Well this week has been a not so good one. My schedule has been taken over by life. Man I hate it when that happens. But in all reality, it's not that bad. After CrossFitting on Monday I was going to go back one more day on Tuesday then take off the rest of the week. I have a volleyball tournament on Saturday and I wanted to be well rested for it.
However the weather on Tuesday kept me from going out as there was ice everywhere. Also my allergies seem to be acting up and now I have ''the junk'' in my chest and am starting to cough up little green monsters.
So this week I have been doing push-ups and pull-ups and squats and sit-ups at home. I hope things are a little better tomorrow when it's time to play. We are only taking 6 people to this tournament instead of our normal 9 or 10, so there will be no down time for about 8 hours.
I can finally get back to my normal schedule next Monday night at CrossFit Swift. I can't wait.
Hopefully I will have some good news the next time I am on here about how well we played.
Ok time to crank out 25 push-ups.
Friday, January 30, 2009
Monday, January 26, 2009
Limits - Everyone Has Them
Well tonight was a very disappointing night for me. I was feeling good and ready to really go at the workout tonight. So as we all began to arrive I looked at the board and it was an interesting one.
It consisted of 35lb overhead squats - situps - 35lb kettle bell swings - 20lb medicine ball cleans.
It was a total of 6 rounds. I started out feeling great. The overhead bar felt ok and the kettle bell felt really light. So I was ready to kill it tonight. There seemed to be only one problem. My back decided it was tired and did not want to continue. Not my whole back, just one little spot on my lower left side.
In the middle of round 2 I felt this little twinge and I knew I was in trouble. I had felt it before. Once or twice back in high school when I was playing tennis all the time. I had also felt it about a month or two ago during another very similar workout that consisted of overhead squats and KB swings. I had to stop in the middle of that one and could not finish.
I was determined to continue. However in the back of my mind I knew better. Especially since I have to play a volleyball tournament on Saturday at James Madison University. I began to modify my exercises and modify and modify until I could not do them any more.
I was not going to stop. Even if all I could do was a simple air squat and the situps. As long as the other people in the group were still working hard I was going to do something, anything to keep going. When the last person stopped then I would stop but not before.
Finally after 20 minutes the last person was done. So I called it quits. I was nowhere near having completed the workout but I just could not go any longer. They say that CrossFit will show you where you are weak. I always knew my upper body was weaker than my lower body, but evidently I have this one spot on my lower left side that is very weak and does not like the overhead squat and KB swing combo. At least I know what I need to work on.
So now I get to finish my 40 pushups for the evening that I have left to do on my 100 pushup challenge, then I can rest my back while I watch the Australian Open.
It consisted of 35lb overhead squats - situps - 35lb kettle bell swings - 20lb medicine ball cleans.
It was a total of 6 rounds. I started out feeling great. The overhead bar felt ok and the kettle bell felt really light. So I was ready to kill it tonight. There seemed to be only one problem. My back decided it was tired and did not want to continue. Not my whole back, just one little spot on my lower left side.
In the middle of round 2 I felt this little twinge and I knew I was in trouble. I had felt it before. Once or twice back in high school when I was playing tennis all the time. I had also felt it about a month or two ago during another very similar workout that consisted of overhead squats and KB swings. I had to stop in the middle of that one and could not finish.
I was determined to continue. However in the back of my mind I knew better. Especially since I have to play a volleyball tournament on Saturday at James Madison University. I began to modify my exercises and modify and modify until I could not do them any more.
I was not going to stop. Even if all I could do was a simple air squat and the situps. As long as the other people in the group were still working hard I was going to do something, anything to keep going. When the last person stopped then I would stop but not before.
Finally after 20 minutes the last person was done. So I called it quits. I was nowhere near having completed the workout but I just could not go any longer. They say that CrossFit will show you where you are weak. I always knew my upper body was weaker than my lower body, but evidently I have this one spot on my lower left side that is very weak and does not like the overhead squat and KB swing combo. At least I know what I need to work on.
So now I get to finish my 40 pushups for the evening that I have left to do on my 100 pushup challenge, then I can rest my back while I watch the Australian Open.
