My knee and achilles have been bothering me for a couple months now.  It all happened when I did too many double unders followed by a little weirdness while front squatting.  My calves tightened up and now anytime I squat heavy I wake up the following with achilles pain and a bit of knee junk.  I took last week off and have committed to doing just bodyweight movement for one month at least in hopes that it will rehab me a smidge.  I have also been wanting to devote more time to gymnastics type stuff so this will allow for that too.  I talk to Dan aka "Kalosthenos" from The Bar Union pretty frequently and he has also been an inspiration on this journey...that guy is a beast!  The program I will be doing is from Zach Evan Esch of Underground Strength Nation and it's legit.  Currenlty I am at 15 pull ups, 1 weak ass excuse for a muscle up, 25 push ups and I can hold a handstand against a wall for 1 minute.  I am hoping to get 20 pull ups (overhand grip), 50 push ups and a headstand push up by this time next month.  If I do it will be a very merry christmas for me.  I'll keep you posted on my progress.  

Thanksgiving is soon and I just finished making a couple pies.  One pecan and one cranberry(secret family recipe). Anyways I am going to post another quote I heard from Art Devany.  It was something along the lines of "exercise is not meant to burn calories. Exercise is meant to fundamentally change your metabolism."  "Exercise creates physiologic headroom." I like the fist one because so many people are worried about burning off calories.  They eat a slice of cheesecake and follow it with a comment like, "guess I'll be on the elliptical for an extra 30 minutes tomorrow!" Proper exercise stimulates the release of hormones that increase lean muscle mass and burn fat. Sprinting, lifting heavy weights and walking/light running constitute proper exercise.  If your diet is right that is all you need.  3-4 sessions of sprints and weightlifting with some slow walking on the side. Sprinting increases endurance as well as it trains the anaerobic and aerobic systems, see tabata and wingate sprints. See CrossFit Endurance for more on that.
I'm not sure what the point is of this post is other that TRAIN SMART.  It is quickly becoming common knowledge that it is better to go real fast and real slow and stay out of the real medium place when it comes to fitness.