Monday, September 13, 2010

JR’s Journey in Enshin Kai Karate

So for the past three weeks, I’ve been undergoing training with the SE Denver dojo of Enshin Karate.  First, a little background why I suddenly shifted from Taekwondo to Karate.

My TKD instructor was no longer able to continue teaching at the gym in Golden, and I was seeking another alternative.  Now, a few years ago, I said if anything was to ever happen to my TKD training that would prevent me from continuing, I would seek out an Enshin teacher.

Lo and behold, the Grandmaster and founder of Enshin Karate is based right here in Denver.  He founded the style in 1988, and in the same year, he founded the Sabaki Challenge, in which I intend to compete.

So now, I’m studying at the corner of Monaco and Evans in SE Denver, under Sensei Dave Anver. 

I go at least seven times a week, and some weeks I go nine times.  Monday through Saturday at 6am, Tuesdays and Thursdays at 6:15pm, and Saturday at 9am.

The 6am classes are more about physicality and cardio than technique.  Mondays, Wednesdays and Fridays are heavy bag training.  Tuesdays, Thursdays and Saturdays are weight training.  This rotation is what caused me to stop my P90X rotation for a while, until I get used to the new routine.  I will re-start my P90X routine later on, to add to the current Karate exercises.

The evening and Saturday 9am classes are about techniques, forms and (mostly) kumite, or fighting.  We actually spend more time working on techniques against another student than just standing there throwing techniques in the air (though, some of that is done).

I’m starting again as a white belt for now, and at first that kind of annoyed me.  But then I fought some of these guys.  Yeah, I needed to start over.  Unlike some schools I’ve trained with, these guys all have a very intense fighting component to their belt tests.  Hell, the black belt test involves fighting ten black belts in a row, and I’ve seen about a third of the people fail their tests – and not just the black belt – all levels of belt ranks have had people not pass.  That shows standards, even if it does provide some intrepidation to the student.

Another cool thing is the understanding that some other dojos just simply seem to lack.  They have two classes – child and adult (Saturday 9am classes are a mixed).  And whatever rank one gets in the child class does not necessarily confer over to the adult class when that student gets old enough.  In fact, we have one student who was a black belt in the kids class, and just transferred to the adult’s class.  He has to re-test, and who knows where he will wind up.  It is possible after his first test he may even be a white belt again, as he is now going to be on the path he will walk for the rest of his karate “career”.

All in all, it’s a VERY tough training, and it’ll take me a long way.

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Monday, August 23, 2010

P90X – Day 36 – Chest, Shoulders & Triceps

I’m modifying the workout routine this week, since tomorrow morning I will be starting my Enshin Karate training in Denver.  For those who haven’t followed the details, Enshin was created by Kancho (Master) Joko Ninomiya, also the founder of the Sabaki Challenge – the one I hope to compete at in 2012.
So, what’s the modification, you ask?  Well, I’m just skipping the Ab Ripper X routine for a while.  It’s a 17-minute workout, and always appended to another hour-long workout.  So, with all the cardio I’ll be doing, I’m going to skip it for a while.
But I DID do the entire Chest, Shoulders and Triceps routine.  But more astute followers of this blog will notice I’m on Day 36, then do the math, then go “WTF?”. 
Well, I had to take a week off.  My body was in such pain that I couldn’t continue for a while.  I even had to call in to work one of those days – and making up those hours SUCKED.  So I started Week 6 over again.  With the Ab Ripper exclusion, I should have more energy, but still get a great fat-burning workout – as long as I push myself properly during the rest of the workouts and Karate training.



Thursday, August 12, 2010

P90X – Day 32 – Kenpo X

So I messed up and did Kenpo X today, when I was actually scheduled for Yoga X today.  Oh, well.  I’ll do Yoga on Saturday, instead.

But I suppose it’s for the best.  My body felt like utter crap today, so I was only able to do even the first thirty minutes or so of the workout. 

Man, this sucks.  I hurt.  A lot.

 

P90X-KenpoX

 

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Wednesday, August 11, 2010

P90X – Day 31 – Back & Biceps

Holy hell.  This workout SUCKED. 

I couldn’t keep up on almost any of the pull-ups or chin-ups, even with a chair.  My biceps were so beat tired by that time.

And after that, along with a 90-minute workout with the Taekwondo group (we did circuits and some cardio-based martial art moves), I decided to forgo the Ab Ripper X workout for today.  Sue me.

 

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Tuesday, August 10, 2010

P90X – Day 30 - Plyometrics

One month down.  I still hate this workout.

For those who might just now be tuning in, this workout is jumping.  And by that, I mean JUMPING.  A lot.  High impact like crazy.  I couldn’t even do half of the movements my first week of this, due to my recent ankle injury.

But I continue.  My ankle is strengthening now, as is my heart and legs.  My heart rate used to be in the low 140s, and pushing it to 150bpm was a serious stretch.  My heart could keep up, but my legs just couldn’t.  But I pushed.

Now, my heart rate is easily over 150 (only goes lower if we’re on a water break), and is regularly 163+bpm.

Tomorrow is Back & Biceps day.  This will be my first run of this workout.  Good thing, too.  My triceps are KILLING me from  yesterday.

 

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Monday, August 9, 2010

P90X – Day 29 – Shoulders, Chest & Triceps / Ab-Ripper X

Okay, so today was a big shocker for me.  Today begins Phase 2 of the P90X workout plan.

I was trying to imagine ahead of time just how different these muscles groups could be worked.  I mean, really…just how many ways do muscles flex?

Oh gods – I got a VERY RUDE awakening.  Tony Horton is again an asshole in my world. 
Several of the pushup variations I couldn’t do AT ALL by the time we got to them.  And yes, even on my knees, I had to mark a big fat ZERO on my tracking sheet for some of these movements.

