August 2009
57 posts
1 tag
“Begin somewhere; you cannot build a reputation on what you intend to do.”
– Liz Smith
July 2009
73 posts
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Large Annie
Similar to Crossfit’s Annie WOD, but with a bit more volume:
100 Double Unders
50 Situps
Repeat 4x
Total time: 15:55. I don’t think this is a braggable time, but I modified the workout on the fly. I was originally planning on doing 1,000 double unders for time, but after the first 100, my shoulders said “fuck that.” I’ll try that one in the future, but when my...
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“The conditions of conquest are always easy. We have but to toil awhile, endure...”
– Marcus Annaeus Seneca
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Kung Fu class
Small class today, so we went back to basics and kept is simple. After the warmup, we drilled the basic hand techniques with partners, focusing on practical application. Good workout.
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Quick Shoulder Circuit
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of the following:
Sumo Deadlift High Pulls (95lb)
Knuckle Pushups
DB Swings (65lb)
Total time: 7:32. This blasted my shoulders, which were already fatigued from the push presses. Did pushups on my knuckles because my wrist still hurts when I flex it.
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Max Effort Push Press
Warmed up with three rounds of Cindy and then some light back squats (worked up to 3 x 5 x 225lb). Then the max effort:
Push Press
3 x 145lb
3 x 165lb
3 x 185lb
1 x 195lb *FAIL*
1 x 195lb (PR)
1 x 200lb *FAIL*
I hate failing. I like PRs.
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Swim Intervals
At the Metropolitan Pool:
300m warm up
Intervals - repeat 3x
25m freestyle sprint (rest 10 breaths)
25m freestyle sprint (rest 10 breaths)
100m easy pace
200m cool down
Total time: 30 minutes. Total distance: 1550m.
I counted 43 people in the pool when we arrived today at around 8pm. What a nightmare. I did the best I could dealing with the crowd, but lost patience quickly. I also...
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Kung Fu class
Another balmy, humid day, which means lots of sweat. I hung back for the first class and assisted, then ran the second class. Ran through ten tigers 10x, then worked on Hang Yuet Darn Dao and Yu Ga Dai Pa.
Oh, Kenny
Terrence Cutler: There's something you need to know, Kenny. You're not the only athlete here at Jeff Davis. I happen to be training for a Triathlon right now. Doin' a lot of running, and cycling, swimming. Well you know all about that.
Kenny Powers: No actually I don't. I do SPORTS. Not try to be the best at exercising.
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“History will be kind to me, for I intend to write it.”
– Winston Churchill
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Paleo Check-Out
I decided to give up on my 30 days of strict paleo eating yesterday, on the 21st day. I didn’t give in temptation or anything, I just got really bored with it. There were definitely some good things that I’ll take away from this little experiment, but doing any restrictive diet like this with zero cheat days allowed is just no fun. And maybe trying this experiment when my wife’s...
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Bikemanship Redux
Cooked up a quick circuit after my front squatting:
Bike 1 mile
5 Man-Makers (35lb)
10 Knees-to-Elbows
Bike .75 mile
5 Man-Makers (35lb)
10 Knees-to-Elbows
Bike .5 mile
5 Man-Makers (35lb)
10 Knees-to-Elbows
Bike .25 mile
5 Man-Makers (35lb)
10 Knees-to-Elbows
Untimed since I forgot my timer today. I sure was sweating good though.
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Max Effort Front Squat
Started with my official TWBS warmup, then onto the weights:
Front Squat
3 x 185lb
3 x 205lb
3 x 225lb
1 x 245lb
1 x 265lb *FAIL*
Wow, I failed hard and loud with my last set. Bailing from a front squat with iron plates is not pleasant and not easy on the wrists, so I skipped the last set. Next time I’ll have to try these in the squat cage.
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Paleo Check-In, Day 20
Breakfast: 3 eggs cooked in coconut oil, .25lb turkey breast, avocado
Snack: nut mixture
Lunch: Roasted turkey, broccoli, and carrots, Larabar
Snack: nut mixture
Dinner: Sirloin steak, salad, and creamed spinach*, pineapple
Dessert: Homemade banana whip
The banana whip was a great ice cream-like dessert and the only ingredient is bananas! I froze 2 of em, chopped em up, nuked em...
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Paleo Check-In, Day 19
Breakfast: 3 eggs cooked in coconut oil, .25lb turkey breast, broccoli, avocado, banana
Snack: nut mixture
Lunch: Ropa vieja w/side salad, Larabar
Snack: nut mixture
Dinner: Beef and broccoli, small amount of watermelon and grapes
Snack: Apple w/almond butter
Another day without hunger. It’s amazing how replacing my regular fruit intake with nuts fixed that. Each ‘nut...
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Kung Fu class
I took it easy tonight and let Ali run the class. Did some Chi Gung and a little Ng Lung Ba Gwa Cheung work, nothing more. Most of the sweat was a result of the heavy bag intervals I did before class.
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Heavy Bag Intervals
Working the heavy bag with combinations - punches, kicks, elbows, and knees. Max intensity.
