Test Your Strength & Longevity

This link will take you to an article on 10 Things Every Lifter Should Be Able to Do, by Dan John. No, that isn't a photograph of me leading off the story, but thanks for asking.

I can do a few of the exercises and will try a few of the other tests during the next month.
What I can do;
1. Bench my bodyweight.
3. Hold a two minute plank.
6. Balance on one foot for 10 seconds ( I actually practice this). I think you should be able to do this with you eyes closed, which I struggle with at times.
9. 30 second bodyweight squat and hold.

What I can't do;
2. Deadlift double my weight. I haven't tried this exercise in years.
4. Sleep with only one pillow. I always use two. I can breathe better with two pillows and it helps with acid reflux. At least that's my excuse.
5. Sit down on floor without using hands, knees or shins. My doctor had me do this the last time I had a physical. I couldn't get back up without using a hand either. Supposedly this particular exercise is a strong indicator of how long you will live. I'm going to work on this exercise. Use this video if you need a demonstration of technique.
7. Hang for 30 seconds and do a pull-up. Repeat if you can, without letting go, up to 10x. Most people can't do 10 of them, or even one or two. I will try this test over the weekend.
8. Long jump my height. Seems like I should be able to, but have no idea. Another one to do soon.
10. Farmer's walk my bodyweight. I don't own enough weight to do this.

Nativity Scene

Felicity Morse ‏@FelicityMorse 9h9 hours ago

A nativity scene without any Jews, Arabs, Africans, refugees or unwed mothers

Practicing Concentration:"being in the moment"

Concentration is an important skill to develop if it doesn't come naturally to you. To get the most out of your training it's important to think about the task at hand.

There are many ways to work on this skill; yoga, meditation, indoor bike training and practicing staying down on the aero bars, remembering to "be in the moment" no matter what the task might be. Think about your form, push yourself to cover the desired distance even on those tough days. 

Maybe, though, you are at the college pool, swimming for the first time in a month since it had been closed during the holiday recess period. Maybe you ran 12 miles earlier in the day and swimming 1,000 yards was the goal for the afternoon workout? As you swim lap after lap getting more and more tired your concentration begins to wain. Even the 1,000 yard distance may be too far for today.

Suddenly, out of the corner of your eye as you take a quick breath, you spot a college girl in a bikini walking along the pool deck. She quickly jumps in the pool, in the lane next to you, but doesn't swim. She begins doing headstands in the water! Strange, but true. Could this be a drill to learn how to hold her breath? Possibly it's some kind of drill for competitive divers? Maybe she is a pole vaulter or gymnast learning how to stay upside down?  I can't tell but my laps are adding up without really thinking about it. The girl continues doing headstands over and over again, coming up for air in-between.

I guess my swimming concentration improved as I finished the workout with 1500 meters completed.

What Do Bicyclists Need to do to Feel Safe on the Roads?

I'm not sure if we need to go this far. Imagine the road rash if you fall! Ouch! Definitely couldn't be clipped in.
But being seen while riding a bike and having drivers be careful around us is of utmost importance. It doesn't matter if the bicyclist has the right of way, the automobile has the speed, power and driver who believes they rule the road.

Sign of the Day