Friday, September 28, 2012

Friday September 28th

joint mobility warm up

10 minutes Turkish get ups

5 minutes all you can swing!  Yep you read that right.  Swing as much as you can in 5 minutes.  One hand or 2 hand swings.  No bad reps allowed.  If you feel your form going put the kettlebell down and take in 10 deep breaths to your belly and then resume.  An advanced kettlebeller will be able to complete this without putting the kb down and with solid form.

3 Rounds:

  • Press Ladder (up to five ladders)- Use a light press kb.  This is a ladder workout and you will be laddering up!  Press one rep right and one rep left, press 2 reps right and two reps left, press 3 reps right and 3 reps left, press 4 reps right and 4 reps left, press 5 reps right and 5 reps left. *All presses should be solid.  DO NOT press to failure.* Pick kettlebell size accordingly.
  • 10 Goblet Squats
  • 12 clams
5 Minutes of swings 

Cool down and go back through some joint mobility drills.

Enjoy!








Friday September 28th

joint mobility warm up

10 minutes Turkish get ups

5 minutes all you can swing!  Yep you read that right.  Swing as much as you can in 5 minutes.  One hand or 2 hand swings.  No bad reps allowed.  If you feel your form going put the kettlebell down and take in 10 deep breaths to your belly and then resume.  An advanced kettlebeller will be able to complete this without putting the kb down and with solid form.

3 Rounds:

  • Press Ladder (up to five ladders)- Use a light press kb.  This is a ladder workout and you will be laddering up!  Press one rep right and one rep left, press 2 reps right and two reps left, press 3 reps right and 3 reps left, press 4 reps right and 4 reps left, press 5 reps right and 5 reps left. *All presses should be solid.  DO NOT press to failure.* Pick kettlebell size accordingly.
  • 10 Goblet Squats
  • 12 clams
5 Minutes of swings 

Cool down and go back through some joint mobility drills.

Enjoy!












Thursday, September 27, 2012

Johnny Lewis




Aun no caigo. Johnny Lewis murió hace dos días, tan sólo tenía 28 años (so fucking young!). Pero eso no es lo shockeante. Lo loco de todo es que al parecer mató a una mujer de 81 años (la cual le alquilaba una habitación) a golpes. Y también masacro al gato según lo que leí en varios medios. Luego de eso se tiró del techo al parecer ._.
Kurt Sutter (creador de Sons of anarchy) dijo en whosay: “not sure if folks know this yet, but johnny lewis (halfsack) died last night. the sad irony of it happening two days after opie’s death is not lost on me. it was a tragic end for an extremely talented guy, who unfortunately had lost his way. i wish i could say that i was shocked by the events last night, but i was not. i am deeply sorry that an innocent life had to be thrown into his destructive path. yes, it’s day or mourning, but it’s also a day of awareness and gratitude. sadly, some of us carry the message by dying.”
Me parece bastante creepy esta noticia, i mean, no puedo negar que me encantaba Johnny, principalmente cuando estuvo en Sons of anarchy interpretando a "half sack" nos conquisto a varios con su actuación. Por alguna razón no puedo decir "que en paz descanses Johhny" (como vi que muchos fans dijeron). Mirando en los tags de tumblr, la mayoría lo nombra y dice que lo amo en tal y tal papel, y ponen corazoncitos y esas cosas ; pero nadie piensa en la mujer que mato (?). Claramente estaba bajo el efecto de las drogas, pero eso no justifica una muerte. Simplemente me parece de cuarta que muy pocos hayan tenido en cuenta eso. Igual es triste que alguien tan joven, y tan bueno en lo que hacía haya terminado de este modo.
No sé, sigo en shock.

