Thursday, April 17, 2014

Simple and Sinister

Tuesday April 16,2014

Joe Franco's "Agile 11"along with a few extras I seem to need - call it the "Flexible 15". This almost always takes 20-25 minutes, but it covers all the bases, and when I finish I am always ready to eat nails and spit it's probably a good investment, and a good way to remain supple as the months and years go by.

4x7 off-set pushups (to keep my wife company)

Super Sets - 4 times through these three

One_legged calf raises 6 reps L&R
Dips 4 reps
Bent knee Leg Raises (from the dip apparatus x5

Simple and Sinister (20lb kettle bell):
7x10 One Arm Swings (10 left and 10 right is one set)
9 Reverse TGUs  (4 L and 5 Right, alternating)

Left gluteus minimus was smarting a little, so addressed with Seated Twists, Bridges,and Shin Boxes.

Fun note: While I was doing the kbell stuff on the club floor, my friend Eric (who works as a trainer for them in what he laughingly calls his spare time) appeared with a medicine ball and out-machismo-ed  me(is that a word?) with a series of burpees alternating with medicine ball slams.
(Not that's what he was after - it was his "finisher" to his own workout.)

I didn't mind - it's always fun to watch the big boys play.

Wednesday, April 16, 2014

The Secret to a Good Exercise Program sent you an article

The Secret To A Good Exercise Program

The Secret to a Good Exercise Program

I buy most of my shirts from, and most recently acquired this one: It brings me a joy that defies all description. And come to think, Christine wasn't going to let me have it! Indeed, she tries to foil numerous of my crusades to acquire new and exciting treasures for the house. Recently amongst them, my plaster Roman pillar from the craft store ("But you don't...

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Tuesday, April 15, 2014

Simple and Sinister: Off day

Monday April 14

25 minutes doing mobility work with Jumpstretch bands, doing some rolling on my little TP grooved roller, some upper body resistance band work.

Neck and left S/I were yelling at me, but by Monday I was OK. It's good that the trigger points took that long to kick in.

AWS EC2 cloud automation tricks that will amaze you sent you an article

Cool Amazon Cloud Tricks

AWS EC2 cloud automation tricks that will amaze you

Nick Hardiman uses cloud-init to do clever cloud instance initialization things when firing up a new Amazon Web Services EC2 machine. I'm automating a simple web service. Using the new Amazon Web Services (AWS) Command Line Interface (CLI) tools, I will build two Amazon EC2 machines before your eyes! One machine hosts a Puppet master and the other hosts a...

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Sunday, April 13, 2014

Simple And Sinister

My so-called work-out sessions have come to resemble physical therapy/sports medicine rehab sessions in the last 10-12 years. It's not been as much about making progress as holding on to what I've got and maybe getting back some (or all) of what I lost to injuries from my youth (auto accidents and football). Not to mention ill-considered training routines in my early 30s that didn't take those injuries and imbalances into account and got me more injured.

And, of course, dealing with the inevitable middle age weight shift.

However, with some patience and persistence and a couple of lucky discoveries, I've finally managed to "reset" most the of trigger points in the left hip, S/I and neck (translation: now I can do swings without pain); put some arch back in my flat feet (translation: I can walk and run and jump rope without pain);  dropped about 15 lbs in the last two years; and learned how to avoid doing nasty things to my blood sugar and thyroid levels.

So what now?

I need to spend most of my free time on CCNA (or similar certs and skill training) in the next year so I can make enough money to help us manage the inevitable rises in food, fuel, medical and housing costs over the remaining 3 decades of my life (of which span I will probably only be able to work for 1/2.) So I need something relatively short, workable, repeatable and consistent...that also gets me that sense of "moving forward" that humans seem to need in their training.

I think altering Pavel's "Simple and Sinister" with Dan John's "Kettlebell Chaos" templates, along with Joe Franco's "Agile 11" and some other supplementary work (Maxwell's "Crawl Like A Baby" material, some barefoot walking, some intermittent fasting) might be the ticket for this next phase.

Here's what I did today:

"Agile 11" supplemented with Downward Dog, some rocking and crawling, and some Child's Pose variations (call it the "Flexible Fifteen")

Simple and Sinister with a 20 lb kettlebell:

7 sets of 20 swings (10 swings R and 10 swings L), starting a new set on the minute 
followed by
10 Reverse TGUs (alternating L&R, 5 reps each)

I could never get into the "Hardstyle" TGU for some reason, but then I saw Steve Maxwell's "reverse" version. This "reverse" get up starts from the top position and has you find your way down to the floor and then back up again. This clicked with me, and now I actually enjoy the drill for its own sake.

Some walking in the rain with my dog.

Felt like a million bucks afterward.

Friday, April 11, 2014

7 reasons to deploy Wi-Fi security in Enterprise mode - Network World

This is actually just to test the "Send To Gmail" add in I installed on my Chrome browser, but it's still a pretty good article. If I hadn't done the "Network+" cert, it would be mostly gibberish, though.

Thursday, April 10, 2014

Setting Up Wireless Networking on Your Raspberry Pi sent you an article

Make Use Of: Setting Up Raspberry Pi for Wireless

Setting Up Wireless Networking on Your Raspberry Pi

Virtually every Raspberry Pi project will require a network connection, and considerable flexibility can be gained by ignoring the Ethernet port in favour of a wireless USB dongle. Knowing which one to use and how to set it up could be make or break for your project.Ethernet Or Wireless?When you fi rst acquire your Raspberry Pi, the best option is to use an Ethernet connection to ensure the...

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