Tuesday, January 31, 2012
Saturday, January 28, 2012
Crash Course on the Split Jerk
I took the 2nd half of an Olympic Weightlifting Seminar today with Brista Mayfield at Crossfit .380 and it was very informative. I've never been taught formally the split jerk, so I was just going off my own observations before this seminar. I'd always just done the regular jerk since I wasn't sure how to do the split jerk.
Now I'm thirsty for all the information about the clean and split jerk since I don't have the movement completely down. Brista said that I wasn't getting under the bar quickly enough so it was translating into a push press. Also, Jonathan was telling me that I shouldn't have the bar on my fingertips like in a front squat because I'm preparing to push it up into the jerk (even though that hurt my right wrist).
Here's a crash course YouTube video that I think summarizes really well the foot placement (hardest part) for a split jerk:
Now I'm thirsty for all the information about the clean and split jerk since I don't have the movement completely down. Brista said that I wasn't getting under the bar quickly enough so it was translating into a push press. Also, Jonathan was telling me that I shouldn't have the bar on my fingertips like in a front squat because I'm preparing to push it up into the jerk (even though that hurt my right wrist).
Here's a crash course YouTube video that I think summarizes really well the foot placement (hardest part) for a split jerk:
Without knowing the proper foot placement and getting it down to second nature you will always feel uneasy and unstable as your base is not solid. I learned this firsthand as a split jerk felt a lot more foreign to me than a regular jerk position with two feet planted solidly on the ground, especially with the heels dug in. Jonathan told me that the split jerk is better though since you can get a lot more weight up in the air than with a conventional cnj, which is why I want to master this movement.
Also, remember on the recovery that the front foot takes a half step back and then the back foot takes a stutter step forward to meet it. Brista said moving the front foot first helps with balance.
Video from the weightlifting technique king himself, Burgener:
Left jerkers (get your mind out of the gutter!), like me, should land at 11 and 5:30.
See it in action with some heavy loads to put it all together:
Thursday, January 26, 2012
Racist English Lady on Tram
This has nothing to do with health or fitness but I'm blogging it here anyways...
This video is actually a couple months old but I just discovered it. I think the comments are the most disturbing, since they are mostly apologists defending her public disturbance.
Original video:
"You ain't British! You're black!" LOL!
Funny response by Joe:
Original video:
"You ain't British! You're black!" LOL!
Funny response by Joe:
Wednesday, January 11, 2012
5 Most Common Deathbed Regrets
What I gleaned from the article:
"Health brings a freedom very few realise, until they no longer have it."
"By simplifying your lifestyle and making conscious choices along the way, it is possible to not need the income that you think you do."
"Although people may initially react when you change the way you are by speaking honestly, in the end it raises the relationship to a whole new and healthier level. Either that or it releases the unhealthy relationship from your life. Either way, you win."
"That is all that remains in the final weeks, love and relationships."
"Fear of change had them pretending to others, and to their selves, that they were content. When deep within, they longed to laugh properly and have silliness in their life again."
___________________________________________________________
Original article can be read here.
Full article transcribed below:
For many years I worked in palliative care. My patients were those who had gone home to die. Some incredibly special times were shared. I was with them for the last three to twelve weeks of their lives. People grow a lot when they are faced with their own mortality.
I learnt never to underestimate someone’s capacity for growth. Some changes were phenomenal. Each experienced a variety of emotions, as expected, denial, fear, anger, remorse, more denial and eventually acceptance. Every single patient found their peace before they departed though, every one of them. When questioned about any regrets they had or anything they would do differently, common themes surfaced again and again. Here are the most common five:
1. I wish I’d had the courage to live a life true to myself, not the life others expected of me. This was the most common regret of all. When people realize that their life is almost over and look back clearly on it, it is easy to see how many dreams have gone unfulfilled. Most people had not honoured even a half of their dreams and had to die knowing that it was due to choices they had made, or not made. It is very important to try and honour at least some of your dreams along the way. From the moment that you lose your health, it is too late. Health brings a freedom very few realise, until they no longer have it.
2. I wish I didn’t work so hard. This came from every male patient that I nursed. They missed their children’s youth and their partner’s companionship. Women also spoke of this regret. But as most were from an older generation, many of the female patients had not been breadwinners. All of the men I nursed deeply regretted spending so much of their lives on the treadmill of a work existence. By simplifying your lifestyle and making conscious choices along the way, it is possible to not need the income that you think you do. And by creating more space in your life, you become happier and more open to new opportunities, ones more suited to your new lifestyle.
