Fam-Fit
Clean and Jerk
Ladder-Up to failure
1,1,1,1,1,1,1
Friday, July 9, 2010
Wednesday, July 7, 2010
Monday, July 5, 2010
Sunday July 4, 2010
Fam-Fit
Uphill Both Ways
-15 minutes, treadmill on max incline.
-AFAP(As Fast As Possible, without losing form)
Uphill Both Ways
-15 minutes, treadmill on max incline.
-AFAP(As Fast As Possible, without losing form)
Sunday, July 4, 2010
Rest Day Read July 3, 2010
Rest Day Read (SR-35)
Preamble to the United States Constitution
We the People of the United States, in Order to form a more perfect Union, establish Justice, insure domestic Tranquility, provide for the common defence, promote the general Welfare, and secure the Blessings of Liberty to ourselves and our Posterity, do ordain and establish this Constitution for the United States of America.
I have always felt the most important and most beautiful three word in the entire United States Constitution, maybe even in the history of this great nation, are the first three, WE THE PEOPLE. Everything our country is about is right there in those three words. Everything our country was forged and fought for is right there in those three words. It is ALL about WE THE PEOPLE.
It is not the We the Three Branches of Government (which is the way our elected folk in Washington, DC have grown to think). It is not the We the Corporations of America (or whichever foreign entity own the majority shares.) It is not about one race, one group or one religion. It is not about landowners, homeless, rich, poor, smart, stupid, tall, short, incredibly sexy or incredibly unattractive. It is WE THE PEOPLE!
In the late 1700's The Founding Fathers said WE THE PEOPLE and they damn well meant WE THE PEOPLE. After fighting and arguing for years to write the Constitution, these men truly understood the power of the collective, the power of WE THE PEOPLE. They knew, even all those years ago, that whatever changes and problems arise in technology, society and policy, WE THE PEOPLE OF THE UNITED STATES can fight through these and wind up a greater nation. They did not say it would be easy (take the Civil War, for example), but if we stand together and work together for the common good, we will emerge tall and proud.
The Founding Fathers were perhaps the greatest collective intellect in the history of modern civilization. They knew what the hell they were talking about. So we, the 2010 version of Americans, should swallow our excessive pride, boot our empty arrogance to the curb, heed the advice of the Founding Fathers and get back to the basics of WE THE PEOPLE.
Preamble to the United States Constitution
We the People of the United States, in Order to form a more perfect Union, establish Justice, insure domestic Tranquility, provide for the common defence, promote the general Welfare, and secure the Blessings of Liberty to ourselves and our Posterity, do ordain and establish this Constitution for the United States of America.
I have always felt the most important and most beautiful three word in the entire United States Constitution, maybe even in the history of this great nation, are the first three, WE THE PEOPLE. Everything our country is about is right there in those three words. Everything our country was forged and fought for is right there in those three words. It is ALL about WE THE PEOPLE.
It is not the We the Three Branches of Government (which is the way our elected folk in Washington, DC have grown to think). It is not the We the Corporations of America (or whichever foreign entity own the majority shares.) It is not about one race, one group or one religion. It is not about landowners, homeless, rich, poor, smart, stupid, tall, short, incredibly sexy or incredibly unattractive. It is WE THE PEOPLE!
In the late 1700's The Founding Fathers said WE THE PEOPLE and they damn well meant WE THE PEOPLE. After fighting and arguing for years to write the Constitution, these men truly understood the power of the collective, the power of WE THE PEOPLE. They knew, even all those years ago, that whatever changes and problems arise in technology, society and policy, WE THE PEOPLE OF THE UNITED STATES can fight through these and wind up a greater nation. They did not say it would be easy (take the Civil War, for example), but if we stand together and work together for the common good, we will emerge tall and proud.
The Founding Fathers were perhaps the greatest collective intellect in the history of modern civilization. They knew what the hell they were talking about. So we, the 2010 version of Americans, should swallow our excessive pride, boot our empty arrogance to the curb, heed the advice of the Founding Fathers and get back to the basics of WE THE PEOPLE.
Happy Independence Day!
Friday, July 2, 2010
Friday July 2, 2010
Fam-Fit
Push-Ups, etc.
1. 10 Push-Ups
2. 5 Creatures
3. 5 Manmakers
4. 5 Walk-Outs
5. 30 sec. plank hold
-5 Rounds
Push-Ups, etc.
1. 10 Push-Ups
2. 5 Creatures
3. 5 Manmakers
4. 5 Walk-Outs
5. 30 sec. plank hold
-5 Rounds
Thursday, July 1, 2010
Wednesday, June 30, 2010
Tuesday June 29, 2010
Fam-Fit
Bike Ride
-45 min. @ med/high intensity intervals
-high pedal rep rate(i.e. pedal as much as possible)
Bike Ride
-45 min. @ med/high intensity intervals
-high pedal rep rate(i.e. pedal as much as possible)
Tuesday, June 29, 2010
Rest Day Read June 28, 2010
Rest Day Read (SR-34)
Genetic Potential by Dr. Lon Kilgore
"Humans are built to be active to survive, but the modern sedentary lifestyles lead to inactivation of the genes related to survival (the fitness and performance genes)"
"What is preferable for most of us is a broad-spectrum adaptation that will make a more functional human animal. To be truly fit to survive, fit to live, fit to work, fit to play, we need to drive across-the-board adaptations, aerobic and anaerobic, metabolic and structural, and we need a system of training that activates every performance gene in its path. Unlike weight training or traditional endurance work alone, Cross-Fit style mixed-mode training capitalizes on an athlete's complete set of performance-related genes and produces a comprehensive fitness adaptation."
Dr. Lon Kilgore hits the nail on the head with this article. Genetically, we Homo sapiens are designed and programmed to lead a physical lifestyle, yet we are constantly inventing and choosing ways to avoid or hide from our genetic destiny. Fortunately, there is a simple solution to this complex problem, become physically active and become physically active across the board with a variety of strength, power and endurance activities. There is great wisdom in Dr. Kilgore's words, but we must implement these ideas and begin to use exercise to trigger the dormant genetics we have neglected. Change will happen. It has to happen, it is written in you genes.
Dr. Kilgore is one of the best in my opinion. Of course, being a Kansas State University A&P graduate doesn't hurt, but he has a tremendous gift for breaking down the complex principles of kinesiology and anatomy & physiology into digestible pieces. His book, Starting Strength, co-authored by weightlifting legend Mark Rippetoe, is a must read for anyone interested in strength training the correct way and a foundation of my personal library. It is a well of information and technique perfectly suitable for self-teaching the basics of strength training in a safe and correct manner. I highly suggest owning and reading this book.
When I used to be the volunteer summer strength and conditioning coach at Clay Center Community High School, my whole program was based on the genetic potential our athletes. We are population of genetically middle/low weight wrestlers. Athletic, explosive, talented, but not big. We could not do anything about our physical size, so we focused on developing explosive powerful athletes that would play violent, aggressive football. Our credo was to get a little more explosive, get a little more stronger, get a little more faster every day! More on this later...
Genetic Potential by Dr. Lon Kilgore
"Humans are built to be active to survive, but the modern sedentary lifestyles lead to inactivation of the genes related to survival (the fitness and performance genes)"
"What is preferable for most of us is a broad-spectrum adaptation that will make a more functional human animal. To be truly fit to survive, fit to live, fit to work, fit to play, we need to drive across-the-board adaptations, aerobic and anaerobic, metabolic and structural, and we need a system of training that activates every performance gene in its path. Unlike weight training or traditional endurance work alone, Cross-Fit style mixed-mode training capitalizes on an athlete's complete set of performance-related genes and produces a comprehensive fitness adaptation."
Dr. Lon Kilgore hits the nail on the head with this article. Genetically, we Homo sapiens are designed and programmed to lead a physical lifestyle, yet we are constantly inventing and choosing ways to avoid or hide from our genetic destiny. Fortunately, there is a simple solution to this complex problem, become physically active and become physically active across the board with a variety of strength, power and endurance activities. There is great wisdom in Dr. Kilgore's words, but we must implement these ideas and begin to use exercise to trigger the dormant genetics we have neglected. Change will happen. It has to happen, it is written in you genes.
Dr. Kilgore is one of the best in my opinion. Of course, being a Kansas State University A&P graduate doesn't hurt, but he has a tremendous gift for breaking down the complex principles of kinesiology and anatomy & physiology into digestible pieces. His book, Starting Strength, co-authored by weightlifting legend Mark Rippetoe, is a must read for anyone interested in strength training the correct way and a foundation of my personal library. It is a well of information and technique perfectly suitable for self-teaching the basics of strength training in a safe and correct manner. I highly suggest owning and reading this book.
