Do mile repeats!
That’s a FESTIVE sight!
Ok, ok…it’s only Halloween lights.
But that just means less than a month until Christmas music is on the radio!
“It’s beginning to look alot…”
3 x 1 mile repeats
(rest 1/2 work)
to good abs.
Finish every workout with crunches and situp variations.
If you want good abs, stop eating.
Good abs start with losing the belly fat. Losing belly fat starts with serious clean diet.
Morning: 2 fried eggs (use fat of your choice), sauerkraut or kimchi
Mid: nuts or protein shake
Later: choice of protein and veggies
All day: tea, water
Now, that’s how you hit the abs.
And you get all that time back from crunches and situps. Imagine what you can do with that…
Aerobic 45/Mobility 15
(every 5 rds, run 3 x30 hill)
Assault Bike: 10 on/10 off/10 minutes
45 GH Raises
8 x 25m sled push (increase weight each rep)
Hip/Shoulder Mobility 15
Beautiful colors moving in.
“Did you exchange a walk on part in the war for a lead role in a cage?”
“It’s to encourage myself not to accept a lead role in a cage, but to go on demanding of myself that I keep auditioning for the walk-on part in the war, ‘cause that’s where I want to be.” -Roger Waters, Pink Floyd: The Story Of Wish You Were Here
F=mxa…that’s good in fitness!
But power in psychology…mmm, not so much.
Robert Greene, classical studies graduate and astute observer of human behavior — 48 laws of power direct the acquisition of power.
(conceal intention, court attention, say less than necessary, keep others in suspended terror, play to people’s fantasies, etc).
And once obtained…social psychology supports:
“Power tends to corrupt; absolute power corrupts absolutely.” -Lord Acton
Lat Pull Down
Those nighttime temps.
And crisp mornings.
Get ready for Soup time.
Make a big pot for the week!
Ok, maybe not a rotten egg, so let’s break this down.
Granovetter’s take on social behavior:
Threshold Models of Collective Behavior (The American Journal of Sociology, 1978)
The argument is framed in the context of joining a riot.
“Different individuals require different levels of safety before entering a riot…A person’s threshold for joining a riot is defined here as the proportion of the group he would have to see join before he would do so” (p. 1422).
…the 1st few people throwing things and jumping on police cruisers are truly “rioters”…
…the 300th person jumping on the cruiser is not a “rioter” (that’s a normal citizen pretending to riot).
(***Likely origin of “last one in is a rotten egg”?)
Interesting take on human social behavior.
It rings forward in the fitness world to the use of the word “Athlete.”
Notice that anymore, it’s the thing to say “athlete.”
“I’m an athlete.”
“I love working out with the other athletes.”
…do they mean real athlete; like being the 1st person in (like the real “rioters”)
…do they mean the other “athlete”; like being the 300th person to jump on a police cruiser “rioter”?
In the many years I volunteered as a CrossFit coach, I’ve seen this evolve from early days (watching people’s varying thresholds).
…the 1st people into CrossFit (which dubbed “athlete”) were athletes.
CrossFit, in original form, was a community of athletes, working out in garages, yards, parks, and gyms.
They wanted to share ideas about
…workouts (“I just did this workout and sharted all over, you should try it.”)
…form (“Any ideas on how to pull myself under better on heavy cleans?”)
They wanted to spend 45 minutes of a 1hr workout working form and virtuosity.
The original “rioters.”
Then the fitness world turned it into a commodity.
…”I won’t pay all that $ to just workout…but I sure will if I’m an ‘athlete’!”
But be wary of the sulfur-hype…
Do your workouts support the name “athlete”
…does the whiteboard have a ton of skill work
…do the coaches insist on virtuosity
…or is it just entertainment
Do the coaches use “athlete” as a marketing gimmick?
…do they understand programming and physiology?
…can they do a pistol or OH squat?
At the Madness we love all movement as good movement (so long as your form doesn’t suck).
And we love functional sane behavior…and run at the smell of sulfur.
And it’s that $$-driven-sulfur-haze which clouds sensibility
…I don’t know any athletes who actually call themselves athletes.
…Toss the eggs, and keep it real….like, really real.
The first people in were “athletes”
…the rest of us are just working out
…And it’s fine.
…It won’t make us any more or less fit.
“Well what the hell I’m gonna let it happen to me, yeah.” (Florence and the Machine, Shake it out)
Let’s let Flo explain this one:
“I wanted to just shake something out,
shake out these regrets,
shake out these things that haunt you….
“And I was thinking of regrets, like,
you know when you feel like you’re stuck in yourself,
you keep repeating certain patterns of behavior,
and you kind of want to cut out that part of you and restart yourself….
“So this song was kind of like,
‘Shake yourself out of it, things will be OK…
But then, the end refrain of ‘What the hell’ is really important as well,
because you’ll dance with the devil again at some point,
and maybe it will be fun…” (songfacts.com)
WORKOUT: Obstacle Course
5x through; Rest 2 mins between
6 KB Push Jerk
4 Burpee/Step Over
15m Sled Pull w/ rope
15m Sled Push
15m Bear Crawl/feet on frisbee
Great book. Thanks JMFD!
“In the meantime, cling tooth and nail
to the following rule:
not to give in to adversity,
not to trust prosperity,
and always take full note of fortune’s habit
of behaving just as she pleases. -Seneca
…In every situation, that which blocks our path
actually presents a new path with a new part of us.
Problems…are a chance for us to do our best.
Just our best, that’s it.
Not the impossible.
We must be willing to roll the dice and lose.”
(Holiday, R., 2014)
3×8 DB Incline Press, Seated Row, Bi Curl
2×8 Spider Lunge, Side Lunge
Live long and Klotho!
How many of these longevity-related activities can you check off?***
I’m partial to:
***Note: Klotho mentioned under exercise is an enzyme that decreases with aging. And might hold the key “Overexpression of the klotho gene in mice suppresses aging and extends lifespan which may involve the mechanism of suppression of insulin signaling and oxidant stress.”
Exercise might increase Klotho.