Tuesday, May 31, 2016

Graduation Morning Simple and Sinister

Today the older of my two sons is graduating high school! I got my workout in though!

Warm Up Original Strength Reset
  • Cross Crawl - 20 per side
  • Crocodile Breathing - 2 minutes
  • Head Nods - 20 reps
  • Rolling - 3 reps left and right first leading w/ legs then arms
  • Rocking - 20 reps
  • Crawling - 2 minutes
Wide Leg Founder
Did my warm up of an Original Strength reset as normal. Then a Founder. Moved on to S&S. Meant to check what I did last time before starting but I forgot. I should have done the final 5 sets w/ the 53. I did two sets of TGUs w/ 44lbs! Moving on up.

BTW, I was inspired to increase my get up weight by watching video of a woman doing S&S with the 32kg (70lb) kettlebell. It made me wonder why I had been sticking with the 16kg for so long. Was it fear?

Saturday, May 28, 2016

Cooler Evening Kettlebell Training


Warm Up Original Strength Reset
  • Cross Crawl - 20 per side
  • Crocodile Breathing - 2 minutes
  • Head Nods - 20 reps
  • Rolling - 3 reps left and right first leading w/ legs then arms
  • Rocking - 20 reps
  • Crawling - 2.5 minutes
Test my max rep pushups in a single set. Got 14 reps! That's up from 11 back on 14 May 2016. The last two weeks I've been doing 4 rep grease the groove style sets throughout my work day.

Simple and Sinister 
I decided to throw in a couple sets of one hand swings. They felt good. I also did 5 sets at 53lbs. Getting stronger! I had intended to do a set or two of get ups with the 44 lb kettlebell but I forgot and moved that bell away from exercise mat. So, in order to finish my get ups in less than 10 minutes I stuck with the 35 lb. bell.

Today I had a peak heart rate of 145 during my swings. My average heart rate during the kettlebell practice was 121. Warm up plus push up test 12:41. Kettlebells 18:35. I did even more work in less time! I've done my kettlebell training 17 out of 28 days this month. That's a little bit better than every other day. I would like to get to training every day with only the occasional day off as outlined in Simple and Sinister.

Friday, May 27, 2016

The Heat Is Wearing Me Out!

The heat is wearing me out and it is not even summer yet! It was only 79° and 52% humidity. Just have to up my conditioning.

Warm Up Original Strength Reset
  • Cross Crawl - 20 per side
  • Crocodile Breathing - 2 minutes
  • Head Nods - 20 reps
  • Rolling - 3 reps left and right first leading w/ legs then arms
  • Rocking - 20 reps
  • Crawling - 3 minutes
I felt a little loose in my low back on a couple of reps of a couple of sets at 53 lbs. Got to focus, stay tight and squeeze. Don't want to injure myself or even tweak my back a little bit. Warm up 13:31. Kettlebell practice 19:54. I feel good. Slightly sore in all the right places.

Thursday, May 26, 2016

Warm Humid Evening Simple and Sinister

Warm Up Original Strength Reset
  • Cross Crawl - 20 per side
  • Crocodile Breathing - 2 minutes
  • Head Nods - 20 reps
  • Rolling - 3 reps left and right first leading w/ legs then arms
  • Rocking - 20 reps
  • Crawling - 4 minutes
I didn't want to work out. My hips have been pretty achy the last couple of days. But then again I haven't done an OS Rest for a couple of days, nor done my kettlebell practice. I've got to remember that Movement Is Medicine! I feel better now, left hip still hurts some but right one feels good.

I ended up crawling four minutes. I crawled slowly because as I said my hips were aching but I wanted to cover my normal distance. It just took twice as long. Total warm up time 14 minutes.

I wasn't sure I was going to do my kettlebell practice, but I started listening to the Strength Matters Podcast as I was leaving work to help get me in the mood for training. By the time my warm up was done I had listened to an inspiring episode and started in on the interview of Pat Flynn. There was no way I could not train. Plus the OS Reset had loosened me up pretty well.

I did one more set of two hand swings at 53 lbs. than last time. I slowed down on the Get Ups. Maybe it was the heat. The whole kettlebell routine took me 20:05, which was really on 25 seconds longer than Monday but it felt like a struggle during the last 2 or 3 sets of get ups.

I've also gotten nearly 9k steps today as well as doing 52 push ups in Grease the Groove fashion of 13 sets of 4 reps spread through the day.



Wednesday, May 25, 2016

Asking Bad Questions

There are no stupid questions but there bad ones, IMHO. 

Someone who shall remain nameless, just asked me some bad questions about Saltstack. I hope by sharing this I can help you guys out as you’re learning about Saltstack in particular, or another tool like git or systems administration/devops in general or really anything.

He started off politely which is good.