Johnny Lewis




Aun no caigo. Johnny Lewis murió hace dos días, tan sólo tenía 28 años (so fucking young!). Pero eso no es lo shockeante. Lo loco de todo es que al parecer mató a una mujer de 81 años (la cual le alquilaba una habitación) a golpes. Y también masacro al gato según lo que leí en varios medios. Luego de eso se tiró del techo al parecer ._.
Kurt Sutter (creador de Sons of anarchy) dijo en whosay: “not sure if folks know this yet, but johnny lewis (halfsack) died last night. the sad irony of it happening two days after opie’s death is not lost on me. it was a tragic end for an extremely talented guy, who unfortunately had lost his way. i wish i could say that i was shocked by the events last night, but i was not. i am deeply sorry that an innocent life had to be thrown into his destructive path. yes, it’s day or mourning, but it’s also a day of awareness and gratitude. sadly, some of us carry the message by dying.”
Me parece bastante creepy esta noticia, i mean, no puedo negar que me encantaba Johnny, principalmente cuando estuvo en Sons of anarchy interpretando a "half sack" nos conquisto a varios con su actuación. Por alguna razón no puedo decir "que en paz descanses Johhny" (como vi que muchos fans dijeron). Mirando en los tags de tumblr, la mayoría lo nombra y dice que lo amo en tal y tal papel, y ponen corazoncitos y esas cosas ; pero nadie piensa en la mujer que mato (?). Claramente estaba bajo el efecto de las drogas, pero eso no justifica una muerte. Simplemente me parece de cuarta que muy pocos hayan tenido en cuenta eso. Igual es triste que alguien tan joven, y tan bueno en lo que hacía haya terminado de este modo.
No sé, sigo en shock.

Surviving the Storm

Matthew 7:21 Not every one that saith unto me, Lord, Lord, shall enter into the kingdom of heaven; but he that doeth the will of my Father which is in heaven. 22 Many will say to me in that day, Lord, Lord, have we not prophesied in thy name? and in thy name have cast out devils? and in thy name done many wonderful works? 23 And then will I profess unto them, I never knew you: depart from me, ye that work iniquity. 24 Therefore whosoever heareth these sayings of mine, and doeth them, I will liken him unto a wise man, which built his house upon a rock: 25 And the rain descended, and the floods came, and the winds blew, and beat upon that house; and it fell not: for it was founded upon a rock. 26 And every one that heareth these sayings of mine, and doeth them not, shall be likened unto a foolish man, which built his house upon the sand: 27 And the rain descended, and the floods came, and the winds blew, and beat upon that house; and it fell: and great was the fall of it. 28 And it came to pass, when Jesus had ended these sayings, the people were astonished at his doctrine: 29 For he taught them as one having authority, and not as the scribes. Have you all of a sudden found yourself catapulted into a storm? Here in Texas, and the closer you get to the Gulf, you feel the force of the storm more strongly. Those whose homes are built right on the ocean front, be it here in Galveston or along the coast anywhere in the world will feel the effects first and the hardest. To be able to stand the vicitudes of the storm you must have a strong firm foundation, one that is no doubt able to withstand ANY storm that may arise. There are some homes built right upon the water, some a ways off, and whenever a storm rises, these houses takes the brunt of the impact, some losing trees, bushes, awnings, patio furniture, windows... some even take water in, on the inside. And although the rain fell and the floods invaded, the winds beat upon you, if your foundation is sure and settled, the house will stand. We are like that house, we as believers, must be firm and settled, built on a sure foundation in the word of God, knowing who and whose we are so that when the Storms of life come, we can and will survive the storms. The ones who are to do the most predicted damage has been given a name, even in the days of Paul, the storm was called a Eurolycodon, we must be anchored in the word, so that when they come, and they will, that even if we lose a window or two, even if the trees is uproots, and the "house" take on more than what it look like it can, if it is settled on a Rock as it's foundation and not the sand, it will stand, it will survive. Have you ever felt like life was just overtaking you and you felt as if you were drowning in the sea, the sea of pain, anger, misunderstandings, losses, setbacks, hurt, divorce, broken relationships, the storm of discombobulated families, the storm of struggling to survive? If you will just hang on to a piece of your faith, you will make it, you will survive the storm, just whatever you do, do not give up, you may be blown across the room, knocked to the floor, you may have had your breath taken from that LAST wave, just don't give up, Jesus promises to be with you IN the storm, and when He is there, Peace is there~