3. I wish I’d had the courage to express my feelings. Many people suppressed their feelings in order to keep peace with others. As a result, they settled for a mediocre existence and never became who they were truly capable of becoming. Many developed illnesses relating to the bitterness and resentment they carried as a result. We cannot control the reactions of others. However, although people may initially react when you change the way you are by speaking honestly, in the end it raises the relationship to a whole new and healthier level. Either that or it releases the unhealthy relationship from your life. Either way, you win.
4. I wish I had stayed in touch with my friends. Often they would not truly realise the full benefits of old friends until their dying weeks and it was not always possible to track them down. Many had become so caught up in their own lives that they had let golden friendships slip by over the years. There were many deep regrets about not giving friendships the time and effort that they deserved. Everyone misses their friends when they are dying. It is common for anyone in a busy lifestyle to let friendships slip. But when you are faced with your approaching death, the physical details of life fall away. People do want to get their financial affairs in order if possible. But it is not money or status that holds the true importance for them. They want to get things in order more for the benefit of those they love. Usually though, they are too ill and weary to ever manage this task. It is all comes down to love and relationships in the end. That is all that remains in the final weeks, love and relationships.
5. I wish that I had let myself be happier. This is a surprisingly common one. Many did not realise until the end that happiness is a choice. They had stayed stuck in old patterns and habits. The so-called ‘comfort’ of familiarity overflowed into their emotions, as well as their physical lives. Fear of change had them pretending to others, and to their selves, that they were content. When deep within, they longed to laugh properly and have silliness in their life again. When you are on your deathbed, what others think of you is a long way from your mind. How wonderful to be able to let go and smile again, long before you are dying.
Life is a choice. It is YOUR life. Choose consciously, choose wisely, choose honestly. Choose happiness.
Source :http://www.ariseindiaforum.org/nurse-reveals-the-top-5-regrets-people-make-on-their-deathbed/
"Health brings a freedom very few realise, until they no longer have it."
"By simplifying your lifestyle and making conscious choices along the way, it is possible to not need the income that you think you do."
"Although people may initially react when you change the way you are by speaking honestly, in the end it raises the relationship to a whole new and healthier level. Either that or it releases the unhealthy relationship from your life. Either way, you win."
"That is all that remains in the final weeks, love and relationships."
"Fear of change had them pretending to others, and to their selves, that they were content. When deep within, they longed to laugh properly and have silliness in their life again."
___________________________________________________________
Original article can be read here.
Full article transcribed below:
For many years I worked in palliative care. My patients were those who had gone home to die. Some incredibly special times were shared. I was with them for the last three to twelve weeks of their lives. People grow a lot when they are faced with their own mortality.
I learnt never to underestimate someone’s capacity for growth. Some changes were phenomenal. Each experienced a variety of emotions, as expected, denial, fear, anger, remorse, more denial and eventually acceptance. Every single patient found their peace before they departed though, every one of them. When questioned about any regrets they had or anything they would do differently, common themes surfaced again and again. Here are the most common five:
1. I wish I’d had the courage to live a life true to myself, not the life others expected of me. This was the most common regret of all. When people realize that their life is almost over and look back clearly on it, it is easy to see how many dreams have gone unfulfilled. Most people had not honoured even a half of their dreams and had to die knowing that it was due to choices they had made, or not made. It is very important to try and honour at least some of your dreams along the way. From the moment that you lose your health, it is too late. Health brings a freedom very few realise, until they no longer have it.
2. I wish I didn’t work so hard. This came from every male patient that I nursed. They missed their children’s youth and their partner’s companionship. Women also spoke of this regret. But as most were from an older generation, many of the female patients had not been breadwinners. All of the men I nursed deeply regretted spending so much of their lives on the treadmill of a work existence. By simplifying your lifestyle and making conscious choices along the way, it is possible to not need the income that you think you do. And by creating more space in your life, you become happier and more open to new opportunities, ones more suited to your new lifestyle.
3. I wish I’d had the courage to express my feelings. Many people suppressed their feelings in order to keep peace with others. As a result, they settled for a mediocre existence and never became who they were truly capable of becoming. Many developed illnesses relating to the bitterness and resentment they carried as a result. We cannot control the reactions of others. However, although people may initially react when you change the way you are by speaking honestly, in the end it raises the relationship to a whole new and healthier level. Either that or it releases the unhealthy relationship from your life. Either way, you win.