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Sunday, August 8, 2010

P90X – Day 28 – Yoga X

So I wound up not having time yesterday to do my Yoga workout.  But that’s okay, since Sundays are supposed to be stretch/rest days, anyway.  So I moved my Yoga to today…

…and got Tyr and Cherie to do it with me.  They hate me, now.

But it was good.  I could do more, balance better, lunge further, and finish more of the “reps”.  I’m getting better, and at a fairly dramatic pace.

Tomorrow begins Phase 2.  Back to the hard core workouts.

 

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Friday, August 6, 2010

P90X – Day 26 – Core Synergistics

So today was Core Synergistics again. I still did not do the “Bonus Round”, as I am just WIPED after 45 minutes in the main round.

Tomorrow is Yoga X again.  Let’s see if I can hang.

 

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Thursday, August 5, 2010

P90X - Day 25 - X-Stretch

Damn, that feels so good.  Just an hour of stretching (some strength required on a few, but not a full "workout").

Tomorrow is Core Synergistics again.  This should be fun.

Wednesday, August 4, 2010

P90X - Day 24 - Kenpo X

Another great Kenpo workout.  I won't say it's getting easier, but I am able to hang and get almost every rep down, now.  My heart rate is staying higher for longer periods, too.  When I first did this, I was lucky to get 155.  Now I'm almost plateauing (instead of peaking) at 173bpm.

Tomorrow is X-Stretch.  Almost over with the "rest" week.


Tuesday, August 3, 2010

P90X - Day 23 - Core Synergistics

Okay, so today was about Core Synergistics.  Basically, it's an hour long program of working several muscles together on various exercises.  And, as the name implies, it focuses on the core - not the abs.  For those who need the difference, the "Core" is your abs, hip flexors, lower lats, lumbar region, and mid thoracic area.  Pretty much anything above your knees and below your chest.

So it started out pretty rough, and went on from there.  But you don't spend so much time doing one thing that you feel like you're going to die from it.  Just when you think you've gone too far with the plank position, you move to the abs, then you move to the lower back, then you add in the hip flexors, then it goes to a cardio-based portion.

A couple of the exercises I can't do, yet.  Either due to flexibility or prior injuries.

All in all, a pretty good workout.  I have another one of these on Friday.  Should be good.


Monday, August 2, 2010

P90X - Day 22 - Yoga X

Today starts the "easy" week.

Of course, what does that rat bastard, Tony Horton, start me out on?  That's right!  Damn YOGA!!!  The bane of my existence for working out.


Guess what?  I FINISHED IT!  That's right.  90 minutes of very hard workouts.  Of course, the really hard part is all in the first 45 minutes, where you spend a LOT of time in the plank (push-up) position.  Then a lot is stretching - but stretching in a way to test and build your strength, at the same time.

Tomorrow is Core Synergistics.  I haven't done that one, yet. 

Sunday, August 1, 2010

P90X - Day 21 - Kenpo X / X-Stretch

Okay, so I slacked for a day, and didn't do a thing yesterday.  I just felt like crap, still.  But I'm allowed - nay, REQUIRED to take one day of rest each week; preferably as a stretch day.

But since I didn't do my extended stretches yesterday either, I did them as a combo workout today.

So I started the day off working out my TKD students, introducing them to some of the Kenpo X routine, but far shortened, and far less intensive.  But it was fun.  But this evening, I did the Kenpo X routine in full.  I got dizzy for a few seconds (a bad sign), but it went away and I seemed to get my second wind.  Damn, that's a fun workout, but INTENSE.  A lot of punches, kicks, and blocks, all built into a rather coordinated cardio workout.  I even gave a few copies to a couple students so they could work on their fitness levels at home.

X-Stretch is exactly that: extreme stretching.  Basically, an hour of stretching from head to toe (literally).  It has some Yoga elements in it, but it feels sooooo damn good after you're done.


Tomorrow starts Week 4, which is a reduced intensity for most of the components of P90X.

Friday, July 30, 2010

P90X - Day 19 - Legs & Back

I did most of Legs & Back today.  But I had to stop short. 

My back is killing me, and I feel dizzy.  Both are signs to cut it short.  I'll kick it back on with Kenpo X tomorrow.

Thursday, July 29, 2010

P90X - Day 18 - Yoga X

I still can't keep up the distance.  Whoever invented Yoga must have had an Indian TORTURE PRISON in mind.  Crap, this is hard to do.

But I'm still trying to hang.  I make it farther each time.  And Yoga X is a part of the cycle every week - even the "rest" weeks.  Once I'm to the point I can go the distance (that's 90 minutes!!), I should be an incredibly fit individual.  That's because it not only means that the flexibility, strength and balance from Yoga are improving, but it also means that the strength levels from the other P90X workouts are having a major effect.  They already are; but just not enough to continue for Yoga X.

Anyway, tomorrow is Legs and Back.  Gonna be worked!

Wednesday, July 28, 2010

P90X - Day 17 - Shoulders & Arms / Ab Ripper X

Ouch. 

So I managed to complete both workouts.  Of course, I still can't quite keep up with the reps, but I am progressing. 

In the Shoulders & Arms routine, I increased my weight in almost all of the moves, with three exceptions, and those remained the same as last week.  The increased weight came at the expense of the amount of reps, but that's fine.  On a few, I was doing too many reps last week.  My target rep goal is 12-15 on each movement, since I'm looking for a lean physique right now.  If I was going for muscle bulk, I'd be aiming for higher weights and 8-10 reps max.

This is the last time I will do Shoulders & Arms until Week 9 (for those with math trouble, I'm currently in Week 3)

The Ab Ripper X routine will stay with me, three times a week (except rest weeks) throughout the entire program.  But I am, again, progressing.  I was able to do more reps that focused on the core and hip flexors than before.  It's just so damn hard to keep going after I spent so much energy in the previous workout routines. 

Damn that Tony Horton.  But I'll be thanking him in about six more weeks.