When I used to be the volunteer summer strength and conditioning coach at Clay Center Community High School, my whole program was based on the genetic potential our athletes. We are population of genetically middle/low weight wrestlers. Athletic, explosive, talented, but not big. We could not do anything about our physical size, so we focused on developing explosive powerful athletes that would play violent, aggressive football. Our credo was to get a little more explosive, get a little more stronger, get a little more faster every day! More on this later...
Sunday, June 27, 2010
Sunday June 27, 2010
Fam-Fit
One Lonely Dumbbell
10 Reps Single Leg Dumbbell Snatch (5R and 5L)
10 Dumbbell Rotation Snatch (5R and 5L)
10 Dumbbell Swings
10 Goblet Squats
-4 Rounds
One Lonely Dumbbell
10 Reps Single Leg Dumbbell Snatch (5R and 5L)
10 Dumbbell Rotation Snatch (5R and 5L)
10 Dumbbell Swings
10 Goblet Squats
-4 Rounds
Saturday, June 26, 2010
Friday, June 25, 2010
Friday June 25, 2010
Fam-Fit
Vacation Day Functional Fitness
1. Trim trees with bow saw on ladder.
2. Dig up shrubery.
3. Move and transplant.
4. Plant new flowers.
5. Weed and weed and weed (from squat position)
Someone get me back to the weight room, PLEASE!
Vacation Day Functional Fitness
1. Trim trees with bow saw on ladder.
2. Dig up shrubery.
3. Move and transplant.
4. Plant new flowers.
5. Weed and weed and weed (from squat position)
Someone get me back to the weight room, PLEASE!
Wednesday, June 23, 2010
Rest Day Read June 23, 2010
Rest Day Read (SR-33)
Rip Van Winkle by Washington Irving
"Whoever has made a voyage up the Hudson must remember the Kaatskill mountains. They are a dismembered branch of the great Appalachian family, and are seen away to the west of the river, swelling up to a noble height, and lording it over the surrounding country. Every change of season, every change of weather, indeed, every hour of the day, produces some change in the magical hues and shapes of these mountains, and they are regarded by all the good wives, far and near, as perfect barometers. When the weather is fair and settled, they are clothed in blue and purple, and print their bold outlines on the clear evening sky, but, sometimes, when the rest of the landscape is cloudless, they will gather hood of gray vapors about their summits, which, in the last rays of the setting sun, will glow and light up like a crown of glory."
Washington Irving not only wrote great stories, but his descriptive narrative virtually takes the reader away to simpler days and transports one right smack into the middle of the Hudson River valley. Look above at the way he described the Kaatskill Mountains. Beautiful stuff.
Rip Van Winkle and The Legend of Sleepy Hollow are foundations of the American short story canon and are two of my all time favorite reads. There are very few characters ever set to paper which are as sympathetic as Rip Van Winkle and his trusty dog, Wolf. I think I would really enjoy sitting around Vedder's Inn and deliberate the day away. How about you?
Rip Van Winkle by Washington Irving
"Whoever has made a voyage up the Hudson must remember the Kaatskill mountains. They are a dismembered branch of the great Appalachian family, and are seen away to the west of the river, swelling up to a noble height, and lording it over the surrounding country. Every change of season, every change of weather, indeed, every hour of the day, produces some change in the magical hues and shapes of these mountains, and they are regarded by all the good wives, far and near, as perfect barometers. When the weather is fair and settled, they are clothed in blue and purple, and print their bold outlines on the clear evening sky, but, sometimes, when the rest of the landscape is cloudless, they will gather hood of gray vapors about their summits, which, in the last rays of the setting sun, will glow and light up like a crown of glory."
Washington Irving not only wrote great stories, but his descriptive narrative virtually takes the reader away to simpler days and transports one right smack into the middle of the Hudson River valley. Look above at the way he described the Kaatskill Mountains. Beautiful stuff.
Rip Van Winkle and The Legend of Sleepy Hollow are foundations of the American short story canon and are two of my all time favorite reads. There are very few characters ever set to paper which are as sympathetic as Rip Van Winkle and his trusty dog, Wolf. I think I would really enjoy sitting around Vedder's Inn and deliberate the day away. How about you?
Tuesday, June 22, 2010
Tuesday June 22, 2010
Fam-Fit
Dynamic Duo
1. 275 lb. Deadlift 3 Reps
2. Ring Pull-Ups 3 Reps
-Rounds completed in 20 minutes
Dynamic Duo
1. 275 lb. Deadlift 3 Reps
2. Ring Pull-Ups 3 Reps
-Rounds completed in 20 minutes
Monday, June 21, 2010
Friday, June 18, 2010
Rest Day Read June 18, 2010
Rest Day Read (SR-32)
excerpt from 1776 by David McCullough
Chapter Two
Rabble in Arms
"His commitment to the Glorious Cause, as it was called, was total. And if his youth was obvious, the Glorious Cause was to a large degree a young man's cause. The commander in chief of the army, George Washington, was himself only forty-three. John Hancock, the President of the Continental Congress, was thirty-nine, John Adams, forty, Thomas Jefferson, thirty-two, younger even than the young Rhode Island general (Nathaniel Greene). In such times many were being cast in roles seemingly beyond their experience or capacities..."
The Power of Youth is endless. The Energy of Youth is boundless. The Potential of Youth is immeasurable. I have worked with young athletes for over a decade and I have seen their potential, energy and power first hand. I believe in these young people, they can do incredible things if and when they set their minds to it. I believe they will be able to rise to the occasion when their time arrives. I believe they will be able to solve the "big" problems. I believe they will pick up the balls we have dropped, clean up the messes we have made and ultimately save our asses from ourselves. Have at it, kids!
P.S. I do find it absolutely amazing that right now, I am two years OLDER than General Washington was at the start of the Revolution. This group of amazing young minds and wills not only liberated a young America from England, then the greatest power on the face of the planet, but they also dreamed, devised and implemented the greatest social-political system in the history of civilization. I guess it is past time for me to get to work.
excerpt from 1776 by David McCullough
Chapter Two
Rabble in Arms
"His commitment to the Glorious Cause, as it was called, was total. And if his youth was obvious, the Glorious Cause was to a large degree a young man's cause. The commander in chief of the army, George Washington, was himself only forty-three. John Hancock, the President of the Continental Congress, was thirty-nine, John Adams, forty, Thomas Jefferson, thirty-two, younger even than the young Rhode Island general (Nathaniel Greene). In such times many were being cast in roles seemingly beyond their experience or capacities..."
The Power of Youth is endless. The Energy of Youth is boundless. The Potential of Youth is immeasurable. I have worked with young athletes for over a decade and I have seen their potential, energy and power first hand. I believe in these young people, they can do incredible things if and when they set their minds to it. I believe they will be able to rise to the occasion when their time arrives. I believe they will be able to solve the "big" problems. I believe they will pick up the balls we have dropped, clean up the messes we have made and ultimately save our asses from ourselves. Have at it, kids!
P.S. I do find it absolutely amazing that right now, I am two years OLDER than General Washington was at the start of the Revolution. This group of amazing young minds and wills not only liberated a young America from England, then the greatest power on the face of the planet, but they also dreamed, devised and implemented the greatest social-political system in the history of civilization. I guess it is past time for me to get to work.
Wednesday, June 16, 2010
Tuesday, June 15, 2010
Monday, June 14, 2010
Rest Day Read June 13, 2010
Rest Day Read (SR-31)
Blame It on Mr. Rogers: Why Young Adults Feel So Entitled
by Jeffrey Zaslow, The Wall Street Journal
"Fred Rogers, the late TV icon, told several generations of children that they were "special" just for being whoever they were. He meant well, and he was a sterling role model in many ways. But what often got lost in his self-esteem-building patter was the idea that being special comes form working hard and having high expectations for yourself...."
...The world owes you nothing. You have to work and compete. If you want to be special, you'll have to prove it."
I don't know if you have to blame it ALL on Mr. Rogers, maybe just a little bit. But you have to blame this entitlement attitude on the " 'special' just for being whoever they were" approach our society seems to have adopted. If you work with youngsters, especially young athletes, you have seen and explosion in the prevalence of this attitude. It is a struggle and a fight to convince kids they will reap greater enjoyment, confidence and self-esteem by working hard toward obtaining the goals they set for themselves. Mom and Dad cannot do the work for you. They can complain and moan and groan on your behalf to make things easier for you, but it doesn't do you a dang bit of good in the long run. There is no way around it, hard work is the magic.
Blame It on Mr. Rogers: Why Young Adults Feel So Entitled
by Jeffrey Zaslow, The Wall Street Journal
"Fred Rogers, the late TV icon, told several generations of children that they were "special" just for being whoever they were. He meant well, and he was a sterling role model in many ways. But what often got lost in his self-esteem-building patter was the idea that being special comes form working hard and having high expectations for yourself...."
