Wl - Just a Super(setted) Night - Sept 30

Wednesday night regular, with a buttload of miller-abouts in the downtown BodyX. 4 supersetted Ext/Curls - going heavy, then 4 supersetted Front Squats @ 135#/lunges with 20# DBs 10 reps. Then supersetted A-frame Calves/Seated calves.

Followed it up with the Tuna melt on Rye with a double order of onion rings in the FP Cafe - then a big ass muddy tire with Walker at home.

8 hours/48 hours. PE: 7.

Whatever Pullups - Sept 28

I didn't have big plans, but thought I'd do the Sweet Humble Pie just for the upper body thing. Still recovering from the Century ride, I thought. Then I climbed a flight of stairs and felt how hollow my legs still were, and really rethought it. Just BBQ'ed and did 7 sets of pull ups.

whatever hours/48 hours. PE: 5. 212/13

M - Lighthouse Century - Sept 26

Made this an 8-hour day, trying to bike with the old farts, leaving at 7:30 from SLO and returning at 3:30. Stops along the route weighed in at 1:30 total. Worst part of it all? The neck wasn't ready for holding up the helmet all that time. Chamois in the Pearl Izumis FTW, Cytomax is da shizzle, dancing on the hills felt good, and, conversely, generally taking it easy and pulling on the 3 minute marks. A trying 100% effort for 8 miles coming into the turnaround, pushing into a headwind that was like crawling into a fire hose. Ate continuously, drank continuously, still ended up 1 pound light and a bit dehydrated.

7 - 2 hours/36 hours. PE: 5, with that little push at 10. 215/12

Angie - Sept 24

27.35? This was supposed to be a short/medium metcon. I have got to do better than this next time. Pull ups: 12, Push ups: 6, Sit ups: 4(58), Squats 3 - all and change. Pulls took the most time, doing 8s or so. Squats shouldawoulda been easier, but Deadlifts yesterday.

8 hours/30 hours. PE: 8. 213/14

Wl - 4x10 All Day Long - Sept 23

Really, only 32 minutes. 4x10s on Ov Squats (53# on the junior bar with 10s)/ext/curls. Just a warm up for the main set of 4x10s Deads with 205#.

I'm trying to up the ante until I see what my 3/5/10 RMs really look like. 4x14 on the calf press, and on my way.

Tomorrow's off schedule, with some short metcon (I'll dream it up overnight), nada on Friday, and the Lighthouse Century on Saturday.

Finished off 2 Base cycles, and looking for what's next. I'm giving it deep thought, lost sleep putting some of the new periods together last night. Full year schedule, periodized, coming soon.

8 - 2 hours/18 hours. PE: 6. 213/13

Wa - Tell This to Yer Spin Class - Sept 22

Some ceiling stompers/Ghd with the 6# ball/easy leg curls with 90#. I'm a little freaked by the hamstrings, they feel like they're unraveling during the first sets. I know they're more limber than that. It's just weerd. And painful. And unsettling for one as young as I pretend to be.

21-15-9-5 rotations through kipping pull ups/dips/105# push press. The sets kinda partition down to 12/9, 8/7, 5/4, and a stretch to bust all 5. Supposed to be higher volume with the extra 5 reps, and the double push exercises. Uh, yeah, it was.

8.5 hours/24 hours. PE: 7.

M - To Hell and (Bike) Back Run - Sept 21

This one-workout per two-days thing is getting to be a habit. Moved boxes yesterday, doing the duty thing.
Making up for it today, running to Finish Line to pick up the (tuned up) bike for Saturday's Lighthouse century. Okay, they close at 1900, it's 1800. Time to run scared in the hunnert degree heat. Could only turn 9.30's, but it was good enough to get me there on time. 19 minutes back, feeling like pedaling was heaven and plodding was hell.

72 minutes total, saying this was PE of 8, but if you asked me during the run, I would have told you 9. Or I might have just given you the finger, no matter what you asked me.

