tag:blogger.com,1999:blog-59437548328355101862024-03-13T23:10:11.870-07:00SISULion Hearthttp://www.blogger.com/profile/15292211516462529772noreply@blogger.comBlogger332125tag:blogger.com,1999:blog-5943754832835510186.post-62207035935461667112010-05-24T20:00:00.000-07:002010-05-24T20:00:19.252-07:00The Time Has Come....<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPTaI5QhhUtMBcpCamWMgJcs2ZdkN5P9wIkg4P2hhiRGCCHXIFRn6LlL5dTlJ1mKpQLt1472M3U866evwYuHX3MrsuHdIh-An5BxNwQlut9oWjqzqc71-Sje33bBbY78XtnItwxft0Rx0/s1600/phoenix_rising.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjPTaI5QhhUtMBcpCamWMgJcs2ZdkN5P9wIkg4P2hhiRGCCHXIFRn6LlL5dTlJ1mKpQLt1472M3U866evwYuHX3MrsuHdIh-An5BxNwQlut9oWjqzqc71-Sje33bBbY78XtnItwxft0Rx0/s320/phoenix_rising.jpg" /></a></div><div style="text-align: center;"><br />
</div><br />
<b>as of today I will no longer be using this blog...... </b><br />
<br />
<b>here is where you can find me if you would still like to follow me in my continued pursuit of my personal legend. </b><b style="color: red;">http://undergroundshack.wordpress.com</b><b> In the last few months I have had numerous people wanting to know my workouts, what do i eat, any books I have read, what is on my ipod playlist.. well now you can find it. if you know me, then you aware of the sites I follow, the people I admire and try to emulate... well this site is a metamorphosis of all of my influences. Be prepared to climb trees, run trails, lift weights.... lift heavy weights, row, pick up rocks, stones, sticks and logs. </b><br />
<br />
<b>........hope to see you on the other side</b>Lion Hearthttp://www.blogger.com/profile/15292211516462529772noreply@blogger.com0tag:blogger.com,1999:blog-5943754832835510186.post-87899313512839705632010-05-24T08:53:00.000-07:002010-05-24T08:53:00.553-07:00Feed the Warrior<div style="text-align: center;"><object height="385" width="480"><param name="movie" value="http://www.youtube.com/v/zHtFixj0cWk&hl=en_US&fs=1&"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/zHtFixj0cWk&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object></div>Lion Hearthttp://www.blogger.com/profile/15292211516462529772noreply@blogger.com0tag:blogger.com,1999:blog-5943754832835510186.post-46973028138953346482010-05-23T08:49:00.001-07:002010-05-23T08:49:53.096-07:00Magnet<div style="text-align: center;"><object height="385" width="480"><param name="movie" value="http://www.youtube.com/v/sxcY2hvBQZs&hl=en_US&fs=1&"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/sxcY2hvBQZs&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><span style="font-size: large;"><b>What are you attracting?</b></span></div>Lion Hearthttp://www.blogger.com/profile/15292211516462529772noreply@blogger.com0tag:blogger.com,1999:blog-5943754832835510186.post-25416263824750983662010-05-19T05:23:00.000-07:002010-05-19T05:23:59.799-07:00I'm Not Afraid<div style="text-align: center;"><object height="385" width="480"><param name="movie" value="http://www.youtube.com/v/3a9G2kfPJL8&hl=en_US&fs=1&"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/3a9G2kfPJL8&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object></div><div style="text-align: center;"><br />
</div><div style="text-align: left;"><b><br />
</b></div><div style="text-align: center;"><b> I'm not afraid to take a stand</b><br />
<b> Everybody come take my hand</b><br />
<b> We'll walk this road together, through the storm</b><br />
<b> Whatever weather, cold or warm</b><br />
<b> Just let you know that, you're not alone</b><br />
<b> Holla if you feel that you've been down the same road</b><br />
<br />
<b> (Intro)</b> <br />
<br />
<b> Yeah, It's been a ride...</b> <br />
<b> I guess I had to go to that place to get to this one</b><br />
<b> Now some of you might still be in that place</b><br />
<b> If you're trying to get out, just follow me</b><br />
<b> I'll get you there</b><br />
<br />
<b> (Verse 1)</b> <br />
<br />
<b> You can try and read my lyrics off of this paper before I lay 'em</b> <br />
<b> But you won't take this thing out these words before I say 'em</b><br />
<b> Cause ain't no way I'm let you stop me from causing mayhem</b><br />
<b> When I say 'em or do something I do it, I don't give a damn</b><br />
<b> What you think, I'm doing this for me, so fuck the world</b><br />
<b> Feed it beans, it's gassed up, if a thing's stopping me</b><br />
<b> I'mma be what I set out to be, without a doubt undoubtedly</b><br />
<b> And all those who look down on me I'm tearing down your balcony</b><br />
<b> No if ands or buts don't try to ask him why or how can he</b><br />
<b> From Infinite down to the last Relapse album he's still shit and</b><br />
<b> Whether he's on salary, paid hourly</b><br />
<b> Until he bows out or he shit's his bowels out of him</b><br />
<b> Whichever comes first, for better or worse</b><br />
<b> He's married to the game, like a fuck you for christmas</b><br />
<b> His gift is a curse, forget the earth he's got the urge</b><br />
<b> To pull his dick from the dirt and fuck the universe</b><br />
<br />
<b> (Hook)</b> <br />
<br />
<b> I'm not afraid to take a stand</b> <br />
<b> Everybody come take my hand</b><br />
<b> We'll walk this road together, through the storm</b><br />
<b> Whatever weather, cold or warm</b><br />
<b> Just let you know that, you're not alone</b><br />
<b> Holla if you feel that you've been down the same road</b><br />
<br />
<b> (Verse 2)</b> <br />
<b> Ok quit playin' with the scissors and shit, and cut the crap</b><br />
<b> I shouldn't have to rhyme these words in the rhythm for you to know it's a rap</b><br />
<b> You said you was king, you lied through your teeth</b><br />
<b> For that fuck your feelings, instead of getting crowned you're getting capped</b><br />
<b> And to the fans, I'll never let you down again, I'm back</b><br />
<b> I promise to never go back on that promise, in fact</b><br />
<b> Let's be honest, that last Relapse CD was "ehhhh"</b><br />
<b> Perhaps I ran them accents into the ground</b><br />
<b>Eminem Not Afraid lyrics found on http://www.directlyrics.com.com/eminem-not-afraid-lyrics.html</b><br />
<b> Relax, I ain't going back to that now</b><br />
<b> All I'm tryna say is get back, click-clack BLAOW</b><br />
<b> Cause I ain't playin' around</b><br />
<b> There's a game called circle and I don't know how</b><br />
<b> I'm way too up to back down</b><br />
<b> But I think I'm still tryna figure this crap out</b><br />
<b> Thought I had it mapped out but I guess I didn't</b><br />
<b> This fucking black cloud's still follow's me around</b><br />
<b> But it's time to exercise these demons</b><br />
<b> These motherfuckers are doing jumping jacks now!</b><br />
<br />
<b> (Hook)</b> <br />
<br />
<b> I'm not afraid to take a stand</b> <br />
<b> Everybody come take my hand</b><br />
<b> We'll walk this road together, through the storm</b><br />
<b> Whatever weather, cold or warm</b><br />
<b> Just let you know that, you're not alone</b><br />
<b> Holla if you feel that you've been down the same road</b><br />
<br />
<b> (Bridge)</b> <br />
<br />
<b> And I just can't keep living this way</b> <br />
<b> So starting today, I'm breaking out of this cage</b><br />
<b> I'm standing up, Imma face my demons</b><br />
<b> I'm manning up, Imma hold my ground</b><br />
<b> I've had enough, now I'm so fed up</b><br />
<b> Time to put my life back together right now</b><br />
<br />
<b> (Verse 3)</b> <br />
<br />
<b> It was my decision to get clean, I did it for me</b> <br />
<b> Admittedly I probably did it subliminally for you</b><br />
<b> So I could come back a brand new me, you helped see me through</b><br />
<b> And don't even realise what you did, believe me you</b><br />
<b> I been through the ringer, but they can do little to the middle finger</b><br />
<b> I think I got a tear in my eye, I feel like the king of</b><br />
<b> My world, haters can make like bees with no stingers, and drop dead</b><br />
<b> No more beef flingers, no more drama from now on, I promise</b><br />
<b> To focus soley on handling my responsibility's as a father</b><br />
<b> So I solemnly swear to always treat this roof like my daughters and raise it</b><br />
<b> You couldn't lift a single shingle lonely</b><br />
<b> Cause the way I feel, I'm strong enough to go to the club</b><br />
<b> Put a ??? and lift the whole liquor counter up</b><br />
<b> Cause I'm raising the bar, I shoot for the moon</b><br />
<b> But I'm too busy gazing at stars, I feel amazing and</b><br />
<br />
<b> (Hook)</b> <br />
<br />
<b> I'm not afraid to take a stand</b> <br />
<b> Everybody come take my hand</b><br />
<b> We'll walk this road together, through the storm</b><br />
<b> Whatever weather, cold or warm</b><br />
<b> Just let you know that, you're not alone</b><br />
<b> Holla if you feel that you've been down the same road</b></div>Lion Hearthttp://www.blogger.com/profile/15292211516462529772noreply@blogger.com0tag:blogger.com,1999:blog-5943754832835510186.post-45090031766208856192010-05-17T05:40:00.000-07:002010-05-17T05:40:26.569-07:00Push!<object height="385" width="480"><param name="movie" value="http://www.youtube.com/v/Kbaj2-_VNMs&hl=en_US&fs=1&"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/Kbaj2-_VNMs&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object><br />
<br />
<br />
<b style="background-color: red;">I have watched this video over a dozen times now..and it makes me swell up with emotions every time! By far one of the best, most moving videos I HAVE EVER SEEN.</b>Lion Hearthttp://www.blogger.com/profile/15292211516462529772noreply@blogger.com0tag:blogger.com,1999:blog-5943754832835510186.post-8931926438870415582010-05-12T18:19:00.000-07:002010-05-12T18:19:43.519-07:00You Don't Have Weaknesses....<b>Only inabilities that aren't consider your strengths,....yet. Double Unders use to suck, not anymore. HSPU use to suck, not anymore. Muscle Ups use to suck, not anymore, Snatch use to suck, NOT ANYMORE. if you think that you have a weaknesses, step up to the challenge and make them your strengths. Only weak minded individuals allow certain things to hold them back, are you weak?! if you have mental inabilities, do a personal inventory and turn the wrongs into rights... anger, aggression, selfishness, fix it, ASAP! You know yourself better then anyone, You can change....if you want to... </b><br />
<div style="text-align: center;"><span style="font-size: x-large;"><b>Be Strong, Hold On</b></span></div><br />
