Slow Down My Mind

 "I have found the best way to give advice to your children is to find out what they want and then advise them to do it."
Harry S. Truman

Why the hell not.  Carly Bond (5's daughter) at MSA recital last night.  This is how those kids roll.

http://qik.com/video/BAB1784BF3CA438C8FF5EC3D51FAAC9B

Sunday, three miles with Ian and Brigid and dog in the Marsh.  Then in pm
Presses
1-4 clean to press double 20kg ladder
24 singles, 3+3 clean to press
28, 2+2 going up easy on left
32 1+1, up good on left second set
x3

100 16kg snatches
5+5x2
x5

Swing fun
30/30
20, 24, 28, 32 ladder, 20 swings each
x2.  Fail at 10 with 32 set 8, finish with 24.  Then additional 20 20kg, 20 24kg to get it to 200.

Monday, five miles, 12 min plank circuits
Tuesday, 4.5 intended k bell session in evening but still grinding in office late, barely got back to gym for coupla miles push it to Wednesday am, does it really make a difference ?
Wednesday
am
20/20 pushups, ten per set x 8 in five minutes
20 body weight box squats into 10 squat to press 80lb barbell
5+5 16kg snatches to 5+5 24kg
30 body weight walking lunges
x3
additional two sets snatches to get to 100.
Swings
10 24+10 32
x10
active rest:
sets 1-3, 1+1 12kg bu TGU, adventures in grip
4-6 5+5 24kg bu clean
7-10, no active rest, suck wind for 20 sec.
pm
Thoroughly rocking MH 60 min class.

On 7:20, work work while ride up.  5 calls while picking up milk.  "Carly goes on in 10."  I am tired, Ian is there running lights; Carly shines.  Slow down my mind.  Breathe.


Thursday
am, 2.5
pm, really really good eh class.  Awesome extended right left series, thighs screaming so good.  Slow down mind, breath, everything gone save grinding sinew and bone.

AFID

"Those dogs that love the rain and chasing trains
The colored birds above their running"
Iron & Wine, The Trapeze Swinger


Damn you eh for another fucking indie dirge.  http://www.youtube.com/watch?v=sFzEZ3fG1Nc&feature=related
Gonna crawl around this sap's head until ousted by another.
Saturday
walk with Ian & dog.
Sunday, same but add Brigid; late pm like:
20/20 push-ups, 10 x 8 sets, 80
10 24kg goblet squats
press work
1-3 double 20kg; 4-5 single 24
2+2 28, good
1+1 32, fail on left
3x
30/30 20 28kg swings
x 10,
Monday, three miles am,
pm, Pradeep's psycho drill sergeant flow class
Tuesday, three miles
In the evening out to Zachary's on College with DW and up to palace in progress on Skyline.  Beautiful house, views.  Lots of squatting down to look at finishes, up down up down.  No knee cracks, no joint stress, feel like a machine; functional fitness in action.  Dropped at Rockridge at 8, on the 8:50 and home to depressed dog.
Wednesday
three miles am, then pm
5+5x2 push-ups to 24kg renegade rows
5+5 sls
Press work
1-5 24kg clean to press ladder
1+1 32kg press, close on left, still failing
20 walking lunges, 30lb barbells each hand
3x
30/30 20 24kg swings
x10
Thursday
Three miles am
Bail early to eh 4:30 class, BART stars align and in the studio by 4:10, legs up the wall; eh comes in early:  "Have a song for you, David."  Trapeze Swinger, 2010 version of a road song.  Great class, she is the second favorite yoga instructor, could be tops.
Friday
Two miles am, suit guy up to Woolard's courtroom where get nowhere; she was right of course.
Into office for new battles, hit gym by 2:45.
pushups, 20/20 10x8reps, smoked halfway through, and by 7 and 8 come up three and then two short, clean up later.
10+10 TRX split squats
3-1 pull-up ladder 28, then 40 lbs assistance.  Quite possibly the worst reps on anything I have done in 12 months.  Arms just dead.
45 sec TRX mountain climbers
3x
20 24kg swings
1+1 24kg TGU
x10.
That took a ridiculous 40 minutes, but TGU's are slow, and spend a lot of time in the fetal position pretending to get the bell centered, and then roll over to stare at the ceiling.
Felt like slogging through wet cement.
Down to ferry stopping for emails along the way, friday pm tie ups, yes yes we will be talking next week, hopefully a lot.
Need food, Hanako in Delica; if go in she will give me a big smile and tell me I look nice.  She does not disappoint and off on the boat.
Sat., three miles with Ian 's metal stream of conscious and the dog.
mixed in all of above every day is gtg on 24kg bu cleans and presses.  Sticking right np, left getting better and better.

