Who would have guessed it my little Boog Woman of the Year

I want to send out a well deserved congratulations to my wife Kristen who was just named Woman of the Year by the Lillington Chamber of Commerce.  Me and the boys and of course the Grand Old Dame Cessie couldn't be more proud.  Way to go moma, we all aspire to emulate your wonderful example!

Swing and hop

Matt, The video provides a demonstration for the challenge.

WOD
Pyramid from 1-20 in less than 20 minutes with the following two exercises (demonstrated in the video).
Russian KB swing
Nuri Hop (Nuri is one my bootcampers and she actually completed the workout to standard)

Pyramid sequence should look like this

1 swing and 1 hop then, 2 swings and 2 hops then, 3 swings and 3 hops, continue the sequence to 20.

For those wondering what the video is referencing, I challenged my friend Matt with this workout and if he completes it within the time standard with a 35lb KB I will buy him a 53lb KB.  Matt has been training with KBs for about a month and is making incredible progress with both his fitness and his health.  You can follow his progress at http://brilianthumanity.blogspot.com/  and you will be amazed at what he is doing with his self-discipline and how it is enabling him to follow a very paleo diet with a daily dose of intermittent fasting.  Best of luck Matt, I'm sure you will accomplish this challenge in the near future.

The Office

WOD 16 Feb 21014
The Office
20 rounds
30 sec row
Power Clean x 3 (95/95, 105/105,115/115,125/125,135/135,145/145,155/155,165/165,185/185,185/185)

Entire WOD completed within my office.  One of those days where I was willing to do damn near anything to get out of studying.

Tender Feet,

Animals whose hoofs are hardened on rough ground can travel any road...Seneca

We talk a pretty good game, but most of us don't really prepare for the worst.  We think we are going to live forever and we'll never lose the ones we love.  I guess its just human nature to not want to think about the less pleasant experiences in life.  Our desire for ease and comfort never ceases to amaze me.  Tonight, my old dog Whiskey Pete reminded me what it means to be hard.  He decided that he needed to get out and visit the neighbors tonight and chose to ignore the freezing rain and 7 inches of snow.  Pete's the most independent being I know and he is definitely not a fair weather neighbor.  He was convinced Ms Donna wanted to see him and the weather could go f*#k it self.  Of course his moma would have none of that, so I had to go out and bring him back home.  The little adventure made me think of something I read by Seneca from his Letter 51.  The irony of this letter is that Seneca was as rich as Bill Gates, but was always writing about ways to toughen his soul to withstand the fickle vicissitudes of fate.      

9.I have set freedom before my eyes; and I am striving for that reward. And what is freedom, you ask? It means not being a slave to any circumstance, to any constraint, to any chance; it means compelling Fortune to enter the lists on equal terms. And on the day when I know that I have the upper hand, her power will be naught. When I have death in my own control, shall I take orders from her?

10 Therefore, a man occupied with such reflections should choose an austere and pure dwelling-place. The spirit is weakened by surroundings that are too pleasant, and without a doubt one's place of residence can contribute towards impairing its vigour. Animals whose hoofs are hardened on rough ground can travel any road; but when they are fattened on soft marshy meadows their hoofs are soon worn out. The bravest soldier comes from rock-ribbed regions; but the town-bred and the home-bred are sluggish in action. The hand which turns from the plough to the sword never objects to toil; but your sleek and well-dressed dandy quails at the first cloud of dust.

11 Being trained in a rugged country strengthens the character and fits it for great undertakings.

Pete and Me from 8 years ago, if you look closely he's trying to break free.  The boy hates to be told what to do and I have no idea where he learned that from.