4. I wish I had stayed in touch with my friends. Often they would not truly realise the full benefits of old friends until their dying weeks and it was not always possible to track them down. Many had become so caught up in their own lives that they had let golden friendships slip by over the years. There were many deep regrets about not giving friendships the time and effort that they deserved. Everyone misses their friends when they are dying. It is common for anyone in a busy lifestyle to let friendships slip. But when you are faced with your approaching death, the physical details of life fall away. People do want to get their financial affairs in order if possible. But it is not money or status that holds the true importance for them. They want to get things in order more for the benefit of those they love. Usually though, they are too ill and weary to ever manage this task. It is all comes down to love and relationships in the end. That is all that remains in the final weeks, love and relationships.
5. I wish that I had let myself be happier. This is a surprisingly common one. Many did not realise until the end that happiness is a choice. They had stayed stuck in old patterns and habits. The so-called ‘comfort’ of familiarity overflowed into their emotions, as well as their physical lives. Fear of change had them pretending to others, and to their selves, that they were content. When deep within, they longed to laugh properly and have silliness in their life again. When you are on your deathbed, what others think of you is a long way from your mind. How wonderful to be able to let go and smile again, long before you are dying.
Life is a choice. It is YOUR life. Choose consciously, choose wisely, choose honestly. Choose happiness.
Source :http://www.ariseindiaforum.org/nurse-reveals-the-top-5-regrets-people-make-on-their-deathbed/
Tuesday, January 10, 2012
GOMAD Experiment [Day 9] & Sauna Experience
So I had a bit of a setback last night. When I was leaving King Spa & Sauna, I decided to get on the electronic scale just to see how much I sweated out that night, since a guy in the sauna told me that he lost 7 lbs after spending 4 hrs at King Spa. I was shocked that in just a few hours, I lost more than 4 lbs! This means that I weighed less than I even did when I started GOMAD!
It was past 11 PM at the time so Sprouts and Whole Foods was closed. The only place I could think of was Wally World. So I went and combed their milk selection but everything was both pasteurized and homogenized, even Promised Land brand milk. So I bought the cheapest, Great Value vitamin D whole milk (with a label that stated their farmers pledge not to use growth hormones). I went home and chugged more than 65% of that gallon--I was committed to get my 4 lbs back! (I regretted it later though, I could smell and taste the difference in the quality of the milk and I felt it later on when I tried to go to bed.)
Anyways, it was worth it though. The sauna more than exceeded my expectations. My favorite rooms were the steam room and the fire sudatorium in the back. The air in these rooms were so super-heated that it felt like my nostrils were on FIRE. It made me sneeze repeatedly. At first I had to put a hand towel over my face just to breathe without sneezing. After awhile, my sinuses got used to it and thanked me for it as it cleared those pipes through and through.
The website describes the fire sudatorium as thus: "King Sauna's Fire Sudatorium is the world's largest and grandest sauna. The unique architectural shape intensifies the heat within the room. The sudatorium is made from rocks as described as living. The intense heat causes the body to secrete toxins and body waste so as to deeply purify the body. Aroma therapy is also used within the sudatorium."
My only complaint was that it was pricey. I'm told by the veterans that the place has increased their prices lately.
It was past 11 PM at the time so Sprouts and Whole Foods was closed. The only place I could think of was Wally World. So I went and combed their milk selection but everything was both pasteurized and homogenized, even Promised Land brand milk. So I bought the cheapest, Great Value vitamin D whole milk (with a label that stated their farmers pledge not to use growth hormones). I went home and chugged more than 65% of that gallon--I was committed to get my 4 lbs back! (I regretted it later though, I could smell and taste the difference in the quality of the milk and I felt it later on when I tried to go to bed.)
Anyways, it was worth it though. The sauna more than exceeded my expectations. My favorite rooms were the steam room and the fire sudatorium in the back. The air in these rooms were so super-heated that it felt like my nostrils were on FIRE. It made me sneeze repeatedly. At first I had to put a hand towel over my face just to breathe without sneezing. After awhile, my sinuses got used to it and thanked me for it as it cleared those pipes through and through.
The website describes the fire sudatorium as thus: "King Sauna's Fire Sudatorium is the world's largest and grandest sauna. The unique architectural shape intensifies the heat within the room. The sudatorium is made from rocks as described as living. The intense heat causes the body to secrete toxins and body waste so as to deeply purify the body. Aroma therapy is also used within the sudatorium."
I also liked the 'oxygen room.' It was airy, cool, and had a nice, crisp, clean scent that wasn't artificial. It's hard to place the scent but it might have been due to the bags of tea hanging from the ceilings or the smell of the clean wood paneling. All I know is that I felt relaxed and refreshed in that room
My only complaint was that it was pricey. I'm told by the veterans that the place has increased their prices lately.
"Mind Right, Body Right, Workout Right. In that Order."
