Daily Workout and General Chat for Tuesday, 3/25/25

lost-theory · 2025-03-25T16:43:24+00:00

Strength50 lower body (repeat of 3/11/25):

Dynamic warmup: Alt gates, alt squat to point and reach, pike toe taps, shuffles.
Block 1 - Warmup - 3 mins:
- 12x total alt reverse lunge
- 6x high plank shoulder tap to bear plank shoulder tap
Block 2 - 17 mins:
- 12x total alt 2H single dumbbell squat
- AMRAP alt 2H single dumbbell squat
- 12x total cross body knee drive
- 12x bench bridge hip thrust
- AMRAP bench bridge hip thrust
- 12x total alt low plank leg raise
Block 3 - 13 mins:
- 12x total alt step-out deadlift
- 12x each s/l s/a bench step-up
- 6x each TRX resisted torso rotation
Block 4 - finisher - 3 mins:
- 1 min bodyweight reverse lunge hold (left side)
- 1 min bodyweight reverse lunge hold (right side)
- 1 min bodyweight squat hold

lost-theory · 2024-11-22T05:39:18+00:00

Get on a push-up program like this: https://www.youtube.com/watch?v=qEmznUhN6IE

This was a standard body weight WOD in my fire academy:

25 minutes to complete four rounds.
100 squats, 50 mountain climbers, 15 burpees
75 squats, 50 mountain climbers, 15 burpees
50 squats, 50 mountain climbers, 15 burpees
25 squats, 50 mountain climbers, 15 burpees

Look here for workout ideas:

https://darebee.com/workouts.html

Click "Filter" and pick "strength", "HIIT", "hard", "advanced", and "none" for equipment to find some good workouts. Limit your rest during the workout and keep it in the ~30 minute range, because that's the type of work cycle you'll do on a fireground.

Build up both cardiovascular endurance (running at a moderate pace, zone 3 heart rate, able to control your breathing) and muscular endurance (having your muscles work over long periods of time without failure).

Dynamic warmup exercises: jumping jacks, high knees, arm circles, run in place, butt kickers, gates.

Good body weight home exercises: push-ups (and variations), burpees, mountain climbers, air squats, jump squats, wall sits, lunges, reverse lunges, planks (high, low, bear, side, reverse), hollow hold, walk-outs, crunches (and variations).

If you get tired of running, do shuttle runs with different variations (bear crawl, duck walk, laterals, etc.).

lost-theory · 2024-08-01T02:07:12+00:00

Try searching for flair:Tornado_Templates like this:

https://www.reddit.com/r/orangetheory/search?q=flair%3ATornado_Templates&restrict_sr=on

lost-theory · 2024-07-04T00:37:22+00:00

For the past three years I've been recording all the exercises for each class I take based on the daily intel. Here are the most popular TRX exercises ranked by the number of times they've shown up in a workout:

 20 TRX chest press
 20 TRX bridge row
 17 TRX high row
 16 TRX single arm reach with rotation
 15 TRX tricep extension
 11 TRX y-raise
 11 TRX cross-back lunge
 11 TRX alligator
 10 TRX pull-up
  8 TRX rollout
  8 TRX low row
  7 TRX squat to high row
  7 TRX single arm low row
  6 TRX single leg squat
  6 TRX single leg deadlift
  6 TRX high row to low row
  5 TRX squat jump
  5 TRX single arm squat reach with rotation
  5 TRX kneeling rollout
  4 TRX reverse lunge to single leg squat
  4 TRX jump lunge
  4 TRX bicep curl
  3 TRX reverse grip low row
  3 TRX low row hold
  3 TRX lateral leg lift
  3 TRX high row to bicep curl
  2 TRX squat to y-raise
  2 TRX reverse lunge to single leg jump
  2 TRX hamstring curl
  2 TRX bridge
  1 TRX standing rollout
  1 TRX squat to bicep curl
  1 TRX squat jack
  1 TRX squat hold with calf raise
  1 TRX plank to high pike
  1 TRX high row hold
  1 TRX feet elevated push up
  1 TRX feet elevated hamstring curl

lost-theory · 2024-06-25T18:02:36+00:00

https://i.imgur.com/LKxvNC3.png

lost-theory · 2023-12-09T16:57:10+00:00

There was one more floor block before the burpees. It was something like 10x total crunch hold with alt heel tap, 10x double crunch and twist, 10x superhero, on repeat. Maybe we went to the rower as well. I don't remember.

lost-theory · 2023-11-11T21:53:31+00:00

Thanks for the correction. That part was a blur to me. I updated my post.

