January 2012
Get Anabolic with Sprint Interval and Strength... →
The (Many) Negatives of Aerobic Training →
ring in the new
“Ring out the old, ring in the new, Ring, happy bells, across the snow:
The year is going, let him go;
Ring out the false, ring in the true.”
- Alfred, Lord Tennyson
December 2011
5 rounds for time of:
15 Kettlebell Swings, 40kg
15 Pull-ups
14:01
Awful. Everything broken into 8 & 7.
it's a choice
You never make the same mistake twice because the second time you make it, it’s not a mistake, it’s a choice.
Paul Chek: Visionary or Lunatic? →
• I’m working to usher in what used to be. And that is to see the body as the church of health and well-being, and to see the gym as the temple where one exercises, listens to good music, thinks, and has commune with people of like mind.
I want to turn the gyms back into sacred spaces. The gym needs to be a spot where we merge science with spirit.
small efforts
“Success is the sum of small efforts, repeated day in and day out.” ~Robert Collier
you are not meant for crawling, so don't.
“You were born with potential. You were born with goodness and trust. You were born with ideals and dreams. You were born with greatness. You were born with wings. You are not meant for crawling, so don’t. You have wings. Learn to use them, and fly.”
—Rumi
after you give 100 percent
“Luck is what you have left over after you give 100 percent.” - Langston Coleman
preparation meets opportunity
“Luck is what happens when preparation meets opportunity.”
- Seneca
the luckier I get
“It’s a funny thing, the more I practice the luckier I get.”
- Arnold Palmer
Barbell Training is Big Medicine by Jonathon... →
feralcrossfit:
Everyone should read this
“12 Days Of Christmas WOD”
9am
(performed like the song)
For Time:
1. Clean & Jerk – (Men – bodyweight, Women – 70% of bodyweight)
2. Burpees
3. Handstand Push Ups
4. Toes-to-Bar
5. Box Jumps
6. Lunges/leg
7. Push Ups
8. Pull Ups
9. 190 meter run – (1 lap around CBCF)
10. Deadlifts – (same weight as Clean & Jerk)
11. Kettlebell Swings
12. 500 meter row
39:00
Went...
great and worthy things
“When we are unhurried and wise, we perceive that only great and worthy things have any permanent and absolute existence, that petty fears and petty pleasures are but the shadow of reality.”
- Henry David Thoreau
“Tabata Something Else”
Pullups 52
Pushups 66
Situps 86
Squats 125
Total = 329
Not the best but good considering I was sore as hell. I was definitely holding back. Lame.
first form a good plan
“I have always thought that one man of tolerable abilities may work great changes, and accomplish great affairs among mankind, if he first forms a good plan, and, cutting off all amusements or other employments that would divert his attention, make the execution of that same plan his sole study and business.”
- Benjamin Franklin
Back Squats
315 x 3 x 4
325 x 3 x 1
I took a few days and decided to ease back into things with some heavy squats. Tomorrow I will do a little metcon.
Muscle Up Practice
30 reps with a medium band. About 17 minutes. Transitions were solid but the dips were unassisted and difficult.
momentum
“Excitement must lead to immediate action or you will lose the power of momentum. More dreams die because we fail to seize the moment. Do it now!”
- Tony Robbins
shitty movie
“Do you wanna go see a shitty movie 10,000 times?” and obviously the answer is no. But - wait a minute - what about the movie, or the “story” that you tell yourself about what your life is like? What is that story like? Is it empowering? Is it awesome? Is it inspiring? Or is it shitty and sad? And how many times a day do we tell ourselves these stories?
Maston Kipp
“He who angers you conquers you.”
- Elizabeth Kenny
a hundred days of sorrow
“If you are patient in one moment of anger, you will escape a hundred days of sorrow.”
- Chinese Proverb
telescope
“Love looks through a telescope; envy, through a microscope.”
- Josh Billings
“Death by Clean & Jerks
6 rounds plus 4 C&Js at 155lbs.
I need to get stronger. Repping out 155 is way more difficult that 135.
the hopper
“There is probably more opportunity for improving your performance in your sport chasing headlong that thing you don’t want to see come out [of the hopper] than putting more time into that thing for which you feel you are ideally qualified should it arise.”
Greg Glassman
King Of Queens Test Run
WOD 1 “Supermoves”
6 Min to Establish 5RM Hang Snatch (Hip to overhead, need not squat)
145 X 5
I hit 155 for 4 and just missed the fifth rep. I know I have it in me which is good.
WOD 2 (10 min Cut off) “Kris Kros”
21-15-9
Burpees
255# Deadlift
3x Double Unders
DNF. I made it to the fourth deadlift on the last set. I definitely have the ability to do this under...
Fitness
“I had a belief that there was an acquired capacity that would lend itself generally well to any and all activities.”
Greg Glassman
Swiss Bar Bench Press
125 x 5 x 3
Log Rows
160 x 10 x 3
Landmine Push Press
100lbs x 5 x 3 each arm
Landmine throws
90lbs x 5 x 3 each arms
Physio exercises
Found out my left arm has severe mobility restrictions in flexion and external rotation. I have spent so much time fretting over my right arm, that my left arm has been totally neglected. Guess I have some more work to do.
The Guest House
The Guest House
by Rumi
This being human is a guest house.
Every morning a new arrival.
A joy, a depression, a meanness,
some momentary awareness comes
as an unexpected visitor.
Welcome and entertain them all!
Even if they’re a crowd of sorrows,
who violently sweep your house
empty of its furniture,
still, treat each guest honorably.
He may be clearing you out
for some new...
Safety Bar Box Squats to a Bench with Chains
3 on the minute for 15 minutes
150lbs + 40lb chains x 3 x 3
150lbs + 80lb chains x 3 x 3
170lbs + 80lb chains x 3 x 3
170lbs + 120lb chains x 3 x 6
Reverse Hypers
210lbs x 20 x 3
Team Training Partner Workout
21, 15, 9 reps for time of:
Overhead Squats, 135lbs
Squat Cleans, 135lbs
Burpee Pull-ups
27:05 Weren’t allowed to switch exercises...
My blog →
This is where I actually write stuff and not just post quotes and pictures.
hard as you should
“Always train as hard as you should, not as hard as you can”—Coach Dave Tenney.
The Body Issue →
12 Things Happy People Do Differently →
My wife has mastered this whole list. I need to learn from her.
The thoracic spine is the nexus of a lot of postural problems these days. Whether it’s too much time in front of the computer, long bike rides or just laziness, bad posture takes its toll on the health of your spine and limits your performance. Bad posture sets the body up for compensatory actions that can lead to pain and injury in other parts of the body. This little sequence is something I have...