12 x 60 sec (60 sec rest)
Total work time: 12 minutes. I left a nice puddle around the bag.
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“Before I studied the art, a punch to me was just a punch, a kick was just a...”
– Bruce Lee
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Paleo Check-In, Day 18
Breakfast: 3 eggs cooked in coconut oil, .25lb turkey breast, broccoli
Snack: nut mixture, leetle bit of fruit salad, Larabar
Lunch: Spinach salad w/grilled chicken and stuff
Snack: nut mixture
Dinner: Chicken, broccoli, yams (yam power)
Snack: Grapes, watermelon
Felt great today - not hungry at all. I have zero craving for any grains, sugars, or anything.
Wondering why I’m doing...
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Kung Fu class
Sparring class tonight. Started with some pad work and worked a few combinations with the fellas. Instead of free sparring, we just worked on drills tonight. Everyone made good progress though.
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Deadlift Burpee Workout
Took this from the 2008 Crossfit Games:
5 Deadlifts (275lb)
10 burpees
Repeat 5x
Total time: 4:43. I was shooting for sub-5, so I was happy with my time. The burpees were the hard part since the deadlifts had me feeling hamstrung. I’ll shoot for sub 4 the next tie I try this.
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Max Effort Power Clean
Using Coach Rut’s Max Effort Black Box (MEBB) concept, which I’m digging:
Power Clean
3 x 135lb
3 x 155lb
3 x 175lb
1 x 195lb (PR)
1 x 205lb *FAIL*
1 x 205lb *FAIL*
195 came up so easy and I was so GD close to pulling 205. I think I psyched myself out knowing it was such a huge PR, but I should have nailed it. Next time.
I also warmed up with three rounds of Cindy and...
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Paleo Check-In, Day 17
Breakfast: Whipped yams (yam power), omelet with peppers, onions, broccoli, and sausage
Snack: nut mixture
Lunch: Beef w/broccoli
Snack: nut mixture
Dinner: Eggplant and vegetable Thai dish, spring roll
Snack: Apple w/almond butter, fig & almond thing
Hey, I didn’t feel hungry at all today! I ate more than usual and made sure I included lots of fat. I know the spring roll...
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Paleo Check-In, Day 16
Breakfast: 3 eggs, sausage
Snack: Larabar
Lunch: Spinach salad with eggs, avocado, and stuff, almonds
Dinner: Turkey and spinach scramble, mashed yams (yam power), apple w/almond butter
Got some good advice from co-challengers on Byers’s blog today and the consensus seems to be that I’m not getting enough fat and eating too much fruit (and Larabars). I think these issues go...
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Kung Fu class
My right calf is still effed up from Saturday’s race mishap, so I took it easy tonight. I put the first crew through the burpee prison warmup and drilled some basic hand techniques before working on forms. Worked out with the second class, mostly on Fu Hok, and took off after it was over.
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“The beet is the most intense of vegetables. The radish, admittedly, is more...”
– Tom Robbins, Jitterbug Perfume
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Paleo Check-In, Day 15
Morning snack: Larabar, tangerine, plum, nectarine
Breakfast: Incorrectly cooked omelet with peppers and sausage
Lunch: Vension skewers, chicken on the grill, salad
Snack: Larabar
Dinner: Fried chicken, kale, root mash
Snack: Larabar
Today was the half way point so it’s only natural to reflect on how I feel about the Paleo lifestyle. So far I don’t feel any different -...
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Paleo Check-In, Day 14
Breakfast: 2 eggs, sausage, banana
Post-race: Grapes, apple
Brunch: Burger and side salad (no bun)
Lunch: Turkey and spinach scramble
Snack: Pineapple, nut mixture
Dinner: Lousy chicken fajitas, guacamole
Lots of meals today, still felt hungry at times. I’m getting sick of being hungry all the time and may have to do something desperate one of these days - a man can only eat...
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Kung Fu class
Had to cover a rare Saturday class since Sifu’s away. I got there a little early and practiced Ng Lung Ba Gwa Cheung before class and realized I was pretty beat. I worked out along with the crew anyway. Standard warmup and then we drilled the basic blocks of Hung Ga for the remainder of the class.
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Stars & Stripes Aquathlon 2009
Today Dave and I completed NYC Swim’s Aquathlon: Stars & Stripes - a 1.5k Hudson River swim followed by a 5k flat, paved run along the water. I felt really good about the swim portion, even if Dave beat me out of the water. Once I got past the starting-line kickstorm and passed the first buoy, I was motoring. It was definitely a confidence booster to swim an open event where I...
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Paleo Check-In, Day 13
Breakfast: 2 eggs cooked in coconut oil, sausage
Snack: Larabar
Lunch: Mixed greens salad with turkey and other mix-ins
Dinner: Chicken souvlaki and spinach
Movie Snack: Larabar
Late Night Snack: Watermelon
Went to the movies for the first time since starting the challenge. No popcorn or soda for me, thanks, I’ll bring me own snacks. I also successfully avoided the pita...
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“Make friends with pain, and you will never be alone.”
