Hedge's Ramblinz

Dice Rolls - Dec 27

2009-12-27T18:01:00.001-08:00

I love Christmas - these 4 in-between days where you want to exercise, but you don't. Not that you don't want, you just end up don't do-ing. But it's a who-cares blow-off? Not today.

Boogie and I did a bunch of dice rolls, with me alternating in 100# 15-rep push presses.

Buy in: 4 rounds abmats/reverse pushups 15ish each.
Dice looked like KB swings, 2 burpees, 3 pull ups, 1 cleans and 6 sets of push press.
Cash out: 5 mins of jump rope.

7 hours /24 hours. PE: 7. 220/14.

Push n' Pull - Dec 26

2009-12-27T17:58:00.000-08:00

Just a quick squeeze-in between Christmas celebrations, staying up too late, naps, and gorging on 7-layer cookies. 4 rounds of chins/pulls and dips for max reps (5/5ish, 3/rest/3ish).

5 + 3 hours /48 hours. PE: 7. 220/17.

Ca - Fran and Stuff - Dec 24

2009-12-24T18:09:00.000-08:00

Buy in with a couple of max rep abmats.

Then a 7.31 Fran with 100# bar and a 30 foot walk between thrusters and the pull up bar.

Cashed out with 6 rolls of the dice - turned out to be a pair of burpees, 2 sets of cleans, pull ups and kb swings. That was plenty. Legs still feel a little hollow deep down inside from the Wl/Helen and run. Yesterday was off, but not enough off.

10.5 hours /48 hours. PE: 8. 219/13.

Deads, Met-Cons, & Roulette Training

2009-12-23T09:13:00.000-08:00

I'll let Urban speak for herself here.

• Program Initiation: July

The 603's PTP Program
Sunday, 26 July 2009

In keeping with the sentiment of June 22nd’s “We All Want To Be Stronger” post, we’re starting a deadlift and press cycle tomorrow. Yes, I know that CrossFit’s program is constantly varied. But it’s my contention that some physical characteristics have more impact on general physical preparedness (GPP) than others. And I believe that strength is a gateway to improving GPP faster than focusing on, say, balance or coordination. I’m not proposing a comprehensive hierarchy of importance, but for the 603, strength matters.

For the next few weeks, we’ll be performing a 603-modified progressive wave cycle. We start at an arbitrary (easy) weight, then add weight for a few workouts, then drop a little weight for a workout or two, then add again… so the overall trend, of course, is more weight. I originally encountered this program in Pavel Tsatsouline’s Power To The People (PTP), but have seen various iterations of it elsewhere over the years. From here on, I’ll simply refer to it as the 603’s PTP Program.

Here’s how it goes: we are going to deadlift and press 4 times per week. No, that’s not a typo. This is not an intensity-driven program. It is a frequency-driven program. In fact, I do not want you going anywhere near failure. Your body adapts and gets stronger when you stress it and then let it recover. How quickly you make progress on any individual aspect of fitness is limited by how often you can stress that system and still recover between workouts. This is, in some senses, the opposite of CrossFit’s maximal-intensity approach. It’s a maximal-frequency program, but at an intensity and volume low enough that you are always able to recover sufficiently. You with me so far? Good. Let’s look at a hypothetical program.

Since we recently did a 1RM for both the deadlift and press, it’ll be easy to get a rough estimate of where you should start. We’re going to do two (and ONLY two) work sets of 3-5 reps. Do your two deadlifts sets first, then your two press sets. Start with 3-5 reps at 60% of your 1RM, and then do a second set of 3-5 reps at 90% of the weight you used for the first set. You’ll add 2-5 pounds with the same rep/set scheme for most workouts, gradually building strength and familiarity with complex movements.

603’s Sample PTP Program – Deadlifts
Deadlift 1RM: 200 (I like easy math. So should you. Round to the nearest… whatever. Don’t get too carried away with fractional plates or tiny percentages. Remember, this is a quality-over-quantity program.)

Workout 1 - 120# x 5 - 110# x 5
Workout 2 - 125# x 5 - 115# x 5
Workout 3 - 130# x 5 - 120# x 5
Workout 4 - 125# x 5 - 115# x 5
Workout 5 - 130# x 5 - 120# x 5
Workout 6 - 135# x 5 - 125# x 5
Workout 7 - 130# x 5 - 120# x 5
Workout 8 - 135# x 4 - 125# x 5
Workout 9 - 140# x 4 - 130# x 5
Workout 10 - 135# x 5 - 125# x 5
Workout 11 - 140# x 4 - 130# x 5
Workout 12 - 145# x 3 - 130# x 5

This takes us through roughly 3 weeks. Basically, it’s a 2-steps-up, 1-step-down pattern. This pattern is highly flexible based on how you’re feeling, and will require a little more input from you as far as when you go up, and when you go back down. I’ll give general guidelines on up/down, but I’m not going to tell you how much or by what percentages. Start with that 60% of your 1RM, and go from there. If you get to the 4th workout, and the weight was effortless on the 3rd workout, go up instead of down. But… I want all the reps of all the workouts to be gorgeous and easy. In that same vein, if you stayed up late and missed a meal or two the previous day, drop down a few pounds, and don’t beat yourself up for it.

