Tag: lifehack

5 for Friends 12/1/19

~ Malcolm Flex ~ 1 Comment

Quote: “A pessimist sees the difficulty in every opportunity; an optimist sees the opportunity in every difficulty.” Winston Churchill, a feeling as the days get shorter; it is often a simple reminder to know what view am I looking at the world. 

Currently reading: Extracted by R.R Haywood What can I say other than I love time travel! Because it often rides so close to being just another story, except for the science fantasy McGuffin, which can save or destroy everything that matters to the characters. A team-up story of three capable and brave in fictional British history who are extracted out of the timeline to prevent their deaths and hopefully prevent an even worst disaster. 

Article worth a read:  What I learned from my first powerlifting meet Lifehacker’s Health editor, over the last year, has become one of my favorite creators to read weekly. With this article and has been refreshing to see and be reminded of the beginner mindset and why this mindset is especially valid, as I come closer to another event and training with absolute beginners. 

Small Purchase: There is not much that comes to mind as a small purchase that has been worth sharing. With it being Thanksgiving, I am just going to note that after all the family gatherings, the most valuable investment in my week was heading up to Coolstuff Games with a friend and jumping into a 3 vs 3 Throne of Eldraine Draft. $12 that paid for 3.5hours of fun and catching up with one of my best mates.  

What am I working on:  The countdown continues as I’m delving into another Mud Run, and getting ready for the slog. So the work out of the day to ensure I am getting the explosive work in. 

12min AMRAP
12 Cal Bike
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
9 Strict HSPU

Five for Friends 10/09/19

~ Malcolm Flex ~ Leave a comment

 Quote:  “Nothing in this world can take the place of persistence. Talent will not: nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not: the world is full of educated derelicts. Persistence and determination alone are omnipotent.” – Calvin Coolidge

Every year I better appreciate the words of Silent Cal; despite talent and educations, it has been planning, and perseverance has more often success.

Book currently reading: Traction by Gino Wickman 

This book has been a great read and teaches how using systems to track and improve processes in business can dramatically change your results. Six Sigma and Agile often use esoteric terms that require time to understand the terms before it becomes helpful the uninitiated to use to improve their business. Similar to what a professor once insisted to me, without a solid thesis (specific, tangible, and relatable), then you do not have a good argument.

An article worth a read:  Do your best also means self compassion

In a refreshing and short read, Molly hits home to a notion that I and other perfectionists alike could really use, when some days you are off your game. The article makes a subtle acknowledgement that “things be like that sometimes”. Since “your best” isn’t going to be what an idealized version of yourself can accomplish. It will be what limited to what resources you have available.  

Small Purchase: On a lark, while picking up some supplies for a hike, I saw a Walmart carries a Zinc Magnesium (ZMA) supplement, that is apart of my bedtime routine and not suggesting choosing on mega-conglomerate for another. One less item that I need to include ordering through Amazon or Bodybuilding.com

What am I working on: The open is coming, and at the same time, I’m bitten with the competitive bug to resume playing Magic at a high level. So in between reps, I aim to think about unifying the ideas of the rigorous physical demands of CrossFit and the mental marathon of magic share. 

Training Looks a little bit like this: Lucky Me!

 Weightlifting

Back Squat (1-1-1-1-1)

building E2MOM

Metcon (Time)

10 Rounds (@115)

7 Power Cleans

7 Front Squats

7 Push Jerks 

5 for friends 9/30

~ Malcolm Flex ~ Leave a comment

Quote: “Once a year, go someplace, you’ve never been before.” – Author unknown. I’m not sure when I first heard this piece of advice; likely it was during High School around my Senior year. But, with that mantra it has spurred meditating underwater falls, exploring underwater-cave systems, and even finding out that gator really does taste like chicken.

Book currently reading: Endure: Mind, Body, and the Curiously Elastic Limits of Human Performance by Alex Hutchinson
More or less always has been on my reading list, as it does cover what the physical limits of humans are and how thinking is the most significant moderator or what limits or expands our capacity. 

Article worth a read: How to Craft a Perfect Email My guilty pleasure as an adult is scouring LifeHacker for essential tips on how to be a human in the real world. Today’s article hit me in a big way after handwriting letters, and interpretative dance email is my favorite mode of communication. Mostly because of the asynchronous nature I can pour a stream of consciousness out and can whittle away the excess and eventually understand what I mean around the same time as I hit send. Despite the ads more often than not this was a reminder of what I should be looking for and can speak to the contender for Quote of the week: Writing is 80% organizing your thoughts 20% actual writing. From Malcolm Gladwell, whose new book will be arriving at my door soon. 

Small Purchase: In the grand scheme of things, I question how small is my purchase; because it relates to the most excellent game of all time Magic: The Gathering and my decades-spanning collection. To the point over the weekend, I went to my local game store to play in the pre-release event for Throne of Eldraine (the 82nd expansion). For the small cost of a trip to the movies with popcorn, I spent my Friday evening with great friends of mine that I have not had time to see in months. The gameplay and format have been the best I’ve seen since my all-time favorite set from 2014 (Khans of Tarkir). $25 paid for just over 4 hours of pizza, exciting games of magic, and stories of harrowing victories and defeats we could still laugh about all night. 

What am I working on:  This month continuing in alignment with my goal of training to complete a Spartan Beast (last piece of the Trifecta) without too many injuries. So, my 3rd month at the Hive has my body starting to adapt to the high volume of reps under heavy load. With my increasing aerobic capacity and marginal strength gains, things are coming up Milhouse! Month 4 is my time for putting together my ever-improving endurance and will power to finally tackling the often neglected skill gymnastics.

Slowly but surely each WOD or trip to the globe-o gym will include 1 or more bodyweight movement. The aim is to work on pacing and strengthening my core and stabilizer muscles.  

Warm-up
2min bike
10 Hang Power Cleans
10 OHS
10 Kip Swings
10 Alt. Step Ups
Metcon
21-15-9
Lateral Burpees
Overhead Squat OHS (95/65)
Chest to Bar Pullups C2B