20090907:0800

warmup w/ light rope pull and sprints

workout:

30 seconds work, 30 seconds rest to do 5 pushups (or squats, or situps)

weighted sit up
right plank
leg lift
front plank
1 arm overhead hold
left plank
V-sit

4 rounds

cooldown w/ heavy rope pulls and snatch practice.

20090905:0800

warmup:

10x Y + H
10x squat round (each player does 10 squats, one player at a time while all others hold at bottom)
5x pushup round

3 times

workout:

8x partner "gimme-gimme's" (fat rope tire pull and sprints) (alternate players working/resting)

10x wall ball shots vs. squat hold, 5 rounds

TGU while other stations are moving

8x partner "gimme-gimme's" (fat rope tire pull and sprints) (alternate players working/resting)

10x wall ball shots vs. squat hold, 5 rounds

cooldown w/ airdyne, muscle up practice, shit talking.

also, there was a "single movement mind fuck" underway, 85 single tgu, snatch to enter it. brutal.

20090904:17:30

warmup:

10x squat
5x pushup

3 rounds

6x jump squat
2x clapper pushups

3 rounds

workout:

Javorek DB complex:

6 of each lift executed continuously for 2 minutes, rest 1 minute, 3 rounds

curl, shoulder press, hi-pull, FSPP , bent row, upright row, FSPP

then

1ox sprint starts ~ 35', green band

light rope pull until partner finishes

2 rounds.

cooldown w/ y+h (thanks www.mtnathlete.com) sloshpipe, and some static holds.

20090903:0800

secret service snatch test:

bike ride as warmup:

max kb snatches in 10 minutes, switch hands or put KB down as necessary.

bike ride as cool down.

20090902:17:30

warmup:

suicide rope pull 4x
15x KB swing

3 rounds

workout:
Deadlift form

work up to heavy DL

5x DL @ 75%
5x KTE / wt leg ligt

6 rounds

20090901:0800

warmup:

5x mr spectacular
5x manmaker
5x headcutter

3 rds

workout:

3 minute rounds, 2 minutes rest

1) kb swing (no setting KB down)

2) FSPP (no setting bar down)

3) wall ball

4) airdyne 30/30

station515

we have a new home...

warmup:

5x weighted situps
5xkb swings
5x pushups

5 rounds

workout:

5x rope pull and sprint
15x ball slam
5x tire flip + jump in & out
15x pushpress
5xbear crawl
15xkb swing
5x frog hop
15x box jump

cooldown:
52.5 seconds per static(5:15 total):

v-sit
r plank
f plank
l plank
rock hold
slosh pipe

caught up.

warmup:

1-5 team pullup ladder
1-5 team dip ladder

max rounds in 20 minutes

5x weighted situps
5x swings
5x pushups

then

45 seconds per station, 15 seconds to switch

FLR, wall ball, FSPP, slosh pipe, russian twist, weighted step ups

team pullup ladder 5-1
team dip ladder 5-1

more catch up....

tuesday 20090825:0800

warmup:

10x swings, 3x TGU each side

3 rounds

workout:

tabata hell:

20 seconds work, 10 seconds "rest", 8 rounds w/ 1 minute real rest between

ball slam / arms locked, ball overhead

situp / FLR

airdyne cruise / sprint

situp/ v-sit

cooldown:
20x floorwipers

ring planks & floor wipers

catch up...

monday 20090824:0800

warmup w/
20x manmakers
20x mr. spectacular

workout:

weighted sit up
leg lift
pushup
squat
burpee

10-8-6-4-2 for time

team holds (slosh pipe, rock, FLR on rings, side plank)

unload...

warmup w/ kbs

workout:

deadlift form, various heavy TGU, plenty of rest...
4-1 descending pullup ladder, then ten pullups

load...

20090818:0800

90 seconds work, 30 seconds to switch stations

farmers carry 2x60#
airdyne interval, sprint during pushpresses, recover during lunges
slosh pipe overhead hold
4x lunge + 4x pushpress @ 45#
step up and hop, 18" 35#
airdyne interval, sprint during pushpresses, recover during lunges
wallball @ 20#
floorwipers @ 135#

2 rounds

a big bite...

warmup: 25x manmakers or 25x mr. spectacular (thanks rob from mtn athlete)

workout:

6x squat (75#)+walk 12feet + 6x squat (75#) + walk 12feet + 6x squat (75#) + walk 12feet + 6x squat (75#)+walk 12feet + 6x squat (75#) + walk 12feet + 6x squat (75#) + walk 12feet + 6x squat (75#)

8x lateral wall ball 8+ foot target, (each side, 20#)

5x clean and press, 53# kb, each side

6 rounds

cooldown:

1 minute at each station

airdyne (keep at level 5 power output)
right plank
front plank
left plank

20090817:0800

warmup:
med ball catch.
OHS 4x5 empty bar, 5x w/ slosh pipe
OHS 4x10 empty bar, 10x w/ slosh pipe

workout.
team push press, 5 vs overhead hold
team ball slam (12# ball, bounce ~ 10ft to eachother)
airdyne
team push press, 5 vs overhead hold
team ball slam (12# ball, bounce ~ 10ft to eachother)

1 minute per station, 30 seconds to switch

team push up, 2x vs static hold (top)
rock hold @ 15#
airdyne
team dive bomb push up, 2x vs static hold (top)
slosh pipe overhead hold

1 minute per station, 30 seconds to switch

sorry folks...

my self imposed rest ended saturday, took a big bite of the airdyne, and it bit back. hard.

team 1:
p1. 20 ball slams @ 25# (blew up at the end of round 3, switched to 20)
p2. slosh pipe

4 rounds


team 2:
p1. airdyne, .75, .5 ,.25 miles
p2. rack 2kbs.

3 rounds.

suck fest. welcome back.

for jake...

i am currently suffering from chronic over-training, or to be more specific, chronic under-recovery. i sat today out, but wrote up a nice workout in honor of our friend jake who was just married...


workout:
"the honeymoon... is over"

100x KB swing

g1.

p1: drag tire w/ 2x36# KB overhead 20yds forward, 20 yards backwards
p2: "holds the purse" wherein the "purse" is 2x60# marine batteries

4 rounds (after the 1st group, they did 2 rounds because it was taking too long)

g2.

