Today was a good day

I went to a counselling session this morning. It went well. I talked about my uncle’s recent suicide and everything else going on in my life. My therapist thinks I’m doing well and I’m inclined to agree. I’ve just got some things to work on.

My parents are finally back in town after being away for the funeral. I talked to my mom quite a bit about my uncle (her brother). It’s been an awful experience for her, but she seems to be handling it well.

This evening I did a set of six 1,000m repeats. They went beautifully. It was just one of those perfect runs where fast feels comfortable and your feet spring off the pavement.

Things are getting better.

Gilgit-Baltistan, Pakistan: Hyderabad Village, Shigar Valley.

Shigar Valley is 32 kilometers from Skardu and one hour drive and was the first town stop up, capital of the relatively prosperous, independent kingdom of Shigar. The valley has an extremely picturesque landscape, and abounds in fruit such as grapes, peaches, pears, walnuts and apricots. Shigar is indeed a trekker’s paradise in Gilgit Baltistan Pakistan. The wild and lush green hauntingly beautiful landscapes of this hidden land are often likened to Tibet - Ladhakh used to be known as ‘Little Tibet’ - and are every bit as dramatic and enticing. Askole is the last settlement in Shigar Valley and valley is 170km long from Skardu to Askole and is the gateway to four of the world’s fourteen highest peaks known as Eight-thousands (above 8,000m). Expeditions to the following peaks are launched from Askole: K2, 2nd , Gasherbrum I, 11th, Broad Peak, 12th, Gasherbrum II, 13th, Gasherbrum III, Gasherbrum IV, 17th, Masherbrum (K1) 22nd, Chogolisa, 36th, Muztagh Tower, Snow Dome, Biarchedi, Trango Towers, Mitre Peak, are the highest of the world.

2,000m row... Ouch

Royally bumming after pre-op appointment. Way up the peninsula, so traffic would have sucked. Wife said, “go hit a workout,” so I dropped in at Redwood City. Haven’t been to that box before. Great to drop in. Molly V was coaching which was cool.

WOD was 1RM push press. Got called a couple of times for that little jerk dip… Then a 10min EMOM of 1 push press at 90% of 1RM…..from the floor. Kinda makes it a clean and press if u ask me.

Then a 2k row.

What a rough distance. Goal was, “don’t be able to stand up when you get off the rower.”

I succeeded.

Bad row though. 7:31. Cool bit - guy next to me admitted after that he was pacing off me which enabled him to push himself to a 7:01, so I got that going for me.

Tomorrow is my last WOD for a while.

Wir öffnen am Samstag, den 20.09.2014!

Es ist soweit, der Paintballpark Westfalen öffnet seine Pforten und Ihr seid herzlichst dazu eingeladen! 12.000m² Spielfläche mit „Panzer“, Autowracks, verschiedenen Gebäuden, Festungen, Türmen, Brücken, Schützengräben und einem Labyrinth erwarten Euch.

Bock zu zocken? Unser Buddy Deal ermöglicht Euch das spielen zu zweit zum Preis von einem. Ach ja, Free Wi-Fi für ALLE haben wir ja auch noch*!

Der Deal ist NUR (!) über diesen Link zu erreichen:

Und nun notiert Euch ganz fett den 20.09 und bestellt direkt im Internet vor. Es gilt wie immer: Wer online bestellt spart doppelt 

Paintballpark Westfalen Team
*Die Nutzung des Wi-Fi Hotspots ist kostenlos, bedingt durch eine hohe Auslastung wird die Konnektivität nicht garantiert!







The official images and info for the Nike Zoom Structure 18!

Strength and growth come from continuous effort — but growing up doesn’t have to mean slowing down, as proven by the new, revolutionary Nike Air Zoom Structure 18. Now in its 18th version, the Nike Air Zoom Structure raises the bar for a running shoe that delivers both speed and stability.

Over the last two-plus decades, Nike designers have debunked the notion that stable means slow. They’ve constantly pushed to make the Nike Structure shoe lighter, smoother and more responsive without sacrificing any of its vaunted stability features. The design of the Structure 18 is a quantum leap from past versions where designers revolutioned it from top to bottom.

The Nike team worked closely with elite athletes such as 10,000m silver medalist Galen Rupp and 3,000m world junior champion Mary Cain for insights to bring the distinctive shoe across the finish line. Rupp, who runs nearly all of his 120 miles per week in the Nike Structure, said the Structure 18 gives him a more stable ride and feels faster all the way through his runs.

“The Nike Structure is the only shoe I’ve trained in since I started running, so it feels special to me to have input in the design of the new one,” Rupp said. “I love the Nike Air Zoom Structure 18 because it hugs my foot in the right places, providing the support I need to go the distance. I was really surprised when I picked them up and felt how light they were. It’s like Nike found a way to magically shave a few ounces off, and because of that, I feel like I can run faster in them.”

The Nike Air Zoom Structure 18 delivers uncompromising stability through the combination of an upper featuring Asymetrical Dynamic Flywire and a triple-density Dynamic Support system in the midsole. The new contoured last — created to provide a better fit and more responsive ride — combined with Nike Zoom Air cushioning, provides added toe spring for the snappy, quick-off-the-ground feel athletes expect from Nike Zoom Air.

