Go see this. At night.

There is a new mural -- and by "new" I mean "in a place where only decaying brick used to be" -- on the east side of the building where Este Downtown lives. You gotta see this at night. It's amazing.


A prime example of why art critics do not use the iPhone.

WHERE THE F@CK HAVE I BEEN?!

Fair question. Well . . .

1. I've been working waaaaaay too much. The cases I'm on are going richter and year end is coming. Two good reasons to bill as much as possible.

2. I've been trying to stay fit. Rumor has it that it will actually snow in the Wasatch soon. (Real snow, not this TG-weak-layer-waiting-to-fuck-us bad dream that we've been having.) So I've been trying -- and failing -- to follow MtnAthlete's dryland progression.

3. I've been drinking a lot of whole milk. Yes, you zone/paleo fuckers, whole milk. About a pint a day, and I feel great. My cholesterol remains a wild card.

4. I've been traveling. First to Hell on Earth (read: Phoenix) for a deposition, and then to the Tri-State Area (read: hell on earth) to visit family. Which brings me to . . .

My father was a pharmacist, then a sales rep for a major pharmaceutical company, and is now a pharmacist again. He has a sense of humor about it.

A New Experiment: Week 4.

I finished my 4-week experiment with MtnAthlete a few weeks ago. The links below provide a summary of the final three workouts of the work-capacity cycle.
Monday (I needed 43 sprints and 39 sandbag get ups; I managed the former and failed the latter.)
Wednesday
Friday (31:58 -- I feel like I killed it on this one.)

The Scientist and I rewarded ourselves with an eating challenge -- 12 cake donuts for time. The Scientist crushed it in 23 minutes. I managed 9 donuts and most of a half-gallon of chocolate milk before my preternatural fear of vomiting shut me down.

The starting line . . .


Right about now we called our buddy Jason, who was attending a nutrition certification in Bozeman. The irony . . .


Nearing the end . . .

A little of this and that . . .

1. My ring has reappeared.

Solid.

2. Coolest. Mug. Ever.

It doesn't hurt that [NAME REMOVED TO PROTECT THE GUILTY] stole this from the Vertical Diner because I was too much of a sally to do it myself.

3. Annie is still cute.

Watching The O.C. together.

4. Looks like my 09/10 Season will begin in t-minus 70 hours . . .

Just enough to hide the knee-shredding rocks . . .

Mea Culpa

I've been slacking, and I apologize.

When I started this nonsense, I was disciplined about updating this thing every 6 out of 7 days. I gained a loyal following of about 3.5 readers, and I was amazed to find that some even left comments. But I've gotten lazy, and I've let them down.

I promise to do better. I can't talk any more about what I actually do for a living because clients and partners don't have a sense of humor about associates spewing sensitive information on The Internets. And I won't ditch all the geeky Crossfit/MtnAthlete/boring stuff -- it's a current infatuation of mine, and at least 1.3 of you give a damn about it. But I can wrap it all in more pictures, more diverse content, and more frequent posts that up to 5.6 people may actually read. For example:

If I'm ever asked to speak at a college commencement, this will be my audio-visual aid.

Wait for it . . .

Freedom is a 30' rope.

Annie needed to stretch her legs -- and I needed to be able to get her back if she decided to bolt. Thirty feet of 7mm perlon and a carabiner later, we both had what we needed.

The Furry Satan learning to follow the trail.

A New Experiment: Week 3

The Mountain Athlete experiment continues. Week 3 wore me down.

Monday:
Warm up: 5 Rounds
Mini Leg Blaster
Rope Climb

Training:
(1) 5 Rounds
10x Front Squat @ 95#
2 minute step up to 20" box, unloaded
30 seconds rest

(2) 5 Rounds
10x Power Clean @ 95#
Run 400m
30 seconds rest
(Looks easy right? It wasn't.)

Wednesday:
Loooooong night at the firm = no morning trip to the gym. I took a couple days off.

Friday:
Warm up: 4x Barbell Complex + HAM - Hip Mobility Drill

Training:
(1) Work up to 1RM Push Press (160 PR)

(2) 6 Rounds
2x Push Press @ 135
3x Hip Swivel - (Lay on your back arms spread wide, palms pressed into floor, knees up and vertical, feet raised off the floor your lower legs are parallel to the floor. Swivel your hips so your knee touches the floor, keeping your palms pressed flat, then swivel to the other side. This is 1 rep.)

(3) 5 Rounds
5x Mr. Spectacular
Tire Drag
5x Horizontal Pull up (Hang horizontal from a barbell or rings, feet on floor or box, and pull your chest to the bar)
Effing tire drags!! So hard.

Saturday: I needed to make up Wednesday's misery, so I headed to the gym . . .
Warm Up:
4x Medicine Ball Complex with HUG stretch between each round

Training:
(1) 5 Rounds for Reps
60 seconds 25m sprint
60 seconds rest
42 (Phew. One more than last time.)

**** rest 5 minutes ****

(2) 10 minute sandbag get up for reps (80lbs).
37 (Seven more than last time. Moving in the right direction.)

**** rest 5 minutes ****

(3) 10 Rounds
5x Pull ups
10x Dips
15x Push ups
(I quit after five rounds. I'm a loser . . .)