Pokey's wild adventures in Wonderland

Too good to miss.

http://www.wdtn.com/dpp/news/video:-i-675-crash-caught-on-tape

September 12, 2010

Rest day today. Go very easy with light warmups or stretching. Or just do nothing.

Sit back, relax and watch the opening day of football.

 

September 11, 2010 (9 years after)

"The Seven"

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

 

Enlarge image

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

September 9, 2010

dynamic warmup (that means moving around to warm up)

things like - lunges, over head squats, situps, pullups, running, riding, biking, swimming - you get the idea

then:

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

and finally:

lie on the floor in a puddle of sweat and burping back bile

September 8, 2010

Rest Day

Take the entire day off from training or:

Skills and drills practice - work on perfecting technique, using short sets and light weight

-choose something you are not proficient at, not something you are all ready good at

If you're an endurance athlete and want to add endurance training to your strength training then today is a 9 minute time trial (all out effort) bike, run, swim or C2

September 7, 2010

Yesterday after the workout I met my sister's and their husbands/families at our mom's house for a labor day cookout / clean up. We filled the back of two pickup trucks and my utility trailer with items for the dump. We set up a big tent/car port to prepare my mom for a party she is throwing this weekend "just because".

We socialized while we worked. Then we had a nice cookout. And to top it off one of my sisters had a slow leak in her tire due to a nail so my brother in law and I changed it out. But, of course, the spare was rusted in place underneath the vehicle. "There's no such thing as an easy job". A big hammer and a little while later and we managed.

Today's workout:

Five rounds for time of:
Row 250 meters
135 pound Front squat, 10 reps
15 GHD Sit-ups
20 Box jumps, 24 inch box

I don't have a rower so I sub'd sumo deadlift high pulls (SDHP). I figured the 135 pounds was doable but since the WOD appears to be something to blister through I lowered the weight to 95 pounds so I wouldn't be taking any breaks.

My time was 18:05. And I left a puddle and splatters of sweat everywhere.

 

September 6, 2010

Today's workout was "Severin": For time; carrying a 20# pack complete 50 strict pullups, 100 pushups (chest to deck, release the hands from the floor at the bottom), and a 5K run.

I was not able to do this pefectly prescribed but it was close. After about 25 pullups or so a small kip with just my shoulders was required. I did not release my hands from the floor at the bottom of the push up but I made sure my chest was solidly on the deck before I came up.

The run was slow. Have you ever tried to run with an extra 20#s. I'm not talking about the extra weight your trying to get rid of? I'm talking just an extra "for the fun of it" jingling jangling 20 #s of iron weights slung into a back pack. 

The other reason it was slow was because my little Emma ran with me. Not the entire thing but parts and pieces of it. Not that I could have run much faster if she wasn't with me but there was a difference. 

Since she was with me and I ran a bit slower I couldn't give this workout everything I had that a "hero" workout deserves. However, since my goal is to be healthy and fit to enjoy life with my family it wouldn't make much sense not to do it with Emma at my side. After all, one of my other goals is for her to be healthy and fit as well.

Oh, my time? 48:54 when it was all said and done. And yes. Emma won the race back to the house.

Have a great day everyone !

A New Adventure

Today was my first training day. As in...I was the trainer. One of the squads at the fire department is looking to get healthier. They are looking to implement a life style change. They have great attitudes and are fired up. They are hoping their enthusiasm will catch on with the other squads and the administration.

The journey began a few months back when I was talking to one of the guys. He had heard about crossfit and heard I was doing it. We talked about it. I went to an L1 cert and learned a lot. He went back to his squad and then we all had a meeting. They liked it. We have to work out some scheduling conflicts but they are willing to do what needs to be done. (What coach could ask for more ?)

Today was a squat clinic followed up with quarter Angie. We scaled Angie even further with jumping pullups, and assisted situps. The times ranged from 2:40 to 10 minutes. They all laughed, cheered, and breathed hard.

We talked briefly about replenishing their body and starting a log book. They are looking forward to tomorrow morning.

TypePad Conversations » Answer this question!

Spicy Chicken and Bacon Poppers | Mark's Daily Apple

via www.marksdailyapple.com

Definitive Guide: The Primal Blueprint | Mark's Daily Apple

I get emails every day from people who are changing their lives for the better by following the guidelines I outline on this site. But many are looking for more of what the Primal Blueprint has to offer. That is to say, they want a comprehensive break down of the elements that make up the Blueprint; a Primal primer if you will. In coming weeks I will be going into detail – anthropological evidence, modern research, etc. – regarding this health philosophy, but I first want to offer up this summary of the Blueprint. I think it is a good starting point for what is to come.

via www.marksdailyapple.com