Saturday 08/30/2008

WOD
EDT
Every minute on the minute for 30 minutes, alternate between (1) and (2):
(1)
3 Burpees
6 American KB Swings
9 Pushups
(2)
2 Ring Dips
4 Power Wheel Rollouts
6 Box Jumps

Note to self: +1 for all exercises

***
"Home ought to be our clearinghouse, the place from which we go forth lessoned and disciplined, and ready for life."
- Kathleen Norris

Friday 08/29/2008

WOD
Filthy Fifty/Dirty Thirty-esque Workout
Perform 50 (or 30, if modified) reps of the following exercises:
Box Jumps
Pushups
Wheel (of Pain and Suffering) Rollouts
Russian KB Swings
Walking Lunges
Burpees
Bench Dips
Flutter Kicks (4-Count)
Mountain Climbers
Double Unders

WOD
Run 4.3 miles

WOD
21-18-15-12-9-6-3 reps of:
Box Jumps
Power Wheel Rollouts

***
"If you were to open up a baby's head - and I am not for a moment suggesting that you should - you would find nothing but an enormous drool gland."
- Dave Barry

Thursday 08/28/2008

WOD
10 rounds of 5 reps each:
Burpees
Handstand Pushups
Tuck Jumps

WOD
Tabata: 00:45 on, 00:15 off
5 Rounds total:
Squats
Pushups
Box Jumps (24")
Russian KB Swings
Mountain Climbers

***
"The best way to succeed in life is to act on the advice we give to others."
- Author Unknown

Wednesday 08/27/2008

I left my Gymboss Tabata timer in Singapore. Shucks!

WOD
Perform 10-9-8-7-6-5-4-3-2-1 reps of:
Pushups
V-Ups
Run 800 m
Perform 1-2-3-4-5-6-7-8-9-10 reps of:
Pushups
V-Ups
Run 800 m

WOD
Run 6 miles

***
"The only reason a great many American families don't own an elephant is that they have never been offered an elephant for a dollar down and easy weekly payments."
- Mad Magazine

i don't quite know how to say how i feel

Some pictures from today with my super awesome friends:





Last day in Singapore and I'm feeling somewhat wistful - once again, time seems to have sped by all too quickly. Funny how I never want to leave Ann Arbor when it's time to return home, and funnier still how it's hard to pull myself away from the familiarity when it's time to go back to the States. This summer vacation back in the tropics has been altogether awesome. A fruitful vacation attachment, traipsing the jungles of Brunei, getting to know fellow military folks, meeting up with my dearest friends in Singapore, and of course being reunited with my family, has made it all worthwhile. Today was spent in a whirlwind frenzy that involved finishing all my last-minute pre-flight preparations, and final meetups with friends, some of whom I hadn't seen in more than a year. As I was walking today, it struck me that I'll be back for good the next time I'm in Singapore. It's a sobering (though not sombre) thought in many ways, and is a definite cause for me to treasure my final year ahead.


My tea's gone cold, I'm wondering why
I got out of bed at all
The morning rain clouds up my window
and I can't see at all
And even if I could it'd all be grey,
but your picture on my wall
It reminds me that it's not so bad,
it's not so bad

I drank too much last night, got bills to pay,
my head just feels in pain
I missed the bus and there'll be hell today,
I'm late for work again
And even if I'm there, they'll all imply
that I might not last the day
And then you call me and it's not so bad,
it's not so bad and

I want to thank you
for giving me the best day of my life
Oh just to be with you
is having the best day of my life

Push the door, I'm home at last
and I'm soaking through and through
Then you hand me a towel
and all I see is you
And even if my house falls down,
I wouldn't have a clue
Because you're near me and

I want to thank you
for giving me the best day of my life
Oh just to be with you
is having the best day of my life

Dido -- Thank You

Monday 08/25/2008

WOD
10-20-30-40-30-20-10 reps of:
Burpees
American KB Swings
Double Unders
Flutter Kicks (4-Count)

***
"Each friend represents a world in us, a world possibly not born until they arrive."
- Anäis Nin

Sunday 08/24/2008

WOD
Run 21-K (as a less-than-legal entrant) in the 2008 Singapore Bay Run/Army Half Marathon. The route felt shorter than previous years and I quite enjoyed the run. No ChampionChip, no stress!