9.5 hours/60 hours. PE: 8. 213/15

Ca, kinda - "Going Through the Motions" - Sept 19

Today was a long M day on the schedule. I'm babysitting, so getting in what I can, subbing in a WoD.

Coining a short/medium metcon today.

"Going Through the Motions"
12 Squat Clean to Thruster: 20% BW +
10 DB/KB Swings: 15% BW +
8 Kipping Pull Ups
6 rounds for time.

Women, or Men on a Cl day, should sub for this:
15 Squat Clean to Thruster: 20% BW +
10 DB/KB Swings: 15% BW +
5 Kipping Pull Ups

Scaling down, do 5 rounds - don't scale down the weight. The idea is for intermediates or some advanced to get some muscle memory in on some of the more complex movements, and, get a little burned down. The weights *should* already be simple. If not, it's a work-up day, just do 'em right for fewer rounds.

18 minutes, with 45# bar, 35# DB, CC and Kdawg underfoot. Focusing on form; full squats, hip snap at the top of the swings, chest to bar. Rock on.

9.5 hours/60 hours. PE: 6. 214/13

Ca - Tabata Something Else - Sept 16

Toughest 16 minutes in a while. Pull ups were all 6's/5's, lowest was a 5. Pushups, well, didn't average them at all - a high of like, 25, and round 8 was a Fail ... couldn't eke out one. Sit ups went poorly as I didn't plan ahead with a couple of DBs for the feet - some sets were crunches - call the lowest set an 8. I could feel the squats deep down in the bowels, not only because I was trying to reverse breathe like truly squatting - hold at the bottom, blow at the top. I don't recommend it. Most were 15's, low was a 12.

Not for reps today, I'll get a counter next time.

9 hours/36 hours. PE: 7. 213/12

S run - Sept 15

4 mi run down from the bluffs on the bike path, 6 .1 40 second intervals with .1 recoveries. Grabbed a couple of rocks for the final mile. That right achilles is buggin' me - takes a half mile to set the broken wish bone shard in there back in place after it saws around puree'ing my tendon.

6/13 hours. PE: 7.

Wl - A day early - Sept 14

The flip side of being a day early on this Wl day is being a day late for Saturday's M, and Sunday's S days. Today was an AR day, but spent the weekend doing yard work, recovering from VillageFest and moving boxes into the house next door for the fam. OV squats with 45#, doing them until the arms released and felt right. Ext/Curls with as much as I could handle, 5 sets... Front Squats 5 sets of 10 at 135#. Seated calves, 3 sets.

7+2/72 hours. PE: 5, if Walker wasn't there keepin' me down, woulda been a 6.

Wa - Feels like Sumpthin' Else - Sept 11

Blew off the WoD yesterday to get well. Today did the workout as Rx'ed, but felt like crap ... again. 5 feet to bar/ghd's with the 8# ball. Then 4 dead-hang chins (8/6/5/4) repping out with drop-handle kip PU's//10 rep Push press with 105#. DB cleans with 55# for 3 of the 5 sets, then 45# for the last two. Whatever. Just taking a friggin' step forward, after two steps back this week.

8.5/48 hours. PE: 7.

Sin. Sins. Whatever, It is Finished.

I was thinking that there's another, shinier side to that "God's heaven is perfect, so not a single sin allowed" coin. Let's not leave it sitting Tails-up.

In that place between wakefulness and dreams, I found myself in the room. There were no distinguishing features save for the one wall covered with small indexcard files. They were like the ones in libraries that list titles by author or subject in alphabetical order. But these files, which stretched from floor to ceiling and seemingly endlessly in either direction, had very different headings. As I drew near the wall of files, the first to catch my attention was one that read "Girls I Have Liked". I opened it and began flipping through the cards. I quickly shut it, shocked to realize that I recognized the names written on each one.

