans. I finished the remaining 6 reps of round two and all of round three in the next 3-ish minutes with power-cleans (pulling from the ground).
What I learned today:
1) Power-cleans are waaaay easier than squat-cleans, even when you're smoked.
2) Leg strength is still my biggest weakness.
3) When you look at a WOD and think: "That doesn't look too bad." It is bad... really really bad.
Happy Friday y'all! Phew... what a week.
Thursday, September 3, 2009
a new generation!
Congratulations to my cousin Jolyn and her husband David on the birth of their boy Colin! He was born Friday morning at 7 pounds 1 ounce. I was just told about their blog, which has a lot of photos (where I stole these from). Take that cute overload...
Jolyn and her son Colin Wesley Peden.
My grandmother with her great-grandson.
Jolyn and her son Colin Wesley Peden.
My grandmother with her great-grandson.
03 September 2009
"The soul that has no established aim loses itself."
- Michel de Montaigne
WOD: Rest day. Reviewing goals. Assessing progress. Keeping on target!
- Michel de Montaigne
WOD: Rest day. Reviewing goals. Assessing progress. Keeping on target!
Wednesday, September 2, 2009
02 September 2009
WOD: @ CrossFit Central
"CrossFit total" continued...
1 rep max deadlift
285 (PR tie), 290F, 290F
Frustrating. After a solid warm-up (135lbs x 5, 225lbs x 3, and 275lbs x 1), I pulled 285lbs solid and quick. Then... I ended up at the bakery... I cupcaked.
cup⋅cake [khup-keyk] adjective 1) to wimp out 2) giving in to the pain
It's been three months since the last total, and I know I'm stronger than I was then. Very frustrating. Doing it to myself though. It wasn't just Monday's mess-up, it started Saturday night. I drank. I drank a lot. I was exceptionally hungover Sunday. Felt blah all day Monday (and nearly injured myself that morning), and started feeling like myself again on Tuesday. I felt pretty good going into today's workout, but I let my sore back and Monday's stupidity get in my head. Thus... it was over before it began today.
On a positive note, I did make my goal of 10 consecutive pistol squats. However, I didn't make the 10 consecutive handstand-pushups. I got one. So... I left some room to improve on my HSPU!
So... it's time to refocus. JDP mentioned this on his blog today. Ask yourself the questions in his post... thanks John.
As for me:
I will not have one drop of alcohol until after FGB4.
I will PR at FGB4 with a 300+ score.
I will CrossFit 5 days a week. 3-on 1-off, 2-on 1-off.
I will continue to maintain my diet: zone-paleo(ish), 4 block meals, 3 block snacks, 3 to 5x fat.
I will not fail.
"CrossFit total" continued...
1 rep max deadlift
285 (PR tie), 290F, 290F
Frustrating. After a solid warm-up (135lbs x 5, 225lbs x 3, and 275lbs x 1), I pulled 285lbs solid and quick. Then... I ended up at the bakery... I cupcaked.
cup⋅cake [khup-keyk] adjective 1) to wimp out 2) giving in to the pain
It's been three months since the last total, and I know I'm stronger than I was then. Very frustrating. Doing it to myself though. It wasn't just Monday's mess-up, it started Saturday night. I drank. I drank a lot. I was exceptionally hungover Sunday. Felt blah all day Monday (and nearly injured myself that morning), and started feeling like myself again on Tuesday. I felt pretty good going into today's workout, but I let my sore back and Monday's stupidity get in my head. Thus... it was over before it began today.
On a positive note, I did make my goal of 10 consecutive pistol squats. However, I didn't make the 10 consecutive handstand-pushups. I got one. So... I left some room to improve on my HSPU!
So... it's time to refocus. JDP mentioned this on his blog today. Ask yourself the questions in his post... thanks John.
As for me:
I will not have one drop of alcohol until after FGB4.
I will PR at FGB4 with a 300+ score.
I will CrossFit 5 days a week. 3-on 1-off, 2-on 1-off.
I will continue to maintain my diet: zone-paleo(ish), 4 block meals, 3 block snacks, 3 to 5x fat.
I will not fail.
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