And then my friend and I did a quick post-run complex which consisted of:
3 rounds of -
20 pushups
20 situps
Finished that in 2:23.

***
"Teaching is not a lost art, but the regard for it is a lost tradition."
- Jacques Barzun

Saturday 08/23/2008

WOD
21-18-15-12-9-6-3 reps of:
KB Figure 8 Upper Cut
Tricep Pushup
Flutter Kick (4-Count)
Spider Pushup

***
"A friend knows the song in my heart and sings it to me when my memory fails."
- Donna Roberts

Eat More, Weigh Less

"I'm not eating much, I'm hungry, and I'm not losing weight."

If you've ever tried to lose weight, you've probably been in that dilemma before. What gives? It's time to take a look at what you're eating, rather than how much. You'll be surprised by how many calories some "small" meals contain. Let's compare a typical day of meals and see where you are missing out.

Check out this article on food by CrossFit Rockwall.

Friday 08/22/2008

WOD
50-40-30-20-10 reps of:
Russian KB Swings
Double Unders

Time: 8:29

Swim Workout
W/U: 500 m
Drills and Skills: 500 m
Workout: 3 x 800 m free
C/D: 3 x 100 m w/ pool buoy; alternating with 3 x 100 m easy

***
"Cooperation is the thorough conviction that nobody can get there unless everybody gets there."
- Virginia Burden

Thursday 08/21/2008

WOD
Run 8-K

WOD
20-15-10-5 reps of:
Pushups
American KB Swings
V-Ups
KB Figure 8 Upper Cuts

***
"We are what we pretend to be, so we must be careful about what we pretend to be."
- Kurt Vonnegut

Wednesday 08/20/2008

WOD
20 Regular Pushups
20 Tricep Pushups
20 Three-Point Pushups (R)
20 Three-Point Pushups (L)
20 Plyometric Pushups
20 Hindu Pushups
20 Diamond Pushups
20 KB Hand Switching Pushups
20 Spider Pushups
20 Divebomber Pushups

Alternate between 20 Flutter Kicks (4-Count) and 20 Double Unders between each set of pushups.

Swim Workout
W/U: 1000 m easy
Workout: Pyramid - 100 m, 10 s off; 200 m, 20 s off; 300 m, 30 s off; 400 m, 40 s off; 500 m, 40 s off; 400 m, 30 s off; 300 m, 20 s off; 200 m, 10 s off; 100 m

***
"Birthdays are good for you. Statistics show that the people who have the most live the longest."
- Larry Lorenzoni

SNOC confident Singapore won't take another 48 years to win an Olympic medal

By Dominique Loh, Channel NewsAsia | Posted: 18 August 2008 1813 hrs

BEIJING : After achieving a silver medal at the Beijing Games, Singapore sports officials believe it will not take another 48 years for Singapore to win an Olympic medal.

The Singapore National Olympic Council (SNOC) said it is confident in churning out consistent medal winning performances in future.

One of the council's immediate tasks after the 2008 Games is to conduct an assessment of Team Singapore's performance in Beijing.

The council will study what had worked well and what went wrong. But more importantly, it will try to replicate the success and aim for higher aspirations.

Team Singapore's women table tennis players won the silver medal at the Olympics on Sunday.

Ng Ser Miang, International Olympic Council Member, said: "It was just a fantastic feeling. (I'm) feeling very proud to be a Singaporean, knowing that our athletes have done their very best and won us a silver medal after 48 years."

Defence Minister Teo Chee Hean, who is also the president of SNOC, said: "The whole crowd was cheering them on, including our own supporters here in the stadium (in Beijing), and my heart swelled... We've waited so long for Singapore athletes to be able to get a medal in the Olympic Games."

And for Team Singapore's Chef-de-Mission, it's a big relief. Dr Tan Eng Liang, Chef-de-Mission of Team Singapore, said: "I was CDM (Chef-de-Mission) for the Busan Asian Games. We also had the highest number of gold medals when I was CDM for the Commonwealth Games in Melbourne.

"We also (did well in the 2002 Commonwealth Games in) Manchester in terms of gold medals. So next time, if they want to achieve something, they better invite me."