And then without being told, I knew exactly where I was. This lifeless room with its small files was a crude catalog system for my life. Here were written the actions of my every moment, big and small, in a detail my memory couldn't match.

A sense of wonder and curiosity, coupled with horror, stirred within me as I began randomly opening files and exploring their content. Some brought joy and sweet memories; others a sense of shame and regret so intense that I would look over my shoulder to see if anyone was watching. A file named "Friends" was next to one marked "Friends I Have Betrayed".

The titles ranged from the mundane to the outright weird. "Books I Have Read", "Lies I Have Told", "Comfort I Have Given", "Jokes I Have Laughed At". Some were almost hilarious in their exactness: "Things I've Yelled at My Brothers." Others I couldn't laugh at: "Things I Have Done in My Anger", "Things I Have Muttered Under My Breath at My Parents". I never ceased to be surprised by the contents. Often there were many more cards than I expected. Sometimes fewer than I hoped.

I was overwhelmed by the sheer volume of the life I had lived. Could it be possible that I had the time in my 20 years to write each of these thousands or even millions of cards? But each card confirmed this truth. Each was written in my own handwriting. Each signed with my signature.

When I pulled out the file marked "Songs I Have Listened To", I realized the files grew to contain their contents. The cards were packed tightly, and yet after two or three yards, I hadn't found the end of the file. I shut it, shamed, not so much by the quality of music, but more by the vast amount of time I knew that file represented.

When I came to a file marked "Lustful Thoughts", I felt a chill run through my body. I pulled the file out only an inch, not willing to test its size, and drew out a card. I shuddered at its detailed content. I felt sick to think that such a moment had been recorded.

An almost animal rage broke on me. One thought dominated my mind: "No one must ever see these cards! No one must ever see this room! I have to destroy them!" In an insane frenzy I yanked the file out. Its size didn't matter now. I had to empty it and burn the cards. But as I took it at one end and began pounding it on the floor, I could not dislodge a single card. I became desperate and pulled out a card, only to find it as strong as steel when I tried to tear it.

Defeated and utterly helpless, I returned the file to its slot. Leaning my forehead against the wall, I let out a long, self-pitying sigh. And then I saw it. The title bore "People I Have Shared the Gospel With". The handle was brighter than those around it, newer, almost unused. I pulled on its handle and a small box not more than three inches long fell into my hands. I could count the cards it contained on one hand.

And then the tears came. I began to weep. Sobs so deep that the hurt started in my stomach and shook through me. I fell on my knees and cried. I cried out of shame, from the overwheming shame of it all. The rows of file shelves swirled in my tear-filled eyes. No one must ever, ever know of this room. I must lock it up and hide the key.

But then as I pushed away the tears, I saw Him. No, please not Him. Not here. Oh, anyone but Jesus. I watched helplessly as He began to open the files and read the cards. I couldn't bear to watch His response. And in the moments I could bring myself to look at His face, I saw a sorrow deeper than my own. He seemed to intuitively go to the worst boxes. Why did He have to read every one?

Finally, He turned and looked at me from across the room. He looked at me with pity in His eyes. But this was a pity without anger. I dropped my head, covered my face with my hands and began to cry again. He walked over and put His arm around me. He could have said so many things. But He didn't say a word. He just cried with me.

Then He got up and walked back to the wall of files. Starting at one end of the room, He took out a file and, one by one, began to sign His name over mine on each card.

"No!" I shouted rushing to Him. All I could find to say was "No, no," as I pulled the card from Him. His name shouldn't be on these cards. But there it was, written in red so rich, so dark, so alive. The name of Jesus covered mine. It was written with His blood.

He gently took the card back. He smiled a sad smile and began to sign the cards. I don't think I'll ever understand how He did it so quickly, but the next instant it seemed I heard Him close the last file and walk back to my side. He placed His hand on my shoulder and said, "It is finished."

I stood up, and He led me out of the room. There was no lock on its door. There were still cards to be written.