WOD today

3 rounds of 

KB Squats with 2 x 70 KBs  x 5 reps

5 rounds

KB Cleans with 2 x 70 KB x 5 reps

10 presses with 35lb KB x 3 sets x 10 reps

Then 10 Rounds

30 seconds Airdyne at 80 watts

10 pullups

30 second rest

The Mysterious Spider Monkey

Most likely thing this monkey just said, "I've never seen one that big before" or perhaps "did anybody hear that"

Today's WOD
Couplet 
10 rounds Start 1 rep and progress to 10
Jumping Shrugs with 2 x 70lb KB
Burpees

Then
7 Rounds
500 meter row
Deadlift 2 x 70lb KB from 7 inch blocks
21:00

08 Feb 2014

Friday WOD
5 intervals with
400 meter run
20 KB American Swings
20 Pullups
Work/Rest: 1:1

Saturday WOD
Ascended from 1-20
KB Swings Russian 70lbs
Jumping Squats
Push ups

20 Rounds of
10 x KB Swings Russian 70lbs
10 x Jumping Squats
10 x Push ups

05 Feb 2014

Boot Camp update:

The 6 am class got introduced to a little running, KB swinging and some real ugly knee to elbows this morning.  All appeared to survive, but there was a significant amount of grumblings about leg soreness.  So tomorrow morning we'll shift gears and give the legs a break.  The 6 pm class went very well and I suspect these ladies are going to be eating steel and spitting nails in a few weeks.  The 6 pm class will get some strength training tomorrow evening and we'll finish their week off with an interesting circuit.

My WOD today:
10 rounds of 30 seconds on the Airdyne followed by a
Complex
5 x Power clean, 5 x Push Press and 5x Front squat complex
45 lbs, 65 lbs, 95 lbs, 115 lbs, 6 rounds with 135 lbs

Day 1 of HAWC Bootcamp

We started the HAWC Bootcamp today and had 8 people participate.  A couple of folks that were scheduled to attend had other obligations or were under the weather.  We conducted a class this morning at 6am and again at 6pm.  We did some basic skill training with a KB and then followed it up with a nice 10 minute KB circuit.  Tomorrow we put the KBs away and do some bodyweight work.  Both classes were quick learners so I expect we will get to some fun stuff before the month is over.

Here's an interesting video about Sugar and the impact it has on your body.

Here come da Judge!

Yesterday, I talked about how to structure your environment to overcome temptation. Taking control of your environment is helpful because it reduces the amount of decisions that you have to make. Research by Roy Baumeister out of Florida State suggest that the difference between people who have strong self-control or willpower and people who don’t is really an illusion. (Baumeister & Tierney, 2011) The people with a strong willpower simply structure their world in such a way that they save their willpower for those really tough times. (Baumeister & Tierney, 2011) Apparently, the human willpower is not infinite and it is one of the primary reasons humans create mental shortcuts (heuristics) to reduce the amount of conscious decisions one has to make. (Baumeister & Tierney, 2011) (Kahneman, 2011) According to Baumeister the reason you tend to binge at the end of the day is because you have been using your willpower to resist temptations all day long. (Baumeister & Tierney, 2011)  (McGonigal, 2012)  The best strategies for dealing with this dilemma is to structure your environment in such a manner that there is nothing to resist or revamp your judgement about what is good and bad. (Baumeister & Tierney, 2011)  (McGonigal, 2012) (Jowett, 2008)

The first part of the strategy is rather simple and straightforward, but the second part has some special challenges. The success of our species has been the direct result of numerous genetic propensities that have evolved over time. (Wilson, 2012) (Saplosky, 2004) The reason incest is repulsive to 99% of us is because it was detrimental to the perpetuation of a strong species. (Wilson, 2012) For the majority of our species history our next meal was never guaranteed, so Mother Nature developed a hormonal system that thrived in an environment where the next meal was tenuous at best. (Wilson, 2012) (Saplosky, 2004) (De Vany, 2011) That’s why the dopamine hose in our head goes crazy when we encounter sugar. First, to set off the insulin system to quickly as possible turn this sugar into fat while the getting’ is good. And, some have theorized that we derived a sensitivity to sweetness because in nature sweet things tend to be non-poisonous.  Kind of ironic how that has changed with the advent of processed sugar. Yes I’m claiming that sugar is poisonous and if you don’t believe me ask the people who are suffering from Diabetes II/III (III is a reference to the latest findings regarding insulin sensitivity and dementia, see http://www.olsonnd.com/the-alzheimers-and-sugar-connection/). Luckily for us Mother Nature has given us a mechanism for countering the pull of sugar and you have complete control over it. It’s called perception, opinion, but I prefer Judgement. (Gazzangia, 2011)