40lb Pushups
Sunday was a great day. How could it be anything else when you get to spend it with your daughter. I mean when is there any other time it would be acceptable for me to play with Polly Pockets or watch Milo and Otis? It was a great day, but I am sure I have said that before.
Since it was so cold out we stayed in most of the day. The day started out with us blowing up balloons and then taping them together and letting them hang from the doorway making two balloon columns. Fit for a princess to walk through.
Then we went on to watch iGor the animated movie. It was a good movie and it was made even better by having Erin sitting with me on the couch just wanting me to hold her. After the movie we started making lunch plans. One thing led to another and before you know it dear old dad was suckered into heading out to Red Robin's for a corn dog and a ''freckled lemonade''.
So after a great time at Red Robin we headed on over to Home Depot. I had to get some things for the office and while we were there we decided to get a flower for Ms Mai. Erin picked out a great little orchid and we took it back to the house. Erin got out her pen and pad and wrote Mai a note. Of course at 4 years old the only thing you could make out was her name. But it was still enough to make you melt.
While we were eating lunch Erin saw a commercial with a guy doing push-ups and pull-ups. So when we returned home Erin was all about doing them like that guy. So we both began to do push-ups. Then Erin decided to ''help'' me out with mine. So she climbed on my back and added 40 more pounds to mine. She got a kick out of that especially when I could not do any more and fell to the ground. Of course that made her laugh and quickly say ''let's do it again''. = )
Then after a great nap we watched Milo and Otis and played more Polly Pockets. The day ended with us making PB&J sandwiches and having a picnic on the blanket in the floor. Of course the day ended way to soon and I can't wait to see what fun we have next time.
So after finishing up my 100 push-ups for the day I watched a little of the Australian Open then went to bed.
What a GREAT day!
Since it was so cold out we stayed in most of the day. The day started out with us blowing up balloons and then taping them together and letting them hang from the doorway making two balloon columns. Fit for a princess to walk through.
Then we went on to watch iGor the animated movie. It was a good movie and it was made even better by having Erin sitting with me on the couch just wanting me to hold her. After the movie we started making lunch plans. One thing led to another and before you know it dear old dad was suckered into heading out to Red Robin's for a corn dog and a ''freckled lemonade''.
So after a great time at Red Robin we headed on over to Home Depot. I had to get some things for the office and while we were there we decided to get a flower for Ms Mai. Erin picked out a great little orchid and we took it back to the house. Erin got out her pen and pad and wrote Mai a note. Of course at 4 years old the only thing you could make out was her name. But it was still enough to make you melt.
While we were eating lunch Erin saw a commercial with a guy doing push-ups and pull-ups. So when we returned home Erin was all about doing them like that guy. So we both began to do push-ups. Then Erin decided to ''help'' me out with mine. So she climbed on my back and added 40 more pounds to mine. She got a kick out of that especially when I could not do any more and fell to the ground. Of course that made her laugh and quickly say ''let's do it again''. = )
Then after a great nap we watched Milo and Otis and played more Polly Pockets. The day ended with us making PB&J sandwiches and having a picnic on the blanket in the floor. Of course the day ended way to soon and I can't wait to see what fun we have next time.
So after finishing up my 100 push-ups for the day I watched a little of the Australian Open then went to bed.
What a GREAT day!
Saturday, January 24, 2009
23 Minutes of FUN!
This entry will be a short one. I am totally wiped out from this morning's CrossFit Swift session. I tell you what. It all looks easy on paper but once you are in the middle of it, it stops being so easy. Part of what makes it so tough is that you are trying to push yourself through it as fast as you can.
So again today I was beat by Mason by about 2 minutes. Not too bad but I tell you what 2 minutes today seemed like forever! One day I WILL beat him in something. It might take me 6 months, but I WILL do it.
Today was a simple workout. It was 3 rounds.
30 - 21 - 12
Knees To Elbows
Tuck Jumps
Pushups
20# Wall Ball
My time was 22.53. Not to bad but man was it intense.
So now I am wiped out and am going to pass out on the couch for a while. It's a good feeling to be this tired but it's hard to do anything else for sure.