I enjoyed this video from Crossfit HQ, which is different from the usual fare because it focuses on mental fortitude and NLP (Neuro-linguistic Programming)/Psychology.
This reminds me of what Dave Masi tells us when we are out of gas during an intense WOD: "Don't recover, just finish."
This reminds me of what Dave Masi tells us when we are out of gas during an intense WOD: "Don't recover, just finish."
Saturday, January 7, 2012
GOMAD Experiment [Day 6]
Has it already been 6 days? Actually, what am I saying...when is this going to end?
So my Accu-Measure Caliper arrived in the post and the first time I used it without really reading the instructions and thought I had 3.5% bodyfat LOL. I thought that can't be right, so today I read it word by word carefully and realized that I had to pinch 2 - 3 inches of skinfold (I initially only pinched around 1 inch at the suprailiac region). So now I'm confident that I have a bodyfat percentage of 8.5%.
That's not too bad after nearly a week of GOMAD!
It's about right since I was told I had around 10.7% bodyfat a few months ago, but I knew it should be less than that because she thought I was shorter than I actually was.
Also, good news! I'm 170.0 lbs exactly now after 6 days of GOMAD! That means I've gained 3 lbs over 6 days. Not bad, I guess, since I'll be committing to this for at least a full month. At this rate, I should expect to gain around 24 lbs by the end of January. My goal is 30 lbs though, so I may go 1 - 2 months of GOMAD since I'm not sure I can eat/drink much more than this haha.
OK I have to admit that for the past 3 days I have not done the full GOMAD. At night, I was sick of drinking that much milk so I left around 2 pints left in the container. So for the past 3 days, I have only been drinking 2/3 to 3/4 of GOMAD. I hope to end that today though. Time to man up and choke that shit down! All in the name of getting BIG.
I know I said I was going to take photos by around day 5, but it's honestly kind of degrading and I'm not sure I'm going to keep up with it.
GOMAD [Day 6] (1/6/2012) Measurements:
170.0 lbs
Waist: 82.5 cm/ a little more than 32 in
Neck: 15 in
Chest: 39 in
Leg circumference (around right thigh): 22.5 in
Arm circumference (around right bicep, flexed): 14.5 in
Shoulder Span: 18.5 - 19 in
GOMAD [Day 1] (1/2/2012) Measurements:
167.0 lbs
Waist: 32 in/82 cm
Neck: 15 in
Chest: 39 in
Arm Circumf. (around r. bicep, flexed): 14.5 in
Leg Circumf. (around r. thigh): 22.5 in
Shoulder span: 18 in
Results:
So no dramatic changes really. My shoulder span also increased a tad, depending on how I measured it. If I let the tape go across my shoulder girdle, it was a solid 19 inches, but if it I took it directly on the very top of my shoulders over my cervical vertebrae then it was around 18.5 inches. So I had a 1/2 - 1 inch increase in my shoulder span. I'm still pleased!
My waist also increased a tiny bit but that's to be expected on GOMAD and it was less than 1/2 an inch (let's hope that trend doesn't continue all month though haha). Everything else seems to have stayed the same.
So with my 3 lbs increase, I also saw an increase in my measurements, which is good news. I'm hoping that it's mostly muscle mass increase and with an 8.5% bodyfat (if my caliper readings are accurate) then things are going well so far.
_______________________________________________________
Secret to GOMAD:
So my Accu-Measure Caliper arrived in the post and the first time I used it without really reading the instructions and thought I had 3.5% bodyfat LOL. I thought that can't be right, so today I read it word by word carefully and realized that I had to pinch 2 - 3 inches of skinfold (I initially only pinched around 1 inch at the suprailiac region). So now I'm confident that I have a bodyfat percentage of 8.5%.
That's not too bad after nearly a week of GOMAD!
It's about right since I was told I had around 10.7% bodyfat a few months ago, but I knew it should be less than that because she thought I was shorter than I actually was.
Also, good news! I'm 170.0 lbs exactly now after 6 days of GOMAD! That means I've gained 3 lbs over 6 days. Not bad, I guess, since I'll be committing to this for at least a full month. At this rate, I should expect to gain around 24 lbs by the end of January. My goal is 30 lbs though, so I may go 1 - 2 months of GOMAD since I'm not sure I can eat/drink much more than this haha.
OK I have to admit that for the past 3 days I have not done the full GOMAD. At night, I was sick of drinking that much milk so I left around 2 pints left in the container. So for the past 3 days, I have only been drinking 2/3 to 3/4 of GOMAD. I hope to end that today though. Time to man up and choke that shit down! All in the name of getting BIG.
I know I said I was going to take photos by around day 5, but it's honestly kind of degrading and I'm not sure I'm going to keep up with it.