So how can you shape your Judgement in such a manner that you start making choices that overcome the natural love affair we have with such things as sugar. Since at least the time of Socrates man has recognized that humans will choose what they believe or judge to be good for them. (Jowett, 2008) The premise being that it is irrational for a man/woman to do something that they judge to be bad for them. (Jowett, 2008) (Johnson, 2014) (Stephenson, 2007) So at the end of the day you’re actions reveal your true beliefs. As Grandma Willie (just about the greatest woman in history) used to say ‘your actions speak louder than your words.’ Epictetus said that if you want to know a man’s philosophy examine how he behaves. (Johnson, 2014) (Wilson, 2012) (Arrian, 2008) Most of us would be considered orthodox hedonist driven by the avoidance of pain and the never ending quest for pleasure. (Irvine, 2006) To overcome our orthodox hedonism is simple, stop acting like a hedonist and start acting like someone who has an ounce of willpower. Aristotle articulated it this way ‘You become brave by performing acts of bravery’ and this line of thought has matriculated through the ages from Epictetus “if you wish to acquire a habit for anything, do the thing; if you do not wish to acquire the habit, abstain from doing it” (Arrian, 2008, p. 121) to William James idea of ‘act as if’ (James, 1897) to Existentialist Jean-Paul Sartre’s ‘existence precedes essence’ (Barrett, 1990, p. 248) and finally to modern willpower expert Kelly McGonigal ‘fake it till you make it’ (McGonigal, 2012). It’s a rather straightforward idea, simply repeatedly perform the behavior or in this case judgement over and over and over. 

I have a little brother who has mastered this better than anybody I know. His nickname growing up was ‘Bubba’ and you don’t earn a nickname like Bubba with a hatred of donuts and ice cream. No Bubba was an accomplished chow hound and before he was a teenager he had become quite the little pork chop. But he eventually left his Bubbaness behind, by changing his judgement about what was good and bad and he did this through his actions. It’s been a 30 year process and I can assure you that you don’t want to be around my brother and put some garbage in your mouth. He is infamous for his candor, but more importantly his actions over time developed his judgement into making choices that benefit rather than harm his health. It is no coincidence that of the 5 kids in our family only 2 of them are not struggling with obesity and diabetes. In future post I’ll discuss how to put this into action, but in the meantime you might want to start figuring out just who the hell you are. Most of us have no clue, I was certified Hedonist for a long time and I didn't figure that out until I took an honest look at my actions.

“The intelligent want self-control; children want candy” Rumi (McGonigal, 2012, p. 1)

References

Arrian (2008). Epictetus: Discourses and Selected Writings. []. Retrieved from

Barrett, W. (1990). Irrational Man. New York, NY: Anchor Books.

Baumeister, R. F., & Tierney, J. (2011). Willpower: Rediscovering the greatest human strength. New York, NY: The Penguin Press.

De Vany, A. (2011). The New Evolution Diet (1st ed.). [Kindle]. Retrieved from

Gazzangia, M. S. (2011). Who’s in Charge? New York, NY: HarperCollins.

Irvine, W. B. (2006). On Desire:  Why we want what we want. New York, NY: Oxford University Press.

James, W. (1897). The Will to Believe. New York, NY: Barnes and Noble.

Johnson, B. E. (2014). The Role Ethics of Epictetus: Stoicism in Ordinary Life. [Kindle]. Retrieved from

Jowett, B. (2008). Gorgias by Plato. [Kindle]. Retrieved from http://www.gutenberg.org/cache/epub/1672/pg1672.txt

Kahneman, D. (2011). Thinking, Fast and Slow (1st ed.). New York, NY: Farrar, Straus and Giroux.

McGonigal, K. (2012). The Willpower Instinct. New York, NY: Penguin Group.