Tomorrow will be a rest (play) day as I get to spend it with my daughter Erin. I can't wait to see what she comes up with to do.
So again today I was beat by Mason by about 2 minutes. Not too bad but I tell you what 2 minutes today seemed like forever! One day I WILL beat him in something. It might take me 6 months, but I WILL do it.
Today was a simple workout. It was 3 rounds.
30 - 21 - 12
Knees To Elbows
Tuck Jumps
Pushups
20# Wall Ball
My time was 22.53. Not to bad but man was it intense.
So now I am wiped out and am going to pass out on the couch for a while. It's a good feeling to be this tired but it's hard to do anything else for sure.
Tomorrow will be a rest (play) day as I get to spend it with my daughter Erin. I can't wait to see what she comes up with to do.
Wednesday, January 21, 2009
CFT 705
Wow tonight was FUN!!!
Now that I am back home I am able to get back into my workout routine. I headed on over to CrossFit Swift tonight. Rumor was that it was going to be a heavy night. I was so happy to see that it was a heavy night. The workout for the day was CrossFit Total (CFT). This is all about how heavy can you go.
So the exercises tonight were - Deadlift - Shoulder Press - Back Squat. After you find your 1 rep max you add up the totals for to get your CFT. All I could think about was this may be my night to finally beat Mason. I knew I could get him on the squat and maybe the deadlift, but would it be enough to overcome the shoulder press?
So after the usual warmup of 2 rounds of 10 reps of squats, pushups, situps, pullups and back extensions I was off. I started with the deadlift. I started slowly but I knew I had to at least beat Mason's 315lbs. So as I approached the 300lb mark I was surprised at how easily I was moving the weight. Now I was up to 315lbs. This is where Mason struggled to finish the lift. I bent down and grabbed the bar and up it went. Wow that wasn't so bad, I thought. So next I put on 325lbs. I grabbed the bar and up it went - SLOWLY - but I did get it up. Now I knew I was close to my max but I thought I could do 5 more pounds. So I put 330lbs on the bar. I bent down and grabbed the bar and up it went - but only about to the middle of my shin. That was it, I maxed out at 325lbs.
Now I was 10lbs ahead of Mason. That was a good start. The only problem was that the shoulder press was next. I knew he was going to beat me on this, I only had to decide by how much. So Mason ended at 145lbs. I knew I could not do that but I knew I had to get close so I could have the possibility of passing him on the squat. So I pushed and pushed and pushed, but I could only manage 130lbs. So now I was only 5lbs behind him. Now it was time for the back squat.
Back and forth we went and the weights kept going up. Finally Mason stopped at 245lbs. I was hot on his heels. I loaded up the bar to 250lbs. This would get me tied with him. So down I went with the bar on my back. Up I came - VERY SLOWLY. I completed the lift at 250lbs. However I was not feeling my usual leg strength tonight. Even though I felt great overall, my legs did not seem to have that usual drive I am used to. So this was it. I needed to do 255lbs in order to beat Mason. So I loaded 5 more pounds on the bar and down I went. I began to drive the weight up but it just would not let me finish the lift.
So there we are Mason and I tied at 705lbs for the night. It was a great night and everyone had a blast but in my mind I still lost. One day I will beat him, I know I will.
Well now it's time for my last 20 pushups for the night. Then I will have done 4 days of the 100 pushup challenge on my way to 50 days. Until next time Mason . . . . .
Now that I am back home I am able to get back into my workout routine. I headed on over to CrossFit Swift tonight. Rumor was that it was going to be a heavy night. I was so happy to see that it was a heavy night. The workout for the day was CrossFit Total (CFT). This is all about how heavy can you go.
So the exercises tonight were - Deadlift - Shoulder Press - Back Squat. After you find your 1 rep max you add up the totals for to get your CFT. All I could think about was this may be my night to finally beat Mason. I knew I could get him on the squat and maybe the deadlift, but would it be enough to overcome the shoulder press?