"Barguement"
team pushpress ladder, 10-uncle

both players pick up a bar, p1 does 10 pushpresses while p2 holds the bar anyway they want (but cant set it down) p2 than does 11 pushpresses while p1 stands holding bar, continue till someone drops.

g3.

barguement variation w/ floor wipers, rest anyhow (this time)

i dont want to, and i dont care.

warmup w/ partial KB complex

6 way barbell complex ( deadlift + bent over row + Hang Clean + front squat + push press + back squat + good morning + push up) 6x each lift, no stopping

2 rounds @ 75#
2 rounds @ 95#

manmaker vs. twist

p1. 5x manmaker @ 15#
p2. russian twist @ 25#

4 rounds

split.

my knee needs a bit of rest, so we split it up today:

my work: 300 seconds of each of the following, rest as necessary.

slosh pipe overhead hold
v-sit
rock hold @ 10#
FLR feet @ 24"
ring support (top of dip)

total hold time: 25 minutes, total time elapsed ~45 minutes.

others:

KB race! complete KB complex, no setting down.

10 each lift
RTW (2)
Fig 8 (2)
halo (2)
swing (2)
goblet squat
push squat
1/2 deck squat
snatch + windmill (2)
1/2 TGU (2)
OHS (2)
TGU (2)

210 movements:

d: 13:22 @ 20#
c: 15:04 @ 25#
k:22:30 @ 36#

3 way racked step up ladder, 1-6-1

Slosh pipe Max hold

d: 1:30, 1:30
c: 3:30, 1:30
k: 2:30, 4:00

training day...

20090730:0800

new students, form work with KB's, bar, med balls etc.

regulars got the following:
2 minutes work, 1 minute rest, no setting KB down:

r swing
goblet squat
l swing
goblet squat
r snatch
goblet squat
l snatch

p1. 100yd farmers carry 2x60#
p2. r. plank
p3. f plank
p4. l plank

2 rounds

30/30 squats ( 30 seconds work 30 seconds "rest" thighs parallel, 4 rounds)

its only an hour...

30 seconds work, 30 seconds "rest" wherein one must complete a work assignment,

1. split jump
2. rt plank
3. FLR
4. tuck hang
5. l plank
6. ghd situp
7. v sit
8. 18" step up
9. slosh pipe hold
10. push press @ 2x20#

rest assignments:
r1. 5 pushups
r2. 10 squats (jump if you got'em)
r3. 10 atomic situps
r4. 6 pushups
r5. 10 jump squats
r6. 10 atomics, last round was 30 atomics.

grand total:
60 minutes, 30 work, 30 "rest" comprised of 110 pushups, 200 jump squats and 220 atomic situps.

20090727:0800

"louder than 10 (aka 11)"

5x ball slam
10x pushup
15x KB swing

11 rounds

d: 11:23
-b: 14:12
k: 17:02
ds:18:48

2x10 (each side) floor wipers @ bar or 135#

sadism and a stopwatch.

20090725:0800

no warmup

10x 20 second work, 10 second rest (5 minutes) of the following:

squat
pushup
atomic sit-up
flutter kick
split jump
burpee

no additional rest between stations, 30 minutes of fun.

weight.

warmup:

5x pullup
5x ring dip
5x pushup
5x squat

3 rounds

workout:

heavy lifting:
work up to max DL, 345 came up with out much problem, 375 made it to mid shin, i think its my new goal...

pulled 1 front squat @ 275, but not very well, the 5 at 205 felt solid and i think i will keep it there for a bit...

Castaneda, through some filters...

we are all born, live, and die.
our past is just that. past. over. un-changeable. more than that, if you are reading this, your past worked. you are alive, your history buts right into that chair you are sitting in and because of that, it was a good one. regardless of hurts or mistakes, your past got you to where you are, and should be honored. we can honor our past by remembering it, not whining about, not mourning, just remembering. to look objectively, to show respect by learning the lessons available, by not making the same mistakes.

that settles the past, time for the future.

everybody dies. no surprise there. if every road leads to the same destination, then how do you decide which one to take? when the only variables are the scenery and the speed in which we arrive? if the president and the hobo, the priest and the rockstar all end up in the same dirt, how do we take measure of their lives? more importantly, how do you take measure of their lives? for that is the only thing that matters. castenada called it the path of heart, the driving force, the passion of each individual. we can not change the past, and every possible future ends with death, so each person must find out what drives them, must discover how they measure the worth of a life, and must work to live that ideal. walk your path, the rest is easy.



warm up:
5x snatch+windmill (right and left)


progression:
10x gym sprints, blue band
max pushups/FLR
12#med ball partner slam (2 rounds)

DB complex, max reps in 2 minutes, rest 1 minute, 3 rounds, 2x20#

6x curl
6x press
6x hi-pull (from ground)
6x FSPP
6x bent over row
6x upright row
6x FSPP

requiem for an art show.

so, i missed workouts since tuesday because of an art show, in the last 5 days i have worked near 70 hours (including travel time) and probably slept less than 30. and that is enough complaining.

warmup:
3x10 headcutters @ 62#
3x10 split jumps

workout:

DB complex

6x curls
6x strict press
6x hi pull (from the ground)
6x front squat push press
6x bent over row
6x upright row
6x front squat push press

max rounds in 2 minutes, rest 1 minute, repeat. 3 full sets (2 minutes work, 1 rest, 2 work, 1 rest, 2 work)

then

2 minutes one-handed KB swing @ 53# (switch as necessary, no setting down)
1 minute rest
2 minutes KB snatch @ 53# (switch as necessary, no setting down)
1 minute rest
2 minutes goblet squat @ 53# (no setting down)

then

Dead Lift form practice

3 sets of 3 singles @ 225#. hyper-vigilant with form, bad form = 10x reps of good form with the bar, although no one needed the penalty. good work.

days...

better the demon which makes you improve than the angel who threatens.
-proverb

you cant look good and improve at the same time.
-gym jones

20090713:0800

warmup:
5 ring dips
5 pull ups
5 push-ups

3 rounds

2x10 body rows

workout:
3 way 1-6 step up ladder 4x44# kb racked

clean practice.