Designed to provide runners with support and cushioning, the innovative Dynamic Support system uses opposing wedges of foam with different densities to help slow the rate of pronation. Designers enhanced the support in the Nike Air Zoom Structure 18 by adding a third, high-density foam to the existing system. When needed, the three-density Dynamic Support system kicks in to help provide added support and enhance the smooth transition upon foot strike.

The design also features a Nike Engineered Mesh upper with Asymetrical Nike Flywire cables that wrap the foot and provide support without the bulkiness of previous models, letting the foot move naturally. Nike Engineered Mesh also improves comfort and breathability. Nike Engineered Mesh enables designers to precision-engineer ventilation and lightweight support where needed most, improving comfort and breathability.

Nike’s Zoom Air technology is the fastest, most responsive Nike Air cushioning, making it the cushioning of choice for many elite and everyday athletes. Highly responsive Nike Zoom Air cushioning in the forefoot combined with the added toe spring of the new Zoom last, provides the Structure 18 with a responsive snap and fast transition.

 “We designed the Zoom Air collection to be a revolution in speed,” said Rob Dolan, Nike VP and Creative Director, Footwear. “Whether athletes are racing or training, they repeatedly ask for Zoom Air because they love that fast, snappy, responsive ride and the energy return they get from it.”

For the first time, the Nike Air Zoom Structure 18 will be available for customization with NIKEiD on starting Sept. 25. NIKEiD will exclusively provide choices in widths, sockliners and personalization with colors, color-fade graphics and characters. The inline Nike Air Zoom Structure 18 will be available on starting Oct 2.

"In the valley."| spent overnight in Chachagui and saw the stars at an elevation of approx 2,000m above sea level. Truly another experience. This view is also a breath taker. #shiaoinpasto #AIESEC #colombia #pasto

Bride Breaks Wedding Dress World Record With Biggest Train

Bride Breaks Wedding Dress World Record With Biggest Train

This Wedding dress is presumably not what most women have in mind. Just check out Jing Mei’s wedding dress.

Her wedding in China was made more of an event when the bride turned up to the official photography shoot with her dress train stretching almost 3,000m behind her. Jing is hoping to have it verified as the longest in the world by the Guinness World Records. Jing Mei told journalists:

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Morning (Gym):
Row: 1,000m 5:00
Deadlift: 10x 120#, 10x 170#, 10x 210#
Curls: 10x 20#, 10x 20#, 10x 20#
Military Press: 10x 65#, 10x 65#, 10x 65#
Reverse Curl Pulldown: 10x 50#, 10x 50#, 10x 50#
Bent Over Row: 10x 65#, 10x 65#, 10x 65#
Run: 1mile

Afternoon (w boys):
3 rounds:
Run: 1mile
Tire Flips: 10x
Hill Sprints: 5x
Box Jumps: 10x
Pushups: 5x

Kata: T1, T1, T2, T3 + Basics Drill

Free sparring with the boys, wrestling, MMA, Kickboxing


morocco mall

Morocco Mall is the largest shopping center in Africa with 200 000m² of floor space in Casablanca, Morocco.The mall features a massive 1,000,000 litre aquarium that contains over 40 different species of fish. The aquarium is called “Aquadream” and was designed and built by International Concept Management (ICM). Visitors have the opportunity to take a ride through the center of the cylinder shaped aquarium with a 360-degree view of the sea life. Visitors can also go scuba diving with a professional instructor inside the aquarium. x

18 Settembre  Amasya   riposo

Oggi dedicato alla visita della citta’ almeno al mattino, poi fiacca nel pomeriggio in vista dei prossimi 3 giorni, di cui almeno uno impegnativo con oltre 2.000m di salita.

Prima di tutto le tombe dei re del regno del Ponto, 2200 anni fa, scavate nella roccia tutto a mano perche’ i demolitori pneumatici, probabilmente, non esistevano ancora. Sono sulla parete rocciosa che sovrasta la parte antica di Amasya, subito a monte delle case ottomane. Un po di scale per arrivare alla piattaforma sotto le tombe e poi, un po a destra un po a sinistra le 5 grotte principali. Sono tutte fatte con lo stesso concetto: la roccia viene scavata tutto attorno ad un cubo centrale di alcuni metri di lato,  sopra, ai lati, dietro, che e’ la vera tomba al cui interno e’ ricavata la stanza dove viene depositato il corpo. Alcuni di questi cubi sono lavorati di fino, con pareti esterne molto lisce e perpendicolari, altri sono un po’ piu’ grossolani e tutte le tombe sono collegate da scale interamente intagliate nella roccia: un vero lavoro titanico e pericoloso, considerati i tempi. La vista che si gode sulla citta’ e’ notevole e si vedono ancora molte moschee e madrase, di cui la principale in un giardino curatissimo.

Dopo siamo andati la museo che ha una grande quantita’ di reperti dal periodo del bronzo ( circa 3.000 anni avanti Cristo) al periodo post romanico, a testimonianza del importanza di Amasya. Mi ha destato una certa curiosita’ in fatto che anche ai tempi dei romani fosse in voga la mummificazione dei personaggi piu’ in vista e infatti sono esposte alcune di queste mummie, alcune ancora in buon stato di conservazione.