You should not be sore from these workouts. In fact, the first few workouts will be strangely… easy. It does get harder, though. Don’t discount the frequency at which you are performing these movements. Four to five times a week is a LOT. I’ll continue to program buy-ins, cash-outs, Olympic lifts, gymnastics, and some tasty met-cons, but the primary thrust of the next 4+ weeks is: get stronger. A LOT stronger. Don’t overreach, get greedy, or lose patience. This is a slow progression, but very effective in building strength. With a stronger pull and press, you’ll find other previously-challenging activities somewhat… easier. Huh.

Feel free to post questions, but I’d also encourage you to do a little research of your own on linear or progressive wave strength cycles. You might not want to actually do what you find, but it’s good to learn about other (non-CrossFit) training options.
________
• A Sample Workout looked like this (July):

Buy-in
Accumulate 1:00 of the “down dog” stretch
Accumulate 1:00 of Tucker’s shoulder opening wall stretch

The 603 PTP – Workout #3

Deadlift
Set 1: +5# from Tuesday’s WOD, 3-5 reps
Set 2: 90% of Set 1, 3-5 reps

Press
Set 1: +2-5# from Tuesday’s WOD, 3-5 reps
Set 2: 90% of Set 1, 3-5 reps

Cash out
Back squat 5-5-5-3-3-3

You get a day off tomorrow, so go hard on your squats. Remember, though, that your DL and press movements are not to approach failure.

________

• The follow-up: December.

From Whole9: Beware the Lure of the Sexy Met-Con

If you’ve been following our affiliate (CrossFit Whole9, formerly CrossFit 603), you’ll know Dallas builds all of our custom programming around strength and quality of movement. Because of this strength focus, we’ve yet to program a high rep, high volume chipper like the Filthy Fifty. Our met-cons usually come in the form of a short, heavy, simple drill done after a strength or power workout, or a track or “strongman” day where we sprint, jump, throw stuff and carry stuff. We’re in the business of strength-based fitness, and our programming reflects that focus.

A few months ago, Dallas took that strength focus to the next level and created a Power to the People style program. The 603 PTP was a high volume, low intensity series of workouts designed to do one thing – make you stronger. We chose to work the deadlift and press at the same time, hitting both of those movements four days a week, for eight weeks straight. We threw in some gymnastics and Olympic lifting skill work, short, heavy met-cons and a few track days, but for a two solid months, we did a whole lot of deadlifts and presses.

And almost all of our virtual trainees disappeared.

Up until then, we’d had a good amount of people following our programming on line. CrossFitters and exercise enthusiasts from all across the country (and across the pond) were posting after workouts like Overhead Math and the Sissy Test. But come week three of the PTP program, all but a few loyalists had abandoned our workouts. When we asked why, people commented, “the workouts got boring,” or “it seemed too easy,” or “I missed my met-cons.” Fair enough, maybe… but also a crying shame. Because the people who DID stick around put up to 25# on their deadlift and 20# on their press in just two months. And on top of that, they PR’d workouts like “Cindy”, put weight on their clean and jerks and got a lot more comfortable under (or over) a heavy barbell. Boring or not, the PTP program worked, and the people who saw it through reaped the benefits.

People often make misguided assumptions about CrossFit workouts based on what grabs their attention on paper. “Tough workouts”, “elite athletic training” and “high intensity” translates as high repetitions, endless rounds, a grab bag of exercises (often seemingly chosen at random), or some combination of the above. And there’s a trend, especially among those new to CrossFit and inexperienced with programming, to ride that met-con train all the way to Cortisol Crazytown.

I’m here to caution you… beware the lure of the Sexy Met-Con.

For some (especially those new to CrossFit), the lure of something like the Filthy Fifty or the “300” workout is undeniable. Hundreds of reps of various bad-ass exercises all in one workout? That MUST be good fitness. New trainees doing their own programming fall quickly into the Sexy Met-Con trap, piling on the reps, adding more and more exotic movements, needing an excessive amount of time to complete the workout. They get beyond creative, making up workouts so complicated that you need a map and a flashlight just to follow along.

Trainees aren’t the only victims of the Sexy Met-Con pull. New coaches and affiliate owners fall into this trap as well. What looks like you put more effort into your programming – seven rounds of five different exercises with a complicated rep scheme, or “Back Squat 5×5”? What’s an easier group class workout – a 20 minute light-weight met-con, or a structured PMenu-style Olympic lifting session? This isn’t a dig on those coaches or affiliate owners – I get it. The pressure to get creative and put out fresh “unknowable” workouts every day is enormous. There is also a need (real or perceived) to drastically distinguish themselves from their Globo-Gym competition. Add in the pressure from clients to make them SWEAT so they feel like they’re getting what they pay for and the Sexy Met-Con becomes an easy go-to on all counts.