8x tire flip + jump in & out
80yd farmers carry @ 2x60#

3 rds

1. FLR on rings
2. v-sit
3. right plank
4. left plank

45 seconds at each station, 15 seconds to switch stations, 2 rounds


20090714:0800

warmup: box jumps, good morning, body rows...

workout:

"the balls"

25 heavy KB swings (71#)
25 atomic sit ups
25 whip smash
25 atomic sit ups
25 box jumps @ 24"
25 atomic sit ups
25 ball slams @ 25#
25 atomic sit ups
25 good mornings @ 75#
25 atomic sit ups

farmers carry 2x60# 100 yd
shoulder carry @ 100# 2x50yd

clean + front squat + push-press @ 75#
2 triplets every 30 seconds for 10 minutes.

rain day...

warmup:

10x heavy KB swing + 90 second front plank

3 rounds

rainy day workout:
30 seconds work / 30 seconds rest to do prescribed reps

1. GHD plank
2. weighted step up @ 18" (r1 2x44# kb, r2 & r3 2x53#)
3. slosh pipe overhead hold
4. FLR on rings, feet higher than hands
5. v sit
6. r. plank
7. l. plank
8. dead hang from rock rings.

3 rounds, r1 rest = 10x squat, r2 rest = 5x pushups, r3 rest = 10x atomic situps

cooldown w/ heavy SOTS press (find the heaviest you can do w/ good form, 5x each side) 53#kb, 44# for reps.

we need a bigger space...

promise.

never promise, even by implication, without fulfilling your promise.
the only acceptable alternative to completing an undertaking id to over-fulfil it.
to betray any promise, explicit or otherwise, will harm you more than it can harm anyone else.

~Idries Shah


warm-up:
pull ups, med ball games

workout:

20x ball slam - deck squats + 45yd bear crawl + 20x pull-ups
15x ball slam - deck squats + 45yd bear crawl + 15x pull-ups
10x ball slam - deck squats + 45yd bear crawl + 10x pull-ups
5x ball slam - deck squats + 45yd bear crawl + 5x pull-ups

15 rounds: push press w/ bar, 20 seconds work/10 seconds rest, bar may not be set down during rest

pull-up ladder 1-7

-b: 12:06 (25# med ball)
c: 21:45, did double weighted sit ups (40,30, 20 ,10 @ 25#) and burpees
JH: 14:06, 15#med ball, half pull-ups, half burpees
j: 14:10, 20# med ball

20090707:0800

warmup:

6 way BB complex (6x deadlift, 6x bent over row, 6x hang clean, 6x front squat, 6x push press, 6x back 6x squat, push up) with bar for form.

workout: tag-team

p1. 6 way BB complex @ 95#
p2. front plank
p3. squat hold (thighs parallel)

r1= 6 of each lift, r2=5 of each lift, 3 of each lift, 2, and then 6 again (because we are stupid like that)'

while i was helping some folks with form, the other group also did the following (which is on my menu when that group gets back together on monday)

1-6 team step-up ladder @ 18" (3-way)
p1. 2x36#
p2. 2x25#
p3. 1x53#

talk and action.

We should be taught not to wait for inspiration to start a thing. Action always generates inspiration. Inspiration seldom generates action.

—Frank Tibolt

there is an article i read today basically stating that those who talked about doing things were less likely to actually do the thing they spoke of (http://www.newsweek.com/id/197006). they were also lawyers. there is also the saying "your actions speak so loud i cant hear what you are saying". talk is good as inspiration, to communicate ideas to make a thing happen, if it is not facilitating action, if in fact it is subverting action, well, thats why they make muzzles.



warmup:

TGU form practice
5 each side Turkish get up @71#
variations (2 handed, sandbag, etc)
deck squats

workout:
15yd racked lunged (2x53)
15yd reverse racked lunges (2x53)
3x10 1/2 TGU (weighted sit ups) @ 45#
10x KB swing @ 71

30/30 push press: 30 seconds work, 30 seconds "rest" with weight overhead
b. 25-20-15-15
k.16-0-10-12
d.17-8-9-14
c.20-21-16-12
j.10-10-10-10

30/30 squat-rest w/ thighs parallel
b.27-25-20-23
d.20-14-14-22
k.25-20-20-21
j.20-15-10-10

20090704:0800

workout:
Deadlift progression

bodyweight : 171 #

3x5 @ 175#
3x4 @ 210#
3x3 @ 245#
3x2 @ 285#
3x1 @ 325#

4x15yd tractor tire flip + jump in + jump out

now: sleep.

Kevins Birthday Workout.

Kevin's Birthday Workout!

30 seconds work, 30 seconds rest (where 5 push-ups must be done)
4 rounds

1: GHD sit-ups
2: R-plank
3: front plank
4: L-plank
5: V-sit
6: FLR on rings (feet higher than hands)
7: tuck hang (on rock rings)

tabata squats: 20 seconds work, 10 seconds "rest" thighs parallel holding 53# KB

happy-burpee

34 burpees....

perceived weakness as a strength.

Mahmud of Ghanza was a great Afghan Conqueror of the tenth century whose very name struck terror into the hearts of the Persians and the Indians.
When the leader of Persian Iraq died, his wife Seada took over the provence as regent. Mahmud wrote to her demanding tribute, under the threat of invasion.
this is the letter which the Queen-Mother sent back to Ghanzi:
"while my husband was alive i was in fear of the great king Mahmud, who has overrun Persia and India. Now i have no fear. i know that such a monarch would never send an army to combat a woman.
if he were to fight me, i would resist to the end. if i were to win, i would be renowned evermore. but if the sultan Mahmud were to prevail - men would merley say that he had defeated an old woman.
because i realize that the Sultan is too wise a man to lay himself open to either of these alternatives, i am not afraid of what may happen."
Sultan Mahmud the idol-breaker, when he read this message, was so impressed that he swore never to invade Iraq while the Queen lived.



track day!

warmup: 200 yard jog, loading/unloading the truck

workout:

100yd bear crawl
100yd medicine ball throw-and-chase
2x100 yard rope pull and coil (drag 66' of 2"rope, coil, drag, coil)
50 yd 4xoverhead lunge w/ barbell + 4x push-press
50 yard overhead carry w/ barbell
5o yard sandbag carry, 50 yard return w/ burpee broad jump, froghop, reverse bear crawl or belly crawl (or in jakes case, reverse lunges with the sandbag over his shoulders)

2x10 suicide rope pulls (pull 40' of rope, coil, sprint to stretch it out, coil, etc)

cooldown w/ rope climb, dead hangs and reloading the truck.

if we get a gym, this is going on the wall.

