9/1/10

I realize that I have not actually sprinted in quite some time. With that in mind, here is the workout:

3 sets of:

5 "18-30's" - sprint about the length of the soccer field, 110-120 yards, in 18 seconds and light jog back to your starting point in 30 seconds. Repeat.

15 clap push ups - literally push off the ground clap your hands and catch yourself
20 supermen
20 of your favorite ab exercise

RUFIO

8/31/10

25 minute run

I'm putting my barefoot running muscles to the test.

RUFIO

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The Wilderness Downtown

8/30/10 - WOD

STRETCH

Yoga or an equivalent

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The Cove Instrumental

8/29/10 - WOD

TABATA (20 seconds high intensity, 10 seconds rest for 8 sets)

- Burpees
- Superman's (supermen?)
- 2 cones 25 yards apart, cut when you reach one
- Pushups/Situps Alternating
- 2 Jumps Forward, 1 Jump Back (exactly how it sounds. Broad jump forward 2 times as far as you can and then explode backwards one jump. Focus on being quick. Minimize the amount of time that your feet are on the ground.)

Rufio

8/28/10 - WOD

For TIME:

1 mile run

100 ring pushups
60 KB swings
50 pullups
50 45 lb. thrusters

1 mile run

RUF

8/27/10 - WOD

30 minute run

I am too sore and it is too early for me to attempt to do this in my FiveFingers. Maybe in a couple of weeks.

8/25/10 - WOD

Rest Day

8/24/10 - WOD

Tie a five-pound plate to hang an honest 18" above your tiptoe reach and complete 5 rounds for time of:
50 Jump and touch
40 Squats
30 Sit-ups
20-Push-ups
10 Pull-ups

Straight from crossfit.com... too good to pass up.

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I bought fivefingers trek running shoes. I run completely differently than before in them (and I mean that in a good way). Though I've only run for 12 minutes in them, I believe that they are a great investment. They definitely work muscles in your feet and ankles that normally go neglected in standard running shoes. Time will tell if they live up to the hype, but they passed the first test run.

8/23/10 - WOD

12 minute run

3 sets of 10:

Pullups
Pushups
Thrusters
Knees to Elbows

8/22/10

KB Class today...

I learned how to do some of those movements properly. I'd definitely recommend a tutorial in Kettlebells

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"Babies everywhere!"

8/21/10

REST DAY

KB Class Tomorrow if I get the confirmation.

8/20/10

3 sets of:

5 minute run
15 push ups
15 sit ups

8/19/10

Rest Day

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20 year olds

8/18/10 - WOD

40 reps for time:

40 lb. dumbbells burpee into deadlift into clean into squat into press

I'd put up a demo video, but I am not sure if this has ever been done in the history of man. I just made it up.

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How cool is Eric Cantona?

Substance

- Not sure which is better, the goal or the celebration.

Cheek

What?

8/17/10 - WOD

TABATA (20 seconds intense x 10 seconds rest x 8 sets)

- Bike
- Pushups
- Situps

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Mad Men recap:

Though people hate on Draper, I like the direction. It's nice to see him take his lumps as of late - the depression, excessive drinking, apathy at work, fits of rage with clients, etc. - and, frankly, the absolute worst parts of the previous seasons were those involving his family. From Betty's sterility to the daughter's bizarre lisp to the cipher of a son, I found myself checking the Drudge or WSJ whenever the show shifted to home life.

Maybe it's the banker in me or I'm channeling McCarthy, but the counterculture artists of the 60's come of as phony LOSERS (some dude was taking pictures of sleeping people on the subway. From my extensive experience as an art critic - I did visit the MoMA for 3 hours this weekend and let me tell you Starry Night is freaking good - I find projects like that a bit silly... Some of the stuff in the MoMA is quite silly. I'd provide links, but that requires effort and, like the "artist" taking pictures of sleeping people on the subway, being a quality blogger/artist requires effort; considering the readership numbers - can you call 4 friends and 2 brothers a readership - I ain't breaking my ass for nobody. However, in the interest of blabbering on further, I'll describe a couple of the highlights: a bike wheel connected to a stool, random metal pots that could not hold anything, and more asexual dongs/boobs than anyone could fathom. For me, there has to be technical ability involved in the art. If I could paint it, it's hard to call it art...

8/16/10 - WOD

2 WOD's:

For Time:

14 Burpees
14 Double-Unders
14Thrusters
13 Burpees
13 Double-Unders
13 Thrusters...

CONTINUE THROUGH UNTIL:

1 Burpee
1 Double-Under
1 Thruster

AND hours later

Tabata (20 seconds sprint, 10 seconds rest x 8 times):

Bike
Situps
Pushups

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Whale Wars

Japan's old people disappearing

7/15/10 - WOD

REST DAY

Signed up for KB Class next Sunday.