<div style="text-align: center;"><object height="385" width="480"><param name="movie" value="http://www.youtube.com/v/0csaaGvXGjg&hl=en_US&fs=1&"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/0csaaGvXGjg&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object></div>Lion Hearthttp://www.blogger.com/profile/15292211516462529772noreply@blogger.com1tag:blogger.com,1999:blog-5943754832835510186.post-71246226148270061242010-05-12T12:17:00.000-07:002010-05-12T18:08:25.334-07:00It Doesn't Matter....what life throws at you! if you believe.... believe in your abilities, believe in the people that you surround yourself with, believe..... BELIEVE IN YOURSELF! <br />
<br />
<br />
<h2><span class="mw-headline" id="How_beliefs_are_formed">How beliefs are formed</span></h2><b>Psychologists study belief formation and the relationship between beliefs and actions. Beliefs form in a variety of ways.</b><br />
<ul><li><b>We tend to internalize the beliefs of the people around us during childhood. <a href="http://en.wikipedia.org/wiki/Albert_Einstein" title="Albert Einstein">Albert Einstein</a> is often quoted as having said that "Common sense is the collection of prejudices acquired by age eighteen." Political beliefs depend most strongly on the political beliefs most common in the community where we live.<sup class="reference" id="cite_ref-5"><a href="http://en.wikipedia.org/wiki/Belief#cite_note-5">[6]</a></sup> Most individuals believe the religion they were taught in childhood.<sup class="reference" id="cite_ref-6"><a href="http://en.wikipedia.org/wiki/Belief#cite_note-6">[7]</a></sup></b></li>
</ul><ul><li><b>People may adopt the beliefs of a charismatic leader, even if those beliefs fly in the face of all previous beliefs, and produce actions that are clearly not in their own self-interest.<sup class="reference" id="cite_ref-7"><a href="http://en.wikipedia.org/wiki/Belief#cite_note-7">[8]</a></sup> Is belief voluntary? Rational individuals need to reconcile their direct reality with any said belief; therefore, if belief is not present or possible, it reflects the fact that contradictions were necessarily overcome using cognitive dissonance.</b></li>
</ul><ul><li><b>The primary thrust of the advertising industry is that repetition forms beliefs, as do associations of beliefs with images of sex, love, and other strong positive emotions.<sup class="reference" id="cite_ref-8"><a href="http://en.wikipedia.org/wiki/Belief#cite_note-8">[9]</a></sup></b></li>
</ul><ul><li><b>Physical trauma, especially to the head, can radically alter a person's beliefs.<sup class="reference" id="cite_ref-9"><a href="http://en.wikipedia.org/wiki/Belief#cite_note-9">[10]</a></sup></b></li>
</ul><b>However, even educated people, well aware of the process by which beliefs form, still strongly cling to their beliefs, and act on those beliefs even against their own self-interest.</b><br />
<br />
<div style="text-align: center;"><b><object height="385" width="480"><param name="movie" value="http://www.youtube.com/v/D89rFWCo1l0&hl=en_US&fs=1&"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/D89rFWCo1l0&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object> </b></div>Lion Hearthttp://www.blogger.com/profile/15292211516462529772noreply@blogger.com0tag:blogger.com,1999:blog-5943754832835510186.post-53651195587203353292010-05-10T15:28:00.000-07:002010-05-10T15:28:40.003-07:00Am I Ready?<div style="text-align: center;"><object height="385" width="480"><param name="movie" value="http://www.youtube.com/v/XPkn8VCpNmc&hl=en_US&fs=1&"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/XPkn8VCpNmc&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object></div><div style="text-align: left;"><span style="font-size: large;"><b><br />
</b></span></div><div style="text-align: left;"><span class="body"><span style="font-size: large;"><b>I'm a dreamer. I</b><b> have to dream and reach for the stars, and if I miss a star then I grab a handful of clouds.</b></span></span> <span style="font-size: large;"><b><br />
<span class="bodybold"> <a href="http://www.brainyquote.com/quotes/quotes/m/miketyson369906.html">Mike Tyson</a> </span></b></span> </div>Lion Hearthttp://www.blogger.com/profile/15292211516462529772noreply@blogger.com0tag:blogger.com,1999:blog-5943754832835510186.post-83567309838497145602010-05-10T06:43:00.000-07:002010-05-10T06:43:12.517-07:00Walk ON Water<div style="text-align: center;"><object height="385" width="640"><param name="movie" value="http://www.youtube.com/v/Oe3St1GgoHQ&hl=en_US&fs=1&"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/Oe3St1GgoHQ&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="640" height="385"></embed></object></div><div style="text-align: center;"><br />
</div><div style="text-align: left;"><span class="sqq">“<a class="sqq" href="http://thinkexist.com/quotation/the-miracle-is-not-to-walk-on-water-the-miracle/411136.html">The miracle is not to walk on water. The miracle is to walk on the green earth, dwelling deeply in the present moment and feeling truly alive.</a>”</span><span class="sqc" style="float: right;"><a class="sqc" href="http://thinkexist.com/quotes/sent-by/romanticinct/"></a></span><img align="middle" alt="" height="9" src="http://thinkexist.com/i/sq/as4.gif" title="Author Popularity 8/10" width="11" /> <a class="sqa" href="http://thinkexist.com/quotes/thich_nhat_hanh/">Thich Nhat Hanh</a></div><div style="text-align: center;"><br />
</div>Lion Hearthttp://www.blogger.com/profile/15292211516462529772noreply@blogger.com1tag:blogger.com,1999:blog-5943754832835510186.post-40980113777034243542010-05-09T05:48:00.000-07:002010-05-09T05:48:24.310-07:00300 Spartan<div style="text-align: center;"><span style="font-size: x-large;"><b>Time: <span style="color: red;">10:52</span></b></span></div><div style="text-align: center;"><object height="385" width="480"><param name="movie" value="http://www.youtube.com/v/pTjnhS96Nyo&hl=en_US&fs=1&"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/pTjnhS96Nyo&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object></div><div style="text-align: left;"><b>"<span style="color: red;">Remember us</span>." As simple an order as a king can give. "<span style="color: red;">Remember why we died</span>." For he did not wish tribute, nor song, nor monuments nor poems of war and valor. His wish was simple. "<span style="color: red;">Remember us</span>," he said to me. That was his hope, should any free soul come across that place, in all the countless centuries yet to be. May all our voices whisper to you from the ageless stones, "<span style="color: red;">Go tell the Spartans, passerby, that here by Spartan law, we lie</span>." </b></div><div style="text-align: center;"><br />
</div>Lion Hearthttp://www.blogger.com/profile/15292211516462529772noreply@blogger.com0tag:blogger.com,1999:blog-5943754832835510186.post-19792964774360373442010-05-06T04:51:00.000-07:002010-05-06T04:51:52.122-07:00The Richest Man in Babylon<div style="color: red; text-align: center;"><span style="font-size: large;"><b> Where the determination is, the way can be found. </b></span></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><b><object height="385" width="480"><param name="movie" value="http://www.youtube.com/v/rmWGaKgXnHM&hl=en_US&fs=1&"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/rmWGaKgXnHM&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object></b></div><br />
<b>wod 1:<br />
For time: <br />
15 Back Squats @ body weight<br />
750 meter row<br />
15 Burpees<br />
<br />
7minute break<br />
<br />
wod 2:<br />
Complete as many rounds as possible in 7 minutes:<br />
5 One Arm KB Power Snatch (RT) (1.5 work on form)<br />
5 One Arm KB Power Snatch (LT) (1.5 work on form)<br />
5 Push Ups/ HSPU (alternate rounds)<br />
<br />
7 minute break<br />
<br />
wod 3:<br />
Complete as many rounds in seven minutes as you can of:<br />
95 pound Squat clean, 10 reps<br />
20 Sit-ups</b>Lion Hearthttp://www.blogger.com/profile/15292211516462529772noreply@blogger.com0tag:blogger.com,1999:blog-5943754832835510186.post-57089271831184688852010-05-05T17:42:00.000-07:002010-05-05T17:42:07.538-07:00Have Fun<div style="text-align: center;"><object height="385" width="480"><param name="movie" value="http://www.youtube.com/v/XBIajxETI5w&hl=en_US&fs=1&"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/XBIajxETI5w&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object></div><div style="text-align: center;"><br />
</div><div style="color: red; text-align: left;"><span style="font-size: large;"><b><span class="sqq">“<a class="sqq" href="http://thinkexist.com/quotation/in_times_of_great_stress_or_adversity-it-s_always/214567.html">In times of great stress or adversity, it's always best to keep busy, to plow your anger and your energy into something positive.</a>”</span><img align="middle" alt="" height="9" src="http://thinkexist.com/i/sq/as0.gif" title="Author Popularity 0/10" width="11" /> <a class="sqa" href="http://thinkexist.com/quotes/lee_iacocca/">Lee Iacocca </a></b></span></div><div style="color: red; text-align: left;"><br />
</div><div style="text-align: center;"><span style="font-size: large;"><b><object height="385" width="480"><param name="movie" value="http://www.youtube.com/v/qN89w0kwitA&hl=en_US&fs=1&"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/qN89w0kwitA&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object> </b></span></div><div style="color: red; text-align: left;"></div>Lion Hearthttp://www.blogger.com/profile/15292211516462529772noreply@blogger.com0tag:blogger.com,1999:blog-5943754832835510186.post-27908104529489246972010-05-05T05:24:00.000-07:002010-05-05T05:24:12.636-07:00Find A Way<div style="color: red; text-align: center;"><span style="font-size: large;"><b><span class="sqq">“<a class="sqq" href="http://thinkexist.com/quotation/the_way_is_not_in_the_sky-the_way_is_in_the_heart/296846.html">The way is not in the sky. The way is in the heart.</a>”</span><img align="middle" alt="" height="9" src="http://thinkexist.com/i/sq/as5.gif" title="Author Popularity 10/10" width="11" /> <a class="sqa" href="http://thinkexist.com/quotes/buddha/">Buddha </a></b></span></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><object height="385" width="480"><param name="movie" value="http://www.youtube.com/v/Haot80K_oKo&hl=en_US&fs=1&"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/Haot80K_oKo&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><span style="font-size: x-large;"><b>WHATEVER it is that needs to be done in LIFE, you can ALWAYS find a way..........</b></span></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><br />