People say they want help, when they want attention.
they say they want to listen, when they want to be heard.
we know this by what you say, by how you look, by what we can feel.
everyone else would feel it, too, if they were not similarly self-absorbed and uninterested in you.
you must first of all find out from yourself if you want to learn and why you want to learn.
if you go somewhere to buy something, you must first earn the money, and have some idea of what you need.
if you have idle wants and do not know your needs, you have a long way to go.
if you become diverted from us by our behavior, you would never have been able to keep pace with us, anyway.
if this sounds unpleasant, it does not signify that it is meant to be unpleasant. if you think that we are unpleasant, you are holding up a mirror to yourself, and saying. "look at them!"

-salahudin afranji

found in "caravan of dreams" by idries shah

on a personal note: we need a gym... it is supposed to storm all week, this summer it has been driveway olympics because we just do not have the space in the shop, we will see ehat tomorrow brings...



warmup w/ kb work, RTW, fig 8, windmills and snatches

workout: 30/30's = 30 seconds of work, 30 seconds of rest, each consecutive round must have a minimum of 1 additional rep to avoid a penalty round.

30/30 split jump

b: 18 20 22 24
c: 18 19 22 32
d: 13 14 15 24
k: 14 15 19 21
cm: 16 17 18 19
j: 15 16 19 21

30/30 frog hop

b: 10 11 13 16
c: 10 11 12 14
d: 6 8 9 13
k: 6 7 10 12
cm: 7 8 9 11
j: 7 7 8 8

30/30 burpee

b: 10 10 10 10 : 11 7 8
c: 11 12 12 13 : 13 11
d: 5 5 6 5 : 5 5 5
k: 4 5 6 6 : 8
cm: 6 7 6 6 : 6 6
j: 5 6 6 7


cool down with static holds (handstand, v-sit, slosh pipe, rock hold, flr , right and left planks) minimum of 30 seconds per station, ~ 10 minutes.

then:

full tabata interval (20 seconds work, 10 seconds rest, 8 rounds) swimmers (flutter kicks) with rest in compromised position (feet ~ 6" off the ground)

decisions.

the actual work is the easy part. once one makes a decision, a true, committed decision, the rest is easy. the plan unfolds because there is a principle, a guide. simple. which path brings me closer to my goal? in the gym its simple, the signposts are there, we just need to interpret them. 200 pounds is 200 pounds, growth is structured. outside everything seems more complicated, paths are winding and what looks like 200 pounds can feel like the weight of the world... it is important, however, to realize the part we play in our own undoing. the amount of time and energy we spend talking around a topic. how we respond to fear. to challenges. in the gym you lift the weight or you don't. you finish faster or slower. its information, you use it and adjust accordingly. you solve problems. and while social situations are often complicated and nuanced, it is important to me to recognize how much i permit. and where i draw the line.





warmup w/ partial KB complex (rtw, fig 8, halo, swing, clean, snatch, goblet squat)

workout:

squat 64 48 32 24 12
swing 32 24 16 12 6
burpee 16 12 8 6 3


looks like 64 squats + 32 swings + 16 burpees + 48 squats + etc...

53# kb, 11:36

pullup max test (kipping, full extension @ bottom) 15

...where angels fear to tread.

fools rush in, where angels fear to tread.

warmup w/ kb movements, plotting.

tag team trio:

p1. 10x deadlift @ 225#
p2. FLR on rings

3 rounds

then

p1. 20x ball slam @ 25# (15# for last round)
p2. slosh pipe Overhead hold

3 rounds

then

p1. 40yd tire drag
p2. kb rack hold @ 2x53# (2x44 for last round)

3 rds.


you cant work your way out of a bad diet, today we talked about an experiment; eat right, be super strict with your diet (portions, time and ratio) for 3 weeks, work out as normal, then, the night before a workout... binge. eat yourself a nice large double cheese peperoni pizza, a 2 liter of pepsi and maybe some ice cream. work out in the morning. understanding the cost of food for your body.

test.

fitness test

warmup: 10 minutes of various carries.

test: max reps in 90 seconds:

burpee: 29
atomic sit up: 71 (went hard out of the gate, but hit a wall pretty early)


pullup (max reps before dropping) 13

tire drag 40yd x 4

planning is getting done on thursday, we still need to gather more data, but shit is getting serious.

return.

warmup:
tabata interval

squat
pushup
situp
burpee

2 rounds

workout:
team step up ladder 1-6, 18" box
3 rounds, 2x 36, 2x44, 1x71


deadlift coaching.

return...

form day. working snatches and cleans (hang and power), light weights and a lot of critique. also, the ACE personal trainer certification information arrived, so begins that chapter. there will be some changes coming, a little more order, more method. goal oriented fitness with an emphasis on personal responsibility, the groundwork phase is just starting, and the road is long.

on a separate note last week emphasized how how much emotion clouds peoples judgment, even keeps them from understanding the source of the problem, and their role in it. it is a huge undertaking to be aware of your own emotions, to own them and function with them, but not be controlled by them. its work, but work worth doing.

and, im out...

warmup: various ring pushups, planning

workout:


2x20 yd frog hop
2x20 yd farmers carry (62 & 71# KB)
2x20 yd waiter carry (2x53# KB)
2x20yd burpee broad jump
2x20yd bear crawl

then:

p1. 10 GHD situps
p2. ring pushups
p3. slosh pipe hold
p4. air squats

while other half is doing driveway work, ~1.5 rounds

then

2x20yd barbell 4xOverhead Lunge(r,l,r,l) + 4x push press
2x20yd frog hop, because people hate frog hops.

off to montana monday, shooting guns, working out, catching up with old friends, and cooking good food. updates will be spotty, but i am supposed to be signed up for a free week at crossfit bigfork, so we will see.

evolution...

warmup w/ headcutters and mr. spectacular, slashers and other KB movements i dont often do...

workout:
complete kb complex, 71# KB unless noted.