So after the usual warmup of 2 rounds of 10 reps of squats, pushups, situps, pullups and back extensions I was off. I started with the deadlift. I started slowly but I knew I had to at least beat Mason's 315lbs. So as I approached the 300lb mark I was surprised at how easily I was moving the weight. Now I was up to 315lbs. This is where Mason struggled to finish the lift. I bent down and grabbed the bar and up it went. Wow that wasn't so bad, I thought. So next I put on 325lbs. I grabbed the bar and up it went - SLOWLY - but I did get it up. Now I knew I was close to my max but I thought I could do 5 more pounds. So I put 330lbs on the bar. I bent down and grabbed the bar and up it went - but only about to the middle of my shin. That was it, I maxed out at 325lbs.
Now I was 10lbs ahead of Mason. That was a good start. The only problem was that the shoulder press was next. I knew he was going to beat me on this, I only had to decide by how much. So Mason ended at 145lbs. I knew I could not do that but I knew I had to get close so I could have the possibility of passing him on the squat. So I pushed and pushed and pushed, but I could only manage 130lbs. So now I was only 5lbs behind him. Now it was time for the back squat.
Back and forth we went and the weights kept going up. Finally Mason stopped at 245lbs. I was hot on his heels. I loaded up the bar to 250lbs. This would get me tied with him. So down I went with the bar on my back. Up I came - VERY SLOWLY. I completed the lift at 250lbs. However I was not feeling my usual leg strength tonight. Even though I felt great overall, my legs did not seem to have that usual drive I am used to. So this was it. I needed to do 255lbs in order to beat Mason. So I loaded 5 more pounds on the bar and down I went. I began to drive the weight up but it just would not let me finish the lift.
So there we are Mason and I tied at 705lbs for the night. It was a great night and everyone had a blast but in my mind I still lost. One day I will beat him, I know I will.
Well now it's time for my last 20 pushups for the night. Then I will have done 4 days of the 100 pushup challenge on my way to 50 days. Until next time Mason . . . . .
Tuesday, January 20, 2009
Back To Normal
Today is the last day for me to be back in Jackson, MS - my hometown. It was a great visit full of emotional highs and lows. Way more highs than lows, which is always a good thing.
Even though I have had a great time here, visiting with my Mamaw, seeing family I have not seen in 15 years and visiting with old friends and putting on a mini-magic show - I can't wait to get back home to my normal routine.
There is just something comforting about your own ''normal'' life. There is also something comforting about the special hugs I get from my two girls, Erin and Mai. Can't wait to see them both.
So now it's time for me to head to the airport. Hopefully it won't be as much FUN as the flight in. But thanks to CrossFit I know I can handle anything that I might encounter.
I hope everyone is enjoying the 100 pushup challenge. I have 50 more to do today to reach my quota. I believe I have about 15 people so far that are doing it with me. Remember that you can do many types of pushups so you don't get too bored. If you need any ideas just let me know and I can show you some new ways. Some of them include using a plastic plate or a carpet slider or a ball or many other things that can make this challenge fun.
Ok time to push out 25 more before I hit the plane. I think they my frown on me doing them in the isle on the plane.
Even though I have had a great time here, visiting with my Mamaw, seeing family I have not seen in 15 years and visiting with old friends and putting on a mini-magic show - I can't wait to get back home to my normal routine.
There is just something comforting about your own ''normal'' life. There is also something comforting about the special hugs I get from my two girls, Erin and Mai. Can't wait to see them both.
So now it's time for me to head to the airport. Hopefully it won't be as much FUN as the flight in. But thanks to CrossFit I know I can handle anything that I might encounter.
I hope everyone is enjoying the 100 pushup challenge. I have 50 more to do today to reach my quota. I believe I have about 15 people so far that are doing it with me. Remember that you can do many types of pushups so you don't get too bored. If you need any ideas just let me know and I can show you some new ways. Some of them include using a plastic plate or a carpet slider or a ball or many other things that can make this challenge fun.
Ok time to push out 25 more before I hit the plane. I think they my frown on me doing them in the isle on the plane.
Sunday, January 18, 2009
100 Push Up Challenge
Today is a bit of a change from my normal schedule. Since I am out of town and back home I had to miss my workout at CrossFit Swift yesterday. So as I was on Facebook I ran across a group that was starting a 100 push up challenge. So I decieded to try it out.