But while it’s an easy trap to fall into – some affiliates never bear-crawl out. I follow several gyms’ custom programming, just to keep an eye on what everyone else is doing. With one, I counted back a few months and found 22 days of met-con out of a month’s worth of programming. Twenty. Two… not including rest days. Another programmed “find your deadlift one rep max” workouts two months apart – without a single day of strength-oriented deadlifting in between. Sure, they did some light deadlifts during met-cons… but how much does your 1RM go up without putting the work in on your 5×5s?

There are a few things wrong with this phenomenon. First, longer length met-cons (even those that go “heavy” for time) will not make you as strong as you could be. Sure, your cardio will improve, and you’ll most likely see some strength gains, but nowhere near the gains you’d see picking up heavy stuff with a tried-and-true 5×5, 3×5 and 3×3 protocol. (Of course, this point is only valid if you believe, as we do, that prioritizing strength is the most effective way to get better at everything.)

In addition, these types of workouts miss the bus by focusing on quantity at the expense of quality of movement. The never-ending pursuit of improved met-con “performance” overlooks the important component of quality-based training. You can learn your nine foundational movements in a group class and “practice” them in a chipper, but none of those movements (performed fast and loose, as these met-cons tend to inspire) prepare you for moving a real load. Sloppy air squats won’t translate to more weight on your back, and a hundred med ball cleans won’t prep you for a heavy clean and jerk. What you are doing, unfortunately, is reinforcing bad movement patterns for literally hundreds of repetitions. And that’s hard to recover from if and when you decide you want to start adding weight to the bar.

Want to be a better CrossFitter? Make sure your workouts are constantly varied, right? On first glance, these met-cons seem to fit the bill. The structure makes you THINK you’re working a good “constantly varied” program, with fresh-out-of-the-hopper movements and convoluted rep schemes. But “constantly varied” means more than just swapping out exercises in your 30 minute met-con. These Sexy Met-Cons work primarily one metabolic pathway, with a very limited range of strength and power. So all those randomized exercises and rep schemes, when contained within the same longer length, light-weight met-con, aren’t really variety at all.

But the biggest danger by far is this – these Sexy Met-Cons can quickly take a dive into “overkill” territory, where your training starts to hurt more than it helps. You can’t tell me that day after day of Filthy Fifties won’t produce a sharp decline in movement integrity, and the overuse of certain muscle groups, joints and tendons. (How many days of kipping, ring dips and push-ups can you do before your elbows starts to hurt?) In addition, the body goes into serious cortisol production around the half-hour mark, so these day in, day out, longer length workouts wreak all kinds of havoc on the body. These kind of met-cons (much like long distance “cardio”) are notorious for pushing people into over-trained territory, and where over-training lives, injury is soon to follow. (Not so awesome for you, but serious job security for Dallas.)

But who wants to work a boring 5×5 when there are plenty of sexier workouts to choose from? I’ll tell you who. People who want to be stronger. Nothing builds muscle and strength like the big lifts – squat, press and deadlift – supplemented with gymnastics skills for core strength and low repetition Olympic lifts to develop explosive power. And I’m not taking a bunch of one rep maxes, either! Sets of 3’s and 5’s are your money-makers – where you train the body and build the strength. Missing your met-con? Work them in, but hit them hard and keep them short. Piling 30 minutes of “cardio” after a serious strength workout is, in a word, counterproductive. And for the love of Pavel, keep them simple. Thrusters and burpees, broad jumps and overhead carries, sprints and swings – all simple, all brutally effective.

M/S - Zipper Ladder - Dec 22

2009-12-23T08:32:00.000-08:00

Clearest skies the valley's seen in months after a night's rain. Crisp and clean, the dirt just wet enough to hold ... this day just screamed bluffs run.

Stole a page from crossfit endurance's one minute ladder, but ran a 5 minute ladder down, then back up. Each half was almost just barely enough to get me to the Zipper (5.27 up) and back.
5 min on, 1 min walk, 4 min on, 50 sec walk, 3 min on, 40 sec walk, 2 min on, 30 sec walk, 1 min on, 20 sec walk, 1 min on, 10 sec off, then zipper, then back up the ladder on the return. Okay, you get it.
Really brutus up the emBankment hill, and hiked the zipper itself. Felt like lead mostly, and was really tasting the Giovanni's Pad Thai going up the zipper. The return run was a negative split in terms of what distance I was able to cover, even though I took 10 seconds rest off of each walk (5 min on, 50 sec walk ... better). First real run in a while.

8.5 hours /36 hours. PE: 8. 219/15 - 220/11.

Wl & Helen - Dec 21

2009-12-21T12:05:00.000-08:00

How many CrossFitters does it take to change a light bulb?
Three. One to do it for time. One to film it. And one to complain about proper form.

