Based on Brett Terpstra's Log Taskpaper Archives to Day One, except for Omnifocus. — Gist
My Applescript hacking…
3 months ago - 
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If you think technology can solve your security problems, then you don’t understand the problems and you don’t understand the technology.
Bruce Schneier (via redteams)
iOS apps and the address book: who has your data, and how they're getting it
A good follow up to the Path address book fiasco
VeriSign Inc., the company responsible for assuring that more than half the world’s websites are authentic, was hacked multiple times in 2010, and the thieves succeeded in stealing information.
The company is one of the major pillars of the Internet, responsible for assuring the authenticity of all websites that end in .com, .gov and .net.
VeriSign, Pillar of Internet Security, Hacked | Credit.com News Advice via Boing Boing
Valentine’s day massacre
Warmup
3 mins per leg improving your jumps for all movements 10 double under attempts 2mins per leg releasing your hip stiffness 10 more double under attempts
then…
10 mins of pistol and Handstand practice
WOD
5 sets of: 6 handstand push ups 12 pistols 24 DU’s or 96 singles rest 2
Whoa. The WOD doesn’t look too bad, but realizing there were 5 rounds, man that changes the game.
I managed to do all of the handstand push ups with just two ab mats for my target. I had been doing one, but not getting full range of motion. It was a good work out and I am going to aim for one ab mat next time.
I didn’t really warm up the pistols (one leg squat), figuring I was going to use an 8 pound counterweight the whole time, but after the first round I was feeling much better, so I ended up doing the last four rounds without any counterweight or assistance. Yes, that is 48 unassisted pistols. And believe me, these were good pistols, full range of motion, all the way down and back up.
The double unders… what can I say. I tried to do double unders, managed to get the first round done with a double, single, double, single pattern, but the rest of the rounds I was not up to it. I’ll chalk it up to my shoulders from the hand stand push ups. I tried on some of the later rounds, but I kept getting the rope caught on my feet and figured it would be quicker to finish than fight the rope.
All told: 20:20 total time. Fastest: 2:11. Slowest: 2:55.
(Source: drugfreevince)
worked on my jump rope today while stretching… after 25 I attempted double-unders. No dice.
I love the shutter+rope effect
(via fuckyeahyoga)
Today’s WOD included some rope skills work, which finally led to me getting the foot position for climbing the rope.
Start at 2:10 to see the fast rope technique
Managed to get up and down the rope two times, with you burning my arms out, so I think the time spent was well worth it.
Then the meat of the WOD:
Every Minute On the Minute (EMOM) for 15 minutes. - 3 Clean and Jerks
I went a little lighter on this than I had initially intended, I could really feel the impact of the ring dips this morning. My entire upper body was tight. I started with 85#, but upped the weight with about 7 minutes to go to 95#, but I know I could have gone even heavier. The Clean and Jerks were good, I ended up doing a Jerk Press for most all of the reps and I managed to correct my clean form, keeping the bar closer to my body. The bar was coming up straight, but there was about 6 inches of travel back to the rack position. Once Coach Dave pointed it out, I was able to self correct and get a more efficient motion.
During the first round, I tweaked something in my right shoulder, and from that point on the lifts were fine, but any rotation of the shoulder past vertical when extended overhead, left my shoulder smarting. Felt like a pinch of some kind and I’ll see how it feels tonight.
Legs were stiff from the recovery run yesterday. I probably need to spend some more time working the muscles when I get home. At least a little stretching.
Recovery Run
Today I did 3 miles at a recovery run pace (6.7 mph). It was a pretty good run, but I had to break the first mile up to answer nature’s call. Legs felt pretty good after.
3 mi = 27:30
