tag:blogger.com,1999:blog-59031113457605174382012-01-16T19:45:21.532-08:00juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.comBlogger1601100tag:blogger.com,1999:blog-5903111345760517438.post-50828956322528125252012-01-16T19:45:00.001-08:002012-01-16T19:45:21.799-08:00Don&#39;t be a loser! You can miss all hot proposals! <a href="http://web-gramix.com.ar/new-year.link.php?edgmailID=o5aka">http://web-gramix.com.ar/new-year.link.php?edgmailID=o5aka</a><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-5082895632252812525?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-18802545833525482042009-06-23T14:27:00.000-07:002009-06-23T14:32:39.396-07:00<a href="http://4.bp.blogspot.com/_oQqvMTpL0A4/SkFJMWKLwXI/AAAAAAAAABU/pD29cfcSQLg/s1600-h/ScreenShot007.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;width: 200px; height: 96px;" src="http://4.bp.blogspot.com/_oQqvMTpL0A4/SkFJMWKLwXI/AAAAAAAAABU/pD29cfcSQLg/s200/ScreenShot007.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5350638308748411250" /></a><br /><br />One very cool birthday gift from my daughter - I like the idea - take a classic LP that is no longer playable and convert it into a coaster - not a new idea - but I liked it anyway.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-1880254583352548204?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com37tag:blogger.com,1999:blog-5903111345760517438.post-43527540541802562232009-06-02T12:17:00.001-07:002009-06-02T12:17:26.305-07:00<div class=Section1> <p class=MsoNormal><span class=entry-content><font size=3 face="Times New Roman"><span lang=EN style='font-size:12.0pt'>Heard via Fred Wilson&#8217;s tumblog <a href="http://fredwilson.vc/">http://fredwilson.vc</a><o:p></o:p></span></font></span></p> <p class=MsoNormal><span class=entry-content><font size=3 face="Times New Roman"><span lang=EN style='font-size:12.0pt'><o:p>&nbsp;</o:p></span></font></span></p> <p class=MsoNormal><span class=entry-content><font size=3 face="Times New Roman"><span lang=EN style='font-size:12.0pt'>I liked this - although it did put me in the mood for some Clash <a href="http://disq.us/8v1" target="_blank">http://disq.us/8v1</a></span></font></span><font size=2 face=Arial><span style='font-size:10.0pt;font-family:Arial'><o:p></o:p></span></font></p> </div> <div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-4352754054180256223?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-14395525314383725772009-05-30T17:10:00.001-07:002009-05-30T17:20:13.467-07:00<div class="Section1"><p class="MsoNormal"><span style="font-family:Arial;"><span style="font-family:Arial;">Interesting post from <a href="http://sethgodin.typepad.com/seths_blog/2009/05/the-next-google.html">Seth Godin</a> on <a href="http://www.bing.com/">Bing</a> :<?xml:namespace prefix = o /><o:p></o:p></span></span></p><p class="MsoNormal"><span style="font-size:175%;"><span style="font-family:Arial;"><span style="font-family:Arial;"><o:p> </o:p></span></span><span style="font-family:Arial;"><span style="font-family:Arial;">“</span></span>Google is not seen as broken by many people, and a hundred million dollars trying to persuade us that it is, is money poorly spent.”<span style="font-family:Arial;"><span style="font-family:Arial;"><o:p></o:p></span></span></span></p></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-1439552531438372577?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-48281779601014636882009-05-18T07:21:00.001-07:002009-05-18T07:22:15.845-07:00<p><u>Death of the mouse - Network World<br /></u>I haven't viewed the entire deck but this looks more like a technology preview than an honest look at the "Death of the Mouse"...<br /><br />Some interesting stuff here but until we get a touch screen that can be knocked off the desk, stepped on, inadvertently kicked across the floor, and still be reattached - and work - for under $50 USD...I'm just not seeing it<br /><br /><a href="http://www.networkworld.com/slideshows/2009/050409-mouse.html">http://www.networkworld.com/slideshows/2009/050409-mouse.html</a> </p><p><u></u> </p><p><u>Wings Muzzle Hawks' Big Guns</u></p><p><u></u></p><p>I'm a Blackhawks fan - yesterday's 5-2 result was not specifically too good - but it's Blackhawks v Redwings - so it's going to be great - I ordered my playoffs tshirt today - I'd really like to have a Havlat jersey but - considering I live in Houston - maybe if they go all the way this time. I've got a birthday coming soon.</p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-4828177960101463688?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-15602539448749852942009-04-01T00:43:00.000-07:002009-04-01T06:56:43.064-07:00Wow - 2 things:<br />1) Having goals is a full time job and it may seriously hinder the time you have to blog - needless to say I just haven't kept up with the goals about blogging. I'm getting there but it's a journey not a destination.<br />2) I had a great workout last night around 8:00 that consisted of the following:<br /><ul><li>Stairmaster - 22 Flights (4-5 min) avg HR 162</li><li>Lat Pulldowns - (40" work/60" rest) x 5</li><li>Stairmaster - 22 Flights (4-5 min) avg HR 162</li><li>Bridgeing - (40" work/60" rest) x 5</li><li>Stairmaster - 22 Flights (4-5 min) avg HR 162</li><li>Hindu Pushups (40" work/60" rest) x 5</li><li>Stairmaster - 22 Flights (4-5 min) avg HR 162</li><li>Hindu Squats (40" work/60" rest) x 5</li><li>Stairmaster - 22 Flights (4-5 min) avg HR 162</li></ul> On the side - I posted elsewhere yesterday (quite boldly I might add) that I was making a domino goal of 1) Stopping work on time so that 2) I could work out on time so that 3) I be home in time to have dinner with my wife. Well, the short of a very long story is that I did all three - and I almost didn't - when it got to be near 8:00 PM I nearly bailed on the workout (if I had I'd most certainly have missed the 3rd goal and would have dined alone). Remaining committed to following through bears fruit....hmph...who knew?<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-1560253944874985294?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-39433053427760947122009-03-10T12:45:00.000-07:002009-03-10T20:35:43.340-07:00<div><span style="font-weight: bold;">AM Session: CrossRamp</span><br /></div><ol><li>Zone 2 (108-126)(Incline 2) - 4 minutes<br /></li><li>Zone 2 (108-126)(Incline 10) - 4 minutes<br /></li><li>(Repeat 1 and 2) x 15</li></ol><span style="font-weight: bold;">Cooldown</span> - drop heart rate gradually from zone 3 to zone 1 in about 5 minutes.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-3943305342776094712?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-78681242927621132842009-03-09T12:22:00.000-07:002009-03-09T12:47:56.164-07:00<p>Avg HR overnight:<br />Weight: 237 (-3 for the week)</p><p>AM Session: CrossRamp<br /><strong>Warm Up</strong> - Increase HR 10 beats every two minutes up to AT (144-162) - 10 minutes<br />Recover down to Zone 2 (108-126) as fast as possible. (1.5 - 2 minutes) </p><ol><li>Zone 3 (Incline 4-6) for 3 minutes </li><li>Zone 2 (Incline 2-4) for 2 minutes</li><li>Zone 2 (Incline 2) for 2 minutes</li><li>Zone 3 (Incline 6-8) for 3 minutes</li><li>Zone 3 (Incline 4-6) for 2 minutes</li><li>Zone 2 (Incline 2) for 2 minutes</li><li>Zone 3 (Incline 8-10) for 3 minutes</li><li>Zone 3 (Incline 6-8) for 2 minutes</li><li>Zone 2 (Incline 2) for 2 minutes</li><li>AT (Incline 10-12) for 3 minutes</li><li>Zone 3 (Incline 8-10) for 2 minutes</li><li>Zone 2 (Incline 2) for 2 minutes</li><li>Repeat 1-12</li></ol>Cooldown - drop heart rate gradually from zone 3 to zone 1 in about 5 minutes.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-7868124292762113284?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-46096773679004355862009-03-08T10:44:00.000-07:002009-03-08T10:48:14.536-07:00AM Session: CrossRamp<br />Warm Up - Increase HR 10 beats every two minutes up to AT (144-162) - 10 minutes<br />Recover down to Zone 2 (108-126) as fast as possible. (1.5 - 2 minutes)<br /><ol><li>Zone 2 (108-126)(Incline 2) - 4 minutes</li><li>Zone 2 (108-126)(Incline 10) - 4 minutes</li><li>(Repeat 1 and 2) x 15</li></ol><p>Cooldown - drop heart rate gradually from zone 3 to zone 1 in about 5 minutes.</p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-4609677367900435586?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-72307044483874748752009-03-07T09:34:00.000-08:002009-03-07T09:51:48.729-08:00<p>AM Session: CrossRamp<br />Warm Up - Increase HR 10 beats every two minutes up to (144-162) - 10 to 12 minutes. Recover (108-126) as fast as possible. (about 2 minutes) </p><ol><li>(108-126)(Incline 2) - 4 minutes</li><li>(108-126)(Incline 10) - 4 minutes </li><li>(Repeat 1 and 2) x 15</li></ol>Cooldown - drop heart rate gradually from zone 3 to zone 1 in about 5 minutes.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-7230704448387474875?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-75723141757395615222009-03-06T22:31:00.000-08:002009-03-07T09:32:20.439-08:00<strong>AM Session: CrossRamp</strong><br />Warm Up - Increase HR 10 beats every two minutes up to (144-162) - 10 to 12 minutes.<br />Recover (108-126) as fast as possible. (about 2 minutes)<br /><ol><li>(126-144) (Incline 8) - 5 minutes</li><li>(126-144) (Incline 2) - 5 minutes (use speed to keep HR in zone)</li><li>(108-126) (Incline 2) - 2 minutes</li><li>(126-144) (Incline 10) - 5 minutes</li><li>(144-162) (Incline 2) - 3 minutes</li><li>(108-126) (Incline 2) - 2 minutes</li><li>(Repeat 1 -6) x 3 </li></ol>Cooldown - drop heart rate gradually from zone 3 to zone 1 in about 5 minutes.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-7572314175739561522?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-39799725176487206422009-03-04T09:16:00.000-08:002009-03-07T09:24:25.252-08:00<strong>AM Session: CrossRamp</strong><br />Warm Up - Increase heart rate 10 beats every two minutes (108-162). 10 to 12 minutes. Recover to (108-126) as quickly as possible. 1 1/2 - 2 minutes. <br /><ol><li>(126-144) (Incline 8) - 2 minutes</li><li>(108-126) (Incline 2) - 2 minutes</li><li>(126-144) (Incline 10) - 2 minutes</li><li>(108-126) (Incline 2) - 2 minutes</li><li>(126-144) (Incline 12) - 2 minutes</li><li>(108-126) (Incline 2) - 2 minutes</li><li>(144-162) (Incline 14) - 2 minutes</li><li>Repeat 1 through 7</li></ol>Cooldown - drop heart rate gradually from (around 155) to (around 117) in about 5 minutes.<br /><br /><strong>PM Session: CrossRamp</strong><br />Warm Up - Increase heart rate 10 beats every two minutes (108-162). 10 to 12 minutes. Recover to (108-126) as quickly as possible. 1 1/2 - 2 minutes. <br /><ol><li>(126-144) (Incline 8) - 2 minutes</li><li>(108-126) (Incline 2) - 2 minutes</li><li>(126-144) (Incline 10) - 2 minutes</li><li>(108-126) (Incline 2) - 2 minutes</li><li>(126-144) (Incline 12) - 2 minutes</li><li>(108-126) (Incline 2) - 2 minutes</li><li>(144-162) (Incline 14) - 2 minutes</li><li>(Repeat 1 through 7) x 2</li></ol><p>Cooldown - drop heart rate gradually from (around 155) to (around 117) in about 5 minutes.</p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-3979972517648720642?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-90260721662899842682009-03-03T20:22:00.000-08:002009-03-03T20:37:39.998-08:00Pint water<br />Cup grapes<br /><br />3 eggs scrambled w/ Flat bread<br />Oatmeal<br />Pint water<br /><br />Cup Coffee (black)<br /><br />Protein shake (BSN Syntha-6 w/ Pint water)<br /><br />Cashew Chicken, 1/2 Cup rice, 2 Spring Rolls<br />Pint water<br /><br />Pint water<br /><br />Pint water (with exercise)<br />PM Session:<br />CrossRamp Level 2<br />Start on Level 2 and increase 1 Level and 1 Resistance Setting every 5 minutes for 60 minutes<br />Alternate Forward and Backward at 5 minute intervals Keeping HR at or around 120BPM<br /><br />Protein shake (MRI RTD Pro-NOS 35g Whey Protein)<br /><br />6oz. Glass Pinot Noir<br />Roast Chicken<br />Pint water<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-9026072166289984268?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-89848199831555231942009-03-02T20:37:00.000-08:002009-03-03T20:21:13.638-08:00Average HR overnight 76<br />Weight 240<br /><br />Pint water - NO-Explode<br />Pint water - with exercise<br /><br />AM Session:<br />Warm Up (10 to 12 minutes) - Gradually increasing heart rate 10 beats every two minutes up to Anaerobic Threshold(160). Recovery down to zone 2 as quickly as possible.<br /><br />Zone 3 (143-153) for 3 minutes<br />Zone 2 (124-142) for 2 minutes<br /><br />Repeat 2 times (Use speed to get to all Heart Rate Zones but incline was 2 the whole time)<br /><br />Cooldown - drop heart rate gradually from zone 3 to zone 1 in about 5 minutes.<br /><br />Muscle Milk<br /><br />Oatmeal, 1 cup blueberries, Pint water<br /><br />1/4 pound turkey, 1 cup Cucumber vinegrette salad, Pint water<br /><br />Pint water<br /><br />Pint water during exercise<br /><br />Evening Session:<br />Warm Up (10 to 12 minutes) - Gradually increasing heart rate 10 beats every two minutes up to Anaerobic Threshold(160). Recovery down to zone 2 as quickly as possible.<br /><br />Zone 3 (143-153) for 3 minutes<br />Zone 2 (124-142) for 2 minutes<br /><br />Repeat 4 times (Use speed to get to all Heart Rate Zones but incline was 2 the whole time)<br /><br />Cooldown - drop heart rate gradually from zone 3 to zone 1 in about 5 minutes.<br /><br />Pint water<br /><br />Dymatize 12 Hour Protein (1 Scoop w/12 oz Milk)<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-8984819983155523194?