...The world owes you nothing. You have to work and compete. If you want to be special, you'll have to prove it."
I don't know if you have to blame it ALL on Mr. Rogers, maybe just a little bit. But you have to blame this entitlement attitude on the " 'special' just for being whoever they were" approach our society seems to have adopted. If you work with youngsters, especially young athletes, you have seen and explosion in the prevalence of this attitude. It is a struggle and a fight to convince kids they will reap greater enjoyment, confidence and self-esteem by working hard toward obtaining the goals they set for themselves. Mom and Dad cannot do the work for you. They can complain and moan and groan on your behalf to make things easier for you, but it doesn't do you a dang bit of good in the long run. There is no way around it, hard work is the magic.
Sunday, June 13, 2010
Saturday June 12, 2010
Fam-Fit
Uphill Both Ways
-15 min. on treadmill
-max incline
-go as fast as you can handle for the time period
Uphill Both Ways
-15 min. on treadmill
-max incline
-go as fast as you can handle for the time period
Friday, June 11, 2010
Thursday, June 10, 2010
Thursday June 10, 2010
Fam-Fit
I. Plank Holds
1. Push-Up Holds
-5 sets of 30 second holds.
2. Elbow Planks
-5 Creature Holds 10 seconds hold each position.
3. Extension Holds
-5 Extensions with Hand Walk of Ab Wheel, Hold 10 seconds at extended stability point.
II. Shoulder Molder
15 minutes of consecutive repetition of sets using 8, 12 or 16 lb. shot. Work with minimal rest.
I. Plank Holds
1. Push-Up Holds
-5 sets of 30 second holds.
2. Elbow Planks
-5 Creature Holds 10 seconds hold each position.
3. Extension Holds
-5 Extensions with Hand Walk of Ab Wheel, Hold 10 seconds at extended stability point.
II. Shoulder Molder
15 minutes of consecutive repetition of sets using 8, 12 or 16 lb. shot. Work with minimal rest.
- 10x Around the World (around waist) Right Direction.
- 10x Around the World (around waist) Left Direction.
- 10x Figure 8 (around legs) Right Direction.
- 10x Figure 8 (around legs) Left Direction.
Wednesday, June 9, 2010
Wednesday June 9, 2010
Fam-Fit
Time Limit
10 Weight Swings
10 Straight Leg Deadlifts
10 GHD Sit-ups
10 GHD Back Extensions
-record # rounds completed in 20 minutes
Time Limit
10 Weight Swings
10 Straight Leg Deadlifts
10 GHD Sit-ups
10 GHD Back Extensions
-record # rounds completed in 20 minutes
Tuesday, June 8, 2010
Rest Day Read June 8, 2010
Rest Day Read (SR-30)
For the 30th installment of this series, we are taking a break from reading and turning our focus to some relaxing sports entertainment. And with World Cup Soccer from South Africa just around the corner, we will pay homage to the world's most popular sport.
And now for something completely different...
Who in their right mind thinks of this stuff? Man, the Monty Python crew was funny. And no, they weren't at all in the right mind. Still aren't. For some reason, I remembered this skit as having a real soccer team playing against the Long John Silvers and they were also celebrating. That may have been even funnier.
When I was young, back in the 70's, the only place you could see Monty Python's Flying Circus was on PBS and only late, late, late Saturday nights. It was so cool, such subversive humor for the times. Watching Monty Python's Flying Circus was like stepping into an alternate reality where us with a whacky view of the world felt right at home. It was like being 14 and sneaking into a R-rated movie.
Of course, the wide open, raw uncensored products of the BBC that we saw, mainly Flying Circus and The Benny Hill Show, were NOTHING like anything on American TV at the time. Brash, raunchy, politically incorrect and made satire of just about anything and everything. Yet, it seems tame compared to some of the crapola put on the airwaves today.
Creativity and imagination are golden. Shock and trash are just venom.
For the 30th installment of this series, we are taking a break from reading and turning our focus to some relaxing sports entertainment. And with World Cup Soccer from South Africa just around the corner, we will pay homage to the world's most popular sport.
And now for something completely different...
Who in their right mind thinks of this stuff? Man, the Monty Python crew was funny. And no, they weren't at all in the right mind. Still aren't. For some reason, I remembered this skit as having a real soccer team playing against the Long John Silvers and they were also celebrating. That may have been even funnier.
When I was young, back in the 70's, the only place you could see Monty Python's Flying Circus was on PBS and only late, late, late Saturday nights. It was so cool, such subversive humor for the times. Watching Monty Python's Flying Circus was like stepping into an alternate reality where us with a whacky view of the world felt right at home. It was like being 14 and sneaking into a R-rated movie.
Of course, the wide open, raw uncensored products of the BBC that we saw, mainly Flying Circus and The Benny Hill Show, were NOTHING like anything on American TV at the time. Brash, raunchy, politically incorrect and made satire of just about anything and everything. Yet, it seems tame compared to some of the crapola put on the airwaves today.
Creativity and imagination are golden. Shock and trash are just venom.
Monday, June 7, 2010
Monday June 7, 2010
Fam-Fit
Tabata Trio
Pick 3 exercises (e.g. squat, press, row)
-20 seconds of work followed by 10 seconds rest for 8 rounds.
Tabata Trio
Pick 3 exercises (e.g. squat, press, row)
-20 seconds of work followed by 10 seconds rest for 8 rounds.
Sunday, June 6, 2010
Saturday June 5, 2010
Fam-Fit
Movement Combo: Snatch Hops
3,3,3,2,1
-Full snatch using light weights with box jump from squat position to a low platform or box.
Movement Combo: Snatch Hops
3,3,3,2,1
-Full snatch using light weights with box jump from squat position to a low platform or box.
Saturday, June 5, 2010
Rest Day Read June 3, 2010
Rest Day Read (SR-29)
The Declaration of Independence (Preamble) by John Adams
"We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain inalienable rights, that among these are life, liberty and the pursuit of happiness.
That to secure these rights, governments are instituted among men, deriving their just powers from the consent of the governed. That whenever any form of government becomes destructive of these ends, it is the right of the people to alter or abolish it, and to institute new government, laying its foundation on such principles and organizing its powers in such form, as to them shall seem most likely to effect their safety and happiness.
Goosebumps. Yes, goosebumps. I get them every time I read these words. These words ring true across the chasm of time and space. Beautiful, powerful words. Words we, as Americans, have responsibility to live by and live up to. Unrest and unease in our nation, dissatisfaction and frustration at an all time high. Corruption, influence peddling, a ever bloated, ineffectual federal government, fueled by paranoia and distrust. It appears we have drifted from the course so eloquently laid out and fought for by the Founding Fathers.
Is it time for a revolution? I don't know. I really don't think the taking up of arms against our government will solve any problems. But you know, there is a solution. And that solution is an inalienable right passed down to each of us through the centuries by the architects of the Great American Democracy; the right to vote. Too simple? I think not. Right now we are a federal governing body whose inability to tackle and solve the biggest problems in our country is costing us and our future citizenry dearly. And why have we become only right and only left in our government? I heard a political scientist who researches these issue theorize that our government has become so polar because we have a less than 30% of the registered voters in this country actually exercising their right to vote. He went on to explain that most of these 30% are polar right or left and are angry enough or issue driven enough to actually get out and vote, so their polarizing candidate become the ones elected. His suggestion for real change in this country and to establish real order is to motivate the masses to vote. Motivate the masses, thus electing more middle of the road candidates, who agendas are more in line with the voting populace and provide a real stabilizing force for our nation.
I often wonder what the Founding Fathers would think if they came back to USA 2010. Would they consider their project a failure? Would they feel let down and abandoned? Did they design gridlock intentionally to make sure no huge mistakes or power abuses occur by Congress?
Thomas, John, George? Anyone? Anyone? I need your help. I just don't know...
The Declaration of Independence (Preamble) by John Adams
"We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain inalienable rights, that among these are life, liberty and the pursuit of happiness.
That to secure these rights, governments are instituted among men, deriving their just powers from the consent of the governed. That whenever any form of government becomes destructive of these ends, it is the right of the people to alter or abolish it, and to institute new government, laying its foundation on such principles and organizing its powers in such form, as to them shall seem most likely to effect their safety and happiness.
Goosebumps. Yes, goosebumps. I get them every time I read these words. These words ring true across the chasm of time and space. Beautiful, powerful words. Words we, as Americans, have responsibility to live by and live up to. Unrest and unease in our nation, dissatisfaction and frustration at an all time high. Corruption, influence peddling, a ever bloated, ineffectual federal government, fueled by paranoia and distrust. It appears we have drifted from the course so eloquently laid out and fought for by the Founding Fathers.