Sin. Sins. Whatever.

For the wages of sin is death, but the gift of God is eternal life in Christ Jesus our Lord. - Romans 6.23

Why does God look at people's sins and not at all the good they've done?

So, a tour group is, say, at the Grand Canyon, and the day is hot. Fumes of heat rise from wilting yucca plants surrounding the sweating visitors. Their chapped lips are cracking. Their throats are parched. Their nostrils are, uh, dusty. They're on their hands and knees, gasping. Get the picture? Okay. The tour director stands in their midst with a tall, rotund pitcher of ice water. Clean, cold, drops of condensation trickle down the container's sides.
He asks, “Hey everybody, anyone want a drink?”
The tourists, slavering flakes of would-be saliva, crawl gasping inward.
Just as their hands clutch his pantlegs, the guy produces a vial of cloudy yellow liquid and an eyedropper.
“Violá,” he exclaims, “an anonymous urine sample!”
He siphons off a little, and plinks one putrid drop into the pitcher. He stirs.
“Now, who still wants a drink?”
The group backs away, their collective faces screwed up in grimaces of repulsion.
“Ah, c'mon,” the Tour Guide asks, “you're not gonna let a little pee-pee spoil all this refreshing water, are you?”

For me, it's a perfection thing. God's not unloving; he's pure, and demands purity. If heaven is going to be Heaven, then it's gotta be perfectly perfect. I, for one, don't want to spend my eternity on another planet earth.
...Great. I'm here in heaven for all eternity and I have to live next door to Charles Manson and Adolf Hitler just because they did some Nice Things in their lifetimes...

God's like a father who has to kick out a child who doesn't obey the rules of the house: He loves His children, but he has his standard, and his standard is perfection, not merely goodness. Sound harsh? Maybe. But He's head of the household. I'm content to let Him make the rules.

Stamina Has Replaced Oxidative Training.

http://media.crossfit.com/cf-video/CrossFitEndruance_AgainFaster_BMac.mov

Nathan Someone asked at slowtwitch:
Stamina Has Replaced Oxidative Training? Don't take it from me. That's what the geniuses at Crossfit Endurance are claiming. Specifically calling out world class athletes like PNF, Mark Allen, and Ryan Hall.
I'm a big, big, fan of the crossfit model for general conditioning and rebalancing after a long season of repetitive motion efforts. These guys are really going off the deep end with their punch drinking.
You can't go calling out the worlds best and claim you have a better way unless you've put out some results to prove it.
Does this video seem stupid to anyone else?

The question is not how far. The question is, do you possess the constitution, the depth of faith, to go as far as is needed? - Il Duce; Boondock Saints

---

The question is not how far. The question is how Hard. If you're going Hard enough, the far question will answer itself in a hurry.

Even BMac had to do it for a year, with a lot of temptation to fall in step with the LSD crowd. What's one year ... after watching your times go up, your weight go up, year after year for the last 20? Those of us old enough to know from experience, and with the fewest years left to experiment, are buying in.

The question is endurance, the answer is Stamina. You can run, but you can't hide.

Wl - Sept 9

Supposed to do this one yesterday, but was too sick to, and, quite frankly, still feeling like a pile of warm shite today, I stepped into the gym thinking that this would either make me better or worse. Did the workout as Rx'ed, which is definitely better for my mentality, but we'll see if I have to give up a couple of weeks to one workout.
Hanging leg/ghd with 6# ball, 4 rounds, no rest. 2 Ext/Curl. 4 DB Cleans with 35#/40/45/50s - usually 8 rep sets. 5 calves on the hoist 5 plates/seated 2 plates.

Yeah, this was the right achilles I was icing just a couple of nights ago. Still, we soldier on.

9/48 hours. PE: 6.