**********: (13:11)
Hey Charles, gotta minute for Salt question?
Charles Baker: (13:11)
Shoot
**********: (13:13)
first - do you know if the salt modules for "parted" and "extfs" are installed?
Second - can you tell me how to run a module command locally?
I tried "salt-call parted.partition.list /dev/xvdb" but get module "parted" not available.

The above is only okay. He did tell me exactly what he tried in the 2nd question. But he had already made an assumption about the root cause in question 1st. BTW, these are not the worst questions I've ever received, but they pushed me over the edge.

Charles Baker: (13:13)
What environment are you in?
********** (13:14)
Staging

Above is a bad question on my part, I started to buy into his idea that there was something wrong with the Saltstack masters. I should have started with the next question, as I looked at the documentation myself to be sure I understood what was wrong, if anything.

Charles Baker: (13:15)
Did you look at the documentation for the parted module?
**********: (13:16)
yes - it's not very helpful to me.doesn't say how to run that from a minion, just a master.Also, i'm still not certain the module is installed on the master
Charles Baker: (13:16)

The above question isn’t really his fault. I don’t think anyone in Cloud Operations at my current gig has had Saltstack training except me and I had that on my previous job. But it does show a fundamental lack of understanding about Saltstack. I think it’s kinda’ unfair to expect that everyone can pick up a complex tool like Saltstack and learn it on their own. However, the question is good in that he admitted that the documentation wasn’t helpful to him.

**********: (13:16)
i guess i could try to install the module on the minion, but don't knkow how to do that either

The above is not good troubleshooting technique. It’s “try something, even something I don’t know how to do, and hope it solves my problem."

Charles Baker: (13:17)
Try to run the command with the proper syntax first
Charles Baker: (13:17)
The command syntax from the master is nearly the same as for salt-call
Charles Baker: (13:18)
Except you don’t have to specify a target, ‘*’, for example
**********: (13:18)
[root@******** ~]# salt-call parted.partition.list /dev/xvdb
Module 'parted' is not available.

He repeats the same command, obviously not having paid attention to command line example I linked to above.

Charles Baker: (13:19)
Look at the documentation
Charles Baker: (13:19)
you’re not calling it correctly
**********: (13:20)
ah - it is trying to be smart.should just use partition.list, not parted.partition.list
Charles Baker: (13:20)
Yes, exactly like it is in the document
**********: (13:21)
Tx

And here is what the proper syntax and execution looks like.

[ec2-user@******* ~]$ sudo salt-call partition.list /dev/xvda1
[INFO    ] Executing command 'parted -m -s /dev/xvda1 print' in directory '/root'
local:
    ----------
    info:
        ----------
        disk:
            /dev/xvda1
        interface:
            unknown
        logical sector:
            512
        model:
            Unknown
        partition table:
            loop
        physical sector:
            512
        size:
            32.2GB
    partitions:
        ----------
        1:
            ----------
            end:
                32.2GB
            file system:
            flags:
            number:
                1
            size:
                32.2GB
            start:
                0.00B
            type:
                ext4
[ec2-user@******** ~]$


Be willing to be vulnerable. Admit that you don’t know something rather than assuming something is wrong with the tool. Ask clear, precise questions. For example:

Got a minute?I tried the following command and it didn’t work as I expected it to work (provide output or a screenshot). I also looked at the documentation but I’m not sure I understand it. The example commands seem to be illustrating what you do on the Saltstack master and not on a minion with salt-call. Can you help me understand what is going wrong?

One of my best recommendations is to read the old, long and somewhat pedantic but still relevant "How To Ask Questions The Smart Way". Another good read is "How To Become A Hacker". 

Monday, May 23, 2016

Morning Kettlebell Practice for a Change

Warm Up Original Strength Reset
  • Cross Crawl - 20 per side
  • Crocodile Breathing - 2 minutes
  • Head Nods - 20 reps
  • Rolling - 3 reps left and right first leading w/ legs then arms
  • Rocking - 20 reps
  • Crawling - 2.5 minutes
Warm up 11:30 with average heart rate of 88 bpm and max of 110 bpm. The practice took 19:40 with average heart rate of 118 and peak of 134. I was feeling kinda' achy, sore and stiff from yard work yesterday. This loosened me up just fine for the day. I also did 52 push-ups, 4 reps at a time spread throughout the day in grease the groove fashion. Also, have nearly 9K steps today.

Saturday, May 21, 2016

Saturday Afternoon Kettlebell Practice

Warm Up Original Strength Reset
  • Cross Crawl - 20 per side
  • Crocodile Breathing - 2 minutes
  • Head Nods - 20 reps
  • Rolling - 4 reps left and right first leading w/ legs then arms
  • Rocking - 20 reps
  • Crawling - 2 minutes
Warm up, an original strength reset, took 11:39. Did another set of swings at 53 lbs. Got my heart rate up to 153! Kettlebell practice took 19:05. Nice session.

