Sep 7, 2011

From Germany, with Love

Somehow I don’t find it strange at all that the first real dream I had in Germany was about Machine. We were sitting around, our backs against the walls—of my grandmother’s house in south Florida, strangely enough—bullshitting like we always do. Me, Albert Tsai, Geoff, and one or two others were in the room but it seemed like the rest of the team was also around somewhere goofing off, spring-break style. We were talking about commitment, missing practices, the balancing act. We all recognized that nobody could expect the kind of commitment the team was striving for, that life happened to even the most dedicated teammates. One of us started saying, the key was that we couldn’t brush it under the rug anymore. Stop pretending like it isn’t a real problem.

I knew instinctively (and after I woke up thought a lot about) what they were saying. Make it a point to talk about it when somebody skips practice—not to make them feel bad, but to support him and give him the opportunity to recommit. Extend the post-practice huddle: if the team is going to be a family, have regular family meetings. The captains aren’t the only ones relying on you, so when you don’t show up we all deserve an explanation. A chance to tell you that we care you come. A chance to offer help on that upcoming test. A culture of individual responsibility, but backed up by each member in the group. Not top-down, but rather grass-roots. Round-table style, where everybody respects each other enough to tell it like it is without negativity or resentment. It was much simpler said in my dream, I don’t remember how it was put but that is the gist of it. A bigger emphasis on group communication. I don’t know if that makes any sense but it made me miss the team and those late night practices. Even when hardly anybody showed up, we were a team and that mattered to me.

I think it’s what I’ll miss most.

Dec 5, 2010

CFWoD

AMRAP for 10 min

7 back squats @155#
10 overhead walking lunges (right hand) 45#
7 burpees
10 overhead walking lunges (left hand) 45#

4 rounds. compared to last time which was 4 rounds + 7 squats at 145# and 35#


Oct 17, 2010

In lieu part 2

5 rounds for time:
10 squats* at 95lb
10 pushups at +10lb
*first 3 rounds front squat, last 2 back squat
Completed in 6:45

50 DB lunge and press 10lb
50 incline situp and press with 25lb plate
50 hanging knee-up
5x10 hanging shrugs

Oct 16, 2010

In lieu of the TNMT

Skipped the home tournament to visit my girl on her birthday, but I'm still putting the work in.

Row 500m in 1:50
4 pullup traverses
10 hang cleans 95lb
5 snatches 95lb
Deadlift: 5 at 135, 185, 205, 225, 245lb
10 upright BB row 45lb
10 high pull 75lb
10 upright close grip BB row 55lb
10 upright DB row 25lb
6 bent-over BB row 95lb
6 bent-over wide grip BB row 95lb
2x10 nancies* 25lb
DB farmers walk 45lb
10 cable extensions per arm 12lb

Nancies: DB row, but one side at a time in a yoga lunge, knee bent on the same side as the arm lifting the DB, opposite hand flat on the floor outside the forward foot.

Aug 16, 2010

AM run

went for a 2 mile run this morning before work. as i was jogging down the block i decided that i was going to turn it in to an interval run and sprint up all the hill on the college ave loop. total of 1000m of sprinting. finished the 2 mile run in 13:30.

what did you do to help the team

Aug 15, 2010

pullups

Glenn and i did the following. having never done weighted pullups before we decided to start at 10# and work our way up to 40#.
CFWoD

1,1,1,1,1,1,1 weighted pullups.

after the last set we went back down the weight ladder doing as many as we cound untill failure for each weight. Here were my numbers

1,1,2,2,3,3,4

Aug 12, 2010

track and gym

went to the track with jude and did the following:

Warm up.

4 laps of walk 100, jog 100, sprint 200.

5 minutes rest.(throwing)

6x200m 90 sec (31-33 sec for each 200)

5 minutes rest.(throwing)

2 laps of jogging curves and accelerating straights.

4 minutes rest.(throwing)

4x200m 90 sec (33-35 sec for each 200)

5 minutes rest.(throwing)

total was 2800m of sprinting



the following day i hit the gym with geoff and did the following:


Bench press 10,8,6,3 reps at 95,115,125,135 lbs
clean and press 3x5 at 95lbs
shoulder iso with 10lbs/arm
lunge and press with 10lbs/arm (10 lunges per leg)
2x pullups till failure

army abs + 1 min of mobile planks