Sunday, January 25, 2015

Amazonia: Snowday

I wish I were a meteorologist: we are going to postpone the Quarters workout until Tuesday.

Begin with 8 minute Abs.

21 perfect pushups. Do as many reps in 1 set as you can do well. This may mean 21 sets of 1 or 7 sets of 3. Push yourself, focus on form.

30 seconds calisthenic pushup. Like a plank but from the pushup position.

21 seated dips. Use a chair or coffee table to dip from.

30 second bridge. Like a crab walk without the walk.

3 sets of 70 air squats. Yep, 210. Short break in between sets.

30 seconds calisthenic pushup.

3 more perfect pushups.

30 second bridge.

Finish with 8 minutes abs.

Your arms should be rubber by the end. Max effort. Should take about 40 mins all in.

Saturday, January 24, 2015

Amazonia: Quarters

This workout is for Sunday 25th, of January 2015.


Begin today's workout with "8 minute Abs":
http://youtu.be/dfwnCDvd1WA

4 exercises, 30 seconds each, 4 sets, No Rest.

30 Seconds Half Sit-ups
30 Seconds Leg Raises
30 Seconds Plank
30 seconds Knee Crunches

Repeat x3

This part is to be completed outside:

50 yards of walking lunges (about 50 reps) (Alt. 75 Air squats)
Walk/Jog 1/4 Mile
Jog/Run 3.2 Miles
Walk/Jog 1/4 Mile
50 yards of walking lunges (about 50 reps)

End the work out with "8 minute Abs."

The whole point of this workout is to get outside and take advantage of the fresh air.

It is based off a quarter section of land, so if you live in the country go around your quarter-section.

If you are in town follow this link for route: http://www.walkjogrun.net/routes/current_route.cfm?rid=1D19A378-9AC9-A2E7-EEDFEF704021088E&success=1

Double Soul Bonus: Get your kids/spouse/neighbor/lover/dog to join you and gain an extra point.

If you cannot complete the run/jog then walk. Get out side, distance is key.

Counts as Cardio/Conditioning/Core for Sunday.



Energy and Green



When it comes to energy, ‘Green’ has many, many meanings.
Green is the On Button of your coffee maker and the color of the load indicator on the transformer that powers it.

Green is about efficiency and continually decreasing the consumption of the tools we use every day. 
Green is about producing energy in the most responsible and long-term-cost-effective way.

 Green is about our energy’s effect upon the Mother Nature we all love: It can be the deep mossy green of spring grass or the neon green of polluted river algae.

Green is about dollars saved. As much as 20% of the retail price of anything you buy is accrued by the overhead associated with energy. Energy to extract, to produce it, energy to package it and process it, to ship and haul it, energy to market it and operate it.

Every dollar saved on producing and distributing energy is a dollar saved at the cash register.
For all of our technological advancements since Alexander Graham Bell the power grid in America is largely the same as it has always been: one way and dumb.

The City is doing a great job installing smart-meters in the homes and businesses around Arlington. Installing and networking smart-meters is the first step towards and much smarter grid, two-way power distribution and much lower costs.

 As of January the City is about 1/3 complete with smart meter installation. In the mean time how can we affect lower energy prices and lower our bottom lines? Not at the source but at the end-user; in our homes and in our businesses.



Heartland Consumers Power District, in Madison, produces and distributes the power that the City manages for the citizens of Arlington. They understand how much can be saved by the end-user and have put a number of lucrative energy-efficiency incentives on the table for both home owners and business owners.

Heartland calls their energy efficiency program Power Forward. You can see a comprehensive list of the incentives, as well as energy saving tips, at www.hcpd.com/energyefficiency . Heartland hasn’t addressed everything Green but this is a great start.

I will give you the cliff-notes version here: purchasing energy-star appliance is worth cash, replacing older major appliances such as your central air unit can earn a rebates and the newest incentive is for buying LED lights for your home.

Heartland is offering a $5 rebate for each new LED light you purchase. LED lights are up to 95% more efficient than the old incandescent bulbs and basically last forever.

Business can also cash in on the LED lights as well as numerous other incentives for creating jobs, replacing inefficient old systems and expanding economic development.

Visit the same website I listed above to find out more, print an application and see how you, the business owner, may be eligible for a free year of electricity.

Rebates are not mutually exclusive: you can get the incentives for your home and for your business – for each separate business entity actually.