Tuesday, July 27, 2010

P90X - Day 16 - Plyometrics

Another good day with the jump training. Still can't quite keep up, but I'm doing better. My heart rate stays up, and only drops to 135 a couple of times. But for the most part, I'm slightly above my target zone at 163 or so.

The real pain is that I never get a break from this workout. And Tony Horton calls it "The MOTHER of ALLLLLL X(treme) workouts". It'll be on Tuesdays as long as my routine isn't jacked up. But that'll help me in my fighting career for jumps and stamina.

And yes, I completed the entire 60 minutes of this. Ow.

Monday, July 26, 2010

P90X - Day 15 - Chest & Back / Ab Ripper X

The last time I do this workout during Phase 1. I won't do this workout for another month and a half.

But that doesn't mean I won't work these muscles. I just do them in a different workout. That's the premise of muscle confusion - using different movements to work the muscles.

I am pleased to say that I either increased the weights or reps in each exercise. A few exercises were a big fat "0" for reps last week. Today, they were at three or so. Not a huge improvement, but when I couldn't do them AT ALL last week....

A few of the pushups went from "on the knees", to full pushups. The reps dropped a little, but they were better form than last time.

Sunday, July 25, 2010

P90X - Days 12-14

So the weekend was a crappy day for me, physically speaking. A stomach/intestine bug kept me from being 100%.

The best I can say is that I did at least something for Day 12, Legs and Back and for Day 13, Kenpo X. I just couldn't do the entire routine. I cut both at about half.

Thursday, July 22, 2010

P90X - Day 11 - Yoga X

For all you bastiges that say Yoga is crap, I say "Try it". And try it for real.

I still can't hang all the way. But I made it about four times the duration of what I did last week.

I really need to pick up a pair of yoga blocks, though.

Wednesday, July 21, 2010

P90X - Day 10 - Shoulders & Arms / Ab Ripper X

Okay, so Day 10 is now over. I may have gone a little nuts in the extra cardio I put my Taekwondo students through, so I couldn't make it more than about 3/4 through the Ab Ripper workout.

But I not only made it entirely through every rep of the Shoulders and Arms workout, I increased my weight by three times for most of the exercises. Only a couple stayed the same as last week, and those were at the end, when I was dying already. But didn't go LESS than last week. That would be dumb.

Hell yeah. This is great. No, that's NOT sarcasm!

Tuesday, July 20, 2010

P90X - Day 9 - Plyometrics

Okay, so I've been done with the workout for about 10 minutes, now. And I just now came down to 100bpm on my heart rate.

So I picked up a Timex Ironman heart rate monitor for the cardio-based workouts like today and the Kenpo X routine (which is scheduled for Saturday). My target training heart rate should be in the 145-165 area (depends on who you ask, it seems).

So I kept up, dogging it on only a few reps, but I did all the exercises. Damn, that's hard to do. But I kept up my heart rate to at least 155 the entire time, and most of the time, it was 160-165bpm.

The "shelf" of fat is getting thinner and shorter.

Monday, July 19, 2010

P90X - Day 8 - Chest & Back / Ab Ripper X

Wow, that was a tough workout. Day 1 saw me end the chest & back routine at half-way. Today, I not only stuck with all the exercises, I did more, and used more weight (about three times, for those exercises that used them).

I feel a little weak around the chest and bicep areas, but that's good. Means I've been working them hard. However, a few exercises need to go even higher on the weights.


Ab Ripper X still sucks, but I am improving. I did every exercise for at least a few reps.

Sunday, July 18, 2010

P90X - Day 7 - X-Stretch

Oooh....tonight marks the end of the beginning. Day 7 means the end of Week 1. And already I'm feeling a difference. Not a huge one, but mostly that my body's starting to get used to the higher caliber workouts.

Now, I have two more weeks of the exact same routine. But I should start to see better form, greater ability to "hang", and an overall weight loss in a few days (since my lower-impact workout has been going on for a while).

After the third week will be a much lower impact "rest" week, where I won't be doing as crazy as I am doing now.

But all in all, I am liking the direction this is going.

Saturday, July 17, 2010

P90X - Day 6 - Kenpo X

Wow! What a workout. All cardio, and a sweat-generator! I am dripping right now.

Now the good news: I kept up the entire way. I missed a grand total of about 8 reps, out of a workout consisting of almost 400. My heart rate was consistently over 140bpm for over an hour.

I might suggest this workout to some of my students - it's a martial arts-based workout, and all the movements are basic concepts that doesn't completely go against what I'm teaching. But the workout is a great tool. It would help them keep up in the intense classes.

Tomorrow is a "rest" day with X-Stretch. Then Monday starts the week over again on the same cycle (it will remain the same for Week 3, as well). Then Week 4 will have a must reduced week (but by no means a stop or even a real rest), then Phase 2 starts on Week 5.

Friday, July 16, 2010

P90X - Day 5 - Legs & Back / Ab Ripper X

Today was a lot of lunges, calf raises and pull-ups/chin-ups of various types. My thighs will recover due to the workout I'd been doing for two months (mostly legs). But my calves might yell at me tomorrow. Time to take excessive amounts of advil...

But the Ab Ripper X routine is getting to the point where I can do more. It's several exercises at 25 reps each, and I was able to do at least 20 on almost all of them. A few I could even do at 25.

We're seeing progress.

Thursday, July 15, 2010

P90X - Day 4 - Yoga X

Okay, I could barely even keep up for 20 minutes of this workout that lasts for over an hour. Most of it is in the plank (top of the push-up) position, and my triceps are still KILLING me from yesterday.

Note: they actually feel a little better after the workout. What I could do helped rush the blood through the veins, carrying away some of the lactic acid.

Wednesday, July 14, 2010

P90X - Day 3 -Shoulders & Arms / Ab Ripper X

Another good day. Chest and arms for an hour. Shoulder flies, Tricep extensions, Dips, curls, and multiple versions of each. Many, my shoulders and triceps feel that today.

