OPERATION BEAST

 

Below is my schedule for the upcoming few months.  I will be getting leaner through strict diet and vigorous and consistent cardio activities.  I will also get stronger on the main lifts by strength training 3 x a week.  I will train Mixed Martial Arts a few times a week to further my skill and improve my conditioning while simultaneously burning calories to lead to fat loss.  I will do different activities such as swimming, rock climbing, mountain biking, back packing, and more to keep it interesting and burn additional calories.  I have to focus on eating clean all the time! 

Monday – STRENGTH: Squat, Bench, 2-3 assistance and Rock Climbing/Swimming in afternoon 
Tuesday – MMA in morning and trail running in afternoon then backpacking or mtn biking

Wednesday – STRENGTH: Deadlift, Overhead Press, 2-3 assistance and Rock Climbing/Swimming in afternoon

Thursday – MMA in morning and mountain sprints in afternoon then backpacking or mtn biking

Friday – STRENGTH: Squat, Bench, 2-3 assistance and Rock Climbing/Swimming then backpacking

Saturday –MMA or heavy bag then backpacking or mtn biking and trail running

Sunday – MMA or heavy bag and mtn biking (optional)

Assistance choices:

Weighted pull-ups, Front Squat, TGU, weighted dips, weighted pistol squats, clean & jerk, arms

Conditioning choices: (conditioning 2x a week on either Tues/Thurs/Fri/Sat/Sun)

Kettlebell: swings, snatches, SDHP, Clean & Jerk, squats, thrusters

Ring: dips, push-ups, pull-ups, rows

Nutrition

• ·        Write down all food ingested
• -·        No beer, only moderate liquor consumption 1x a week
•        1x a week of 24 hr fast

• ·        Fast until 2 pm each day

• ·        Paleo: no dairy, no grain, just meat, veggies, a little fruit, little nuts and seeds    

• ·        Focus on grilled chicken breast and veggies
•       only water, unsweetened tea, coffee, and almond milk to drink

Goals (by Thanksgiving Day)

Bodyweight: currently 207-210 lbs with a goal of 190-192 lbs [- 17 lbs]

Bench: currently a max of 295 lbs with a goal of 315 lbs [+ 20 lbs]

Squat: currently a max of 325 lbs with a goal of 355 lbs [+ 40 lbs]

Weighted Chin-Ups: currently a max of 90 lbs added to BW with a goal of 115 lbs [+ 25 lbs]

Overhead Press: goal of 195 lbs

Deadlift: goal of 455 lbs

Becoming Batman: Base Jumping

BASE jumping, also sometimes written as B.A.S.E. jumping, is an activity where participants jump from fixed objects and use a parachute to break their fall. "BASE" is an acronym that stands for four categories of fixed objects from which one can jump: buildings, antennas, spans (bridges), and earth (cliffs).

Batman will need to be a skilled base jumper to soar down from above in order to attack the bad guys while surprising them.  His use of state of the art technology and intense training will allow him to jump off ledges on buildings of any size to land on the street, jump out of planes to land onto buildings, and off of bridges to land on boats.

Read "Beyond the first jump course" 

Wingsuit Flying in Chicago

"It doesn't feel like you're falling so much as it feels like the buildings are growing." That's J.T. Holmes, describing what it was like jumping off the 110-story Willis Tower for a stunt sequence in "Transformers: Dark of the Moon," shot in Chicago last summer.

The jump was actually a flight, made possible through a special jumpsuit made of nylon — called a wingsuit — sewn in such a way that it has fabric wings under the arms and between the legs, enabling those with nerves of steel to carve through the air at 100 mph like a human jetfighter.

Or a birdman, soaring through the canyons of downtown Chicago. READ MORE

Batman Tech

How It Works: The Ultimate Face Plant

Anyone can fly like a bird and land without a parachute--once. But Jeb Corliss has no desire to become a human pancake. "A wingsuit landing is only successful if you can do it 10 times out of 10 without being injured," Corliss says. "I'm talking no broken toes, no broken anything." Corliss is guarded about his plan--he doesn't want rivals to steal his ideas--but he has let some details slip. Here's an educated guess at how he might pull off the stunt. 