</div>Lion Hearthttp://www.blogger.com/profile/15292211516462529772noreply@blogger.com0tag:blogger.com,1999:blog-5943754832835510186.post-80534310313480442512010-05-04T09:24:00.000-07:002010-05-04T09:24:52.665-07:00Rebuilding of Kepler Part 2<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQCMOl1QC9yyiUAk6FECIffXTaKb8VP4paO8cB_wJG62uRhIrlk5UZOjym3m71JQiIfMaN7b7XJ-cTc-mVSmXJ9WiRafnbZXj-6sfFrs41foTLWqs7Wrf6AsMg8hwMqfSQkwfHgToB_rc/s1600/focus.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQCMOl1QC9yyiUAk6FECIffXTaKb8VP4paO8cB_wJG62uRhIrlk5UZOjym3m71JQiIfMaN7b7XJ-cTc-mVSmXJ9WiRafnbZXj-6sfFrs41foTLWqs7Wrf6AsMg8hwMqfSQkwfHgToB_rc/s320/focus.jpg" /></a></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><span style="font-size: large;"><b>-I eat the way I am suppose to eat</b></span></div><div style="text-align: center;"><span style="font-size: large;"><b>-I do not consume things that are toxic</b></span></div><div style="text-align: center;"><span style="font-size: large;"><b>-I meditate daily</b></span></div><div style="text-align: center;"><span style="font-size: large;"><b>-I am not selfish</b></span></div><div style="text-align: center;"><br />
</div><div style="text-align: center;"><span style="font-size: large;"><b><span style="font-size: x-large;"> I AM</span></b></span></div><br />
<br />
<div style="text-align: center;"><object height="385" width="480"><param name="movie" value="http://www.youtube.com/v/NS0QmV1913A&hl=en_US&fs=1&"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/NS0QmV1913A&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object></div>Lion Hearthttp://www.blogger.com/profile/15292211516462529772noreply@blogger.com0tag:blogger.com,1999:blog-5943754832835510186.post-59830255477971533912010-05-03T14:31:00.000-07:002010-05-03T14:33:33.844-07:00Rebuilding of Kepler<div style="text-align: center;"><span style="font-size: x-large;"><b><span style="font-size: small;"></span><embed allowfullscreen="true" allowscriptaccess="always" bgcolor="#" flashvars="&image=http://d1xm19c2e3uqmo.cloudfront.net/103898_koshadillzflow_1272696200379_l.jpg&logo=http://sicfit.com/resources/photo/5/sicfitoverlay.png&file=http://s3.amazonaws.com/flocasts-user-videos/103898_koshadillzflow_1272696200379.mp4&frontcolor=000000&lightcolor=cc9900&controlbar=over&stretching=fill" height="270" src="http://sicfit.com/flo_assets/mediaplayer-4.2/player.swf" width="480" wmode="transparent"></embed></b></span><br />
<div><span style="font-size: x-large;"><b>-I will not neglect my warm-up time</b></span></div></div><div style="text-align: center;"><span style="font-size: x-large;"><b>-I will not neglect proper form</b></span></div><div style="text-align: center;"><span style="font-size: x-large;"><b>-I will not neglect proper nutrition</b></span></div><div style="text-align: center;"><span style="font-size: x-large;"><b>-I will not neglect my cool down</b></span><span style="font-size: large;"><span class="UIStory_Message"> </span></span><br />
<div style="color: #cc0000;"><b><span style="font-size: large;"><span class="UIStory_Message">Your not just training for this season, you are training for the rest of your life... Zach Even-Esh</span></span></b></div></div>Lion Hearthttp://www.blogger.com/profile/15292211516462529772noreply@blogger.com0tag:blogger.com,1999:blog-5943754832835510186.post-27016768964282904052010-04-27T06:36:00.000-07:002010-04-27T06:36:31.119-07:00Life<h6 class="uiStreamMessage" style="color: red; font-weight: normal;"><span style="font-size: large;">“Love life and life will love you back. Love people and they will love you back.” ~Arthur Rubinstein</span></h6><br />
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<span style="font-size: large;"><br />
</span><br />
<span style="font-size: large;"><b>My Wod:</b></span><br />
<div style="color: #660000;"><span style="font-size: large;"><b> tire wod is flip the tire jump in jump out run around repeat. will do that the length of the bay doors and back for 10 trips. add 5 burpees at each end every time. </b></span></div><br />
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<h1 class="article_headline" style="text-align: center;">Doctor's kindness restores man's sight</h1><h2 class="article_subhead" style="text-align: center;">Lack of insurance had kept patient from getting care</h2><ul class="article_meta clear"><li> By <a href="http://www.vcstar.com/staff/alicia-doyle/" title="Alicia Doyle">Alicia Doyle</a> </li>
</ul><br />
<b>When William Noriega of Victorville developed cataracts in both eyes at age 40 — and was unable to afford a simple operation to fix them because of a lack of insurance — he never expected an ophthalmologist in Ventura County to not only restore his sight for free but also restore his faith in humanity.</b><br />
<b>“I’m just grateful and amazed that there’s still goodness left in humanity,” said Noriega, 43, just one week after undergoing surgery on his left eye at the Pacific Surgery Center of Ventura. He had surgery on his right eye on April 13.</b><br />
<b>“This has restored my faith in humanity,” continued Noriega, who stayed with his father, Robert Mankin, in Ojai while he recuperated. “I couldn’t get help anywhere in California. I found door close after door close after door close. But I’m a firm believer in karma, so this makes me kind of think I must be doing something right.”</b><br />
<b>The operation was made possible by Dr. Bryant Lum, an ophthalmologist with Lum Eye and Vision Center, who agreed to fix Noriega’s eyes for free after reading a letter written to the editor of his local newspaper by Noriega’s father.</b><br />
<b>“My 40-year-old son has developed cataracts in both eyes. He can no longer drive or work. He has lost the ability to support his family and pay for insurance. A simple operation would restore his sight and make him a taxpayer again instead of a welfare recipient,” stated the letter written in November by Mankin.</b><br />
<b>“Although his condition is not life-threatening, how many people are there in similar situations? It is unacceptable that he needs to feel like a burden on society when he has been a productive citizen all his life. I’m sure he would gladly pay for a public-option policy if he could see to work!”</b><br />
<b>“As I read this, I thought, if that’s all this guy needs, maybe we can help him,” Lum recalled. “I do several hundred cataract surgeries a year at an ambulatory surgery center in Ventura, and one more wouldn’t be a big deal. But this cataract surgery could change this patient’s life. Even without a public option, we might be able to help him out from the private sector.”</b><br />
<b>It is rare for a person this young to develop visually significant cataracts, Lum said.</b><br />
<b>“Most cataract surgery is done in the elderly; however, cataracts can be found even in infants,” Lum said. “William is more rare because he has no family history of cataracts. He also has no predisposing factors such as trauma or high-risk medication use. We don’t know why he developed his cataracts. They have progressed to the point that he is unable to work or function normally. He is unable to drive safely or read.”</b><br />
<b>Noriega’s cataract surgery involved a lens implant.</b><br />
<b>“A cataract is a clouding of the usually clear crystalline lens of the eye,” explained Lum, who removed Noriega’s left cataract using an ultrasonic probe through an incision less than one-fourth of an inch in size. A folding lens implant was implanted through this incision. The operation took about 10 minutes. “The success rate with this type of surgery is close to 99 percent in my practice. I would expect his postoperative vision to be close to 20/20.”</b><br />
<b>The total fee for this surgery would be close to $10,000, or $5,000 per eye, Lum said.</b><br />
<b>“This includes the surgeon fee, the surgery center fee, the anesthesiologist and the intraocular lens implant,” he added. “If it were performed in a hospital, it would be substantially more expensive.”</b><br />
<b>As a shareholder of an ambulatory surgery center, Pacific Surgery Center of Ventura, Lum has the ability to perform a limited amount of uncompensated care.</b><br />
<b>“We have a great group of physicians, podiatrists and anesthesiologists who are also willing to donate their time, on a limited basis,” said Lum, further praising Keith Wintermute, the administrator of Pacific Surgery Center.</b><br />
<b>“He contacted Bausch & Lomb, the maker of the intraocular lens implant. B&L was gracious enough to donate their best premium lens implant for the surgery,” Lum said. “Unlike standard lens implants, this implant should allow William good distance- and near-vision at the same time.”</b><br />
<b>It goes without saying that Lum is a saint, Mankin said.</b><br />
<b>“We can’t believe that he just read an article in the paper and was motivated to help a total stranger,” Mankin said. “This happened around Christmastime and Dr. Lum called before Christmas; it was the best present we could ever have.”</b><br />
<b>With this surgery, “I am confident that William will regain excellent vision,” Lum said. “In my short time with him, he seems very motivated to return to the work force.”</b><br />
<b>Noriega, whose job involves the physical labor of landscaping, looks forward to getting back to work after he heals from the surgery on his right eye.</b><br />
<b>“All I have to wait is possibly two more months, and I’ll be back again with eyeballs that are kind of like bionic in that they’re never going to fail me again,” Noriega said. “For the rest of my life I’ll have perfect vision it’s miraculous.”</b>Lion Hearthttp://www.blogger.com/profile/15292211516462529772noreply@blogger.com0tag:blogger.com,1999:blog-5943754832835510186.post-8305287290155158292010-04-26T20:13:00.000-07:002010-04-26T20:13:52.278-07:00FocUsed<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYslo7_b_7rlqe5aXlFm6D4OuIQG9ZCPQco9c9we6Eee0tI6jKFYyNjlhoFeEQcCSb8WBsxO6SXwP7eja9wdZTeZWC8LtPP81q8ZgxlvIs03mCpfMOskYEk6ivQSYAy4Kjuoo7p-6sMq0/s1600/IMG_2847.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYslo7_b_7rlqe5aXlFm6D4OuIQG9ZCPQco9c9we6Eee0tI6jKFYyNjlhoFeEQcCSb8WBsxO6SXwP7eja9wdZTeZWC8LtPP81q8ZgxlvIs03mCpfMOskYEk6ivQSYAy4Kjuoo7p-6sMq0/s320/IMG_2847.jpg" /></a></div><div style="text-align: center;"><br />
</div><br />
<b>My Wod: <span style="color: red;">12:10</span></b><br />
