duffle. 6:44 PM

duffle.

after a much needed 8 hours of sleep, my woman and i visited our local coffee shop to enjoy some strong coffee. one of the things i enjoy immensely.
thereafter, with the eagerness and necessity of a new sandbag, we made a stopover at the nearest army surplus store. i was contented to find used army/military duffle bags hiding in a dark corner.

- top load heavyweight cotton canvas duffle bag
- cotton web shoulder straps
- double reinforced grab handle
- snap hook closure

just grabbing it in my hands, that feeling of ripping sandbags up off the floor. this was a good find. i would have to wait before making it into an odd object implement. i ended up washing it. who knows where it's been or whose hands have touched it after doing who knows what.

MOVEMENT
1a) kb c&p 53# - 3 ladders x 3 rungs
1b) kb c&p 53# - 2 ladders x 4 rungs

2) one-handed kb swings 35# - 6:00 minutes

concentrating on minimal hand switches, developing a progression to eventually one hand switch.

soundtrack: nin "march of the pigs"

bag. 7:14 PM

bag.

tuesday is a variety day, do what i want. i wanted to do some sandbag work. uncertain of its weight, estimating 75#. after a lengthy period of abuse over the past year, my sb had acquired an obscene hole which allowed play sand and pea gravel to spill in the trunk of my vehicle.
duct tape, the miraculous tool that allowed me to once again salvage and save my sb.
i've decided that any future sbs will be filled with only play sand as pea gravel proves to tear through multiple layers of contractor bags after my sb has been ripped, grabbed, dropped, slammed and thrown many a times.

MOVEMENT
1a) sb rotational deadlifts - 5 reps
1b) push-ups - 25 reps

2a) sb shouldering - 5 reps each side
2b) sb zercher squats - 6 reps

WORK
5 rounds, didn't set timer.

posterior chain was a buzzing, zercher squats really attacked the core. really felt the urge to finish with sled work. however, more immediate responsibilities did arise.

soundtrack: arcade fire "wake up"

room. 10:27 PM

room.

today was a good day.
after a bumpy morning, i decided to paint one of the closets. active rest and all, moved out some shelves and boxes, prepped the walls and carpet.
started painting away.
the idea is to create a theater-slash-video store feel with burgundy walls and eventually, vintage movie posters. Nothing cliched, trite or common, of course. While the paint was drying, i assembled the newly arrived shelves which will mostly hold my blu-ray and dvd movies, mostly. cds will be another location.in the back of my mind, an itch i had to scratch.

today was a heavy kettlebell day.

1) kb c&p 44# - 5 ladders x 5 rungs

2) one-handed kb swings - 5:00 minutes switching every 10 reps

soundtrack: the analog girl "superfly"

pre. 7:02 PM

pre.

it's pre memorial day weekend. i feel this week is really weighing down on me. after another long drive from work to home, for that one split second, i was considering taking a nap.
we should listen to our bodies, as mine was shutting down. active rest is so important, often overlooked. listening to your body, giving yourself a break from the daily grind, keeping yourself fresh.

internal dialogue:
"take a nap, you've worked out all this week."
"you're tired, you deserve a nap."
"if you nap, you won't be able to fall asleep later."
"it's one more day until friday. man up, workout, just do it!"
i needed to workout. i wouldn't feel complete.
the music flooded in my head, my energy returned, i was fired up even for a light, variety day.

1) kb turkish get-up 53# - 10 minutes

2) kb windmill #44 one ladder, 5 rungs

3) kb one arm swing - 5:00 minutes switching every 5 reps

soundtrack: filter "hey man nice shot"

rabbit. 6:01 PM

rabbit.

i saw a rabbit today. what makes it odd, it was lingering around in a parking lot at my work, in the middle of the city. two things come to mind - "watership down" and "bugs bunny". let's ignore bugs for now. if you haven't read "watership down", it's an amazing book by richard adams. a fantasy story about a small group of rabbits living in their natural environment, escaping the destruction of their warren and seeking out a new home for their survival. they are anthropomorphised, possessing their own culture and language.
i find that gireviks, bodybuilders, lifters, martial artists, etc - we all have our own language and physical culture we develop, follow, learn and/or teach. it's amazing the support, encouragement, motivation and assistance we are able to provide, give or receive from one another.
let's keep it strong.

training changes with the weather. it was very nice outside. i forget how much i love sled training.

1) forward sled drag, holding straps - 7 minutes

2)backward sled drag, holding straps - 7 minutes

3) one arm kb cleans - 5:00 minutes x 5 reps

4) pull-ups followed with ring dips - 3 x amap (as many as possible)

5a) double kb swings 3 x 6 reps
5b) double kb rack squats 3 x 6 reps

6) kettlebell farmer walks 2 x 100 feet

7) kb get-up situps - 2 x 15 reps

soundtrack: jaydiohead "optimistic moment"

anchored. 6:47 PM

anchored.

double kettlebell work with 2x35#

1a) push press 3 x 15
1b) bent over rows 3 x 15

2a) anchored cleans 2 x 10l/10r
2b) seesaw press 3 x 10l/10r

3a) swing 3 x 10
3b) rack squat 3 x 10

4) v-ups 2 x 20

didn't time myself. minimal rest.

soundtrack: tool "sober"

minutes. 10:19 PM

minutes.

saturday, i had 10 minutes for a workout.

1) double kettlebell (2x35#) clean & presses 10 x 5 reps
each minute - on the minute

keeping form was key. quite a few open palm presses. no plan, just wanted to do 50 reps.

soundtrack: the knife "silent shout"

My blog is officially live. My attempt to slow down, document events and experiences for anyone who wishes to listen... or read.
Let's do this.