05:20 workout @Home

• Warm-up
• Get-ups 16 kg. kettlebell (5/5)
• Deadlift 135*5, 185*5, 225*5, 255*5, 285*5
• Swings 24 kg kettlebell (10/10)

Autoblog has a preview of the LiGHT concept convertible. The frameless top folds flush with the rear deck for good aerodynamics and sleek appearance.

18:30 workout @ Boulder Crossfit

Kettlebell Class

• Warm-up
• 20 Swings each arm with 16 kg
• Snatches 16 kg. 24 in 2 minutes
• Half Getups 16 kg
• Pistols
• One Leg Deadlift 2 * 16 kg kettlebells
• More snatch practice

Audi has announced that a new turbo diesel engine will be available in both the TT coupe and convertible versions of their all wheel drive sports car. If the sell it in the U.S., it might be a good successor to my Honda S2000. 40 MPG sounds pretty good with rising fuel prices.

This year we had the coolest January that we've had in a decade or so. It could be just a fluke, and next year will be warmer. On the other hand, our recent warm trend may be over and a cooling trend beginning. Global cooling would present a different and more serious set of problems than global warming. Rather than hastily attempting to avert global warming, we should be putting our efforts into more climate research.

06:00 Workout @ Longmont YMCA

• Pull-up Ladder
  • (1,2,3), (1,2,3), (1,2,3), (1,2,3), (1,2,3)
• Half Quad Extension
  • Right 60# * 31
  • Left 100# * 30
• Sit-ups 45

KTM is reportedly planning several more variants of the X-Bow roadster. The roadster looks like a lot of fun, but the absence of a top limits its usefulness. One of the variants is a coupe and another is off-road. If a convertible is in the mix, I'll be seriously interested.

Kettlebell workout @Home

• Warm-up
• Half Get-up, 12 kg, 5 minutes each arm
• Swings, 16 kg - 8 sets of 20 reps in 11:06 walked between sets

Everything felt good.

Enter the Kettlebell by Pavel Tsatsouline is a thorough introduction to kettlebell training. Resembling a cannon ball with a suitcase handle, kettlebells are simple but effective implements for developing functional strength and endurance. I was introduced to kettlebells at Boulder Crossfit and decided to concentrate on kettlebell training for a while. Kettlebell lifting is somewhat simpler than Olympic weightlifting, but the services of a good coach would still be of benefit. I plan to take advantage of such instruction, but like to train at home and this book is quite helpful.

My kettlebells arrived from Dragon Door yesterday. I came in through the garage when I got home after work and didn't see them on the front porch until I checked the UPS tracking site and saw that they'd been delivered.

I ordered 12, 16, 24, and 32 kilogram increments so I should be set for a while. These traditional Russian weightlifting implements resemble cannonballs with suitcase handles and can be used for a wide variety of strength and flexibility exercises. They're used in some of the CrossFit workouts and by a number of throwers, including Dan John.

Practiced Turkish Get-ups with just body weight and half Get-ups with 12 and 16 kg kettlebells. Practiced two handed swings with 16 kg kettlebell.

Exploring Chaos is a collection of articles by leading researchers in the science of disorder. Chaos emerges from non-linearity and feedback. The authors describe the impact of chaos theory on everything from physics to biology, economics, engineering, and art. This book is a good starting point for anyone interested in chaos.

Boulder Crossfit WOD 080220

Hang Power Cleans 3-3-3-3-3-3-3

05:25 workout @Home

• Warm-up
• HPC 45*5, 65*3, 85*3, 95*3, 105*3, 105*3, 105*3, 95*3
• Front Squat 45*10
• Half Quad Extension
  • Right 50*30
  • Left 90*30
• Rotator Cuff Super Set 10*30

05:20 workout @Home

• Warm-up
• Deadlift: 135# * 5, 185*5, 225*5, 255*5, 275*5
• Shoulder Press: 20# * 10 * 3

Body weight: 213.5#

Despite not having a formal presentation, we had a good Front Range Pythoneers meeting. There were some new programmers and we all introduced ourselves. Chris Perkins pitched the TurboGears2 sprint this Saturday.

05:50 workout @ Longmont YMCA

• Pull-ups: 8, 6, 5, 5, 4 with 3 minute rest between sets.
• Sit-ups: 40
• Rotator Cuff Super Set 10# * 30

CrossFit WOD 080213 "Randy"

• 75# Power Snatch 75 reps for time.

05:20 Workout @ Home

• 65# Power Snatch 75 reps in 21:19.
• Half Quad Extension
  • Right 50# * 30
  • Left 90# * 30

I've registered to compete in the master's division of the Longs Peak Highland Games in September. Now I need to buy a kilt and train hard.

CrossFit WOD 080214 "Fran"

Three rounds 21-15-9 reps for time of:

• 95# Thrusters
• Pull-ups

08:00 Workout @ Boulder Crossfit

Scale Thrusters to 65#

14:22

Art DeVany's essay on human physical fitness from an evolutionary perspective is an interesting read. He argues that modeling physical fitness programs on the activity patterns of our paleolithic ancestors is the most effective way to maintain healthy bodies. Our hunter gatherer ancestors were more active over all, with highly varied intensity, including relatively long periods of walking and resting, interspersed with short bursts of intense activity.

The extreme inactivity common in modern industrial society is largely responsible for many chronic illness that plague us, including heart disease, diabetes, and osteoporosis. Popular exercise programs relying on high volume, low intensity exercises, don't give our bodies the stimuli they need. The modern diet heavy in highly refined carbohydrates exacerbates this. We need more sprinting, lifting, and throwing, and we need to eat largely meat, leaves, and berries.

CrossFit WOD 080212 "Nate"

Complete maximum rounds in 20 minutes of:

2 Muscle-ups

4 Handstand Push-ups

8 Swings 2 Pood Kettlebell

06:10 Workout @ Longmont YMCA

• Warm-up

Maximum rounds in 20 minutes of:

• 5 Pull-ups
• 10 Hindu Push-ups
• 10 Swings 50# Dumbbell

6 rounds + 5/10/3

Substitutions for equipment and preparation for the Tactical Strength Challenge in April.

• Half Quad Extension
  • Right 45# * 30
  • Left 85# * 30