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Author Archives: paskoadmin
Sports Nutrition, a short sheet
TL;DR 25-35 grams of whey protein, Orange Juice with a pinch of sea salt as immediately as possible after workouts. Longer “You don’t get bigger, faster, stronger from training. You get bigger, faster, stronger from RECOVERING from training” This is … Continue reading
Things I wish weren’t true #55
It’s probably better that I get a great warmup and little to no workout rather than a great workout with little to no warmup. This idea was inspired by every joint in my body from 100% of the mornings after … Continue reading
Posted in Brazilian Jiu Jitsu, Sports Performance
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What a birthday 4-2022
It was a friend’s 50th birthday, so they rented High Plains Raceway and a race instructor for the day. Sunshine, speed, and a track to ourselves. Much fun was had. Click the image for a slideshow
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Fix Google Photos Sort Order
I appreciate what Google Photos is and have enjoyed it for years, but … we’ve had a running disagreement on how to order photos for some time. The rub Google photos uses a proprietary sort algorithm which uses photo metadata(embedded … Continue reading
2013 Tour of Colorado
2013 A Colorado Tour It had occurred to Sherrie and I that we had been to Asia a few times, but had never wandered around beautiful Colorado. For my upcoming birthday, we hatched a plan, have the grandparents take care … Continue reading
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BJJ training improving skills and body with $10/day of limited resources
Keith Code of the California Superbike school is famous for using his $10 analogy. “You have $10, you can spend it on cornering or braking, or some combination of both, but you only have $10” This very much … Continue reading
Posted in Brazilian Jiu Jitsu, Crossfit, Sports Performance, Uncategorized
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Yoga is a four letter word
Yoga is a four lettered word I hate yoga, I really do. Picking up and throwing around heavy things is much more my thing. After years of Muscle and Fitness inspired lifting(Hey, it was the 90s), and years of … Continue reading
Posted in Brazilian Jiu Jitsu, Crossfit, Sports Performance, Uncategorized
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The Problem Night
It’s a warm night, or maybe I’m just warm. Sprints across the mats on one side, wrestling shots across the other. It’s Oct 2008, I feel good. I’m 37 years old, a purple belt in Brazilian Jiu Jitsu, and … Continue reading
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F as in Fat Loss, a belt notch too far
TL;DR There is no secret when it comes to fat loss. The big three of fat loss. Fix your diet Fix your sleep Intense workouts A notch too far I wear the same belt I wore when I was in … Continue reading
Posted in Brazilian Jiu Jitsu, Crossfit, Sports Performance
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Redhat 6.5-6.7 vs Dell Poweredge R430 serial console
Situation, normal day at work, need to port a working on a Dell 620r serial console friendly kickstart image to updated hardware, in this case a Dell R430. I’m working over the integrated Dell serial console(ssh->idrac) with no external serial … Continue reading
Posted in Nerd, Uncategorized
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It just works -> GFY
First world problems #751. Apple bitch #431. Operating system update to my hallowed i-phone 5s turns on a previous deactivated feature. The phone now buzzes every time an email arrives. Complication? I get 200+ emails/day spread over 24 hours. Check … Continue reading
Globo-gym Horror Series continues
Chubby middle aged guy standing in the locker room aisle with towel falling off. Usual, horror, check. Medal Contender Action; He’s using the vanity mirror in the aisle to help him SHAVE HIS BACK with an electric trimmer. Note … Continue reading
Posted in Sports Performance, Uncategorized
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Mac, no really restart the damn system already
Jesus fucking christ. When I tell my mac os-X system to restart, I get deluged with ‘are you sure you want to close application X?’, then the ever frustrating ‘Application Y cancelled restart’ Even better is when application Y is … Continue reading
RHEL6 livecd-creator bug fix
Problem Running livecd-creator (livecd-tools-13.4.5-1.el6.x86_64 + python-imgcreate-13.4.5-1.el6.x86_64.rpm) leaves loopback mounts around after execution. Environment RedHat Enterprise Linux 6.5 running under Virtualbox 4.3 # lsof | grep loop # # time livecd-creator -d -v –logfile=/tmp/livecd.debug.out -c /a/infoboot.ks -f “INFO” # … #Inserting fragment … Continue reading
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MacRants 101: Window maximization….huh?