Today was an AR day, but the power was out at work, and rather than sit around wondering what and when, Wictor and I just booked it to the Rosedale express BodyX. It was surprisingly crowded midmorning, with a lot of ppl on the treadmills, a lot of guys with baseball caps on the cables, and a couple of crossfitters doing some work.

Buy in: 5x10 feet to bar. Then 4x12 extensions/curls, and 4x17ish calves on the A-frame.

Then Helen. Not gonna pick on Wic (one round and ground down), 'cause I was wondering how I was going to do after a full-on leg workout. Had to use the gravitron (no help) as the pull up stations were being "used" by globos, so the first two rounds were dead hang. Did an inversion too, with the pull ups followed by the DB swings (55#), then the running.
Round 1: 5.04
Round 2: 6.32
Round 3: 5.52
17.29

Life is good.

8.5 hours /48 hours. PE: 8. 219/17.

Wa - Still a Little Setzer'd - Dec 19

2009-12-19T18:20:00.000-08:00

This was yesterday's workout, rolled over. 6x20 reverse pushups to buy in. Antagonists: 5x12 DB down the incline bench with 50's (hotel gym, that's as heavy as they came)/5x10 heavy pull downs on a Life Fitness machine. The main set was 6x8-10 DB thrusters with 50's. They felt good through the 3rd set, by 6 I was pretty sapped. Blame some of it on Karl Strauss' To the 9's & Blue Moons.

7 hours /19 hours. PE: 8. 220 yesterday? I feel like a tank.

Wl - One for the Road - Dec 18

2009-12-18T13:17:00.000-08:00

4 ext/curl at 210/115. 5 calves on the Aframe/4 front squat x8 with 155#. Outy. Just bagging the Wa day til tomorrow, since it's hotel gym time again. Will make up the M and S days to come on Sunday/Monday.

7 hours /24 hours. PE: 6. 220/12.

Love Dare

2009-12-17T08:13:00.000-08:00

Here's the full listing:

Day 1: Love is patient

Be completely humble and gentle; be patient, bearing with one another in love. — Ephesians 4:2 NIV

Today’s Dare: The first part of this dare is fairly simple. Although love is communicated in a number of ways, our words often reflect the condition of our heart. For the next day, resolve to demonstrate patience and to say nothing negative to your spouse at all. If the temptation arises, choose not to say anything. It’s better to hold your tongue than to say something you’ll regret.
______
Day 2: Love is kind

Be kind to one another, tender-hearted, forgiving each other, just as God in Christ also has forgiven you. — Ephesians 4:32

Today’s Dare: In addition to saying nothing negative to your spouse again today, do at least one unexpected gesture as an act of kindness.
______
Day 3: Love is not selfish

Be devoted to one another in brotherly love; give preference to one another in honor. — Romans 12:10

Today’s Dare: Whatever you put your time, energy, and money into will become more important to you. It’s hard to care for something you are not investing in. Along with restraining from negative comments, buy your spouse something that says, “I was thinking of you today.”
______
Day 4: Love is thoughtful

How precious also are Your thoughts to me. . . .How vast is the sum of them! If I should count them, they would outnumber the sand. — Psalm 139:17–18

Today’s Dare: Contact your spouse sometime during the business of the day. Have no agenda other than asking how he or she is doing and if there is anything you could do for them.
______
Day 5: Love is not rude

He who blesses his friend with a loud voice early in the morning, it will be reckoned a curse to him. — Proverbs 27:14

Today’s Dare: Ask your spouse to tell you three things that cause him or her to be uncomfortable or irritated with you. You must do so without attacking them or justifying your behavior. This is from their perspective only.
______
Day 6: Love is not irritable

He who is slow to anger is better than the mighty, and he who rules his spirit, than he who captures a city. — Proverbs 16:32

Today’s Dare: Choose today to react to tough circumstances in your marriage in loving ways instead of with irritation. Begin by making a list below of areas where you need to add margin to your schedule. Then list any wrong motivations that you need to release from your life.
______
Day 7: Love believes the best

[Love] believes all things, hopes all things. — 1 Corinthians 13:7

Today’s Dare: For today’s dare, get two sheets of paper. On the first one, spend a few minutes writing out positive things about your spouse. Then do the same with negative things on the second sheet. Place both sheets in a secret place for another day. There is a different purpose and plan for each. At some point during the remainder of the day, pick a positive attribute from the first list and thank your spouse for having this characteristic.
______
Day 8: Love is not jealous

Love is as strong as death, its jealousy unyielding as the grave. It burns like blazing fire. — Song of Solomon 8:6 NIV

Today’s Dare: Determine to become your spouse’s biggest fan and to reject any thoughts of jealousy. To help you set your heart on your spouse and focus on their achievements, take yesterday’s list of negative attributes and discreetly burn it. Then share with your spouse how glad you are about a success he or she recently enjoyed.
______
Day 9: Love makes good impressions

