Urban Bluegrass

When 'dieting' to lose fat...

2010-04-12T12:57:00.004-06:00

Eat and live to be healthy. Loss of excess body fat should be a byproduct of improving health. Good health does not precipitate from fat loss exclusively so in order to end up with both health and improved body composition, work toward the changes that improve health.

The Primal Blueprint

2010-03-17T12:40:00.004-06:00

Following the primal blueprint has changed my life for the better in every way. In addition to tirelessly producing great content every day at MarksDailyApple.com, Mark Sisson has compiled the great book which was a pleasure to read cover to cover. This is a great reference book for going primal.

Mark Sisson is shooting to get his book, The Primal Blueprint, to the top of the charts and he’s giving away a ton of free stuff to encourage you to buy his book within a single 24 hour period. It’s a win-win-win offer. I get the satisfaction of providing you with the offer, you get a bunch of freebies, and Mark gets the exposure for his book that it deserves.

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1) A personal invite to a 2-hour Live Webcast Q&A Session. Ask Mark anything you want. He’ll be answering as many questions as he can about weight loss, muscle building and anything else that interests you.

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3) Access to a password-protected audio interview – “Special Report: 10 Reasons You’re Sick (And How to Get Better)” ($24.99 value, yours free!)

4) A convenient and exclusive e-book (PDF) of 25 Primal Blueprint Recipes from Mark’s Daily Apple

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Then all you have to do to get your free gifts is just email Mark the receipt you'll get from Amazon.com by tomorrow, 12 pm PST, and he’ll slide your free gifts right over to you. (By the way if you don't absolutely love The Primal Blueprint, they'll REFUND EVERY DIME. You still get to participate in the Live Q&A and get all the free bonuses for your trouble.)

To sweeten the deal he’s put together some additional ways for you to get some extra freebies. You can read all about them here.

If you’ve been thinking about buying the Primal Blueprint this is the perfect opportunity, so buy it now and secure all the freebies before this limited-time offer ends.

P.S: Remember, to receive your free gift package you must email Mark the receipt by noon Pacific Standard Time tomorrow!

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The War on Drugs

2009-09-21T10:25:00.002-06:00

"Beyond the demographic change, there is a perception that after 40 years of blood, sweat and tears, the war on drugs - formally declared by President Richard Nixon in 1969, a month before the Woodstock festival - has failed to reduce the availability of illegal drugs, has enriched and empowered organized crime gangs, and has subjected millions of people to arrest who pose little threat to anyone but themselves."

-Fortune Magazine, Rodger Parloff

Primal Challenge Month

2009-08-12T08:54:00.004-06:00

If you don't know about the primal challenge, you probably don't know about Mark Sisson. If you're interested in remedying that condition, head over to: http://www.marksdailyapple.com/

In addition to my normal primal diet, I have decided to attempt August almost completely without sweets. Even chocolate. I've also got a new plan written up for my weekly activity based on completing The Primal Blueprint.

Monday – Move Slowly, Play or Rest
Tuesday – Lift Heavy Things
Wednesday – Move Slowly, Play or Rest
Thursday – HIIT
Friday – Move Slowly, Play or Rest
Saturday – Lift Heavy Things
Sunday – Sprint

Vibrams in the Mountains

2009-05-07T21:50:00.004-06:00

Lately I've been lucky enough to find time in the mountains with only my Vibram Five Fingers between me and the mountain below. Taking on normal mountain hikes using your feet the way they were designed really changes things. My feet are finally tough enough to handle hours of rough terrain without any of the 'support' my normal shoes were offering me. In the same sense as a cast can be supportive. Though you can expect the same muscle atrophy that results from any cast.

The barefoot culture seems to be enlightened to the notion that our feet really do have a function other than something to fasten a tight fitting highly padded wedge shaped running apparatus to.

A great site I was recently turned on to, birthdayshoes.com, shows all sorts of folks out enjoying their feet and learning how to walk again. They've also posted a picture of me!

Travel Workouts

2009-04-26T09:44:00.004-06:00

I recently went on a vacation backed up to the end of a business trip. This meant I was away from my gym for about 12 days. Fortunately, I didn't miss a single workout! My Indian clubs and 1 16kg kettlebell were along for the ride and it was great to workout in cool California mornings outdoors this early in the season.

Swing and snatch Tabata intervals and a clean and press ladder up to 10. Plenty to do on the road. The Indian clubs were lightweight and more than enough exercise for traveling. If I had to do a plane trip instead of a road trip, the Indian clubs would be my first choice with only 4lbs added to the luggage total. With today's strict air guidelines, the kettlebell just doesn't fly.