Is it time for a revolution? I don't know. I really don't think the taking up of arms against our government will solve any problems. But you know, there is a solution. And that solution is an inalienable right passed down to each of us through the centuries by the architects of the Great American Democracy; the right to vote. Too simple? I think not. Right now we are a federal governing body whose inability to tackle and solve the biggest problems in our country is costing us and our future citizenry dearly. And why have we become only right and only left in our government? I heard a political scientist who researches these issue theorize that our government has become so polar because we have a less than 30% of the registered voters in this country actually exercising their right to vote. He went on to explain that most of these 30% are polar right or left and are angry enough or issue driven enough to actually get out and vote, so their polarizing candidate become the ones elected. His suggestion for real change in this country and to establish real order is to motivate the masses to vote. Motivate the masses, thus electing more middle of the road candidates, who agendas are more in line with the voting populace and provide a real stabilizing force for our nation.
I often wonder what the Founding Fathers would think if they came back to USA 2010. Would they consider their project a failure? Would they feel let down and abandoned? Did they design gridlock intentionally to make sure no huge mistakes or power abuses occur by Congress?
Thomas, John, George? Anyone? Anyone? I need your help. I just don't know...
Thursday, June 3, 2010
Tuesday, June 1, 2010
Monday, May 31, 2010
Sunday, May 30, 2010
Rest Day Read: May 29, 2010
Rest Day Read (SR-28)
The Pied Piper of Hameln versions collected by D.L. Ashliman
"In the year 1284 after the birth of Christ
From Hameln were led away
One hundred thirty children, born at this place
Led away by a piper into a mountain. "
We all know the fairy tale of the Pied Piper, don't we? I thought I did, that is for sure. But then I ran across this excellent collection of folklore put together by Professor D.L. Ashliman. If you have time this holiday weekend, sit down and look through the collection. From Robert Browning's old English poem to short versions from around the globe. Very entertaining stuff.
But, two things come to mind now, as an adult, when I go back to the Pied Piper tale.
1. You can't trust politicians at their word for as far as you can throw them. Never, never ever.
2. Probably something that never really poked its way into your reality as a young reader of fairy tales, many (okay, most) of these old cautionary fairy tales are seriously sinister and dark. Kids being kidnapped and thrown in an oven by a witch. Sweet Granny disemboweled by a wolf whose sole purpose is to kill a small girl dressed in red. And how about this one; Hate your step daughter because a mirror says she is more beautiful than you? Why not just hire a woodsman to chop out her heart with an axe. Huh? Rumpelstiltskin. Man, I ain't even going there.
Finally, the quoted passage above is reportedly taken from the wall of the Hameln, Germany town hall, according to a Jacob and Wilhem Grimm version of the story. I know it is probably not the easiest thing to chisel a passage like this into a wall, but can it be any less emotionally invested? Talk about concise, journalistic style...just the facts, mam.
The Pied Piper of Hameln versions collected by D.L. Ashliman
"In the year 1284 after the birth of Christ
From Hameln were led away
One hundred thirty children, born at this place
Led away by a piper into a mountain. "
We all know the fairy tale of the Pied Piper, don't we? I thought I did, that is for sure. But then I ran across this excellent collection of folklore put together by Professor D.L. Ashliman. If you have time this holiday weekend, sit down and look through the collection. From Robert Browning's old English poem to short versions from around the globe. Very entertaining stuff.
But, two things come to mind now, as an adult, when I go back to the Pied Piper tale.
1. You can't trust politicians at their word for as far as you can throw them. Never, never ever.
2. Probably something that never really poked its way into your reality as a young reader of fairy tales, many (okay, most) of these old cautionary fairy tales are seriously sinister and dark. Kids being kidnapped and thrown in an oven by a witch. Sweet Granny disemboweled by a wolf whose sole purpose is to kill a small girl dressed in red. And how about this one; Hate your step daughter because a mirror says she is more beautiful than you? Why not just hire a woodsman to chop out her heart with an axe. Huh? Rumpelstiltskin. Man, I ain't even going there.
Finally, the quoted passage above is reportedly taken from the wall of the Hameln, Germany town hall, according to a Jacob and Wilhem Grimm version of the story. I know it is probably not the easiest thing to chisel a passage like this into a wall, but can it be any less emotionally invested? Talk about concise, journalistic style...just the facts, mam.
Friday, May 28, 2010
Friday May 28, 2010
Fam-Fit
Pressing Issues
1. Standing Military Press
2. Push Press
3. Push Jerk
4. Snatch Drop
Sets of 4,3,2,1 AHAP (as heavy as possible without form)
Pressing Issues
1. Standing Military Press
2. Push Press
3. Push Jerk
4. Snatch Drop
Sets of 4,3,2,1 AHAP (as heavy as possible without form)
Thursday, May 27, 2010
Wednesday May 26, 2010
Fam-Fit
John Henry
1. Hit the Big Tire with a Sledge Hammer
-10 Right, 10 Left, 10 Overhead
2. Max Rep Pull-ups
3. Heavy Bag 10 (RRL, 10 LLR)
4. Speed Bag 40 right, 40 left, 40 alternate
-4 Rounds
John Henry
1. Hit the Big Tire with a Sledge Hammer
-10 Right, 10 Left, 10 Overhead
2. Max Rep Pull-ups
3. Heavy Bag 10 (RRL, 10 LLR)
4. Speed Bag 40 right, 40 left, 40 alternate
-4 Rounds
Tuesday, May 25, 2010
Tuesday May 25, 2010
Fam-Fit
Shoulder Molder
5 rounds of consecutive repetition of sets using 8, 12 or 16 lb. shot. Work with minimal rest.
Shoulder Molder
5 rounds of consecutive repetition of sets using 8, 12 or 16 lb. shot. Work with minimal rest.
- 10x Around the World (around waist) Right Direction.
- 10x Around the World (around waist) Left Direction.
- 10x Figure 8 (around legs) Right Direction.
- 10x Figure 8 (around legs) Left Direction.
- 10 x Russian Chops (swing weight from hip to high above head to opposite hip back to above head for one rep)
Rest Day Read May 24, 2010
Rest Day Read (SR-27)
Forever Young lyrics by Bob Dylan
May God bless and keep you always
May your wishes all come true
May you always do for others
And let others do for you
May you build a ladder to the stars
And climb on every rung
May you stay forever young
Forever young, forever young
May you stay forever young.
May you grow up to be righteous
May you grow up to be true
May you always know the truth
And see the lights surrounding you
May you always be courageous
Stand upright and be strong
May you stay forever young
Forever young, forever young
May you stay forever young.
May your hands always be busy
May your feet always be swift
May you have a strong foundation
When the winds of changes shift
May your heart always be joyful
And may your song always be sung
May you stay forever young
Forever young, forever young
May you stay forever young.
Bob Dylan's 69th birthday. Yes, it's true. Almost 70 and still on tour, currently in Europe. Forever Young is a great song. (Pepsi used it in a commercial, so then it must be great...right?). I have a Bob Dylan story, well kind of a Bob Dylan story. He was actually there when this happened, so that counts in my book. Back in the summer of 1985/1986 (I can't really remember for sure without using Google because I am also getting up there in years), I worked "crowd control", a.k.a security, at Sandstone Amphitheater in KCK.
One of my favorite shows ever was Tom Petty and the Heartbreakers opening up and playing back-up behind the headliner, Bob Dylan. It was as good as you could imagine. At Sandstone there was a section of ~3000 reserved seats right off the stage, which was set at the bottom of a big grassy hill. There was a fence around the reserved area, then the general admission folks, all 10,000+ of them, would sit on the grass hill. It was beautiful. But the GA people on the hill could not, I repeat, could not get past the fence and "crowd control" into the reserved area. Every show had GA people hanging out at the gates of the fence always trying to get past to the shrine of the stage. I had been cursed, spit on, offered bribes and threatened for not allowing GA folks to cross the line. Guess where I "got" to work for the Bob Dylan show...
So, I am working, getting the usual amount of caca from the crowd and the Bob Dylan's set starts. Things quiet down a bit, but I notice this character standing right at the GA side of the gate who had sifted his way through the throng. He was skin and bones, scraggly, long, gray hair, dressed in ragged jeans and sleeveless white T-shirt. He was old, looked maybe sixty, but the obvious roughness to his life could have easily added 20 years to that face. I wondered how he afforded the ticket to get in, but that was and still is a great mystery. I sauntered over to where he was watching the show, the stage lights illuminated the joy on his face, transfixed on the man onstage.
Between songs, I say, "Like Dylan?"
"Oh, yeah, man."
"Seen him before, then?" I asked, figuring he had probably seen Dylan dozens of times.
"Never. Only time. Always wanted to, but...you know, never had."