(Illustration by Station02)

1. Ramp Up: A construction team builds Corliss's $3 million, 2000-foot-long landing ramp, which is temporarily attached to the side of a still-to-be-determined Las Vegas structure. The ramp may be made of tensile fabric like the roof of the Denver International Airport; cables anchor the ramp and keep its surface taut. 

2. Take Flight: Corliss jumps from a helicopter several thousand feet over the Las Vegas Strip. His customized wingsuit has lightweight, ripstop nylon panels from the undersides of his arms to his torso and between his legs. Air inlets on the wing's leading edge allow it to inflate and stay rigidly pressurized for flight. Glide ratios of 3 feet forward for every 1 foot down are possible, but Corliss flies 1 to 1, which enables him to pull up and change his angle of approach. 

3. Stay on Target: Hitting the ramp wrong would be like crashing a car into a barrier without a seatbelt or airbags. Corliss aims for a tiny approach window that's about 20 feet by 20 feet at the top of the landing strip, so flight path accuracy is critical. His "trajectory control system" could include using tethered weather balloons at progressively lower altitudes as visual aids, allowing him to precisely tweak direction and angle. 

4. Bail Out: If Corliss's approach is at all off, he veers away from the line of balloons and deploys his chute. Six hundred feet above the ground is scarily low for the average sky diver to pull the ripcord, but no problem for an experienced BASE jumper like Corliss, who has deployed his chute at a third of that height. 

5. Or Land Lightly: Corliss aims to land like an Olympic ski jumper, matching the angle of the slope as closely as possible. But while ski jumpers fly at about 60 mph, Corliss is doing 100 mph, and he'll land on his rib cage, not his legs. The ramp's fabric can absorb some of the impact and friction, but it can't be too forgiving or Corliss will bounce off. To survive unharmed, Corliss touches down on the 45-degree landing ramp with a flight angle no steeper than about 50 degrees. 

6. Put on the Brakes: He isn't home free yet. Lacking wheeled landing gear, Corliss slides down the ramp, which may have a lubricated surface to facilitate glide. One expert recommended a suit with ceramic tiles to dissipate friction-generated heat. Approaching the ground, the decline of the ramp eases off, as does Corliss's speed. At the bottom of the ramp he stands up and walks away. 

Read more: How to Land in a Wingsuit without a Parachute - Popular Mechanics 

Jeb Corliss

Becoming Batman - MMA

 

We live in a dangerous world with real life villains at every corner.  For the opening showing of the new movie, Dark Knight Rising, in Aurora, Colorado, James Holmes slaughtered 12 innocent people and injured 50 others for no apparent reason other than he wanted to punish society for rejecting him.  Many  villains in comic books are outcasts but so are many superheros. When I was a kid I felt small, weak, and defenseless.  I was terrified that someone would come to my house and kill me and my entire family.  I looked up to superheros because I wanted to become one.  To this day as a 23 year old college student, I still have a strong desire to become a superhero.  I want to defend those who can't defend themselves.  I want to become powerful.  I was always interested most in Batman because he had no super powers at all but still could accomplish so much with his trained physical abilities along with his superior detective skills and cool gadgets.  The following are fighting techniques that I believe could lead someone (two thumbs pointed at me) to become a REAL LIFE SUPERHERO. 

Mixed Martial Arts and Urban Defense

Batman needs to have superior hand to hand combat abilities.  He usually fights alone so he often has to take on multiple attackers at once.  Ground fighting would not be smart so jiu jitsu and wrestling shouldn't be focused on.  Muay Thai Kickboxing should be implemented because it uses devastating strikes from the shins, fists, elbows, and knees.  Judo should also be trained regularly because Batman will need to be able to throw opponents to the ground by using their own momentum against them so that he can focus on other enemies. Krav Maga is an Israeli Special Forces martial art that is used to finish a fight in the street in the fastest possible way. Krav Maga training focuses on disarming opponents.  Batman will have to be able to disarm an opponent's gun, knife, or blunt weapon without even thinking about it.  Muay Thai, Judo, and Krav Maga should be trained on a regular basis for several months before it can become effective. Then the training should be maintained to increase abilities. 

Muay Thai

Judo

Krav Maga

Motorcycle Fitness Training

 

When riding a motorcycle, especially for long periods of time, it is extremely important to be physically fit and strong.  Injury prevention should be focused on most for motorcyclists.

