We’ve got a new extra program at the Box: Power Hour. This is not to be confused in any way with the evangelical christian “Hour of Power”; Power Hour at the Box involves lifting weights, not souls. Its a 15 week program focused on increasing strength and I signed up right away. Stronger is better, right?

This past week we were busy drawing a baseline for certain skills and exercises. Yeah. I scored a big fat 0 for the pull-up. Good news is that things can only get better from there.

After the Wedenesday night Power Hour, I waved a cheery goodbye and said, “ See ya’ll Saturday,” before tottering down the stairs (I maxed out on 100 kg. on my deadlift and the glutes and quads were complaining a bit on the way down to the parking lot). Mark S., you know, Mr. “Rondje Hazemeyer” looked shocked, and asked, “ You mean you aren’t going to do any regular workouts this week?” If ever a gauntlet was thrown…I said I might just make it on Friday morning.

So part of the Power Hour gig is making sure you’re nutrition is up to par. To this end, I’m supplementing Creatine. So is Mark S., but I have another secret supplement, a little nutritional edge…

Thursday was officially a rest day, but I was getting antsy after dinner and decided to go for a little run around Moershoek. It wasn’t going badly, except that on the way back, a couple hundred meters from my front door, I took in a big gulp of air and a fat fly. A few years ago, I was bitten by a spider and have been waiting ever since for my Spiderman powers to kick in. Could swallowing the fly be part of the larger plan? No? I didn’t think so either, and gagged all the way home, without bringing up the fly. I must have had ten glasses of water to wash that thing down. Then again, it’s pure protein. Icky but pure protein.

Fly ot Superfly?

Between the run and the fly trauma, I went to bed early, telling Vince that I’d be up at 8 to be on time for the Friday morning WOD.

This morning I wasn’t feeling too keen. I was also sure I had fly-breath. It would have been nice to sleep late and take it easy all day to get over the fly. I figured I’d peek at the WOD and if it wasn’t a (½) Murph , Mr. Joshua, Chipper or something too gnarly, maybe I’d check in at the Box.

Friday 9-11
The Box is closed on Sunday, so the September 11 workout was planned in for today.

Skill: All Movements & Movement Standards
WOD:
11 Box Jumps (24″/30″)
11 Thrusters (40/60 kg)
11 Burpee Chest to Bar Pull-ups
11 Power Cleans (40/60 kg)
11 Handstand Push-ups
11 Kettlebell Swings (16/24 kg)
11 Toes to Bar
11 Deadlifts (60/80 kg)
11 Push Jerk (40/60 kg)

Geez Louise! How could I not go?

I love my home country, but I’m not a big flag waver. I’m a Jeffersonian: Dissent is the highest form of patriotism. Like Colin Kaepernick, I’ve at times refused to stand for the National Anthem in protest. Unlike Kap, I’m not a public figure, so nobody crucified me in the press or social media. My reaction to the attacks on September 11, 2001 was not, “How dare they?” but “ Oh! The humanity!” Because in that instant I realised things were never going to be the same again for anybody. What I remember most that dreadful day was watching the people not running away from, but running toward the mayhem, the front-line people; firefighters, law-enforcement, emergency crews, medics of all kinds. On September 11th I remember and honor these brave souls. For them I got out of bed and hauled my little self to the Box this morning.