The problem is that I'm dogging it on the weight for my bicep workouts. Being my first day on this routine, I wasn't sure how much weight to use. So next time I'm on this routine, I'll kick it up another five pounds per arm, and see how that goes. But I won't be on it again until Wednesday of next week.

The Ab Ripper X routine is the same as Monday's workout, and is probably the most oft-repeated routine in the program. But DAMN IT HURTS! I get a break again until Friday when I have to do it again.

Tomorrow is Yoga X. Something tells me I'm in for an ass-kicking.

Tuesday, July 13, 2010

P90X - Day 2 - Plyometrics

I am starting to hate Tony Horton. But that'll change. Because I must. When I feel a "sheet" of fat bouncing on my front chest and abdomen, it's disgusting. I need to fix this. And so I am.

So today is Plyometrics day. That means Tony Horton came up with about 20 different ways to simply JUMP. Oh, my god; I can't believe there are that many different jumping exercises that don't require equipment.

Add to that a ton of squats, lunges, running (mostly in place) and some unclassifiable exercises, and that means my legs are TIRED. But it feels good. I'm loving it.

I still can't keep up full pace, but this is the first day I've done this routine. But that's okay. I'll get there. I may repeat Week 1 again, depending on how I'm doing on Sunday.

The good part: My back generally doesn't bother me as long as I keep working out.

Ten signs you work in a fear-based workplace

Tyrannical, brown-nosers rising again — and it could hurt your company
by Liz Ryan

A friend of mine called me from a noisy airport. "I can't wait to get to my hotel and tell you the latest drama from my office," he said. "I would have called you earlier, but my boss was in the cab with me."

"Before I hear the drama itself, I have a question for you," I said. "Do you ever talk to your boss about all the craziness in your company?"

"Talk to my boss?" my friend exclaimed. "Are you nuts? I tell my boss exactly what he wants to hear. People who tell my boss what he doesn't want to hear are people who get laid off at the end of the quarter."

The U.S. financial crisis has caused fear in the boardroom, and that unease trickles down to every worker. The principal signs of a fear-soaked senior leadership are a preoccupation with looking out for No. 1, a clampdown on consensus-building conversations, and the shunning or ousting of anyone so bold or naive as to tell the truth about what he or she believes. We've seen the fear epidemic hit dozens of major firms over the past few years, and it isn't pretty. When a leadership team's attention turns from "How can we do the right thing for our customers and employees?" to "How can we keep our stature, our jobs, and the status quo intact, at any cost?" then fear officially rules the roost.

Here are 10 signs of a fear-based workplace. If you're the person in charge of a shop, pay attention:

1. Appearances are everything. When employees are preoccupied with staying in the office later in the evening than the boss does, fear is king. When people worry less about the quality of their work than about how they're perceived by managers higher up the chain, you've got fear.

2. Everyone is talking about who's rising and who's falling. When a daily focus of office conversation is the discussion of whose stock is rising and whose is falling in the company's internal stock index, you've got a fear infestation. A preoccupation with status and political capital is a sure sign that stakeholders' best interests have taken a back seat to me-first, fear-based behaviors.

3. Distrust reigns. Would this be your knife in my back? When your employees have to stop and ask themselves, "Is it safe to tell Marybeth my idea?" you have a fear problem in your organization. Workplaces where people steal one another's intellectual capital are places where trust is subordinate to fear (if trust exists at all). If your business is one where backstabbers thrive, ditto. In a healthier shop, people would be comfortable rising up in protest against a backstabbing colleague, and the paradigm "I win when you lose" would be quickly nipped in the bud.

4. Numbers rule. Sensible performance goals help people understand what's important. An obsession with metrics, daily, weekly, and hourly, and a world view that says an employee is the sum of his numeric goals, are signs of a fear-based culture. Why? A healthy organization builds performance goals into its leadership framework, but the metrics don't equal the framework. When management views people as complex, creative, multifaceted value producers and considers metrics as just one element of a well-rounded leadership program, you can beat the fear back to a tolerable level.

5. And rules number in the thousands. Maybe the most stereotypical yet valid sign of a fear-based workplace is an overdependence on policies in place of smart hiring and common sense. These organizations fear their own employees' instinctive reactions to everyday circumstances (the need to book a business trip, order a stapler, or schedule a vacation day), so they install lengthy, tedious policies to keep employees from thinking independently. A need to tout the trust and openness in the organization constantly can be another red flag. As my friend Marla says, "The more an employer drones on and on in the handbook and other employee materials about trust, the less trusting they are."

6. Management considers lateral communication suspect. My brother worked for a major electronics manufacturer. One day, stopping in the office just before taking off to visit a remote location, he ran into some guys who had just returned from the same facility. "Let's compare notes," said my brother, and five or six team members went into a conference room to confer. Within seconds, a manager burst into the room and demanded, "Who authorized this meeting? None of you guys is at a level to authorize a meeting." Evidently sharing ideas that could benefit the company is only a good thing in this organization if you carry a certain title and salary grade. How idiotic is that? Organizations that don't allow employees to brainstorm with one another are places where fear has made inroads.

7. Information is hoarded. Closely related to the question "Can employees in my company chat freely?" is the question "How do people find out how things work around here?" If the sole answer is, "Ask your manager," you've got some creepy-crawly fear bugs on your hands. Cultures that allow people to hoard what they know to consolidate their power are cultures where fear has smashed trust under its heel. Likewise, if employees learn about a company layoff through the grapevine or in the newspaper vs. a frank sitdown with their managers and their teams, something is rotten in Denmark, and fear is a silent partner in your management roster.

8. Brown-nosers rule. When the people who get rewarded and promoted are the least-knowledgeable but most-fawning ones in the org chart, fear has come to town. Fear-based senior leaders surround themselves with yes-men and yes-women because it's more pleasant to hear the "right" answer than the truth.