Top sports officials said Singapore's silver medal performance in this year's Beijing Olympics will spur and inspire future Olympians.

The system is in place to train and nurture anyone with potential. Athletes have four years to prepare for the 2012 London Olympic Games. And now is the time to train talented athletes with determination to succeed at the highest level.

Article courtesy of Channel News Asia.

Tuesday 08/19/2008

WOD
Run 12-K

WOD
10-20-30-20-10 reps of:
H2H KB Swing
Flutter Kick (4-Count)
Double Under

***
"Strong people are harder to kill than weak people, and more useful in general."
- Coach Mark Rippetoe

Monday 08/18/2008

WOD
Courtesy of Petranek Fitness -
10 Rounds of:
15 Burpees
3 Handstand Pushups

Swim Workout
W/U: 1000 m
Workout: 5 x 500 m free @ 85%

***
"Everything great in the world is done by neurotics; they alone founded our religions and created our masterpieces."
- Marcel Proust

Sunday 08/17/2008

I'm officially done with my vacation attachment and it's time to relax and enjoy my final week-and-a-half in Singapore. That's me in the picture above together with two of my good friends from secondary school (we go back a long time... it's been nine years since the first time we met). My friend in the middle played the yangqin at a Chinese Orchestra concert last night, and we were there to support her (and hopefully become marginally more culturally-aware in the process).

WOD
6-mile base run

WOD
21-18-15-12-9-6-3 reps of:
American KB Swing
Double Under
Flutter Kick (4-Count)

***
"Any idea, plan, or purpose may be placed in the mind through repetition of thought."
- Napoleon

Saturday 08/16/2008

WOD
Run 4 Miles

WOD
30-20-10 reps of:
American KB Swings
Pushups
V-Ups
Double Unders

***
"You can tell more about a person by what he says about others than you can by what others say about him."
- Leo Aikman

Friday 08/15/2008

20 Pushups - 1 Double Under
19 Pushups - 2 Double Unders
18 Pushups - 3 Double Unders
.
.
.
3 Pushups - 18 Double Unders
2 Pushups - 19 Double Unders
1 Pushup - 20 Double Unders

Time: 13:09

***
"Every tomorrow has two handles. We can take hold of it by the handle of anxiety, or by the handle of faith."
- Author Unknown

Some Pictures...

Immediately after being extricated from the Survival Phase (notice how I've been afflicted by sandflies)

Back in camp, at long last

Sprained ankle

Five Girls and a Guy

Speaks for itself

Thursday 08/14/2008

WOD
30-20-10 reps of:
Burpees
Flutter Kicks
Double Unders
Walking Lunges

***
"Everyone must take time to sit and watch the leaves turn."
- Elizabeth Lawrence

Wednesday 08/13/2008

WOD
21-18-15-12-9-6-3 reps of:
Decline Pushups
Knees to Elbows
Jumping Lunges

***
"Some people walk in the rain, others just get wet."
- Roger Miller

Tuesday 08/12/2008

WOD
21-15-9 reps of:
American KB Swing
Double Under

Rest 1 minute

15-12-9-6-3 reps of:
American KB Swing
Double Under

***
"Only Robinson Crusoe had everything done by Friday."
- Author Unknown

Monday 08/11/2008

WOD
10-9-8-7-6-5-4-3-2-1 reps of:
KB Snatch (R)
Pistol (L)
KB Snatch (L)
Pistol (R)
American KB Swing
Handstand Pushup

***
"If Heaven made him - earth can find some use for him."
- Chinese Proverb

Sunday 08/10/2008

WOD
50-30-10 reps of:
Burpees
Pushups
Squats
Sit-ups
Mountain Climbers
Flutter Kicks (4-count)

Run 400 m after each round.

Time: 29:49

***
"Freedom is strangely ephemeral. It is something like breathing; one only becomes acutely aware of its importance when one is choking."
- William E. Simon

Saturday 08/09/2008

WOD
10 rounds of 10 reps each:
Burpees
American KB Swings
Squats

***
"The past is our definition. We may strive, with good reason, to escape it, or to escape what is bad in it, but we will escape it only by adding something better to it."
- Wendell Berry