1 Mile
20 Burpees
1 Mile
20 Burpees
1 Mile
20 Burpees
--------------------------------------------
US drinking rate climbs up
Boy Scouts trying to evolve
Saturday, July 31, 2010
7/31/10 - WOD
5 rounds for time:
.4 mile run
8 pistols e/ leg (a pistol is a one-legged squat)
--------------------------------------------------------
In an attempt to get more followers, I am going to tag my posts inappropriately.
Bangarang,
Rufio
.4 mile run
8 pistols e/ leg (a pistol is a one-legged squat)
--------------------------------------------------------
In an attempt to get more followers, I am going to tag my posts inappropriately.
Bangarang,
Rufio
Thursday, July 29, 2010
Wednesday, July 28, 2010
7/29/10
Tabata
Pushups
Situps
Walk .5 miles with 2-30lb. weights in each hand
--------------------------------------
In Transit
Got a clocky alarm clock... hopefully getting up is now easier, or, at least, I'll have to chase an alarm clock all around the room.
I love how Crossfit names workouts after fallen soldiers. God Bless America.
Pushups
Situps
Walk .5 miles with 2-30lb. weights in each hand
--------------------------------------
In Transit
Got a clocky alarm clock... hopefully getting up is now easier, or, at least, I'll have to chase an alarm clock all around the room.
I love how Crossfit names workouts after fallen soldiers. God Bless America.
Tuesday, July 27, 2010
Monday, July 26, 2010
7/27/10 - WOD
2.5 Mile Run
into
"Angie"
100 Pullups
100 Situps
100 Pushups
100 Squats
Got to get a paycheck to buy the camera for video/pictures.
Become a follower, Halpin. Just do it. Or at least spread Rufio to some people
-------------------------------------------------------
“I hate all of the utilities of my life. Venomous hatred. And because they’re monopolies, they feel no need to make me appreciate them. Cuz they know that I’m not going to give up water, power, sewage, or the Internet out of spite. Nor will most people give up Facebook, regardless of how much they grow to hate them.”
- Danah Boyd, social media researcher at Microsoft
Completely agree, although I have tried many times to go without Facebook. I really do hate it - but find myself checking it daily. During those times of abstinence, getting off the book felt good. The problem is that it is just so good for staying in touch with people and networking.
into
"Angie"
100 Pullups
100 Situps
100 Pushups
100 Squats
Got to get a paycheck to buy the camera for video/pictures.
Become a follower, Halpin. Just do it. Or at least spread Rufio to some people
-------------------------------------------------------
“I hate all of the utilities of my life. Venomous hatred. And because they’re monopolies, they feel no need to make me appreciate them. Cuz they know that I’m not going to give up water, power, sewage, or the Internet out of spite. Nor will most people give up Facebook, regardless of how much they grow to hate them.”
- Danah Boyd, social media researcher at Microsoft
Completely agree, although I have tried many times to go without Facebook. I really do hate it - but find myself checking it daily. During those times of abstinence, getting off the book felt good. The problem is that it is just so good for staying in touch with people and networking.
Sunday, July 25, 2010
Saturday, July 24, 2010
7/25/10 - WOD
3 Sets of Ten Each:
Skiiers
Push Ups
Sit Ups
Dips
Pull Ups
Knees to Elbows
KB Swings
Quick Feet Exercises (10 each foot or 20 touches total):
- Get a box about a foot high
- Alternate feet as fast as you can on the box
- left foot on then right foot on then left foot on the ground then right foot on the ground
- right then left
- shuffle over the box sidewise putting first one foot then the other on the box then one foot then the other on the ground before heading back over
If you feel up to it, run a 20 - 40 - 60 - 40 - 20
--------------------------------------------------------
Snooki
Skiiers
Push Ups
Sit Ups
Dips
Pull Ups
Knees to Elbows
KB Swings
Quick Feet Exercises (10 each foot or 20 touches total):
- Get a box about a foot high
- Alternate feet as fast as you can on the box
- left foot on then right foot on then left foot on the ground then right foot on the ground
- right then left
- shuffle over the box sidewise putting first one foot then the other on the box then one foot then the other on the ground before heading back over
If you feel up to it, run a 20 - 40 - 60 - 40 - 20
--------------------------------------------------------
Snooki
Friday, July 23, 2010
7/24/10 - WOD
30 minute run as much distance as possible
----------------------------------------------------
Soccer's Steady Growth
In 20, it will pass hockey.