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-89862808694490107532009-02-23T20:02:00.001-08:002009-02-23T20:05:30.683-08:00<table cellspacing="0" cellpadding="0" border="0"><tbody><tr><td valign="top"><strong>Diet:<br />------------------------------------------<br /></strong>5:00 AM - Pint water w/ 1 Scoop NO-Explode<br />5:30-6:00 AM - Pint water (while doing Cardio)<br />6:30-7:00 AM - Pint water post exercise<br />7:30-8:00 AM - Protein shake (EAS RTD 42G Protein)<br />10:00-10:15 AM - 1/2 Tin Tuna, Organic Brown Rice, Pint water<br />12:30 PM - 1/4 Pound Turkey, 1/2 Sweet Potato, Slice Jalapeno Cheese Bread, Pint water<br />2:45 PM - Protein shake (EAS 100% whey), Pint water<br />4:30 PM - Protein shake(BSN Syntha-6), 1/2 Tin Tuna, Organic Brown Rice, Pint Water<br />5:30 PM - Pint water w/1 Scoop NO-Explode<br />7:30 PM - Pint water (while doing Cardio)<br />8:30 PM - Hungarian Beef Stew w/ Carrots<br />10:00 PM - Protein Shake (Dymatize 12 Hour Protein)<br /><br /><strong>Nutritox:<br />------------------------------------------<br /></strong>8:00 AM - 2 Athletic Multi-Vitamin, 2 Joint Renew, 1 MRM Attention<br />12:30 PM - 2 Athletic Multi, 1 MRM Attention<br />10:00 PM - 2 Athletic Multi, 2 Joint Renew, 1 Slo-Niacin<br /><br /><strong>Cardio:<br />------------------------------------------</strong><br />5:30 - 6:00 AM - Eliptical Trainer<br />Start &lt; 124<br />Zone 2 124-134<br />Zone 3 134-144<br />Warm Up - Gradually increasing heart rate 10 beats every two minutes up to Anaerobic Threshold. This should take about 10 to 12 minutes. Recovery down to zone 2 as quickly as possible.<br />1) Zone 3 for 3 minutes<br />2) Zone 2 for 2 minutes<br />(1 and 2) x 4<br />Goal is to repeat 8-10 times (Use speed to get to all Heart Rate Zones but level is 5 the whole time)<br />Cooldown - drop heart rate gradually from zone 3 to zone 1 in about 5 minutes (level down to 2)<br />Use speed to get heartrate up (stay at level 2)<br />7:30 - 8:00 PM - Eliptical Trainer<br />(Same criteria as AM Session)<br />0:00 - 2:00 124bpm<br />2:00 - 4:00 134bpm<br />4:00 - 6:00 144bpm<br />6:00 - 8:00 154bpm<br />8:00 - 10:00 164bpm<br />10:00 - 12:00 164bpm<br />12:00 - 14:00 Recover down to &lt; 142 as fast as possible<br />14:00 - 16:00 Ramp up to &gt; 164 as fast as possible and maintain<br />16:00 - 18:00 Recover down to &lt; 142 as fast as possible<br />18:00 - 20:00 Ramp up to &gt; 164 as fast as possible and maintain<br />20:00 - 22:00 Recover down to &lt; 142 as fast as possible<br />22:00 - 24:00 Ramp up to &gt; 164 as fast as possible and maintain<br />24:00 - 26:00 Recover down to &lt; 142 as fast as possible<br />26:00 - 28:00 Ramp up to &gt; 164 as fast as possible and maintain<br />28:00 - 30:00 Recover down to &lt; 142 as fast as possible<br />30:00 - 35:00 Cooldown - drop heart rate gradually down to &lt; 124 in about 5 minutes level down to 1<br /></td></tr></tbody></table><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-8986280869449010753?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com2tag:blogger.com,1999:blog-5903111345760517438.post-12163121291613088022009-02-21T08:00:00.001-08:002009-02-21T10:40:16.511-08:00<p></p><table cellspacing="0" cellpadding="0" border="0"><tbody><tr><td valign="top"><p>I'm trying a new service today - well new to me anyway - its called "BlogMailR". If it works I can post directly from email.... </p><p><br />8:00 - Rise<br />8:30 - Pint water, 2 servings Fruit<br />9:00 - Coffee w/1T Honey 2T half&amp;half<br />10:00 -Chorizo &amp; Eggs* (Major Props to Elise over at <a href="http://www.elise.com/recipes/archives/001159chorizo_and_eggs.php">Simply Recipes</a>)<br />Pint water, 2 Athletic, 2 Joint Renew, 1 MRM Attention</p><p>* As a kid who grew up on the Southside of San Antonio in the late 60's and early 70's I appreciate the heck out of two recipes in particular this one and one for Migas if anyone can point me to the particular version that was my favorite I'll be much obliged - this one is kinda obscure though...you'll have to have patronized a small family owned mexican restaurant - The name escapes me - right next to SAC on North Main (I think it was between West Park and Myrtle). At any rate, I had several versions of migas by the time I was old enough to be a student at SAC but my favorite was the one the owner fixed up when me and Manuel (my best friend since we were freshmen at Highlands High School) would go in as his first customers of the morning. I'll never forget the owner, a man I guess was in his late 40's or early 50's, making the sign of the cross and thanking God for his first sale of the day, the framed "Very First Dollar" he ever made, and the framed (yes framed) JFK Innagural Address album cover. This was a traditional place that became a bar in the evening - no I never went there at night I was way too cool for that you'd have found me at the Bone Club (around the corner and down a few blocks on San Pedro) or at Raw Power and Electric up the other direction on San Pedro....but I digress...as I read on someone else's blog "The Older I Get the Cooler I Used to be".<br /></p><p>11:00 - Pint of water<br />12:00 PM - 2 pcs Fruit, Protein Shake (BSN Syntha-6 and water), Pint water</p><p>more later...<br />Tchau for now...<br /></p></td></tr></tbody></table><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-1216312129161308802?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com2tag:blogger.com,1999:blog-5903111345760517438.post-22453271715134393722009-02-17T20:27:00.000-08:002009-03-01T16:44:20.075-08:00It's taken me some time to really "wrap my head around this" so to speak - the ideas for doing this I'd been somewhat familar with before - but I'd never seen or heard someone put them in the proper sequence to actually help me accomplish them.<br /><br />Now these goals are mine - so I have my reasons for having each and every one of them - even if some of them might not seem like such a big deal to others. Keep in mind these are goals that "I own" so to speak.<br /><br />Okay so with no further ado here goes - the list:<br /><br />Health<br />1) Thank God for my health every day (Real Prayer/Real Listening)<br />2) Keep a daily food/exercise log every day<br />3) In bed by 10:30 PM at least 5 nights a week<br />4) Walk/Run 5 miles daily (following Tim Noake’s book)<br />5) Incorporate ‘Burn To Live” diet regimin<br />6) Incorporate Nutritox supplement schedule<br />7) Incorporate ‘Burn To Live” training regimin<br />8) Drink 100oz water daily (minimum)<br />9) Add the Royal Court to the exercise regimen 10 days at a time<br />10) Block out negative history as soon as I become conscious of it.<br />11) Cut TV to one show per day<br />12) Set Alarm to getup and move around hourly during the workday<br />13) Lose 20 pounds by May 19th, 2009<br />14) Update blog on a regular basis regarding Health<br /><br />Family<br />1) Thank God every day for my family and encouragement to grow closer. (Real Prayer / Real Listening)<br />2) Do household chores on weekends (husband specific - lawn, garage, yard)<br />3) Have a designated family night (for the time being Saturday afternoons)but usually a night during the week when family takes precedence over all else for whatever activity we want (movie, game, video, etc.)<br />4) Go away somewhere together as a family every 12 weeks<br />5) Eat out with my wife at least once a week (date night)<br />6) Read to my daughter at least once a week for the time being.<br />7) Take every phone call from my daughter (Don’t miss even one) and take a minimum of 3 per week with Beth.<br />8) Clean the garage<br />9) Finish paining in Bathrooms<br />10) Paint Master Bedroom<br />11) Tear out and replace Front Flower/Shrub beds<br />12) Top Soil/ Aerate/ Fertilize and Maintain Front Lawn<br />13) AC Cabin Filter for Maxima<br />14) Buy a new book to read to Amy<br />15) Clear out dishwasher nightly<br />16) Clear out laundry nightly<br />17) Clear out Home Office<br />19) Learn to Listen More and Speak Less to Beth and Amy<br />20) Screw up - Take some risks - Don’t be stupid. Just don’t be afraid to make some mistakes.<br />21) Clear out bedroom daily<br />22) Nail down carpet<br />23) Replace carpet<br />24) Add Water Feature/spa to backyard<br />25) Re-roof the House<br />26) Clear out the Attic<br />27) Replace Back Fence<br />28) Replace the water heater - with tankless and external filter<br />29) Get a water treatment system<br />30) Clean out schedule for some quality time with Beth every day<br />31) Order House Charity NAMI tshirt - Completed<br /><br />Finances<br />1) Give thanks to God daily for the opportunity to live and “Live Large”. (Real Prayer/ Real Listening)<br />2) Read and implement Dave Ramsey’s “Total Money Makeover”<br />3) Read and implement Tim Ferris’s “The Four Hour Work Week”<br />4) List real goals from Dave Ramsey, Tim Ferris, and Dax Moy<br /><br />Career<br />1) Give Thanks to God daily for the opportunity to “Serve” and “De-Serve”. (Real Prayer/Real Listening)<br />2) Get involved in the Python community<br />3) Get involved C/C++ standards body<br />4) Teach Java at the SIGs again<br />5) Give presentations on Pearl<br />6) Teach LISP<br />7) Read - Introduction to Algorithms, Thomas H. Cormen, et al<br />8) Read - Data Structures and Algorithms, Aho, Hopcraft, and Ullman<br />9) Read - Algorithms in C++, Robert Sedgewick<br />10) Read - The Art of Computer Programming (vols. 1-3), Donald Knuth<br />11) Read - Code Complete, Steve McConnell<br />12) Read - Programming Pearls, Jon Bentley<br />13) Clear out workplace office of all detritus<br />14) Get in by 7:30 AM or earlier 3 days a week<br />15) Log on from home and generate/correspond with Richard and/or Shelley nightly<br />16) Follow Through on Web Conversion (Connections to SharePoint)<br />17) Finish Photoshop Techniques<br />18) Learn C# .NET 3.5<br />19) Learn 2007 SharePoint<br />20) Be genuinely interested and enthused when asked to participate - let go of the past.<br />21) Keep mailbox sorted and disposed<br />22) Keep a notepad to add items to the “Work 100” list as they come up<br />23) Finish Topaz / Publisher Site images<br />24) Mess up - Take some risks - Don’t be stupid. Just don’t be afraid to make some mistakes.<br />25) Update blog and CV regularly on Career moves<br /><br />Adventure<br />1) Thank God daily for the Vision and Desire for Adventure. Real Prayer / Real Listening<br />2) Play guitar in a band again<br />3) Run a race 10k - marathon<br />4) Zip Line at Bastrop<br />5) Visit Grapevine with Beth<br />6) Spend a weekend in Roundtop with Beth<br />7) Go Snow Boarding<br />8) Learn to drive a race car<br />9) Learn to ride a motorcycle (harley the same one Jax Teller rides on Sons of Anarchy)<br />10) Do 20 pullups and 200 situps<br />11) Get my RKC<br />12) Get AOS certified<br />13) Finalize plans to attend one: MDC, SD West, Java One<br />14) Tour the wine country (Solvang, CA) with Beth<br />15) Vacation to San Francisco with Beth<br />16) Learn to Sail<br />17) Learn to Surf<br />18) Learn to play the Humble Pie and Cream Hits<br />19) Blog on adventure growth w/ pictures<br />20) Get a new electric guitar and amp<br /><br />Education<br />1) Thank God daily for the Desire and Opportunity to Learn. (Real Prayer / Real Listening)<br />2) Read the RLF list (finish and understand) 2009<br />3) Learn to Communicate better with Beth and Amy<br />4) Learn to create “Passive Revenue Streams” and “Multiple Sources of Income”<br />5) Learn Brazilian Portuguese, Spanish and French<br />6) Finish bedside reading stack<br />7) Keep up with wsj.com and ft.com<br />8) Keep up Blog postings for growth and insight on education<br />9) Actively read the bible once a year w/ notes<br />10) Go through ‘Wild at Heart’ workbook &amp; finish the movie collection<br />11) Read ‘Way of the Wild Heart’<br />12) Watch ‘Pursuit of Happyness’<br />13) Read Paolo Coelho’s ‘The Alchemist’<br />14) Watch ‘Coach Carter’<br /><br />Okay so there they are now on to chopping down some trees...<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-2245327171513439372?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com2tag:blogger.com,1999:blog-5903111345760517438.post-65704108540233577922009-02-10T13:15:00.001-08:002009-02-10T13:15:24.138-08:00<object classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" id="playerLoader" width="336" codebase="http://fpdownload.macromedia.com/get/flashplayer/current/swflash.cab" height="301"><param value="http://farm.sproutbuilder.com/load/RACK6rvqEfomImfG.swf" name="movie"/><param value="best" name="quality"/><param value="always" name="allowScriptAccess"/><param value="true" name="allowFullScreen"/><param value="transparent" name="wmode"/><embed pluginspage="http://www.adobe.com/go/getflashplayer" play="true" quality="best" allowscriptaccess="always" align="middle" loop="false" src="http://farm.sproutbuilder.com/load/RACK6rvqEfomImfG.swf" height="301" type="application/x-shockwave-flash" allowfullscreen="true" width="336" wmode="transparent" name="playerLoader"></embed></object><img border="0" style="visibility:hidden;width:0px;height:0px;" width="0" src="http://counters.gigya.com/wildfire/IMP/CXNID=2000002.0NXC/bT*xJmx*PTEyMzMwMDIxMzczODQmcHQ9MTIzMzAwMjE*MDkzMSZwPTEyMDc*MSZkPVJBQ*s2cnZxRWZvbUltZkcmZz*yJnQ9Jm89Mjg4NGRhYWE3OGQwNDRiMzhhYzkzZWIxNTAxNWZkODg=.gif" height="0"/><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-6570410854023357792?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-58624423028307696372009-02-10T13:06:00.000-08:002009-02-10T13:12:43.919-08:00I've "stepped on it with both feet" as we used to say in my flight medic days.<br /><br />I've actually taken the plunge and purchased Dax Moy's Magic 100. If you know me then you also know that I've been following along his daily email's for some time now so it was really just a matter of time before I decided to take the plunge and purchase/apply his system completely.