Wednesday, May 18, 2016

A Couple of Days Off and Back to Kettlebell Practice

Warm Up Original Strength Reset
  • Cross Crawl - 20 per side
  • Crocodile Breathing - 2 minutes
  • Head Nods - 20 reps
  • Rolling - 4 reps left and right first leading w/ legs then arms
  • Rocking - 20 reps
  • Crawling - 2 minutes
Even though I had taken a couple of days off I upped the weight on a couple of sets of my two hand swings. I'll keep it here for another day or two then bump up a couple more sets. Get ups were good. Monday I did 40 push ups over the course of the day, followed by 56 on both Tuesday and today. I do these in microsets, just 4 at a time this week. A 63 year old guy I work with does 300 push ups a day, 100 reps at a time! He's been doing at least 300 a day since he was 29 years old!

Sunday, May 15, 2016

Cool Spring Afternoon Kettlebell Practice

Warm Up Original Strength Reset
  • Cross Crawl - 20 per side
  • Crocodile Breathing - 2 minutes
  • Head Nods - 20 reps
  • Rolling - 4 reps left and right first leading w/ legs then arms
  • Rocking - 20 reps
  • Crawling - 2 minutes
It was unusually cool today for May 15th, the average is 80°F but it was only about 71°F. I really meant to train earlier but didn't get around to starting until 1524. Warm up was 11:43. Practice was 19:08. 

I'm kinda' torn as to whether I should start increasing the weight on my swings to the 53lb. bell or start shortening the rest interval. I'm currently doing 10 swings EMOM. The 10 swings take about 15 seconds leaving 45 seconds rest. 

I'm in inclined to start adding weight. The "simple" goal of Simple and Sinister for men is 100 one hand swings in sets of 10 in 5 minutes with a 32kg (70lb.) kettlebell. I think I should at least use the women's "simple" goal weight of 24kg (53lb.) before I start reducing the rest time. Plus I'm still doing all two hand swings, so I need to transition to one hand swings.

Saturday, May 14, 2016

Cool Spring Evening Kettlebell Practice

Warm Up Original Strength Reset
  • Cross Crawl - 20 per side
  • Crocodile Breathing - 2 minutes
  • Head Nods - 20 reps
  • Rolling - 3 reps left and right first leading w/ arms then legs
  • Rocking - 20 reps
  • Crawling - 2 minutes
Did a test of my max pushups. Got 11 straight. This is after doing Grease-the-Groove style pushups during my work day. Just doing 3 pushups every time I return to my cubicle or on odd landings of the stair well. My max reps in day using GTG was 81. I'll GTG on push ups again this upcoming week and test again next Saturday.

Simple and Sinister
Good practice session. I felt refreshed, invigorated not exhausted when I was done. Warm up 10:25. Kettlebells 19:12. Since I felt so good yesterday I increased my sets of swings to the program target of 10. Got my heart rate as high as 132. I think tomorrow I'll do all five sets of get ups with the 35 lb. bell.

Friday, May 13, 2016

Refreshing Kettlebell Practice

Warm Up Original Strength Reset
  • Cross Crawl - 20 per side
  • Crocodile Breathing - 2 minutes
  • Head Nods - 20 reps
  • Rolling - 3 reps left and right first leading w/ arms then legs
  • Rocking - 20 reps
  • Crawling - 2 minutes
Simple and Sinister (shortened)
This was a nice practice session. I felt refreshed, invigorated not exhausted when I was done. Warm up 11:06. Kettlebells 16:51.

Wednesday, May 11, 2016

Three Straight Days of Original Strength Resets plus Simple and Sinister

Warm Up Original Strength Reset
  • Cross Crawl - 20 per side
  • Crocodile Breathing - 2 minutes
  • Head Nods - 20 reps
  • Rolling - 3 reps left and right first leading w/ arms then legs
  • Rocking - 20 reps
  • Crawling - 2 minutes
Simple and Sinister (shortened)
Warm up 13 minutes. Practice 17 minutes. My heart rate was around 126 at the end of my 7th set of swings. It was around 113 or so during the get ups. The OS reset made me feel good. I kinda feel like I could up my sets of swings to 10 but I'll hold off for a couple more days. I think my next increase will be to do 1 set of get ups w/ 25 and 4 w/ 35.

Got My Practice In

Warm Up Original Strength Reset
  • Cross Crawl - 20 per side
  • Crocodile Breathing - 2 minutes
  • Head Nods - 20 reps
  • Rolling - 4 reps left and right first leading w/ arms then legs
  • Rocking - 20 reps
  • Crawling - 3 minutes
Simple and Sinister (shortened)
Not much to say, same as yesterday. Warm up 16 minutes. Practice 17 minutes.