The challenge is that you have to do 100 pushups everyday for 50 days in a row. It does not matter how you break them up just that you have to do them correctly. Very tight core and chest to the deck each time.
Today was my first day. I have done 50 of them so far. Only 50 more to go and 49 days left.
This will be a fun one and the hardest part will be remembering to do them each day. Hopefully others will join in on the fun of this challenge. As of now I have 4 other people that have said the will do it too.
Only have 2 more days here in town then I can get back on my regular eating and workout schedule.
Travelling is so hard on an eating plan or workout schedule. The good news is that you can use the Zone plan in just about any situation and you can do a CrossFit workout anytime and anywhere.
I just can't wait to get back to my normal routine. I love a routine.
The challenge is that you have to do 100 pushups everyday for 50 days in a row. It does not matter how you break them up just that you have to do them correctly. Very tight core and chest to the deck each time.
Today was my first day. I have done 50 of them so far. Only 50 more to go and 49 days left.
This will be a fun one and the hardest part will be remembering to do them each day. Hopefully others will join in on the fun of this challenge. As of now I have 4 other people that have said the will do it too.
Only have 2 more days here in town then I can get back on my regular eating and workout schedule.
Travelling is so hard on an eating plan or workout schedule. The good news is that you can use the Zone plan in just about any situation and you can do a CrossFit workout anytime and anywhere.
I just can't wait to get back to my normal routine. I love a routine.
Friday, January 16, 2009
RUN (rest) Day
Well today started out EARLY. I really don't like to get up early, but this was VERY EARLY. I was leaving today to go back home to Jackson, Mississippi. My flight left at 7am. That meant I had to somehow get up at 4am. So after getting up and getting to the airport, I was greeted by a large number of people evidently leaving at the same time. So needless to say the security line was packed and took forever.
So now that I was finally through screening I put in my MP3 player and had a few minutes to relax before getting on the plane. Now that I had found my seat and settled in I just had to wait and see if it was going to be a full flight. Lucky for me it was not full and I could stretch out a little.
That is where the good luck came to an end. The pilot came over the speaker and said that we would be delayed for about 40 minutes. Now that may not seem like that long to some people but to me it was a LONG time. My layover in Atlanta was ONLY 40 minutes!!!!
At this point I was beginning to wonder if I was going to make my connection. Since I could not do anything but sit there, I put in my music and took a nap. So as we got closer to landing I kept checking my watch. I only had a few minutes to make my connection. I just knew that I was going to miss my flight.
Lucky for me my flight landed on concourse E and I only had to make it to concourse D in no time flat. This is where I have to thank CrossFit Swift and the functional training they do. I had to sprint down the concourse, weaving in and out of all the people, down the stairs, down the hallway, up the stairs and to my gate.
As soon as I made it to my gate it was time for me to leave. The funny part is that my flight to Jackson was delayed as well. The real funny part was that it was delayed due to a broken toilet. So I have to thank whoever broke the toilet which allowed me to make my flight home.
Now that I had arrived in Jackson, my mom and I made our way to pick up my 1 piece of luggage. However due to the quick turn in Atlanta my luggage had not arrived. They said it would be on the next flight into town. So mom and I went and had a bite to eat and see my grandmother then made our way back to pick up the luggage.
Now that the saga is over, it's time to have a nice Zone taco salad and relax with mom and pop.
Tomorrow will be a good day to do a CrossFit workout on the road with my mom.
So now that I was finally through screening I put in my MP3 player and had a few minutes to relax before getting on the plane. Now that I had found my seat and settled in I just had to wait and see if it was going to be a full flight. Lucky for me it was not full and I could stretch out a little.
That is where the good luck came to an end. The pilot came over the speaker and said that we would be delayed for about 40 minutes. Now that may not seem like that long to some people but to me it was a LONG time. My layover in Atlanta was ONLY 40 minutes!!!!
At this point I was beginning to wonder if I was going to make my connection. Since I could not do anything but sit there, I put in my music and took a nap. So as we got closer to landing I kept checking my watch. I only had a few minutes to make my connection. I just knew that I was going to miss my flight.