<b>10 Muscle ups</b><br />
<b>100 Du's</b><br />
<b>8 Muscle ups</b><br />
<b>80 Du's</b><br />
<b>6 Muscle ups</b><br />
<b>60 Du's</b><br />
<b>4 Muscle ups</b><br />
<b>40 Du's</b><br />
<b>2 Muscle ups</b><br />
<b>20 Du's</b><br />
<b><br />
</b><br />
<b>it use to take me 13 minutes to do 30 muscle ups...I have come a long way with these, as well as my Du's!</b><br />
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</b><br />
<b>Wod 2: <span style="color: red;">41:00</span></b><br />
<b>6 rounds for time<br />
15 Power Clean & Jerk @ 135#<br />
20 KB Swings @ 1.5 pood (24 kg)<br />
Run 400 meters</b> <br />
<b>messed this up big time, first 4 rds I didn't jerk, last 2 rds I did.... with a extra/ final round of 25 clean jerk to make amends for not paying attention.... my right hip flexor is still pretty sore, but all in all a good days worth of work put in.</b>Lion Hearthttp://www.blogger.com/profile/15292211516462529772noreply@blogger.com1tag:blogger.com,1999:blog-5943754832835510186.post-13552628234137023112010-04-21T20:04:00.000-07:002010-04-21T20:04:37.122-07:00Now Now!<div style="text-align: center;"><object height="385" width="480"><param name="movie" value="http://www.youtube.com/v/zvd3kaupZ60&hl=en_US&fs=1&"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/zvd3kaupZ60&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object></div><div style="text-align: center;"><span style="font-size: large;"><b><span style="color: red;">what are you waiting on?!!?!?!?!?</span></b></span></div><div style="text-align: center;"><br />
</div><div style="text-align: left;"><b>SWOD:<br />
Squat 10x2 @ 65% of 1 RM (45 seconds rest)<br />
*work on moving the bar as fast as possible<br />
Bench 5x5 @ 90% of 5 RM<br />
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DWOD:<br />
Complete 3 rounds for time of:<br />
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8 Muscle Snatches 135 lbs (or power snatch)<br />
10 Ring Dips<br />
12 Toes to Bars </b></div>Lion Hearthttp://www.blogger.com/profile/15292211516462529772noreply@blogger.com0tag:blogger.com,1999:blog-5943754832835510186.post-86047112892610638012010-04-20T22:37:00.000-07:002010-04-21T20:08:28.804-07:00Day 30<h1 style="text-align: left;"><span style="font-size: small;">Following article was taken from http://www.socalsc.com/ </span></h1><h1 style="text-align: center;"><a href="http://www.socalsc.com/page/index.php?menu=blog&page=blog&hide&id=10071">Top 10 Training Myths</a></h1><b><b>1. Static stretching prepares you for competition/practice.</b></b><br />
<b> Static stretching actually reduces power output. Athletes should prepare for practice by doing a dynamic warm up that progresses from basic, low intensity movements to faster, more explosive movements as the muscles loosen up. The goal is to simulate movements that athletes will be using in practice or a game. What happens when you try to stretch a cold rubber band? You can think about your muscles the same way.</b><br />
<b><b>2. Strength training makes females too bulky</b></b><br />
<b> Many of the female athletes we train have this popular mindset. However, look at some elite female athletes like Mia Hamm or Lisa Leslie. They certainly train with weights, but no one would accuse them of having manly physiques. Strength training will improve performance and reduce injury if done correctly.</b><br />
<div align="center"><b><a href="http://www.elitefts.com/images/PICTURES/mia_hamm.jpg" rel="gb_image[]"><img alt="" src="http://www.elitefts.com/images/PICTURES/mia_hamm.jpg" width="237" /></a></b></div><b><b>3. You can’t train speed.</b></b><br />
<b> For some reason, the popular belief is that you’re born with a certain amount of “speed” and you can’t improve it. Nothing could be further from the truth. Most young athletes are so physically weak and mechanically out of tune that significant improvements in speed can be made often just by working on technique and form. Athletes at any age and any level can improve speed when implementing a complete speed training program designed to improve and develop the entire athlete. <b>{Use the link <a href="http://www.completespeedtraining.com/">http://www.completespeedtraining.com/</a> for the words “speed training” in the last sentence.}</b></b><br />
<b><b>4. Training slow makes you fast.</b></b><br />
<b> I don’t think coaches directly think this way but their training techniques imply otherwise. This is especially true in sports that involve a higher aerobic element such as soccer, field hockey, or lacrosse. I see kids out running mileage and doing long, slow intervals of several minutes of continuous running. This will get them in shape. However, in games, I see kids jogging, jogging and then sprinting at full speed for 20–30 yards. Then they run, jog, and sprint for 20–30 more yards. If you want kids to improve their acceleration and top speed so that they can get to the ball faster or get back on defense, you have to train by running at full speed in practice.</b><br />
<b><b>5. You must train hard every day.</b></b><br />
<b> The workout itself is only a piece of the training puzzle. It’s the time between intense workouts—the recovery—where athletes make their improvements. Generally, it takes 36–48 hours to recover from high intensity training. If athletes are doing too much too often, they become overtrained. Coaches can expect to see an increase in injuries, complaints about being sore more often, decreased performance, and higher levels of fatigue earlier in games. It’s always better to under train an athlete than overtrain. Err on the side of caution to get maximal results.</b><br />
<b><b>6. Strength training will stunt a young athlete’s growth.</b></b><br />
<b> This is another myth held over from a different time. On a daily basis, kids as young as seven years old are playing organized sports year round. They’re tackling, getting tackled, sliding, and falling. These loads on the body can have a much greater physical impact than a well-designed strength training program. Though we don’t usually begin training with weights with prepubescent athletes, they can benefit from body weight exercises such as push-ups, lunges, and sit-ups. This will increase muscular efficiency, speed up recovery, and improve coordination and overall speed.</b><br />
<b><b>7. The harder the workout, the better the result.</b></b><br />
<b> Some athletes (and coaches) have this mentality that if a workout doesn’t reduce them to complete exhaustion and/or make them vomit, it wasn’t an effective workout. I can tell you that those who have this mentality probably see many injuries and frustrating performances. The purpose of a workout is to stimulate an adaptation by the body. If the body is forced to do too much work in a given time period, it will break down. The skill in coaching is to stimulate the adaptation in the body without reaching a point of diminishing returns.</b><br />
<b><b>8. Interval training is the same as speed training.</b></b><br />
<b> Repeatedly running 100s, 200s, etc. won’t improve top speeds. Even running repeat 40s with short recovery periods won’t improve acceleration and top speed. Speed work is defined as 2–8 seconds of maximal intensity running with full recovery. That means there should be at least two minutes of light dynamic movement between each effort. This goes against the experience of some coaches but is the only way to improve speed. An athlete must be able to focus on proper form and maintain intensity in order to get faster. If they don’t recover properly from each interval, they won’t be able to replicate proper mechanics with consistency and they can’t improve.</b><br />
<b><b>9. Flexibility won’t help you get faster.</b></b><br />
<b> Both coaches and athletes spend so much time on the skills of their sport, speed training, and conditioning, they often forget a fundamental component of success—flexibility. After practice or a game, the muscles are warm and loose. This is the time to work on increasing flexibility. So many athletes suffer injuries or compete below their capacity because poor flexibility inhibits their range of motion and speed. We see this in the hips and hip flexors where the stride lengths of athletes appear conspicuously short. Most often we see this in male athletes who will lift weights, train hard, and then skip out on their cool down and flexibility work.</b><br />
<b><b>10. Lift your knees.</b></b><br />
<b> When parents and coaches want their kids to run faster or when the kids are beginning to fatigue, I hear many yell at the kids, “Lift your knees. Get your knees up.” This is one of the most backward cues that we can give to athletes. The way to <a href="http://www.completespeedtraining.com/" target="_blank">run faster</a> is to apply more force to the ground. Every action has an equal and opposite reaction so the more force that you apply to the ground, the more the ground will give back. So when we cue athletes to lift their knees, we’re doing two things incorrectly. One, we’re telling them to use their hip flexors to lift instead of their glutes and hamstrings to drive down. Just think about the size of your hip flexor versus the size of your glutes and hamstrings. Now which muscles do you think can create more force and therefore more speed?</b><br />
<b> Second, we’re cueing them to do a movement that is in opposition to what generates speed. If an athlete learns at age seven to lift his knees when he needs a burst of speed, the improper cue will be hardwired into his brain. To unlearn that as a teenager and to do the opposite and drive down will delay the athlete’s progress. He or she will have a difficult time coordinating an entirely new way of running and will potentially have to take a step or two backward. That’s why it’s critical to learn proper form early and get an advantage over those who still aren’t getting the best instruction. So cue athletes to step over the opposite knee and drive the foot down into the ground with the foot landing underneath the hip.</b><br />
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<b><i>Patrick Beith is the co-owner of Athletes’ Acceleration, Inc. He holds his bachelor’s of science degree in exercise physiology and is recognized by the National Strength and Conditioning Association (CSCS), the National Academy of Sports Medicine (PES), the American College of Sports Medicine (HFI), the International Youth Conditioning Association (IYCA), and the USA Track and Field Coaching Level II (jumps, sprints, hurdles, and relays).</i></b><br />