Give 'em an inch, they'll take a yard.
Keep it real. Keep it fresh. Keep it real fresh,
Rufio
----------------------------------------------------
Soccer's Steady Growth
In 20, it will pass hockey.
Give 'em an inch, they'll take a yard.
Keep it real. Keep it fresh. Keep it real fresh,
Rufio
Thursday, July 22, 2010
7/23/10 - WOD
TABATA:
Run
Pullups
Sit Ups
KB Swings
and
50 walking pushups
---------------------------------------------
Mr. Panda Bear walked through the bamboo forest. "What delightful foliage," he noted. "A real pleasure." The soft leaves tickled his face as he ambled between the shoots. He lesiurely chomped on the feast surrounding him skipping and laughing all the while.
He noticed an interesting phenomenon; for every branch he ingested, two took its place. "How sustainable!" he exclaimed. Intrigued by the curious rapid growth of the forest, Mr. Panda Bear voraciously devoured every leaf, branch, and shoot within his reach. He ate and ate and ate; the forest grew and grew and grew - until it had enclosed Mr. Panda Bear in a dark cage of shoots and leaves.
"Whafuhdon!" garbled Mr. Panda Bear, and by that he meant, "What have I done!?!" or maybe it was, "What have I done?!?"
"I'm trapped," he said after licking his lips to gulf down the last remnants of leaves lining his fat panda lips. Indeed, he was. Mr. Panda Bear had eat so much greenery that he had trapped himself in a bamboo tomb. Everywhere he looked, Mr. Panda Bear could only see bamboo.
"Help! Help!" he shouted, but if Mr. Panda Bear is trapped in a bamboo forest he doesn't make a sound. Feeling claustrophobic, he panicked much like a man does who has fallen into quicksand. Stuffing his face, the small space tightened. At first he felt the constriction around his panda belly. Then it squeezed his chest until the only appendage he could move were those fat panda lips.
"What a pickle!" he cried, and with his dying breaths, Mr. Panda Bear did the only thing he knew how. He curled his lips. He wrapped them around the life dangling in front of his face, and ripped it from the branch.
Run
Pullups
Sit Ups
KB Swings
and
50 walking pushups
---------------------------------------------
Mr. Panda Bear walked through the bamboo forest. "What delightful foliage," he noted. "A real pleasure." The soft leaves tickled his face as he ambled between the shoots. He lesiurely chomped on the feast surrounding him skipping and laughing all the while.
He noticed an interesting phenomenon; for every branch he ingested, two took its place. "How sustainable!" he exclaimed. Intrigued by the curious rapid growth of the forest, Mr. Panda Bear voraciously devoured every leaf, branch, and shoot within his reach. He ate and ate and ate; the forest grew and grew and grew - until it had enclosed Mr. Panda Bear in a dark cage of shoots and leaves.
"Whafuhdon!" garbled Mr. Panda Bear, and by that he meant, "What have I done!?!" or maybe it was, "What have I done?!?"
"I'm trapped," he said after licking his lips to gulf down the last remnants of leaves lining his fat panda lips. Indeed, he was. Mr. Panda Bear had eat so much greenery that he had trapped himself in a bamboo tomb. Everywhere he looked, Mr. Panda Bear could only see bamboo.
"Help! Help!" he shouted, but if Mr. Panda Bear is trapped in a bamboo forest he doesn't make a sound. Feeling claustrophobic, he panicked much like a man does who has fallen into quicksand. Stuffing his face, the small space tightened. At first he felt the constriction around his panda belly. Then it squeezed his chest until the only appendage he could move were those fat panda lips.