Lucky for me my flight landed on concourse E and I only had to make it to concourse D in no time flat. This is where I have to thank CrossFit Swift and the functional training they do. I had to sprint down the concourse, weaving in and out of all the people, down the stairs, down the hallway, up the stairs and to my gate.
As soon as I made it to my gate it was time for me to leave. The funny part is that my flight to Jackson was delayed as well. The real funny part was that it was delayed due to a broken toilet. So I have to thank whoever broke the toilet which allowed me to make my flight home.
Now that I had arrived in Jackson, my mom and I made our way to pick up my 1 piece of luggage. However due to the quick turn in Atlanta my luggage had not arrived. They said it would be on the next flight into town. So mom and I went and had a bite to eat and see my grandmother then made our way back to pick up the luggage.
Now that the saga is over, it's time to have a nice Zone taco salad and relax with mom and pop.
Tomorrow will be a good day to do a CrossFit workout on the road with my mom.
Wednesday, January 14, 2009
A Bit Of Heavy Lifting
Tonight is why I truly love to CrossFit. We got a chance to max out on our power cleans. The group was great. We had some new people show up and then the regulars. Tonight I believe we had 10 people. The energy as always was great, lots of chatter and laughter going around.
Of course we all went through the warm-up.
500m row
2 rounds of 10 reps each:
situps
pullups
pushups
squats
back extensions.
Then the fun began. We were doing 5 sets of 3 reps each. Trying to increase each round and find our max at the end. My legs were still feeling Monday and Tuesday so I was sure I could not do as well as normal tonight. Since power cleans use a lot of explosive leg movement, I was going to be a bit off my mark tonight.
So of course I was teamed up with Mason. We started at 95lbs just to get warmed up.
The next round we went up to 115lbs. Again no problem, however I could feel my legs were not 100% there. The next round we went up to 135lbs. Still ok but I knew I was not totally there. The 4th round we went up to 155lbs. I knew I was getting close to my max tonight. So finally on the last round Mason and I looked at each other and said, hey why not. So we jumped up to 175lbs. Now I knew my legs were not there and I think mentally I knew I was going to struggle. So I stepped up to the bar and bent over. Grabbed it and away I went. Up it went and I drove my feet into the ground for all I was worth. Unfortunately I could only get it up to my chest and for some reason did not have enough energy and explosiveness to get under the bar to catch it. So for tonight 175lbs was out of my reach. I dropped the weight to 170lbs and was able to clean it. So that's where my journey led me to tonight. It was the best I had done, but yet 5lbs less than Mason tonight.
So after that we had a short met-con to do.
3 rounds
1 minute at each station
1 minute rest after each round
wood chopper
med ball cleans
ring push-ups
So after all that I was done. It was really good to see everyone working so hard tonight. Especially the newbies.
I just love cheering for everyone pushing so hard.
So that ends my 3 days on now it's time for my 1 day off. I may take 2 days off but I doubt it.
I will be travelling to Mississippi to visit my family and my grandmother on Friday. She is not doing so well and I want to see her while she still remembers who I am. I am sure I will get in a workout or 3 while I am down there just to take my mind off things and relieve some stress.
I also need to visit Deanna and the boys so I can workout with them too. I know they would love that. Especially the pushup queen that Deanna is, or is becomming with the help of her boys.
Now it's time for me to refuel and eat up then crash. Until next time. . . . . .
Of course we all went through the warm-up.
500m row
2 rounds of 10 reps each:
situps
pullups
pushups
squats
back extensions.
Then the fun began. We were doing 5 sets of 3 reps each. Trying to increase each round and find our max at the end. My legs were still feeling Monday and Tuesday so I was sure I could not do as well as normal tonight. Since power cleans use a lot of explosive leg movement, I was going to be a bit off my mark tonight.
So of course I was teamed up with Mason. We started at 95lbs just to get warmed up.