I sat there a minute. Here we had 3000 reserved seat people, 2990 of them probably really don't give a mouse's behind about Bob Dylan. They got free tickets or just wanted to check it out or needed something to do that night. Then you got this one guy, who probably sold a kidney or something to get this one moment added to his life.
"Hey, mister. When I count three, climb through the fence here and calmly walk to that guy in the blue shirt down at front stage."
"Wha..."
"One, two" I moved right in front of him to cover his escape. He realizes what I told him and smiles. "three!" The little guy shoots through the fence and almost skips on air down to the front stage. I signal to the guy working front stage and he allows the old guy to stand there and watch the show.
He looked happy and content the last time I saw him down by the stage. Well worth all the crap I then received from the other yahoos standing at the gate trying to jump to the promised land. Perfect, Forever Young.
Forever Young lyrics by Bob Dylan
May God bless and keep you always
May your wishes all come true
May you always do for others
And let others do for you
May you build a ladder to the stars
And climb on every rung
May you stay forever young
Forever young, forever young
May you stay forever young.
May you grow up to be righteous
May you grow up to be true
May you always know the truth
And see the lights surrounding you
May you always be courageous
Stand upright and be strong
May you stay forever young
Forever young, forever young
May you stay forever young.
May your hands always be busy
May your feet always be swift
May you have a strong foundation
When the winds of changes shift
May your heart always be joyful
And may your song always be sung
May you stay forever young
Forever young, forever young
May you stay forever young.
Bob Dylan's 69th birthday. Yes, it's true. Almost 70 and still on tour, currently in Europe. Forever Young is a great song. (Pepsi used it in a commercial, so then it must be great...right?). I have a Bob Dylan story, well kind of a Bob Dylan story. He was actually there when this happened, so that counts in my book. Back in the summer of 1985/1986 (I can't really remember for sure without using Google because I am also getting up there in years), I worked "crowd control", a.k.a security, at Sandstone Amphitheater in KCK.
One of my favorite shows ever was Tom Petty and the Heartbreakers opening up and playing back-up behind the headliner, Bob Dylan. It was as good as you could imagine. At Sandstone there was a section of ~3000 reserved seats right off the stage, which was set at the bottom of a big grassy hill. There was a fence around the reserved area, then the general admission folks, all 10,000+ of them, would sit on the grass hill. It was beautiful. But the GA people on the hill could not, I repeat, could not get past the fence and "crowd control" into the reserved area. Every show had GA people hanging out at the gates of the fence always trying to get past to the shrine of the stage. I had been cursed, spit on, offered bribes and threatened for not allowing GA folks to cross the line. Guess where I "got" to work for the Bob Dylan show...
So, I am working, getting the usual amount of caca from the crowd and the Bob Dylan's set starts. Things quiet down a bit, but I notice this character standing right at the GA side of the gate who had sifted his way through the throng. He was skin and bones, scraggly, long, gray hair, dressed in ragged jeans and sleeveless white T-shirt. He was old, looked maybe sixty, but the obvious roughness to his life could have easily added 20 years to that face. I wondered how he afforded the ticket to get in, but that was and still is a great mystery. I sauntered over to where he was watching the show, the stage lights illuminated the joy on his face, transfixed on the man onstage.
Between songs, I say, "Like Dylan?"
"Oh, yeah, man."
"Seen him before, then?" I asked, figuring he had probably seen Dylan dozens of times.
"Never. Only time. Always wanted to, but...you know, never had."
I sat there a minute. Here we had 3000 reserved seat people, 2990 of them probably really don't give a mouse's behind about Bob Dylan. They got free tickets or just wanted to check it out or needed something to do that night. Then you got this one guy, who probably sold a kidney or something to get this one moment added to his life.
"Hey, mister. When I count three, climb through the fence here and calmly walk to that guy in the blue shirt down at front stage."
"Wha..."
"One, two" I moved right in front of him to cover his escape. He realizes what I told him and smiles. "three!" The little guy shoots through the fence and almost skips on air down to the front stage. I signal to the guy working front stage and he allows the old guy to stand there and watch the show.
He looked happy and content the last time I saw him down by the stage. Well worth all the crap I then received from the other yahoos standing at the gate trying to jump to the promised land. Perfect, Forever Young.
Monday, May 24, 2010
Saturday, May 22, 2010
Saturday May 22, 2010
Fam-Fit
Various Settings
1. Mow the lawn.
2. Pull weeds in garden from squat walk position.
3. Baseball practice (hit ground balls and pop fly's for two hours).
4. Cook and eat beer can chicken with salad and cantaloupe.
Various Settings
1. Mow the lawn.
2. Pull weeds in garden from squat walk position.
3. Baseball practice (hit ground balls and pop fly's for two hours).
4. Cook and eat beer can chicken with salad and cantaloupe.
Friday, May 21, 2010
Friday May 21, 2010
Fam-Fit
Burgener Warm-Up
Dynamic Duo
1. Snatch (1 Heavy Rep up to Max)
2. Max Rep Pull-up
-7 rounds
Burgener Warm-Up
Dynamic Duo
1. Snatch (1 Heavy Rep up to Max)
2. Max Rep Pull-up
-7 rounds
Thursday, May 20, 2010
Wednesday, May 19, 2010
Wednesday May 19. 2010
Rest Day Read (SR-26)
Metamaterial Revolution: The New Science of Making Anything Disappear.
by Fred Hapgood, Discover Magazine March 10, 2009
"The goal at hand, changing how objects interact with light, seemed at first blush to be routine; people had been manipulating visible light with mirrors and lenses and prisms nearly forever. But Zhang, a materials scientist then at the University of California at Los Angeles, knew those applications were limited. Based overwhelmingly on a single material, glass, the technologies were restricted by the laws of optics described in standard physics texts. The engineers in the room hoped to smash through those barriers with materials and technologies never conceived of before. The proposals included crafting what amounts to an array of billions of tiny relays; in essence, the relays would capture light and send it back out. Depending on the specific design of the array, the light would be bent, reflected, or skewed in different ways."
Yep people, this means invisibility. Definitely a ways down the road and depending on the ironing out of some technical glitches, but amazing technology, to say the least. As my one-of-a-kind Grandpa Bosley would say when presented with such modern inventions as the cordless phone, heart pacemakers, cruise control, car air conditioning and microwave ovens, "Well, I'll be damned".
Metamaterial Revolution: The New Science of Making Anything Disappear.
by Fred Hapgood, Discover Magazine March 10, 2009
"The goal at hand, changing how objects interact with light, seemed at first blush to be routine; people had been manipulating visible light with mirrors and lenses and prisms nearly forever. But Zhang, a materials scientist then at the University of California at Los Angeles, knew those applications were limited. Based overwhelmingly on a single material, glass, the technologies were restricted by the laws of optics described in standard physics texts. The engineers in the room hoped to smash through those barriers with materials and technologies never conceived of before. The proposals included crafting what amounts to an array of billions of tiny relays; in essence, the relays would capture light and send it back out. Depending on the specific design of the array, the light would be bent, reflected, or skewed in different ways."
Yep people, this means invisibility. Definitely a ways down the road and depending on the ironing out of some technical glitches, but amazing technology, to say the least. As my one-of-a-kind Grandpa Bosley would say when presented with such modern inventions as the cordless phone, heart pacemakers, cruise control, car air conditioning and microwave ovens, "Well, I'll be damned".
Tuesday May 18, 2010
The Lost Day
Have you every had one of those days where everything just gets away from you? Well, Tuesday May 18, 2010 was one of those days for me. Therefore, we will insert a blank in the Fam-Fit record for today. Ridiculous.
I felt guilty, so on Wednesday I did:
100 continuous push-ups (modify to knees if [when] needed; rest in plank position)
Have you every had one of those days where everything just gets away from you? Well, Tuesday May 18, 2010 was one of those days for me. Therefore, we will insert a blank in the Fam-Fit record for today. Ridiculous.
I felt guilty, so on Wednesday I did:
100 continuous push-ups (modify to knees if [when] needed; rest in plank position)
Tuesday, May 18, 2010
Monday May 17, 2010
Fam-Fit
One Lonely Dumbbell
10 Reps Single Leg Dumbbell Snatch (5R and 5L)
10 Dumbbell Rotation Snatch (5R and 5L)
10 Dumbbell Swing
10 Goblet Squat
-4 Rounds
Note: In November of 2008, when I bought my squat rack, GH machine, cheap-ass row machine, etc. from a Larned State Hospital online auction, it came with a red milk crate of about two dozen 1 lb. hex dumbbells and one, but only one, 20 lbs. hex dumbbell. This seemed odd, but I went with it (the whole shabang only cost $22.50 in the auction, so I didn't complain too much).
Now, I am dedicating a workout to the Lonely Dumbbell. God bless you, my friend and someday may a certain tightwad splurge to buy you a partner.