Most motorcycle fatalities are related to a head and neck injury.  The primary way to mitigate injury is to strengthen the neck.  The following are some good exercises.  Do not do too many sets at least initially.

• Barbell/dumbbell Shrug: hold weight with locked elbows at all times, shrugging weight to ears
• Bench neck extension: lay prone on bench then place a weight plate on back of neck
• Rope or neck harness extension: use high cable machine or dumbbell, place attachment behind neck or on head
• can also be used with resistance band
• Snatch Grip Deadlift: wide grip deadlift, maintaining lumber curve and feeling the barbell roll up your leg (also hits forearms)

Holding on the handlebars for long periods can be taxing on the hands and forearms.  It is vital to have good grip strength and forearm endurance.

• Farmers Walk: Hold two dumbbells (one in each hand) and walk with them
• Dumbbell Forearm Extension: grab one dumbbell and place forearm on bench, then extend forearm up and down (palm up and/or palm down on different sets)
• Reverse Curl: grab barbell or dumbbells with palms facing down, curl to chest and down to thighs.

When controlling the motorcycle and preventing yourself from falling, you must have good overall strength.  This is especially true if you are caught in a pot-hole or your bike falls and you must lift it up.
WATCH VIDEOS!  

• Deadlift
• to increase back and leg pulling strength
• Back Squat
• to increase leg pushing and glute strength
  
• Bench Press
• to increase upper body pushing strength
•  Weighted Pull-Ups
• to increase upper body pulling strength, and punished fatties
• Clean and Jerk
• to increase overall strength and power
  

Escapism from barry munsterteiger on Vimeo.

Three Main Fears

 

Fear :  /fi(ə)r/

Noun: An unpleasant emotion caused by the belief that someone or something is dangerous, likely to cause pain, or a threat.

Fear is a natural and useful emotion that every animal on earth has.  But sometimes it can really get in the way of living.  Some people don't do anything to go outside of their comfort zones because they let their fears completely debilitate their lives.  They stay in their homes closed off from what the world has to offer.  The things that really matter in life are only possible once you break through the comfort zone barrier.  We are afraid of some things because our brains are still running on hardware from 10,000 plus years ago. 

However, it can be really bad for a person's self esteem to let their fears control their lives.  So everyone should make a point to define their THREE TOP FEARS then work to overcome them.   

FEAR ONE 

HEIGHTS

 

SOLUTION = SKYDIVING

1 in 100,000 people die from skydiving

Heights is a pretty normal and natural fear for anyone to have.  Humans ability to fly via aircraft or land safely by parachute is pretty new.  But the ultimate way to break through this fear in a safe way in my opinion is to jump out of an airplane with a parachute.  It is healthy to maintain some fear of heights but overcoming it through skydiving seems like a great way to do it. 

FEAR TWO 

SHARKS

 

SOLUTION = DIVING WITH SHARKS

Bee sting fatalities are more common than shark attack deaths

Even hearing the Jaws theme music gives most people the chills.  Sharks can inflict a lot of damage with their razor sharp teeth and their powerful jaws.  But some people do not even go into the ocean because they are too afraid of sharks eating them.  Swimming with the sharks in a cage seems to be the best way to overcome this fear.  A more experienced diver who is familiar with shark defense may be able to swim with them outside of the cage. 

FEAR THREE

MEDIOCRITY 

SOLUTION = CONTINUAL PURSUIT TO BE AWESOME

Being mediocre means that you are just like everybody else.  We should all strive to be better than ourselves.  Trying new things and pushing yourself out of your comfort zone.  You are going to be bad at things that you are not familiar with.  But without that initial awkwardness there is no improvement.  Look like a fool once and a while by trying something different.  It will only make you more awesome.  

The Most Interesting Man (ME)

HONORABLE MENTION

TRANNIES

Trannies terrify me... But I have no intention of overcoming this fear.  Enough said. 

DISCLAIMER 

Don't be STUPID! 

There is a difference from being BRAVE and being stupid and not caring if you live or die.  Know the difference.  Base Jumper, Lucky Chance (yea, that's his legally changed name), decided to pull off THE DEATH SWING with too many acrobatics before opening his chute.  The result, a coma for 2 months with a broken jaw, a fractured pelvis, open fractures to the left foot and femur, a lunt contusion to the left side of his brain, a twisted neck, air between his lung and thoracic spine, and lacerations down the left side of the face. The pressure inside his skull was 30 mmHg, two to four times normal—a dangerous situation, as high intracranial pressure can lead to crushed brain tissue, brain herniation, and damaged oxygen supply.  Calculated risks are important.  READ MORE HERE.

