Simple and Sinister Day 9 20151212

Yesterday morning I did an Original Strength reset and two "shoe" get ups before going to work.

• Cross Crawl 20 reps
• Diaphragmatic Breathing 2 minutes
• Head Nods 20 reps
• Segmented rolls 3 reps each direction led by each limb
• Rocking 20 reps
• Baby Crawl 2 minutes

After lunch I walked a slow 1.16 miles in about 28 minutes. It had been a long hard week at work and my left hip was hurting pretty bad plus I didn't sleep well. Decided not to train.

Today I did my daily OS reset as outlined above. Then I slowly worked my way through the Simple and Sinister warm up. I really took my time and did some extra mobility and stretching for my hip.

Warm Up 3 circuits 5 reps each exercise

• Deep, assisted, prying squats
• Hip Bridges
• Light Kettlebell Halo
• Bird dogs

The Practice

• Kettlebell Swings 5 x 10 x 35#, 53#, 53#, 53#, 53#
• Turkish Get Ups 5 x 1 x 35# (per side)

I increased the weight on the second set of swings. Using the 24kg/53lb kettlebell for 4 out of 5 sets now. Get ups were solid. Finished the swings and get ups in the prescribed amount of time: 5 minutes for swings, 1 minute break, 10 minutes for get ups. My hip still hurts like crazy, limping a lot. Hamstrings and glutes are pretty sore from the heavier swings.

After 2 Weeks Back to TRifs Workout One

Slack, slack, slack. Last week I was on call and had two bad nights which totally disrupted my sleep and training. Also, my right shoulder is just not up to snuff. I didn't even do any microsets of pushups this week in order to rest it. Anyway, I was feeling sluggish and kinda' depressed. I knew I needed to workout. It was a struggle to get started. But I got started.

Warm Up

Walk 15:00, 0.56 miles for an average of 2.2 mph.

Circuit 3 circuits 5 reps each

• Prying Squat
• Lying Hip Extension
• Halo (each direction)
• Flying Dog (5 reps per side)

The Practice

• Kettlebell Swings 15x10x35# Two Handed
• Turkish Get Ups 5x1x25# (per side)

I walked slowly through a light rain. I still wasn't feeling it after the walk. I sat down for a couple of minutes then told myself I would at least do my warmup circuits and if I didn't feel it after that I would stop. I still really didn't feel it after the circuits, but I said well just do the first 5 sets of swings of Tracy Reifkind's Workout One after that I could quit. 

Once I had knocked those out I decided to just keep on going and I felt reasonably good. I figured if I wasn't in to it after the swings I would skip the get ups. But I really did feel good after the swings and finished up with the get ups. But in deference to my shoulder I dropped the weight to 25 pounds. It felt really light but it was for the best. In fact even after two weeks off the 35# bell felt kinda light on the swings.

Subtle Breakage in Saucy Salamander

All of a sudden, after what have become daily dist-upgrades on my part as the release of Ubuntu Saucy Salamander approaches, my VPN connection stopped working. I try to connect to VPN and get an error "no valid secrets". Also, I couldn't edit the VPN connection. Some googling lead me to "gray button for saving “editing VPN connection” in Ubuntu 12.04"  It didn't exactly match my situation, I'm running 13.10 already, but it was close enough for me to figure out what to try. I made the following change:

[chbaker@reacher:polkit-1/actions]$ diff -u ORIGorg.freedesktop.NetworkManager.policyORIG org.freedesktop.NetworkManager.policy

--- ORIGorg.freedesktop.NetworkManager.policyORIG 2013-10-07 05:57:03.000000000 -0400

+++ org.freedesktop.NetworkManager.policy 2013-10-15 16:50:56.724445415 -0400

@@ -86,7 +86,7 @@

     <message xml:lang="uk">Правила системи забороняють вмикання або вимикання з’єднань з мережею на системному рівні</message>

     <message xml:lang="zh_CN">系统策略阻止启用或禁用系统网络</message>

     <defaults>

-      <allow_inactive>no</allow_inactive>

+      <allow_inactive>auth_admin</allow_inactive>

       <allow_active>yes</allow_active>

     </defaults>

   </action>

@@ -940,4 +940,4 @@

     </defaults>

   </action>

 

-</policyconfig>

\ No newline at end of file

+</policyconfig>

[chbaker@reacher:polkit-1/actions]$

After logging out and back in my VPN connection works again. I think there are other mis-configurations in Saucy Salamander (13.10), too. For example the date and time are no longer being displayed in my taskbar. Also, when I go to the time date settings all the clock options are grayed out and I can't edit them. This is really quite disappointing since 13.10 is slated for release in just two days. I can live w/o the date and time in my task bar, but no way I can work remotely without VPN.