S - Sept 7

Supposed to be an AR today, this S day on Sunday, but switching them in the hopes that there would be more spring in the step today. No such luck - it's almond time in the valley, so I've got the sore throat/nightsweats/coughin' crud from breathing paraquat & shakedust.

S day called for stair running. Did what I could with the dog, Kdawg in the stroller and CC on the bike to Yokuts and back. 4 chins/pulls on the round bars. Then 4 hill sprints with 5 reps each on the hill itself/max rep situps.

Not for time today. 8 +2 hours/48 hours. PE: 5. 213/12.

"M"...Naah, WoD - Sept 5

Schedule called for 6 mi @ 8 min hard/4 min easy, or opting for the long bike with the Old Farts. Walker and I blew it off and ran to Woodys' for a meet 'n greet grass-drill session with the awesome ppl from Elite Fitness Bako.

Easy 2.5 holding water bottles over with Boogie on her bike in 28 mins. Buy in: 3 rounds of 10-rep sets of dips/box jumps/sit ups. Then the main set of 400M/50 Star jumps (4.02), 400M/50 Split jumps (4.17), 400M/50 Burpees (9.03 - owned! Why did I have to do thrusters yesterday?), 400M (2.04). Cash out: tabata planks/hollow holds - only 5 rounds for me. Easy run home in 30, picking up bricks for the last .5 mi.

105 mins total. 8 hours/16 hours. PE: 8. 212/11.

Pretty fun workout with the group. Steve and Manda are studmuffins, and the nicest people ever. The perfect duo to launch an affiliate here. Awesome.

Overheard: Repping Out.

I happen to like training for strength-endurance. Everyone talks about "functional" training, but they never say what function they're training for. If you look at the demands of most daily activities, eg., helping a buddy move, these never involve lifting as much weight as you can one time, nor do they involve running a 26.2 mile course. Instead, you're lifting moderate loads and carrying them over a moderate distance, over and over again. Most sports have similar demands. That's not to say that maximal lifting is not important: you can't have strength-endurance without strength. But sometimes, doing some sets of 20-30 reps is a good thing.

Wa - Sept 4

Welcome to Thrusterfest 2009. 3 sets of flutterkicks and leg lifts on the floor/ghds to buy in, then put the 35s on the bar, lowered a decline bench to the ground, and super'ed chin ups with 6 (generally 8-rep) sets of thrusters with a focus to topping out with a good push-press. 115# felt heavy for the arms, not heavy for the legs, but why ain't this thing coming off the bottom more easily? Chinning on the rack, but repping out by using the gravitron with 25# assist. Basic antagonists, but man, each round of thrusters left me needing a blow before getting up to chin. I suck.

8.20 hours/31 hours. PE: 7. 213/15.

AR - Sept 3

Yeah, well, so look for the upcoming post regarding overtraining/undertraining. It's not easy to get off the treadmill once it's running. AR today calling for jumping rope/stretching, but I'm still feeling like the right achilles is marginal. So, 3 x 15 Goblet Squats with 35# DB, 4 x max reps (read: 10) Feet to Bar, and 5 x 12 OV Squats with 45#. Overheads really want work.

8 hours/24 hours. PE: 3, 217/10 PM.

Ca - "Yokie" - Sept 2

42 minute round trip to Yokuts for 4 sets of round-bar chins/wide pulls supersetted with dips on the playset! Hung for a set of horizontal pulls on the way, and way back, on the horse-rail. 15 minutes there, 15 minutes back, including picking up bricks for the last half mile. Running felt like wading in soup.

9 hours/17 hours. PE: 4.

Wl - Sept 1

Buy in, 3 Ceiling stompers/Yogi bikes with ghd's. 4 on the Ext/Curl hoists, just 10 repping. 3 8-reps sets of hang cleans with 115# ... these felt heavy. Finally, 5-plates on the hoist calve-press/super'ed with 2 plates on the seated. These are the days that are foundation for the epics.

8 hours/42 hours. PE: 4. 213/13.