8/14/10 - WOD

2 sets of:

1/2 mile run
10 pullups
20 squat jumps
15 knees to elbows
3 Turkish get ups w/ each arm

8/13/10 - WOD

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

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Happy, HAPPY!!!

8/12/10

Dropping the whole 3 days on 1 day off thing... with work, it's going to be workout as much as I possibly can when I can. My rest days will be forced.

That said, I dropped the old programming and am going to workout as much as I can.

Brazil Run:
4-5 sets of:

2 minutes high intensity
1 minute recovery jog
2 minutes high intensity
1 minute recovery jog

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Now I am quietly waiting for
the catastrophe of my personality
to seem beautiful again,
and interesting, and modern.

The country is grey and
brown and white in trees,
snows and skies of laughter
always diminishing, less funny
not just darker, not just grey.

It may be the coldest day of
the year, what does he think of
that? I mean, what do I? And if I do,
perhaps I am myself again.

8/11/10

4 rounds for time:

20 double-unders
20 thrusters
20 pushups
4 Turkish get-ups 30 lb. Right
4 Turkish get-ups 30 lb. Left

Bangarang

8/10/10

Tabata Run

4 sets for time of:
4 Turkish Get-Ups Right
4 Turkish Get-Ups Left
10 Deadlift 100 lbs.
20 Situps

8/9/10 - WOD

Complete as many rounds as possible in 20 minutes of:
185 pound Back squat, 7 reps
45 pound dumbbell Overhead walking lunge, 10 steps (right hand)
7 Burpees
45 pound dumbbell Overhead walking lunge, 10 steps (left hand)

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Rob and Big

Edward Sharpe and the Magnetic Zeros

Bangarang,

RUFIO

8/8/10 - WOD

REST DAY

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Squating, dead-lifting, and cleaning make the rest day absolutely vital. I am so sore.

I don't really understand...

“I really don’t like it,” said Chris Radler, 13, who is entering ninth grade; he said it was unfair and would increase the pressure on students. “If you’re a little bit less than a C, but not quite an F, you’re still going to fail. Some kids aren’t at that level yet. They aren’t able to get that upper grade."
- Really? A "C" is going to be difficult to get? I went to high school and know for a fact that, to quote Tom Cruise, "a nutless monkey" could get a C in high school. The pressure?

8/7/10 - WOD

As many rounds in 10 minutes:

20 Double-Unders
15 Pushups
6 Squat Cleans

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Tosh.O 24 Minute Human Centipede Break Down

8/6/10 - WOD

Five rounds for time of:
5 Muscle-ups
115 pound Overhead squat, 10 reps
15 Toes to bar
20 GHD Sit-ups

DAYUM

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So Banker

Kanye trying to stay relevant... He's like a bad, more egotistical version of P-Diddy

The apple does not fall far from the other apple that fell from the same tree.

8/5/10 - WOD

205 lb. Deadlift - 20 Reps
20 Thrusters
20 Pullups
20 Snatches
Tabata Run

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Halpin?

8/4/10 - WOD

DOMS

Additional Rest Day

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8/3/10 - WOD

REST DAY

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Life Aquatic

American writer Henry Adams saw something so remarkable he compared its influence to that of the Virgin Mary. It was a hall filled with machines - early power generators known as dynamos. Watching them at work, he "began to feel the forty-foot dynamos as a moral force, much as the early Christians felt the Cross," he wrote in The Education of Henry Adams. "The planet itself seemed less impressive, in its old-fashioned, deliberate, annual or daily revolution, than this huge wheel, revolving within arm's-length at some vertiginous speed, and barely murmuring."

The awe experienced by earlier generations was part of a different worldview, one that demonstrated greater humility about many things, not least of which concerned their own human limits and frailties. Today we believe our machines allow us to know a lot more, and in many ways they do. What we don't want to admit - but should - is that they also ensure that we directly experience less. Updating your Facebook page is a lot easier than venturing out into the world to confront a dynamo, as Adams did. But it is also, in the end, likely to be a lot less awe-inspiring.

Bangarang

8/2/10 - WOD

2 rounds for time:

50 Thrusters
50 KB Swings
50 OH Squats
50 Knees to Elbows

Tabata Run (Note: when I run on the treadmill, I typically turn the incline up to about 8 or 9 and run 12 mph. That is almost a sprint for me, and depending on how I am feeling, I turn the incline up or down... If I turn the incline up to max, I can run at around 9 mph. give or take a bit. Make sure that you know how to get off and on a moving treadmill properly before attempting a Tabata on a treadmill.)

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If you aren't exercising like this, you are wasting your time.

Gotta love Chris Spealler

Learning a language through social networking