<b> </b><br />
<b><i>Elite Fitness Systems strives to be a recognized leader in the strength training industry by providing the highest quality strength training products and services while providing the highest level of customer service in the industry. For the best training equipment, information, and accessories, visit us at www.EliteFTS.com.</i></b><br />
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<b><span class="GBThreadMessageRow_Date"></span><span bindpoint="branchLinkWrapper" class="GBThreadMessageRow_BranchLink"></span><span bindpoint="reportLinkWrapper" class="GBThreadMessageRow_ReportLink"></span></b> <br />
<div class="GBThreadMessageRow_Body"><div class="GBThreadMessageRow_Body_Content"><b> SWOD<br />
8x2 Power Snatch<span style="color: red;"> worked my weight up to 145#</span><br />
<br />
DWOD #1: (.Com for 4/20) <span style="color: red;">225/ 245</span><br />
Clean one rep every minute on the minute for 15 minutes.<br />
Tommy Hackenbruck 335/275lbs, Ben Crook 305/275lbs<br />
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DWOD #2:(equipment needed Rower/ barbell and weights)<br />
Row 2000M for time, immediately after static hold 60% of 1RM DEAD LIFT for time....once the weight is dropped, <span style="color: red;">7:15/ 40seconds</span><br />
Row 1500M for time, immediately after static hold 65% of 1RM DEAD LIFT for time....once the weight is dropped, <span style="color: red;">5:30/ 30seconds</span><br />
Row 1000M for time, immediately after static hold 70% of 1RM DEAD LIFT for time....once the weight is dropped, <span style="color: red;">4:00/ 30 seconds</span><br />
Row 500M for time, immediately after static hold 75% of 1RM DEAD LIFT for time.....once the weight is dropped, <span style="color: red;">1:45/ 30seconds</span></b><br />
<b></b><br />
<b>250mrow <span style="color: red;">45seconds/ 25 seconds at 80% of 1RM</span><br />
<br />
SHOULD BE INTENSE!!!! </b></div></div>Lion Hearthttp://www.blogger.com/profile/15292211516462529772noreply@blogger.com0tag:blogger.com,1999:blog-5943754832835510186.post-65587406988429409502010-04-20T04:38:00.000-07:002010-04-20T22:39:58.565-07:00Oh! The Places You'll Go!<div style="text-align: center;"><b><b>Oh! The Places You’ll Go!<br />
by the incomparable Dr. Seuss</b></b></div><div></div><div style="text-align: center;"><b>Congratulations!<br />
Today is your day.<br />
You’re off to Great Places!<br />
You’re off and away!</b></div><div style="text-align: center;"></div><div style="text-align: center;"><b>You have brains in your head.<br />
You have feet in your shoes.<br />
You can steer yourself any direction you choose.<br />
You’re on your own. And you know what you know. And YOU are the guy who’ll decide where to go.</b></div><div style="text-align: center;"></div><div style="text-align: center;"><b>You’ll look up and down streets. Look’em over with care. About some you will say, “I don’t choose to go there.” With your head full of brains and your shoes full of feet, you’re too smart to go down a not-so-good street.</b></div><div style="text-align: center;"></div><div style="text-align: center;"><b>And you may not find any you’ll want to go down. In that case, of course, you’ll head straight out of town. It’s opener there in the wide open air.</b></div><div style="text-align: center;"></div><div style="text-align: center;"><b>Out there things can happen and frequently do to people as brainy and footsy as you.</b></div><div style="text-align: center;"></div><div style="text-align: center;"><b>And when things start to happen, don’t worry. Don’t stew. Just go right along. You’ll start happening too.</b></div><div style="text-align: center;"></div><div style="text-align: center;"><b>Oh! The Places You’ll Go!</b></div><div style="text-align: center;"></div><div style="text-align: center;"><b>You’ll be on your way up!<br />
You’ll be seeing great sights!<br />
You’ll join the high fliers who soar to high heights.</b></div><div style="text-align: center;"></div><div style="text-align: center;"><b>You won’t lag behind, because you’ll have the speed. You’ll pass the whole gang and you’ll soon take the lead. Wherever you fly, you’ll be best of the best. Wherever you go, you will top all the rest.</b></div><div style="text-align: center;"></div><div style="text-align: center;"><b>Except when you don’t.<br />
Because, sometimes, you won’t.</b></div><div style="text-align: center;"></div><div style="text-align: center;"><b>I’m sorry to say so but, sadly, it’s true that Bang-ups and Hang-ups can happen to you.</b></div><div style="text-align: center;"></div><div style="text-align: center;"><b>You can get all hung up in a prickle-ly perch. And your gang will fly on. You’ll be left in a Lurch.</b></div><div style="text-align: center;"></div><div style="text-align: center;"><b>You’ll come down from the Lurch with an unpleasant bump. And the chances are, then, that you’ll be in a Slump.</b></div><div style="text-align: center;"></div><div style="text-align: center;"><b>And when you’re in a Slump, you’re not in for much fun. Un-slumping yourself is not easily done.</b></div><div style="text-align: center;"></div><div style="text-align: center;"><b>You will come to a place where the streets are not marked. Some windows are lighted. But mostly they’re darked. A place you could sprain both your elbow and chin! Do you dare to stay out? Do you dare to go in? How much can you lose? How much can you win?</b></div><div style="text-align: center;"></div><div style="text-align: center;"><b>And if you go in, should you turn left or right…or right-and-three-quarters? Or, maybe, not quite? Or go around back and sneak in from behind? Simple it’s not, I’m afraid you will find, for a mind-maker-upper to make up his mind.</b></div><div style="text-align: center;"></div><div style="text-align: center;"><b>You can get so confused that you’ll start in to race down long wiggled roads at a break-necking pace and grind on for miles across weirdish wild space, headed, I fear, toward a most useless place.</b></div><div style="text-align: center;"></div><div style="text-align: center;"><b>The Waiting Place…for people just waiting.</b></div><div style="text-align: center;"></div><div style="text-align: center;"><b>Waiting for a train to go or a bus to come, or a plane to go or the mail to come, or the rain to go or the phone to ring, or the snow to snow or waiting around for a Yes or No or waiting for their hair to grow. Everyone is just waiting.</b></div><div style="text-align: center;"></div><div style="text-align: center;"><b>Waiting for the fish to bite or waiting for wind to fly a kite or waiting around for Friday night or waiting, perhaps, for their Uncle Jake or a pot to boil, or a Better Break or a string of pearls, or a pair of pants or a wig with curls, or Another Chance. Everyone is just waiting.</b></div><div style="text-align: center;"></div><div style="text-align: center;"><b>No! That’s not for you!<br />
Somehow you’ll escape all that waiting and staying. You’ll find the bright places where Boom Bands are playing. With banner flip-flapping, once more you’ll ride high! Ready for anything under the sky. Ready because you’re that kind of a guy!</b></div><div style="text-align: center;"></div><div style="text-align: center;"><b>Oh, the places you’ll go! There is fun to be done! There are points to be scored. There are games to be won. And the magical things you can do with that ball will make you the winning-est winner of all. Fame! You’ll be famous as famous can be, with the whole wide world watching you win on TV.</b></div><div style="text-align: center;"></div><div style="text-align: center;"><b>Except when they don’t. Because, sometimes, they won’t.</b></div><div style="text-align: center;"></div><div style="text-align: center;"><b>I’m afraid that some times you’ll play lonely games too. Games you can’t win ‘cause you’ll play against you.</b></div><div style="text-align: center;"></div><div style="text-align: center;"><b>All Alone!<br />
Whether you like it or not, Alone will be something you’ll be quite a lot.</b></div><div style="text-align: center;"></div><div style="text-align: center;"><b>And when you’re alone, there’s a very good chance you’ll meet things that scare you right out of your pants. There are some, down the road between hither and yon, that can scare you so much you won’t want to go on.</b></div><div style="text-align: center;"></div><div style="text-align: center;"><b>But on you will go though the weather be foul. On you will go though your enemies prowl. On you will go though the Hakken-Kraks howl. Onward up many a frightening creek, though your arms may get sore and your sneakers may leak. On and on you will hike. And I know you’ll hike far and face up to your problems whatever they are.</b></div><div style="text-align: center;"></div><div style="text-align: center;"><b>You’ll get mixed up, of course, as you already know. You’ll get mixed up with many strange birds as you go. So be sure when you step. Step with care and great tact and remember that Life’s a Great Balancing Act. Just never forget to be dexterous and deft. And never mix up your right foot with your left.</b></div><div style="text-align: center;"></div><div style="text-align: center;"><b>And will you succeed?<br />
Yes! You will, indeed!<br />
(98 and ¾ percent guaranteed.)</b></div><div style="text-align: center;"></div><div style="text-align: center;"><b>Kid, you’ll move mountains!<br />
So…be your name Buxbaum or Bixby or Bray or Mordecai Ale Van Allen O’Shea, you’re off to Great Places!<br />
Today is your day!<br />
Your mountain is waiting.<br />
So…get on your way!</b></div><br />
<br />
<b>SWOD:</b><br />
<b>Overhead Squat 3, 3, 3, 3, 3 <span style="color: red;">180, 180, 185, 185, 185 ass to ankles!</span></b><br />
<b>Press 5x1 <span style="color: red;">155, 165, 170, 175 pr, 180 pr</span></b><br />
<b><br />
</b><br />
<b>DWOD:<span style="color: red;"> 6:12</span></b><br />
<b>3rds </b><br />
<b>4 HSPU</b><br />
<b>8 135# clean to overhead</b><br />
<b>12 burpees</b><br />
<br />
<b>10 minute rest</b><br />
<b> </b><br />
<b>'Fat Helen' 45# weight vest <span style="color: red;">14:12</span></b><br />
<b>400m run</b><br />
<b>21 swings</b><br />
<b>12 pullups</b><br />