Monday, May 9, 2016

Muggy Evening Kettlebell Practice


Warm Up Original Strength Reset
  • Cross Crawl - 20 per side
  • Crocodile Breathing - 2 minutes
  • Head Nods - 20 reps
  • Rolling - 3 reps left and right first leading w/ arms then legs
  • Rocking - 20 reps
  • Crawling - 2 minutes
Simple and Sinister (shortened)
I didn't practice yesterday. My hip was hurting more than usual in the evening once I got finished cooking dinner. Felt better today. Go figure. Warm up 13:36. Kettlebells 19:15. Disappointed in how long the kettlebell practice took. I was just slow on the get ups. Since I was wobbly last time, I decided to do my first two sets of get ups with 25 lbs. and then 35 lbs for the last three sets. Felt good over all.

Saturday, May 7, 2016

I Feel So Good

I feel so good when I exercise! Why can't I remember this feeling and maintain a regular exercise routine? My whole body feels great! Well, except for my hip but whatever.


Warm Up Original Strength Reset
  • Cross Crawl - 20 per side
  • Crocodile Breathing - 2 minutes
  • Head Nods - 20 reps
  • Rolling - 3 reps left and right first leading w/ arms then legs
  • Rocking - 20 reps
  • Crawling - 2 minutes
Simple and Sinister (shortened)
I decided to up my sets of swings today and go up on my weight for the Turkish Get Ups. The get ups were quite a bit harder. I was a little wobbly. The extra two sets of swings didn't overly tax me. I felt good overall . I got my heart rate up to 126 with the swings. During the get ups it was about 103 today. The warm up took 12:57. The kettlebell practice took 17:13.

Friday, May 6, 2016

Original Strength Reset with Simple and Sinister

It is a beautiful, cool, spring evening. Got home from the office, did a couple of tasks then went back outside and got my movement practice on!

Warm Up Original Strength Reset
  • Cross Crawl - 20 per side
  • Crocodile Breathing - 2 minutes
  • Head Nods - 20 reps
  • Rolling - 3 reps left and right first leading w/ arms then legs
  • Rocking - 20 reps
  • Crawling - 2 minutes
Simple and Sinister (shortened)
This short routine really makes me feel good. Live I've said before my hip hurts whether I exercise or not, but when I exercise the rest of me feels GREAT! Warm up was 12:51 and S&S was 14:47.

Wednesday, May 4, 2016

Three Days in a Row

I got in my 7K goal for steps before I left work this evening. When I got home, once again I decided to do an Original Strength reset and again make a decision on whether or not to do my kettlebell practice. I felt good so I practiced.

Warm up: Original Strength Reset

The Simple & Sinister Practice:
  • Kettlebell Swings 5 x 10 x 44 lbs.
  • Turkish Get Ups 5 x 1 x 25 lbs. per side
My hips felt nice and loose after the reset. The swings were pretty good. I focused on "touching the wall" with my booty. Really loaded up my hamstrings. Get ups are still a little challenging with my aching left hip, but weren't too bad. OS Reset took 14:21, kettlebell practice took 15:32.

Tuesday, May 3, 2016

Take It Slow but Not Too Slow

Simple and Sinister is designed to be done daily with only the occasional day off. My muscles felt fine today. When I was leaving work my hips hurt, but like I said yesterday they seem to hurt no matter what. I don't want to over do it so I told myself I would just do an Original Strength reset and then make a call about kettlebell work. I felt good so I did my kettlebell practice.

Warm up: Original Strength Reset
  • Kettlebell Swings 5 x 10 x 44 lbs.
  • Turkish Get Ups 5 x 1 x 25 lbs. per side
This abbreviated routine felt good. Got my heart rate up to about 120.Swings were good. Hip a little uncomfortable on get ups. Warm up was 13:58, kettlebells 14:46. Better than yesterday.

Monday, May 2, 2016

My Hip Hurts No Matter What

So, six weeks. No kettlebell work other than the occasional farmer's walks or suitcase carries. Sporadic original strength resets. And walking. My hip still hurts. So I might as well get back to my kettlebell training.

Warmed up with an Original Strength Reset. Then did a short and light version of Simple and Sinister.
  • Kettlebell Swings 5 x 10 x 44 lbs.
  • Turkish Get Ups 5 x 1 x 25 lbs. per side
Took me 18 minutes to do the kettlebell work. Should only have taken about 15. Pretty good considering my lack of training. I started to do the get ups w/ 35lbs. but my shoulder didn't feel strong and stable so I decreased the weight. This added a little time to the routine, but discretion is the better part of valor.



No Progress Yesterday

I didn't do anything toward my website building goal yesterday, Friday 04 March 2022. I'll pick it up again today.