"What a pickle!" he cried, and with his dying breaths, Mr. Panda Bear did the only thing he knew how. He curled his lips. He wrapped them around the life dangling in front of his face, and ripped it from the branch.
Wednesday, July 21, 2010
7/22/10 - WOD
REST DAY
-------------------------------------
A cocoon of steam
Massages and soothes my pores
So fresh and so clean
The subway breathes fire
Belched smoke burning my nostrils
The Hugo Boss wilts
An ENTP
Meyers Briggs holds life's secrets
I'm parts of my sum.
-------------------------------------
A cocoon of steam
Massages and soothes my pores
So fresh and so clean
The subway breathes fire
Belched smoke burning my nostrils
The Hugo Boss wilts
An ENTP
Meyers Briggs holds life's secrets
I'm parts of my sum.
Tuesday, July 20, 2010
7/21/10
TABATA!!!!!!!!!!!!!!!!!!!!!!!!
- RUN
- THRUSTERS
- KNEES TO ELBOWS
Rest a couple of minutes and alternate running and resting for:
20 seconds run-20 seconds rest-40-60-40-20
------------------------------------------
Buzz words flying around got no idea what they are talking about synergy and culture and five different lists of four takeaways saying the same thing with different words.
Winner and Loser
- RUN
- THRUSTERS
- KNEES TO ELBOWS
Rest a couple of minutes and alternate running and resting for:
20 seconds run-20 seconds rest-40-60-40-20
------------------------------------------
Buzz words flying around got no idea what they are talking about synergy and culture and five different lists of four takeaways saying the same thing with different words.
Winner and Loser
Monday, July 19, 2010
7/20/10 - WOD
4 Sets of 10 for time:
KB Swings
Pullups
DB Cleans
Pushups
Sit Ups
Body Squats
And perhaps run 1.5 miles, if you feel lucky
----------------------------------------------------
Sick commercial
Dear Investment Banking,
I really do not know very much about you. You seem a bit foreign to me. From our brief, brief encounter I've noticed some things about you. You appear to bring out the worst in alpha males, and your constant obsession with rank and status and group and which-bank-do-you-work-at-I-value-myself-according-to-the-2Q-earnings-report-ness grows wearisome. But the one-up-manship I can handle. And the hours, though daunting, can't be nearly as bad as pulling two consecutive all-nighters in order to renovate paint and then re-renovate and re-paint a deaf man's bathroom puke orange only to not get paid upon completion. I guess what concerns me is that people keep telling me I will have to forgo working out. Right now, I remain confident that this will not happen. Maybe I won't be in pro-soccer shape, but I can be in semi-pro shape. Only time will tell. If I get fat and can't run sub 12 minute two miles, then I-Banking, you will have won.
As a true gentleman, I wish you best of luck in ruining my health,
Ruf "Don Draper" io
KB Swings
Pullups
DB Cleans
Pushups
Sit Ups
Body Squats
And perhaps run 1.5 miles, if you feel lucky
----------------------------------------------------
Sick commercial
Dear Investment Banking,
I really do not know very much about you. You seem a bit foreign to me. From our brief, brief encounter I've noticed some things about you. You appear to bring out the worst in alpha males, and your constant obsession with rank and status and group and which-bank-do-you-work-at-I-value-myself-according-to-the-2Q-earnings-report-ness grows wearisome. But the one-up-manship I can handle. And the hours, though daunting, can't be nearly as bad as pulling two consecutive all-nighters in order to renovate paint and then re-renovate and re-paint a deaf man's bathroom puke orange only to not get paid upon completion. I guess what concerns me is that people keep telling me I will have to forgo working out. Right now, I remain confident that this will not happen. Maybe I won't be in pro-soccer shape, but I can be in semi-pro shape. Only time will tell. If I get fat and can't run sub 12 minute two miles, then I-Banking, you will have won.