What are your THREE MAIN FEARS? Post to comments.

Strongman Training

 

Strongman training can be a fun way to workout in the outdoors while increasing functional strength, gaining explosive power, and decreasing body-fat.  It is hard work but you will actually feel like you have accomplished something.  It brings out a primal side in us all that you don't get from lifting pink dumbbells or running on a hamster wheel for an eternity.   You do not have to be a 300 pound monster or have the desire to become one in order to train strongman.  If you want to become fitter, stronger, and potentially look better nekid (with a proper diet) then train strongman. 

Mariusz Pudzianowski - 5 time World Strongest Man Winner and Mixed Martial Artist

Flipping a 435 lbs tractor tire

Strongman workout

1. Tire flips (435lbs) for 4 sets of 6 reps
2. Sledge Hammer Swing 10 left/right for 4 sets
3. Yoke Carry for approximately 40 yards for 4 sets
3 sets @ 230 lbs and 1 set @ 280 lbs
4. Prowler Sled Push for 4 sets
2 sets @ 270 lbs and 2 sets @ 340 lbs

Implement Training by Mindith Rahmat  from breaking muscle

The popularity of implement or strongman training is on the rise in strength training programs today. Implements used in strongman style training can include; tires, sandbags, water filled implements, atlas stones, chains, wheelbarrows, kegs, logs, pushing/pulling sleds, and much more. Many strength and conditional professionals are now experimenting with strongman techniques due to the unbalanced and unfixed nature that these implements provide, and the ability to elicit a variety of measurable results.

Sandbags, wheelbarrows, and water-filled weights are just a few implements that require an athlete to continually stabilize by making adjustments in musculature and body positioning, to fight the effects of a constantly shifting weighted object. This manipulation of awkward and heavy objects stimulates functional strength, and enables an athlete to develop muscles that are difficult develop with a traditional weight training program.

Strongman methods can also be an excellent way to develop grip strength, as an athlete has to hold on to a variety of objects of varying sizes and weights. For example, the farmers walk can be performed with kegs, logs, sandbags, stones, or other awkward objects instead of the traditional dumbbell or kettlebell.

Strongman methods can also effectively be used to augment traditional endurance, strength, and power programming. Researchers suggest examples including; a log clean and press workout for endurance, a strict overhead log press for strength, and a log push jerk for power. Researchers do warn that many strongman methods are not appropriate for training for maximal strength efforts. They recommend that training for maximal efforts is best accomplished in the traditional gym set up, using a barbell and dumbbells.

However, strongman training is an excellent complement to power training. Tire throws, tire flips, atlas stones, and log cleans are perfect examples of movements that can utilize full body functional strength and power. Strongman training techniques are a effective tools that can be incorporated into an overall athletic training program to increase strength, grip, power, and endurance.

5 Common Strongman Implements to Add to Your Workout:

• Tires:

Truck or tractor tires are relatively easy to acquire and can provide wide variety of stimulus for fun and challenging workouts. Tire flipping, tire clean and throws, tire jumps, and tire sled drags are just some of the movements that athletes can include in their workouts. It is recommended to try to find 2 or more different sizes of tires; a very heavy tire and a lighter tire. If you are on a limited budget a tire can also be used as a makeshift tire sled for dragging and or pushing movements. Many times local tire shops or commercial construction businesses will give out large tires for free, because they are looking for way reducing the cost of getting rid of them.

• Chains:

Chains are typically used in a gym setting and are lifted off the ground during a movement. The use of chains enables a lifter to create a gradual increase in resistance. For example when using chains a barbell will become progressively heavier as it is lifted off the floor.

• Sandbags:

Sandbags are super versatile for loading, unloading, and carrying movements. These can be easily acquired at local military supply stores or homemade for little expense.

• Water Filled Implements:

Water filled logs, kegs, and tubes can provide dynamic resistance that is especially beneficial for developing functional strength. Pressing, cleaning, and squatting with unbalanced objects can be an especially challenging type of training.