Saplosky, R. M. (2004). Why Zebras don’t get ulcers (3rd ed.). [Kindle]. Retrieved from

Stephenson, W. O. (2007). Stoic Ethics:  Epictetus and Happiness as Freedom. [Kindle]. Retrieved from

Wilson, E. O. (2012). The Social Conquest of Earth. New York, NY: Liveright Publishing Corporation.

Distraction Strategies or what to do when you are starving to death!

Taking Charge of ones life.......

I posted a couple days ago that I would talk about distraction strategies for fasting, but this could also be applied to eating habits in general.

There is nothing real original here and really this should be used as just guide of how to develop your own rules and distractors.

First:  Rid your house of all temptation and if your like a little squirrel I know that's currently masquerading as my wife, that would include your vehicle.

Second:  Keep multiple zero calorie options available to put in your cake hole whenever you need to keep yourself from eating.  My favorites are gum, water, coffee, and sometimes I use zero calorie flavored carbonated water.  In the past I drank diet pepsi like it was going out of style, but I finally weened myself off of them.  At the end of the day you will just have to test different options, but the key is to have numerous options and always have them available.

Third and last:  Create your own go to hell rules and treat these rules as sacred.  For instance, I recently started noticing my weight creep up towards 165 and could not put my finger on the cause.  Finally, I realized that I can't eat a sweet potato every day and so I came up with a rule. I'm only allowed a sweet
potato if my weight is below 160 lbs.

Usually people want distractors or techniques that will totally eliminate any form of discomfort and I've only found one that truly works.  Learn to like discomfort.  It's weird, but somehow I reached this point a number of years ago and I actually prefer the feeling of hunger to the feeling one gets from a full stomach.  Weird I know, but that's why the family keeps me in the attic.

Do this…Don’t do this…Fasting for mortals

Everyone's favorite Uncle

As noted in previous blogs I’m one ‘those’ people that regularly fast.  For a long-time I kept this weirdness to myself, but after having damn near knock down dragouts with family and friends I finally came clean.  Now everybody, for the most part, just ignores my eccentricities and treats me like the kooky Uncle every family has stowed away in the attic.  But every now then there are people who become interested in fasting practices and they give it a whirl.  Surprisingly, it is seldom ever a pleasant experience for them and part of the problem stems from me. 

I forget to explain to them that it took me years to get to the point where being hungry felt more normal than satiated.  More importantly, I didn’t just jump right in the deep end of the pool, I gradually tested the water and had as many miserable days as good days.  I wouldn’t change the experience even if I could because the misery taught me a lot about myself and how to handle…..well misery.  My fasting has progressed from merely skipping breakfast to daily fasting 19-21 hours (5 days of the week) and fasting for 48 hours the other 2 days of the week.  Over the years I have created all kinds of strategies for distracting myself, building my hunger tolerance and in the end making self-control or self-discipline my number one character trait.  Over the next few days I’ll post some strategies for distracting the hunger, increasing hunger tolerance and how to have the self-discipline of Diogenes ‘the mad Socrates’ of antiquity. 

Today's WOD 

EMOM for 5 minutes

Clean, Front Squat and Jerk complex: Clean 185, Front Squat x 2, Jerk x 1

30 Pullups

30 Sec L-sit hold

20 x 500 meter C2 Concept Rower

Self-discipline training--To face the winds of fortune 'we must undergo winter training' Epictetus

Fasted 20 hours

Weight: 161.8

Read: 5 hours

Wrote: 5 hours

Cold Shower

Epictetus Role Theory II

 Diogenes of Sinope one of Epictetus favorite examples of excellence.  This photo depicts Diogenes telling Alexander the Great to go pound sand and to please quit blocking the sun.  It's easy to see why 'E' held Diogenes in such high esteem.