The next round we went up to 115lbs. Again no problem, however I could feel my legs were not 100% there. The next round we went up to 135lbs. Still ok but I knew I was not totally there. The 4th round we went up to 155lbs. I knew I was getting close to my max tonight. So finally on the last round Mason and I looked at each other and said, hey why not. So we jumped up to 175lbs. Now I knew my legs were not there and I think mentally I knew I was going to struggle. So I stepped up to the bar and bent over. Grabbed it and away I went. Up it went and I drove my feet into the ground for all I was worth. Unfortunately I could only get it up to my chest and for some reason did not have enough energy and explosiveness to get under the bar to catch it. So for tonight 175lbs was out of my reach. I dropped the weight to 170lbs and was able to clean it. So that's where my journey led me to tonight. It was the best I had done, but yet 5lbs less than Mason tonight.
So after that we had a short met-con to do.
3 rounds
1 minute at each station
1 minute rest after each round
wood chopper
med ball cleans
ring push-ups
So after all that I was done. It was really good to see everyone working so hard tonight. Especially the newbies.
I just love cheering for everyone pushing so hard.
So that ends my 3 days on now it's time for my 1 day off. I may take 2 days off but I doubt it.
I will be travelling to Mississippi to visit my family and my grandmother on Friday. She is not doing so well and I want to see her while she still remembers who I am. I am sure I will get in a workout or 3 while I am down there just to take my mind off things and relieve some stress.
I also need to visit Deanna and the boys so I can workout with them too. I know they would love that. Especially the pushup queen that Deanna is, or is becomming with the help of her boys.
Now it's time for me to refuel and eat up then crash. Until next time. . . . . .
Tuesday, January 13, 2009
5 - 7 - 9
I tell you what, 5 - 7 - 9 does not seem like a lot but tonight it was. Partly because my legs are shot from last nights workout.
Tonight's workout:
As Many Rounds As Possible (AMRAP) in 20 minutes.
5 - 155lb Back Squats
7 - Pullups
9 - Burpees
All I could manage was 7 rounds + 5 squats.
Tonight was tough, but fun for sure. That's about all I have to say. We were in and out in a flash tonight. Of course we did the warm up of 2 rounds of 10 reps each - pushups, situps, squats, back extensions and pullups and a 500m row.
It was a small group of only 5 tonight. But as always everyone was working as hard as they could and cheering each other on, even in the middle of their own personal hell.
Of course my nemesis Mason did almost 9 rounds. So I have to keep working to beat him. Especially in the pullup area.
So now I get to sit down with my turkey meatball spinach salad and veg out.
I am a bit distracted because I just got the message that my grandmother is not doing so well again. Mom says it seems like she has given up. I hope that's not the case. I will be working extra hard tomorrow night at CrossFit Swift with her on my mind.
I hope anyone reading this will take a minute to be thankful for what they have. You just never know . . . . .
Tonight's workout:
As Many Rounds As Possible (AMRAP) in 20 minutes.
5 - 155lb Back Squats
7 - Pullups
9 - Burpees
All I could manage was 7 rounds + 5 squats.
Tonight was tough, but fun for sure. That's about all I have to say. We were in and out in a flash tonight. Of course we did the warm up of 2 rounds of 10 reps each - pushups, situps, squats, back extensions and pullups and a 500m row.
It was a small group of only 5 tonight. But as always everyone was working as hard as they could and cheering each other on, even in the middle of their own personal hell.
Of course my nemesis Mason did almost 9 rounds. So I have to keep working to beat him. Especially in the pullup area.
So now I get to sit down with my turkey meatball spinach salad and veg out.
I am a bit distracted because I just got the message that my grandmother is not doing so well again. Mom says it seems like she has given up. I hope that's not the case. I will be working extra hard tomorrow night at CrossFit Swift with her on my mind.
I hope anyone reading this will take a minute to be thankful for what they have. You just never know . . . . .
Monday, January 12, 2009
Monday Fun
Today was just another Monday. Nothing fancy, just a PB&J sandwich (all natural peanut butter and low sugar jelly) and an apple for breakfast. Then for lunch I had grilled chicken with peppers and onions with some cheese on pita bread and another apple. I do like those granny smith apples. For my mid morning and mid afternoon snacks I had sunflower seeds, peanuts, bananas, cheese, almonds and lots of water. When I got home I had another PB&J and apple. I did not want too much on my stomach before going to CrossFit Swift tonight.