• Kegs:

Kegs are excellent tools for loading, carrying, throwing, pressing, or adding weight to a weight to a sled. You can easily find kegs at a local beer supply store and fill and refill with water and or sand.

Where I train strongman

 

Being an American

 

Setting aside all the "America F**K yea"s, there is a certain feeling that is felt strongly by Americans.  Some may call it nationalism, others may call it arrogance and ignorance.  Some people do not understand the pride and sense of patriotism that many Americans feel resulting in them getting misunderstood.  But these same peoples' act of labeling all patriotic Americans as arrogant and ignorant are in fact even more so- than those that they persecute.  There are a lot of awful things that America has been responsible for in the past.  From the slavery and oppression of Africans for over 300 years to the fast food industry that has helped spread obesity and disease throughout the globe.  Even with the many wrongs, I still believe in America.  I believe in the principles that founded this country.  I believe in the religious liberties and freedom to spread ideas through speech, books, and the internet.  Ideas have endurance without death.  Even if America was completely destroyed by a meteor or nuclear war-head tomorrow, those ideas that have been imprinted on the fabric of history will still remain.

236 years ago, a few men gathered in secret, not far from where I live in Philadelphia.  They made a decision that they would no longer be pushed around.  They would risk their necks in order to create a document that would birth a country. We believe in standing up against oppression.  This same spirit that led our patriot forefathers to liberty and freedom still encapsulates many Americans' souls today. 

 

In the short time that the United States of America has existed, people have flocked from all over the world to come for a better life.  Even to this day, immigrants come to create a future for themselves and their children.  We Americans are a team of peasants and outcasts from around the world who all came to one place in order to work hard and overcome oppression.

 

I want to travel the world and meet as many people from different races, creeds, and religions as I can.  I want to have tea with the Dalai Lama in Tibet.  I want to play rugby in New Zealand. To fly a kite on top of the Sphinx in Cairo. To tango with a beautiful senorita in Buenos Aires.  To spar with Muay Thai fighters in Thailand.  To hunt antelope with a spear among tribal brothers in the African serengeti.  To ride my motorcycle across each South American country.  To live off the unforgiving land of the Australian Outback with nothing but a few tools.  I want to understand the world around me but I am and will always be PROUD TO BE AN AMERICAN.

 I believe in America.  Do you? 

Rio de Janeiro Video

Rio de Janeiro Adventure Short Film

This was basically the first video that I have ever edited and created.  I was actually very surprised with how well it turned out.  I used movie- maker when editing. I really wanted people to get a good taste of cariocas (Rio de Janeiro people) culture.  It really is a beautiful city located right next to some great beaches and a lake.  It has many mountain ranges encapsulating it.  There is so much to do in Rio too.  On the beach alone there is surfing, boogie boarding, volleyball, kick volleyball, futebol (soccer), swimming, running, calisthenics (body-weight) workout platforms,  to name a few.  The nightlife is always fun.  The bars and clubs don't close down until late in the morning.  You can drink and dance in the streets like a fool and not get arrested.  There are all sorts of adventure sport activities like kite boarding, surfing, rock climbing the many massive mountains, hiking through the local Tijuka rainforest, and more.  I will need to go back with some adventurous friends and an additional camera.  I only used a GoPro HD Hero 2 which is just designed for action sports and is not intended for regular filming.

Volunteering with kids Internationally

 Capoeira Adult/Teenager Group (young children not pictured)

Mestre João Kanoa

I came to Rio de Janeiro to do sports with kids while trying to be a positive mentor and teach them some English.  I came NOT knowing virtually any Portuguese or any Capoeira.  Even through these language barriers, I was still able to communicate and have a great time with the kids.  I took the initiative to use my skills to help them in any way possible.  I have been training Mixed Martial Arts for a little less than a year with an obsession.  So each Capoeira class the Master, who is completely blind, allowed me to teach the kids martial arts techniques while I implemented English lessons.  Many of these kids live in a favela so for them self-defense abilities could save their lives. I tried to be very expressive with my body and face in order for the kids to understand, which they were able to.  I also used humor to keep the kids engaged in what we were doing.  I was very energetic and enthusiastic about what I was showing them and the kids mirrored my energy.  It is sometimes discouraging to not know what is going on and not be able to communicate completely but a volunteer just has to roll with the punches and do what they can in order to help.  Expect things to be confusing.  It’s not about the volunteer, it is about the kids.  If the volunteer does not feel needed then they need to think outside the box in order to help.  Be creative.  Figure out the interests of the kids and make it a game.  For example, bring a soccer ball (football) and kick it around with the kids and implement some sort of informal English class.  Smile.  A smile is a universal way of saying that you are happy because you are with those around you.  Everyone has something to offer.  A volunteer should be able to teach something to the kids but the kids can also teach the volunteer.  Have fun!  Sometimes it may feel like work but a volunteer should be having fun with the kids.  