The discussion with the CPT's went surprisingly well and I received excellent feedback from both the students and the instructors.  Before I explain how the day went, I need to give you my 25 cent version of ERT.  For those of you who are not philosophy nerds, Epictetus was a Roman Stoic Philosopher and his teachings have greatly influenced everyone from Roman Emperors to forming the bases of modern day cognitive behavioral therapy.  According to Brian Johnson (the modern author who has proposed this notion of Role Theory Ethics), “Epictetus largely set aside the traditional Graeco-Roman talk of virtues such as moderation, justice, courage and wisdom”  (Johnson, 2014, p. 52) and created an ethical system centered around roles.  Johnson notes, "Epictetus makes these roles provide the bedrock justification for ethical action." (Johnson, 2014, p. 52)  Of course to live these roles in an excellent manner requires moderation, justice, courage and wisdom or correct judgement regarding externals and there use.  (Long, 2002) (Stephenson, 2007)  The discourses of Epictetus are filled with numerous ante-dotes of how people succeed or fail in meeting the obligations of their roles.  (Johnson, 2014) (Long, 2002)  Usually resulting from poor judgement or the failure to act in the appropriate virtuous manner, ie., decisions based on fear or placing value on something outside their volition.  (Stephenson, 2007)  According to Long, Epictetus considered the volition or will as the ‘self’ and that we are responsible for the self we create through the actions we take to fulfill our roles.  (Long, 2002, p. 34)  Epictetus considers us all as actors in the Great Poet's play, we don't decide our parts, but we do decide how well we play the part.  (Johnson, 2014) (Stephenson, 2007)  Based upon the work of Johnson, Stephenson, Long and of course Epictetus I had the students attempt to discover all of their roles and the subsequent obligations for fulfilling those roles in an excellent manner.

The students were required to break up into three groups and within those groups determine all of the roles they play in life and the subsequent obligations from those roles.  I did the exercise prior to the class and found the exercise to be extremely difficult.  I never realized how many different roles we play in life and all of the subsequent obligations that come with those roles.  I found that if I really took an honest look at my fulfillment of those roles, I'm less than excellent to say the least.  The students had similar observations and our discussion speculated it was from a lack of awareness.  In other words, unless you actively track meeting these obligations, most of them will fall through the cracks of daily life.  Granted, most if not all of these obligations are self-imposed or imposed by social convention, but it was easy to see how a person could lead a less than an ethical life without some behavior awareness.  The view we took of ethics in this context was excellence.  In other words, what would be the obligation for someone to be an excellent Special Forces Officer or father or sister etc...  The instructors want to continue developing the course and next time provide the students with some read ahead about Epictetus Role Theory and to come class with a list of roles and the obligations for those roles.  The class discussion would center on how the students identified both their roles and the subsequent obligations.  Once we determine that the students have a good grasp of their roles we will then advance to how they will daily track those obligations.  Daily self-monitoring was an important aspect of ERT and after doing this exercise I now see why.  (Long, 2002)  The other part of the discussion will be centered on the conflict between a person's roles and developing techniques to discovering those conflicts.

I'm still not sure how I will conduct my research regarding ERT (for those not aware I’m a Doctoral student and I’m interested in how to develop the ethics of young leaders), but judging from the response of the student there is something there worth exploring.  In future post I will provide some examples of roles, their subsequent obligations and how one could track and create habits that ensure you are fulfilling your role with arête.

References

Johnson, B. E. (2014). The Role Ethics of Epictetus: Stoicism in Ordinary Life. [Kindle]. Retrieved from

Long, A. A. (2002). Epictetus:  A Stoic and Socratic Guide to Life. New York, NY: Oxford University Press.

Stephenson, W. O. (2007). Stoic Ethics:  Epictetus and Happiness as Freedom. [Kindle]. Retrieved from

Epictetus Role Theory

24 Jan 2014

People are not disturbed by things, but by the view they take of them.


Today I had the opportunity to spend some time with some young Special Operations CPTs and discuss Epictetus Role Theory.  I recently read a book by Brian Johnson entitled Epictetus Role Theory and I found Mr. Johnson's ideas about Epictetus and Roles to be very thought provoking.  So I took the opportunity to speak with these CPTs about Mr. Johnson's ideas and was surprised by both how his ideas resonated with the audience and at the same time quite humbled to realize how little I have reflected on the roles I play in my life.  I will have a follow up post this with more details about the class and Mr. Johnson's theory.