<div style="text-align: center;"><b><object height="385" width="480"><param name="movie" value="http://www.youtube.com/v/Z50ZveXL-Ps&hl=en_US&fs=1&"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/Z50ZveXL-Ps&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object></b></div>Lion Hearthttp://www.blogger.com/profile/15292211516462529772noreply@blogger.com0tag:blogger.com,1999:blog-5943754832835510186.post-24651721505537820782010-04-19T09:20:00.000-07:002010-04-20T04:20:01.263-07:00New Breed of Men by Zach Even-Esh<object classid="clsid:d27cdb6e-ae6d-11cf-96b8-444553540000" codebase="http://download.macromedia.com/pub/shockwave/cabs/flash/swflash.cab#version=6,0,40,0" height="360" width="480"><embed type="application/x-shockwave-flash" src="http://www.manofsteelchallenge.com/player.swf" flashvars="file=http://mos.s3.amazonaws.com/ManofSteel.flv" height="360" width="480"></object> <br />
<b><b>The Man of Steel 12 Week Training System is <a href="http://manofsteelchallenge.com/" onclick="javascript:urchinTracker('/outbound/manofsteelchallenge.com?ref=http_//us.mc1102.mail.yahoo.com/mc/welcome?.gx=1_.tm=1271693818_.rand=9ct73qkrs0vp7');" target="_blank"><span style="color: red;">HERE.</span></a></b></b><br />
<b>It’s time for The NEW Breed of Men to be built.</b><br />
<b>Strong as Hell, Lean, Athletic, Explosive and Highly Conditioned.</b><br />
<b>No longer do you need to have your own garage set up or basement gym to get in an ass kicking workout.</b><br />
<b>No longer do you need to train for endless hours in the gym. 30 – 45 minutes will get the job done when you follow <a href="http://manofsteelchallenge.com/" onclick="javascript:urchinTracker('/outbound/manofsteelchallenge.com?ref=http_//us.mc1102.mail.yahoo.com/mc/welcome?.gx=1_.tm=1271693818_.rand=9ct73qkrs0vp7');" target="_blank"><span style="color: red;"><b>The MOS 12 Week Challenge.</b></span></a></b><br />
<b><b>You can follow the MOS system in a commercial or globo gym </b>and I suggest you crank up your I Pod to avoid the shitty music being played in commercial gyms.</b><br />
<b>You’re gonna HAVE to be in the zone when you train though. NO cell phones or other distractions.</b><br />
<b><span style="font-size: medium;"><span style="color: red;"><b>Follow these 11 Tips to Become a Man of Steel</b></span></span></b><br />
<b><b>1) Train Like an Animal</b> – Run, Jump, Sprint, Crawl & Climb</b><br />
<b><b>2) Powerlift</b> – Get Strong as Hell in the Squat, Bench & Deadlift</b><br />
<b><b>3) Maximize Bodyweight Training</b> – Mixed Grip Push Ups & Pull Ups MUST be Mastered.</b><br />
<b><b>4) Perform Hybrid Workouts</b> – Mix various elements & methods together: Powerlifting + Gymnastic Based Bodyweight Movements, Dumbbell Olympic Lifts + Bodybuilding Movements…..</b><br />
<b><b>5) Break Records EVERY Week</b>: Every week you’ll follow The Man of Steel Challenge of the Week. These challenges will push your body into a NEW world of transformation</b><br />
<b><b>6) Attack Ground Based Movements:</b> Ripping weights off the ground will develop full body strength, improve conditioning and pack muscle on your entire body. Use dumbbells, barbells and kettlebells.</b><br />
<b><b>7) Train for Athleticism FIRST</b>: Train like an athlete and challenge your muscles from different angles with NEW movements. Don’t sit on your ass pumping reps on useless machines. Athletes don’t look like Greek Statues carved from stone by accident, they EARNED it, and so will YOU!</b><br />
<b><b> <img alt="8)" class="wp-smiley" src="http://zacheven-esh.com/blog/wp-includes/images/smilies/icon_cool.gif" /> Use Kettlebells</b>: ALL gyms carry Kettlebells, but 99% of them collect dust and people don’t know HOW to use them effectively and properly. Kettlebells allow you to combine movements for maximum effect in minimal time while also improving your athleticism.</b><br />
<b><b>9) Train Hard & Short</b>: Long workouts suck, Period. They work against you by draining you of energy and valuable time. Get in the gym, warm up, train hard and get out!</b><br />
<b><b>10) Push the Pace</b>: Don’t rest excessively. Short rest periods force new muscle fibers to get worked and help build muscle, ALL of which speeds up your metabolism. You wanna be a fat burning machine around the clock, so PUSH the pace.</b><br />
<b><b>11) Develop Abs & Hands of Steel</b>: Work your abs intensely with direct abdominal work and indirect abdominal work using the functional movements described in <a href="http://manofsteelchallenge.com/" onclick="javascript:urchinTracker('/outbound/manofsteelchallenge.com?ref=http_//us.mc1102.mail.yahoo.com/mc/welcome?.gx=1_.tm=1271693818_.rand=9ct73qkrs0vp7');" target="_blank"><span style="color: red;"><b>the MOS Challenge</b></span></a>. Develop powerful hands and forearms so you can throw around heavier barbells, dumbbells, kettlebells and perform Bodyweight training with ease.</b><br />
<b><b>12) Get The Man of Steel Challenge <a href="http://manofsteelchallenge.com/" onclick="javascript:urchinTracker('/outbound/manofsteelchallenge.com?ref=http_//us.mc1102.mail.yahoo.com/mc/welcome?.gx=1_.tm=1271693818_.rand=9ct73qkrs0vp7');" target="_blank"><span style="color: red;">HERE </span></a></b></b><br />
<b>Enough Said.</b><br />
<b>Lead from the Front!</b><br />
<b>–Z–</b><br />
<br />
<br />
<b><object height="385" width="480"><param name="movie" value="http://www.youtube.com/v/2DzX18o-zsA&hl=en_US&fs=1&"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/2DzX18o-zsA&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object></b><br />
<br />
<b>Skill Work:</b><br />
<b>DU's for 10 minutes <span style="color: red;">(roughly 300...got of to a bad start....long weekend ; )....)</span></b><br />
<b><br />
</b><br />
<b>CFFB</b><br />
<b>Perform as many rounds as possible in 15 minutes: <span style="color: red;">12 rds </span></b><br />
<b><br />
</b><br />
<b>5 One Arm DB Thrusters RT 50 lbs</b><br />
<b>5 One Arm DB Thrusters LT 50 lbs</b><br />
<b>7 Push Ups</b><br />
<b>9 Box Jumps 24" Box <span style="color: red;">(15du's)</span></b>Lion Hearthttp://www.blogger.com/profile/15292211516462529772noreply@blogger.com0tag:blogger.com,1999:blog-5943754832835510186.post-15937598720483452672010-04-16T18:21:00.000-07:002010-04-16T18:21:39.167-07:00Be At Peace with Your Decisions<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgM7Rl2UhZPqkNo_rFXnALI2t1bXFR4_urhORMNYwX9DBRHcv-0e0JZTESbR0n-wGPGdwAt6PaRrVGUeabfirnIAiAp8vX2kWtZUfLazJHLWisGI_uVuOS61j-rYFcR4nzouSjnoHbWb_c/s1600/IMG_2280.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgM7Rl2UhZPqkNo_rFXnALI2t1bXFR4_urhORMNYwX9DBRHcv-0e0JZTESbR0n-wGPGdwAt6PaRrVGUeabfirnIAiAp8vX2kWtZUfLazJHLWisGI_uVuOS61j-rYFcR4nzouSjnoHbWb_c/s320/IMG_2280.JPG" /></a></div><div style="text-align: center;"><br />
</div><b>Tomorrow is the Affiliate team tryouts for Crossfit Central. Last year I was on the team that took 2nd overall at the Games '09. It was fun but frustrating at the same time... no need to go into details about the frustrating part. I am and always will be a competitor! I qualified for Regional this year and will be shooting for spot as one of the 4 who will move on to the Games '10. I know that my challenge ahead is a rather lofty goal, but one that I know I can achieve if I give it my all.... I plan on doing just that. And you know what? If I don't qualify, that's okay. Because the guys that were to beat me deserve to go...</b><br />
<br />
<b>So tomorrow, I will go to and support the team that will be representing CC, one that will be a force to be reckoned with. And I will be at peace with my decision on not trying out for the team, and instead going as a coach/ support team for my wife. Because you know, my wife has already qualified and will be looking to take first she so could have had last year! That to me is more important then anything else.</b><br />
<br />
<div style="text-align: center;"><b>Peace.</b></div><div style="text-align: center;"><object height="385" width="640"><param name="movie" value="http://www.youtube.com/v/WULIQrUN7wM&hl=en_US&fs=1&"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/WULIQrUN7wM&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="640" height="385"></embed></object> </div>Lion Hearthttp://www.blogger.com/profile/15292211516462529772noreply@blogger.com1tag:blogger.com,1999:blog-5943754832835510186.post-21286045667127555572010-04-16T03:25:00.000-07:002010-04-16T03:25:37.131-07:00Don't Climb...Jump up the Ladder!<div style="color: red;"><div class="separator" style="clear: both; text-align: center;"><br />
</div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLaUTyS6RBvpCCgl1k0qEhVdvWbsENxmRPzTcN7YVUJmkdHH0SilmsnjkeDUd06Hxvc8c_lZ9SADz3BEtMCMVpQ_yFo7MQDxffrgwyZY4fO_lakUUpY_N151vNFPsZ3LG1aay9Jvsd7N8/s1600/images-1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="175" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLaUTyS6RBvpCCgl1k0qEhVdvWbsENxmRPzTcN7YVUJmkdHH0SilmsnjkeDUd06Hxvc8c_lZ9SADz3BEtMCMVpQ_yFo7MQDxffrgwyZY4fO_lakUUpY_N151vNFPsZ3LG1aay9Jvsd7N8/s200/images-1.jpg" width="200" /></a><br />
<div style="text-align: center;"><br />
</div><br />
<b>Most of you that follow my blog will know who Zach Even-Esh is, for those of you who don't you should look him up. I get the honor to go and train with him for 3 days here in a couple of weeks up in Dirty Jerzee! I can't tell you how excited I am to be doing this! I'm currently a stay at home father and loving every minute of it... but this is not a permanent role for me. I will be coaching one day, it's always been a passion of mine... and my coaching style will be that of my own, BUT with a huge influence of Big Z in it! </b></div><div style="color: red;"><br />
</div><div style="color: red;"><b> Here is a DAILY email example that I get to read that is just so simple but so profound... That is my description of Zach, simple but profound! it's how we all should strive to be! </b></div><div style="color: red;"><br />
</div><b>Hey Kris<br />
<br />
I'm about to head out the door in 15 minutes to take the drive up to my gym.<br />
<br />
The USC Cert is about to go down and this 2 day event sold<br />
out FAST.<br />
<br />
There is even a Strength Coach here from <span class="yshortcuts" id="lw_1271412022_0" style="border-bottom: 1px dashed rgb(0, 102, 204); cursor: pointer;">Switzerland</span>!<br />
<br />
He flew over 9 hours to get here and learn.<br />
<br />
I think his actions and dedication alone are proof of how<br />
successful he will be.<br />
<br />
He made NO excuses.<br />
<br />
NO excuses for the distance to travel, the investment, etc.<br />
<br />
A SMART Strength Coach understands that when they invest in something<br />