Indian Clubs

2009-04-26T09:36:00.002-06:00

I found these lovely clubs in pictures of old time strongmen and decided to investigate. It appears that these fairly light clubs (only 2lbs each) were used in some sort of a combination flexibility and aerobics class. While many practice them alone at home, it was also popular to practice them in groups!

I have been doing some basic movements with them and while it does not feel tremendously taxing, it created a great deal of soreness in my shoulders and wrists. My wrists will need time to catch up to this type of flexibility and exertion but that does not bar the more 'locked' types of movements. These bend at the elbow when needed but most of the flexibility comes from the shoulder girdle. It seems to me that the shoulder girdle is the most intensely and completely worked area following an Indian club workout. Combined with kettlebells, these are the perfect upper body flexibility compliment.

The Keyboard Jockey Gym is Born

2009-03-21T22:27:00.005-06:00

After much toil against the dreaded garage junk, a section has been liberated and reclaimed in the name of fitness. Right now I only have the basics but it is a great start and it feels so good to have it all in one place. Also, my new 16kg kettlebells from Ader are the best; they are my favorite kettlebells yet.

Press Ladder - Moderate

2009-03-13T08:58:00.005-06:00

Yesterday is the follow-up to the light press ladders of Tuesday. I did 1, 2, 3 rep ladders with the 24kg for 5 rounds then followed up with some slow fall fast rise full extension push-ups on the parallettes.

Today will be ring work. Pull-ups, ring dips, knee to elbows, skin-the-cat, inversion work, etc.

Press and Swing Ladders

2009-03-10T19:59:00.002-06:00

Today was a "light day" RKC program for kettlebell clean and press and kettlebell swings. The moderate and hard days are with the 24kg.

5 rounds with 16kg of:
15 Clean and Press each arm
15 single arm swings each arm

32kg

2009-03-08T15:05:00.002-06:00

Today is a rest day. Saturday was a low rep workout with the 32kg kettlebell. The 24kg ladders have really paid off.

With 32kg kettlebell:
10 two handed swing warm-up
5 snatches per arm, 3 press per arm, 1 Turkish get-up per arm

Thanks CrossFit

2009-03-06T20:54:00.004-07:00

Today is a modification of "Jackie" on CrossFit.com applied to my tools and capacity.

120 16kg swings
50 16kg clean and thruster
18 strict ring pullups

My time today was 10:10, max heart rate of 179, average of 155.

Keyboard Jockey Push Circuit

2009-03-03T09:06:00.003-07:00

Yesterday's variety day included some windmills, halos, and heavy singles with the 32kg kettlebell.

Today's circuit is mostly push. The circuit is hitting the shoulders from two very different angles with thrusters and full extension parallette push-ups. The turkish get-ups are a static load through the shoulder's full range of motion. The end of the circuit is the only static pull in the group for a 'break', with the focus actually being on a stable core to bring knees to right angle elbows on the rings. Special note today, turkish get-ups and knee-to-elbows are both exercises that should be practiced with an emphasis on smooth natural articulation through the full range of motion. These exercises should not be hurried, perform each smoothly and completely regardless of the time it takes. Any rep that is hurried, incomplete or executed with momentum instead of control does not count.

2 rounds for time of:

20 single arm kettlebell thrusters
10 turkish get-ups
20 parallette push-ups
10 ring knee-to-elbows

My time today was 15:30, max heart rate of 185, average of 165.

Back from Vacation - Kettlebell Multi-Ladder

2009-03-02T08:33:00.004-07:00

I just got back from a week on the road, working my kettlebell at gas stations and living rooms alike. Nothing structured, just enough to stay loose and stretched.

Sunday, March first was my first day back and I decided to do a kettlebell multi-ladder to get used to working under an increased cardio load at altitude again. Using the 16kg kettlebell and moving quickly, no stops for rungs:

Each Arm:
Swing ladder (1,2,3,4,5)
Snatch ladder (1,2,3,4,5)
Clean and Press ladder (1,2,3,4,5)
Snatch ladder (1,2,3,4,5)
Swing ladder (1,2,3,4,5)

It feels good to be back. Going to do some additional variety today, maybe a light circuit.

Keyboard Jockey Workouts - Designing the First Circuit

2009-02-20T12:02:00.002-07:00

Today begins the first in a series of new circuits that I am experimenting with. This circuit was created by me but I won't necessarily be making all of them.

Small Disclaimer:
I am not a fitness expert, athlete, or trainer. I do not belong to a gym. I do not time my workouts to compete with anyone but myself. These workouts are designed around my current goals and fitness level. They are not intended as advice or instruction.

I do not count a rep that does not have complete ROM or perfect form. This is essential for making the time meaningful and is critical to avoiding injury.