10x rtw (clockwise)
10x rtw (ccw)
10x fig.8 (clockwise)
10x fig.8 (ccw)
10x halo (clockwise)
10x halo (ccw)
10x right swing
10x left swing
10x right swing hi-pull
10x left swing hi-pull
10x goblet squat
10x push squat (44#)
10x deck squat (53#)
10x 1/2 TGU(right)
10x 1/2 TGU (left)
10x right snatch
10x right windmill
10x left snatch
10x left windmill
10x right over head squat
10x left over head squat
10x right TGU (53#)
10x left TGU (53#)

230 lifts total... roughly 1 hour...

i read a brief thing about life and evolution, basically it discussed how laying the groundwork takes so much time but after that things begin to progress logarithmically. the old "if the history of the earth was 24 hours" thing. the first traces of life are present at 4:10 am, by 1:02 pm we have a nucleus, by 6pm we have multi-cellular organisms, 9pm gives us land dwelling plants, 10:45 is dinosaurs, 11:57 is the human ancestor, 11:59 and change is when the homo sapien sapien is around. i think much of our learning can be looked at in the same way, we spend years building groundwork, becoming familiar with our surroundings, learning the rules and such, then, assuming we can draw on experience and not have to re-set all that basic understanding, we can jump into new studies, apply the lessons we have learned (where applicable) and understand more, and faster. this is counter intuitive to the old dogs, new tricks way of thinking, but i think that is cultural, not totally biological. we must remain flexible, study and understand principle, and seek truth instead of emotion.

20090601:0800

warmup w/ kb work
workout:

6 way BB complex @ 95#
(6x Dead lift + 6x bent over row + 6x hang clean + 6x front squat + 6x push-press + 6x backsquat + 6x pushup)

work up to heavy Dead lift (315#)

getting back into the gym after 4 rough days in the kitchen....

research...

workout:

breathing ladder 1-20-1 (http://www.gymjones.com/knowledge.php?id=27):

KB swing @ 53#, 1 swing, 1 breath for rest, 2 swings, 2 breaths, up to 20 and then back to 1. the goal is to relax, breathe slow and take as long as possible.

1:14:35

“Research your own experience; absorb what is useful, discard what is not and add what is essentially your own.”

-bruce lee

it was pointed out to me that the first part of this quote is often omitted. the part about researching your own experience, the pre-cursor to the rest of the quote. to use a bit of idries shah "when you can understand your own thinking, you can judge others assessment of it", basically the self knowledge, the experience and reflection on said experience; this is the first step. all things have their requirements. there is method to reach our goals, and it must be respected.

work done.

warmup:

6 way bb complex (6 DL, 6 row, 6 hang clean, 6 front squat, 6 push press, 6 back squat, 6 push ups)
1@ bar
1@95#

workout:

tag team:

p1. deadlift complex @135 (6 standard,6 straight leg, 6 snatch-grip, 6 single leg [3L 3R])

p2. rack kb's handles must stay touching, 62 + 71

3 rounds

then...

OHS

10@95

10@115

5@135

5@135

work is done on many levels. through training we learn about ourselves. we know when we have it, and when we dont. through success, and failure we can trace our progress, physical and emotional. we see our shortcomings, and develop strategies to overcome them. we work together. we work alone. we learn to risk it all, and to stand our ground. the big question is how deep will you let this information penetrate.

memorial day:

lots of new faces, circuit training:

warmup with partial KB complex

workout:
30 seconds per station, 30 seconds to switch, 3 rounds.

FLR on rings, feet higher than hands
ball slam @ 25#
box jump @ 24"
kb rack (handles must touch) 2x53, 2x53, 62+71
atomic situps
slosh pipe hold (overhead)
whip smash 1
whip smash 2

5 minute intermission

kb shuttle, farmer carry 2 KB's down the driveway (roughly 15 yards), switch hands and return, move down 1 kb, continue until player has moved every KB.

71+62
62+53
53+53
53+44
44+44
44+36
36+36
36+36
36+25
25+20
20+16
16+12
12+10
10+8

tire flip + jump in + jump out while waiting to shuttle, or when completed.

playing with old tyme weights and lifts, making new friends...

hammer, and nail.

"when all you have is a hammer, every problem starts to look like a nail..."

there is a fine line between being well rounded and what we in silat called a collector. fight training highlights this, but is apparent in many facets of our lives. it is important to have many tools, many ways to solve each problem; as you learn the nuances of each tool, you begin to feel (even if you do not consciously see) the subtle circumstances that favor one approach over the other. the important part here is the familiarity... the intimate understanding of the different approaches, the near unconscious decision to use one over the other. to be a collector is to know all these things, to have these tools in ones head, but not in ones soul. to know this things the way one recalls a book report, mechanical and searching.... we seek to know these things like a poet knows her own work, words written in ones own body, mouthed in restless sleep. words with weight. words with form. tangible ideas, movements that speak for themselves. this intimacy gives life to the movements, purpose and direction.... this takes time, as do all good habits, but this foundation supports more than you may think...


wod:

track day:

4 accelerating laps (start with a jog, end in dead run, searching for my stride, trying to get used to the breathing cadence)

1 ball slam lap (18# bouncing med ball, bounce ball forward, run and catch it, stop, bounce it again, etc)

med ball OHS


this was a quick day, my upper body has not forgotten thursdays work, the ball slam lap was a little "hair of the dog" for the shoulders and back, running is also one of my least favorite things, i am searching for information to help with that, the other thing that should help is that a 1 mile run is about to become the standard cooldown...

jakes birthday workout.

wod:

jakes birthday!

warmup w/ kbs

workout:

20 rounds of 8x pushup + 8x KB swing (62#) + 8x squat (jump squats if you got 'em)

[15:56]
160 push-ups, 160 swings, 160 squats....

then

28 burpees.

the pitcher....

In order to teach this truth to a would-be student, who was
'full of himself', Nasrudin got a pitcher and took the young
man to a well in the village.
The Mulla drew a bucket of water up from the well and
poured it in the pitcher. Then he drew up another and
another until the young man could contain himself no
longer:
'Mulla, mulla!' he cried out. 'There is no bottom in the
pitcher and the water is pouring out.'
'Nonsense!' Nasrudin retorted. 'I am trying to fill the pitcher
and my eyes are fixed upon the neck. When the water
reaches the neck of the pitcher, it will be full. What on
earth has the bottom of the pitcher got to do with it?'
This incident perplexed the would-be student and he
pondered the Nasrudin's insane actions for several days,
until the truth suddenly dawned on him. So he went back to
see the Mulla and, cap in hand, he said: 'Mulla. Please
teach me about the pitcher. I am now ready to learn.'





wod:

warmup: front squat, ring pushups...

workout:

deadlift + hang clean + front squat @ 115#. one triplet every 30 seconds for 10 minutes.