I have 2 beautiful dual 24.5″ monitors at my desk. Maximizing an single application screen greys out other monitor hiding all applications that are displayed. Thanks for wasting 24.5″ of screen real estate. Of course I’d never want to … Continue reading
Mac Rants Adventures with a new cult, starting point
After years and years of having utterly customizable Linux desktops at work, and having to make the MS Windows user interface usable, my new job has kindly purchased two high powered Macintosh computers for me to use. I had never been willing to … Continue reading
PyhtmlTable, and Python html table simliar to table.php or table.pm
It occurred to me after I’d updated my website to the new wordpress hotness, some of my old, and potentially useful links might have become obfuscated. This is a link to PyHtmlTable, and Python library to generate html tables programatically. … Continue reading
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Crossfit, a review 6 months in.
I started crossfit in earnest to enhance my brazilian jiu jitsu training, and six months in or so, I’m posting my take on the good and bad of crossfit. If you haven’t heard of it, crossfit is a new rage … Continue reading
Posted in Brazilian Jiu Jitsu, Crossfit, IhateJonRoof, Sports Performance, Uncategorized
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So I finally decided to join another cult
Things just lined up. I got sick of everyone at my work execu-gym looking at me as I cobbled together the equipment to do solo crossfit workouts. No one cared if I stopped early, didn’t squat to depth or just … Continue reading
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Hard Drive failures and mitigation: brochure, theory, practice
I was asked to explain drive failures and mitigation efforts to some Director level and Aboves relative to our servers, after one server had issues due to a bad drive. “How are we not monitoring for these types of failures, … Continue reading
Posted in Nerd, Solaris, Uncategorized
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Crossfit, 2012, how I hate thee
Some of the 2012 crossfit workouts I’ve done and hated. 12 minute amrap(As Many Rounds As Possible) Each round: 12 box jumps 6 thrusters with a 95lb bar 6 burpees Total: 5 rounds 14 reps, but I may have done … Continue reading
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Crossfit Hell, more of the I hate Jon Roof series
Yesterday’s workout. For Time: Row 1000 meters 50 Thrusters with a 45lb bar (http://media.crossfit.com/cf-video/CrossFit_BBThrusters.mov) 30 pullups 9m 44 seconds, I was in competition with a 3 toed sloth, we pulled even. But wait, there’s more. Bottom to Bottom Tabata squat … Continue reading
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Applied Laziness, bash functions to make you a better lazier sysadmin
As a good sysadmin, you are probably in the good habit of making a backup copy of critical system files before editing them. But, as a good sysadmin, you are probably confident enough to occasionally skip the above step. With … Continue reading
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Fix what’s broken, stop living with it
I have had a bad habit over time of ignoring injuries and continuing with what I’m doing. I went 4 years with a right elbow that couldn’t bend more than 90 degrees, learning to work around it. Trying to flex … Continue reading
Posted in Brazilian Jiu Jitsu, Crossfit, Sports Performance
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Crossfit hell: “Jackie” part of the “I hate Jon Roof” series.
Jon Roof: good friend, excellent crossfitter. Jon is great at giving me horrible best-of-crossfit workouts that suit my fitness goals and whatever my current limitations might be. Today’s fresh hell: “Jackie” For overall time: Row 1,000 meters 50 Thrusters with … Continue reading
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Slow Rolling in BJJ
One of the tougher concepts in BJJ to teach is flow rolling. The idea being to work transitions without power to improve and find the time between moves. It is impossible for one student to flow roll if the other … Continue reading
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Solaris SDS/ODS/SVM san migration with minimal downtime
I need to migrate a Solaris 10 database server from an old san array to a newer one, while taking as small an outage as we can. I came upon the migration method below by necessity. We have a fairly … Continue reading