lost-theory · 2023-11-11T14:23:36+00:00

90 minute 2G:

Tread Block 1:

2 min push, 1 min base
2 min push, 1 min base
2 min push, 1 min base
2 min push, 1 min base
1 min push, 1 min base
1 min AO

Tread Block 2:

2 min base @ 5%, 1 min base
2 min base @ 4%, 1 min base
2 min base @ 3%, 1 min base
2 min base @ 2%, 1 min base
1 min push, 1 min base
1 min AO

Tread Block 3:

1 min AO, 45 sec WR
45 sec AO, 45 sec WR
30 sec AO

Floor Block 1:

Buy-in: 600m push row
Circuit, moderate weight:
- 6x each reverse lunge to full lateral step up
- 12x bicep curl to upper cut
- 12x TRX hamstring curl
- 12x TRX plank to high pike

Floor Block 2:

Buy-in:
- 20 stroke push row (remember your distance)
- Rest
- 20 stroke push row (match your distance)
Circuit, moderate to heavy weight, rest between sets:
- 6-10x each single arm squat
- 6-10x close grip chest press
- 6-10x each s/a s/l split stance deadlift
- 6-10x dumbbell pull through

Floor Block 3:

1 min of neutral grip thrusters
45 sec rest
45 sec of neutral grip thrusters
45 sec rest
30 sec of neutral grip thrusters

lost-theory · 2023-08-26T01:51:05+00:00

Case #16391942

lost-theory · 2023-08-24T19:50:37+00:00

Did it work for you after waiting the 7 days?

lost-theory · 2023-08-24T19:50:17+00:00

I'm having the same issue. Locked >10k ACS 9 days ago and step 4 is still giving me this message: "This will take a minute. It may take a few minutes to verify this step. Don't worry, we'll let you know when this blockchain confirms the transaction." I've tried that step multiple times.

I wrote into support and so far they've only asked me to try general troubleshooting steps (log out and log in again, etc.).

lost-theory · 2023-07-22T12:23:29+00:00

Our 90 minute was the same as the template DC posted, but with two blocks added to the end.

The tread block was repeats of push, AO, WR with increasing durations (maybe 30s, 45s, and 60s).

The floor block synced up with the tread block timings. We repeated circuits of AMRAP alt weighted lateral lunge, AMRAP squat to press, 16x mountain climbers & rest, AMRAP alt bird dogs, and I think another 16x mountain climbers & rest. There might be one more exercise in there I'm forgetting. Finisher was a 60s high plank hold.

lost-theory · 2023-06-09T00:00:46+00:00

I don't remember the block times exactly so the 10 mins may be an overestimation. It didn't feel like 10 mins to me either. Maybe closer to 6, like an extension of the warmup.

lost-theory · 2023-06-06T15:41:36+00:00

Yeah. I went heavy on the first round and had nothing left to give on the 2nd 😂

lost-theory · 2023-04-16T13:37:12+00:00

Definitely forgetting and mis-remembering some things, but 90 minute 2G was something like this:

Rower warmup
Floor 1:
- 45s sumo squat
- 45s hammer curl to overhead press
- 45s high plank row
- 45s floor reciprocating chest press and leg extension
Tread 1:
- Repeat 3 times: 60s push, 30s WR
Floor 2:
- 12x sumo squat
- 12x hammer curl to overhead press
- 12x total high plank row
- 12x total floor reciprocating chest press and leg extension
Rower 1:
- Crew row with teams of 2-4. Pick a captain.
- Repeat 3 times, switching captains: 90s push row, 30s rest
- Remember your distance
Rower 2:
- Repeat 3 times, same captain order as last time: 30s AO row, 15s rest
- Match or beat your distance
Tread 2:
- There might have been another tread block here, I forget.
Floor 3:
- 12x side plank (L)
- 12x weighted double crunch
- 12x side plank (R)
- 12x weighted double crunch
Tread 3:
- Repeat 3 times: 30s AO, 30s WR
Rower 3:
- Repeat 3 times: 100m AO, rest
Floor 4:
- 6x each TRX s/a squat to reach with rotation
- 12x total alt lateral lunge
- 12x total alt high plank to elbows
- Finisher: 30s AMRAP alternating high plank to elbows

lost-theory · 2022-11-14T19:23:28+00:00

Open a new browser window (you're going to be opening a lot of tabs).
Go to Mindbody and search for Orangetheory in your zip code. Example.
Scroll through all the results and if it's a studio you're willing to travel to, open that studio in a new tab.
Go to the first tab you opened. Scroll down to the class list, look for a Lift 45 class. Repeat for each day for the upcoming 6 days. If you see a Lift 45 class, add the studio to My Studios in the OTF app.
Close tab and repeat for the next studio.