<br /><br />This is a great way to really focus on what's most important to me right now and it's only sharpened my goals (albeit by forcing me to break inertia quickly).<br /><br />I'll get back to this blog with updates and the promised material for 2009 that I so boldly put out that I'd follow in my 2008 Recap post from last month.<br /><br />Suffice it to say I strongly recommend this program to you if you want to get focused on real goals enought to put real dates on them. <br /><br />A word of advice if you decide to take the plunge...wear a cup.<br /><br />Back with more once I've scheduled it in and yes better maintenance of this blog is definitely in the first 100 goals.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-5862442302830769637?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-9168293560745116592009-01-09T09:33:00.000-08:002009-01-09T10:10:46.144-08:00What kind of blogger would I be if I didn't do a recap of the year? Well I guess since I've never done this before, not a very good one. I hearby declare that 2008 was my last year of sleep walking.<br /><br /><strong>Me</strong><br />I started out the year doing my best to get over the Flu - which I did - however having the Flu kept me down for much longer than just the time it took to get over feeling like I was going to die at any moment (classic flu symptoms dramatized here for maximum effect). As a matter of fact starting the year out with the Flu left me weak for a good 4-6 weeks and I didn't do much of anything physically for all of that time. One would think that I would have been anxious to get back into the "Swing" (no pun intended) of things but I didn't and I really spent much of 2008 on what I will charitably term a sabbatical from most all exercise. <br /><br />In April, I trained quite abit, and abit too late to get in shape for the Austin (read closer to Johnson City) Muddy Buddy and ended up compromising my immune system and catching a good cold.<br /><br />In May I became one half of the team that came in next to dead last in our age category for the Austin (read closer to Johnson City)Muddy Buddy. The team that came in behind us didn't finish.<br /><br />In July, I decided I would start running again and promptly hurt my knee. I had no base to build upon and, coupled with being 40 or so pounds overweight, therefore had no right to expect my body to respond any other way than it did. That's right I'm back up to 233 (from 193). My new reality television show "El Gordo y La Flaca" is set to begin filming any day now. Not really, I needed to do something about my weight but it would be another six months before I would get serious.<br /><br />In September, the hurricane we were long overdue for, Ike rolled through Houston, luckily we made it through with little damage. I took my wife and daughter and actually spent our "Hurrication" week up in Frisco with relatives. I found out that our house seems to be on the same power circuit as the Emergency Transponder tower, just outside of our neighborhood (can you say "SELLING Feature"), and according to neighbors who stayed behind we were without power for only about 6 hours. Others were not as fortunate.<br /><br />In October finally decided to get off my butt and start some exercising again. However, it was slow and tedious and I was consuming way to many empty calories - including beers during football and soccer games. Read between the lines here - that's 3-6 hours on my butt on Saturday watching a Dynamo and then a Longhorns game, then 3-6 hours on Sunday depending on wether or not the Cowboys or Texans had a Monday night game. Then let's not forget Sunday night or Monday night if the Bears or the Steelers were on. * Apologies to Jen, Chris Sims, Ahmard Hall, Michael Griffin and Bo Scaife here - I'd like to be a Titan's fan but there's a Television bias in the Houston market plus if I'm going to make the effort I want to see Vince or Chris at the helm. <br /><br />One thing in October made my weight issue screechingly clear again. For Halloween my daughter wanted to be Curious George so I decided to be "The Man in the Big Yellow Hat"...make that (Jake and the Fat Man) in the big yellow hat - the pictures (thank God someone took some) were a good dose of reality for me and by this time I was well up into 240's territory<br /><br />I had a really great November. Thanksgiving with the family including my Parents and one nephew at the Farm with both Sister-in-Law's and their families. Every time I get together with family, especially around the holidays, I feel energized to go out and do good in the world. It sounds cheesy, but it's really great. I hope that others find their way out of the ostrich in the sand routine from time to time. I also decided to begin training for a (May 2009) marathon in November - not sure if I'm going to do that or not - I'm still training - just not sure if I'm actually going to run in a sanctioned marathon or not.<br /><br />In December, my wife and I finally found time to open the bottle of Cava that had been aging for the past year. I bought this bottle on what turned out to be great advice, by the way in December of 2007. I didn't know then that within the next 3 weeks my wife would have literally escaped dying in the hospital and I'd be hit with the flu the day she got out. So for New Years 2008 it ended up being me and the cat on the couch while my wife stayed with friends for a week. It's strange but our friends were much more receptive to taking in my wife (our daughter stayed with my parents) for a few days than taking me and my flu. Back to the Cava (The label was "Aria") Now most champagne I've ever had, including some of the pricer labels is crap. This was very different I'll describe it as a fair to good white wine with bubbles - we enjoyed it watching Dick Clark's rockin' New Years Eve and went to bed. I evacuated the air from the bottle and we had the remainder in Mimosa's with brunch on New Years day. <br /><br /><strong>The blog</strong><br />This blog has gone under some transition too. But not as much as it's going too. I have recently decided to start bringing work home with me .. not in the literal sense but I'm a career programmer...at this point I'm rather like an ASME Master Mechanic who refuses to work on his own cars. On the other hand I've always kind of stood by the maxim that a lawyer who represents himself has a fool for a client - however, I'm definitely moving this blog from where it sits I'll still figure a way to link content to/from here. I'm thinking of moving it over to Orcsweb and then porting the content to Graffiti after reading about the experiences of a fellow blogger.<br /><br /><strong>What's in store for 2009?</strong><br />Someone pointed me in the direction of Dax Moy - and I'd like to thank them publicly for that if I could only remember who it was. <br /><br />I have a few goals for 2009 that I'd like to publicly share, if for no other reason than to really commit to it. I'm sort of fat at this point and I'm tired of the roller coaster of weight game. It's time to get serious and stay serious. I'm commiting right here to losing 20 pounds in the next 90 days. Right now I'm at 233 and losing 20 pounds in thereabouts of 12 weeks isn't going to kill me. Actually I want to lose 40 and maintain around 193 by the end of 2009 but for the first 100 days or so 20 pounds is doable and that's what I'm committing too.<br /><br />I'd also like to read more. It seems that I only read 6 or 7 books in 2008, and that's pathetic. At the rate that my book list is growing, I'll never read all that I want. So far 99% of the books on my list are about software development, and I'd like to change that. I'm committing right now to complete the RLF 2009 Book List. I have been intrigued by this daunting task for the past few years - well this year I'm going to take the plunge and do it. It's three books a month and a discussion group the last week of each month.<br /><br />I'd like to do a long series of posts, concerning my Spiritual, Physical, Professional, Intellect, and Social growth. It still remains my all time most popular motivator to put my goals and progress out in the open. I haven't honestly done this in probably a good 10 years. I've learned a lot about life since then. <br /><br />I'm also going to get back into guitar. In 2008 I really didn't play more than once a month, and it shows. My fingers are soft, I've forgotten how to play many songs, and I've definitely lost my technique for fingering. It's all chords now. I'm looking at purchasing a new electric guitar to help give me the nudge.<br /><br />So long 2008, in retrospect, you were a great motivator for 2009.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-916829356074511659?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com1tag:blogger.com,1999:blog-5903111345760517438.post-28595263628635402122008-11-24T08:29:00.000-08:002008-11-24T09:01:58.237-08:00Got the results from my Health Risk Assessment back today from my insurance provider. I am NOT making this up. It says (and I quote):<br /><table border="1" cellpadding="3" width="100%" ><tr><td><strong>Conditions</strong></td><td><strong>Now</strong></td><td><strong>Goal</strong></td></tr><tr><td><strong>Cirrhosis of liver</strong><br>Alcohol</td><br /><td valign="bottom">2 drink(s) per week</td><td valign="bottom">None to 2 drinks a day</td></tr></table><br />That's right you read it here first! I get to increase my booze consumption to 2 drinks per day with the complete blessings (nay...at the behest) of my insurance carrier! I'm having this document notarized & laminated so I can show my Family doc when I go for my next physical.<br /><br />5:05 AM - Wake up<br />5:10 AM - Put on the Coffee<br />5:25 AM - Out the door W20<br />6:00 AM - 1 Apple<br />6:30 AM - 12 oz 2% Milk w/ 2 Scoops Muscle Milk Lite (chocolate milk)<br />7:00 AM - Coffee (2 cups + 2 for the road) w/Honey &amp; Half and Half<br />8:30 AM - 16 oz water<br />10:30 AM - 16 oz water<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-2859526362863540212?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com5tag:blogger.com,1999:blog-5903111345760517438.post-91039610710868260972008-11-21T08:19:00.000-08:002008-11-24T08:25:47.857-08:005:05 AM - Wake up<br />5:15 AM - Water on the Hob and Out the Door (20W)<br />5:45 AM - Mate (x 2 + 1 for the road)<br />6:00 AM - one Apple<br />6:30 AM - Breakfast Tacos (Potato, Bacon & Egg, w/cheese)<br />9:00 AM - 16 oz water<br />11:00 AM - one Apple<br />11:45 AM - Holiday Department Lunch (pot luck) - I ate...a lot<br />12:30 PM - 16 oz water<br />3:00 PM - 8oz green tea (x 2)<br />4:30 PM - one Apple<br />5:30 PM - 8oz green tea (x 2)<br />7:30 PM - dinner @ Chili's (I actually had a bowl of chili) and Spinach Artichoke Dip w/ water<br />10:00 PM - bed<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-9103961071086826097?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-90325371624340305842008-11-20T08:02:00.000-08:002008-11-24T08:19:24.754-08:005:05 AM - Alarm goes off<br />5:14 AM - Alarm goes off again (I actually hit the snooze - I NEVER hit the snooze)<br />5:20 AM - Get up<br />6:00 AM - Starbucks w/ Mens Small Group<br />7:30 AM - Scrambled Eggs (w/Bacon, Skillet Potatoes, and Avocado) + 16oz Mate<br />8:45 AM - 16oz Water <br />11:00 AM - one Apple + 16 oz Water<br />12:00 PM - Workout <ol><li>5:00 Bridging shoulder briding + wall walk</li><li>5:00 Hindu pushups + static holds(down dog & pump stretch)</li><li>5:00 Hindu Squat + wall squat & wall seat</li></ol><br />12:30 PM - Organic Blue Corn Tortilla Chips w/Hummus (Sun Dried Tomato & Garlic) + 16 oz Green Tea<br />2:30 PM - 16oz Water<br />4:15 PM - 2 x 6oz Green Tea w/Honey & Lemon<br />7:00 PM - Fish (Salmon) Saute'd w/ Olive oil and garlic, Spinach Salad<br />9:30 PM - Bed<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-9032537162434030584?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-60609280394019150262008-11-19T08:46:00.000-08:002008-11-24T08:18:37.842-08:00I am really feeling it in my legs, core and shoulders - from Swinging the Bell yesterday - as I said (to quote Boston) "It's been such a long time" - yes I still like to listen to Boston - if only I could still listen to it on 8-Track...<br /><br />Hey! That should be an iPod feature! Just like you can set your iTunes list to use a standard 2 seconds between songs or start right into the next track depending on the album mix...you should be able make a play list and set it to where every 3 or 4 songs, you fade out the last song about half to 3/4's of the way through, have a loud 'clickety-click' sound, and then fade the song back in....ok maybe not...still - it would be interesting.<br /><br />5:00 AM Wake up<br />5:05 AM - Put on the Coffee<br />5:10 AM - 16 oz Half & Half (Gatorade & Water) w/12 grams Whey Protein<br />5:20 AM - Run Regimen:<br />* Tim Noakes' (The Lore of Running 3rd Ed.) 26 weeks to marathon training.<br />Week 1 - Day 2 - W20<br />6:30 AM - Breakfast<ul><li>Breakfast Taco (Potato,Egg & Avocado w/Cheese) * I'll be making these (varying the ingredients) until my spouse starts complaining that she want's something different.</li><li>Pot of Coffee - standard 4 Cups 2/ Honey and Half&Half</li></ul><br />9:00 AM - Damn I forgot the Coconut Water (I'm really starting to like that stuff too) - 16oz Water<br />10:30 AM - Apple<br />11:00 AM - 16oz Water<br />12:00 PM - Lunch (at Jasmine's)<ul><li>Bun Thit Nuong (Rice Vermicelli w/ Charbroiled Pork)</li><li>Spring Roll</li><li>Hot Tea (Jasmine - meh...I should have brought my own tea and asked for a pot of hot water)</li></ul><br />1:30 PM - 16 oz Water<br />3:00 PM - 16 oz Water<br />4:30 PM - 1 apple<br />6:00 PM - Dinner<ul><li>Stovetop Roast Chicken</li><li>Saute'd Fresh Green Beans</li><li>Chardonnay</li></ul><br />9:45 PM - Bed<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-6060928039401915026?