Snatch + windmill + push press @ 62# KB. one triplet (alternating hands) every 30 seconds for 10 minutes.

step-up + hop @ 18" box w/ 53# KB racked. right step + left step, hold while partner goes, 5 minutes, no rest, no putting KB down.

cooldown w/ windmill (barbell, 71# kb) ring pushups, box squats, straight legged DL off box.

plus Silat training...

excuse.

workout: recovery

35 single snatch+TGU @ 36# (snatch, tgu,walk 10 feet to mark the board, repeat.) the structure of this keeps you from finding a rhythm, its a mind fuck.

OHS practice & coachin...

i almost feel silly for posting this, but a discussion i had this weekend included the idea of keeping an "excuse journal", just a record of the things we tell ourselves, something to look back on, something to think about. here is my excuse today: i woke up this morning at the bottom of a hole i have been digging all weekend. tearing out the remnants of a 90 year old fence, and building a new one, plus 10 hours in the kitchen, minus sleep, minus food (except bad food) equals a day of recovery.... i guess its a reminder to make smart decisions along the way and you wont end up paying for it in the end....

the stationary wheel...

the stationary wheel does not squeak, does not, that is, show its need for lubrication.

workout:

30 seconds per station, 30 seconds to switch stations and "rest"

tuck hang
V-sit
step up @ 18"
KB swing (53#)
push press (2x20#)
r plank
front plank(elbows)
l plank
squat hold
slosh pipe overhead hold

r1. "rest" w/ 5 pushups between each station
r2. 5 squats
r3. 5 atomic situps
r4. 5 pushups
r5. 5 squats.
r6. 10 atomic situps

60 minutes total workout, 100 pushups, 100 squats, 160 atomic situps.

also we were trying to focus on accelerating out of the gym . trying to add reps on the push press & step up (last few push presses were 25,23,& 30, round 6 step ups included hops, round 5 squats were squat jumps, last 30 seconds was a sprint, max reps of atomics in 30 seconds [20], etc...) trying to avoid accepting diminishing results....

a stream in the desert.

A Stream In the Desert

A stream, from its source in far-off mountains, passing through every kind and description of countryside, at last reached the sands of the desert. Just as it had crossed every other barrier, the stream tried to cross this one, but it found that as fast as it ran into the sand, its waters disappeared.

It was convinced, however, that its destiny was to cross this desert, and yet there was no
way. Now a hidden voice, coming from the desert itself, whispered: "The Wind crosses the desert, and so can the stream."

The stream objected that it was dashing itself against the sand, and only getting absorbed: that the wind could fly, and this was why it could
cross a desert.

"By hurtling in your own accustomed way you cannot get across. You will either disappear or become a marsh. You must allow the wind to carry you over, to your destination."

"But how could this happen?"

"By allowing yourself to be absorbed in the wind."

This idea was not acceptable to the stream. After all, it had never been absorbed before. It did
not want to lose its individuality. And, once having lost it, how was one to know that it could
ever be regained?

"The wind," said the sand, "performs this function. It takes up water, carries it over the desert,
and then lets it fall again. Falling as rain, the water again becomes a river."

"How can I know that this is true?"

"It is so, and if you do not believe it, you cannot become more than a quagmire, and even that could take many, many years; and it certainly is not the same as a stream."

"But can I not remain the same stream that I am today?"

"You cannot in either case remain so," the whisper said. "Your essential part is carried away and forms a stream again. You are called what you are even today because you do not know which part of you is the essential one."

wod:

warmup w/ partial KB complex, shit talk, and catching up.

workout:

deadlift complex, 5 lifts of each, minimal rest during complex, ample rest between...

deadlift
sumo deadlift hi pull
snatch grip dead lift
straight legged dead lift
one sided dead lift (right)
one sided dead lift (left)
single leg dead lift (left)
single leg dead lift (right)

3 rounds, 135#

2x3 hang cleans @ 135

30/30 push press @ 2x20# DB

25,25,15,10. the pacing must be corrected, i need to get used to accelerating out of the workout. next time i do this i will shoot for 18, 19, 20, 21

why do i feel like i am about to get on to a roller coaster?"

A powerful king, ruler of many domains, was in a position of such magnificence that wise men were his mere employees. And yet one day he felt himself confused and called the sages to him.

He said:
'I do not know the cause, but something impels me to seek a certain ring, one that will enable me to stabilize my state.

'I must have such a ring. And this ring must be one which, when I am unhappy, will make me joyful. At the same time, if I am happy and look upon it, I must be made sad.'

The wise men consulted one another, and threw themselves into deep contemplation, and finally they came to a decision as to the character of this ring which would suit their king.

The ring which they devised was one upon which was inscribed the legend:

This, too, will pass.

wod:
gym sprints, green band, ~ 15 yds

1x10, 1x5, minimal rest between reps, plenty of rest (and tasting blood) between sets.

truck pull: pull truck (2000 toyota tacoma) ~ 25 feet by a 2" diameter fat rope. receive truck, push back to start, control the stop so it does not hit the other truck, run to the end of the rope, repeat.

3 sets.

overhead squats:
2x10 @ 95
1x8 @ 115
1x5 @ 135

seeing jake pull 10x @ 135 was amazing.

also; quote of the day, spoken immeadiatley before the gym sprints: "why do i feel like i am about to get on to a roller coaster?"

wise words...

none attains to the degree of truth until a thousand sincere people have called him a heretic.

~ Junaid

he who is the Completed Man is he who in his perfection does in his mastership the work of a slave.

~Shabistari

One pull from the truth is better than a thousand efforts.

~ Rumi

Gold needs bran to polish it... But whoever makes himself into bran will be eaten by cows.