Greet one another with a kiss of love. — 1 Peter 5:14

Today’s Dare: Think of a specific way you’d like to greet your spouse today. Do it with a smile and with enthusiasm. Then determine to change your greeting to reflect your love for them.
______
Day 10: Love is unconditional

God demonstrates His own love toward us, in that while we were yet sinners, Christ died for us. — Romans 5:8

Today’s Dare: Do something out of the ordinary today for your spouse—something that proves (to you and to them) that your love is based on your choice and nothing else. Wash her car. Clean the kitchen. Buy his favorite dessert. Fold the laundry. Demonstrate love to them for the sheer joy of being their partner in marriage.
______
Day 11: Love cherishes

Husbands ought also to love their own wives as their own bodies. — Ephesians 5:28

Today’s Dare: What need does your spouse have that you could meet today? Can you run an errand? Give a back rub or foot massage? Is there housework you could help with? Choose a gesture that says, “I cherish you” and do it with a smile.
______
Day 12: Love lets the other win

Do not merely look out for your own personal interests, but also for the interests of others. — Philippians 2:4

Today’s Dare: Demonstrate love by willingly choosing to give in to an area of disagreement between you and your spouse. Tell them you are putting their preference first.
______
Day 13: Love fights fair

If a house is divided against itself, that house will not be able to stand. — Mark 3:25

Today’s Dare: Talk with your spouse about establishing healthy rules of engagement. If your mate is not ready for this, then write out your own personal rules to “fight” by. Resolve to abide by them when the next disagreement occurs. If a house is divided against itself, that house will not be able to stand.
______
Day 14: Love takes delight

Enjoy life with the wife you love all the days of your fleeting life. — Ecclesiastes 9:9 HCSB

Today’s Dare: Purposefully neglect an activity you would normally do so you can spend quality time with your spouse. Do something he or she would love to do or a project they’d really like to work on. Just be together.
______
Day 15: Love is honorable

Live with your wives in an understanding way . . . and show her honor as a fellow heir of the grace of life. — 1 Peter 3:7

Today’s Dare: Choose a way to show honor and respect to your spouse that is above your normal routine. It may be holding the door for her. It might be putting his clothes away for him. It may be the way you listen and speak in your communication. Show your mate that he or she is highly esteemed in your eyes.
______
Day 16: Love intercedes

Beloved, I pray that in all respects you may prosper and be in good health, just as your soul prospers. — 3 John 2

Today’s Dare: Begin praying today for your spouse’s heart. Pray for three specific areas where you desire for God to work in your spouse’s life and in your marriage.
______
Day 17: Love promotes intimacy

He who covers over an offense promotes love, but whoever repeats the matter separates close friends. — Proverbs 17:9 NIV

Today’s Dare: Determine to guard your mate’s secrets (unless they are dangerous to them or to you) and to pray for them. Talk with your spouse, and resolve to demonstrate love in spite of these issues. Really listen to them when they share personal thoughts and struggles with you. Make them feel safe.
______
Day 18: Love seeks to understand

How blessed is the man who finds wisdom, and the man who gains understanding. —Proverbs 3:13

Today’s Dare: Prepare a special dinner at home, just for the two of you. The dinner can be as nice as you prefer. Focus this time on getting to know your spouse better, perhaps in areas you’ve rarely talked about. Determine to make it an enjoyable evening for you and your mate.
______
Day 19: Love is impossible

Let us love one another, for love is from God; and everyone who loves is born of God and knows God. —1 John 4:7

Today’s Dare: Look back over the dares from previous days. Were there some that seemed impossible to you? Have you realized your need for God to change your heart and to give you the ability to love? Ask Him to show you where you stand with Him, and ask for the strength and grace to settle your eternal destination.
______
Day 20: Love is Jesus Christ

While we were still helpless, at the right time Christ died for the ungodly. — Romans 5:6

Today’s Dare: Dare to take God at His Word. Dare to trust Jesus Christ for salvation. Dare to pray, “Lord Jesus, I’m a sinner. But You have shown Your love for me by dying to forgive my sins, and You have proven Your power to save me from death by Your resurrection. Lord, change my heart, and save me by Your grace.”
______
Day 21: Love is satisfied in God

The Lord will continually guide you, and satisfy your desire. — Isaiah 58:11

Today’s Dare: Be intentional today about making a time to pray and read your Bible. Try reading a chapter out of Proverbs each day (there are thirty-one—a full month’s supply), or reading a chapter in the Gospels (Matthew, Mark, Luke, and John). As you do, immerse yourself in the love and promises God has for you. This will add to your growth as you walk with Him.
______
Day 22: Love is faithful

I will betroth you to Me in faithfulness. Then you will know the Lord. — Hosea 2:20

Today’s Dare: Love is a choice, not a feeling. It is an initiated action, not a knee-jerk reaction. Choose today to be committed to love even if your spouse has lost most of their interest in receiving it. Say to them today in words similar to these, “I love you. Period. I choose to love you even if you don’t love me in return.”
______
Day 23: Love always protects