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-16154384766593749532008-11-18T08:25:00.000-08:002008-11-19T08:39:41.855-08:00Ok I found a marathon - Thanks to my online friend Jen for reminding me that it might be nice if I found an actual Marathon to participate in that coincides with my projected end training date of the 16th of May - May is decidely not the best time to find a marathon to run in my own great state of Texas. So without further ado I give you...<br /><br /><div align="center"><br /><strong><a target="_blank" href="http://www.mayorsmarathon.com/">The Anchorage Alaska - Mayors Marathon - June 20, 2009</a></strong></div><br /><br />Ok...I'da know Anchorage may be a bit much price wise for 7 months from now... I have to take all the expenses into account (and my penchant for undisciplined budgetary matters) but still part of me says ... ya know... this could be do-able.<br /><br />Anyway, let's just worry about today ... for now<br /><br />This morning<br /><strong>4:30 AM Rise</strong> - No Shine - my daughter was up and would not go back down I needed to get up anyway to make some breakfast to send with my wife (otherwise she won't eat - I'm not guaranteed she ate what I made but hey... at least I tried).<br /><br /><strong>4:45 - 5:15 AM - Hurricane Category I</strong> - Week 1 of 3 - Day 1<br />16Kg KB - I set the Gym Boss for 30 sec/90 sec split cycle and did the following:<br /><ul><li>DARC Swing x 3 </li><li>2 Hand Swing x 2 </li><li>CP 10R</li><li>CP 10L</li><li>Snatch 10R</li><li>Snatch 10L</li></ul>Hurricane Category I Protocol is actually for 15 Seconds Work and rest until HR &lt;120bpm ... but its a pain in my ass to try meshing together the GymBoss set times and my actual heart rate recovery time so I decided to start at 90 sec rest and move it down progressively over the next 3 weeks.<br /><br /><strong>Fuel:</strong><br />5:45 AM - Breakfast<br /><ul><li>Pot of Coffee - 4 Cups Joe, 4 Tbsp Honey, 3 Tbsp half and half</li><li>1 Potato, Egg &amp; Avocado breakfast taco </li></ul>10:00 AM - 8oz Coconut Water<br />10:30 AM - 16oz Green Tea<br />11:30 AM - Lunch (met with some colleauges @ the Silver Palace)<br /><ul><li>Broiled Filet of Sole</li><li>Steamed Veggies</li><li>Flan</li><li>16oz Water(x 3 or 4 I wasn't paying attention)</li></ul><br />1:30 PM - 8 oz Coconut Water w/about 8oz Green Tea (this was a drastic mistake but once I had poured them together I'm so cheap I wasn't going to waste the concoction so I drank it anyway).<br />4:30 PM - 16 oz Green Tea<br />5:15 PM - Apple<br />7:30 PM - Roasted Sweet Potatos w/Brown Rice & Edamame<br />9:30 PM - Hot Cocoa w/500mg Slo-Niacin & 2x Tension RX (nighttime)<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-1615438476659374953?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com3tag:blogger.com,1999:blog-5903111345760517438.post-56802333400983693802008-11-17T06:42:00.000-08:002008-11-18T08:57:32.821-08:00It's been such a long time - I think I'm finally motivated again - I say I think I'm finally motivated again (we'll see) since my serious blowout almost a year ago. Wow! Can't believe it's been almost a year already....hrm...well - better late than never I guess...<br /><br />This morning started Tim Noakes' (The Lore of Running 3rd Ed.) 26 weeks to marathon training.<br /><br />Wake: 5:00 AM<br /><br />Run Regimen:<br />5:15 AM - Week 1 - Day 1 - W20<br /><br />Fuel:<br />5:45 AM - 1 Apple<br />Pot of Coffee - 4 Cups Joe, 4 Tbsp Honey, 3 Tbsp half and half<br />7:15 AM - 1 Bacon &amp; Egg breakfast taco (thanks to Paul)<br />9:30 AM - 8oz Coconut Water<br />11:00 AM - 1 Apple &amp; 16 oz Water<br />11:30 AM - Vietnamese phở noodle soup (w/extra beef) and 1 Spring Roll w/ 16 oz Water<br />2:30 PM - 8 oz Coconut Water<br />4:30 PM - 16 oz Green Tea<br />7:30 PM - Vegetable Fritter with 16oz Green Tea<br />8:30 PM - Hot Cocoa + 500mg Slo-Niacin<br />9:30 PM - Bed<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-5680233340098369380?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com2tag:blogger.com,1999:blog-5903111345760517438.post-21857407184905666262008-09-10T10:54:00.000-07:002008-09-10T10:59:34.232-07:00<strong>Concoct</strong><br /><strong>Pronunciation:</strong> \kən-ˈkäkt, kän-\<br /><strong>Function:</strong> transitive verb<br /><strong>Etymology:</strong> Latin concoctus, past participle of concoquere to cook together, from com- + coquere to cook<br /><strong>Date:</strong> 1675<br /><strong> 1) </strong> to prepare by combining raw materials <concoct><br /><br /><strong>In a blender:</strong><br /><ul><li>1 Cup Organic Oatmeal (nuked in water) </li><li>1 Cup 2% Organic Milk </li><li>10 Grams EAS 100% Whey Protein </li><li>2 Tsp Organic Fresh Ground Peanut Butter </li><li>2 Tbsp Organic Flax Oil </li><li>2 Tbsp Organic Vanilla Yogurt </li><li>1 Cup Ice </li></ul><p> </p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-2185740718490566626?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-30306003328872510532008-09-09T16:33:00.000-07:002008-09-10T11:05:14.017-07:00Breakfast - 7:00 AM<br />1/2 Breakfast Smoothie<br /><br />Snack - 9:30 AM<br />1/4 Cup Almonds w/ 1/4 Cup Raisins<br /><br />Exercise - 12:40 PM<br />Swimming (forgot my goggles)<br />Kickboard 600 yards in 20:29<br /><br />Post Exercise - 1:00 PM<br />Muscle Milk Protein Bar<br />16oz Water w/ 2 Scoops Xyience NOX-CG3<br /><br />Lunch - 2:15 PM<br />Sandwich - Turkey, Baby Swiss and Spinach w/horseradish on Whole Wheat<br /><br />Snack - 3:30 PM<br />1/2 Cup 2% Cottage Cheese w/Pineapple<br /><br />Dinner - 7:00 PM<br />Black Bean &amp; Northern Bean Soup<br /><br />Snack - 9:30 PM<br />Smoothie (the other half from breakfast)<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-3030600332887251053?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-52639337820430968422008-09-08T16:16:00.000-07:002008-09-09T08:18:30.132-07:00Yes it's true - it was summer, it was hot, it was vaction time...<br /><br />Pick any excuse - I've been lazy - and now it's time to get back in gear.<br /><br />I got a Lifeline Power Wheel from Perform Better for my birthday - and today is the day I decided to start using it. I have literally done NOTHING of any significance exercise-wise in over 60 days.<br /><br />Exercise - 6:00 PM<br />John Hinds (Monkey Bar Gym) Power Wheel Beginner:<br />Holding Pushup - 10 x :30 on/ :30 off - My wrists are killing me and I can tell my entire core is going to be paying me back in the AM<br /><br />Post Exercise: <br />2 Scoops MHP Dark Matter in 20oz Water<br /><br />Dinner - 7:30 PM <br />Whole Wheat Spaghetti w/ Ground Turkey with Olive Oil & Garlic Pasta Sauce<br /><br />Snack - 9:30 PM<br />1/2 of (the other half of) my daily breakfast concoction:<br />- 1 Cup Organic Oatmeal (nuked in water)<br />- 1 Cup 2% Organic Milk <br />- 10 Grams EAS 100% Whey Protein <br />- 2 Tsp Organic Fresh Ground Peanut Butter<br />- 2 Tbsp Organic Flax Oil<br />- 2 Tbsp Organic Yogurt<br />- 1 Cup Ice<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-5263933782043096842?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com1tag:blogger.com,1999:blog-5903111345760517438.post-43563675532933983822008-07-04T08:52:00.000-07:002008-07-07T08:52:54.715-07:00AM Session:<br />Run: 3.5 miles<br />Time: 44:03<br />HR: ≈151bpm<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-4356367553293398382?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-23765964614360749782008-07-03T07:23:00.000-07:002008-07-03T10:46:18.207-07:00<strong>Swimming:</strong><br />WEEK One (1/12) DAY One (2/3):<br />100 yards...rest for 12 breaths...repeat 3 times.<br />50 yards...rest for 8 breaths...repeat 3 times.<br />25 yards...rest for 4 breaths...repeat 3 times.<br />total: 700 yards<br />Time: 17:44<br />HR: ≈157bpm<br /><br /><strong>Combat Conditioning</strong><br />Hindu Pushups (100 Protocol) - Goal 6 weeks to 100 Hindu Pushups <br />This is from the site: <br /><a href="http://www.hundredpushups.com">www.hundredpushups.com</a><br />Modified for my goal of doing 100 Hindu pushups non-stop. I'll be adding my 20 pullups, 500 Hindu Squats, and 5 minutes of Bridging as I go along. I am forgoing the "initial test" as I want to start at the bare minimum (I have a natural tendency to want to pass where I should be stopping when my form is no longer 100% so I think the bare minimum should be safely within my limits using 100% proper form).<br />Week One (1/6) Day One (2/3) - Rest 90 seconds between each level:<br />Level 1 - 4 <br />Level 2 - 3<br />Level 3 - 2<br />Level 4 - 2<br />Level 5 - max (at least 4)<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-2376596461436074978?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-83879589337939548262008-07-02T10:43:00.000-07:002008-07-03T10:46:00.223-07:00Rest Day<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-8387958933793954826?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-39128358037046605662008-06-30T06:16:00.000-07:002008-07-03T10:43:34.541-07:00<strong>Swimming:</strong><br />WEEK One (1/12) DAY One (1/3):<br />100 yards...rest for 12 breaths...repeat 3 times.<br />50 yards...rest for 8 breaths...repeat 3 times.<br />25 yards...rest for 4 breaths...repeat 3 times.<br />Total: 700 yards<br />Time: 18:19<br />HR: ≈152bpm<br /><br /><br /><strong>Combat Conditioning</strong><br />Hindu Pushups (100 Protocol) - Goal 6 weeks to 100 Hindu Pushups <br />This is from the site: <br /><a href="http://www.hundredpushups.com">www.hundredpushups.com</a><br />Modified for my goal of doing 100 Hindu pushups non-stop. I'll be adding my 20 pullups, 500 Hindu Squats, and 5 minutes of Bridging as I go along. I am forgoing the "initial test" as I want to start at the bare minimum (I have a natural tendency to want to pass where I should be stopping when my form is no longer 100% so I think the bare minimum should be safely within my limits using 100% proper form).<br />Week One (1/6) Day One (1/3) - Rest 60 seconds between each level:<br />Level 1 - 2 <br />Level 2 - 2<br />Level 3 - 2<br />Level 4 - 2<br />Level 5 - 4<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-3912835803704660566?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-52612789439333488472008-06-29T06:11:00.000-07:002008-06-30T06:12:18.121-07:00Rest Day<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-5261278943933348847?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-43057702636544894662008-06-28T06:11:00.000-07:002008-06-30T06:11:39.650-07:00Rest Day<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-4305770263654489466?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-86625875778353137592008-06-27T07:21:00.000-07:002008-06-27T07:22:46.216-07:00<strong>AM Session:</strong><br />Run: 3 miles<br />Time: 37:53<br />HR: ≈156bpm<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-8662587577835313759?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-75517984290148662922008-06-26T14:22:00.000-07:002008-06-30T06:24:56.862-07:00<strong>Swimming A Mile in 12 Weeks</strong><br />Today I'm just trying this on for size. I'll start on Monday the 30th. I'll still have my daughter in the pool a couple times a week for her laps but for this I need timed rest intervals that I just won't be able to get by alternating with her. The protocol "as prescribed" is for a mile in 6 weeks but I'm stretching it to 12.<br /><br />The goal is 2100 meters for the week (3 sessions x 700 meters). <br /><br />Week One (preview):<br />100 meters (Rest - 12 breaths) x 4<br />50 meters (Rest - 8 breaths) x 4<br />25 meters (Rest - 4 breaths) x 3<br />total: 675 meters<br /><br />Today My 25 meter laps were cut short by the lifeguard on duty who informed me that they were closing the pool immediately because of lightening being sighted. However, my own goal of "testing the waters" went fine, its a good workout but not so much I can't complete it in a reasonable amount of time.<br /><br /><br /><strong>Afternoon Session</strong><br />Swim: 675 meters (13 1/2 laps)<br />Time: 21:04<br />HR: ≈152bpm<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-7551798429014866292?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com2tag:blogger.com,1999:blog-5903111345760517438.post-34974562205429872902008-06-25T14:20:00.000-07:002008-06-26T14:21:30.106-07:00Rest Day<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-3497456220542987290?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-69875685871312679562008-06-24T11:38:00.000-07:002008-06-24T12:21:42.501-07:00From time to time God sets me on the same path as someone like Adam Bender - and I am reminded that a struggle is usually nothing more or nothing less than what you make of it. <br /><br />To whit:<br /><object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/y4LMBEBM1qc&hl=en"></param><embed src="http://www.youtube.com/v/y4LMBEBM1qc&hl=en" type="application/x-shockwave-flash" width="425" height="344"></embed></object><br /><br /><br />Oh by the way here's todays log:<br /><strong>AM Session:</strong><br />Run: 3 miles<br />Time: 36:17<br />HR: ≈142bpm<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-6987568587131267956?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-55108145568521327722008-06-23T14:35:00.000-07:002008-06-23T14:38:14.631-07:00<strong>AM Session</strong><br />Run: 3 miles<br />Time: 42:14<br />HR: ≈140bpm<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-5510814556852132772?