Natural Forces

"I'm subject to the Natural Forces . . . "
Lyle Lovett

http://www.youtube.com/watch?v=lbZn_Z5s-yA&feature=related
Like the dull ache at L4/L5 after walking a mile each way in a suit and dress shoes.  Down eighth street from Civic Center BART to the dirty halls of 850 Bryant, only to have the judge disappear and have to spend 45 minutes in the hallway chit chatting with a truly stupid defendant and then spend 80 minutes on the Northbound 56 with a by now dead phone; rolling in at 7:50 dog tired.  Too old for this shit and no end in sight.  But at least I'm not fat.

But that was afternoon/eve.  Morning was much better; stuck the 24 bu clean on the left twice after fooling around with grip.  Completely different from the right side.  BU is about angles, timing and tension as much as grip and the experimentation paid off.  Which allowed me to stick the 24kg overhead bu on the right.  That felt so good went for strict military with the 32kg on the right, got it up, dirty at first but then clean.  Natural forces indeed; practice works.

Monday
Five miles am, pm three sets plank work, front sides 45 sec hold 30 sec rest.
Tuesday
Push-ups, 25/20, 10 decline x 4,  10 usual x 5
10 24kg goblet squats
Military press work
24kg double, 1 clean to 1-3 press ladder.
singles, 1 clean to 1 press, 4-5
20 tactical lunges, 16kg
x3
 30/30 20 24kg swings
x10
Wednesday
three miles, gtg work on sls and 24kg bu
Thursday
AM
Five miles, then bu press victories; gtg on sls.
PM, drag ass all over SOMA on foot, accomplishing exactly nothing.

The Weight

"Catch a cannon ball now, t'take me down the line
My bag is sinkin' low and I do believe it's time.
To get back to Miss Fanny, you know she's the only one.
Who sent me here with her regards for everyone."

J.R. Robertson, The Weight

Song has been a consistent part of narrative since we got the Easy Rider soundtrack at the Disco record bin in 1970.  Every Mother's Day for the past bunch have been making a cd for Anne.  Pretty damn hard to improve upon the Band; Barry howls this tune.  But David, Gillian and OCMS do it up right.  Spine tingling, goose-bump raising, eye watering harmonies.  There in the front row for the encore at HSB last year, same crowd, only add Emmy Lou.  Worth getting up at 4:00 am for, that six minutes.  Made the disc this year.  http://www.youtube.com/watch?v=zXf-SuBbJa0 
And for really, really, really good measure . . . http://www.youtube.com/watch?v=uyXOjiVhH5U&feature=related

