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