[Love] always protects. — 1 Corinthians 13:7 NIV

Today’s Dare: Remove anything that is hindering your relationship, any addiction or influence that’s stealing your affections and turning your heart away from your spouse.
______
Day 24: Love vs. Lust

The world is passing away, and also its lusts; but the one who does the will of God lives forever. — 1 John 2:17

Today’s Dare: End it now. Identify every object of lust in your life and remove it. Single out every lie you’ve swallowed in pursuing forbidden pleasure and reject it. Lust cannot be allowed to live in a back bedroom. It must be killed and destroyed—today—and replaced with the sure promises of God and a heart filled with His perfect love.
______
Day 25: Love forgives

What I have forgiven, if I have forgiven anything, I did it for your sakes in the presence of Christ. — 2 Corinthians 2:10

Today’s Dare: Whatever you haven’t forgiven in your mate, forgive it today. Let it go. Just as we ask Jesus to “forgive us our debts” each day, we must ask Him to help us “forgive our debtors” each day as well. Unforgiveness has been keeping you and your spouse in prison too long. Say from your heart, “I choose to forgive.”
______
Day 26: Love is responsible

When you judge another, you condemn yourself, since you, the judge, do the same things. — Romans 2:1 HCSB

Today’s Dare: Take time to pray through your areas of wrongdoing. Ask for God’s forgiveness, then humble yourself enough to admit them to your spouse. Do it sincerely and truthfully. Ask your spouse for forgiveness as well. No matter how they respond, make sure you cover your responsibility in love. Even if they respond with criticism, accept it by receiving it as counsel.
______
Day 27: Love encourages

Guard my soul and deliver me; do not let me be ashamed, for I take refuge in You. — Psalm 25:20

Today’s Dare: Eliminate the poison of unrealistic expectations in your home. Think of one area where your spouse has told you you’re expecting too much, and tell them you’re sorry for being so hard on them about it. Promise them you’ll seek to understand, and assure them of your unconditional love.
______
Day 28: Love makes sacrifices

He laid down His life for us. We should also lay down our lives for our brothers. — 1 John 3:16 HCSB

Today’s Dare: What is one of the greatest needs in your spouse’s life right now? Is there a need you could lift from their shoulders today by a daring act of sacrifice on your part? Whether the need is big or small, purpose to do what you can to meet the need.
______
Day 29: Love’s motivation

Render service with a good attitude, as to the Lord and not to men. — Ephesians 6:7 HCSB

Today’s Dare: Before you see your spouse again today, pray for them by name and for their needs. Whether it comes easy for you or not, say “I love you,” then express love to them in some tangible way. Go to God in prayer again, thanking Him for giving you the privilege of loving this one special person—unconditionally, the way He loves both of you.
______
Day 30: Love brings unity

Father, keep them in Your name, the name which You have given Me, that they may be one even as We are. — John 17:11

Today’s Dare: Isolate one area of division in your marriage, and look on today as a fresh opportunity to pray about it. Ask the Lord to reveal anything in your own heart that is threatening oneness with your spouse. Pray that He would do the same for them. And if appropriate, discuss this matter openly, seeking God for unity.
______
Day 31: Love and marriage

A man shall leave his father and his mother, and be joined to his wife; and they shall become one flesh. — Genesis 2:24

Today’s Dare: Is there a “leaving” issue you haven’t been brave enough to conquer yet? Confess it to your spouse today, and resolve to make it right. The oneness of your marriage is dependent upon it. Follow this with a commitment to your spouse and to God to make your marriage the top priority over every other human relationship.
______
Day 32: Love meets sexual needs

The husband must fulfill his duty to his wife, and likewise also the wife to her husband. — 1 Corinthians 7:3

Today’s Dare: If at all possible, try to initiate sex with your husband or wife today. Do this in a way that honors what your spouse has told you (or implied to you) about what they need from you sexually. Ask God to make this enjoyable for both of you as well as a path to greater intimacy.
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Day 33: Love completes each other

If two lie down together they keep warm, but how can one be warm alone? — Ecclesiastes 4:11

Today’s Dare: Recognize that your spouse is integral to your future success. Let them know today that you desire to include them in your upcoming decisions, and that you need their perspective and counsel. If you have ignored their input in the past, admit your oversight and ask them to forgive you.
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Day 34: Love celebrates godliness

[Love] does not rejoice in unrighteousness, but rejoices with the truth. — 1 Corinthians 13:6

Today’s Dare: Find a specific, recent example when your spouse demonstrated Christian character in a noticeable way. Verbally commend them for this at some point today.
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Day 35: Love is accountable

Plans fail for lack of counsel, but with many advisers they succeed. — Proverbs 15:22 NIV

Today’s Dare: Find a marriage mentor—someone who is a strong Christian and who will be honest and loving with you. If you feel that counseling is needed, then take the first step to set up an appointment. During this process, ask God to direct your decisions and discernment.
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Day 36: Love is God’s Word