As a true gentleman, I wish you best of luck in ruining my health,
Ruf "Don Draper" io
Sunday, July 18, 2010
7/19/10 - WOD
For time:
100 hanging knees to elbows
100 pullups
4 sets of 5 minutes on elliptical/rowing/alternative cardio machine with 1 minute recovery between each set. Keep track of distance and hit your first set distance every time.
--------------------------------------------------
The Men Who Stare At Screens
I love Coke. I have three in my refrigerator. In an effort to cut back on sugar, that is all the Coke I am going to drink for 30 days starting now.
1
When keeping it real goes wrong,
RUFIO
100 hanging knees to elbows
100 pullups
4 sets of 5 minutes on elliptical/rowing/alternative cardio machine with 1 minute recovery between each set. Keep track of distance and hit your first set distance every time.
--------------------------------------------------
The Men Who Stare At Screens
I love Coke. I have three in my refrigerator. In an effort to cut back on sugar, that is all the Coke I am going to drink for 30 days starting now.
1
When keeping it real goes wrong,
RUFIO
Tuesday, July 13, 2010
7/18/10 - WOD
REST DAY
------------------------------------------------
I apologize for the absence. I have been moving into my apartment in NY the past couple of days and did not have internet until today.
How supermodels are made.
------------------------------------------------
I apologize for the absence. I have been moving into my apartment in NY the past couple of days and did not have internet until today.
How supermodels are made.
Monday, July 12, 2010
7/13/10
Power Hour:
40 Minute Bike Ride
20 Minute Run
---------------------------------------
Double Rainbow Dialog
Double Rainbow Song
I seem to be experiencing a stream of good luck. I receive an email notifying me that I have won millions and millions of assets from a man in India or China; all I have to do is write back with some of my personal information.
Dear Friend,
I am very happy to inform you that I have been able to work out a new way to which you will receive this your funds as parcel and as it may interest you to know I have been able to get in contact with a Diplomat who is going to deliver the parcel to your door step and as I made the plan he will be delivering a parcel to you and the content of the parcel will be your funds in total of $4.5Million us dollars as it was before although I did not revel to them about the content of the parcel because I simply told them that the content of the parcel is your personal belongings/ family valuables.
Listen, your Funds is still with us but we have deposited your funds as parcel for the delivery. Remember your fund will be registered as family valuables for security reasons under security monitoring department with a seal on it for security reasons according to the management of the despatching company this afternoon he said that You can find their code number by side of the parcel there is a place on it they will write ( 0118 ) when you open it through that side you will see the code to open it so contact and call the delivery company today on this information below,
Contact person: Kalu Hilary
Company Name:Sky View Courier (S.V.C)
Email: (skyviewcourier7@w.cn)
Tel +229-9896-8840
Note that Your fund as parcel will be register as family valuables with code( 0118 )At this point I wish to know your readiness to receive your fund as you will be required to reconfirm your receiving address once more so that I will make sure that I gave them your correct address to avoid any mistake about the delivery they told me that you will be required to pay for the Security Keeping Fee of the parcel for a little rate amount of money which will only cost you ( $105 dollar.) KINDLY RECOMFIRM YOUR FULL INFORMATIONS FOR THE DELIVERY.
Your Full Name................
Your Home Address..............
Your Country...............
Your current Phone Number ..............
Your Cell Number...............
Your personal identification............
Also I want to remind you that no body will tamper with the parcel until it gets to your destination waiting to hear from you soon about this and dont fail to indicate your direct and current phone number as well.
Regard.
Mrs. Frank Lord.
40 Minute Bike Ride
20 Minute Run
---------------------------------------
Double Rainbow Dialog
Double Rainbow Song
I seem to be experiencing a stream of good luck. I receive an email notifying me that I have won millions and millions of assets from a man in India or China; all I have to do is write back with some of my personal information.
Dear Friend,
I am very happy to inform you that I have been able to work out a new way to which you will receive this your funds as parcel and as it may interest you to know I have been able to get in contact with a Diplomat who is going to deliver the parcel to your door step and as I made the plan he will be delivering a parcel to you and the content of the parcel will be your funds in total of $4.5Million us dollars as it was before although I did not revel to them about the content of the parcel because I simply told them that the content of the parcel is your personal belongings/ family valuables.
