Daily Archives: January 16, 2011

2 posts

Martin’s Funeral

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Editor’s Note: I’m reposting this today in celebration of Martin Luther King, Jr. Day.

Has there ever been a more talented human being than Bill Cosby? Yeah, he may have gone far off the deep end of get-off-my-lawn crankiness in recent years, but not only was he maybe the greatest standup comedian of all time and starred in and produced one of the greatest sitcoms of all time, but he actually is a pretty amazing composer and musician.

Here’s “Martin’s Funeral,” his requiem for Martin Luther King, Jr. (It was later sampled by A Tribe Called Quest).

Crassercise: you did better than I did

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Well.

For all of my best intentions, I made it to the pool twice.

Hit me with your results and I’ll add them to this post.

Name What you did How you feel
SWC 2x Swim Feeling okay, but unimpressed
MOL 3xYoga; 2xWalk/Elliptical; some other

I’m not going to make any excuses for myself, so I’ll give you one of my favorite one mile swim workouts. It’s a broken mile. It’s easy, but you do have to keep track of things in your head – AND you have to pick up speed as you go. Take about 10 seconds in between each.

1×275 (11 lengths of the pool) – warm up
1×250 (10) – moderate
1×225 (9) – moderate
1×200 (8) – faster
1×175 (7) – faster
1×150 (6) – faster
1×125 (5) – faster
1×100 (4) – sprint
1×75 (3) – sprint
1×50 (2) – sprint
1×25 (1) – sprint

Then do a 100-200 cool down.