WOD
5 Rounds
500 meter row
20 KB Swings with 70lb KB
10 1/2 burpees
18:40

Weight: 162.4
Fasted: I'm at the halfway point of a 48 hour fast.

Read: 5 hours
Wrote: 5 hours
Cold Shower
French: 30 minutes

The Commandments

Yesterday’s blog post discussed commitment devices and how to use them for getting things done and for creating habits.  Today, I’ll discuss some ways commitment devices and ‘go to hell’ rules can be used for diet.  The premise is fairly simple, but the challenge for most people lies in the execution of the premise.

Simple doesn't mean Easy  

 Several years ago I decided to help a friend of mine stick to a diet and I agreed to follow whatever rules we put forth.  Are rules were fairly straightforward: 

1. Eat only meat, vegetables, fruits and nuts

2. Fast a minimum of 19 hours every day

3. Sleep at least 6 hours

4. Weigh yourself every day:  This step of course violates everything the experts say, but I view that as more of motivator than a deterrent (my little wife will attest to the fact that nothing gives me greater pleasure than acts of defiance).  This is also directly related to the next step. 

5. ‘Keep it between the ditches’:  I keep my weight between 155 and 165 and if I notice that my weight starts creeping towards 165, then I’m required to make some adjustment to my diet.  Most of the time that means I have to forgo or reduce my consumption of sweet potatoes, almonds or cheese.  Additionally, this rule requires that I go to bed somewhat ‘hungry’ (I usually only eat between 5 and 10 pm).  My friend used this method to lose over 60 pounds.  He created a 10 pound window that he monitored daily, made adjustments according to what he weighed and shifted the window to the left by two pound every week. Example: week 1 window 260 to 250, week 2 window 258 to 248 etc…  This technique has been the most effective method I have found for maintaining my weight.  It seems tedious, but the few times I have been in the position in which I couldn't daily weigh myself, my weight always increases by at least 5 pounds.  Although it’s quite embarrassing for my wife, I don’t travel anywhere without my scales.  And yes, I do derive some pleasure from causing her undue embarrassment.

6.  Designate ‘poison days’ to ensure that your system can still survive on processed food, but more importantly so I can have my wife’s carrot cake at least a few times a year. 

7.  ‘Poison days’ require a 48 hour fast prior to consumption.  Like I said, simple, but not necessarily easy.  Easy is for suckers.

8.  Treat the rules as ‘holy’.  Frankly, I’m convinced I will go to hell if I violate my rules. 

 Will this work for you, I have no idea, but it has worked for me.  I have less body fat now than when I graduated high school in 1980, back when Lincoln and Davis were still debating and Jimmy C. was giving away the canal.

No Way Out

Odysseus may be the oldest example in literature of what modern psychologist call commitment devices.  (Baumeister & Tierney, 2011) (Arrian, 2008) (Ainsle, 2001) (McGonigal, 2012)  The several publications referenced in the preceding sentence are great place to start to learn more about commitment devices.  All of these references in some fashion recommend the technique of Odysseus for assisting one with their self-control or self-discipline challenges.  For those of you not familiar with the Odysseus and the Sirens myth,

“A siren call means something that is alluring. It is dangerous and potentially deadly. Even if you know better, the siren call is hard to resist. In Greek mythology, the sirens who allured were sea nymphs beguiling enough to begin with, but with even more enticing voices.

