Archive for March 4th, 2011

March 4, 2011

Friday Night in Rap City

by Vince

Pharoahe Monch, Mos Def, Nate Dogg – Oh No

A classic from my hey day.

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March 4, 2011

H.I.I.T. – “Go Hard”

by Vince

I shot over and joined in on my Gold’s Gym H.I.I.T. (high intensity interval training) class. I knew that H.I.I.T. was similar to Plyometrics so I thought I’d give it a whirl. Now that I look back, I believe this class gave me a whirl. Here was the workout.
Note(s): today was the 46th birthday of a lady in our class. To wish her a happy birthday, our whole workout revolved around sets of 46 reps, 46 seconds, or in times divisible by 46. What a joy! Also, at the end of sets 1 & 2, we all did jumping jacks until the last person finished their set and then we did a set of jumping backs all together for 30 seconds.

Warmup
Stretch, ride on stationary bike for 5~ minutes then 2-3 minutes standing up ride on the bike.

Set #1
46 air squats
46 step lunges (23 each leg)
46 push ups
-break-
46 step lunges
46 push ups
46 air squats
-break-

Set #2
46 dips
46 box jumps
46 burpees

At this point, any water I have sipped on feels as if it is about to come up and out of me. I haven’t felt like this since my novice swim team days.

Set #3
Mountain climbers
-We did two sets of these. The first set was for 46 seconds and the second for 1:32. The kicker was that instead of doing them normally we placed hand towels under our feet. We did this on a wood finished floor so we were sliding and getting no breaks. We modified by going down from our hands to our forearms.

Set #4
A variation of push ups that I don’t have a name for.
We would start standing up straight, bend over to place our hands on the floor, let our hands walk down to get us into the plank position (keeping our feet planted in the original position) then doing a push up. Finally, push yourself all the way back up. I emphasized keeping my legs straight and not bending my knees and this felt like a frontal deltoid attack.
We did this for three sets: 46 seconds, 1:32, and  2:30.

Set #5
Dreya rolls“.
If you have flexible hip flexors or have gymnastics experience, lucky you. You can probably do this without using your hands.

Set #6
Lie and Stand dumbbell exercise (I know there is a proper name for this but I can’t recall it.
It goes like this. You lie down with one arm in the air with a dumbbell in hand. The leg on the same side of the arm in the air is bent. The other leg is flat. Your goal is to keep your eyes on the DB at all times. You slowly stand up, working one leg up, using the other arm for support, and stand up fully, eyes on the DB. Then you work your way back down to the start position with eyes still on the DB. Do 15-20 or so reps per arm.

Stretch/Cooldown

March 4, 2011

What Charlie Sheen Says About Us II

by Vince

Are we laughing with him or at him?

March 4, 2011

What Charlie Sheen Says About Us

by cpmy3rs

Anna Holmes, founder of the blog Jezebel, has an opinion piece in the New York Times worth reading in full. A few of the relevant snippets follow below.

The actor’s F-18 of an id — to borrow a metaphor from Mr. Sheen himself — had long provided the show a steady stream of free publicity. It also helped make Mr. Sheen the highest-paid actor on television, at $1.2 million an episode.

But it’s also about apathy. Even now — after Mr. Sheen began carpet-bombing his bosses in radio rants, prompting CBS to shut down production on the show — observers still seem more entertained than outraged, tuning in to see him appear on every talk show on the planet and coming up with creative Internet memes based on his most colorful statements. And while his self-abuses are endlessly discussed, his abuse of women is barely broached.
. . . .
. . . Mr. Sheen, whose behavior has been repeatedly and affectionately dismissed as the antics of a “bad boy” (see: any news article in the past 20 years), a “rock star” (see: Piers Morgan, again) and a “rebel” (see: Andrea Canning’s “20/20” interview on Tuesday). He has in essence, achieved a sort of folk-hero status; on Wednesday, his just-created Twitter account hit a million followers, setting a Guinness World Record.

What does it say about a society which laughs off this type of behavior?

March 4, 2011

Welcome Back, Job Growth and Lower Unemployment

by Vince

jobs0211.jpg

Ezra Klein explains the best job news (February report) in three years:

We created 192,000 jobs, and the unemployment rate fell below the psychologically important 9 percent mark. This is the sort of jobs report that could persuade businesses to start hiring and investing for real, as the only thing worse than getting into a recovering economy too early is getting into a recovering economy too late, and they’d be well served investing ahead of it rather than trying to play catch-up.

This is the kind of good news that 1) can dismiss some Obama haters and 2) helps you relax a bit for the weekend.

Updated: The White House blog adds its two cents.