Your word is a lamp to my feet and a light to my path. — Psalm 119:105

Today’s Dare: Commit to reading the Bible every day. Find a devotional book or other resource that will give you some guidance. If your spouse is open to it, see if they will commit to daily Bible reading with you. Begin submitting each area of your life to its guidance and start building on the rock.
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Day 37: Love agrees in prayer

If two of you agree on earth about anything that they may ask, it shall be done for them by My Father. — Matthew 18:19

Today’s Dare: Ask your spouse if you can begin praying together. Talk about the best time to do this, whether it’s in the morning, your lunch hour, or before bedtime. Use this time to commit your concerns, disagreements, and needs before the Lord. Don’t forget to thank Him for His provision and blessing. Even if your spouse refuses to do this, resolve to spend this daily time in prayer yourself.
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Day 38: Love fulfills dreams

Delight yourself in the Lord; and He will give you the desires of your heart. — Psalm 37:4

Today’s Dare: Ask yourself what your mate would want if it was obtainable. Commit this to prayer, and start mapping out a plan for meeting some (if not all) of their desires, to whatever level you possibly can.
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Day 39: Love endures

Love never fails. — 1 Corinthians 13:8

Today’s Dare: Spend time in personal prayer, then write a letter of commitment and resolve to your spouse. Include why you are committing to this marriage until death, and that you have purposed to love them no matter what. Leave it in a place that your mate will find it.
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Day 40: Love is a covenant

Where you go, I will go, and where you lodge, I will lodge. Your people shall be my people, and your God, my God. — Ruth 1:16

Today’s Dare: Write out a renewal of your vows and place them in your home. Perhaps, if appropriate, you could make arrangements to formally renew your wedding vows before a minister and with family present. Make it a living testament to the value of marriage in God’s eyes and the high honor of being one with your mate.

Ca - Death by Pullups - Dec 16

2009-12-16T16:31:00.000-08:00

My rear is sore from deadlifts. My arms are still sore from Monday's push presses. Three weeks of sick with a prelude week of bozo workouts in DC. I'm still paying for that month off. The upside: back in the saddle again; Base for 2 weeks. Then into a revision of the system for '10.

Today, buy in with 4x12 Ov Sqt at 65/75/85/95. Then got going with the Pull ups. I had dreams of 20 rounds or something white puffy clouds and rainbows like that, but the reality was 11 rounds and 8/12s on that slick bar at BodyX. Not really the bar's fault. I just haven't made any real gains since June. This is where an expletive exits my mouth.

Okay, so it's a "Death by" challenge. Shouldn't the PE be friggin' 10? Shouldn't it be an all-out effort? That line couldn't be crossed. The death wasn't a mind-death, it was a matter-death. The hands won't grip. The arms won't pull. I wasn't gassed, or tired or burnt. I simply wasn't able to pull ... up ... anymore.

18 hours / 8.5 hours. PE: 7.

Wl - Staying off schedule - Dec 15

2009-12-15T21:00:00.000-08:00

No comment, I'm still not up for regular Base schedule. 4 ext/curl with BW/50% BW. Deads 1x10 @ 135#, 4x10/10/8/10 @ 215#. 3 seated calves and gone.

30 hours / 8 hours. PE: 7. 216/16 - 217/11.

Ca/Wa - Still Off Schedule - Dec 14

2009-12-14T17:44:00.000-08:00

21-15-9-5 pull ups/push press (135#). That took 20 minutes. Then cashing out with 3x2o reverse pushups/5x12 calves on the a-frame. Sweating pretty hard for a rest-as-you-go day. I'm still not 100%.

4 days. PE: 8. 218/12.

Wl - Off Schedule - Dec 10

2009-12-10T19:42:00.000-08:00

3x 10/20+ feet to bar/hyperextensions. 4x12 curls/extensions. 4x12 calves (360#)/overhead sqts (junior bar only). I still feel like the well's not deep enough. Still coughing.

Immediately after the workout, took a moment to fix the new flat-sole Nikes with a can of flat black. Then I set them on my car hood to dry. Then, it rained. Then I took the wet shoes off the car. When my shoes and lungs finally dry out, I'm gonna hammer those shoes til they beg. Squat cleans, I think.

8.5 hours /18 hours. PE: 6. 213/16.

Wa - Coming out of the driveway onto the long road back - Dec 8

2009-12-09T08:16:00.000-08:00

Man, I'm still left weakly like a kitten. The spirit was willing though. Buy in 3x max reps hyperextensions/ceiling stompers. Then 3x 10-12 reps dips/chins on the gravitron, 25# assist. Then 3x by 10 115# hang clean to push press/pull ups. I was pretty much done then.

Changed clothes and was still deep breathing on the way to the car. Gonna take a while to clear the lungs of all this accrued crud.

8 hours /24 hours. PE: 8. 211/17.

Wl - Easing Back In - Dec 7

2009-12-07T21:14:00.000-08:00

Two weeks of sick as a dawg, just off the anti-biotic and time to get back in the saddle. Wl, what else? What else goes faster than the legs?

