Wednesday, February 29, 2012


How America sees the rest of the world

Kettlebell Conditioning (ss = single leg jump rope – per side) [1 x 50 lbs kettlebell]

all kettlebell moves with one arm then switch to other

7 rounds: 7 swings (per arm), 20 ss, 7 cleans (per arm), 20 ss, 7 snatches (per arm), 20 ss

Total of 98 reps per exercise and 294 reps of all three exercises (not including skips)

Completed in 23 minutes and 40 seconds

Muay Thai for 3 x 5 minute rounds of combinations

Video of Day

Earth is Full - TED Talks by Paul Gilding

Quote of the DayAnd this, our life, exempt from public haunt, finds tongues in trees, books in the running brooks, sermons in stones, and good in everything.
William Shakespeare

Song of the Day

Up from below - Edward Sharpe and the Magnetic Zeros

My upcoming program in Brazil!

Rio Pro 2011- Favela Surf Club, Rio from Friday on Vimeo.

Tuesday, February 28, 2012

Brazilian Jiu Jitsu - Day 1

Brazilian Jiu Jitsu Grappling for 1 hour against a 255+ lbs man
Today, I did my first BJJ class at Daddis Fight Camps and the 2nd actual instruction of BJJ of my life. The last one was 4 years ago but I still remembered a couple moves... It was a lot of fun and very taxing on cardio and strength. If I continue training Muay Thai kickboxing intensely and "hit the ground" grapplin with BJJ a couple times a week along with CrossFit training, gymnastics, trail running, track sprinting, rowing, and soon to be mountain biking, rock climbing, and surfing then I am gonna be some sort of SPORTS SUPER FREAK. PS: I hate watching sports and do not follow any teams. I would much rather participate so that I can soon dominate in them after putting in the sweat, tears, and blood required all by myself than watch other men. Nothing against it, its just not me.

The myth of talent
- StandThemUp


Rack deadlift (de-elevated deadlifts) (below kneecaps) for 2 singles (2x1) at 375 lbs

Rack Squat singles (11 height) [squat down to rack, dead weight, then up] for 3 singles (1,1,1 rep) max weight used was 250LinkLinkThen Anderson Squat singles from the rack [no squat, just pressing from bottom to standing] for 2 singles (2x1) at 225 lbs

Barbell Bent Press (used one arm and bent torso sideways then pressed barbell overhead)

for 3 reps (65#), 3 reps (75#), 3 reps (85#), 2 reps (95#) per side

Close Grip Weighted Chin-Ups for 3x3 with 55 lbs and Weighted Dips for 3x3 with 80 lbs

Brazilian Jiu Jitsu for 1 hour
Quote of the Day
"There are three types of people; those that make things happen, those that watch things happen, and those that wonder what happened." ~American Proverb
Song of the Day
Biggie Smalls - Hypnotize

Spot Fighters 1 from Marco Aslan on Vimeo.

Monday, February 27, 2012

Mountain Biking and Brazilian Jiu Jitsu

I am going to take up TWO new sports... Brazilian Jiu Jitsu (Grappling) and Mountain Biking!

Brazilian Jiu Jitsu (BJJ) is a martial art, combat sport, and a self defense system that focuses on grappling and especially ground fighting. It teaches that a smaller, weaker person can successfully defend against a bigger, stronger assailant by using leverage and proper technique – most notably by applying joint-locks and chokeholds to defeat the other person. BJJ training can be used for sport grappling tournaments (gi and no-gi) and mixed martial arts (MMA) competition or self defense.

Mountain biking is a sport which consists of riding bicycles off-road, often over rough terrain, using specially adapted mountain bikes. Mountain bikes share similarities with other bikes, but incorporate features designed to enhance durability and performance in rough terrain.

Mountain biking can generally be broken down into multiple categories: cross country (XC), trail riding, all mountain, downhill, freeride, dirt jumping and trials. The vast majority of mountain biking falls into the recreational XC, and Trail Riding categories.

This individual sport requires endurance, core strength and balance, bike handling skills, and self-reliance. XC type mountain biking generally requires a different range of skills and a higher level of fitness than other types of mountain biking. Advanced riders pursue steep technical descents and, in the case of freeriding, downhilling, and dirt jumping, aerial maneuvers off of specially constructed jumps and ramps.

Convict Conditioning

Handstand negatives (decending slowly – no pushing) on parallettes for 2x3

Pistol Squat for 10 reps (per side) for 2 sets

Lever one-arm fingertip push-ups for 2x3

Muay Thai Kickboxing training for 1 hour - working on flying knee kicks and elbow strikes


Legless rope-climb for 4 ascents (30 foot rope)

Freestanding Handstand Practice (slowly trying to balance on hands away from wall) – was able to do about 3-4 seconds

Quote of the Day

"Every man is a damn fool for at least five minutes every day; wisdom consists in not exceeding the limit." ~Elbert Hubbard

Song of the Day

Towers - Bon Iver

Sunday, February 26, 2012

Felix Baumgartner - Rocket Man

Felix Baumgartner - The Human Missile


Felix consistently challenges his limits while pushing the physical boundaries of human flight. In 2003, Felix completed an unprecedented flight across the English Channel with a carbon wing, and subsequently began to consider an even bigger goal: the supersonic freefall. With a team of the world's top scientists, engineers and doctors behind him, Felix will attempt to rewrite history and advance aeronautical research with Red Bull Stratos. His mission is to become the first parachutist to break the sound barrier...

Check out Felix's blog - HERE


Handstand Push-Ups (wall facing) for 3x7 (3 sets of 7 repetitions)

Running for 4 miles

Quote of the Day

"More than anything else the sensation is one of perfect peace mingled with an excitement that Linkstrains every nerve to the utmost, if you can conceive of such a combination." ~Wilbur Wright

Song of the Day

Everybody Talks - Neon Trees

2011: A year of transition for human space-flight - MSNBC

The Human Missile (Felix Baumgartner) - Men's Journal