Listen, your Funds is still with us but we have deposited your funds as parcel for the delivery. Remember your fund will be registered as family valuables for security reasons under security monitoring department with a seal on it for security reasons according to the management of the despatching company this afternoon he said that You can find their code number by side of the parcel there is a place on it they will write ( 0118 ) when you open it through that side you will see the code to open it so contact and call the delivery company today on this information below,
Contact person: Kalu Hilary
Company Name:Sky View Courier (S.V.C)
Email: (skyviewcourier7@w.cn)
Tel +229-9896-8840
Note that Your fund as parcel will be register as family valuables with code( 0118 )At this point I wish to know your readiness to receive your fund as you will be required to reconfirm your receiving address once more so that I will make sure that I gave them your correct address to avoid any mistake about the delivery they told me that you will be required to pay for the Security Keeping Fee of the parcel for a little rate amount of money which will only cost you ( $105 dollar.) KINDLY RECOMFIRM YOUR FULL INFORMATIONS FOR THE DELIVERY.
Your Full Name................
Your Home Address..............
Your Country...............
Your current Phone Number ..............
Your Cell Number...............
Your personal identification............
Also I want to remind you that no body will tamper with the parcel until it gets to your destination waiting to hear from you soon about this and dont fail to indicate your direct and current phone number as well.
Regard.
Mrs. Frank Lord.
7/12/10 - WOD
10 sets of 10:
95 lb. cleans (6 reps)
Walking push ups
Plate swings
Sit Ups
Dips
Skiers (hug a weight to your chest and leap from side to side, landing on one foot before exploding onto the other)
STRETCH
---------------------------------------
Happy Birthday Calbert, Calbert Cheney, Big Cal, Calipers, Calduous Huxley, Caltini, Caltech, and Frank Caliendo.
Sunday, July 11, 2010
Thursday, July 8, 2010
7/9/10 - WOD
4 rounds for time with 2 minute breaks in between:
.6 Mile Run
20 Pushups
20 Body Squats
10 O-H Plate Presses
20 Sit Ups
-----------------------------------------
College: where nobody studies
And a quality review from a nonnative English speaker:
.6 Mile Run
20 Pushups
20 Body Squats
10 O-H Plate Presses
20 Sit Ups
-----------------------------------------
College: where nobody studies
And a quality review from a nonnative English speaker:
Wednesday, July 7, 2010
7/8/10 - WOD
Burpee Broad Jumps Around the Entire Block
- try not to look as silly as this dude does
- and my ROUTE
--------------------------------------------------------
Soccer In America
Symphonies - Dan Black
Excited that I had "discovered" a quality track, I played the Dan Black song for my sister and my dad expecting them to enjoy the phat beats as much as I did. Much to my chagrin, they gave it pretty lukewarm reviews - perhaps more positive then their actual opinion because I had billed it as "sick" (not sure if my dad knows what "sick" means, but he pretended). It made me wonder why some people enjoy certain songs and artists and others hate them. There certainly is a bit of cultural baggage associated with songs/artists (see Lady Gaga: people either love or hate her; some people might actually enjoy her songs but hate what she represents, namely the union of music and image - kinda reminds me of Andre Agassi and his combination of tennis and image - "Image is Everything" - which peaked with this commercial, these jorts, and that mullet
. Cultural baggage can ruin an entire branch of music for someone. At risk of associating with Nascar fans (sidebar: apparently Nascar is freaking popular. However, I do not know a single person that follows it. Nascar fans, where are you? If you do not live in Kansas, where could you possibly reside?), I restrict my country music library solely to Johnny Cash, and he is protected by the label "classic rock." I hate country music; I like to think this loathing is due to the actual crappiness of the music - Big and Rich, Rascal Flatts - but undoubtedly the hillbilliness of country music has some role (sidebar: I have worked more manual labor jobs than about every single person graduating from an Ivy League University so before someone accuses me of being a Yankee, let it be known I have landscaped, painted, cleaned, and put tiny boxes into bigger boxes full-time... I've done as much blue-collar work as anyone who has not devoted their life to it).
