While rummaging around the Internet looking for training tips applicable to the Highland Games, I discovered Get Up!, a free newsletter published by lifting and throwing coach Dan John. It's a great resouce. It's mission is to teach that:

1. The Body is One Piece
2. There are three kinds of strength training:
   • Putting weight overhead
   • Picking it off the ground
   • Carrying it for time or distance
3. All training is complementary.

CrossFit WOD 080129 "Grace"

Clean and Jerk 135#, 30 reps for time.

05:30 Work out at home

• Shoveled snow
• Warm-up
• Scaled Grace down to 45# for shoulder and worked on form.
  • 4:53

The first public release of Arc has hit the Internet. It's a minimalist dialect of Lisp intended to maximize the productivity of master programmers. It emphasises conciseness and flexibility.

CrossFit WOD 080128 "Cindy"

Maximum rounds in 20 minutes of:

• 5 Pull-ups
• 10 Push-ups
• 15 Squats

06:05 work out at Longmont YMC

10 rounds, first as Rx'd Cindy.

Followed by:

Half Quad Extensions

• Right 40# * 30
• Left 75# * 30

Rotator Cuff Super Sets 10# * 24

Sit-ups 40

I've written about Leo before. It's an interesting editor, great for outlines, but I've been reluctant to adopt it for programming because it's reliance on sentinals in the target source code files. Sentinals are special comments that indicate outline structure within the file. They make using Leo for collaborative projects problematic unless everyone on the team is using Leo. Modifying sentinals with another editor can destroy the outline structure.

Leo 4.4.6 has a new "@auto" outline node type that can point to source code files without sentinels in the files. Outline structure within a file is determined by parsing the file. Leo can parse Python, C, Java, XML, and other languages. I've decided to give Leo another shot.

CrossFit WOD 080127 CrossFit Total (CFT)

Sum the maximum singles for Back Squat, Shoulder Press, and Deadlift.

05:30 workout in basement

Warm-up

BS: 45*5, 75*5, 95*5, 115*5, 135*3, 155*3, 185*1, 205*1, 225*3

SP: 45*5, 65*3, 45*5, 45*5, 45*5 (Left shoulder too sore for a max single, estimate 85.)

DL: 65*5, 95*5, 135*5, 185*3, 205*3, 225*1, 235*1, 240*1

225 + 85 + 240 = 550

Bwt: 212.0

I saw my orthopedist and he's pleased with the progress my knee has made. I need to keep exercising it and working to increase the range of motion. I've been thinking of entering Highland Games competition this year to provide some focus for my training. The doc pointed out that this could stress the knees, but said I should go for it if it's something I want to do.

Yesterday I selected 16# and 28# throwing stones from out behind the house. I'll continue to use CrossFit for conditioning, but begin biasing it towards strength in a month or so.

15:00 Work out at Longmont YMCA

Warm-up

Row 1000 meters - 4:33.8

50# assist (10 pull-ups + 10 dips) * 2

Dumbbell swings 40# * 20

Rotator cuff 10# * 22

Sit-ups - 35

Half quad extension - R 35# * 30, L 70# * 30

Scaled Composites and Virgin Galactic have unveiled the design for SpaceShipTwo and WhiteKnightTwo. The first vehicles are under construction and testing will begin this summer.

CrossFit WOD 080125 "Nasty Girls"

Three rounds for time of:

• 50 Squats
• 7 Muscle-ups
• 10 Hang power cleans 135#

Worked out in basement. I cannot yet do muscle-ups and I'm still nursing a strained shoulder, so I substituted 30 Hindu push-ups for the muscle-ups and scaled the HPCs to 65#. Even so, the girls still whipped by butt.

17:35

Glen Reynolds points to a Motor Trend article on the Tesla that's billed as a driving impression, it begins with a digression into the origin of the Tesla name and spends a lot of time on the company's business maneuvering and the car's transmission issues. Understandable, since these will determine whether the Tesla is real, or just a curiosity. The article is vaguely skeptical of the Tesla's green bonafides and more analysis would have been appropriate.

Good news is the fix for the transmission issue. They're going to a single speed transmission and a more powerful version of the electric motor. Oh, and they like the way it drives, too.

CrossFit WOD 080123

Four rounds for time of:

• Run 400 meters
• Rest

05:50 workout at Longmont YMCA

substitute 500 meter rows, damper @ 6

Times: 1:56.5, 2:10, 2:05.7, 2:03.6

Total 14:15.8

CrossFit WOD 080117 "Lynne"

Five rounds for maximum reps of:

• Body weight bench press
• Pull-up

05:45 Work out at Longmont YMCA

Substitute push-ups for bench press.

CrossFit WOD 080120

Deadlifts 1-1-1-1-1-1-1

Record loads.

14:50 Worked out in basement.

• Warm-up
• Deadlift: 65#*5, 95*5, 115*3, 135*1, 155*1, 185*1, 205*1, 225*1*3
• Sit-ups: 40
• Rotator Cuff 10#*15
• Half Quad Extension
  • Right 30# * 30
  • Left 70# * 30

Knees doing well.

Body weight 212.0 #

PyPy, the Python in Python project continues to produce interesting results. While PyPy is still in general slower than CPython, and lacks many of the standard library modules that make Python so attractive, it is beginning to become attractive for some applications. In particular, the RPython dialect in which the PyPy core is written is faster than C for some benchmarks. A project with little need for the standard library, with a lot of custom coding, and a need for speed might benefit from this. This could provide the maintainability of Python with the speed of C.

Fleet of Worlds is Larry Niven's latest "known space" novel. In collaboration with Edward M. Lerner, this yarn takes place centuries before Ringworld. It gives new insight into the minds and technology of the Puppeteers. Recommended.

I went to Boulder Crossfit this morning and did the "Rowing Nancy" workout with the gang there.

Five rounds for time of:

500 m row

95# Overhead Squat

18:05

I scaled the OHS to 15# to accommodate my recovering knee and shoulder.

Pachaow has written his experiences with the Buell Ulysses and KTM 990 in this shootout. I found it very interesting since I'm considering an adventure bike to replace my VFR 800.

My bumper plates arrived Tuesday, but I've been down for a couple of days with the flu, so this was my first chance to play with them.

21-15-9 reps for time of:

• Power clean 65#
• Push-up

7:17

Half Quad Extension

• Right 30# * 30
• Left 70# * 30

Rotator Cuff Conditioning 10# * 21

Sit-ups 30

Donald Sensing comments on the impact event that killed off much of the large fauna and decimated the Clovis culture in North America 13,000 years ago. Another reminder that we should improve our space object observation capability, develop a collision intervention capability, and actively pursue space colonization.