9. 'The Office' evokes sad chuckles, rather than laughs. My friend Amelia writes, "As hard as the writers for 'The Office' try to make Steve Carell's character look like the world's most bumbling, officious egotist, my actual boss is worse." When cartoonish fiction looks more appealing than everyday existence to your employees, fear may play a major part. Fear shuts down our ability to think creatively, collaborate, and bring passion to the job. When getting through the day requires a focus on keeping one's head down, taking no risks, and sucking up to anyone in management, your organization's soul has left the picture.

10. Management leads by fear. When senior leaders make virtually all decisions in secret, dole out information in unhelpful drips, and base hiring on sheeplike compliance rather than energy and talent, and the PA system all but blares "Be glad to have a job, stop whining, and get back to work," your company's fear problem is off the charts. I saw an example of this myself the other day when I stopped at a national retailer to look at earrings. A sales associate mentioned to his co-worker, "Crazy thing, I broke something in my car's engine, and my mechanic says it'll be $1,400 to get it fixed." In a flash, the supervisor of the department swooped into the conversation with the message, "Lucky you've got a job, aren't you then! A lot of people are unemployed, and we've got a list of people who'd love to have your job. That's your thought for the afternoon: Lucky Me!" and off she went. When leadership is based on keeping people in the dark and keeping them off-balance, no one benefits except the tier of managers near the top who justify their existence by devising ways to solidify their stature.

Chief executives know in their hearts that smart people, set loose to solve big problems, are responsible for every success and innovation industry has ever seen. Fear-trampled employees don't do a thing for your business. Still, management by fear is a hard habit to break, because fear-whipped underlings don't squawk. Meanwhile, your competitors may be hiring your best talent away and stealing market share while you make it easy for them to do so. Those meek, submissive, broken-down employees might blossom in your rival's trust-based culture. Do you really want to find out?

Monday, July 12, 2010

P90X - Day 1 - Phase 2 starts today!

Today is the second phase of my weight loss/strength gaining fitness plan.  And this phase should last me for many months (six planned so far, and more likely for the next few years).

So today we will dispense with the Pilates morning routines.  I may start them again, but not until I get more used to this new routine.  For those unfamiliar with P90X, it's a relatively new program, sold on 13 DVDs built on the principle of muscle confusion (in which I am a firm believer, and not just because of this routine). 

Today was the Chest & Back routine (normally about 55 minutes, I did 30), followed by the Ab Ripper X routine (about 16 minutes, and I completed it with several breaks).  Both are SUPER intense, and a damn good workout.  I got my cardio going just from these exercises alone.

For you workout freaks (Joe W., James B., Sam H.) - you know the feeling.  It's gonna KILL me tomorrow, but I'm loving it.


FYI, there is a "Lean" version of the program (same DVDs, but the program you follow is cut by about half for each day) for those who are more beginner/intermediate (maybe I should have started there?) or are trying to focus more on weight loss and less on strength.

Sunday, June 27, 2010

Why does this country feel the need to take emails at face value?

Every day, my inbox is bombarded with "outrage" emails - designed to make me pissed off and angry about our nation's leaders passing ammunition tax bills, or the leader of some country that is publicly anti-American but still taking our money, or senators who don't pay into Social Security but still have a multi-trillion dollar pension, or some such crap.

Yes. CRAP.

Almost all of it is pure fiction. And the little that isn't fiction is twisted, misread, or taken so far out of context as to be completely misinterpreted - often intentionally by the email's author.

For example - I get an email two or three times a year in my inbox that tells me I should be outraged that the 2010 tax filing season will require that I register all of my firearms on my tax forms. I'm not outraged about that. I'm outraged because whoever forwarded that email didn't actually read anything on the topic. SB-2099 is the alleged law. Guess what? The mentioned SB-2099 (there have been several bills by this number, not all of them dealing with firearms on any level) was from 2000, not 2009, as the most recent email would have us believe. It was never put to a vote, even. Which means it never even came close to being truly considered, except by the original writer.

Also, it had nothing to do with tax forms. This information is found here: snopes.com: Handgun Safety and Registration Act

Then I get stuff like “Target does not support veterans”, and is French-owned. Both being very wrong, and found here: snopes.com: Rumors About Target

I’m told that birth certificates are too easily faked, and that the email “proving” our president is from Kenya cannot possibly be false. Until that person has to eat crow when the creator of that emailed birth certificate admitted it was a photo-shopped image, using a birth certificate of South Australian David Jeffrey Bomford….Not even from the same continent! Don’t tell me you believe the email over other documented proof. I can email somebody that I’ve got $60 million in the bank – that don’t mean I can now go out and spend it.

The guy whose birth certificate she used (David Jeffrey Bomford) as a template didn’t even know about it. He was quick to say “It’s definitely a copy of my certificate. It’s so laughable it’s ridiculous”.

Health care passages taken out of the bill – so you only see what the instigator wants you to see. Reading the surrounding passages show that the “interpretation” is so completely false as to be not funny. Now I’m not saying the health care bill was a good thing – I just don’t know. I haven’t been able to get a copy of the bill to read. I’m apparently supposed to take some English Lord’s word that “this is the way it is”….because he said he read it. He must be named “Lord of Bull****”, as he seems rather wont to avoid providing anything resembling evidence to support his conclusions. But he’s the only one who could be right….right? Supposedly, this bill allows President Obama to cede U.S. sovereignty.

A Google search revealed a TON of reasons to question his credibility on almost any issue he discusses. He’s been shown to provide bar graphs for comparison – that limit scope and have significantly dissimilar scales. He’s repeatedly ignored basic concepts about geothermal properties to “prove” his point. Go home, Lord of the Jackasses. Come back when you can show me what the hell you’re talking about.

Note: I’m not saying he’s wrong. I’m saying that he’s not necessarily RIGHT, either. I just refuse to take his word for it, and nothing else.