GOMAD [Day 6] (1/6/2012) Measurements:
170.0 lbs
Waist: 82.5 cm/ a little more than 32 in
Neck: 15 in
Chest: 39 in
Leg circumference (around right thigh): 22.5 in
Arm circumference (around right bicep, flexed): 14.5 in
Shoulder Span: 18.5 - 19 in
GOMAD [Day 1] (1/2/2012) Measurements:
167.0 lbs
Waist: 32 in/82 cm
Neck: 15 in
Chest: 39 in
Arm Circumf. (around r. bicep, flexed): 14.5 in
Leg Circumf. (around r. thigh): 22.5 in
Shoulder span: 18 in
Results:
So no dramatic changes really. My shoulder span also increased a tad, depending on how I measured it. If I let the tape go across my shoulder girdle, it was a solid 19 inches, but if it I took it directly on the very top of my shoulders over my cervical vertebrae then it was around 18.5 inches. So I had a 1/2 - 1 inch increase in my shoulder span. I'm still pleased!
My waist also increased a tiny bit but that's to be expected on GOMAD and it was less than 1/2 an inch (let's hope that trend doesn't continue all month though haha). Everything else seems to have stayed the same.
So with my 3 lbs increase, I also saw an increase in my measurements, which is good news. I'm hoping that it's mostly muscle mass increase and with an 8.5% bodyfat (if my caliper readings are accurate) then things are going well so far.
_______________________________________________________
Secret to GOMAD:
This OTC product has made this obscene ritual of chugging a gallon of milk a day that much more bearable! It's more effective than just lactase enzymes since it also has probiotics in it. I saw it at Wally World and it was less than $8 dollars for I believe a month's worth, so I gave it a shot and I'm glad I did.
Friday, January 6, 2012
Thursday, January 5, 2012
Paleo Fried "Rice!"
So I'm definitely not a follower of Paleo / Ancestral diet but I've never been a fan of RICE (the only rice I like is wild rice and that's not even legitimately "rice;" it's actually a type of grass, which probably explains why I like it), so I decided to give this cauliflower fried "rice" version a shot! (Thanks, Nomnompaleo! I got the idea from her, check out her blog!)
So this was my first time trying this and I don't normally cook, so it might not be that pretty but I must say it turned out well! Quite tasty, indeed.
Nomnompaleo used a food processor, but I'm ghetto and used a butcher's cleaver haha! It got the job done anyways.
I also don't ever measure out quantities, so my "recipe" was whatever was available in the fridge and I played it by ear.
Ingredients:
1/2 of a white onion, diced
4 cloves of garlic, smashed and diced
1/2 of a ginger root, diced
1 carrot, diced
1/2 tomato, diced
1/4 head of cabbage, diced
1 cauliflower bunch, diced
3 eggs, beaten
1 chicken breast
Condiments:
Lots of black sesame oil (the cooking oil, probably not 'Paleo' but I like the taste)
Two dashes of rice vinegar
A few splashes of aged soy sauce
Freshly grated black pepper to taste
Some dried parsley leaves for garnish
Lots of green scallions and cilantro for garnish
(Lots of bio-available, high-quality, 'whole' protein too from the chicken and eggs, it's 'Paleo' after all.)
Check out the photos of the cooking process:
So this was my first time trying this and I don't normally cook, so it might not be that pretty but I must say it turned out well! Quite tasty, indeed.
Nomnompaleo used a food processor, but I'm ghetto and used a butcher's cleaver haha! It got the job done anyways.
I also don't ever measure out quantities, so my "recipe" was whatever was available in the fridge and I played it by ear.
Ingredients:
1/2 of a white onion, diced
4 cloves of garlic, smashed and diced
1/2 of a ginger root, diced
1 carrot, diced
1/2 tomato, diced
1/4 head of cabbage, diced
1 cauliflower bunch, diced
3 eggs, beaten
1 chicken breast
Condiments:
Lots of black sesame oil (the cooking oil, probably not 'Paleo' but I like the taste)
Two dashes of rice vinegar
A few splashes of aged soy sauce
Freshly grated black pepper to taste
Some dried parsley leaves for garnish
Lots of green scallions and cilantro for garnish
(Lots of bio-available, high-quality, 'whole' protein too from the chicken and eggs, it's 'Paleo' after all.)