they will be taking action with their new found info<br />
which in turn means earning back that investment 10 fold, at least.<br />
<br />
When I started out in backyards, playgrounds and garages, I made<br />
NO excuses for my lack of equipment or fancy set up.<br />
<br />
In turn, I was more resourceful and I grew my business<br />
rapidly in what many described as impossible.<br />
<br />
Impossible? Ha!<br />
<br />
I'm the wrong guy to tell he can't do something.<br />
<br />
If you wanna be BIG time successful, then you also need<br />
to be "the wrong guy" to be told you can't make it happen.<br />
<br />
My drive up north to my gym came because I busted my<br />
back to create an ultra successful warehouse gym, <br />
allowing me to get out of my old town and buy <br />
a new home in a beautiful town less than a mile<br />
from the beach.<br />
<br />
I'm not bragging, I'm telling you what's possible,<br />
coming from a guy who started from the ground<br />
up with NO cash in my pocket.<br />
<br />
But, the reason I jumped up the ladder of success,<br />
rather than climbing it, was because I invested<br />
in my education through training and business<br />
seminars by those who were ALREADY DOING what<br />
I wanted to do.<br />
<br />
No climbing up the ladder.....<br />
<br />
I JUMPED up the ladder of success.<br />
<br />
Will you?<br />
<br />
<br />
Lead from the FRONT.<br />
<br />
--Z--</b><br />
<br />
<b>My WoD: (taken from crossfit.com)</b><br />
<b>Four rounds for time of:<br />
Row 500 meters<br />
Rest 3 minutes</b><br />
<br />
<br />
<b>David Lipson 1:19.1, 1:23.7, 1:24.3, 1:23.5. <br />
<a href="http://www.vimeo.com/10965400" target="_blank">Tommy Hackenbruck</a> 1:29, 1:29, 1:36, 1:36 <br />
Ben Crook 1:24, 1:26, 1:32, 1:40<br />
<a href="http://hybridathletics.net/" target="_blank">Rob Orlando</a> 1:27, 1:32, 1:34, 1:41<br />
<a href="http://www.crossfitapex.com/" target="_blank">Tanya Wagner</a> 1:41.1, 1:44.9, 1:48.7, 1:47.7</b><br />
<br />
<div style="text-align: center;"><b><object height="385" width="640"><param name="movie" value="http://www.youtube.com/v/grPfVlj7Go4&hl=en_US&fs=1&"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/grPfVlj7Go4&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="640" height="385"></embed></object> </b></div><br />
<b> </b>Lion Hearthttp://www.blogger.com/profile/15292211516462529772noreply@blogger.com0tag:blogger.com,1999:blog-5943754832835510186.post-7642417818575849932010-04-15T06:06:00.000-07:002010-04-15T18:24:58.065-07:00Pursuit of Happiness<div class="hr"><hr /></div><script type="text/javascript">
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<h1 class="head">One man's volunteer effort to plant trees in San Francisco</h1><h2 class="subhead">As a volunteer, Charlie Starbuck has helped to plant trees by the thousands on the streets of San Francisco, a city long on charm but short on leafy green trees.</h2><script type="text/javascript">
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Caption"><b>For almost 30 years, Charlie Starbuck has volunteered to plant trees all over San Francisco, one street at a time, as a member of the nonprofit group Friends of the Urban Forest.</b></div><div class="caption" id="pgallerycarousel_credit" title="Photo Credit"><b>Paul Van Slambrouck</b></div><b><span id="pgallerycarousel_related"></span></b> </div><b><a class="thickbox pEnlarge" href="http://www.csmonitor.com/var/ezflow_site/storage/images/media/images/2010/0405-weekly/0405-mstarbuck-pmad-people-environment-trees/7637553-1-eng-US/0405-MStarbuck-PMAD-PEOPLE-ENVIRONMENT-TREES_full_600.jpg" id="pgallerycarousel_enlarge">Enlarge</a></b> </div></div><script type="text/javascript">
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</b> </div><div class="sByline"><b> By <a href="http://www.csmonitor.com/About/Contact-Us-Feedback">Paul Van Slambrouck</a>, Contributor / April 5, 2010 </b></div><b><span class="sLoc">San Francisco</span></b> <b>Charlie Starbuck has them in just about every part of this city. Walk a block or two in virtually any neighborhood, from the concrete canyons of the financial district to the windblown avenues of the Outer Sunset and Mr. Starbuck's fingerprints are there.</b><br />
<b>It might be a Brisbane box, a bronze loquat, a primrose, or a purple leaf plum. Whatever the species of tree, chances are excellent that Starbuck helped plant it.</b><br />
<b>Not as in ordered the tree or arranged for the planting. But as in actually put his fingers in the dirt and planted it.</b><br />
<b>A soft-spoken gentleman fond of berets, Starbuck has volunteered for a citywide tree-planting program since 1981, nearly without interruption. That's almost 30 years of weekly plantings, without pay, come rain or shine.</b><br />
<b>"For Charlie to be that consistent..." says Doug Wildman, program director of San Francisco's Friends of the Urban Forest (FUF), his voice trailing off as he searches for the right superlative. "Well, he's our rock." FUF (www.fuf.net) is the nonprofit group for which Starbuck has volunteered all these years.</b><br />
<b>On a recent dewy winter morning, neighbors gather in front of a row of San Francisco homes. Staff members from FUF have already been busy positioning trees in 15-gallon pots in front of the homes, whose owners had signed up for the subsidized $75-per-tree planting.</b><br />
<b>This is a relatively small project – about 15 trees. Water and cable lines had been identified so they wouldn't be mistakenly cut. All that is left to do is dig the holes, plant the trees, and stake them.</b><br />
<b>Neighbors and volunteers had been asked to meet at 9 a.m. Like clockwork, a few minutes before 9, up the block chugs Starbuck, toting his little black satchel of tools, his clippers in a holster hanging from his belt. He's come from across town, courtesy of a city bus. Since moving to the city, he's never owned a car.</b><br />
<b>For all its charm, San Francisco is not particularly leafy. A 2006 study by the US Forest Service found that about 12 percent of the city is covered by trees. In contrast, trees cover nearly 29 percent of Washington D.C., 22 percent of Boston, and 21 percent of New York.</b><br />
<b>Sandy soil, salty air, lots of wind, and narrow streets are common explanations for San Francisco's low tree count.</b><br />
<b>For nearly three decades, Starbuck has been on a mission to change that.</b><br />
<b>The average tree planting is 30 trees per outing, though 60- and even 90-tree plantings occur from time to time. Starbuck acts as a guide and teacher to the home-owners and volunteers. As he works, he likes to talk about – what else, trees.</b><br />
<b>"My current favorite is the strawberry tree," he offers. Tree experts here are constantly on the look out for species that can handle the local climate. The strawberry tree, with its mock red fruit that hangs in draping clusters, is in high demand. "They're hard to find right now because of the popularity," says FUF planting manager Heidi Lakics.</b><br />
<b>Care is relatively simple. Most of San Francisco has sandy soil, so it is almost impossible to overwater the trees, Starbuck says. Just before a sapling goes in the ground, Starbuck uses a box cutter to make vertical slices down each side of the root ball so the roots don't continue to grow in a circular fashion, as they do in their container.</b><br />
<div class="storyToolbar cfx"><b><br />
</b> </div><b>He's also precise about staking the tree. Three poles are driven in, then soft cloth straps are attached to each pole so that the tree can sway a bit. The ability to sway actually strengthens the trunk, like "flexing a muscle," he says.</b><br />
<b>Starbuck was born in Philadelphia. After earning a law degree, he came to San Francisco in the 1960s to visit. Like many who arrived in the '60s, he never left.</b><br />
<b>The young lawyer became more interested in neighborhood affairs than his legal career. He practiced tax law to make ends meet. In the early '70s, he became involved in efforts to limit the growth of high-rise buildings in the city center, which ultimately failed.</b><br />
<b>The San Francisco mayor at the time, George Moscone, appointed Starbuck to the city planning commission, where he served from 1976-81.</b><br />
<b>Over time, Starbuck began to notice his adopted city's dearth of trees. Looking out from his modest one-bedroom apartment with a spectacular second-story view of the Golden Gate Bridge, it is easy to see what he means. The sight of treetops is still relatively rare.</b><br />
<b>Through a friend of a friend, Starbuck heard about FUF, which opened its doors in 1981. He started volunteering.</b><br />
<b>"It was a big turn on," he says of FUF. "It's easy to be obsessed with it because of the whole transformation that occurs. You change so much [by planting trees] in one morning. It's an emotional high for me."</b><br />
<b>Michael Sullivan understands the lure of trees – and of volunteering. He wrote the 2004 book "Trees of San Francisco," regarded as an authoritative resource on the city's trees and their history. Mr. Sullivan also was a volunteer tree planter for many years.</b><br />
<b>"He's done it in such a modest way," Sullivan says of Starbuck. "Week after week. He's the Lou Gehrig of tree planting."</b><br />
<b>Last year, FUF says, more than 350 volunteers planted and cared for trees, contributing about 5,000 hours of labor.</b><br />
<b>These volunteers are not the homeowners who receive the trees, just citizens who donate time for the greater good. Homeowners do get involved in the planting, which also serves as a way for neighbors to get to know one another.</b><br />
<b>While the city may still be short on trees, nearly 1,000 new trees took root here last year thanks to FUF. It receives nearly half of its funds from the federal government and most of the rest from state and local governments, individuals, corporations, and foundations.</b><br />
<b>On a walk through his own Pacific Heights neighborhood, Starbuck tells a tree story for almost every block. His destination is a corner of Nob Hill, across the street from the landmark Mark Hopkins Hotel.</b><br />
<b>"All they used to look at was concrete and parked cars," Starbuck explains, referring to the row of town homes that face the hotel's west flank. "But now," he says with pride, gesturing to the 10 magnolia trees that run the full block, "they are going to see some green."</b><br />
<b>Starbuck was part of a team that planted those magnolias recently.</b><br />