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-46449911223858020422008-06-22T14:34:00.000-07:002008-06-23T14:35:36.367-07:00Rest Day<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-4644991122385802042?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-89438634351573535032008-06-21T14:32:00.000-07:002008-06-23T14:33:27.979-07:00Rest Day<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-8943863435157353503?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-59948767926730611382008-06-20T07:08:00.000-07:002008-06-20T07:10:46.066-07:00<strong>AM Session</strong><br />Run: 3 miles<br />Time: 42:43<br />HR: ≈137bpm<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-5994876792673061138?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-22079023301217065222008-06-19T07:05:00.000-07:002008-06-20T07:07:27.839-07:00Walked to the grocer to pickup some milk and the journal<br />Distance: around 3 miles<br />Time: 24:21 + 21:54 = 45:75 = 46:15<br />HR: N/A<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-2207902330121706522?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-65402070808007227692008-06-18T07:03:00.000-07:002008-06-20T07:05:12.246-07:00<strong>AM Session</strong><br />Run: 3 miles<br />Time: 42:56<br />HR: ≈133bpm<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-6540207080800722769?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-42241685727423947102008-06-17T07:00:00.000-07:002008-06-20T07:03:28.903-07:00<strong>Evening Session</strong><br />Swim: 15 laps (750m) - 2/3, 2/3, 2/3<br />Time: ≈45 minutes<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-4224168572742394710?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-83010135238589293072008-06-16T07:30:00.000-07:002008-06-16T07:32:40.458-07:00<strong>AM Session</strong><br />Run: 3 miles<br />Time: 41:52<br />HR: ≈140bpm<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-8301013523858929307?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-71162546139216115822008-06-15T07:26:00.000-07:002008-06-16T07:58:17.637-07:00Rest Day.<br /><br />Actually, it is Father's Day you know.<br /><br />Took my dad and hit the hot tub, dry sauna and pool for about an hour, then had breakfast at Panerra Bread.<br /><br />Took my wife and daughter to see The Incredible Hulk. We all seemed to enjoy it - first time we've been to a movie as a family in over a year.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-7116254613921611582?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-7731302612808970202008-06-14T07:25:00.000-07:002008-06-16T07:26:25.422-07:00Rest Day<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-773130261280897020?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-49230789896957005122008-06-13T07:04:00.000-07:002008-06-16T07:29:59.916-07:00Day off. <br /><br />Actually, it is my birthday you know.<br /><br />The folks came in and we took my daughter and went to The Woodlands for the Houston Symphony, and a picnic (Chili, Babyback Ribs, Potato Salad, Salsa...need I say more?) on the lawn.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-4923078989695700512?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-12402869740830095392008-06-12T07:00:00.000-07:002008-06-16T07:03:22.246-07:00Rest Day<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-1240286974083009539?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-53048774543303793672008-06-11T05:23:00.000-07:002008-06-12T05:32:53.191-07:00<strong>AM Session</strong><br />Run: 3 miles<br />Time: 41:15<br />HR: ≈138bpm<br /><br /><strong>Afternoon Session</strong><br />Swim: 20 laps (1000m) - 2/8, 2/8<br />Time: 22:38<br />HR: ≈153bpm<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-5304877454330379367?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-45895895155553168022008-06-10T07:13:00.000-07:002008-06-10T07:14:56.448-07:00<strong>AM Session</strong><br />Run: 3 miles<br />Time: 42:50<br />HR: ≈136bpm<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-4589589515555316802?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-73535497382567420282008-06-09T08:54:00.000-07:002008-06-10T07:14:30.720-07:00<strong>AM Session</strong><br />Run: 3 miles<br />Time: 38:19<br />HR: ≈143bpm<br /><br /><strong>Afternoon Session</strong><br />Swim: 20 laps (1000m)<br />Time: 21:38<br />HR: ≈158bpm<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-7353549738256742028?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-54241943187371999192008-06-08T07:12:00.000-07:002008-06-10T07:13:21.237-07:00Rest Day<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-5424194318737199919?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-59762414371695581282008-06-07T07:12:00.000-07:002008-06-10T07:12:32.814-07:00Rest Day<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-5976241437169558128?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-22140292142021127222008-06-06T07:11:00.000-07:002008-06-10T07:11:56.320-07:00Rest Day<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-2214029214202112722?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-51211610509290856062008-06-05T15:14:00.000-07:002008-06-10T07:11:15.812-07:00<strong>AM Session</strong><br />Run: 4 Miles <br />Time: 53:50<br />HR: ≈140bpm<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-5121161050929085606?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-33875513813133250242008-06-04T20:33:00.000-07:002008-06-10T07:10:19.585-07:00<strong>Afternoon Session</strong><br />Swim: 15 Laps (750m) <br />Time: 20:22<br />HR: ≈142bpm<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-3387551381313325024?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-304534210805707372008-06-03T20:11:00.000-07:002008-06-10T07:10:38.338-07:00<strong>AM Session</strong><br />Run: 3 Miles <br />Time: 40:32<br />HR: ≈136bpm<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-30453421080570737?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-30412316563534736362008-05-14T11:56:00.001-07:002008-05-14T11:56:40.919-07:00<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-3041231656353473636?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-45181950654073874752008-05-13T11:57:00.001-07:002008-05-13T11:57:46.236-07:00Countdown to Muddy Buddy: 5 Days<br /><br />AM Session<br />Run: 3 Miles <br />Time: 42:36 <br />HR: &asymp;134bpm<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-4518195065407387475?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-90814790827690494092008-05-12T10:14:00.000-07:002008-05-12T10:44:09.296-07:00Countdown to Muddy Buddy: 6 Days<br /><br />AM Session<br />Run: 3 Miles <br />Time: 42:28 <br />HR: &asymp;132bpm<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-9081479082769049409?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-14845815476470746242008-05-07T19:39:00.000-07:002008-05-07T19:40:30.458-07:00"It is no measure of health to be well adjusted to a profoundly sick society."<br /><br />I found this quote today and thought it quite relevant. <br /><br />Have a great day off.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-1484581547647074624?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-4262984866049331682008-05-06T06:27:00.000-07:002008-05-07T19:39:43.547-07:00Countdown to Muddy Buddy: 11 Days<br /><br />AM Session:<br />Run 3 Miles, 39:05, Avg HR 132 bpm<br /><br />Afternoon Session:<br /><br />Yoga Routine-Hold each pose for 1 minute:<br />Standing Mountain /Forward Flexion / Kneeling Table /Down Dog / Incline Plane / Prone Mountain /Supine Bridge<br /><br />Muddy Buddy Prep incorporating Conditioning & Core:<ul><li>Eliptical Trainer (Hill Profile Level 10) .50 miles</li><li>(5) Alternate:<ul><li>30 seconds Towel Crawl</li><li>30 Seconds Towel Leg Curls</li></ul></li><li>Bike (Hill Profile Level 10) 1.75 miles</li><li>(5) Alternate:<ul><li>30 seconds Towel Crawl</li><li>30 Seconds Towel Leg Curls</li></ul></li><li>Treadmill (Random Profile Level 6) .50miles</li><li>(5) Alternate:<ul><li>30 seconds Towel Crawl</li><li>30 Seconds Towel Leg Curls</li></ul></li><li>Bike (Hill Profile Level 10) 1.75 miles</li><li>(5) Alternate:<ul><li>30 seconds Towel Crawl</li><li>30 Seconds Towel Leg Curls</li></ul></li></li><li>StairClimber (Fat Burner Profile Level 10) .30 miles</li></ul>Time: 1:06, Avg HR 138 bpm<br /><br />PM Session:<br />Lap Pool:<ol><li>(15) 50 yard sprints AFAP</li><li>(8) 100 sprints AFAP</li><li>(2) 200 yard sprints AFAP</li></ol>Yoga Routine-Hold each pose for 1 minute:<br />Standing Mountain /Forward Flexion / Kneeling Table /Down Dog / Incline Plane / Prone Mountain /Supine Bridge<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-426298486604933168?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-76963616041570594912008-05-05T08:21:00.000-07:002008-05-05T18:16:34.459-07:00Countdown to Muddy Buddy: 12 Days<br /><br />AM Session:<br />Run 3 Miles, 41:41, Avg HR 128Bpm<br /><br />Afternoon Session: <br />Muddy Buddy Prep incorporating Royal Court:<ul><li>Eliptical Trainer (Hill Profile Level 10) .45 miles</li><li>Pullups (Palms facing out) - 18 Reps (3 x 6 Reps)</li><li>Bike (Hill Profile Level 10) 1.70 miles</li><li>Royal Court<ol><li>Bridge w/Ball x 1 minute</li><li>Hindu Squats - 25 Reps</li><li>Hindu Pushups - 5 Reps</li></ol></li><li>Treadmill (Random Profile Level 6) .45 miles</li><li>Royal Court<ol><li>Bridge w/Ball x 1 minute</li><li>Hindu Squats - 25 Reps</li><li>Hindu Pushups - 5 Reps</li> </ol></li><li>Bike (Hill Profile Level 10) 1.70 miles</li><li>Royal Court<ol><li>Bridge w/Ball x 1 minute</li><li>Hindu Squats - 25 Reps</li><li>Hindu Pushups - 5 Reps</li></ol></li><li>StairClimber (Fat Burner Profile Level 10) .25 miles</li></ul>Time: 1:02, Avg HR 139Bpm<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-7696361604157059491?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-5548592210169211572008-05-04T08:50:00.000-07:002008-05-05T08:30:11.684-07:00Countdown to Muddy Buddy: 13 Days<br /><br /><em><strong>Are you listening?</strong></em> <br /><br />I'm involved in a study right now called "The Hope Project". Those of you who know me know that I am a Christian and that means that I am called to share the message of the Gospel with all. I am not called to convert others or believe for them - simply to share. This has very broad implications for those whom the message has been shared with as well as those of us doing the sharing. <br /><br />As a believer I am called not to be a stumbling block to others. What does that mean? I think that it means that there should be nothing about my life which causes others to be confused about the message of God's salvation for anyone who believes in Jesus Christ. I can honestly confess that I do not always behave in this way. I have no doubts as to my salvation. I am continually working on being a mature enough Christian to not be a stumbling block to others.<br /><br />To quote from "The HOPE Project": <br /><blockquote>What about you? Are you listening? Maybe you've already made up your mind that God does not exist, or maybe you believe there is a God, but you're unsure about what He is like. For the purpose of our study, perhaps you should ask yourself before you go further, "Am I really listening? Is it possible that there is something about God I've not yet heard or understood?"</blockquote><br />God is not silent. He is there for those who seek him. If you seek him you will find him. I read once about a man who had some dental work done and the metal in his mouth and jaw actually picked up a very faint radio signal. As you can imagine it drove him nuts until he finally was able to get back to the orthodontist and have the wires adjusted so that the wires in his mouth and jaw no longer picked up the signal. The radio station was still there broadcasting on the same frequency. The man just chose not to listen.<br /><blockquote>"For since the creation of the world His invisible attributes, His eternal power and divine nature, have been clearly seen, being understood through what has been made, so that they are without excuse. For even though they knew God, they did not honor Him as God, or give thanks; but they became futile in their speculations, and their foolish heart was darkened." - Romans 1:20-21</blockquote><br />Think about it. Are you listening?<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-554859221016921157?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-96925971777048022008-05-03T20:55:00.001-07:002008-05-05T08:29:45.274-07:00Countdown to Muddy Buddy: 14 Days<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-9692597177704802?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-69842016501102268612008-05-02T10:54:00.000-07:002008-05-05T08:31:37.511-07:00Countdown to Muddy Buddy: 15 Days<br />Afternoon Session:<br /><ol><li>Yoga Routine-Hold each pose for 1 minute:<br />Standing Mountain /Forward Flexion / Kneeling Table /Down Dog / Incline Plane / Prone Mountain /Supine Bridge</li><br /><br /><li>Muddy Buddy Prep incorporating Strength Day:<ul><li>Eliptical Trainer (Hill Profile Level 10) .40 miles</li><li>Pullups x 18 (Palms facing in narrow grip)</li><li>Bike (Hill Profile Level 10) 1.65 miles</li><li>4 x 20 Box Jumps AFAP</li><li>Eliptical Trainer (Hill Profile Level 10) .40 miles</li><li>4 x 20 Lateral Jumps AFAP</li><li>Bike (Hill Profile Level 10) 1.65 miles</li><li>4 x 10 alternating between Renegade Rows and Kettlebell Front Squat</li><li>4 x 10 alternating between Kettlebell Snatch and Kettlebell Split Squat</li></ul></li></ol><br />Total Time: 1:03 Avg HR: 146bpm<br /><br />PM Session:Royal Court<ul><li>3 Minutes Bridging/Wall Walk</li><li>100 Hindu Squats</li><li>20 Hindu Pushups</li></ul><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-6984201650110226861?