Check out the photos of the cooking process:
 |
| Starting Material. (My mom cut up the cauliflower into florets last night; I did all the rest today.) |
 |
| After dicing the cauliflower using a butcher's cleaver (ghetto style). |
 |
| Some of the other cooking materials. |
 |
| I'm Taiwanese after all, so I used a shitload of garlic and ginger! |
 |
| Still cooking... |
 |
| Just about done! Just need to add some aged soy sauce and freshly grated black pepper! |
 |
| Taken with the flash. |
 |
| In the serving bowl. |
Wednesday, January 4, 2012
Boxing
Ever since I saw "Hajime no Ippo," I've had an interest in boxing and tonight I saw some interesting YouTube videos that have piqued my interest once again. I think I should explore this interest further in real life...
Great speed bag technique video:
A more general, speed bag technique video:
Interesting info. on how a K.O. is the result of "kinetic linking:"
Great speed bag technique video:
A more general, speed bag technique video:
Interesting info. on how a K.O. is the result of "kinetic linking:"
Tire Flippin'!
So I was never formally coached on how to tire flip, so I just did it by instinct. Namely, I tire flipped using only my leg, back, and arm strength and it worked well enough but I could tell that it put a lot of strain on the lower back when I bent over to flip it.
This video shows that you can dramatically reduce that strain by transferring the load to your powerful legs. I never knew about the stutter step and the kick with the knee of the dominant leg! That's brilliant!
Orlando also shares the secret that if the tire is exceedingly heavy, then you can just incrementally ratchet it up while resting the tire at an angle from your hip crease, stomach, chest, etc. until you can tip it over completely.
He also makes a good point in the beginning that this is NOT a deadlift maneuver where you go straight up. Rather, you are moving at a 45 degree angle, not up and not forward but diagonally. Also, that your head isn't going back when you are coming up but forward to maintain that forward drive and momentum.
This free video is only a tidbit but I think it's sufficient and I learned ample technique from it, more than any I've picked up from an actual box, I must say. I love Crossfit HQ videos. A wealth of knowledge.
This video shows that you can dramatically reduce that strain by transferring the load to your powerful legs. I never knew about the stutter step and the kick with the knee of the dominant leg! That's brilliant!
Orlando also shares the secret that if the tire is exceedingly heavy, then you can just incrementally ratchet it up while resting the tire at an angle from your hip crease, stomach, chest, etc. until you can tip it over completely.
He also makes a good point in the beginning that this is NOT a deadlift maneuver where you go straight up. Rather, you are moving at a 45 degree angle, not up and not forward but diagonally. Also, that your head isn't going back when you are coming up but forward to maintain that forward drive and momentum.
This free video is only a tidbit but I think it's sufficient and I learned ample technique from it, more than any I've picked up from an actual box, I must say. I love Crossfit HQ videos. A wealth of knowledge.
GOMAD [Day 3]; Murph Hero WOD; Raw Milk Supply
It's not even 1 PM and a lot has already happened. I decided to wake up early and go to the crossfit box this morning. I was sore and drowsy but I'm glad I went. Somehow I made it on the white board at .380! Only the best times at the box make it up there, so I'm honored and surprised. Especially since I wasn't expecting to do well as it was my first time doing "Murph!"
Murph:
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
(Murph is a 'Hero WOD' dedicated to fallen Naval lieutenant, Michael Murphy; read more about him here.)
I broke up the pull-ups, push-ups, and air squats as such, 10 rounds of: 10 pull-ups, 20 push-ups, and 30 air squats.
I marked each round with chalk on the ground to keep track. I went through these fairly quickly as I did butterfly pull-ups. However, when it came to running the mile, I got lazy as hell. My only competition at 10 AM was the ginger, Jonathan. Even though he's huge, he's a fast mofo! So he was nowhere in sight and nobody was close on my heels so I got f'n lazy and started to shuffle at first and finally I was like "fuck it!" and ended up walking a bit. When I made it around the bend, the owner was looking at his watch and said you know your first lap took you 2:30?! I was like awwww shiieet! So then I finally started to legitimately jog/run. I finally finished with 36:35, which was one of the best times though not nearly as good as I should have gotten. The 100 butterfly pull-ups left some torn skin on my left palm and I'm walking weird because my calves are sore as hell from running in my fuckin' Vibrams Five Fingers as well as those brutal OH lunges from last night.
___________________________________________________________
So I found out that the local dairy farmer finally had some raw milk in stock again. I decided to splurge and buy two gallons of it at the steep price of $8 a gallon. I know it's hella expensive but it taste so rich and creamy. It's not even white like pasteurized milk, it has so much cream in it that it has a pale yellow tint to it and it pours out thick like half and half. This stuff makes whole, pasteurized milk from the grocery store taste like 2%! Thank you, Lavon Farms!
 |
| Proof! |
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
(Murph is a 'Hero WOD' dedicated to fallen Naval lieutenant, Michael Murphy; read more about him here.)
