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

-------------------------------------------------------

Whale Wars

Japan's old people disappearing

8/5/10 - WOD

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

-----------------------------

Halpin?

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.)

-----------------------------------------

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

Gotta love Chris Spealler

Learning a language through social networking

6/30/10 - WOD

100 Burpee Pull Ups

Tabata:

Run

Tabata: 20 seconds SPRINT SPRINT SPRINT; 10 seconds REST REST REST; 8 sets
It should go something like this: SPRINT-REST, SPRINT-REST, SPRINT-REST, SPRINT-REST, SPRINT-REST, SPRINT-REST, SPRINT-REST, SPRINT-REST.

-----------------------------------------------------------

"I go to the same place to write almost every day. I don't bring a cell phone. I don't take an iPod. My mind is thrown on its own resources. I make a little deal with myself. I say, just get five pages out. Five pages, and that's it. You're done. Of course I'll get to five pages and always want to write a little bit more, but without that quota, I'd have a hard time even starting. It used to be that I would work on something new in the daytime and then I would rewrite and work on something new at night, but those were the days when I drank a lot. There was a lot of liquid energy and Bolivian marching powder. " - Stephen King

DAILY AFFIRMATION

WOD - 6/16/10

Tabata:
10 yard shuffles
Dips
Burpees
Sit up/Push up Alternating

Tabata = 4 minutes total of an exercise, 20 seconds of high intensity followed by 10 seconds of rest. The key to it is pushing yourself to the limit. SPRINT!!!!!

------------------------------------------------------------------------------

The Real Life Lone Ranger

BRING THE WORLD CUP TO THE USA

ESPN snapshot of USA's bid to host the 2018 or 2022 World Cups

WOD - 6/11/10

I am going to steal this one from the crossfit main website:

15 rounds for time of:

5 pullups
10 pushups
15 situps

AND then Tabata on the bike...

It has been brought to my attention that I never explained what Tabata is. Here you go:

TABATA = 20 seconds on, 10 seconds off, 4 minutes; maximum effort

------------------------------------------------------------------------------------------

The rise of the set piece.

Ron Artest wears the number 37 because it was the same number of weeks "Thriller" topped the charts.

Will somebody please tell Joey Fatone to quit calling me? I can't give him free tickets to the Super Bowl.

I am an avid viewer of Bravo. I know what you are thinking - doesn't that make you "a gay." No, Andy, it does not make me a gay. Real Housewives of choose your city is dynamite. In the last episode, they taped a woman losing her mind. I mean she was literally going crazy in front of our very eyes ("Truth, you can't handle the truth!" "Oh my God, Al Sharpton. Al Sharpton!"). From Top Chef to Nine By Design to The channel consistently puts on quality programming.
Here is the main reason that I enjoy Bravo: outside of those misplaced Law and Order episodes (must be an old contract waiting to expire because that series does not fit the Bravo motif), Bravo plays its primetime shows around the clock. Whether its 2 a.m., 10 a.m., or 4 p.m., one can catch a marquee Bravo program.
This practice raises a valuable question. Why are reruns of Doogie Howser M.D. on TV? I do not understand why TV doesn't just play its quality programming around the clock. A given channel probably has about 4-5 good shows. AMC, just run episodes of Mad Men and Breaking Bad around the clock because I think I speak for everyone when I say we do not want to watch They Live. ("When two men put on special sunglasses they see aliens and subliminal messages." I am always amazed by the plots of some movies. I picture two guys sitting in their living room and one turns to the other and says, "Dude, I have a great idea for a movie. Picture this. Two guys find these special sunglasses." And then the other one finishes his thought, "And when they put them on they see aliens and subliminal messages..." Even more amazing than this initial jam session is that THEY END UP WRITING THE WHOLE THING. Never at any moment did they second guess themselves.)

Gwyneth.
-who's Gwyneth?
Paltrow,

RUFIO

WOD - 6/8/10

I am in a pretty limited gym because I am job searching in New York. The only equipment available are a few dumbbells and space. That said, here is today's workout of the day:

Tabata on treadmill:
10 mph with 14 incline

Another Tabata of an assortment of exercises:
sit ups
pushups
dips
knees to chest

This got me pretty gassed; if it is too easy/too hard, adjust accordingly. To do a Tabata on a treadmill, set your speed and incline to a challenging level. It is preferable to set it at a level that might be just beyond your capabilities; you can always drop the speed/incline down. Plus, research has shown that running harder in the beginning confers more benefits than kicking it at the end. You cannot perform a running Tabata on a treadmill unless you can get off while it's moving. This feat may sound hard, but in actuality it's very simple. Grab a hold of the guard riles on your side and lift yourself off of the treadmill belt. Then rest your feet on the sides where the belt is not moving (obviously). If you have never done this before, practice at a slower pace until you can do it easily - I'd hate/love to see someone get shot off of a treadmill like it was a trebuchet.

LINKS

GOLD

Gold Prices shooting through the roof:

Why does anyone buy gold? Without any intrinsic value - one can't eat or drink gold unless it is, of course, Goldschlager - gold is useless. I think of gold as very heavy dollar bills. Perhaps too many people have been deceived by those misleading Glenn Beck commercials that eerily resemble and run during his TV show ("I've been spending time with the founding fathers..." Is he chilling with Jefferson on Friday nights and hitting the links during the week with Washington) or, perhaps even better, those campy Good Ol' Tom's Commercials that run in Connecticut.

First Real Post

Let me open with a video:

http://www.youtube.com/watch?v=7rvBc0-KoOM

I guess bench press is a really functional move... At least they aren't using the stationary weight lifting machines...

Smoke and Mirrors: "These men are like turtle. Flip them onto their back, and they can't move."

My whole life, I've played competitive soccer. After four years of D-I collegiate soccer, I look back on the fitness and strength portion of my exercise regime and wonder was any of it geared towards creating success on the field. Soccer makes broad, general physical demands - aerobic, anaerobic, strength, speed, power, and coordination. However, the exercise program we followed seemed steeped in the shadow of power lifting. Not to belittle that sport, but it is an extremely specialized activity, requiring one to make similar movements repeatedly - and certainly should not be the cornerstone of soccer training.

That said, from here on out my goal is general fitness - unspecialized, non-specific, and inclusive. I believe that during a workout, one should always be moving - and when you are not, seek "active rest." Doing a set of bench press and waiting a couple minutes before banging out another 8 reps is wasted time. A successful workout need not take hours of time and ought to incorporate the entire body. After all, we are not made of separate parts operating in isolation from each other.

I am going to test and evaluate exercise programs. I will follow the directions as they are outlined by the programs creator and keep a (mostly) daily diary of their effectiveness. Footage and pictures will accompany my text.

Also, I need to get a way better title for this blog... open to suggestions from my vast readership.

• I Scored in a World Cup Final - I especially enjoyed Materazzi
  
• James Cameron to the Rescue - Kind of... If only a tribe of blue people armed with sticks could solve the oil spill...