One Lonely Dumbbell
10 Reps Single Leg Dumbbell Snatch (5R and 5L)
10 Dumbbell Rotation Snatch (5R and 5L)
10 Dumbbell Swing
10 Goblet Squat
-4 Rounds
Note: In November of 2008, when I bought my squat rack, GH machine, cheap-ass row machine, etc. from a Larned State Hospital online auction, it came with a red milk crate of about two dozen 1 lb. hex dumbbells and one, but only one, 20 lbs. hex dumbbell. This seemed odd, but I went with it (the whole shabang only cost $22.50 in the auction, so I didn't complain too much).
Now, I am dedicating a workout to the Lonely Dumbbell. God bless you, my friend and someday may a certain tightwad splurge to buy you a partner.
Sunday, May 16, 2010
Saturday, May 15, 2010
Saturday May 15, 2010
Fam-Fit
Gym Jones Six Way Barbell Complex
Each set: Deadlift, Bent Row, Hang Clean, Front Squat, Push Press, Back Squat
Finish with Push-up
Perform 5 sets at the following weights and reps:
3 reps each @ 135#
3 reps each @ 135#
3 reps each @135#
3 reps each @135#
3 reps each @135#
Gym Jones Six Way Barbell Complex
Each set: Deadlift, Bent Row, Hang Clean, Front Squat, Push Press, Back Squat
Finish with Push-up
Perform 5 sets at the following weights and reps:
3 reps each @ 135#
3 reps each @ 135#
3 reps each @135#
3 reps each @135#
3 reps each @135#
Friday, May 14, 2010
Atlantis, OV-104, We Salute You!
Thank you, Atlantis, for the 25 years of service. Thank you for the 32 missions, the 200 astronauts safely transported and the myriad of valuable scientific equipment delivered, which includes the recent Hubble Telescope upgrades.
Thursday, May 13, 2010
May 13, 2010
Happy 16th Birthday Frick and Frack!
Those sweet little twins are 16 today. They can drive. Life is good.
See the photo collage Mrs. CoachHays put together on her blog page.
I am proud to claim these peeps as mine.
Those sweet little twins are 16 today. They can drive. Life is good.
See the photo collage Mrs. CoachHays put together on her blog page.
I am proud to claim these peeps as mine.
Rest Day Read: May 13, 2010
Rest Day Read (SR-25)
Prayer to St. Michael the Archangel
Saint Michael the Archangel,
defend us in battle.
Be our protection against the wickedness and snares of the devil.
May God rebuke him, we humbly pray;
and do Thou, O Prince of the Heavenly Host -
by the Divine Power of God -
cast into hell, satan and all the evil spirits,
who roam throughout the world seeking the ruin of souls.
Amen
When you are a stocky, quiet, lineman type of kid in a fairly large Catholic family with wonderful parents who have picture plaques on the wall for each of the namesake saints of their children, and your name-sake saint is St. Michael and you read this prayer as a youngster and see the picture of St. Michael spearing the serpent into hell, it does truly have a profound effect on one's approach and outlook on life. Life is a battle, a constant struggle to do the right thing in God's eyes. There is always good and there is always evil. Each of us must fight the battles with the shining spiritual example of St. Michael to lead us.
Pope Leo XIII wrote the prayer in 1884, after seeing a vision of Satan choosing the 20th century as his century to attempt a corruption of the church. There are influence of St. Michael in many heroic figures of modern film, literature and comic books. Good vs. evil. One chooses to fight or one chooses to give in. Think about it.
Wednesday, May 12, 2010
Tuesday, May 11, 2010
Monday, May 10, 2010
Sunday, May 9, 2010
Sunday May 9. 2010
Happy Mother's Day!
Fam-Fit
Wii-athalon
1. Wii Fit Island Run
2. Wii Fit Super Hula Hoop
3. Wii Sports Boxing: 3 bouts
Fam-Fit
Wii-athalon
1. Wii Fit Island Run
2. Wii Fit Super Hula Hoop
3. Wii Sports Boxing: 3 bouts
Friday, May 7, 2010
Rest Day Read May 7, 2010
Rest Day Read (SR-24)
The Creative Process
Moby: One Song, Two Days, Three Versions
from NPR's Project Song by Bob Boilen
"I kicked off the songwriting process by showing them a series of photographs and words...Moby and Scarr are both drawn to an image of a man in the woods wearing a trenchcoat. There is a brown suitcase on the earthen floor beside him, and his head looks like a glowing storm cloud.
Next, I gave them a series of words to chose from. Moby picks the word "flight". Scarr chooses "Sunday", which Moby calls "the most depressing day of the week".
Not long after, Moby puts the card with the word "Sunday" printed on it, along with the photograph, on a nearby chair. He picks up the bass guitar and immediately starts playing a riff in the key of E. Turns out, this hastily played baseline would become the bedrock for their new song.
Just six hours later, the first of three versions of "Gone to Sleep" was recorded."
The creative process has always intrigued me. Creativity is vital to excellence. Creativity separates, it is the cream which rises to the top. I have always been interested in what makes greatness, in particular, Malcolm Gladwells writings on the subject. The great trainers I follow, Crossfit, Gym Jones, Dan John, Mike Rutherford, Coach Rod Cole, CrossFit Kids, Marty Gallagher, Mark Rippetoe and Dr. Lon Kilgore, just to name a few, are all very creative in their expertise and approach to their craft. The great football coaches I idolized, Hank Stram, Vince Lombardi, Mike Ditka, Bill Belchick, Mary Schottenheimer, Urban Meyer, Bill Snyder all use their creativity to innovate and dominate the sport. The beauty of what they all do is truly an art form.
This article, audio file and video of Moby creating a song from a photo and word on the NPR program Project Song shows the creative process at its best. Moby is completely in the zone, absolutely, completely focused on his purpose, as he and partner Kelli Scarr attack the creation of the piece. It is pretty cool stuff. Listen, watch, learn and enjoy.
Makes one wonder just what exactly it is in the small percentage of differences in the genetic code between Homo sapiens, that allows for such variety and creativity in our species.
The Creative Process
Moby: One Song, Two Days, Three Versions
from NPR's Project Song by Bob Boilen
"I kicked off the songwriting process by showing them a series of photographs and words...Moby and Scarr are both drawn to an image of a man in the woods wearing a trenchcoat. There is a brown suitcase on the earthen floor beside him, and his head looks like a glowing storm cloud.
Next, I gave them a series of words to chose from. Moby picks the word "flight". Scarr chooses "Sunday", which Moby calls "the most depressing day of the week".
Not long after, Moby puts the card with the word "Sunday" printed on it, along with the photograph, on a nearby chair. He picks up the bass guitar and immediately starts playing a riff in the key of E. Turns out, this hastily played baseline would become the bedrock for their new song.
Just six hours later, the first of three versions of "Gone to Sleep" was recorded."
The creative process has always intrigued me. Creativity is vital to excellence. Creativity separates, it is the cream which rises to the top. I have always been interested in what makes greatness, in particular, Malcolm Gladwells writings on the subject. The great trainers I follow, Crossfit, Gym Jones, Dan John, Mike Rutherford, Coach Rod Cole, CrossFit Kids, Marty Gallagher, Mark Rippetoe and Dr. Lon Kilgore, just to name a few, are all very creative in their expertise and approach to their craft. The great football coaches I idolized, Hank Stram, Vince Lombardi, Mike Ditka, Bill Belchick, Mary Schottenheimer, Urban Meyer, Bill Snyder all use their creativity to innovate and dominate the sport. The beauty of what they all do is truly an art form.
This article, audio file and video of Moby creating a song from a photo and word on the NPR program Project Song shows the creative process at its best. Moby is completely in the zone, absolutely, completely focused on his purpose, as he and partner Kelli Scarr attack the creation of the piece. It is pretty cool stuff. Listen, watch, learn and enjoy.
Makes one wonder just what exactly it is in the small percentage of differences in the genetic code between Homo sapiens, that allows for such variety and creativity in our species.
Thursday, May 6, 2010
Thursday May 6, 2010
Fam-Fit
Timed Trio
1. Gorilla Deadlifts x 8
2. Farmer Walk 50m
3. Straight Leg Deadlift x 8
-Count rounds completed in 20 minutes.
Timed Trio
1. Gorilla Deadlifts x 8
2. Farmer Walk 50m
3. Straight Leg Deadlift x 8
-Count rounds completed in 20 minutes.
