Tuesday 080812

I’m feeling old again! With the untimely deaths this past weekend of two influential entertainers, Isaac Hayes and Bernie Mac, I was forced to think about how short life really is. Based on census data, the life span for a black man in America is 72 years. 72!…meaning I was middle aged at 36.

As such I continue to remain focus on my (and your) health. We need to continue to work hard to be there for our loved ones and to ensure we can enjoy our time here.

Isaac Hayes was known as Black Moses, Ike The Ripper and, later, Chef from TV’s South Park. Like many I was introduced to his musical talents by listening to the sound track he created for the movie Shaft. While the movie was one of many in the 70’s with a theme that seems VERY out of date by today’s standards, the movie’s music created by Isaac and his other recordings will live on for a long time.

If you have not had an opportunity, you should give the sound track a listen. I’m sure you have heard the Grammy winning title track – but the rest of the album (yes album) ushered in a whole new sound. It was one of the first “funk” albums and is full of what the old folks call “belly rubbing” music. The song won him a Grammy and two Oscars, for “Best Song” and “Best Score” in 1972. That same year he won a Grammy for his double album Black Moses.

Bernie Mac (born Bernard Jeffrey McCullough on October 5, 1957) is a two time Emmy Award-nominated American actor and comedian.

Mac was born in Chicago, Illinois and was raised by a single mother, Mary, who died of cancer when he was sixteen. He started his career was in high school, where he would put on shows for neighborhood kids in Chicago’s south side. During his 20s he worked in a variety of jobs; he was a furniture mover, UPS agent and a bread delivery sales rep.

Go to youtube and watch him do his thing.

Warm-up
Running drills
2x 15-20 meters of:
Skips
Crossovers
Side Shuffles
Carioca

Workout
Med ball Throws and Calisthenics
Backwards Throws – 20 Push-ups
Side Throws – 20 Squats
Thruster Throws – 20 sit-ups

Day 26 of the push-up challenge. Are you up to date? If you are just starting you need 351 to buy in/catch up. I’m off to do my 75 (26 for today and 25+24 for the last 2 days I have missed).

Monday 080804

Day 18 of the push-up ladder. 171 to buy in/catch up.

As they say, the only constant is change. This change, I think, will be for the better. Going forward, we are adding some stuff to the TitanFit mix. We are doing so to put the 10 elements of fitness (see below) to the test. That and to get out of the gym every now and again.

  • Cardiovascular/respiratory endurance – The ability of body systems to gather, process, and deliver oxygen.
  • Stamina – The ability of body systems to process, deliver, store, and utilize energy.
  • Strength – The ability of a muscular unit, or combination of muscular units, to apply force.
  • Flexibility – the ability to maximize the range of motion at a given joint.
  • Power – The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
  • Speed – The ability to minimize the time cycle of a repeated movement.
  • Coordination – The ability to combine several distinct movement patterns into a singular distinct movement.
  • Agility – The ability to minimize transition time from one movement pattern to another.
  • Balance – The ability to control the placement of the bodies center of gravity in relation to its support base.
  • Accuracy – The ability to control movement in a given direction or at a given intensity.

Workout
50 – Jump shots – 1 burpee (yea burpees), or exercise(s) that are hard for you (e.g. ring dips, jump squats, etc…) for every miss!

While using the “glass” is allowable, all shots must begin from OUTSIDE the paint/lane area.

Here’s hoping I do fewer than 50 burpees (yea burpees) today.