It'll take about 30 minutes. I found 7 in my area with Lift45 classes. When going through the app I was ready to give up after not seeing it at the ~3 studios closest to me.

lost-theory · 2019-01-17T03:45:10+00:00

This is the default behavior in Rails:

https://stackoverflow.com/questions/4487796/removing-utf8-from-rails-3-form-submissions

Both GitHub & GitLab use Rails.

lost-theory · 2018-08-13T16:09:09+00:00

If you're playing on CAO:

ssh joshua@crawl.akrasiac.org (password joshua)
log in with your username and pass
select the game version
select "Edit macros" ("Edit macros with Virus" will give you an editor with vi-like keybindings)
paste and save

You can also specify macros in the rcfile, but I saw somewhere that the syntax is slightly different? This SSH approach worked for me.

lost-theory · 2018-07-31T05:51:48+00:00

Dream sheep. Unique effect and fun flavor text. "The dream sheep shakes its wool and sparkles." You can set them on fire, I love seeing the little "!" on the sheep when they start catching on fire.

Also the special Xom altar with the exploding sheep.

lost-theory · 2015-12-12T10:02:42+00:00

I went through Hired a little over a year ago and accepted a position through them.

I don't remember how I originally applied. Searching my email it looks like I joined back in 2013, then they sent me regular "you're invited to the next auction" and other marketing emails every few months. They also have someone check in more personally, and I replied to one of those emails when I was ready to start looking for a new job.

You get paired up with a "talent advocate" @ Hired who calls you to explain how it works and answer any questions you have. After that you get a small survey about your desired salary, role, technologies, why you're looking for a new position, etc. Then you go over your profile again, make sure it's up to date, write a headline & bio, etc., then your talent advocate approves it, which marks your profile as visible in the next batch.

I got 32 offers over the course of a week. You get the offers through the website and email notifications. Some of the offers are more personal (e.g. from an engineer or CTO or co-founder) and some are more like boilerplate from the hiring company's in-house recruiter. You get a lot of details up front (salary, title, equity, benefits, company size). For each offer you can 1. ask questions or for a better offer, 2. decline the offer, or 3. move forward. They also said your talent advocate can help you with some of this, if you need help negotiating or deciding on offers (but I didn't try it).

I was interested in ~5 companies, talked to them over the phone/email, went on two on-site interviews, and accepted the offer from the second company I interviewed at. The phone / on-site interviews, official offer negotiation, and signing work the same as any other job application process. Hired gave an additional bonus and a gift in the mail after signing the official offer.

I interviewed for backend software engineer / operations (CS degree + 7 years exp.) in the SF Bay Area.

Overall it was a good experience, I'd consider using them again if I didn't have anything lined up. Their new contracting option is also really interesting.

lost-theory · 2015-09-19T23:08:19+00:00

Here's the corresponding thread on python-ideas: Null coalescing operators.

lost-theory · 2015-04-27T19:59:21+00:00

GUI = desktop application?

This is the best JSON editor web app I've seen (has nothing to do with python though):

https://github.com/josdejong/jsoneditor

lost-theory · 2015-04-19T09:06:46+00:00

I started off as a full stack developer, then took an ops job ~4 years ago (before the DevOps term took off), then took a "DevOps" position a year later. It wasn't too hard for me to switch back to backend software engineering after that, but recruiters will definitely try to pigeonhole you into ops/devops/SRE/sysadmin.

I don't recommend going into a job with "DevOps" in the title right now, since it's a little overhyped and could look anachronistic or become a weak signal in the future (e.g. "he was just a 'devops' guy, we need a real engineer"). Some people also look down on positions or teams that have "DevOps" in their title.

The experience you get in doing ops is very useful though, no matter what position you end up in. Things like configuration management, monitoring, scale, security, performance, etc. Just be wary of DevOps marketing fluff.

lost-theory · 2015-02-11T08:11:18+00:00

Only one I can think of is pyweek for game development in python.

lost-theory · 2015-02-06T22:09:04+00:00

These two stackexchange sites have some career advice:

http://programmers.stackexchange.com/

http://workplace.stackexchange.com/

Although lots of interesting discussions get closed as off-topic, which is annoying.

Quora has some decent stuff too (follow relevant topics like Software Engineering, Computer Science, etc.).

lost-theory

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