 

BRAZIL BRAZIL THE SHOW trailer 2011 from trackingprod on Vimeo.

 

I did pay for this volunteer program.  The money went to my housing, to support the program, and to some administration costs.  However, I believe that there are ways to volunteer without having to pay a cent.  There are even programs where you can get housing paid for by the group that you are volunteering for.  Or just do couchsurfing and volunteer to whoever needs help.  It would just take some asking around.

Check out this article!

Some good groups:

All Hands Volunteers
Peace Corps
Teachers Without Borders
Volunteer Match
Idealist
Habitat for Humanity

Intro to Surfing

Surfing can be intimidating and unnatural for almost everyone.  It requires balance, coordination, strength, and athleticism. As well as the ability to swim.  But through practice and finding the right board, anyone should be able to do it.  If a guy that failed a sobriety test (walking the line) while completely sober according to the breathalyzer can stand up on a surf board and ride it into shore, then ANYONE can!  It is a lot of fun and it can be a great workout.  The following video should help to get you started.

 

How To Surf (Summertime) - Surf Sufficient from www.KORDUROY.tv on Vimeo.

Gabriel Medina // Hawaiian Short Film from Grupo SAL on Vimeo.

Brazilian Top Team

 

After searching through the city of Rio de Janeiro to find a good Brazilian Jiu Jitsu academy, I found Brazilian Top Team.

 

The Brazilian Top Team (BTT) is a mixed martial arts academy specializing in Brazilian Jiu Jitsu and boxing. The academy was established in April 2000 by Murilo Bustamante, Ricardo Libório, Mário Sperry and Luis Roberto Duarte, former-members of the Carlson Gracie Academy, to develop and create new training techniques for Brazilian Jiu Jitsu, submission wrestling and mixed martial arts.

When I walked into BTT there was only one man in the academy.  He was probably the biggest man that I have ever seen and he actually looked a lot like Dwayne "The Rock" Johnson, the famous WWE wrestler and movie star.  The first inclination was to be extremely intimidated and I didn't expect him to speak English.  But he was one of the nicest people that I have ever met.  We grappled without a GI (jiu jitsu uniform) for 5 rounds starting from the floor.  He was able to submit me each time after a few minutes of me at least putting up some good defense and offense.  I just have not trained BJJ (Brazilian Jiu Jitsu) long enough.  I will train with friends in my house and watch instructional DVDs to improve.  And perhaps join an MMA gym close by my house.  

 

Brazilian Jiu Jitsu has been proven to be very effective for defeating a larger and stronger opponent.  Even though I was much smaller than my opponent, I was still able to at least defend myself on the ground.  Whereas if we were sparring kickboxing it would be LIGHTS OUT for me.  In the Ultimate Fighting Championship (UFC) Royce Gracie proved that BJJ could defeat anyone regardless of the size of the opponent.  

Royce Gracie UFC Tribute from David Ribera-Nebot on Vimeo.

Watch videos on YOUTUBE (BJJ Weekly), grab a friend, find some mats, and then do some jiu jitsu.  It can be effective for self defense against an attacker in some scenarios (not if he has a knife).

Psalm 144:1
"A psalm of David. Praise the LORD, who is my rock. He trains my hands for war and gives my fingers skill for battle."

Hacking Life

What the hell is hacking life all about?  That's a good question.  One of my favorite authors, Tim Ferris author of The Four Hour Workweek and The Four Hour Body, makes life hacking the driving force in his life.  He throws himself head first into something completely unknown to him previously and forces himself to learn it quickly.  Whether that something is learning Yabusame, a supremely difficult horse-back archery sport in Japan, or winning the Tango championship on behalf of Argentina (the only American to ever do so).