In the future we need to have a community discussion about greener production and distributed generation like a community solar farm, a Kingsbury County wind farm or solar shingles. But, in the meantime visit Heartland’s Power Forward page to see how you can start going Green.

Thursday, January 22, 2015

Amazonia: Iron Woman

For: Friday, 23rd of January, 2015


All right this one'll be tough: Based off of the Iron Man Triathlon.

We are going to split the 2.4 mile swim, 26.2 mile run and 112 mile bike between the 15 of us:

Group 1 (30-40 mins): Swim, Bike, Run

1.75 mile Run or elliptical (If your run time was 11 min or less, run - otherwise elliptical)

7.5 mile bike @ 7

250m Row @ 7

Group 2 (20-25 mins): Upper Body Strength Training/Toning

3 (Sets) x (of) 7 (Repetitions) Dumbell Curls @ 15#, 10#, 8#
http://youtu.be/av7-8igSXTs

3x7 Seated Row @ 40#, 30#, 20#

http://youtu.be/7qK7x-d8V2A

21 Rope Crunch Pulldowns @ 15#


http://youtu.be/7gQiyWu4rfE

3x7 Shoulder Press @ 25#, 20#, 15#
http://youtu.be/Wqq43dKW1TU

3x21 Vertical Chest Press @ 5# (Fast as you can)


3x7 Bow-Flex Bench Press @ 20# (Fast Again)

http://youtu.be/Zqq2YrC_9qM

112 Jump Rope


This work out will take a cool 60 mins, so those that show at 530 will start right at 530. Motivate your Sisters and call out as you finish the Run/Bike/Swim so we can avoid a bottleneck.

Kick some butt and finish strong for the weeks-end.

 Core Workout (To be completed on your own, follow along):

45 seconds - 1min per exercise:

1. Flutterkicks
2. Reaching Oblique Crunch
3. Side Hip Raises (Right)
4. Side Hip Raises (Left)
5. Russain Twist
6. Toe Touch
7. Leg Pulls (Down)
8. Leg Pulls (Up)
9. Toe Taps
10. Frog Kicks

10 mins, max effort




Winning in the Green Frenzy

Right now somebody, somewhere, is defining what sustainability means for your industry, business, and products. Almost everywhere you look—textiles, communications, agriculture, autos, high tech—green competition is shifting from a race to launch ecofriendly products to a battle over what constitutes a green product in the first place. The definition can vary from one industry, business, or product class to the next. But whatever your business, if you’re not engaged in the debate and in shaping the rules, you risk being assessed against sustainability standards you can’t meet. Worse, you may be left behind by a shrewd competitor that has strategically positioned itself as a certified paragon of the new green ideal.
Producing sustainability standards is a multiplayer melee we call the green frenzy, because it is like a feeding frenzy in the wild—a tooth-and-claw competition among a growing pack of stakeholders including environmental activists, think tanks, bloggers, industry associations, consultants, and your rivals, all clamoring to establish and impose their own green standards.
Like a feeding frenzy in the wild, the green frenzy is a tooth-and-claw competition among a growing pack of stakeholders.
In the coffee industry, for example, more than a dozen standards currently compete, affecting everything from pesticide use to workers’ housing to bird friendliness. (Just one of these, the Rainforest Alliance sustainable agriculture certification for coffee production, has some 100 criteria.) Each of the various standards has a constituency working to define the benchmarks for “sustainable coffee.” Some are backed by nonprofits such as the Audubon Society and TransFair, others by companies such as Starbucks and NestlĂ©.
How should companies confront the green frenzy? As part of our research on green-product strategy (see “Growing Green,” HBR June 2010), we’ve developed a framework based on in-depth case studies and interviews with leaders in sustainability stakeholder groups. As we explain below, how you engage depends on your company’s capabilities, the competitive landscape, and, most important, the degree of sustainability standardization in your industry.
In our experience, executives are of two minds regarding sustainability standards. Some view them as distractions from the important work of running a business and avoid the discussion altogether. But that won’t make the standards go away, and simply claiming you’re green when you’re not destroys credibility. Other executives want to engage in the standard-setting process but are uncertain where or how to begin.
Our recommendation: Leverage opportunities to position your company as an influential—or, better, dominant—force in the green-standards battle. Before choosing a strategy to accomplish that, you’ll have to make assessments in two areas, one external and one internal. The former involves reviewing existing sustainability standards in your industry, the issues surrounding them, the forums in which they’re discussed, and the roles of key stakeholders—including competitors—in driving the debate. Your aim is to determine how much standardization exists in your industry and what opportunities you have to engage in or even reshape the sustainability discussion.
For the internal assessment, evaluate your organization’s green capabilities, including technical competencies; its ability to generate superior green innovations in products and operations; its credibility as a green company; and current or potential partnerships. The central question you need to answer is “Do we have the right resources and competencies to set the sustainability pace for our industry?”