<b>"It's the before and after," Starbuck says. "That's what it's about for me." </b><br />
<br />
<b>SWOD: <span style="color: red;">not enough time to do this</span></b><br />
<b>Front Squat 5x5<br />
Press 10x3 @ 55% of 1 RM (45 seconds rest)<br />
*work on moving the bar as fast as you can </b><br />
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<b>DWOD: <span style="color: red;">12:20</span></b><br />
<b>5 rounds for time of<br />
20 Squats @ 135#<br />
10 Chest to Bar Pull Ups<br />
5 Handstand Push Ups </b><br />
<b><br />
</b><br />
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</b>Lion Hearthttp://www.blogger.com/profile/15292211516462529772noreply@blogger.com0tag:blogger.com,1999:blog-5943754832835510186.post-5467392675244948602010-04-14T04:54:00.000-07:002010-04-14T21:31:25.182-07:00Adapt? Evolve? Tolerate?<h1><span style="font-size: small;">the following article was taken from http://www.marksdailyapple.com/seasonality-climate-and-diet/#more-11989 </span></h1><h1 style="text-align: center;"><a href="http://www.marksdailyapple.com/seasonality-climate-and-diet/" rel="bookmark" title="Permanent Link to Seasonality, Climate and Diet"> Seasonality, Climate and Diet </a></h1><div style="text-align: center;"><img alt="AfricanSavannah" class="alignright" height="213" src="http://i247.photobucket.com/albums/gg158/MDA2008/MDA2009/AfricanSavannah.jpg" title="African Savannah" width="319" /><b> </b></div><b>Evolution and seasonality are inextricably intertwined. This isn’t a negotiable, controversial statement, because evolution describes an organism’s response to environmental pressures, and the seasons are part of the environment. Another uncontroversial statement is that the study of human evolution can give us insight into what constitutes a healthy lifestyle for modern humans. I think it’s reasonable, then, to suggest that understanding how seasonality affected human evolution might give even more insight into best practices.</b><br />
<b>Most examinations of prehistoric climate change deal with average global temperatures, which can explain overall worldwide trends in climate, but when we’re talking about human evolution – that is, on the changes in the human organism that resulted from immediate, localized environmental pressures – knowing the mean global average doesn’t tell us much. To understand how seasonality affected our development, we need to look beyond the global trends. We need to look at specific climate conditions.</b><br />
<b><span id="more-11989"></span></b><br />
<b>The seasons change in many ways. There’s the obvious one – winter to spring to summer to fall – but how that inter-seasonal transition plays out depends on the overall climatic conditions of the environment. That is, winter has meant different things in different regions and at different times in history. Some places, winter is cold and dry, others warm and wet. Seasonality depends heavily on climate.</b><br />
<b>Okay, so let’s take a look at our data. We’ve got a glacial period lasting 111,000 years, or half the time modern humans have been around (the last half). Throughout this glacial period, common geological features in the north included glaciers, huge sheets of continental ice, changing warm/cold seasons, and arid conditions, all of which make vegetation seasonal and life fairly difficult.</b><br />
<b>Man grew up in the tropics. Yeah, there are subtropics and neotropics and whatever other distinctions you want to make, but the bulk of our evolution took place in tropical Eastern Africa, where and when it was warm. We also came of age during a glacial period that only just (11,000 years ago) ended. That glacial period was part of a larger ice age that began around 2 to 3 million years ago. We’re still in an ice age, technically, though popular parlance gets “ice age” and “glaciation” mixed up. An ice age is composed of glacial and interglacial periods. Today, we’re in the middle of an interglacial period.</b><br />
<b>That last glacial period (what we generally refer to as “the ice age,” incorrectly so) began around 111,000 years ago and lasted 100,000 more. Modern humans (Homo sapiens sapiens) have been around for 200,000 years – that’s us. So, about half our time on Earth has been spent dealing with a glacial period. What’s involved in a glacial period, you might be wondering? Well, popular notions of glacial periods include barren tundra, steadily encroaching ice sheets, unstoppable glaciers (hence “glaciation”), hairy men (and women, I suppose) in animal pelts, seasonal vegetation, and wild game with massive stores of saturated back fat. For the northern latitudes, this is pretty accurate imagery. Canada and the northern United States were completely covered by ice. The Scandinavian ice sheet spanned the British Isles, Germany, Poland, Russia, and western Siberia. The Himalayas, Caucasus, and Alps experienced considerable glaciation. Glaciers reached Taiwan, the Japanese Alps, as well as the mountains of Morocco, Algeria, and Ethiopia. The hominids living in the affected areas, then, probably embodied the classic “caveman” lifestyle (the ones who survived, that is).</b><br />
<b>Sixty thousand years ago, when Europe was icy and forbidding, modern humans weren’t there. Neanderthals were, though, and they were undoubtedly made for the region. Bulky, robust, heavy set, muscular, with pronounced brow ridges – these guys were your archetypal cavemen. But they were not modern humans. When we finally did head northward out of Africa into Europe, around 40,000 years ago, we actually displaced the extant Neanderthals. We mingled and interacted with them along the way, and we may have even interbred with them, but we are not Neanderthals. Those early Europeans were still Africans, genetically, as the famous <a href="http://www.ncbi.nlm.nih.gov/pubmed/17218524" onclick="javascript:pageTracker._trackPageview('/outbound/article/www.ncbi.nlm.nih.gov');" target="_blank" title="Late Pleistocene human skull from Hofmeyr, South
Africa, and modern human origins.">Hofmeyr Skull showed</a>.</b><br />
<b>So, what does seasonal, evolutionary eating actually mean? To whom do we look for ultimate guidance?</b><br />
<b>In the Primal community, there’s a tendency to hone in on the European hunter-gatherer experience for guidance in all things dietary. The big-game hunting, cave-painting Cro-Magnon is the first thing that comes to mind for most of us. That’s fine, to a point, but not when it means excluding from consideration of other hunter-gatherer populations living in completely different climates. We have to take it all in. It’s all relevant. They’re all humans.</b><br />
<b>If it’s human, it’s relevant, and we have to pay attention.</b><br />
<b>East Africa, the predominant site of human evolution, experienced the seasons as wet and dry, rather than hot and cold. It was always warm. There wasn’t widespread glaciation, except in the mountains. There were no African ice sheets. Glacial periods affected African climate, sure, but not by creating a winter wonderland. Glacial periods manifested as droughts and in the development of arid deserts and grasslands. Vegetation and game were available. Now, drought and desert undoubtedly altered the scope of human evolution by heavily impacting the humans (our ancestors) living there; it’s just a mistake to assume glacial periods meant fur coats and holing up in caves for the winter for everyone worldwide.</b><br />
<b>Put another way, when eating seasonally, do we eat according to the seasonal patterns experienced by our East African ancestors or our European/North American/Australian/Asian ancestors? Do we look to the past as a road map, or do we merely eat what’s in season at local farmers’ markets?</b><br />
<b>I’m not sure, but I’ll venture the safest guess I can muster.</b><br />
<b>All of the above. Everything matters. One thing is for certain, though: we’ve all got that African Homo sapiens sapiens blood running through our veins. Each of us – irrespective of nationality, ethnicity, or recent ancestry – has several hundred thousand years of tropical evolution to account for. That’s when we developed our taste for animal flesh and our big beautiful brains. But we’re adaptable creatures, us humans. We can thrive on different diets with different macronutrient ratios.</b><br />
<b>As long as you stick with the basics and avoid those foods that weren’t available, regardless of season, stuff like refined sugar, vegetable oils, grains, and legumes, everything else is just fudging with the margins. Keep one eye on the tropics and another on the Paleolithic climatic region of your choice. Could a descendent of Northern Europeans, a regular Norseman, thrive on a tropical diet of fish, coconuts, pork, and yams? I bet he could. Could a Native American grow old and strong on the modern Primal hybrid eating plan of Big Ass Salads, omelets, and crock pot recipes? Sure, why not.</b><br />
<b>Seasonality shouldn’t be limiting. The fact that our ancestors evolved with perennial warmth and were still able to thrive in regions with actual seasons means we can handle just about anything. It means we can eat according to any season as long as we remember the basic nutritional laws that bind us all together, rules that were initially written in the tropics and then expanded upon in myriad other climates, seasons, and regions.</b><br />
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<br />
<b>SWOD: <br />
Find your 5RM on Dead Lift <span style="color: red;">370# pr</span><br />
Find your 1RM on OHS <span style="color: red;">215# pr</span><br />
<br />
Wod 1:<br />
10 rounds for time: 5 x Burpees, 10 x dead lift (225#), 15 x push-ups <span style="color: red;">15:50</span></b><br />
<b><span style="color: red;">Did a few sets of Du's this morning as well.. came of the rower 1:36(500m), and then knocked out 100du's in a little over a minute. Then worked on snatch balance for a little bit, did <span style="color: black;">165x2 pr <span style="color: red;">Then I did one more set of 100 Du's and completed that in roughly a minute as well. </span></span></span></b><br />
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<div style="text-align: center;"><b><span style="font-size: large;"><span style="color: red;"><span style="color: black;"><span style="color: red;">Today was a good day! </span></span></span></span></b></div>Lion Hearthttp://www.blogger.com/profile/15292211516462529772noreply@blogger.com0