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-30897023300402952122008-05-01T05:41:00.000-07:002008-05-01T14:31:05.866-07:00Countdown to Muddy Buddy: 17 Days<br /><br />AM Session:<br />Yoga Routine-Hold each pose for 1 minute:<br />Standing Mountain /Forward Flexion / Kneeling Table /Down Dog / Incline Plane / Prone Mountain /Supine Bridge <br /><br /> 1. Windmill 4 x 4L/4R<br /> 2. 15/15 x 4 minutes <br /> * 15 seconds KB Front Squat<br /> * 15 seconds rest<br /> * 15 seconds KB Deadlift <br /> * 15 seconds rest<br /> 3. 30/30 x 4 minutes of Kettlebell Clean and Press<br /><br />Run: Easy 14-15 minute pace<br /> * Distance: 5 miles<br /> * Time: 1hr 11min <br /> * Avg HR: 136Bpm<br /><br />Afternoon Session:<br /> - FJM/Yoga Routine-Hold each pose for 1 minute:<br />&nbsp;&nbsp;&nbsp;*&nbsp;Standing Mountain w/Halos x 12<br />&nbsp;&nbsp;&nbsp;*&nbsp;Forward Cascade x 24 <br />&nbsp;&nbsp;&nbsp;*&nbsp;Kneeling Table w/Farmer Burns x 12 <br />&nbsp;&nbsp;&nbsp;*&nbsp;Down Dog <br />&nbsp;&nbsp;&nbsp;*&nbsp;Incline Plane <br />&nbsp;&nbsp;&nbsp;*&nbsp;Prone Mountain <br />&nbsp;&nbsp;&nbsp;*&nbsp;Supine Bridge <br /> - Muddy Buddy Prep incorporating Towel Crawl/Skipping:<br />&nbsp;&nbsp;&nbsp;*&nbsp;Eliptical Trainer (Hill Profile Level 10) .35 miles<br />&nbsp;&nbsp;&nbsp;*&nbsp;80 yards Towel Crawl, 80 Jump Rope f/b<br />&nbsp;&nbsp;&nbsp;*&nbsp;Bike (Hill Profile Level 10) 1.6 miles<br />&nbsp;&nbsp;&nbsp;*&nbsp;70 yards Towel Crawl, 70 Jump Rope f/b<br />&nbsp;&nbsp;&nbsp;*&nbsp;Eliptical Trainer (Hill Profile Level 10) .35 miles<br />&nbsp;&nbsp;&nbsp;*&nbsp;60 yards Towel Crawl, 60 Jump Rope f/b<br />&nbsp;&nbsp;&nbsp;*&nbsp;Bike (Hill Profile Level 10) 1.6 miles<br />&nbsp;&nbsp;&nbsp;*&nbsp;50 yards Towel Crawl, 50 Jump Rope f/b<br /> Time: 46:18 Avg HR 141bpm<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-3089702330040295212?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-14935848714509633182008-04-30T17:55:00.000-07:002008-05-01T05:41:40.733-07:00Countdown to Muddy Buddy: 18 Days<br /><br />AM Run<br />3 miles 40:28 <br />Easy 15 minute pace incorporating: <br /> 4 x 50 yard sprints (AFAP)<br /> 2 x 100 yard sprints (AFAP)<br /> 1 x 200 yard sprint (AFAP)<br />Finished off with 5 minutes of Furey Joint Mobility Drills<br /> Arm Cleans x 32<br /> Halos x 12<br /> Hip Circle 12L/12R<br /> Arm Swing x 24<br /> Good Mornings w/Hold x 12<br /><br /><br />Afternoon Session:<br />Total Time: 58:44 Avg HR 136Bpm<br /> 1)FJM Drills:<br /> Arm Cleans x 108<br /> Halos x 12<br /> Hip Circle 12L/12R<br /> Arm Swing x 24<br /> Good Mornings w/Hold x 12<br /><br /> 2)Muddy Buddy Prep incorporating Royal Court:<br /> Eliptical Trainer (Hill Profile Level 10) .25 miles<br /> Pullups x 18 (9 Palms Facing out wide grip, 9 Palms facing in narrow grip)<br /> Bike (Hill Profile Level 10) 1.5 miles<br /> Bridging w/Stability Ball 1 Minute<br /> Hindu Squat x 20<br /> Hindu Pushup x 5<br /> Eliptical Trainer (Hill Profile Level 10) .30 miles<br /> Bridging w/Stability Ball 1 Minute<br /> Hindu Squat x 20<br /> Hindu Pushup x 5<br /> Bike (Hill Profile Level 10) 1.5 miles<br /> Bridging w/ Stability Ball 1 Minute<br /> Hindu Squat x 20<br /> Hindu Pushup x 5<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-1493584871450963318?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-54892521713461621212008-04-29T13:11:00.000-07:002008-04-30T17:54:54.257-07:00Countdown to MuddyBuddy: 19 Days<br /><br />Today:<br />1) Yoga Routine-Hold each pose for 30 seconds:<br /> Standing Mountain / Windmill (4lb Med ball) / Kneeling Table /Down Dog / <br /> Incline Plane/Prone Mountain /Supine Bridge<br /><br />2) Stairclimber level 10 x 1/2 mile<br /><br />3) Broad Jumps - 3 sets of 12: 1st set w/ 1 band, 2nd w/2 bands, 3rd w/0 bands<br />4) Bike Cascading Hill profile level 10 x 1 1/2 miles<br />5) Bridging w/Ball 3 x 1 minute<br />6) Eliptical Trainer (Hill profile) level 10 x .25 miles<br /> * This thing really handed me my butt<br />7) Towel Crawl 30 seconds alternate w/ small balance ball leg curls 30 seconds x 2<br />8) More Yoga - Hold each pose for 30 seconds:<br /> Standing Mountain / Windmill (4lb Med ball) / Kneeling Table /Down Dog / <br /> Incline Plane/Prone Mountain /Supine Bridge<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-5489252171346162121?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-81393588089619580122008-04-28T08:53:00.000-07:002008-04-29T13:11:25.871-07:001) Yoga Routine-Hold each pose for 1 minute:<br />Standing Mountain /Forward Flexion / Kneeling Table /Down Dog / Incline Plane/Prone Mountain /Supine Bridge<br /><br />2) Approach Jumps - 3 sets of 12<br /><br />3) 15/15 x 15 minutes of 1-arm KB Snatch <br /> (30 seconds right, 30 seconds rest, 30 seconds left, 30 seconds rest)<br /><br />4) 15/15 x 10 minutes of KB Racked Split Squats<br /><br />5) 15/15 x 15 minutes of KB Swings<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-8139358808961958012?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-75173870865597279902008-04-27T08:52:00.000-07:002008-04-28T08:52:55.236-07:00<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-7517387086559727990?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-29079951513882629372008-04-26T12:37:00.000-07:002008-04-26T12:38:03.308-07:00Rest Day<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-2907995151388262937?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-26395586621807137182008-04-25T07:12:00.000-07:002008-04-26T12:40:02.370-07:001 Tbsp Honey<br />16oz water<br /><br />No AM Run today<br /><br />1/2 Liter mate w/2 Tbsp half-and-half<br />1 Apple<br /><br />15oz water w/3 egg whites, 1 scoop EAS 100% Whey Protein<br /><br />1 orange<br /><br />30-45 Minutes before Afternoon Session:<br />16oz water w/2 Scoops Xyience NOX-CG3<br /><br />Immediately before Afternoon Session:<br />16oz water w/10 grams Whey and 1/2 scoop FREE<br /><br />Afternoon Session:<br />Yoga Routine-Hold each pose for 1 minute:<br />Standing Mountain /Forward Flexion / Kneeling Table /Down Dog / Incline Plane / Prone Mountain /Supine Bridge <br /><br />Chinups (Palms facing in) - (8 Reps/ 1 min rest x 2) + 2 Reps for 18 reps total<br />Royal Court<br />3 Circuits: <br /> 1 minute Bridging (w/Ball) / Wall Walk<br /> 25 Hindu Squats <br /> 10 Hindu Pushups<br /><br />Post Afternoon Session:<br />10oz water w/1 Scoop Dark Matter<br /><br />Lunch:<br />Original Recipe Sandwich from "Earl of Sandwich"<br />2 x 16oz Earl Grey Lemonade<br />1 bag Salt and Vinegar Chips<br /><br />Immediately before PM Session:<br />16oz water w/10 grams Whey and 1/2 scoop FREE<br /><br />PM Session:<br />Yoga Routine-Hold each pose for 1 minute:<br />Standing Mountain /Forward Flexion / Kneeling Table /Down Dog / Incline Plane / Prone Mountain /Supine Bridge <br /><br /> 1. 4 x 20 Box Jumps AFAP<br /> 2. 4 x 20 Lateral Jumps AFAP<br /> 3. 4 x 10 alternating between Renegade Rows and Kettlebell Front Squat<br /> using 35lb Db's<br /> 4. 4 x 10 alternating between Kettlebell Snatch and Kettlebell Split Squat<br /> using 16Kg Kb<br /><br />Post PM Session:<br />10oz water w/1 Scoop Dark Matter<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-2639558662180713718?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-9039745744451997862008-04-24T08:15:00.000-07:002008-04-25T07:11:10.637-07:00Morning:<br />1 Tbsp Honey<br />16oz water<br /><br />16oz Coffee w/2 tbsp half-and-half<br /><br />16oz water w/10 grams whey, 1/2 scoop FREE<br /><br />AM Session:<br />Yoga Routine-Hold each pose for 1 minute:<br />Standing Mountain /Forward Flexion / Kneeling Table /Down Dog / Incline Plane / Prone Mountain /Supine Bridge<br /><br />Run-4 miles, 56:32, avg hr 137bpm<br /><br />Post AM Run<br />6oz water w/1 scoop Cytosport Lowfat Muscle Milk<br /><br />Breakfast:<br />3 eggs scrambled w/ onion, garlic, mushrooms and a dash of Tom's Red Hot Sauce<br />16oz mate<br /><br />One hour before Afternoon Session:<br />16oz water w/ 2 scoops Xyience NOX-CG3<br /><br />Pre Afternoon Session:<br />16oz water w/10 grams whey, 1/2 scoop FREE<br /><br />Afternoon Session:<br /><br />Yoga Routine-Hold each pose for 1 minute:<br />Standing Mountain /Forward Flexion / Kneeling Table /Down Dog / Incline Plane / Prone Mountain /Supine Bridge <br /><br />Prison Workout Jump Rope and Towel Crawl<br />100 yards Towel Crawl, 100 Jump Rope f/b, 90 yard Towel Crawl, 90 Jump Rope f/b, etc...down to 10 yards Towel Crawl and 10 Jump Rope f/b AFAP<br /><br />Post Afternoon Session:<br />10oz Water w/1 Scoop MHP Dark Matter<br />1 Apple<br /><br />Lunch:<br />200 grams roasted chicken breast<br />1 crown steamed broccoli<br />1 medium tomato<br />16oz water<br /><br /><br />Pre PM Session:<br />16oz water w/10 grams whey, 1/2 scoop FREE<br /><br />PM Session:<br />Yoga Routine-Hold each pose for 1 minute:<br />Standing Mountain /Forward Flexion / Kneeling Table /Down Dog / Incline Plane / Prone Mountain /Supine Bridge<br /><br />Royal Court<br />3 x 1 minute rounds:<br />Bridging/Wall Walk<br />Hindu Squats<br />Hindu Pushups<br /><br />Post PM Session:<br />10oz Water w/1 Scoop MHP Dark Matter<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-903974574445199786?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-53090607200172748782008-04-23T07:31:00.000-07:002008-04-24T08:15:38.237-07:004:45 AM<br />1 Tbsp Honey<br />16oz water w/ 10 grams whey and 1/2 scoop FREE<br /><br />5:00 AM Morning Run:<br />Easy Pace, 1 1/2 miles, 21:09, avg hr 125bpm<br /><br />5:30 AM Post Run<br />16oz water<br />1 apple<br /><br />6:00 AM Breakfast<br />16oz water w/2 scoops EAS 100% Whey<br /><br />6:30 AM<br />1/2 liter mate w/2 tbsp half-and-half<br /><br />9:00 AM Snack<br />1 orange<br /><br />16oz water w/ 10 grams whey and 1/2 scoop FREE<br /><br />Afternoon Session: <div>Pullups<br />Royal Court </div><ul><li>3 x 1 minute Bridges </li><li>100 Hindu Squats </li><li>20 Hindu Pushups<br /></li></ul><br /><br /><p>Post Afternoon Session<br />16 oz water<br />1 apple<br /><br />16 oz water w/ 2 scoops Cytosport Muscle Milk<br /><br />PM Meal<br />200 grams roast chicken breast<br />1 crown broccoli steamed<br />1 tomato<br />16 oz water<br /><br />PM Session:<br />Yoga Routine-Hold each pose for 1 minute: Standing Mountain /Forward Flexion / Kneeling Table /Down Dog / Incline Plane / Prone Mountain /Supine Bridge<br /><br />Broad Jumps: 20 x 3 as far as possible<br /><br />15/15 x 15 minutes (15 seconds on, 15 seconds off, 15 seconds on, 15 seconds off, repeat) alternating between Kettlebell Front Squat and Kettlebell Deadlift<br /><br />15/15 x 15 minutes of Kettlebell Clean and Press</p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-5309060720017274878?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-22598838126138553902008-04-22T05:51:00.000-07:002008-04-23T07:31:08.731-07:004:45 AM<br />1 Tbsp Honey<br />1/2 liter water w/10 grams EAS 100% Whey and 1/2 Scoop Nutritox FREE<br /><br />AM Session<br />(12) 50 yard sprints AFAP<br />(6) 100 yard sprints AFAP<br /><br />6:30 AM<br />1 apple<br />1/2 liter Yerba Mate w/2 Tbsp half-and-half<br /><br />7:00 AM<br />1/2 liter water w/ 1 rounded scoop BSN Syntha-6<br /><br />8:00 AM<br />1 Tbsp Honey<br />1/2 liter water<br />1 orange<br /><br /><br />1/2 liter water w/ 2 scoops Xyience NOX-CG3<br /><br />1/2 liter water w/10 grams EAS 100% Whey and 1/2 Scoop Nutritox FREE<br /><br />Afternoon Session:<br />1) Yoga Routine-Hold each pose for 1 minute:Standing Mountain /Forward Flexion / Kneeling Table /Down Dog / Incline PlaneProne Mountain /Supine Bridge<br />2) 30/30 (30 seconds on exercise 1, 30 seconds off, 30 seconds on exercise 2, 30 seconds rest, repeat) for a total of 15 minutes alternating between Towel Crawl and Towel Leg Curls<br /><br />Post Afternoon Session:<br />1/2 liter water w/2 scoops Cytosport Muscle Milk<br /><br />1 apple<br /><br />Afternoon Meal<br />200 grams roasted chicken breast<br />1 crown broccoli steamed<br />1 medium tomato<br /><br />1 orange<br /><br />PM Session:<br />Royal Court<br />1) 3 x 1 minute bridge<br />2) 100 Hindu Squats<br />3) 20 Hindu Pushups<br /><br />Evening Meal<br />1/2 Liter Mate<br />1 Serving Pot Roast w/Carrots, Potatos and Onions<br />1 Medium Bowl Organic Spring Garden Mix w/Vinegrette<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-2259883812613855390?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-23761052404695964212008-04-21T07:43:00.001-07:002008-06-24T12:22:22.651-07:00Nothing like seeing the potential God gives us in action:<br /><br /><object height="355" width="425"><param name="movie" value="http://www.youtube.com/v/NikVGvYIocs&amp;hl=en"><param name="wmode" value="transparent"><embed src="http://www.youtube.com/v/NikVGvYIocs&hl=en" type="application/x-shockwave-flash" wmode="transparent" width="425" height="355"></embed></object><br /><br />And now back to our regularly scheduled programming:<br />No AM Run<br /><br />6:00 AM<br />16 oz water<br />1 Tbsp Honey<br /><br />6:30 AM<br />1 medium apple<br />1/2 Liter Yerba Mate w/ 2 Tbsp Half and Half<br /><br />7:00 AM<br />Plain Bagel (Split &amp; Toasted w/ 2 Tbsp Cream Cheese)<br />16 oz Water w/2 Scoops EAS 100% Whey, and 2 Egg Whites<br /><br />9:30 AM<br />1/2 Grapefruit<br /><br />Lunch:<br />No Workout - Nap<br /><br />2:30 PM<br />1 Tbsp Honey<br />200 grams leftover roast chicken breast<br />1 small crown broccoli steamed<br />1 medium tomato<br />16 oz water<br /><br /><p>Evening Session: Strength -<br /></p><ol><li>Yoga Routine-Hold each pose for 30 seconds: Standing Mountain /Forward Flexion / Kneeling Table /Down Dog / Incline Plane/Prone Mountain /Supine Bridge<br /></li><li>Approach Jumps with Power Jumper- 3 sets of 12<br /></li><li>15/15 x 15 minutes of 1-arm KB Snatch (30 seconds right arm, 30 seconds rest, 30 seconds left arm, 30 seconds rest, repeat)<br /></li><li>15/15 x 10 minutes of KB Racked Split Squats<br /></li><li>15/15 x 15 minutes of KB Swing</li></ol><p>1/2 liter water w/ 2 scoops EAS 100% Whey </p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-2376105240469596421?