The idea:
10 fireman squat curl press with 30lbs dumbbells
10 16kg Turkish get-ups with 2 snatches on top of each
10 ring pull-ups

3 rounds for time
The first attempt:
I was able to do two rounds with great difficulty at 13:54. My average heart rate was 171, maxing out at 188. The limiting factor for this circuit was the ring pull-ups. The next time this circuit comes up I need to either be better at ring pull-ups, do the 10 on a bar, or drop to doing 6 ring pull-ups. The second round I had to do a 4, 3, 2, 1 ladder to finish my ring pull-ups, 6 pull-ups would require a much more manageable 3, 2, 1 ladder. Three rounds is the goal for next time.

2009-02-01T10:30:00.005-07:00

Guitar Hero is the amusement park that was built on top of the ruins of music education's place in the home. On the plus side, Rock Band is the shopping mall that was built next door.

2008-11-10T02:34:00.005-07:00

Justice is blind, as if it were recently sighted and swept briskly to stumbling with swings at piñatas. The freshly aimless find balance in crashing about whilst the faith of the people is sputtering out. Control cannot change all the things that we are in that perfect illusion forever afar.

2008-10-16T19:13:00.003-06:00

Law is meaningless

when it does not apply to

those enforcing it.

Haiku for my bum bear

2008-09-28T08:36:00.006-06:00

Thrashing and tearing
a blunderous black bear-ing
trash turned into treats.

Wobbles and pitches
to follow the garbage and
drink down drain ditches.

The bear has no dread,
so full from the spread left spread
all across the yard.

Human

2008-09-13T11:05:00.005-06:00

Hypocrite, yes but not what it seems
Hypocritical, but not an illuminative digression
It isn't a mark on remarkable difference
It won't split the chord on discordant dull harmony

It is all mired there, though it is not far from here
It pervades all there is, in this defenseless mess
In euphonic similarity, it's all that I blame
It isn't the awful, the sinful, the rest
It's everyone here, one murderous blink

The Infamous Stringdusters

2008-08-07T23:22:00.002-06:00

...what bluegrass would sound like if everyone practiced more

Red

2008-06-25T18:14:00.002-06:00

A new album, thanks Rivers. Rifling through these tracks as they roll by time after time, I am helpless to stop enjoying it more and more. This adjustment period for a Weezer album has become a very familiar curve. Of course it doesn't do anything to help mitigate the effects of such a thing. Right off I'm not sure if the album delivers, there are gems but I'm not really ready to enjoy it. A few times later all the choruses are in my head and starting to take over. The immediately insulting nature of such a bridge as is sandwiched in the myriad of styles of "I Am The Greatest Man That Ever Lived" makes me feel like I've just been tricked but I want it again. Again I've been forced to comply with what Rivers wants me to like but that feeling of unrest is no where to be found when I reach for it.

A cat named Stevens found a faith he could believe in? Fabulous.

A Gift...

2008-06-01T13:49:00.002-06:00

Cremation: become a pollutant that will be cherished for generations.

The End

2008-05-22T13:32:00.001-06:00

Rapid pulse gets stronger, open capillaries bring power to the machine
Chills crawl through hands riding calming steel
Breath comes more quickly now, driving deep but never satisfying
Alert and anger as the symphony of panic sets in
Sharp resolve and action, a moment of fleeting confidence
The balance of equations, the remainder of energy in unrest
The illusion of resolution operating in confusion masquerades as the end

Safety Dance - Road Edition

2008-04-24T13:06:00.006-06:00

A curious query crossed my mind as I traversed a now much longer interstate trip than in recent times. Pretending as though there is a choice, amongst the dangers of the open road, which poses more of a threat, vehicles in the hands of the police, a drunk or an idiot? The police are out enforcing rigorous preemptive law to ensure people are more than adequately punished before they commit a crime to drive revenue to drive more per capita traffic units to drive more revenue. Now don't confuse the intent of this particular musing. There are probably a solid 10% of the police force that focuses on actual crime, but only in a very reactive state. This is not unforeseeable as the actual workforce is tied up fining citizens and ensuring they travel at 35mph as opposed to 37mph. A noble task to be sure, though I do wonder about it's effectiveness. The drunk and the idiot are sharing similar ground. An idiot is always more dangerous than a drunk on the road, but a drunken idiot obviously reigns supreme. Often, it is very hard to distinguish between these two on the open road.

My curiosity comes from the similarity of these three groups in their interactions with the road system. They each serve only their own interests but don't openly admit it. All three will tell you they are not a threat. All three cause traffic disruptions. All three ignore the laws and do as they please. The police will say the drunks are the problem, the drunks will say the police are the problem, and of course the idiots say everyone and everything else is the problem provided it is not them.