Tuesday, three miles in the am, GTG of sls, and bottoms up clean, 24 sticking, can't put it overhead until clear on left.
Evening
25/25 10 push-ups
x 8
1-3 double 24kg clean to press
24kg goblet squats
20 16kg tactical lunges
x3
10 24kg swings, 10 32kg swings
1+1 24kg TGU
x10
Wednesday
60 min yoga, good
Thursday, office party.  Fun, late.
Friday
Three miles am,
Brigid at the county finals, rocking the shot put, drag ass day, drag it out at 6:35 . . .
25/25 push-ups, x 9
1-3 20kg double clean to press, 4-5 single 24kg clean to press
5+5 20kg windmills
5+5 20kg single leg deads
5+5x2 16kg snatches
x3, plus 40 more snatches to get to 100
30/30 24 kg swings
x 10
Saturday, long Burdell hike with Rose, at least seven miles.
Today,
Cooking ribs to take to Anne's,
25/25 10 pushups
x8
5.6.7 alternating 20 kg press
20 28kg swings
1+1 24 kg TGU
x10, save last TGUs were 28, little shaky but fun . . .
took nearly an hour, too much day dreaming on the TGU's, as Rose looked on,

"you done yet ?"  Not yet.

Beautiful Strength

"You made your body; own it."
D. Whitley

Thanks DW; thanks for flyin' here from Nashville and good luck getting back.  Thanks for slammin' that nail through a board and popping the balloon.  Pretty fucking impressive.
But really thanks for telling me to raise both hips while lying down getting ready to come up to the elbow.  Then telling me to glue the left glute down and come up to left elbow, visualize the glute lat connection as an x.  To stop thinking about your body as a core with extremeties but as a single unit moving through space.  That is really gonna help TGU's and want to use that 'till they scatter me.
Surprising to see a 270 lb. guy move that well.  First time I saw CT do a TGU with high hip bridge, straight line from fingertips through shoulders to supporting hand chest out was awesome; to see a 40 year old guy 170 pounds heavier move with similar grace was enlightening.
Don't mind owning my body.  Don't feel I am operating from a position of weakness.  I like being able to work on stuff.  To practice.  Knowing that I can and will improve.  There is a ton of shit I will never do; gonna focus on doing what I can better.  When I can do that, add more.  Yeah, probably should keep track and add weight.  Numbers really care about are resting heart rate, blood pressure and cholesterol.  Those are just fine.
TR keeping it real.  Slamming swing workout, then talking about her 300 pound client, eight swings per minute.  Thrilled that recently she could walk upstairs to a restaurant.  That is doing something for someone.  Remember breaking into a pouring sweat slogging across the soft sand at Baker Beach with all the kid gear, stopping and sucking wind, fat and slow.  That guy is gone, done.  I'll own that and can't wait to do get-ups and swings tomorrow.
 Thursday
Three miles, gtg on single leg squats and jerks, getting better.
Friday, Three miles, in back preservation mode.
Saturday, 90 minute yoga.  Felt great.  After, gtg bottoms up clean.  Stuck the 24 on the right side, surprise surprise.  Three miles in pm.
Sunday.  Seminar, TR swing fest, strong pretty much all day though flailing on crooked arm bars at the end.
Today, back better than felt in ten days.  Really good after all those swings.  Not beat up.
Three miles, 12 minutes front and side plank circuits.  30 minutes of pain free catch with a hardball and my 14 year old jockette and joyful labrador.

Looking forward to tomorrow; if I have to run to catch the boat, I will be able.

Ian Scott

 "It is a wise father that knows his own child."
William Shakespeare

The only thing I'll own is that to believe you "know" anyone is folly.  Sure there are signs, little cairns along the way; stacked piles of rocks on a scree slope; visible from a distance, ambiguous markers.
Ian turned seventeen Monday.  I have all these pictures of him as a boy, smiling, very very cute and very blond.  He is nothing like that now.  He is tall, lanky, square chinned and deep-voiced, painfully insecure, just like you were.  Find some solace in his desire to be with me; he likes to hang and laugh, sometimes, apparently, great, good job.  Is always up for a hike and a talk, listening to Hendrix in the marsh.  Things I could never fathom doing with Jay; makes me no better a father, know that for sure.  Daughters are easy in comparison.

