B.C. Askins

The Man With the Golden Gun

Archive for the month “March, 2012”

WOD: “The Mark of the Beast”

The Beast of the Apocalypse

The Beast of the Apocalypse (Photo credit: Wikipedia)

My good buddy (and fellow plank owner in the Old Guys Club) Mark recommended this one to me. He calls it “110%” – because he’s not very good at math. (Everybody knows only 100% is even possible, Napoleon.)

10x Ab Roller
20x Pullups
30x Toes-to-bars (or TRX plank tucks, if you’re a wimp)
40x Squat Jumps
50x KettleBell Swings (35# KB or 1 pood)
60x Push-ups (hand-release, if you’re a stud like Mark)
70x Box Planks (this is like the hokey pokey in the front-leaning rest position – it sucks right after pushups… a lot, basically you walk your hands and feet in a box shape on the floor and each box is one – forward, right, back , left, etc.)
80x Medicine Ball Slams
90x Burpees (this was pure, slogging agony)
100x WWII Sit-Ups (with straight legs, all the way up, and 10-12# medicine ball held tight at clavicles with elbows out)
110x Double Unders (or 24″ box jump if you don’t have sweet jump rope skills, like me)

I did 116 box jumps instead of 110, because that makes for a grand total of 666 exercises… and this WOD deserves “The Mark of the Beast” (pun intended, Marky Mark). It sucks in every good way possible.

Took me 46:44. Goal was 40 min. Close but no cigar.

“If you always put limits on what you can do, physical or anything else, it’ll spread over into the rest of your life. It’ll spread into your work, into your mortality, into your entire being. There are no limits. There are plateaus, but you must not stay there, you must go beyond them. If it kills you, it kills you. A man must consistently exceed his level.” – Bruce Lee

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WOD: HIIT 1:1

1:1 sprint-to-walk ratio. 30 seconds sprint, 30 seconds walk. 15 times.

That sucked. HIIT = PUKE.

WOD: Dianne

Mark Philippi (a strength athlete from the Uni...

Mark Philippi (a strength athlete from the United States) at the Car Deadlift. (Photo credit: Wikipedia)

Dianne is a pretty straightforward gal:

21-15-9 x
225lb. deadlift and
pullups

Took me 8:46, which is over my goal. I’m ashamed to admit that I blew out a couple of calluses early on and acted like a wuss about it. I was hoping to come in under 7:30.

Rounded out with some core work: flags, kettlebell mason twists, hollow rocks, and rolling pistol progressions.

“To know and not to do is not yet to know.” – Tom Corrigan, Blue Collar Fitness

HIIT

 

Friedrich Wilhelm Nietzsche.

Friedrich Wilhelm Nietzsche - hard at work. (Photo credit: Wikipedia)

HIIT – or High Intensity Interval Training, to the uninitiated – is the order of the day. It’s about to become a regular part of the training routine for the next few months. You can just call me the HIITman, ha ha.

Today was interval sprints: 30 sec. sprint, 60 sec. walk – ten times. But I felt really good after the first five (and you’re not supposed to feel really good during HIIT), so I did the next five in 30/30 sprint/rest ratio. That hurt.

Then I finished things out with 5 sets of 30/30 burpees/rest. Why the burpees after all that sprinting? It’s a philosophical thing. To paraphrase Nietzsche, “We should consider every day lost on which we have not danced done burpees at least once.”

I can’t get no…

“Sat-is-fac-tion” (def.), the fulfillment or gratification of a desire, need, or appetite

Every moment of our lives is expended in seeking satisfaction. We have delicious food that costs pennies waiting on shelves just to be eaten by us. We have medication stockpiled to relieve us of every discomfort, even possibly bringing us moments of levity. We have multi-billion dollar industries devoted simply to amusing us. We have sex waiting every moment at our fingertips on the Internet and in the streets, bars, clubs and homes of the world. We burn through sexual partners, therapists, fast food, prescription drugs, movies and material possessions like a flame-thrower through tissue paper, seeking to discover just one bare moment of satisfaction.