I’m meant to believe that by forwarding an email or text message from some random person will somehow net me $2,000 or a laptop, or a very nice mobile phone, or equity shares in a company. Riiiiight. Do you really believe that if I spend five seconds to forward a message, Bill Gates will pay me several thousand dollars? No. And neither do you. So why did you forward it to me? Because you say to yourself “can’t hurt”. YES IT CAN! The very act of forwarding is what does the damage. Guys, I’m a hardware and security technician for computers - I know very well what kind of damage that thousands of emails can cause, EVEN IF there’s no virus/worm/Trojan horse attached to the email. For those in the know, it’s called a “denial of service attack”. These emails have been known to shut down entire companies’ computer systems for hours at a time. You know…the company whose website won’t pull up when you really need to order that cool gadget overnight. This happened to my company, before.

Stop it. Work for your paycheck like real people do. Then read this: snopes.com: Thousand Dollar Bill

Also, apparently some child is missing; an Amber Alert has been issued, and there’s a nation-wide manhunt for her kidnapper…..on Facebook and MySpace. Of course, what they don’t tell you is that the child was found 48 hours later, the kidnapping occurred so long ago the bastard is already serving a life sentence in prison, and the child has now graduated high school. A far cry from the six-year-old that was missing since last Thursday, huh?

What’s the point of this rant? PLEASE PLEASE PLEASE be sure what you are passing off to others isn’t some outdated and false drivel that somebody wrote as a satire or wrote with the sole intent of badmouthing somebody. You would be surprised at how much of these “true” issues actually just satirical comedic pieces, taken out of their original context, and forwarded as truth.

Guys, if you want to get me outraged, show me the passages. Point to where you found it. Show me proof in the original context. Give me references. Explain how you came to your conclusions. You know why in high school they teach you to cite your references in a bibliography? This is why. Because writing something to prove your point with only your word on the subject means there are going to be credibility issues.

Now, for those who like to forward emails, and are outraged at the state of our economy/political situation/military treatment/materials in kids’ toys/want to find out if the $100 gift certificate from Chile’s or Black Eyed Pea is legit*, please use the following websites to check an email prior to forwarding:

snopes.com: Urban Legends Reference Pages
Urban Legends

Latest Email Hoaxes - Current Internet Scams - Hoax-Slayer
Hoaxes - Email and virus hoax information


*(It’s not – the resulting fiasco would be a thousand times worse than the KFC debacle, whose gift certificate was legit – for only one piece of chicken).

Now if it’s a JOKE…..SEND AWAY! I like jokes. Just don’t try to pass them off as truth (yes, a few have done that).

This email has been entirely and solely created by me, Ryan “JackRock” Cash. If you see this message forwarded with any parts missing, slap them silly (and I mean REALLY HARD), and then point them to this post.


Disclaimer: The insults to various groups of email forwarders are designed to resemble actual persons, places and emails. Any resemblance to living entities and active emails is entirely intentional, and should not be construed otherwise. Suck it up.

Saturday, June 12, 2010

MMA Beatdown III: Beatdown Cancer

So last night, I got a chance to watch the MMA fight at the Grizzly Rose in Denver.  It was the first I watched in a long time, and was still a good show.

There were 11 fighters, all male (I'd have loved to see some female fighters), competing in two weight classes: 145-154lbs, and 170-179lbs.  Three rounds per fight, or victory by submission/TKO.

Fight #1: Danny Mitchell vs. Isaiah Johnson - Mitchell defeats the somewhat shorter Johnson within 45 seconds of the first round.  It started quite slow, but when Johnson made a mistake and bent down too low, Mitchell capitalized on the opening and took Johnson to the ground.  Maintaining the upper position, Mitchell just punched and elbowed Johnson in the face until he tapped out.  I had never seen so much blood from a single minute, ever.

Fight #2: Taj Ashaheed vs. Geremy Gaskill.  Ashaheed is a very tall man, appears to be Arabic in birth or descent.  Man, he looked like he would just take the victory from the much shorter and stockier Gaskill, with that reach.  But Gaskill just kept pounding, trading shot for shot with Taj, and taking him to the ground three times.  Neither fighter would give, though.  It went all three rounds, with three of the judges scoring 30 points to Gaskill, and 27 or 29 points to Ashaheed. 

Fight #3: Kirk "The Riot" Piatt vs. Steve Johnson - The Riot is just pure action.  He did what most of the other fighters failed to do consistently: Attack.  He attacked, then attacked, then got the opening, then went ballistic.  Johnson tapped out at 1:54 in the first round.

Fight #4: Alejandro Ayala vs. Gabe Marquez - This was probably the most exciting fight all night.  The first round was the two fighters dancing, with Ayala holding the upper hand, with his equal speed and significantly greater reach.  Those crazy girls next to me who knew Marques must have supported him, because at about forty seconds into the second round, Marquez got Ayala to the ground, and just BRUTALIZED him.  Elbows, knees, punches, hammerhand strikes, etc.  Ayala tapped out at 0:59 in the second round, then had to be almost carried out.  The paramedics had the carrying gurney for him, but he limped out with the help of his trainers.  He had his head high, though.

Semi-Fight: So as Ayala was walking out of the ring, some asshole in the front row decides to say something to the fighter, which apparently pissed him off.  Ayala tried to respond physically, but his trainer restrained him.  The bouncers, however....well....they were less than pleased.  I couldn't hear what they were saying to him, but I could see they were telling him "you cannot do that", and "get out".  After saying that about seven times, two of the bouncers forcefully and quickly lifted him up - one under each arm.  They didn't just escort him out, they CARRIED him out.  He literally was not touching the floor.  We all clapped, because the guy was an asshole the entire time up until then.

Fight #5: Andrew Yates vs. Zach Valdez - This was a good knock-down brawl, but nothing real spectacular that I can recall right now.  It went the full three rounds with Valdez as the winner.

Fight #6: Gabe Marquez vs. Justin Bell - Bell got a bye in the first round, as there were only five fighters in the weight class.  Trading shot for shot, the two fighters danced around for a while until Bell made a mistake and went too low for Marquez' body.  Marquez put him to the ground and just wailed on Bell's face until he tapped out at 1:47 into the first round.