Wednesday, May 5, 2010
Tuesday, May 4, 2010
Tuesday May 4, 2010
Fam-Fit
Turkish Get-Up Twice
1. Turkish Get-Ups for 5:00.
2. Rest 2:30.
3. Turkish Get-Ups for 5:00.
Turkish Get-Up Twice
1. Turkish Get-Ups for 5:00.
2. Rest 2:30.
3. Turkish Get-Ups for 5:00.
Monday, May 3, 2010
Monday May 3, 2010
Fam-Fit
Circuit Circus
1. Max Rep Pull-Up
2. 10 GH Sit-ups
3. 10 GH Back Extensions
4. 10 Depth Jumps to Cone Jump to Horizontal Jump
5. 25 Rope Jumps
-5 Rounds
Circuit Circus
1. Max Rep Pull-Up
2. 10 GH Sit-ups
3. 10 GH Back Extensions
4. 10 Depth Jumps to Cone Jump to Horizontal Jump
5. 25 Rope Jumps
-5 Rounds
Sunday, May 2, 2010
Rest Day Read: May 2, 2010
Rest Day Read (SR-23)
The Egg by Sherwood Anderson
"It was in the spring of his thirty-fifth year that father married my mother, then a country school teacher, and in the following spring I came wriggling and crying into the world. Something happened to the two people. They became ambitious. The American passion for getting up in the world took possession of them."
Another story from the classical library of required high school English class reading lists. Coach Wallace used to preach that the path to success was based on the three P's; Purpose, Pride and Passion. There are fewer words more true. The characters in the story have plenty of passion, but completely neglect the purpose and the pride. While reading the adventures (misadventures, more like it) of the family, you just know things are bound for a bad turn. Ambition?
The Egg by Sherwood Anderson
"It was in the spring of his thirty-fifth year that father married my mother, then a country school teacher, and in the following spring I came wriggling and crying into the world. Something happened to the two people. They became ambitious. The American passion for getting up in the world took possession of them."
Another story from the classical library of required high school English class reading lists. Coach Wallace used to preach that the path to success was based on the three P's; Purpose, Pride and Passion. There are fewer words more true. The characters in the story have plenty of passion, but completely neglect the purpose and the pride. While reading the adventures (misadventures, more like it) of the family, you just know things are bound for a bad turn. Ambition?
Saturday, May 1, 2010
Saturday May 1, 2010
Fam-Fit
May Day! May Day!
Weighted Walk
-50 lbs. in backpack
-30 minutes AFAP(As Fast As Possible, without losing form)
May Day! May Day!
Weighted Walk
-50 lbs. in backpack
-30 minutes AFAP(As Fast As Possible, without losing form)
Friday, April 30, 2010
Thursday, April 29, 2010
Wednesday, April 28, 2010
Wednesday April 28, 2010
Fam-Fit
Funky Combo #2
3 Reps Snatch Drops @ 95lbs.
5 reps Horizontal Ring Row
-5 Rounds
Funky Combo #2
3 Reps Snatch Drops @ 95lbs.
5 reps Horizontal Ring Row
-5 Rounds
Rest Day Read: April 27, 2010
Rest Day Read (SR-22)
Failure by Mark Twight of Gym Jones
"The gifted athlete who sails from one success to the next with little effort or training knows nothing of himself or how he might behave when truly pressured."
Whenever I think I know what it is all about, whenever I think I have reached an acceptable, comfortable level and the good I am doing is good enough, I always seem to find a way back to Mark Twight's essays on the Gym Jones web site. He always slaps me back into reality, back into challenging myself and pushing forward. Gym Jones always reminds me just how behind the game I am.
Back when I was training athletes, I lived by the philosophy of the Fail Cycle. I give you a task, first you would cuss me out and complain, then you would try and fail, beaten and broken. Then you would go home and it would eat at you all night that you failed. Then you would come back and work your ass off until you complete the task. Then a new, more difficult task would be handed out and the cycle starts again.
I admit, I used to worry about some of the stuff I would ask the athletes to do. But I knew that we weren't big, fast, or terribly athletically gifted as a group, so we had to prepare with maximum effort mentally and physically to turn our bodies into weapons. Their jelly-legged, exhausted, dead-ass tired bodies would drag themselves off the floor or dusty ground, give me that "you SOB" glare then go home. But the next day, they would come back fresh and ready to go.
It may sound weird to most, but seeing kids fight through those demons and push their mental and physical barriers, seeing them get up after being beat down and move forward a better man, is the one thing I miss the most about not coaching anymore. I do miss Friday nights, but I REALLY miss summer mornings at 6:30 AM.
No wonder the mothers worried so much...
Failure by Mark Twight of Gym Jones
"The gifted athlete who sails from one success to the next with little effort or training knows nothing of himself or how he might behave when truly pressured."
Whenever I think I know what it is all about, whenever I think I have reached an acceptable, comfortable level and the good I am doing is good enough, I always seem to find a way back to Mark Twight's essays on the Gym Jones web site. He always slaps me back into reality, back into challenging myself and pushing forward. Gym Jones always reminds me just how behind the game I am.
Back when I was training athletes, I lived by the philosophy of the Fail Cycle. I give you a task, first you would cuss me out and complain, then you would try and fail, beaten and broken. Then you would go home and it would eat at you all night that you failed. Then you would come back and work your ass off until you complete the task. Then a new, more difficult task would be handed out and the cycle starts again.
I admit, I used to worry about some of the stuff I would ask the athletes to do. But I knew that we weren't big, fast, or terribly athletically gifted as a group, so we had to prepare with maximum effort mentally and physically to turn our bodies into weapons. Their jelly-legged, exhausted, dead-ass tired bodies would drag themselves off the floor or dusty ground, give me that "you SOB" glare then go home. But the next day, they would come back fresh and ready to go.
It may sound weird to most, but seeing kids fight through those demons and push their mental and physical barriers, seeing them get up after being beat down and move forward a better man, is the one thing I miss the most about not coaching anymore. I do miss Friday nights, but I REALLY miss summer mornings at 6:30 AM.
No wonder the mothers worried so much...
Tuesday, April 27, 2010
Monday April 27, 2010
Fam-Fit
Funky Combo
1. 2.5 mile sprint on stationary bike
2. Immediately followed by 50 air squats
Funky Combo
1. 2.5 mile sprint on stationary bike
2. Immediately followed by 50 air squats
Sunday, April 25, 2010
Friday, April 23, 2010
Rest Day Read: April 22, 2010
Rest Day Read (SR-21)
"65 Toss Power Trap"
Wearing an NFL Films microphone during Super Bowl IV, Chiefs head coach Hank Stram made one of the classic play calls in NFL history, “65 Toss Power Trap.” Len Dawson recounts, “I’m in the huddle and here comes Gloster Richardson into the game with a play. He says ‘Coach wants you to run 65 Toss Power Trap.’ I said, ‘We haven’t run that play in a really long time, are you sure that’s what he wants?’ Gloster says, ‘Yes, it’s 65 Toss Power Trap.’” Running back Mike Garrett scored a touchdown on the play giving the Chiefs a commanding 16-0 lead in the second half.
Normally, I make some commentary on the rest day reads. But this subject is too emotional for me to get through without tearing up with joyful tears. I truly believe that putting the microphone on Coach Hank Stram was a pivotal event in turning the NFL and the Super Bowl into the super-megapolis they are today. Sorry, gotta go find a tissue.
1969 Kansas City Chiefs
"65 Toss Power Trap"
Wearing an NFL Films microphone during Super Bowl IV, Chiefs head coach Hank Stram made one of the classic play calls in NFL history, “65 Toss Power Trap.” Len Dawson recounts, “I’m in the huddle and here comes Gloster Richardson into the game with a play. He says ‘Coach wants you to run 65 Toss Power Trap.’ I said, ‘We haven’t run that play in a really long time, are you sure that’s what he wants?’ Gloster says, ‘Yes, it’s 65 Toss Power Trap.’” Running back Mike Garrett scored a touchdown on the play giving the Chiefs a commanding 16-0 lead in the second half.
Normally, I make some commentary on the rest day reads. But this subject is too emotional for me to get through without tearing up with joyful tears. I truly believe that putting the microphone on Coach Hank Stram was a pivotal event in turning the NFL and the Super Bowl into the super-megapolis they are today. Sorry, gotta go find a tissue.1969 Kansas City Chiefs
Thursday, April 22, 2010
Tuesday, April 20, 2010
Monday, April 19, 2010
Sunday, April 18, 2010
Rest Day Read Sunday 4-18-10
Rest Day Read (SR-20)
The Tell-Tale Heart by Edgar Allen Poe
"If still you think me mad, you will think so no longer when I describe the wise precautions I took for the concealment of the body. The night waned and I worked hastily, but in silence. First of all I dismembered the corpse. I cut off the head and the arms and the legs."
Huh? Seriously, Poe? Are you kidding me? What if you were Poe's friend, or maybe a family member and Poe came to spend the night at your house or you went to spend the night at his house? And, let's say, during the course of this stay, he says, "Hey friend (or family member) I have been working on this new short story, The Tell-Tale Heart, would you read it and tell me what you think?" What would you say after reading? Would you stick around? Would you run as fast as humanly possible to the nearest asylum or police station? Would you wait for him to lie down, find a pillow, then...
