'm not sure

if what i remember is what actualy happened 

Story in 6 words

Hagard man, blond wig, endless possibilties?

Fitness Goals 2013

http://crossfitseattle.com/wp-content/uploads/2011/04/Skill-Levels-1-IV-spreadsheet.pdf

http://crossfitseattle.com/wp-content/uploads/2011/04/Skill-Levels-poster.pdf

LEVEL 1

ACHIEVED

HIPS 1 - LEVEL 1 - 50 free squats 7/7/2013
HIPS 2 - LEVEL 1 - Vertical Jump (10") - 7/6/2013
HIPS 3 - LEVEL 1 - Deadlift 3/4 BW (120#) - 7/7/2013

PUSH 1 - LEVEL 1 - 10 push-ups - 7/7/2013
PUSH 2 - LEVEL 1 - Military press 1/4 BW (40#) - 7/6/2013
PUSH 3 - LEVEL 1 - 3 dips - 7/6/2013

PULL 1 - LEVEL 1 - 10 medicine ball cleans - NA
PULL 2 - LEVEL 1 - 30 sec hang - 7/7/2013
PULL 3 - LEVEL 1 - 3 pull-ups - 7/6/2013

CORE 2 - LEVEL 1 - 10 sitting knee to chest - NA
CORE 3 - LEVEL 1 - L-sit 10 sec. - 7/7/2013

WORK 1 - LEVEL 1 - 25 KB swings (24kg) - NA

WORK 2 - LEVEL 1 - 800m run (4:20) - 7/7/2013
WORK 4 - LEVEL 1 - 1 mile run (9:00) - NA
WORK 5 - LEVEL 1 - Christine 500m row, 12 bw deadlift, 21 box jump to 21" (15:00) - NA


SPEED 1 - LEVEL 1 - 400m run (2:04) - 7/7/2013

SPEED 2 - LEVEL 1 - 500m row (1:55) - NA

SPEED 3 - LEVEL 1 - DB snatch 10/arm (?) - NA

FAILED

WORK 3 - LEVEL 1 - 2km row (8:10) - 8:37

CORE 1 - LEVEL 1 - 30 sit ups - FAILED (2) 7/7/2013

LEFT BEHIND

LEVEL 2

FAILED

WORK 1 - LEVEL 2 - 800 M run (3:20) - 7/7/2013 (3:21)

Strength Standard collections from the internets

Strength Standards…Sleepless in Seattle

via Dan John by Dan John on 4/13/13

Stupidest name for a movie ever: I slept ten hours last night. The weather puts me to sleep. I am here at Perform Better and I gave out my standards from the book, “Intervention:”

Push
Expected = Bodyweight bench press
Game-changer = Bodyweight bench press for 15 reps

Pull
Expected = 5 pullups
Game-changer = 15 pullups

Hinge
Expected = Bodyweight to 150% bodyweight deadlift
Game-changer = Double-bodyweight deadlift

Squat
Expected = Bodyweight squat
Game-changer = Bodyweight squat for 15 reps

Loaded Carry
Expected = Farmer walk with total bodyweight (half per hand)
Game-changer =Bodyweight per hand

Getup
One left and right, done with a half-filled cup of water

Now, the issue is that I have known for a long time that this is fine and all, but, if I truly believe that “Regressions are the Best Corrections,” then I am missing a lot here. So, with the help of Paul Lysengos and Josh Hillis and others, I am working on this:
Men’s Standards
Squat Movement

1. Proper Form in the Goblet Squat
2. Goblet Squat: 24K x 10
3. Double KB Front Squat: 32K x 10
4. Bodyweight Back Squat
5. Bodyweight Front Squat
6. Bodyweight Back Squat x 15
7. Bodyweight Overhead Squat x 15
Press Movement
1. Push Ups x 10
2. One Arm KB Press: 24K x 5 per Side
3. Double KB Press: 32K x 5
4. Bench Press: Bodyweight
5. One Arm Overhead Press: ½ Bodyweight
6. Bench Press: Bodyweight x 15
7. Two Arm KB Press: Bodyweight
Hip Hinge Movement
1. Hip Hinge with Proper Form (From stand, floor and loaded)
2. Kettlebell Swing: 24K x 20 (Proper Form)
3. Double Kettlebell Clean: 32K x 10
4. Barbell Clean: Bodyweight
5. Barbell Deadlift: Double Bodyweight
6. Barbell Snatch: Bodyweight
7. Barbell Deadlift 2.5 x Bodyweight

Pull Movement
1. Batwings, thumbs in armpits, 16K x 10 seconds
2. Bodyweight Row on Rings/TRX x 20
3. Bodyweight Row, feet elevated, x 10
4. Chin Ups x 5
5. Pull Ups x 8-10
6. Pull Ups x 15
7. Weighted Pull Up with 48 K

Naming conventions for cancer drugs

Fossil fuels - The fundamental question

The fundamental question is, Are we going to dig up all of the fossil fuels and burn them or not.  All of the other questions about carbon policy are secondary.

Somerville turkey - 02144 baby

I heard a turkey in my neighbors yard last night here in Somerville, MA.  I heard it again this morning.

cool.

How to stop hiccuping

If you want to stop hiccuping, just concentrate on not hiccuping for 2 minutes.  If you can keep yourself from hiccuping for two minutes, you will be unlikely to start hiccuping again once you stop concentrating on it.

Kipping everything

http://www.youtube.com/watch?v=UKp7fBtj81c&feature=player_embedded#!

Word

“To sum up, please remember that not all mutations are created equal. There are many, many mutations, but not all of them are drivers. We have made great inroads into certain cancers, including chronic myelogenous leukemia, gastrointestinal stromal tumors, and non-small cell lung cancer with eGFR and ALK genetic lesions. These are single driver mutations that make a huge difference. That said, we know that [many of] these patients eventually have recurrences, many of them are not cured, and other strategies are needed.

I am humbled every day by what I see in my patients. I am further humbled by the molecular diversity of the tumors we find in our patients. I urge you to respect this complexity, but please do not let it intimidate you. The tools we have to interrogate tumors can lead to the identification of critical drivers, and by attacking those targets, we can make a difference in those tumors. To me this paper simply reaffirms the complexity I knew was there and reinforces my resolve to try to understand tumors better to make the best choices for my patients.”

Mark Kris, MD

MSKCC