Note: Valdez was unable to fight again, despite the victory in Fight #5.  It seems he was injured.  This gave the weight class victory to Marquez, who was a first-time tourney fighter.  His official record (IIRC) is 5-3.

Gaskill must also have been injured, because he did not fight again.

Fight #7 - Mitchell vs. Kirk "The Riot" Piatt - The Riot showed his strength again as the taller Mitchell attempted to use his reach.  Piatt continued to trade shots where he could, and eventually took Mitchell to the ground.  Mitchell made a grave error: he turned his back to his opponent while on the ground.  Mitchell saw this, and spared NO time in taking advantage of it.  He wrapped his legs around Mitchell's torso, slid his arm around the neck, and began to choke Mitchell.  Mitchell fought it for a while, but he relaxed for a second, and then The Riot re-adjusted his grip.  Mitchell tapped out about seven seconds later.  It was 1:35 into the first round.  The Riot wins the heavyweight division.  He also was a first-time tournament fighter.  His record (IIRC) now stands at 5-0.

Wednesday, June 9, 2010

Belly Loss: Days 15-17

That's right.  I started over at Day 15 again.  Why?  Because I was injured and couldn't exercise worth a damn.

So Day 15 (Monday) consisted of a good pilates workout, and that's about it

Day 16 (Tuesday) had a good core workout for Pilates, and a 50-minute intervals walk with some terrain, followed by the Max Metabolism workout, two sets of twelve for each exercise.  Also followed up with a strong Core routine.  Two sets of nine for each exercise.

Day 17 (Today) started with the total-body Pilates, and the Core routine - again, two sets of nine.

Diet is still going strong, and only very minor deviations, which are permitted in moderation.

Friday, May 28, 2010

Belly Loss: Day 19

Might as well post this early today.

I still can't do my exercises for the evening.  But the foot has healed enough to allow me to do my morning Pilates workout - if I stabilize the ankle with a brace or a bandage.  So I got some work out done today.  I'll do more tomorrow, and get some swimming in, to boot.

The foot's healing pretty nicely, so I figure I should be able to walk without the brace, and at full speed, by Sunday.  All that's really left is some light bruising, and tight tendons.  I'm treating the bruises with some ointment, and the tendons are being stretched out pretty regularly.

Thursday, May 27, 2010

Belly Loss: Day 18 / Medical Update

Okay, so we're getting better.  Bruising is a tad worse, but the pain is MUCH less.  I'm still using an ankle brace, but I occasionally take it off to stretch out the tendons.

Diet is still on track, but I had Tokyo Joe's today, so I might be a tad above the mark.  But I've been good, and TJ's is only bad if you overeat, so I'm still okay.

I figure three more days, and I should be able to walk for exercise again.  I'll be starting  Week 3 all over again.

Wednesday, May 26, 2010

Belly Loss: Day 17 / Medical Update

Pretty much a repeat of Day 16.  My foot's healing pretty fast, though.  Still not running or walking-at-a-good-pace material, yet.

Interestingly, it only now started to bruise.  But not around the ankle (where the primary injury occurred), but around the knife-edge of my foot, and behind my three small toes, where they join the foot.  And it's very light bruising, too - I had to look twice to be sure that's what I saw.

Tuesday, May 25, 2010

Belly Loss: Day 16

Aside from a carefully controlled diet (about 1800 calories), no physical activity today.

It was hard enough to get to work, and even then I needed a cane to walk.  I couldn't exercise in any capacity without putting my ankle at risk.

Monday, May 24, 2010

Belly Loss: Day 15

Had to cut the workout short today.  My diet is on track (right around 1800 calories).  I had the morning ab-Pilates workout, and got half-way through my hour-long walk. 

That's when disaster struck.  I had tripped and screwed my ankle is JACKED UP.  So far, it seems to be a really bad sprain and not a break (I had to walk three miles home), but this puts a crimper in some workout routines.

Here are pictures of the ankle (the right one is the injured one), and my left knee:

Belly Loss: Day 12, 13, and 14

A particularly crappy weekend for me.  While I didn't go and overeat or anything, I did wind up not doing my exercises for the two days I should have.  I had the morning Pilates workouts, but not the evening ones.

However, if I find two more students for the classes I teach, I can join Enshin Karate in Denver, which is something I've wanted to start for some years, now.

Thursday, May 20, 2010

Belly Loss: Day 11

Okay, a decent day.

A 20-minute total-body Pilates workout this morning.  I figure I'm going to do the total-body routine the days after a core workout, and the core-centric Pilates the day after a Maximum Metabolism workout.

So I started today with a PBJ sandwich and some peanuts.  Those things sneak up on you - 300 calories per sandwich.  I have to be careful.  Thankfully, I'm getting used to eating a LOT less.

Lunch was a JJ's sandwich...or rather, half of one, and a cheese stick.  For my afternoon snack, the other half was eaten.  I later had another apple for a snack at school.

Dinner was a very tasty 6-oz. cilantro flank steak - Garlic, olive oil, cilantro, lime juice, salt and pepper mixed into a baste and grilled.  Mmmmmm.

I finished the day with a heart-pumping 45-minute intervals walk and the Max Metabolism workout.  I'm getting better, but I'm starting to dread next week when I go to longer stuff.  Today was one set at 15 reps again.

Total Calories: 1589/2000

Wednesday, May 19, 2010

Belly Loss: Day 10

Okay, a pretty good day today.  I did a little improper eating, but I managed to stay pretty good, actually.


So the day starts off with 15 minutes of the Ab-centric Pilates workout.


I was home today, so I decided to make a full breakfast.  This consisted of one items with several ingredients.  Mix four egg whites with two full eggs, some minced ham and onion, and a tablespoon of basil pesto.  Throw the ham and onions into a medium pan with olive oil, and "brown".  Whisk the whites and eggs together, then throw it in the pan.  Wait until it starts to solidify, then throw in some diced tomatoes and cheese, and you got yourself a great omelet.