The Tell-Tale Heart by Edgar Allen Poe
"If still you think me mad, you will think so no longer when I describe the wise precautions I took for the concealment of the body. The night waned and I worked hastily, but in silence. First of all I dismembered the corpse. I cut off the head and the arms and the legs."
Huh? Seriously, Poe? Are you kidding me? What if you were Poe's friend, or maybe a family member and Poe came to spend the night at your house or you went to spend the night at his house? And, let's say, during the course of this stay, he says, "Hey friend (or family member) I have been working on this new short story, The Tell-Tale Heart, would you read it and tell me what you think?" What would you say after reading? Would you stick around? Would you run as fast as humanly possible to the nearest asylum or police station? Would you wait for him to lie down, find a pillow, then...
Saturday, April 17, 2010
Friday, April 16, 2010
Thursday, April 15, 2010
Thursday April 15, 2010
Fam-Fit
Hammy-Tastic!
10 Straight Leg Deadlift
10 One-Leg Straight Leg Deadlift (Right)
10 One-Leg Straight Leg Deadlift (Left)
10 GHD Back Extensions
10 GHD Sit-Ups
5 Hang-Ups
-4 Rounds
Hammy-Tastic!
10 Straight Leg Deadlift
10 One-Leg Straight Leg Deadlift (Right)
10 One-Leg Straight Leg Deadlift (Left)
10 GHD Back Extensions
10 GHD Sit-Ups
5 Hang-Ups
-4 Rounds
Wednesday, April 14, 2010
Monday, April 12, 2010
Monday April 12, 2010
Fam-Fit
Circuit Circus
10 Swings
20 Air Squats
30 Rows or SDLHP
40 Rope Jumps
50 Towel Shakes
-4 Rounds
Circuit Circus
10 Swings
20 Air Squats
30 Rows or SDLHP
40 Rope Jumps
50 Towel Shakes
-4 Rounds
Sunday, April 11, 2010
Sunday April 11 2010
Fam-Fit
Snatch
20 sets of 1 rep
-Ladder up to max without losing form.
-Focus on perfect form.
Snatch
20 sets of 1 rep
-Ladder up to max without losing form.
-Focus on perfect form.
Friday, April 9, 2010
Rest Day Read: April 9, 2010
Rest Day Read (SR-19)
Monty Python and the Holy Grail: Scene 5
"Who are you who are so wise in the ways of science?"
Scene 5. Man alive this is so funny. Being a scientist by profession, this is so much more funny for me. Not because it is such an outrageous spoof of ancient, backward scientific logic and thought, but because it is such a mimic of scientific logic and thought and their relationship to the knowledge base of a historical place in time.
Monty Python and the Holy Grail. I absolutely love this movie. I have watched it at least 50 times. At least. Way back in 1981 or 82, I won a free video disk player from Doc's Video, one of the first stores in the KCK dealing in the new technology of home video. Doc let me pick one disk from his rental collection as an addition to the prize. I went to the rack and there it was...The Holy Grail! I could sense Doc's mortal fear at having to part with the disk, but I did not feel one bit of guilt or regret. Besides, Doc still had the Beta and VHS copies. I hauled that dinosaur of electronics back and forth to friends houses, college and beyond just to watch The Holy Grail. Eventually, early in the 21st century, the disk lost its magic and became non-operational soon followed by the failure of the video disk player's motor. I now assume the soul of the device could no longer stand the separation from The Holy Grail disk and died of deep and utter despair. I now watch the DVD. My progeny, the faithful HaysKids, also love the movie. We often share the secret language of Holy Grail quotes within casual conversation or dinner time. Scene 5 is one of our favorites.
And by the way, does anyone know the air speed velocity of a laden swallow?
Scene 5 from YouTube
Monty Python and the Holy Grail: Scene 5
"Who are you who are so wise in the ways of science?"
Scene 5. Man alive this is so funny. Being a scientist by profession, this is so much more funny for me. Not because it is such an outrageous spoof of ancient, backward scientific logic and thought, but because it is such a mimic of scientific logic and thought and their relationship to the knowledge base of a historical place in time.
Monty Python and the Holy Grail. I absolutely love this movie. I have watched it at least 50 times. At least. Way back in 1981 or 82, I won a free video disk player from Doc's Video, one of the first stores in the KCK dealing in the new technology of home video. Doc let me pick one disk from his rental collection as an addition to the prize. I went to the rack and there it was...The Holy Grail! I could sense Doc's mortal fear at having to part with the disk, but I did not feel one bit of guilt or regret. Besides, Doc still had the Beta and VHS copies. I hauled that dinosaur of electronics back and forth to friends houses, college and beyond just to watch The Holy Grail. Eventually, early in the 21st century, the disk lost its magic and became non-operational soon followed by the failure of the video disk player's motor. I now assume the soul of the device could no longer stand the separation from The Holy Grail disk and died of deep and utter despair. I now watch the DVD. My progeny, the faithful HaysKids, also love the movie. We often share the secret language of Holy Grail quotes within casual conversation or dinner time. Scene 5 is one of our favorites.
And by the way, does anyone know the air speed velocity of a laden swallow?
Scene 5 from YouTube
Thursday, April 8, 2010
Wednesday, April 7, 2010
Wednesday April 7, 2010
Fam-Fit
500 Punches
20 Heavy Bag (10 RRL, 10 LLR)
80 Speed Bag (20R, 20L, 40 Alt)
-5 Rounds
500 Punches
20 Heavy Bag (10 RRL, 10 LLR)
80 Speed Bag (20R, 20L, 40 Alt)
-5 Rounds
Tuesday April 6, 2010
Fam-Fit
Uphill Both Ways
-15 minutes on treadmill
-Incline set to max
-Speed set to fast as you can stand
Uphill Both Ways
-15 minutes on treadmill
-Incline set to max
-Speed set to fast as you can stand
Monday, April 5, 2010
Monday April 5, 2010
Fam-Fit
I. 10 Block Bike Ride (4 down, 1 over, 4 back, 1 over)
II. 8 Hang Cleans
-4 Rounds
I. 10 Block Bike Ride (4 down, 1 over, 4 back, 1 over)
II. 8 Hang Cleans
-4 Rounds
Saturday, April 3, 2010
Friday, April 2, 2010
Thursday, April 1, 2010
Happy Fitness New Year!
Fitness New Year
Back on January 1, 2010, I designated April Fool's Day 2010 as the first day of the Fitness New Year. Well, today is the day! And I must admit, it wasn't a bad idea. The weather was cold, crappy and there was a buttload of snow on the ground 1-1-2010. Today? Well in Clay Center, KS, it is absolutely beautiful; sunny and mid-70s with the associated Kansas "breeze". I know, I know, I am a freaking genius! No, not really, but today is as good of day as any to turn over a new leaf.
Start today with a clean slate, eat better, move more often and use movements that expand your range of motion as much as possible. Baby steps are still steps!
Last night it was 80+ degrees. The Mrs. Hays and myself went on our first "real" bike ride of the year. After going up the Hill from Hell, The Mrs. Hays actually admits she wishes she would have not stopped Fam-Fit over the winter. HA! Can I use that as a ringing endorsement? Sure, I can...
Fam-Fit
Enjoy 30 minutes of favorite outdoor activity.
(Me, I took the day off, had a parade then pulled the rose bushes out. Proceeded to cut out an area of the nasty Bermuda grass then expanded the vegetable garden in a Napoleonic fashion to double the empires previous size.)
Back on January 1, 2010, I designated April Fool's Day 2010 as the first day of the Fitness New Year. Well, today is the day! And I must admit, it wasn't a bad idea. The weather was cold, crappy and there was a buttload of snow on the ground 1-1-2010. Today? Well in Clay Center, KS, it is absolutely beautiful; sunny and mid-70s with the associated Kansas "breeze". I know, I know, I am a freaking genius! No, not really, but today is as good of day as any to turn over a new leaf.
Start today with a clean slate, eat better, move more often and use movements that expand your range of motion as much as possible. Baby steps are still steps!
Last night it was 80+ degrees. The Mrs. Hays and myself went on our first "real" bike ride of the year. After going up the Hill from Hell, The Mrs. Hays actually admits she wishes she would have not stopped Fam-Fit over the winter. HA! Can I use that as a ringing endorsement? Sure, I can...
Fam-Fit
Enjoy 30 minutes of favorite outdoor activity.
(Me, I took the day off, had a parade then pulled the rose bushes out. Proceeded to cut out an area of the nasty Bermuda grass then expanded the vegetable garden in a Napoleonic fashion to double the empires previous size.)
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