4 (or was it 5?) ext/curl in the 12 rep range, 3 (or was it 4?) seated calves, and then 2 front squats x 10 with 135#. The new gawdawful ugly Nikes made it happen today.

PE: 4. 212/16. Weren't gonna push it nohow.

Wa - If you can call it that - Nov 22

2009-11-23T12:05:00.000-08:00

Last day in the hotel with 2 beat-down recumbents, 2 ellipticals, 2 treadmills, and a 4 station piece of crappé. Tried to do something special with 3 rounds of 21 reps: chin-downs with the pull-down machine/incline press with the stupid bench machine. You know what? I got owned a little. Everything was right with the world as I cashed out with 3x max reps (15s-20ishs) reverse push ups.

Wl - Use it or Abuse it - Nov 20

2009-11-23T12:00:00.000-08:00

So, there's a ext/curl station, kinda, on the old universal machine in the hotel. Got crazy on it doing 5x 12 old-school single-leg extensions, and prone curls - while the "other guy" was working, Wictor and I took turns banging out alternate-leg lunges. Then, took the pull up bar off the pull-down machine and used it as resistance for 4x max reps OV squats. Hey! Just good enough.

Ca - "Cindy on the Run" - Nov 19

2009-11-23T11:53:00.000-08:00

Sheraton Four Points in DC didn't make a point of putting in a gym worth skunk in their hotel, and we were just trying to bag something before hitting the town, so I was up for the Cindy I owe. Don't ask me who I owe - myself, maybe. Anyway, Wictor was gonna hit the gym too, so we upped the ante to "... on the Run." We were going to AMRAP 20 minutes, but three rounds each with some pre-work on my part (before Wic jumped onto the treadmill) took 19 and change, and we felt pretty smoked by then anyway. 15 reps with the pull-down bar, 10 push ups, 15 air squats, and .25 on the treadmill at 1.5% 6.6/6.7/7.1 mph.

M - Georgetown Georun - Nov 18

2009-11-23T11:49:00.000-08:00

80 minutes, 6.75 miles - 60 mins of running with 20 mins of bouncing at crosswalks and poking around not-finding a couple of caches. 1 find, one dnf, one not-there-to-find on a gorgeous (read: chill enough for tights, but never donned the gloves) day to sprint-and-stop through downtown to Georgetown and back.

AR - Fatboi Push Press - Nov 14

2009-11-15T17:31:00.000-08:00

So, wasn't nothing happening today after shredding my achilles tendon (again) on the Yokuts soccer field - that siren call to run 220's with the morning glow, lights on was the light of Lucifer, not the Lord - and I had done some pull ups, ring dips and ring push ups, but just couldn't get it going.

Uncork the Fatboy from Tobin James with the Walkers over and throw some tenderloin on the barbie, and all changes. Push presses with the 95# bar turned into something like 5 sets, with a couple of thruster sets and a set of clean and press and a set of SDHPs. Dig in bois.

S - Dice Run without the Dice - Nov 11

2009-11-11T09:47:00.000-08:00

52 mins total, just an out and back to Yokuts where I wasn't planning on using the soccer field (was just going to do the .1 mi accelerations along the blacktop) but the lights were on, and the old 220's seemed to be waiting for someone. 5 x 220 in 45 or better, on 2.30.

Did the box jumps on the benches, the incline pushups and reclined pulls, and jumping jacks at the bridge. Grabbed a couple of bricks on the return. Oh, and ran Maylow around the block at the end.

8 hours /12 hours. PE: 6. 215/13.

AR - On the Bar - Nov 10

2009-11-11T09:44:00.000-08:00

Really wasn't an AR day, but that's how the day played out. So I just played on the bar; pulls and ring dips. Just a few dips, and only repping 4's and 5's. Something like 8 sets on the bar - only getting 8's or so dead hang.

Everything needs work, and look, I'm not even staying on the schedule.

8 hours /30 hours. PE: 5. 215/13.

Wl - More Sore - Nov 9

2009-11-09T20:42:00.000-08:00

Stood up after some hours of work at the desk and realized, "Ah man, am I freaking SORE." Good thing it's leg day. Almost blew off the day, but the workout actually helped.

3 ext/curl/hyperextensions x 11/12 reps, and a 4th ext and 5th curl for good measure. Then 4x10 deads @185#/4x12 calves.

8 hours /48 hours. PE: 6. 217/11.

M - Police Memorial 10K - Nov 7

2009-11-07T21:06:00.000-08:00

Run with CC on the bike from Riverwalk through the wetlands end of the bikepath. 22 minutes of medium effort, and at the first bench past the 5k turnaround, CC called a picnic stop for water and Corn-nuts. 6 mins to the turnaround and back for a total run of 59 mins.

8.5 hours/15 hours. PE: 6. 215/13.

Gym in a Box

2009-11-07T07:15:00.000-08:00

And not a CF box either. Or is it? Whoa, I guess you can take it with you.