training's been great
bodies fresh too
deload week sucks
give me a workout to do

hard to believe, but I just came up with that off the top of my head

7 hour amrap: drinking beer and face planting in powder RXRXRX

andi those muscle up's are legit! My fat ass def couldn't come close to doing 4 strict MU right now

Joe - Thanks! Don't you do all of your muscle-ups static though?

A)Pull ups with 16kg - day 1
5-4-3-2-1

B)Met-con

C) Mobility

Poem: "Roses are red; violets are blue; I'm a schizophrenic and so am I"

William Butler Yeats
THE SECOND COMING

Turning and turning in the widening gyre
The falcon cannot hear the falconer;
Things fall apart; the centre cannot hold;
Mere anarchy is loosed upon the world,
The blood-dimmed tide is loosed, and everywhere
The ceremony of innocence is drowned;
The best lack all conviction, while the worst
Are full of passionate intensity.

Surely some revelation is at hand;
Surely the Second Coming is at hand.
The Second Coming! Hardly are those words out
When a vast image out of Spiritus Mundi
Troubles my sight: a waste of desert sand;
A shape with lion body and the head of a man,
A gaze blank and pitiless as the sun,
Is moving its slow thighs, while all about it
Wind shadows of the indignant desert birds.
The darkness drops again but now I know
That twenty centuries of stony sleep
Were vexed to nightmare by a rocking cradle,
And what rough beast, its hour come round at last,
Slouches towards Bethlehem to be born?

"Have (the poetry computer) compose a poem--a poem about a haircut! But lofty, noble, tragic, timeless, full of love, treachery, retribution, quiet heroism and in the face of certain doom! Six lines, cleverly rhymed, and every word beginning with the letter s!!"

"And why not throw in a full exposition of the general theory of nonlinear automata while you're at it?" growled Trurl. "You can't give it such idiotic--"

But he didn't finish. A melodious voice filled the hall with the following:

Seduced, shaggy Samson snored.
She scissored short. Sorely shorn,
Soon shackled slave, Samson sighed.
Silently scheming,
Sightlessly seeking
Some savage, spectacular suicide.

~ from The Cyberiad, originally written in Polish and translated by Michael Kandel into English

A:Fasted Cardio:
Slow 5K Row for pace (deload), with 5 150M mild sprints on the 850 meter marks,
followed immediately by;
Pavel Pull-Up + Ring Dip Progression Day 10
Pull-ups 6-5-5-4-3
Dips 8-7-7-6-5
Alternating
followed immediately by:
Shake; 1 cup 1% milk, 1 scoop egg protein, 1 cup blueberries, 1 teaspoon cinnamon, 1 tablespoon fish oil, 1 tablespoon creatine

Metcon: 3:00 w/ 33lbs

No muscle-ups tonight, I suspect that 3 days on, 1 day of will be a better schedule than 6 days on, 1 day off.

And now my favorite ridiculously epic viking poem:

"Bloodswart my sword, when wordlord
Sworded me down like swordgod;
Shield I wielded o'er seafield
Shielded me ill from swordpeal;
Brood of blood-goslings stood
Bloodstained and sipped my blood;
Woundfowl, wound-greedy ever,
Wantoned in wounds' red river."
-From "The Saga of Gunnlaug Wormtongue", translated by Gwyn Jones

Or if you're not into blood, guts, and glory:

I must not fear.
Fear is the mind-killer.
Fear is the little-death that brings total obliteration.
I will face my fear.
I will permit it to pass over me and through me.
And when it has gone past I will turn the inner eye to see its path.
Where the fear has gone there will be nothing.
Only I will remain.
-The Litany Against Fear, from "Dune" by Frank Herbert

just found a jibberish poem that i wrote a few years back on a boat cruz, i must have been trashed.

i set out to romance consonance
on our alliteration vacation
until my love a dove tic tac toe's below
i'm still on the deck dandelion dancing to the beats feet
suffering succotash to the monster mash
trashed after my gin rumpelstiltskin
acting a fool with the koo koo kachoo
like it's the thing to do
luckily the boats benevolent buoyancy tips my top so i stop
course can't remember where to go
eenie meenie miney mo
just as i realize this un understandable ramble is in shambles
an earthquake hits my head
time for bed

Hokusai says look carefully.
He says pay attention, notice.
He says keep looking, stay curious.
He says there is no end to seeing

He says look forward to getting old.
He says keep changing,
you just get more who you really are.
He says get stuck, accept it, repeat
yourself as long as it is interesting.

He says keep doing what you love.

He says keep praying.

He says every one of us is a child,
every one of us is ancient
every one of us has a body.
He says every one of us is frightened.
He says every one of us has to find
a way to live with fear.

He says everything is alive --
shells, buildings, people, fish,
mountains, trees, wood is alive.
Water is alive.

Everything has its own life.

Everything lives inside us.

He says live with the world inside you.

He says it doesn't matter if you draw,
or write books. It doesn't matter
if you saw wood, or catch fish.
It doesn't matter if you sit at home
and stare at the ants on your veranda
or the shadows of the trees
and grasses in your garden.
It matters that you care.

It matters that you feel.

It matters that you notice.

It matters that life lives through you.

Contentment is life living through you.
Joy is life living through you.
Satisfaction and strength
is life living through you.

He says don't be afraid.
Don't be afraid.

Love, feel, let life take you by the hand.

Let life live through you.
- Roger Keyes