A full stomach, professional success, laughter, sex, these are all momentary. Chasing satisfaction is like chasing the wind. You can feel it briefly rush past you, but it can never be yours, you can never keep it. You can see it, you pursue it and the moment you put your hands on it, it is gone, a perfect mirage. This is the nature of our life, and our own experience testifies to it. So all of this life is spent in chasing the wind, in seeking satisfaction.

If you could imagine someone discovering the secrets of food or drink or love or health that satisfy perfectly and forever, and yet there could be an infinite supply of it so that you could continue enjoying it forever, then you are just barely beginning to scratch the surface of what it is like to know God in Jesus Christ. Delicious food, great sex, good health, best friends, even if we have all of these things and do not know Christ, we are infinitely narrow in our search for satisfaction. All of these things are just pictures of what it is to find satisfaction in God.

The search for satisfaction is the search for “heaven on earth.” But heaven is not on earth. Everything on earth points to the God of heaven. We are made in God’s image, we are God’s mirrors and unless we are reflecting who He is at all times, we won’t be satisfied by anything in life. “Satisfy us in the morning with your unfailing love, that we may sing for joy and be glad all our days.” (Psalm 90:14)

Food points to God. “Taste and see that the LORD is good; blessed is the man who takes refuge in him.” (Psalm 34:8) “Then Jesus declared, ‘I am the bread of life. He who comes to me will never go hungry, and he who believes in me will never be thirsty.'” (John 6:35)

Romance, marriage and sex are pictures of God. “Therefore, behold, I will allure her, and bring her into the wilderness, and speak tenderly to her… And I will betroth you to me forever. I will betroth you to me in righteousness and in justice, in steadfast love and in mercy. I will betroth you to me in faithfulness. And you shall know the LORD.” (Hosea 2:14, 19-20)

Just as there is physical water, there is also spiritual water. “Jesus answered, ‘Everyone who drinks this water will be thirsty again, but whoever drinks the water I give him will never thirst. Indeed, the water I give him will become in him a spring of water welling up to eternal life.'” (John 4:13-14) Hunger and thirst after God, desire His love and His ways above everything else. We are created to do everything we do for God, according to the will of God written down in the Bible.

Heaven is not static, it’s not boring; it is dynamic, it is always changing because God is infinitely, perfectly satisfying. We cannot in a million lifetimes begin to fully know Him, to come to the end of our satisfaction in His beauty, wisdom, love and power. And this beauty, wisdom, love and power is nowhere in history more fully displayed than in the life, teaching, death
and resurrection of Jesus Christ.

We were created to be satisfied in nothing less than God Himself, which is why sex, drugs, food and entertainment cannot satisfy us. That’s not what they’re for.

Hear the call of God to you this moment and stop seeking satisfaction in anything or anyone but the One for whom you were created:

Come, all you who are thirsty,
come to the waters;
and you who have no money,
come, buy and eat!
Come, buy wine and milk
without money and without cost.
Why spend money on what is not bread,
and your labor on what does not satisfy?
Listen, listen to me, and eat what is good,
and your soul will delight in the richest of fare.
Give ear and come to me;
hear me, that your soul may live.
I will make an everlasting covenant with you,
my faithful love promised to David.
See, I have made him a witness to the peoples,
a leader and commander of the peoples…
Seek the LORD while he may be found;
call on him while he is near.
Let the wicked forsake his way
and the evil man his thoughts.
Let him turn to the LORD, and he will have mercy on him,
and to our God, for he will freely pardon.
“For my thoughts are not your thoughts,
neither are your ways my ways,”
declares the LORD.
“As the heavens are higher than the earth,
so are my ways higher than your ways
and my thoughts than your thoughts.
As the rain and the snow
come down from heaven,
and do not return to it
without watering the earth
and making it bud and flourish,
so that it yields seed for the sower and bread for the eater,
so is my word that goes out from my mouth:
It will not return to me empty,
but will accomplish what I desire
and achieve the purpose for which I sent it.
You will go out in joy
and be led forth in peace;
the mountains and hills
will burst into song before you,
and all the trees of the field
will clap their hands.
Instead of the thornbush will grow the pine tree,
and instead of briers the myrtle will grow.
This will be for the LORD’s renown,
for an everlasting sign,
which will not be destroyed.” (Isaiah 55)

WOD: King Kong (Jr.)