The Odd Couple - Gnarls Barkley

2008-03-29T17:18:00.003-06:00

Thirteen high energy tracks from the duo wearing aliases of Cee-Lo Green and Danger Mouse. Both joined with a deep list of significant past achievements, and it shows. This is the second release from Gnarls Barkley and displays the appropriate amount of growth I've come to expect from the top tier of today's performing and recording artists.

Although the album is only 39 minutes, it will not leave you wanting and you'll find yourself coming back for more faster than usual. The album art related updates to their website are definitely worth checking out, very smooth and creative.

That's all for now,
The Letter J

A Common Power Struggle

2008-02-29T22:03:00.005-07:00

We know the machines have to get smarter, the goal is to be always moving forward, adding more value, cutting costs, getting more and getting it faster. Just to discuss briefly, the first school of thought represented is that of Cisco, related by John Chambers (CEO). A person can look at things from a network hardware point of view, watching the development of network hardware and observe that as time goes on, applications move into switches and network hardware. They become network services and are then expected on the hardware, such as a firewall. This assimilation brings with it many benefits which are blood on the lips of a thirsty greenback seekers who seek to find a model and ride it until the money stops flowing. You need only see the toilet paper roll/iPod dock to know what I am talking about. From this perspective, if some applications moving to network hardware is good, more would be even better, right? Cisco's latest marketing materials and corporate direction is towards very 'smart' hardware that can do amazing things for an industry seeking virtualization. I have mentioned Cisco, but make no mistake, this is not a one horse show. Many other companies are readying for the same vision.

The idea, non-technically, is to make all of the resources in a data center flexible, so that where you need the power is where it goes. Machines that have special abilities being used for what they are most effective at performing. A most exciting concept is utilizing processor power or memory from other servers that are not running that specific application. The systems for this are often proprietary, expensive, and a massive undertaking. In addition to the high starting cost, the distinct possibility of high ongoing costs as a result of proprietary hardware/software looms over this concept to the point that I wouldn't expect the market to take to it quickly, if at all.

The other side of the house would comment that they've observed increased processing power in even the smallest 'end' devices. This exponential growth in power and subsequently power/cost leads to the conclusion that the network should remain as it is, the link between devices as opposed to replacements for them.

Where the line will be drawn is uncertain, although my wager would not be with the smart network crowd, it seems more likely we'll see a compromise than either vision capturing the majority.

The Letter J

Punch Brothers - Punch

2008-02-27T20:25:00.001-07:00

Released Tuesday February 26th, 2008.

Finally the next thing has arrived to dominate my obsession. Such as it is at my level of affective domain for music, it can and by definition must consume me.

The CD contains 8 tracks of original material, half written as a group, half by Chris Thile alone. What you should expect is that it is the most amazing thing I've heard to date, what you won't expect is how exactly it is that good. A 3:34 opener that was used as an early single. The next 42 minutes were composed by Chris Thile in a 4 Movement dream called The Blind Leaving The Blind. They wrap the modest length (56 minutes) 8 track album up with 3 more outstanding band compositions.

-Background-
With my mind fresh with ideas from Oliver Sacks, I wonder about what it is that makes something sound good to someone and the amount of power it is subsequently given over the mind and body. It seems that at a rudimentary level that a synthetic series of tones in intervals could be played that would please a human, but we all know that is not entirely the case. I believe that the complexity and variability is due to the close relationship of music to our language processors, not of spoken word but of music language built from experience and environment much like the dialect of spoken language is built.

Back to the topic at hand, it was not immediately clear to me what I liked about Punch. It feels like it accesses so many of my interests in music all at once. It is brimming with technical excellence, compositional complexity and honest beauty that satisfies in a way that I will spend months adjusting to.

The Letter J

p.s.
Dear Punch Brothers,
Go Punch Brothers!

Music Statistics with QlikView

2008-02-25T21:05:00.000-07:00

QlikView is a product/suite that is used for clever presentation of data in clickable formats for people who like pictures to explain their data as opposed to actual data. For those who absolutely love seeing their metrics and KPI's as inappropriate "speed gauge" style indicators, this product has it down. The data is loaded from your desired datasource into a local file which greatly reduces the rendering time while making the solution a lot less "on-demand" than I prefer. Alas, it is in use and the people have embraced it.

In addition to the business application, there is a much more interesting section of data loaded on their website connected to MediaGuide to provide music information. Slightly limited, but all things considered, pretty cool.

http://demo.qlikview.com/QlikView/AJAX/MusiqTracker/

The Letter J