– Ken Chlouber
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Paleo Check-In, Day 12
Breakfast: 2 eggs cooked in coconut oil, .25lb turkey breast, apple
Snack: Larabar
Lunch: Mixed greens salad w/chicken and stuff, coconut water
Snack: Mixed nuts
Dinner: Grilled chicken, spinach, dumpling innards, watermelon
I’m craving fruit all day long. I think I need to make a trip to Rossman’s on Saturday and make a whole mess of fruit salad that I can try to stretch...
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Kung Fu class
The school was stuffy as hell today and the sweat started flowing as soon as I did the TWBS warmup before class. Took the first crew through lots of basics and then drilled some basic hand techniques. After they scurried off, I ran through Tiet Sien Kuen with my Sihings a few times.
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Paleo Check-In, Day 11
Breakfast: 2 eggs cooked in coconut oil, 1/2 avocado, .25lb turkey breast, apple
Snack: Larabar
Lunch: Mixed greens salad, grilled chicken, and what not
Snack: Nut mixture, another Larabar
Dinner: Beef (picked out of Beef Chow Fun), spinach, apple w/almond butter, watermelon
Felt good again today. Slightly hungry in the evening after my workouts. I gotta make sure I pack it in at...
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Kung Fu class
I was pretty well cooked from the workout at Crossfit Virtuosity, so I made the class run through something similar (maybe slightly easier). I skipped a bit of rope to get the sweat flowing again and then jumped in for some sparring. Still working on specific skills with the guys and mainly acting as a punching bag, but I got a good workout.
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Virtuosity Workout
Coach Keith just opened his new box and is offering free classes all week, so I had to stop by for a free ass-kicking. After running through the Burgener warmup with the PVC pipe and some Dumbbell Snatch practice, he set up this Fight Gone Bad-style workout:
Kettlebell Swings (16kg) x 60 sec (32, 29, 28)
DB Bench Press (50lb) x 60 sec (32, 16, 15)
Jumping Pullups x 60 sec (44, 36, 34)
...
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“The greater the ignorance the greater the dogmatism.”
– Sir William Osler (via)
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Paleo Check-In, Day 10
Breakfast: 2 eggs cooked in coconut oil, 1/2 avocado, .25lb turkey breast, Chinese broccoli
Snack: Larabar, banana
Lunch: Spinach salad with grilled chicken and junk
Snack: Larabar, mixed nuts
Dinner: Chicken, Chinese broccoli, yams (yam power), Almond Breeze
Dessert: Apple w/almond butter, Almond Breeze + frozen strawberries + unsweetened cocnut smoothie (untasty)
Grabbed some...
3 tags
Swim Intervals
At the Metropolitan Pool:
350m warm up
200m kick (100 front, 50 left, 50 right)
Intervals - repeat 6x
50m freestyle sprint
50m breaststroke
350m cool down
Total time: 40 minutes. Total distance: 1500m.
Another really crowded day in the pool. I had a different interval plan in mind, but I made do with what I could manage in the crowd.
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Paleo Check-In, Day 9
Breakfast: 2 eggs cooked in coconut oil, leftover steak, spinach
Snack: Larabar, .25lb turkey breast, nose carrots
Lunch: Mixed green salad with grilled chicken and such, one fine orange
Snack: Mixed nuts
Dinner: Burger (no bun), side salad, grapes & watermelon
Dessert: Apple w/almond butter
Went out for drinks after class with Sifu and some of the kung fu guys. I drank water...
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Kung Fu class
I put both classes through a tough Paul Sheldon crawl warmup today (and joined in myself). After some basic drills, both classes worked on forms. I ran through ten tigers 10x with the second crew and worked a bit of Ng Lung Ba Gwa Cheung myself.
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“Today is your day! Your mountain is waiting. So…get on your way.”
– Dr. Seuss
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Paleo Check-In, Day 8
Breakfast: 3 eggs cooked in coconut oil, 2 sausages, 1/2 avocado, nose carrots
Snack: A lousy orange
Lunch: Spinach salad, nut mixture
Snack: Apple w/almond butter
Dinner: Steak on the grill, Chinese broccoli, yams (yam power)
Snack: Grapes and watermelon
I made a stop at Trader Joe’s yesterday to stock up on nuts and I made a new mixture: almonds, walnuts, cashews, and freeze...
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Paleo Check-In, Day 7
Breakfast: 2 eggs cooked in coconut oil, 2 sausages, 1/2 avocado
Lunch: Beef & broccoli, some cashews
Snack: Larabar
Snack II: Apple w/almond butter, smoothie (banana, coconut water, frozen strawberries, frozen pineapple)
Dinner: Korean BBQ meats, noodles and rice successfully avoided, though I did have a beef dumpling (gasp)
Late night snack: Handful of cashews
The breakfast...
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Sprint Intervals
At the beautiful, nearly-empty Red Hook track on a Saturday morning.
10 x 100m sprint (walk back to start)
5 x 50m sprint (walk back to start)
I held onto my gymboss as I ran and clocked the 100m runs at around 12-14 seconds. The walk back to the start was approximately 1:30 after the 100m, :45 after the 50m. The 50m runs averaged about 6 seconds. I need to make sure I get here early on...