Adarq.org

Thanks fellas.

In other news, I used a "Tiger Tail" last night for the first time. Gonna have to get me one of those at some point. For the time being foam roller + lacrosse ball works great but the roller is, um, kind of hard to carry around. I continue to love my gym. Cool people all around.

http://www.amazon.com/Tiger-Tail-Rolling-Muscle-Massager/dp/B000FE82QU/ref=sr_1_1?ie=UTF8&s=hpc&qid=1281714837&sr=8-1-catcorr

I cannot comment on how well rated he is, but those were some sick dunks, for a fool of a Took, that is.

By underrated I mean that no one talks about Scottie Pippen as a great dunker cause he never won any contests or anything. But as an in-game dunker he was a god damn menace.

And even when he was in contests, he got fucked over by the judges. Case in point, this filthy free-throw-line jam from the 1990 Slam Dunk Contest did not get a 50, while Jordan's more stylish and more famous but shorter dunk did:

<a href="http://www.youtube.com/watch?v=BSme4QmiLcs" target="_blank">http://www.youtube.com/watch?v=BSme4QmiLcs</a>

Joe pretty much nailed it with that Madonna picture. POW camp status, coming up.

Big Chief is such an awesome song.

warm up
perfunctory foam roll
played catch (baseball)
jump rope
mobility

ankle rehab

work
trap bar DL 3x8x290
BSS 3x12x80 -- like the high reps
row x500m to cool legs down
core x2
--front plank x60s
--side plan x30s/ea

cool down
stretch

Perhaps you should do the pullups, rows and pushups before the endurance test?

Yeah I meant for it to come last. Good point.

Nice overview of the way the body uses its various energy systems during physical activity:

http://www.vcaa.vic.edu.au/vce/studies/physicaledu/EnrgSys.pdf

With respect to the first vid in your last post:

"The scientists set up a high speed camera...at the 15km mark of the race, and captured most of the runners coming through. In total, they were able to observe the foot strike of 248 men and 35 women, and characterize them...

...the finding is the following:

    * The vast majority (75%) of the elite runners land on the heel"

http://www.sportsscientists.com/2008/04/running-technique-footstrike.html

In short, as many people in the barefooting movement are smug morons as in Paleo or Crossfit. Not to denigrate barefoot running by comparing it to the latter two, and I believe in barefoot running in principle. But the point stands that it's a movement and therefore many of its most enthusiastic supporters are just zealots.