Thursday, three miles, then drinking too much with client late.
Friday, hammered and feeling like shit.  Work from home and attend the District middle school track meet, Brigid shredding the competition in shot put.  About six, suck it up for a workout as follows:
20 push-ups, alternating one foot up.
Double 20kg clean and press ladder, 1-5
28kg rows, 10+10
5+5 single leg squats, GTG
3x
Go to second circuit and back feels like shit.  Stop.
Sat., three miles in am, trying to loosen up.  CT seminar at 4:30, gonna bail but she says come in and I do.  Back feels really hinky, but snatch/jerk routine feels ok.  Has her ex as co-captain.  Decent coach but abrasive one on one, wtf. 
Sunday, three miles.
Monday, three miles am.  Its Ian's-bday and he wants to be at Gamescape late, so gonna work out and catch a late boat, fucked back and all.
Pushups, 30/30, 10 per set x 8
5+5 single leg squats to box
20 body weight box squats to 5+5 24kg long push press
10+10 TRX split squats
x3
Not sure what to do, swings snatches out of question.
TRX Y, W, biceps curl, five each, 3x
Delt flys, 30lb dumbbells, legs up, 10.
10+10 60lb rows, bench
10+10 40lb dumbbell swings
10 70lb bicep curls, idiot work
x3
Stop at Delica for raw fish before 8:50 boat.  Try not to be old pervy guy; waitress is beautiful and charming.  Hanako, notices the old dog noticing; comes over, chats me up, free drinks, oh please come back - you have a nice smile.  You bet, wild horses and all that.  Get to Gamescape by 10, Ian wants to hang for another hour and we do.
Tuesday, three miles, no mas.
Today, three miles am, the gtg on single leg squats and jerks, trying to forget back.  Jerks feel good; JH comes over with client, complimentary.  Finally feeling like I don't need to re-learn the exercise every time, but back is still bad.
This afternoon, not ready for yoga, need to keep control
10+10 alternating 24 kg floor press to ten push-ups
10 16kg bootstrap squats
15+15 24 kg rows
15+15 walking lunges
3x
10 reverse pull-ups off of Smith machine
10 TRX rows
10 TRX bicep curls
5 neutral grip pullups, with 16 lbs, assistance flying up
3x.
Back down to boat, ball for the dog in bone chilling cold.

In Thirty Years

"Eat Food.  Not too much.  Mostly plants."
MP
I would love to sound like this at 80.  www.npr.org/templates/rundowns/rundown.php?prgId=13.  The thought of being eighty in a mere 30 years is chilling; though not half as chilling as being sixty in 10.
Hating the day this morning, nearly paralyzing overwhelming concern over firm matters.  Chess moves on the way to the 7:10 boat.  Good seminar, out in the lobby with the audio feed and phone; grinding for life.  Cutting through the fog, a smart lawyer who I knew could help a good client.  Unlike me, up at the dais at the end; meet and greet, good vibe.  By 2:00, sick of the pity party and on the offensive, time for them to wait.  Don't fuck with me, I am tired of being fucked with.  Call the guy stalling me for two days, after knowing his client yelled at him; begging me to hang on till noon tomorrow.  Sure, just bring your fucking check book.  By 4:15, options opening with seminar guy; yes lunch, we can figure out ways to help each other.  Bolt and great yoga.

Sunday, Marsh walk and lengthy wet dog bath.  Then Lauren Brooks due to lack of imagination.  Killing it, sucking wind.
Monday, three miles, no time for more.
Tuesday.
Three miles am, then
5+5x2 24kg push up to renegade rows
10 24kg goblet squats
1-3 double 24k clean to press ladder
20 16kg tactical lunges
3x
"Coach Dos" circuit, 16kg
5+5 figure 8 to bup clean
5+5 clean
5+5 push press
5+5 snatch
5+5 windmill
10 swings
2+2 24 kg TGU
x3
30/30 24kg swings
x10, 200 swings
TRX Y, W, Bicep curl, 5 each x3
today, two miles, in terror, GTG
60 min yoga, very strong, much better.
Gotta kill the roller coaster or won't make 80.