I broke up the pull-ups, push-ups, and air squats as such, 10 rounds of: 10 pull-ups, 20 push-ups, and 30 air squats.
I marked each round with chalk on the ground to keep track. I went through these fairly quickly as I did butterfly pull-ups. However, when it came to running the mile, I got lazy as hell. My only competition at 10 AM was the ginger, Jonathan. Even though he's huge, he's a fast mofo! So he was nowhere in sight and nobody was close on my heels so I got f'n lazy and started to shuffle at first and finally I was like "fuck it!" and ended up walking a bit. When I made it around the bend, the owner was looking at his watch and said you know your first lap took you 2:30?! I was like awwww shiieet! So then I finally started to legitimately jog/run. I finally finished with 36:35, which was one of the best times though not nearly as good as I should have gotten. The 100 butterfly pull-ups left some torn skin on my left palm and I'm walking weird because my calves are sore as hell from running in my fuckin' Vibrams Five Fingers as well as those brutal OH lunges from last night.
___________________________________________________________
So I found out that the local dairy farmer finally had some raw milk in stock again. I decided to splurge and buy two gallons of it at the steep price of $8 a gallon. I know it's hella expensive but it taste so rich and creamy. It's not even white like pasteurized milk, it has so much cream in it that it has a pale yellow tint to it and it pours out thick like half and half. This stuff makes whole, pasteurized milk from the grocery store taste like 2%! Thank you, Lavon Farms!
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| The warning label makes it seem like some dangerous, illegal contraband but it's perfectly safe haha. |
Tuesday, January 3, 2012
OH Squats
The overhead squats is one of my FAVORITE lifts and since we did a variation of them today in the WOD—OH lunges, which I find to be more difficult than just OH squats since you have to walk forward with the weight held overhead and you are balancing precariously on just one leg at a time—I thought it was apt to post this video today.
The video also introduces a very interesting stretch using a standard PVC pipe. I've also done the stretch starting from the front but like he says, starting from the back is more challenging. It looks wild! I'm going to have to try that stretch out!
(I also like the song playing in this video, does anyone know the artist and song name?)
The video also introduces a very interesting stretch using a standard PVC pipe. I've also done the stretch starting from the front but like he says, starting from the back is more challenging. It looks wild! I'm going to have to try that stretch out!
GOMAD [Day 2] Update & Rope Climbing Technique Video
UPDATE 8:30 PM:
I just finished my crossfit wod and I have to say day 2 of the GOMAD experiment is going sooo much better than day 1!
No more loose stools driving me mad and I'm chugging this milk down a lot more easily! I've learned to space out the milk sessions better, with most of my consumption during lunch and post-workout. I drink about 3 pints each time. If I manage to wake up earlier I'm hoping I can space out the milk chugging even more and reduce digestive discomfort. I can definitely keep this up though. Day 1 just had my scurrred a bit.
Today's WOD was brutal though. Check out my horrible results here.
I met the owner of .380 today, Dave Masi. He was totally riding my ass. Everytime I dropped the barbell he would be right next to me shouting for me to stop resting. He even said, "5 second rest and then go!" He proceeded to start COUNTING aloud, he was like 5 deep breaths: "One! Two!..." Yeah fuckin' hell.
By round 2, my wrists were hurting so much from the OH lunges the most and also partly from the handstand walking. We did this on uneven bumpy ground so it was difficult to maneuver. The 70 lb KB high pull and steps were also wreckin' havoc on my lower back.
Afterwards I worked on my handstand pushups/walking and rope climbs. Speaking of, I'm going to go watch a rope climbing technique video now since, I'm not good at coming down the rope, just going up.
This video is presents 2 very simple, effective techniques. I've only tried the leg wrap but I'm going to try the fast technique tomorrow when I head to the box. I also need to try out how he came down.
(Tip: Drag the cursor to 1:30 to skip all the useless jabber in the beginning.)
GOMAD Experiment [Day 2]
I would never have imagined that my body could produce that much GAS. Justin calls them "milk farts." I had no idea what he was talking about....until last night.
Well, this experiment certainly has a steep learning curve and I think I've learned my first lesson. Whenever I drink at least 2 pints of milk, I will also take a lactase enzyme pill (generic Safeway brand from Tom Thumb, cheapest one I could find)! I was trying to conserve them but I don't think it's worth the digestive discomfort.
So I forgot to do some measurements yesterday.
Shoulder span: 18 in
Neck: 15 in (around the adam's apple)
Arms: 14.5 in (flexed, day 1's measurement of 13" was not flexed)
Penis: J/k!