Four Strategies to Choose From

Once you understand both the situation in your industry and your company’s capabilities, you can determine which strategy is best: (1) adopt the existing standards; (2) co-opt and modify them to suit your capabilities and processes; (3) define standards for your industry; or (4) break away from existing ones and craft your own. (See the exhibit “Assess Your Possibilities.”) ....
Authors: Gregory Unruh is professor of global business at Thunderbird School of Global Management and director of the Lincoln Center for Ethics in Global Management. He is coauthor, with &#193ngel Cabrera, of the upcoming book, Being Global: How to Think, Act, and Lead in a Transformed World.

Richard Ettenson is a professor at Thunderbird School of Global Management.

Wednesday, January 21, 2015

Make It Beautiful

By: Steven Pressfield | Jan 21, 2015 01:06 am

Read in browser »
Picasso's "Guernica"
My first exposure to contemporary writing and art came in eighth and ninth grade. I can’t remember what books we were assigned in English class (I don’t think we readCatcher in the Rye till tenth grade) but whatever they were, they were dark. The point of view was bleak and despairing.
That’s what I and my classmates came to think of as “literary.”
Movies were grim too. Dance was weird. Sculpture was industrial and monolithic. Fine art’s job, it seemed, was to mock fine art, to declare that the creation of art was impossible in an era of nuclear bombs and Cold War. Comedy was ugly then too. Four-letter words were coming in. The more avant-garde a piece was, the more disgusting its subject matter had to be.
This again was what I imagined art was. If it wasn’t repulsive or nihilistic or deliberately pointless, it wasn’t serious. An artist couldn’t seriously have a positive point of view. By definition, an artist who produced something beautiful testified only to her own state of delusion or denial. Her head was in the sand. She just didn’t get it.
I confess I still don’t have a handle on this issue. How dark is the world? God knows the news could hardly be more grisly. The human race seems hell-bent on destroying the planet, not to mention each other, as fast as it possibly can.
If you’re an artist or a writer, what do you say to this? What kind of art do you produce? What’s the point of producing art at all?
And yet …
And yet art demands to be beautiful. Even the sentences of this blog post are crying out to me as I write them: “Make us look good. Make us cohere. Make this whole piece interesting and fun and informative.”
You and I as artists are commanded to make beauty. The nature of the enterprise itself insists upon it. If we produce pure ugliness, no one will look at it.
Schindler’s List. Margin Call. Picasso’s Guernica. These pieces are examinations of the ghastliness of war and the horrors produced by hatred, of the capacity of the individual human to save his own ass and send everyone else straight to hell.
Yet these works are beautiful. Not a frame of Schindler’s List hasn’t been composed and lit with exquisite care and artistic passion. The characters in Margin Call (one of my faves) are morally despicable, yet their dialogue dazzles. And the movie looks great too. Even Guernica, depicting the slaughter of a town during the Spanish Civil War, is riveting in the rawness and audacity of its vision. It’s beautiful.
Do you know what this all means? I don’t.
But I know that you and I, whether we realize it or not, are in the business of creating beauty. Our art may depict horrors, and maybe these days that’s exactly what it should do. But those horrors must first be converted to art. And art is beauty.

Tuesday, January 20, 2015

Amazonia: Katie


For : Wednesday, 21st of January 2015

Katie, aka Xena, has been talking some mad $#!+ today so the workout tomorrow is in honor of her,echem, great attitude. Everybody say, "Thanks, Katie!"

9,000 METER ROW!

This is a 200m Waterfall workout where every participant rows at least 1000m in total.

Exercises flows like this:

1. 200m Row (at 7)
2. Air Squats
3. Burpees
http://youtu.be/JZQA08SlJnM

4. Wall Sit
5. Walking Lunges
6. Jumping Jacks
http://youtu.be/UpH7rm0cYbM

7. Plank
8. Mountain Climbers
9. Seated Dips
http://youtu.be/vWzYSa1ut14

Begin again at the row. We switch as the rower finishes 200m. We are done when we hit 9000! Rest, what Rest?

"Thanks Katie!"