King Kong: 360 3-D

King Kong: 360 3-D (Photo credit: Wikipedia)

One of my long-term goals is to accomplish the “King Kong” Strongman WOD. Here’s a video of Rob Orlando doing it… twice.

King Kong is 3 rounds of 1x 455lb. deadlift, 2x muscle-ups, 3x 250lb. squat cleans and 4x handstand pushups for time.

So today I did one of the recommended training WODs… twice. Since it doesn’t have a name, I’m calling it “King Kong (Jr.).”

With 135lb. for guys or 85lb. for gals, do 3 rounds of:

2x deadlift
3x hang power clean
2x push jerk
3x front squat

Follow the 3 rounds with a 100m sprint, then 2 rounds and a 100m sprint, then 1 round and a 100m sprint. It took me 6:42.

Then do it again. Faster. 6:15.

A short, but intense, workout. If you do it right you’ll probably get to taste your last meal a second (or third or fourth) time. Hopefully it was something tasty…

WOD: “Cut Slingload”

US ARMY AIR ASSAULT BADGE

US ARMY AIR ASSAULT BADGE (Photo credit: Wikipedia)

Today, we’re gonna put on some weight – by which I mean a backpack, weight vest or body armor (whatever’s clever) and do multiple rounds of exercises, each to momentary muscle failure (MMF), followed by another complex of multiple rounds of exercises to MMF without the backpack/vest/body armor. Today is all about failure.

1 complex of 3 rounds (with weight – I used a 60lb. weight vest):

Max pullups
Max pushups
Max jump squats*
Max bar dips

No rest in between exercises and 30 seconds rest in between rounds.

Cut slingload (i.e. drop the weight), rest 2 minutes, and repeat the complex. The numbers don’t matter so much, since your muscles will be fatigued after the first round. Maximum effort intensity is the primary goal. Spit, grunt, groan, yell, whatever it takes, just don’t stop until you can’t move anymore.

I rounded things out with some core work – 3 sets of flags (Bruce Lee’s favorite core exercise) and 3 sets of mason twists with a 25lb. kettlebell (note: no bouncing like the woman in this video – that’s lame) and a 20-minute run/slog, just to loosen my legs up after the jump squats and the LSD run yesterday.

*I consider failure on jump squats to be the point when I can no longer generate enough force to jump, rather than when I can no longer air squat. But feel free to keep squatting until you collapse on the floor. You’ll be my hero for the day.

Coach Mark Rippetoe has been quoted as saying, “Strong people are harder to kill than weak people, and more useful in general.” Experience says that this is true regarding conditioning for combat – but it’s also important to remember that “God chose what is weak in the world to shame the strong.” (1 Cor 1:27) Paradoxically, God reveals his strength in our weakness, so that his glory is most clear when we fail – for Christ has received the wrath for our failures in order to forgive our guilt and to strengthen us to overcome our failures.

WOD: Diagnostic LSD Run

LSD - attempted reconstruction of acid patterns

LSD - attempted reconstruction of acid patterns (Photo credit: wallygreeninker)

Nope, no acid here. Sorry to disappoint. LSD = Long Slow Distance.

For all the novice runners out there (like me), here’s the idea today: pick a time that sounds long (probably somewhere in the 30-90 minute range) and run at a pace that’s comfortable. Track your time and figure out the mileage after you run. (I use http://www.walkjogrun.net/, you can even find places in Iraq and Afghanistan on there.) This will give you an idea of your average pace (i.e. if you run for 60 minutes and make it six miles, then your average pace is a 10-minute mile), so you have a baseline for later workouts. Then you can either try to increase pace or distance, depending on your goals.

I covered almost five miles in a little under 40 minutes, making my comfortable pace around 8:15. A lot of work to do in this arena…

Fran and Cindy

“Fran”
21-15-9 x Thrusters (95#) and Pullups

then

“Cindy”
As many rounds as possible in 20 min.:
5 pullups
10 pushups
15 squats

Took me just under 6 min. for Fran and 11 rounds on Cindy. No rest in between. Not my best day, not my worst day. (Should’ve skipped the pizza for lunch though…)

Active Recovery

Spent PT time today trail “running” as a pace man for my two-year old. We dodged crocs and snakes and rescued Mommy from the mud. Most fun I’ve had on a run EVER.

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