In Odyssey Book XII Circe warns Odysseus about the dangers he will face at sea. One of these is the Sirens. In the adventure of the Argonauts, Jason and his men faced the danger of the Sirens with the help of the singing of Orpheus. Odysseus has no Orpheus to drown out the lovely voices, so he orders his men to stuff their ears with wax and tie him to a mast so he can't escape, but can still hear them singing. This painting shows the sirens as beautiful women-birds who fly to their prey instead of luring them from afar.”  (the quote is from the following website; http://ancienthistory.about.com/od/odyssey1/ss/062508POdyssey_6.htm)

Of course this technique can be used for more than warding off tempting Sirens.  Over the last several years I have used this concept to overcome all kinds of unproductive habits and I have also used it to make myself stay on task.  Like most of you, I’m easily distracted and without some kind of commitment device, I will go down all sorts of Black Holes searching for the proverbial rabbit.  To prevent these unproductive rabbit hole searches I have created my own ‘commandments’ or ‘go to hell’ rules.  I treat my rules as sacred and a make it a matter of personal integrity that I abide by them.  For instance, I’m currently in a Doctorate program that requires that I read and write a substantial amount.  I really don’t have the luxury to wait around for inspiration for either activity, so I require myself to spend at least 5 hours each day on each activity.  My rule is simple and it was stolen from Stephen Pressfield (The War of Art), when I’m writing I’m allowed only two options; write or do nothing.  That means no phone calls, facebook, email, etc…  It suits my personality very well, because I can’t just sit there do nothing and eventually I just start writing to overcome the boredom.  I also personally track and record it every day in my little ‘judgment’ (as in standing before God type of judgment) book to ensure that I’m maintaining my integrity.  I apply the same principles to a host of activities from what and when I eat, to physical exercise.  The combination of a commitment device and keep a daily ‘judgment’ book of how well I kept the commitment has significantly impacted my ability to develop useful habits and raise myself to just above the level of a useful idiot.  In my next post I’ll discuss my ‘go to hell’ rules for diet.

From todays ‘Book of Judgment’

Weight: 163

Fasted: 19 hours

Read: 6 hours

Wrote: 5 hours

References

Ainsle, G. (2001). Breakdown of Will.  http://dx.doi.org/. Retrieved from

Arrian (2008). Epictetus: Discourses and Selected Writings. []. Retrieved from

Baumeister, R. F., & Tierney, J. (2011). Willpower: Rediscovering the greatest human strength. New York, NY: The Penguin Press.

McGonigal, K. (2012). The Willpower Instinct. New York, NY: Penguin Group.

21 Jan 2014

WOD
5 rounds EMOM
5 x Front Squat x 165lbs
10 x Pullups
1x Front Squat x 185lbs

30 rounds EMOM
11 KB Swing 70lb KB
11 Jumping Squats

Weight: 163.8
Fasted: 20 hours

Professor Tim Noakes on the Decarb lifestyle

Advice is rather simple; meat, vegetable, little fruit and some nuts.  Unfortunately simply does not always equal easy, but daily tracking kept help keep you honest.  In future post we will discuss some tricks of the trade.  One easy way to track is keep tabs on what you should avoid i.e., sugar and grains.

20 Jan 2014

WOD
5 x 1000 meter Rows
300 Pushups
20 Rockers

Weight: 163.8
Fasted: 24 hours

18 Jan 2104

WOD

8 x 500 meter rows on C2 Concept

Weight: 158.8
Fast: Completed 48 hour fast

17 Jan 2014

WOD
Clean
Moved in 5lb increments from 95lbs to 230lbs and just barely missed 235.
Followed by pull-ups
Did from 20 down to 1 in pull-ups and each set with a 200 meter sprint (sets 20 thru 11) and 100 meter sprints (for sets 10 through 1) total pull-ups 210

Weight: 163.2
Fasting: halfway through 48 hour fast

Will post update on Lucky Dog Bootcamp tomorrow

16 Jan 2014

It's a conspiracy!!!

Weight: 161.8
Fasted 20 hours:  Begin 48 hour fast tonight

WOD
30 min EMOM
10 KB Russian Swings with 70lb KB
10 Jumping Squats

Total: 300 Swings and 300 Jumping Squats

Easy Day



Deacon sporting his new haircut, while Ollie and Gus register their complaints concerning the quality treats they've been receiving lately.  Rumor on the street has it that Deacon actually bit some kid.  I asked him about it and he said "show me the poof" (that's not a misspelling, the boy has a bit of a lisp). He somehow has it in his mind that the rumor was started by some cat person.