~Unknown

WOD:

warmup: partial KB complex

workout:
form practice/critique : deadlifts, Dynamic-isometric back squat, overhead squat, hang clean, hang jerk, snatch, kb swings...

the worst infractions are the ones we do not see.

prayer.

A Sufi of the Order of the Naqshbandis was asked:

‘Your Order’s name means, literally, “The Designers”. What do you design, and what use is it?’
He said:
‘We do a great deal of designing, and it is most useful. Here is a parable of one such form.

‘Unjustly imprisoned, a tinsmith was allowed to receive a rug woven by his wife. He prostrated himself upon the rug day after day to say his prayers, and after some time he said to his jailers:

‘ “I am poor and without hope, and you are wretchedly paid. But I am
a tinsmith. Bring me tin and tools and I shall make small artifacts
which you can sell in the market, and we shall both benefit.”

‘The guards agreed to this, and
presently the tinsmith and they were both making a profit, from which
they bough food and comforts for themselves.

‘Then, one day, when the guards went to the cell, the door was open, and he was gone.

‘Many years later, when this
man’s innocence had been established, the man who had imprisoned him
asked him how he had escaped, what magic he had used. He said:

‘ “It’s a matter of design, and design within design. My wife is a
weaver. She found the man who had made the locks of the cell door, and
got the design from him. This she wove into the carpet, at the spot
where my head touched in prayer five times a day. I am a metal-worker,
and this design looked to me like the inside of a lock. I designed the
plan of the artifacts to obtain the materials to make the key - and I
escaped.”

‘That,’ said the Naqshbandi Sufi, ‘is one of the ways in which man may make his escape from the tyranny of his captivity.’

there is much information hidden within ordinary things. the prayer had a purpose beyond what the jailers could see. it was instructional, instrumental, not the typical "prayer" we know in the west, not a laundry list of wants; book ended with praise and thanks, but a design within a design. a transformative process, for after the man escaped, he no longer needed the rug....


plans within plans, design within design...



workout:

p1 : 6 way barbell complex @ 75# (6x deadlift + 6x bent over row + 6x hang clean + 6x front squat + 6x push press + 6x back squat + 6x pushup)

p2: rack 2 KB (44&53)

p3: v-sit

p4: FLR

complex is the time keeper, 6-1 (so 6 of each lift for each player = 1 round, then 5 of each lift, at 1 we decided to make it six, so it looked like 6,5,4,3,2,6... took about 40 minutes.)

4 rounds ring pushup play (ring pushups, pseudo-planche pushups, archer pushups, etc)
10x pullups

10x20 box jump @ 24" with occasional racked step ups or weighted jumps while waiting for partner to finish jumps

wisdom from idries shah

"it is your duty to do your best, it is not, however, your birthright to prevail."

"very often, when someone is claiming to be suffering from original sin, they can be seen to be suffering from nothing more original than greed, impatience, and laziness."

wod:

full KB complex:

10x RTW clockwise 53#
10x RTW counterclockwise 53#
10x Fig-8 clockwise 53#
10x Fig-8 counterclockwise 53#
10x KB swing right hand 53#
10x KB swing left hand 53#
10x KB clean right hand 53#
10x KB clean left hand 53#
10x halo clockwise 53#
10x halo counterclockwise 53#
10x goblet squat 53#
10x push squat 36#
10x deck squat 53#
10x 1/2 turkish get up left hand 53#
10x 1/2 turkish get up right hand 53#
10x overhead squat right hand 53#
10x overhead squat left hand 53#
10x snatch right hand 53#
10x snatch left hand 53#
10x windmill right hand 53#
10x windmill left hand 53#
10x turkish get up right hand 53#
10x turkish get up left hand 53#

230 lifts, roughly 45 minutes.

When the Waters Were Changed ...

When the Waters Were Changed

Once upon a time Khidr, the teacher of Moses, called upon mankind with a warning. At a certain date, he said, all the water in the world which had not been specially hoarded, would disappear. It would then be renewed, with different water, which would drive men mad.

Only one man listened to the meaning of this advice. He collected water and went to a secure place where he stored it, and waited for the water to change its character.

On the appointed date the streams stopped running, the wells went dry, and the man who had listened, seeing this happening, went to his retreat and drank his preserved water.

When he saw, from his security, the waterfalls again beginning to flow, this man descended among the other sons of men. He found that they were thinking and talking in an entirely different way from before; yet they had no memory of what had happened, nor of having been warned. When he tried to talk to them, he realized that they thought that he was mad, and they showed hostility or compassion, not understanding.

At first, he drank none of the new water, but went back to his concealment, to draw on his supplies, every day. Finally, however, he took the decision to drink the new water because he could not bear the loneliness of living, behaving and thinking in a different way from everyone else. He drank the new water, and became like the rest. Then he forgot all about his own store of special water, and his fellows began to look upon him as a madman who had miraculously been restored to sanity.

warmup:
shop cleaning, plate wrangling...
1-6 box jump ladder @ 24"

workout:
1-6 step up ladder @ 18"
round 1: 2x 36# KB
round 2: 1x 71# KB
round 3: barbell @ 95 in front squat position

2 minutes work, 1 minute rest
1) KB swing, right hand, 53#: 32
2) KB swing, left hand, 53# : 35
3) goblet squat, 53# KB, 50
4) KB snatch, right hand, 36#: 36
5) KB snatch, left hand, 36#: 32

if....

"if you want to truly meet your self, observe your thoughts, and your actions, under unusual circumstances."