Another interesting thing - yeah, thing - about music is that within the first 3 seconds of turning a song on, I can tell if I like it. When I am driving, I can switch through radio stations seemingly faster than it should be possible to recognize what I'm listening to.
Our snap judgments for music seem to be on the money. Interestingly, our snap judgments about food, TV, shows, and people - when a decision for a person is based on interaction - are almost always correct.
- try not to look as silly as this dude does
- and my ROUTE
--------------------------------------------------------
Soccer In America
Symphonies - Dan Black
Excited that I had "discovered" a quality track, I played the Dan Black song for my sister and my dad expecting them to enjoy the phat beats as much as I did. Much to my chagrin, they gave it pretty lukewarm reviews - perhaps more positive then their actual opinion because I had billed it as "sick" (not sure if my dad knows what "sick" means, but he pretended). It made me wonder why some people enjoy certain songs and artists and others hate them. There certainly is a bit of cultural baggage associated with songs/artists (see Lady Gaga: people either love or hate her; some people might actually enjoy her songs but hate what she represents, namely the union of music and image - kinda reminds me of Andre Agassi and his combination of tennis and image - "Image is Everything" - which peaked with this commercial, these jorts, and that mullet
. Cultural baggage can ruin an entire branch of music for someone. At risk of associating with Nascar fans (sidebar: apparently Nascar is freaking popular. However, I do not know a single person that follows it. Nascar fans, where are you? If you do not live in Kansas, where could you possibly reside?), I restrict my country music library solely to Johnny Cash, and he is protected by the label "classic rock." I hate country music; I like to think this loathing is due to the actual crappiness of the music - Big and Rich, Rascal Flatts - but undoubtedly the hillbilliness of country music has some role (sidebar: I have worked more manual labor jobs than about every single person graduating from an Ivy League University so before someone accuses me of being a Yankee, let it be known I have landscaped, painted, cleaned, and put tiny boxes into bigger boxes full-time... I've done as much blue-collar work as anyone who has not devoted their life to it).Another interesting thing - yeah, thing - about music is that within the first 3 seconds of turning a song on, I can tell if I like it. When I am driving, I can switch through radio stations seemingly faster than it should be possible to recognize what I'm listening to.
Our snap judgments for music seem to be on the money. Interestingly, our snap judgments about food, TV, shows, and people - when a decision for a person is based on interaction - are almost always correct.
Saturday, July 3, 2010
7/4/10
INDEPENDENCE DAY
Thanks to all who have served our country.
10 mile ride
3 mile run
With a partner, alternate sets of 10 - 95 lb. squats, as many sets as you can.
-----------------------------------------------------------
I love America.
Thursday, July 1, 2010
7/3/10 - WOD
REST DAY
--------------------------------------
Yeah. I had two friends in high school who sort of showed me how a piano works. And I just spent two years being terrible at it until I was good at it. That's just me. There's no way I'm actually intrinsically talented at writing, acting, playing music, puppeteering. It's that I'm willing to be shit at them for a while, until I'm good at them. It's like when you watch a kid in math class—at some point, they just shut off, like, "I'm not going to be good at this, ever." I don't ever reach the "Fuck it" point in anything. I'm willing to be bad for as long as it takes, until I'm good.
--------------------------------------
Yeah. I had two friends in high school who sort of showed me how a piano works. And I just spent two years being terrible at it until I was good at it. That's just me. There's no way I'm actually intrinsically talented at writing, acting, playing music, puppeteering. It's that I'm willing to be shit at them for a while, until I'm good at them. It's like when you watch a kid in math class—at some point, they just shut off, like, "I'm not going to be good at this, ever." I don't ever reach the "Fuck it" point in anything. I'm willing to be bad for as long as it takes, until I'm good.
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