Monday I did Crossfit’s Fran
That’s 95 lb on the bar
The monsters in the video hit 2:37.
I hit a new PR of 5:13
It knocked me out, good.
Shooting for under four minutes by the end of ’08
Tuesday
Warm up…
two rounds of:
20 push ups
20 single leg deadlifts
20 single leg squats
10 pliometric jumps
Two rounds of:
185 lb bench press x10
205 lb deadlift x10
no swing chin up x10
pistol squat x5 each leg
Pistol
Round three we took the bench and deadlift down to 135 and upped the reps to 15
Finisher was Tabata burpees.
You want to test yourself? Do this.
Again, Tabata is 20 seconds on, 10 seconds off for eight rounds. You MUST use maximum intensity for all rounds and aim to complete as many reps of the chosen exercise as possible. Total time is always four minutes.
Thruster
20/10 (work/rest)x 8 sets= 4 minutes.
DB or loaded bar can be substituted for medicine ball.
Peter K
Woke up and went for a run with Otto to the park where we did pull ups, a few dips and 10 seventy five meter sprints, the last few I started behind and got Otto to focus on finishing strong. Always ALWAYS finish your runs strong. Teach your body, your mind and therefore the nervous system to respond with force for the last 10 steps. Lean into the finish. Your are not Usain Bolt, you do not have his genetic gifts. Push to the finish line or don’t push at all.
Now we are here working in 8 point surround.
You can see three of the eight stacks. Eight channels, eight independent inputs, eight trajectories of sound…
Last night we saw this guy:
LINK
WOWZA!!!
…as well as Sun Ra Arkestra again.
Tilburg, Holland
Woke up at 7: 05, reset the alarm to 7:35. Woke up, went for a run on the city streets.
Lots of people going to work, all walking or biking. VERY few cars. No one else running. Who needs to when you walk or bike everywhere. No cars to be afraid of so why wouldn’t you?
Cold out, about 54 in the morning. Found a park with a cool rope course, bars and a wire line about 50 ft. long. Ran for 20 minutes there, did a few pulls, pushes and ran back, trying to keep up with bikers. Did 100 push ups/100 squats in 3:15.
Otto and I spent the day from 10am-6:30pm working with THIS (click for link).
Did a bunch of high box jumps onto the stage and risers, wall handstand push ups and stuff for a bit.
Went and ate at the artist meal hall and then went and saw THE SUN RA ARKESTRA.
Holy shit, I cried during their first song. Some of these guys have been with the band for 50 years. I never, ever thought I would see these people play music and tonight I went and saw them for the first time. The thing is, they’re playing one block away from our hotel FOR THE NEXT FIVE NIGHTS IN A ROW, two sets each night covering a decade of music each night. Tonight was big band standards like Ellington and such.
Relaxing in the small Euro style toilet-and-shower-down-the-hall hotel until 8am rise and run.
Pre bed:
25 push up, 25 full range sit up, 25 squat x4=300
9:45, focusing on form more than speed.
