December 2010
Workout 2010.12.31
PEAK FOR YOUR VERTICAL JUMP BY PERFORMING 50-REP RHYTHM SQUATS!
by Joe DeFranco
This is one of the dirtiest, sneakiest, and toughest exercises you’ll ever perform. It’s great for training the elastic component of your muscles along with the Achilles tendon.
I...
2 tags
Muscle Activation Techniques
I was reading the chapter in Tim Ferriss’ new book, The 4 Hour Body, called Reversing “Permanent” Injuries. One of the procedures that Tim underwent to fix some of his injuries was something called Muscle Activation Techniques (“MAT”).
The process involves range of motion assessments and muscle testing to find out where you are weak and/or imbalanced and weather the...
Rediscovery
I am rediscovering these articles by Mark Twight a/k/a Gym Jones. Twight is known the world over as a top-level Alpine climber and reviled throughout the CrossFit community. He’s most famous among the fitness community for training the cast of 300 and inventing the “300 Workout.”
Despite all the drama, I think some of his articles are really insightful and inspiring. Read...
2 tags
Muscle Activation Techniques
I was reading the chapter in Tim Ferriss’ new book, The 4 Hour Body, called Reversing “Permanent” Injuries. One of the procedures that Tim underwent to fix some of his injuries was something called Muscle Activation Techniques (“MAT”).
The process involves range of motion assessments and muscle testing to find out where you are weak and/or imbalanced and weather the...
Rediscovery
I am rediscovering these articles by Mark Twight a/k/a Gym Jones. Twight is known the world over as a top-level Alpine climber and reviled throughout the CrossFit community. He’s most famous among the fitness community for training the cast of 300 and inventing the “300 Workout.”
Despite all the drama, I think some of his articles are really insightful and inspiring. Read...
Quality →
Because these tests occur outside the gym we don’t compete in the gym, we work hard, and we work together to make the sum greater than its individual parts. Cheating here won’t help us get where we are going so we enforce all quality all of the time.
Workout 2010.12.29
Zercher Deadlifts 160x5x2
Done with the fat bar off the pins in the 4th hole. Done with a sumo stance with my feet against the squat cage. These were terrible. I lifted 205 for a single. Also terrible.
Pendlay Rows 135x5x5
Felt okay but clearly one side is stronger than the other.
Yuck
Ate like crap=feel like crap
Goals →
2011: The Year of the Muscle-up!
2011: The Year of Living Cavemanly
I am trying to put the last couple of weeks into perspective and look back on the year as a whole. I think I did pretty well in 2010. The hope is that I do better in 2011. As I go into the new year, I’m catching up on all the Paleo Podcasts a/k/a Paleo Brainwashing.
I definitely am feeling the need to live without grains and without dairy and legumes. The more I avoid these foods, the...
“There’s no voting in science. There’s no belief in science. As you...”
– Greg Glassman
Workout 2010.12.27
Back Squat 315 x 5
Box Squat 185 + Green Bands x 2 x 10sets. On the minute until 7 minutes. Then went off the clock for the last 3 sets because my speed was suffering. Green box plus a black 45 and a yellow 25lb plate.
10->1 Dips with red band 1->10 C2B Pull-ups
Felt terrible. Right shoulder is jacked. Cramped up during the whole workout. Just needed to get some upper body work. ...
WatchTime Lapse Blizzard!
2 tags
Workout 2010.12.26
“Christine”
3rft
500m row
12 deadlifts, 205lbs
21 box jumps, 24”
12:30
Stopped in to Central Bucks Crossfit for their benchmark day. Not having planned to work out while at the in-laws I was in my jeans and timberlands. Doing box jumps in boots is terrifying. Nonetheless I had fun even if I went really slow. It’s good to get out and play with new people.
“Eat your way through sticking points!”
– Hugh “Huge” Cassidy
“Life is too short to have anything but delusional notions about yourself.”
– Gene Simmons
“Either you’re in or you’re in the way!”
– Mark “Smelly” Bell
“We shall be monsters, cut off from all the world. But on that account, we shall...”
– Frankenstein by Mary Shelley
“Integrity is what we do, what we say, and what we say we do.”
– Don Galer
“Do as little as needed, not as much as possible.”
– Henk Kraaijenhof, coach of Merlene Joyce “Queen of the Track” Ottey, who won 20 combined medals at the Olympic Games and World Championships.
“There is no such thing as overtraining, just under-recovery.”
“Tell me, I forget, show me, I remember, involve me, I understand.”
– Carl Orff (via hagermeister)
The Value of Ritual in Your Workday →
His power as a warrior came from his patience, precision, attention to subtlety, concentration, and his reverence for the moment.
“I don’t have a room full of equipment. I have a room full of advice. I have a...”
– Mikki Martin
Be Better →
People can always find cheaper. But they can’t always find better.
Dan John is the man!!!! →
Welcome to the second decade of the new millennia. One can be “select,” “elite,” or “best of the best” by finding a small enough sport in a small enough pond that requires club fees and the purchase of a t-shirt.
“let me tell you how to measure a man,
when his world starts to fall down see...”
Workout 2010.12.21
1-arm Kettlebell Press, 24kg 12 Left, 5 Right
It’s pretty obvious that my right arm is fucked. There is nothing there. I should definitely get it looked at.
Impromptu partner wod.
5 rounds of 10 pushups AMRAP thrusters, 45#
You do as many thrusters as you can while your partner does 10 pushups then switch and you do 10 pushups as fast as you can. Score is how many thrusters you...
Law & The Multiverse →
Here we turn our attention to the hypothetical legal ramifications of comic book tropes, characters, and powers. Just a few examples: Are mutants a protected class? Who foots the bill when a hero damages property while fighting a villain? What happens legally when a character comes back from the dead?