"Self-improvement is masturbation"
-Chuck Palahniuk
Well, this experiment certainly has a steep learning curve and I think I've learned my first lesson. Whenever I drink at least 2 pints of milk, I will also take a lactase enzyme pill (generic Safeway brand from Tom Thumb, cheapest one I could find)! I was trying to conserve them but I don't think it's worth the digestive discomfort.
So I forgot to do some measurements yesterday.
Shoulder span: 18 in
Neck: 15 in (around the adam's apple)
Arms: 14.5 in (flexed, day 1's measurement of 13" was not flexed)
Penis: J/k!
"Self-improvement is masturbation"
-Chuck Palahniuk
Monday, January 2, 2012
GOMAD Experiment [Day 1]
I've drunk half a gallon of conventional, pasteurized (but non-homogenized and no rBST added) whole milk @ $3.69 a pop already! I'm off to a good start. I'm also starting up Crossfit again, after a 2-3 month hiatus, at a new box in McKinney called Crossfit .380 (I don't know what that dot means, so don't ask me).
My friend told me to document this and since I'm not an exhibitionist, I'm going to do that here on this blog that virtually nobody reads instead of Facebook, which is everyone's whore.
I was too embarrassed to ask someone to take a candid photo of me shirtless, so I went to the guest bedroom, where there's a large mirror. The lighting is horrible and I couldn't use flash because of the glare from the mirror, so this is the image that will have to do for now. I'll probably post an update with a photo every 5 days or every week, since daily would probably be pointless. Nobody's body grows that quickly. Hopefully GOMAD doesn't just result in me becoming an amorphous blubbery blob with diabetes mellitus.
1/2/2012, 4:30 PM:
Measurements:
167 lbs
Waist: 32 in/82 cm
Chest: 39 in/99 cm
Bicep: 13 in/32 cm
Thigh: 22.5 in/56.5 cm
Around 10% body fat
_______________________
UPDATE 9 PM: I just got home from my workout and I feel great. I had plenty of energy after the WOD, so I ended up dicking around on the rings—doing muscle-ups and trying to do the 'iron cross' but failing miserably. Chris and I also did a bunch of toes-to-bars and butterfly pull-ups.
So far so good, I was worried at first because my anus wasn't feeling fantastic from chugging all that milk all of a sudden, TMI? I'm sure my body will adapt soon enough, I hope. I just had to vacate my bowels before the WOD and right after...ugh. I'm sticking this through though.
Chris is doing his weight gainer thing with no adverse effects so far and I'm still doing my ridiculous GOMAD experiment and hoping my body will start to pump out more lactase enzyme!
Oh and Chris let me try on his 30 lb weight vest...that's how much I intend to put on in muscle mass over the span of a month! I have to admit 30 lbs feels a LOT heavier than I'd previously imagined...
My friend told me to document this and since I'm not an exhibitionist, I'm going to do that here on this blog that virtually nobody reads instead of Facebook, which is everyone's whore.
I was too embarrassed to ask someone to take a candid photo of me shirtless, so I went to the guest bedroom, where there's a large mirror. The lighting is horrible and I couldn't use flash because of the glare from the mirror, so this is the image that will have to do for now. I'll probably post an update with a photo every 5 days or every week, since daily would probably be pointless. Nobody's body grows that quickly. Hopefully GOMAD doesn't just result in me becoming an amorphous blubbery blob with diabetes mellitus.
1/2/2012, 4:30 PM:
Measurements:
167 lbs
Waist: 32 in/82 cm
Chest: 39 in/99 cm
Bicep: 13 in/32 cm
Thigh: 22.5 in/56.5 cm
Around 10% body fat
_______________________
UPDATE 9 PM: I just got home from my workout and I feel great. I had plenty of energy after the WOD, so I ended up dicking around on the rings—doing muscle-ups and trying to do the 'iron cross' but failing miserably. Chris and I also did a bunch of toes-to-bars and butterfly pull-ups.
So far so good, I was worried at first because my anus wasn't feeling fantastic from chugging all that milk all of a sudden, TMI? I'm sure my body will adapt soon enough, I hope. I just had to vacate my bowels before the WOD and right after...ugh. I'm sticking this through though.
Chris is doing his weight gainer thing with no adverse effects so far and I'm still doing my ridiculous GOMAD experiment and hoping my body will start to pump out more lactase enzyme!
Oh and Chris let me try on his 30 lb weight vest...that's how much I intend to put on in muscle mass over the span of a month! I have to admit 30 lbs feels a LOT heavier than I'd previously imagined...
Sunday, January 1, 2012
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