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-68494732277944246832008-04-20T07:43:00.000-07:002008-04-21T07:43:33.748-07:00Rest Day<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-6849473227794424683?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-49894684503034572322008-04-19T16:43:00.000-07:002008-04-21T07:43:03.495-07:00Rest Day<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-4989468450303457232?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-8763264072838273342008-04-18T07:37:00.000-07:002008-04-18T21:02:11.750-07:006:00 AM<br />16 oz Water w/ 1 Scoop BSN Syntha-6<br />2 ATH, 2 JR<br />1 Tbsp Honey<br /><br /><br />1/2 Liter Yerba Mate w/ 2 Tbsp Half and Half<br /><br /><br />Morning Snack<br />1/2 Apple, 1 Orange<br /><br /><p>1 Hour before WOD<br />16oz Water w/ 2 Scoops Xyience NOX-CG3</p><p>pre workout:<br />16oz Water w/ 10 grams Whey protein, 1/2 Scoop Nutritox FREE</p><br /><br /><br />Afternoon Workout:<br />Skipping 3 Rounds x 1 minute each of:<br /><ul><li>Left/Right/Left/Right</li><li>Both Feet Together</li><li>Jumping Jacks</li></ul><p>20 Minutes of <a href="http://www.mattfurey.com/">Matt Furey Exercise Bible</a></p><ul><li>V Situps</li><li>Table Makers</li><li>Hindu Squats</li><li>Hindu Pushups</li></ul>Post afternoon Workout:<br />16oz water w/ 2 Scoops Cytosport Muscle Milk<br /><br /><br /><br />PM Snack<br />Handful Cherry-Berry Trail Mix (bulk from whole foods)<br />1 Cup Leftover Spinach, Chicken, Mango Dish<br />1/2 Apple<br />1/2 Liter water<br /><br /><br />PM WOD - Strength<br /><br />Yoga Routine-Hold each pose for 1 minute:<br />Standing Mountain /Forward Flexion / Kneeling Table /Down Dog / Incline Plane/Prone Mountain /Supine Bridge<br /><br /><br /><ol><li>4 x 10 Box Jumps AFAP</li><li>4 x 10 Lateral Jumps AFAP</li><li>4 x 10 alternating between Kettlebell OAR and Kettlebell Front Squat</li><li>4 x 10 alternating between Kettlebell Snatch and Kettlebell Split Squat</li></ol><p>To quote Ferris Bueller: "This is the part where Cameron freaks...."</p><p>Dinner:<br />Spaghetti w/ Turkey Sausage Meatballs and mushrooms (Serving size:way too much)<br />Garlic Bread (I didn't ask so they didn't tell)<br />and the Coup d'Grace: 12oz. Iced Coca-Cola (yeah baby!!)</p><p>Somewhat later:<br />Large bowl of Honeynut Cheerios and Skim Milk</p><p>Goodnight and Good Luck...</p><p><br /><br /><br /> </p><p></p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-876326407283827334?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-34295165912850183872008-04-17T09:25:00.001-07:002008-04-18T09:06:40.756-07:00<strong>5:00 AM - On Rising</strong><br /><ul><li>16 oz Water </li><li>1 Tbsp Honey</li></ul><strong>6:00 AM - Thursday Mens Small Group @ Starbucks</strong><br />16 oz Black Coffee<br /><br /><strong>Pre Run:</strong><br />16 oz water w/ 10 grams whey protein, 1/2 scoop Nutritox FREE<br /><br /><strong>AM Run:</strong><br /><ul><li>3 miles</li><li>39:47</li><li>Avg 136 bpm</li></ul><strong>Post Run:</strong><br /><ul><li>3 Egg whites w/ 1 Whole Egg (scrambled w/mushrooms, spinach, couple dashes Tom's Red Hot)</li><li>1/2 liter Yerba Mate w/ 2 Tbsp Half and Half</li></ul><strong>WOD - Conditioning and Core:</strong><br /><p>1) Yoga Routine-Hold each pose for 1 minute:</p><ul><li>Standing Mountain</li><li>Forward Flexion</li><li>Kneeling Table</li><li>Down Dog </li><li>Incline Plane</li><li>Prone Mountain </li><li>Supine Bridge </li></ul><p>2) WOD - Jump Rope / Towel Crawl (AFAP)</p><ul><li>100 yards Towel Crawl, 100 Jump Rope</li><li>90 yard Towel Crawl, 90 Jump Rope </li><li>...</li><li>10 yard Towel Crawl and 10 Jump Rope</li></ul><p></p><p>Postworkout:</p><p>1/2 Liter water w/ 1 Scoop BSN Syntha-6</p><p>PM Meal:<br />200 grams Chicken<br />200 grams Steak<br />2 medium organic tomatoes w/ a couple dashes of Tom's Red Hot Sauce<br />1/2 Liter Yerba Mate (cold)</p><p>Royal Court:</p><ul><li>3 x 1 minute rounds Bridging and Wall Walking</li><li>100 Hindu Squats</li><li>20 Hindu Pushups</li></ul><p>Post Royal Court:</p><ul><li>1/2 Baked Yam</li><li>1 Cup Spinach Mango Chicken Salad</li><li>16 oz Water</li></ul><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-3429516591285018387?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-77666605826312759662008-04-16T19:23:00.000-07:002008-04-16T19:46:03.369-07:00No AM Run this morning<br /><br />On Arising:<br />16 oz Water<br />1 Tbsp Honey<br /><br />Quick Breakfast:<br />2 Scoops Cytosport Muscle Milk<br /><br />On the way to work:<br />1/2 Liter Yerba Mate w/ 2 Tbsp Half and Half<br /><br />AM Snack<br />1/2 Grapefruit<br /><br />1 hour before workout<br />16oz water w/2 scoops Xyience NOX-CG3<br /><br />pre workout<br />16oz water w/ 10 grams Whey &amp; 1 scoop FREE<br /><br />Midday workout:<br />1) 3 x 3 minute rounds of skipping:<br /><ul><li>run in place while skipping (left right, left right)</li><li>both feet together and jump</li><li>do jumping jacks while skipping</li></ul>2) Pullups:<br /><ul><li>Pullups (palms facing out) x 10</li><li>Chinups (palms facing in) x 10</li></ul>3) <a href="http://mattfurey.com/exercise_bible.html">Matt Furey Exercise Bible</a> 20 Minutes<br /><br />Post workout<br />1/2 Liter water w/ 1 Scoop EAS 100% Whey, 1 Scoop BSN Syntha-6<br /><br />PM Snack<br />200 grams leftover Chicken<br />3 oz Yogurt stick<br />6 Ritz Crackers<br />slice Bannana Nut Bread w/ 2 Tbsp Lite Cream Cheese<br /><br />PM Workout - Strength<br />1) Yoga Routine-Hold each pose for 1 minute:<br /><ul><li>Standing Mountain </li><li>Forward Flexion </li><li>Kneeling Table </li><li>Down Dog</li><li>Incline Plane</li><li>Prone Mountain</li><li>Supine Bridge<br /></li></ul>2) Broad Jumps: 20 as far as possible<br /><br />3) 12 rounds:<br /><ul><li>15 seconds Kettlebell Front Squat</li><li>15 seconds rest</li><li>15 seconds Kettlebell Deadlift </li><li>15 seconds rest </li></ul>4) 15R/15L x 12 minutes Kettlebell Clean and Press<br /><br />Dinner:<br />200 grams Tilapia sauteed in EVOO w/ garlic &amp; Chardonnay Vinegar<br />1 Cup Steamed Broccoli<br />1/2 liter Yerba Mate<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-7766660582631275966?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-40179130722017891952008-04-15T18:42:00.000-07:002008-04-16T06:51:58.523-07:00<p>Morning Run 2 1/2 miles easy pace 30:37 avg 140 BPM</p><p>WOD - Conditioning and Core </p><ol><li>Yoga Routine-Hold each pose for 1 minute: Standing Mountain /Forward Flexion / Kneeling Table /Down Dog/ Incline Plane/Prone Mountain /Supine Bridge<br /></li><li>Sprints<br />(12) 50 yard sprints AFAP<br />(6) 100 sprints AFAP<br /></li><li>30/30 (30 seconds on Ex. 1, 30 seconds rest, 30 seconds on Ex. 2, 30 seconds rest)<br />repeat for a total of 15 minutes alternating between:<br />Towel Crawl and,<br />Towel Leg Curl.</li></ol><p>No Bells today</p><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-4017913072201789195?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-41824434579186520662008-04-03T17:52:00.000-07:002008-04-16T06:59:09.046-07:00Three verses:<br />1) Jesus answered, "I am the way and the truth and the life. No one comes to the Father except through me. - John 14:6<br /><br />2) Neither is there salvation in any other: for there is none other name under heaven given among men, whereby we must be saved. - Acts 4:12<br /><br />3) “You shall not make for yourself a carved image or any likeness of anything that is in heaven above or that is on the earth beneath or that is in the water below. You shall not bow down to them or serve them, <strong>for I, the Lord, your God, am a jealous God</strong>, responding to the transgression of fathers by dealing with children to the third and fourth generations of those who reject me - Exodus 20:4-5<br /><br />I can't say that I'm totally shocked by this video - but it is a sad statement for Oprah and the people following her down this path to nothing - she's so lost - and the best case scenario is that she just doesn't realize that she <strong>is</strong> lost. Oprah's favorite quote from this guy's book is that "Man created God?" I mean really, what is that supposed to be? Even Bertrand Russell, the philosopher and atheist had enough sense to recognize that "Unless you assume a God, the question of life's purpose is meaningless."<br /><br />The most disturbing part of this video to me is that Oprah admits to having been raised in the church, and apparantly attended until her late 20's. How in the world does a person spend 26 or 27 years in the church and not know the context or meaning of the words. <strong>for I, the Lord, your God, am a jealous God</strong>?<br /><br /><object height="355" width="425"><param name="movie" value="http://www.youtube.com/v/JW4LLwkgmqA&amp;hl=en"><param name="wmode" value="transparent"><embed src="http://www.youtube.com/v/JW4LLwkgmqA&hl=en" type="application/x-shockwave-flash" wmode="transparent" width="425" height="355"></embed></object><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-4182443457918652066?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-62812128644481764702008-04-02T12:53:00.000-07:002008-04-02T16:06:26.854-07:00"And you will seek Me and find Me, when you search for Me with all your heart"<br />- Jeremiah 29:13<br /><br />If this verse stands out to you, like it does me, then it is a strong indicator that you are being drawn to know God more intimately. I don't know where you are in life right now, but this verse is for each of us. Maybe you question the mere existence of God, or maybe your a believer - I don't know. But I do know that it does not matter with regards to this promise. Wherever you are God is drawing you nearer to him, to get to know his purpose for the world he designed and created, and for each of us in it - both now and after we are finished here. With Jeremiah 29:13 God has made clear that those who seek him with all of their hearts <strong>will</strong> find him.<br /><br />Not a great morning since I didnt get my butt into bed until 10:30 last night I couldnt get up in time for my A.M. run (weak, weak, weak...I know - but it is nothing if not true).<br />On Rising:<br />16oz Water<br />1 Tbsp Honey<br /><br />6:30 AM<br />16oz PreMixed Cytosport MuscleMilk (Banana Creme)<br /><br />8:00 - 11:00 AM<br />1 Grapefruit<br />1/2 liter Yerba Mate<br /><br />12:00 PM<br />Workout:<br />Skipping<br />- 1st round left right, left right<br />- 2nd round both feet together<br />- 3rd round - jumping jacks while skipping<br /><br />Workout:<br />Pullups<br />- Wide Grip Pullups (palms out) - 4 reps<br />- Switch grips while hanging<br />- Close Grip Chinups (palms in) - 4 reps<br />- Switch grips while hanging<br />- Medium Grip Pullups (palms out) - 2 reps<br />- Switch grips while hanging<br />- Medium Grip Chinups (palms in) - 2 reps<br />Rest - Repeat three more times<br /><br />Pushups and Squats<br />- Medicine Ball Pushups (left hand on the ball) x 10<br />- Squats (ball overhead) x 5<br />- Medicine Ball Pushups (right hand on the ball) x 10<br />- Squats (ball overhead) x 5<br />Rest one minute and repeat<br /><br />Medicine Ball<br />Round 1 Sit-ups 1 minute<br />Round 2 Twists 1 minute<br />Round 3 Knee-ins 1 minute<br />Rest one minute in between<br /><br />Finisher<br />Shoulder Bridge (Arms folded over chest) 3 minutes<br />100 Hindu Squats (80 regular - 20 jumping)<br />20 Hindu Pushups<br /><br />Intervals<br />Treadmill 7.5 mph @ 7.5 incline<br />Run 30 seconds (approx 160bpm)<br />Rest until HR drops below 130bpm (approx 1 1/2 - 2 minutes)<br /><br />Stretching<br /><br /><strong>Bottle of water during workout<br /></strong><br /><strong>Immediately After Workout</strong><br /><br /><a href="http://www.maxperformance.com/files/cache/14a0fd3413977a2dcef7b819442f3f61.jpg"><img style="FLOAT: left; MARGIN: 0px 10px 10px 0px; WIDTH: 200px; CURSOR: hand" alt="" src="http://www.maxperformance.com/files/cache/14a0fd3413977a2dcef7b819442f3f61.jpg" border="0" /></a><br /><a href="http://www.maxperformance.com/files/cache/14a0fd3413977a2dcef7b819442f3f61.jpg"></a>1 liter of water with 1 package <a href="http://www.maxperformance.com/product.php?productid=16212">MHP "Dark Matter" (Blue Raspberry)</a><br /><br />This was a sample I got from Nutrition Depot. This was not bad, seemed to mix easily, digested well. I may pickup a can of this vs. Muscle Milk for my Post workout drink next time.<br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><strong>2:00 PM</strong><br />200 gm Chicken Breast (Sauteed with EVOO and Herbs de Provence)<br />1 Tomato<br />1 Fresh Organic Broccoli Crown Steamed<br />1 Orange<br /><br /><strong>3:30 - 5:00 PM<br /></strong>1/2 Liter Yerba Mate<br />1 Apple<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-6281212864448176470?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-72963373247613490552008-03-31T19:05:00.000-07:002008-03-31T19:10:47.751-07:00<a href="http://time-blog.com/nerd_world/hulk.jpg"><img style="FLOAT: right; MARGIN: 0px 0px 10px 10px; WIDTH: 200px; CURSOR: hand" alt="" src="http://time-blog.com/nerd_world/hulk.jpg" border="0" /></a><br /><div><a href="http://time-blog.com/nerd_world/hulk.jpg"></a>Puny Norton,<br /><br />Please do not make Hulk's new movie suck. Hulk want new movie to smash box office records, not smash nothing.