Lunch was a sandwich, and I (like an idiot) missed my afternoon snack.  Dinner after the belt testing (more later) was two slices of Little Ceasar's pizza and two breadsticks.  that used to not come close to filling me up...I think I actually felt like I ate too much (that's a good thing, in this case).

Evening exercise didn't have cardio, but it did include the Cut To the Core routine, one set of 15 reps.  I'm starting to do the "Make it Harder" options in a few of them.  That's a good burn.

Total Caloric intake: 1333/2000.  A little low.  Need to fix that.

Tuesday, May 18, 2010

Belly Loss: Day 9

OW! MOTHER F***ER, SON OF A B****!!!!!

Okay, so I started correctly, with my 20-minute ab-sculpting Pilates workout.  That went fairly well.  I'm not tiring out quite as quickly, but it is a HELL of a workout in and of itself.

Okay, move on to a pretty standard, yet still tasty, breakfast of a whole wheat bagel half, with all-natural Colorado honey and a handful of peanuts.  Follow that up with a lunch of Tuscano Italian - basically macaroni noodles with a tangy Italian style sauce with olive oil.  Snack was a PBJ sandwich and a large sour apple.  Dinner was a teriyaki chicken with baked potato and corn. 

Okay, so the evening workout.  Here's the pain.  Week 2 is supposed to increase time or reps (depending on the exercise) by 50%.  So that's a 35-minute intervals walk, followed by a set of 15 reps each on the Maximum Metabolism workout.  Now I'm keeping the dumbells at 5lbs, so to avoid bulking up in the future, but that's still a killer five pounds when you throw in all that crap!  My arms hurt, as do my legs.

But it's worth it.  Oh yes, it's worth it.

Monday, May 17, 2010

Belly Loss: Day 8

Okay, back on the exercise wheel.  Sometimes, I feel like a hamster.

So I did something stupid and somehow forgot my pilates session this morning.  Good thing the plan doesn't actually require it, but it's still a good idea (and one I'll fix tomorrow).

So I started my day with 1/2 bagel and honey, rounded by about 1/4 cup of peanuts.  Then, a decent lunch of chicken and rotini noodles, covered with pesto sauce and oil (MUFA).  A couple of cheese sticks for a snack, and a teriyaki steak with green beans and broccoli cheese rice for dinner.  That rounds to about 1800/2000 calories for the day.  I need to step it up; I shouldn't be coming that far under 2k.

For the final part of the day, my exercise time is ramped up.  A 45-minute power walk at about 70% intensity (got to learn the neighborhood a bit more, as I got lost), followed by a set of 15 reps each for the Cut To The Core routine (previously doing 10 reps each).  That was a burn.  But it felt great, and I got the 35-minute interval walk tonight, along with the Maximum Metabolism workout with the dumbells.  I should be sufficiently whining by the time I go to bed.

Sunday, May 16, 2010

Belly Loss: Day 7

Scheduled rest day.  So Nyah!

Calorie intake: about 2100/2000

Saturday, May 15, 2010

Belly Loss: Day 6

Okay.  15 minutes of Pilates this morning.  Again, ab-centric, but mostly because I couldn't find my Basics DVD until this morning.  I might use the "Advanced Slimming" workout for week 2, or I may stick with the ab workout.  Not yet sure.

Then an hour and a half of Taekwondo (or, as some people noted, "ewok-kwon-do").  And I just now finished up with a hard metabolism workout (primarily arms and legs).

Calorie intake was not monitored today, due to a lot of factors, like Stephanie L's birthday party and other crap.  But I tried to watch it, and the beer was probably the worst thing, diet-wise.  And I kept that to four glasses.

Belly Loss: Day 4

Mirrored Day 2. a 15 minute start to the day with Pilates, followed by the controlled diet. Finished the day off with a Interval-based power walk, and the metabolism booster workout. Today I had dumbells to keep the upper body working properly, and that was damn exhusting! Total caloric intake: 1515/1600.

Belly Loss: Day 3

Similar to day 1. 20 minute Pilates in the morning, with a 30-minute power walk and ab-centric calisthenic workout in the evenining. Total calorie intake: 1525/1600.

Belly Loss: Day 2

The day started similar to yesterday. I did about a 15-minute Pilates (again, ab-centric) session to start my morning. Did the Calorie Torch Walk (intervals with a very fast walking pace), and the Metabolism Boost workout, which is mostly legs. I controlled and timed my meals so I ate four times (one of them ...over an hour), and kept the calorie count down. Total calorie intake: 1526/1600! Oh yeah!

Belly Loss: Day 1

I started the morning with a 20-minute ab-concentrated Pilates workout. At the end of the day, I completed a 30-minute cardio walk and five core-oriented calisthenic exercises, each of 10 reps. Total calorie intake: about 1,535. My maximum allowed: 1600. In other words, a good start! Stay tuned for day 2!

Friday, May 14, 2010

Belly Loss: Day 5

15 Minutes of Pilates in the morning, followed by a 900 calorie breakfast/lunch/snack combo (not all at once). Started evening workout with a 90-minute Taekwondo class, over an hour of it was intense cardio. Came home to a 1060-calorie dinner, but I slowed it down so I didn't eat all at once.  HOWEVER, my calorie limit is now 2k, so I'm still within limits. Finished with a core-centric calisthenic workout, and added a dumbell to the toe reach to increase the effectiveness.

Total calories: 1960/2000.

Saturday, April 10, 2010

So the world finds me....

...exhausted.  Yeah, I had a good workout with Master Castor, and now I'm dead.  But I cant' let that stop me.  I need to keep my workouts up both both me and the students.

I've beaten the kids up plenty over the past month.  Tomorrow's weather should be good, so we'll do some self-defense and step-sparring practice.  We'll also do some form practice and reinforce Kicho 4 for several of the students.