~Idries Shah

warmup:
KB complex (partial @ 53#)
Deadlift:
3x5 @ 50% 1RM (175#)
3x4 @ 60% 1RM (210#)
3x3 @ 70% 1RM (245#)
3x2 @ 80% 1RM (280#, actually did 295# because it was easier plate math)
6x1 @ 90% 1RM (315#)

cooldown:

15x KB swing @ 53#
15x pushups
15x atomic situps

2 rounds

surrounded.

in one of his lectures idries shah makes a comment about spending time in the presence of achievers. not worshiping them, or even consciously observing them, but simply being around them. to be a child at a dinner party where there are Nobel laureates, composers, authors, generals and poets. to imprint upon that child that adults do things. we all probably know a family where everyone in it plays music, or is a great athlete... this is often attributed to "good genes", and while i think that plays a part, i feel it is more the immersion in an environment with high standards, with a distant view of what is possible. ones expectations are often self-imposed limitations, to be surrounded at a young age (or even a not so young age) with active, talented, and hard working people raises that bar, raises our expectations; and it is amazing how far we can rise to meet those. water seeks its own level.


who is surrounding you?

wod:

warmup:

6 way barbell complex w/ just the bar (6 of each, no stopping: dead lift + Bent over row + Hang Clean + Front Squat + Push Press + Back Squat + push up)



10x squat
8x split jump
6x squat jump
4x tuck jump

3 rounds

workout:

4x10 "headcutter" @ 53#


15x Push-up +
1 minute overhead hold (pinch grip the plate and hold it straight up, one 10# in each hand)
15x Deck Squat @ 53#

2 Rounds

*at this point training partners showed up and we reset and reworked things*


10x squat
8x split jump
6x squat jump
4x tuck jump

3 rounds

10x headcutters @ 53#

15x Push-up +
30 second overhead hold @ 2x 15# DB
15x Deck Squat @ 2x15# DB

2 rounds while everyone else finished out the 4 sets of headcutters

then

tag team:

p1. 10x deck squats (53#)
p2. max pushups (shot for 20, made it more than half the rounds, 3 and 4 fell short, and felt terrible)
p3. slosh pipe overhead hold

6 rounds. deck squats are the time keeper.

cooldown:
knee jumps, ring dips, getting too creative w/ turkish get ups (we now have turkish knee jumps and turkish pistols - kind of)

your pot...

"what you put in the pot is what your ladle draws out"
~turkish(?) proverb

i am constantly grateful to be surrounded with people who relish hard work. people who are willing to fail, willing to use all they have to accomplish a goal. in short, people willing to the pay the price to improve. we all know individuals who take great pride in their innate abilities, while i do not discount the benefits of "born talent" one must examine the psychological advantage of struggling for years to accomplish something. dedication, tenacity, willingness to learn and refusal to give up.... these traits are deepened and fortified, and the "work" will eventually speak for itself.


warmup:

KB play, Light Deadlifts, squats, etc...

workout:
Turkish Get-Ups

3x each side @ 53#
3x each side @ 71#
3x each side @ barbell
2x each side @ 65# barbell
2x each side @ 75# barbell
1x each side @ 85# barbell

2 handed get ups
3x slosh pipe (6 ft pvc 3/4 full of water, ~35#)
4x 2 20lb Dumbbells
4x 2 36# KB
2x 85# barbell. these were done as "turkish knee jumps" thanks to jakes creativity, basically instead of lunging up, just knee jump....
2x@95# barbell

cooldown:
bastard cousins, deck squats, knee jumps @ 95# and a few ring dips.

people say...

People say they want help, when they want attention.
they say they want to listen, when they want to be heard.
we know this by what you say, by how you look, by what we can feel.
everyone else would feel it, too, if they were not similarly self-absorbed and uninterested in you.
you must first of all find out from yourself if you want to learn and why you want to learn.
if you go somewhere to buy something, you must first earn the money, and have some idea of what you need.
if you have idle wants and do not know your needs, you have a long way to go.
if you become diverted from us by our behavior, you would never have been able to keep pace with us, anyway.
if this sounds unpleasant, it does not signify that it is meant to be unpleasant. if you think that we are unpleasant, you are holding up a mirror to yourself, and saying. "look at them!"

-salahudin afranji

found in "caravan of dreams" by idries shah

this quote sums up so much, the guises attention seeking behavior takes, the ways we hide from the truth by calling it something else. to see attention seeking behavior for what it is alters ones perception of the world at large, think of it as sort of "social physics", a discovery of a cosmic force that can explain (and sometimes predict) behavior... it is also can add a level of empathy, but only to a point.... i am rambling, the other reason why i love this quote is the phrase "you must first of all find out from yourself if you want to learn and why you want to learn." wanting to learn is not a given, reasons are important because they give substance to the want, and that ultimately, it is each individual that has to make the decision, and do the work. this is about responsibility. this is about progress. this is about getting shit done.


wod:
warmup:
deadlift
1x10 @ 135#

3x10 @ 205#

workout:

2 minutes work, 1 minute rest

1. one handed KB swing (switch as necessary)
2. KB snatch (switch hands as necessary)
3. Goblet squat

3 rounds, 53# KB (switched to 36 near the end of the snatch/swing rounds 2 & 3)

cooldown:

med ball games...

the religious and the wise.

"the religious man is trying to save his own blanket from the fire, while the wise one is trying to save other people from drowning." ~Saadi, The Bostan



Royal Oak Middle School Track, 8:00 am

warmup: unloading the truck, 1 lap around the track, medium pace

workout:
50 yd bear crawl
50 yd 4x Overhead Lunge + 4x Push Press w/ 2x15# dumbbells
50 yd bear crawl
50 yd Medicine ball "throw and chase" @ 15# (throw ball, sprint to where it landed, throw again, etc.)
50 yd burpee broad jump (pushup to long jump from the squatting position)

(11:56)
5 minutes rest

then

50 yd bear crawl
50 yd overhead carry w/ 2x 15# dumbbells
50 yd bear crawl
50 yd throw and chase, 15# medicine ball

(4:36)

5 minutes rest

then

2x 100 yard rope drag and coil (~66ft of rope @ ~56#, sprint while dragging rope, after 100yds coil rope, repeat.)

2:22

cooldown:
false flag, pacing, 3x5 fat rope pullups, carrying everything roughly 100 yds back to the truck.

20090423:0800

this has been a myspace blog for about a year.... www.myspace.com/fourchamberforge for the history.....

wod:
warmup: partial KB complex, 10 each @ 53# (RTW clockwise & ccw, fig. 8. clockwise & ccw, halo clockwise & ccw, goblet squat, push squat, clean right and left, clean hi-pull right and left, snatch right and left, 2 handed swing)

workout:

p1. 10x (each side) weighted step up + hop, 25# plate @ 18" box
p2. whip smash
p3. peterson step up @ 12"
p4. whip smash

3 rounds

team step-up ladder 1-6, 2x36# KBs (racked) 18" box

2 rounds.

cooldown:
3x 20 seconds work, 10 seconds compromised rest

pushups/FLR
atomic sit-up/v-sit
squat/thighs parallel