<br /><br />People want to see Hulk! Not guy from Fight Club who not Brad Pitt.<br /><br />This is funny follow <a href="http://time-blog.com/nerd_world/2008/03/an_open_letter_to_edward_norto.html">here for the full deal</a>...</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-7296337324761349055?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-92162685829301815592008-03-25T09:03:00.000-07:002008-03-25T19:57:17.511-07:00<strong>5:15 AM</strong> - Get Up<br /><strong>6:00 AM</strong> - Out the Door<br /><br /><strong>6:00 AM - 7:00 AM</strong><br />1 plain bagel (toasted with low fat cream cheese)<br />1 Tbsp Honey<br /><br /><strong>7:00 AM - 11:00 AM</strong><br />1 liter Yerba Mate<br />1 Grapefruit<br />1/2 Cup Pineapple chunks in pineapple juice<br /><br />Also, a large handful of Reese's PB candy's (someone brought in leftover from Easter baskets) - I should have avoided these for obvious reasons - they are a major weakness on my part.<br /><br /><strong>11:00 AM - 12:00 PM</strong><br />5 mile bike ride Time: 13:22, Avg HR 142bpm<br /><br /><strong>Immediately after workout:</strong><br />1 Scoop EAS 100% Whey Protein, 1 Scoop BSN Syntha-6, 12oz Water<br /><br /><strong>12:00 PM - 4:30 PM</strong><br />1 Tbsp Honey<br />1 liter Water<br />1 Orange<br />1 Apple<br />1 Cup Steamed Fresh Organic Broccoli<br />1 Tomato<br /><br />Also, once again a large handful of junk (read Hershey's chocolate footballs (someone brought in leftover from Easter baskets) - still a major weakness on my part.<br /><br />7:00 PM<br />Dinner with Tuesday night small mens group.<br />Roast Beef Stew, Chips w/Cream Cheese and Salsa, DP, Banana Bread<br /><br />10:00 PM<br />Glass of Fat Bastard Chardonnay and Bed<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-9216268582930181559?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-17148027156002418012008-03-24T19:21:00.001-07:002008-03-25T09:03:16.722-07:00I did not get up in time to run this morning.<br />I did not eat a good breakfast this morning.<br /><br />I had a bagel with some "low-fat" (compared to what?) cream cheese and a bottle of water for breakfast - so much for the "King" of meals on this day - and yes I am also totally out of the pre-made shakes. My preparation really blew chunks today.<br /><br />I had a liter of Yerba Mate over the course of the morning and a grapefruit.<br /><br />11:00 am - 12:00 pm<br />I went to the Gym and spent 40 minutes on the Stair Climber (Avg 156bpm) followed up with 10 minutes of "Combat Conditioning" based stretching.<br /><br />This afternoon the diet got better I had 2 scoops of Cytosport Muscle Milk Light w/ 12oz of water immediately post workout. Another liter of Yerba Mate throughout the afternoon with an orange, a serving of steamed fresh organic broccoli, a tomato and an apple strewn in for good measure.<br /><br />For dinner I had 200gms of Tilapia (sauteed and seasoned) with more steamed fresh organic broccoli, and a tomato<br /><br />And now I'm having a glass of Fat Bastard Chardonnay and going to bed.<br /><br />Thus endth my Monday.<br /><br />Cheers.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-1714802715600241801?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-39529196437198634472008-03-17T11:09:00.000-07:002008-03-17T11:19:05.297-07:00Well, it's time to get serious. Two months until the Muddy Buddy as of tommorow. <br />Not much else to say at this point...<br /><br /><span style="font-weight: bold;">Fuel:</span><br />16 oz Water on rising<br /><br />Cytosport Muscle Milk Light (2 Scoops w/ 8oz Skim milk, 4oz Water)<br />1/2 Cup Pineapple<br />6 Strawberries<br />1 Medium Grapefruit<br /><br />16oz Yerba Mate w/ 2 Tbsp Half and Half<br /><br />1 bannana<br />1 Cup Broccoli steamed<br /><br />1 Scoop EAS 100% Whey, 1 Scoop BSN Syntha-6 w/ 16 oz water<br />1 Cup Pineapple<br />1 Cup Broccoli steamed<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-3952919643719863447?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-11464392311244760532008-03-14T13:36:00.000-07:002008-03-14T13:48:02.296-07:00Went to see a movie today <a href="http://www.neverbackdownthemovie.com/">Never Back Down</a>. It wasn't much more than I expected it to be - a teen movie designed to cash in on the UFC craze before it peaks. It'll probably scare some adults into thinking this sort of thing is deriguer amongst the phenonmenally wealthy and beautiful kids that their teens go to school with ...meh....it didn't suck<br />It was OK<br />The only reason I really went to see it was for the prominent shot of the protagonist training with what appeared to be a 20 or 24kg Kettlebell (sweet!). The movie actually had about 3 or 4 different shots of the protagonist swinging the bells. It should get some interest going among the teen crowd - interested in what they perceive to be a "cool" thing since it was in a movie supposedly targeted at their demographic. We'll see. Still it is publicity so lets take it.<br /><br />Fuel:<br />16 oz Water on rising<br /><br />Exercise: Morning Run<br />Time: 22:45<br />Distance: 2 miles<br />Avg BPM: 144<br /><br />More Fuel:<br />2 x 16 oz coffee w/ half&amp;half<br />1 Turkey Sausage &amp; Potato Souffle (Panera Bread)<br />1/2 Asiago Bagel (toasted w/ Plain Cream Cheese)<br />32oz Yerba Mate throughout the day<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-1146439231124476053?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-68957952864834598492008-03-13T14:38:00.000-07:002008-03-14T13:57:41.753-07:00AM Run this morning with a 130/180 sprint split at the end.<br /><br />Time: 27:22<br />Distance: 2 miles<br />Avg: 143Bpm<br /><br />Turkish Getup<br />5 Minutes L/R 16Kg<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-6895795286483459849?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-75140118047384382592008-03-11T19:56:00.000-07:002008-03-11T20:03:04.798-07:00It's been basically since the 29th of December - around Flu time - since I actually did anything very healthy in any sort of meaningful physical, nutritional, mental, fiscal, or most of all spiritual sense. If you want to feel good then you have to do good things.<br /><br />Or, more to the point:<br />"If you do good things, good things will happen."<br /><br />Bottom line: It's time to get moving.<br /><br />This morning: Run, 2 miles, 28:33, Avg BPM 129<br /><br />Diet:<br />1 Bottle of water (pre-run)<br />2 Scoops Muscle Milk Light<br />16oz Yerba Mate w/2 Tbsp Cream<br />1 Grapefruit<br />Leftover steak (approx 3-4 oz)<br />1 Orange<br />1 Apple<br />1/4 Cup Peanut Butter with Handful of Raisins<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-7514011804738438259?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-1376020717038826502008-02-08T07:25:00.000-08:002008-02-08T07:34:40.696-08:00<object width="425" height="355"><param name="movie" value="http://www.youtube.com/v/gdfvWAp5GUw&rel=0&border=0"></param><param name="wmode" value="transparent"></param><embed src="http://www.youtube.com/v/gdfvWAp5GUw&rel=0&border=0" type="application/x-shockwave-flash" wmode="transparent" width="425" height="355"></embed></object><br /><p>&nbsp;</p><br /><hr><br /><p>&nbsp;</p><br /><object width="425" height="355"><param name="movie" value="http://www.youtube.com/v/fl9CrpLs3MM&rel=0&border=0"></param><param name="wmode" value="transparent"></param><embed src="http://www.youtube.com/v/fl9CrpLs3MM&rel=0&border=0" type="application/x-shockwave-flash" wmode="transparent" width="425" height="355"></embed></object><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-137602071703882650?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-25309122024307465272008-02-06T05:45:00.000-08:002008-02-06T09:04:53.118-08:00<strong>Fuel: </strong><br /><strong>Breakfast<br /></strong>1/2 liter Water w/ 1 Scoop EAS 100% Whey Protein, 1 Scoop BSN Syntha-6<br />2 Medium Grapefruit<br />1 Cup Pineapple<br />2 ATH, 2 FO, 2 JR<br /><br />10oz Black Coffee<br /><br /><strong>Snack 1</strong><br />1 Medium Orange<br />1/2 Muscle Milk Bar<br /><br /><strong>Pre Workout</strong><br />1/2 liter Water w/10g EAS 100%Whey Protein, 1/2 Scoop FREE<br />16 oz Water w/2 Scoops Xyience NOX-CG3<br /><br /><strong>Workout</strong><br />The Barbarian Horde<br /><strong></strong><br /><strong>Post Workout</strong><br />1/2 liter Water w/ 1 Scoop EAS 100% Whey Protein, 1 Scoop BSN Syntha-6<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-2530912202430746527?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-28756871651760675662008-02-05T07:38:00.000-08:002008-02-06T05:44:57.644-08:00<span style="FONT-WEIGHT: bold"><span style="FONT-WEIGHT: bold">Motivation </span></span>has been a real problem for me lately - in all aspects of my life, spiritually, mentally, physically, relation-ship wise (w/my wife and daughter) - the whole nine yards - bottom line is (in as delicate a term as I can possibly use while not risking loss in translation) - I've sucked hard lately and I've been unsure why.<br /><br />I was having a conversation with a friend this morning about this and he suggested that I may be in what <a href="http://www.blogger.com/en.wikipedia.org/wiki/John_of_the_Cross">St John of the Cross</a> described as "<a href="http://www.ccel.org/ccel/john_cross/dark_night.toc.html">The Dark Night of the Soul</a>". For want of a better explanation - a place where God steps back and watches to see what my reaction will be when I'm not "on fire" or "passionate" about anything. Will I still do what I should do? Will I have a daily devotional? Will I communicate with God? Will I Will I still honor him with my life? Or will I sit back and complain about all the factors in my life that seem to be draining me of my passion for living? While I have not been complaining - so much as seeking answers, as admitted, I have not kept up with my spiritual life, and as might be expected, my passion for everything else in life has been steadily diminishing as well for a while now.<br /><br />I am nothing if not a spiritual person. I have a soul and it requires tending to - much as a garden on a farm does. Like the farmer - I am affected by factors I have no control over - keeping me humble in recognition of the fact that every good thing in my life has been a gift from God.<br /><br />After sharing one interpretation of this (<a href="http://www.amazon.com/Celebration-Discipline-Path-Spiritual-Growth/dp/0060628391">Celebration of Discipline: The Path to Spiritual Growth</a> by Richard Foster - a book I freely admit I'd not heard of much less read) I had to agree - this "Dark Night of the Soul" is where I've been lately . As much as I've been searching for answers to my current situation - it's an interesting place to be in to say the least.<br /><span style="FONT-WEIGHT: bold"><br /><br />Fuel:</span><br />10 oz Water w/ 10g EAS 100% Whey Protein, 1/2 Scoop FREE<br /><br />1/2 liter Water w/1 Scoop EAS 100% Whey Protein, 1 Scoop BSN Syntha-6<br />2 Ath, 2 FO, 2 JR<br />(Not the ideal breakfast but I was in a hurry I took the pineapple and grapefruits<br />with me for when I get to the office)<br /><br />10 oz Black Coffee<br /><br />2 Medium Grapefruit<br />1 Cup Pineapple<br /><br />3 MRM Cardio Chelate<br />16oz Water w/ 2 Scoops Xyience NOX-CG3<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-2875687165176067566?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-15570409277413012932008-01-30T06:54:00.000-08:002008-01-30T06:57:22.128-08:00<span style="font-weight: bold;">5:30 AM</span><br />16 oz Water w/ 1 Scoop FREE<br />3 MRM Cardio Chelate<br /><br /><span style="font-weight: bold;">6:15 AM Breakfast</span><br />3 Egg Whites w/ 1 Whole Egg (scrambled in EVOO)<br />Couple Dashes of Frank's Red Hot Sauce<br />2 Medium Grapefruit<br />1 Cup Pineapple<br />2 ATH, 2 FO, 2 JR, 1 C, 1 GTE<br /><br />8:00 AM 24 oz Water<br /><br />8:45 AM 12 oz Black Coffee<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-1557040927741301293?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0tag:blogger.com,1999:blog-5903111345760517438.post-55849361514470560672008-01-28T11:41:00.000-08:002008-01-29T07:35:34.025-08:00<span style="font-weight: bold;">5:15 AM</span><br />16 oz Water w/ 1 Scoop FREE<br /><br /><span style="font-weight: bold;">6:45 AM Breakfast</span><br />3 Egg Whites w/ 1 Whole Egg (scrambled in EVOO)<br />Couple Dashes of Frank's Red Hot Sauce<br />2 Medium Grapefruit<br />1 Cup Pineapple<br />2 ATH, 2 FO, 2 JR, 1 C, 1 GTE<br /><br />12 oz Black Coffee<br /><br /><span style="font-weight: bold;">Snack 1</span><br />1 medium Orange<br /><br /><span style="font-weight: bold;">Noon Workout:</span><br />Treadmill 20 Minutes Total<br />5 Minutes 4mph / Incline 0<br />5 Minutes 4.5mph / Incline 1<br />5 Minutes 5.0mph / Incline 2<br />5 Minutes 5.5mph / Incline 3<br /><br />Immediately After: 2 Scoops EAS 100% Whey w/1 Scoop FREE<br /><br /><span style="font-weight: bold;">2:00 Lunch</span><br />200g Roasted Turkey Breast (Thanks Mom)<br />1 Small Apple<br />1/2 Cup Pineapple<br />24 oz Water<br /><br /><span style="font-weight: bold;">Snack 2<br /></span>Muscle Milk Bar<br />24 oz Water<br /><br /><span style="font-weight: bold;">7:30 PM Dinner</span><br />Turkey, Squash, Zucchini &amp; Eggplant Stew over 3/4 Cup Rice<br />Cinnamon Rolls<br />Crème Brûlée<br />2 ATH, 2 FO, 2 JR, 1 C, 1 GTE<br /><br /><span style="font-weight: bold;">Before Bed</span><br />500mg Slo-Niacin w/ 8 oz Grape Juice<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/5903111345760517438-5584936151447056067?l=glenncrist.blogspot.com' alt='' /></div>juandissimohttp://www.blogger.com/profile/13071024591633426626noreply@blogger.com0