I would like to do the same.  I have so many interests in so many different things, many of which I know absolutely nothing about.  I need to Carpe Diem every day before I run out of days.  The key to learning things is to make the first step.  You should research about it then go to someone who has been doing it for years and ask, or if necessary pay, for their help.  Perhaps instruction can even be swapped. If you are a great guitar player and you wish to be a Jason Bourne-esque badass, swap with a martial arts instructor interested in learning how to play guitar.  Repetition and visualization of the skill is necessary to learn it efficiently. Do something every day that you are uncomfortable with if not completely terrified of.  Sitting on your thumbs all day won't get you far nor will it make your life fulfilled.  Be vulnerable and feel like an idiot for a while, I dare ya! 

Capoeira from JeanCarlo Ramirez(JCarlo Films) on Vimeo.

Today, I taught English to a group of young capoeira students (3 to 12 year olds) through Muay Thai and self defense instruction.  Some of these kids neighborhoods (favelas) are very dangerous and it is a good thing to teach them self defense.  And with the upcoming World Cup (2014) and Summer Olympics (2016) coming to Rio de Janeiro, I hope that I can initiate a spark in them to learn English which will give them many opportunities in the future.  After the kids class, I then learned from skilled Capoeira men who have been doing it for years.  They were very open to me and patient.  I am looking forward to learning more of this breakdance fighting art created by African slaves in the 16th century.  I need to hack the Portuguese language!

FavelaTruth

 

Living in the Shadows from Graham Burchett on Vimeo.

Fit in Rio de Janeiro

Anywhere fit!
People like to use travel as an excuse for not working out. If its a trip for business, they say that they did not have enough time. Or if it is no where near a gym then they believe that they cannot workout. This is far from the truth. If its time that you lack, space, equipment, ect then you are only lying to yourself. A workout does not have to consist of complicated exercises and equipment. It can be done in a short amount of time (INTENSITY) or a long period of time stretched throughout the day while relaxing or working (VOLUME) using the greatest piece of equipment that you own.... YOUR OWN BODY! Find some stairs and walk or run up them. Near the beach? Go for a run. Stuck in a hotel room? Drop and give yourself 20 push-ups every 10 minutes. Whether you are at a boring hotel room in Wisconsin or an exotic beach in France, there are no excuse to not at least do something You will feel and look better as a result. Just eat right as well and do not be afraid to skip a meal if there are only unhealthy options available.
Rio FIT
Here in Rio de Janeiro, Brasil, there are pull-up bars and parallel bars (dipping) all over the city and on the beaches. There are several steep stairs near where I am staying. Rather than just sun bathing on the beach, I like to run along it. Running on the sand is very hard! But I have seen several men older than 50 who are also jacked as hell running along the beach. Coincidence? Probably not. I am also going to take advantage of the sports and activities of the city. I am looking into Brazilian Jiu Jitsu training with the Gracies, rock climbing up Sugar Loaf, surfing school, and capoeira, martial arts, and futebol with children in a favela to name a few activities that I will be doing. Do some research on the city that you will be visiting and shoot out some emails about prices and times to schedule some fun exercise by surfing the internet for reliable sources. JUST DO IT! (as the slave driving company likes to say)

Paulo Leminski: If Incense were Music

Incenso Fosse Música

isso de querer
ser exatamente aquilo
que a gente é
ainda vai
nos levar além 

this of wanting
to be exactly that
which we are
is bound to
take us beyond

(Source: "Distraído Venceremos" Ed. Brasiliense, 1987)

Convict Conditioning for the previous days working on 1 arm push-ups, pull-ups, dips

Two Men from Dominic Allen on Vimeo.

 

Sunday
Beach Run for 30 minutes

Football Freestyle - Rio de Janeiro from Pedro Soares on Vimeo.

Monday

Metabolic-Conditioning (not for time)

Stair Run (about 1 min)

30 dips (broken down into 10’s)

30 pull-ups/chin-ups [deadhang] (broken down into 10’s)

Stair Run (about 1 min)

30 dips (broken down into 10’s)

30 pull-ups/chin-ups [deadhang] (broken down into 10’s)

Stair Run (about 1 min)

30 dips (broken down into 10’s)

30 pull-ups/chin-ups [deadhang] (broken down into 5’s)

*Alternated dips and pull-ups in between