I was feeling pretty good after my encounter with FRAN on Saturday and then having a rest day yesterday. However it does not seem to matter how you feel when you get to CrossFit, you always seem to find a way to push yourself to the limit. It's great!!! There is no way anyone is going to let you short change yourself during these workouts.
As always we had to warm-up.
2 rounds of 10 reps each - pushups, pullups, squats, situps, back extensions. That's one of the things I love about CrossFit. One of their slogans is - your workout is our warmup. It is so true but I love it.
So tonight was an interesting met-con. It consisted of rowing (really hate-love that machine), brace squats, overhead lunges and seated elevated Russian twists. The brace squats had you holding a weight with straight arms out in front of you while doing a squat. The overhead lunges had you holding a weight over head while you stepped forward or back and squatted in a lunge (each leg). The Russian twists had you sitting down with your legs elevated and holding a medicine ball. You touched the ball on each side of you while keeping your legs in the air.
So here is the workout as it was written up:
500m row at the beginning of each round
21 - 15 - 9
25lb brace squats
45lb overhead lunges
20lb elevated russian twists.
My time for it all was 23.01.
Not to bad but man was it tough. I think tonight the rowing was the hardest part. The first round I started off at a decent 31 stroke pace. By the last round I was down to a pitiful 26 stroke pace. It felt like that would never end.
The group was fun as always and when it was all over we were all wiped out. It is so nice to see others sharing in your pain and working toward the same goal - finishing !!!!
So now I am going to eat some turkey meatballs with marinara sauce and some cheese and lettuce on pita bread. Then I am going to hit the sack. I love going to bed after a nice hard workout. It feels sooo good.
I was feeling pretty good after my encounter with FRAN on Saturday and then having a rest day yesterday. However it does not seem to matter how you feel when you get to CrossFit, you always seem to find a way to push yourself to the limit. It's great!!! There is no way anyone is going to let you short change yourself during these workouts.
As always we had to warm-up.
2 rounds of 10 reps each - pushups, pullups, squats, situps, back extensions. That's one of the things I love about CrossFit. One of their slogans is - your workout is our warmup. It is so true but I love it.
So tonight was an interesting met-con. It consisted of rowing (really hate-love that machine), brace squats, overhead lunges and seated elevated Russian twists. The brace squats had you holding a weight with straight arms out in front of you while doing a squat. The overhead lunges had you holding a weight over head while you stepped forward or back and squatted in a lunge (each leg). The Russian twists had you sitting down with your legs elevated and holding a medicine ball. You touched the ball on each side of you while keeping your legs in the air.
So here is the workout as it was written up:
500m row at the beginning of each round
21 - 15 - 9
25lb brace squats
45lb overhead lunges
20lb elevated russian twists.
My time for it all was 23.01.
Not to bad but man was it tough. I think tonight the rowing was the hardest part. The first round I started off at a decent 31 stroke pace. By the last round I was down to a pitiful 26 stroke pace. It felt like that would never end.
The group was fun as always and when it was all over we were all wiped out. It is so nice to see others sharing in your pain and working toward the same goal - finishing !!!!
So now I am going to eat some turkey meatballs with marinara sauce and some cheese and lettuce on pita bread. Then I am going to hit the sack. I love going to bed after a nice hard workout. It feels sooo good.
Sunday, January 11, 2009
Play (rest) Day
What a wonderful day. So after my first meeting of FRAN yesterday I had the day off from CrossFitting. Today is one of the days I look forward to the most. It is the Sunday that I get to spend the day with my daughter Erin. After I picked her up we got to enjoy some breakfast. My girlfriend Mai was there and she was cooking some eggs with spinach and sausage. It was great and we topped it off with some Mississippi State Edam cheese. I tell you what that stuff is great. It comes in a nice big red ball and is very sharp. My mom gives it out at Christmas to everyone and it was great on the eggs.
So while we were eating breakfast we were watching a very cool show on the Discovery Channel - Time Warp. This is where they take all kinds of everyday things and slow them down. Today they were popping bubbles and showing martial artists breaking bricks. Erin promptly told me that I can't do that cuz I am not a professional at it. So I might get hurt. We all got a nice chuckle at that one. Then they showed a couple of guys putting Mentos in a Diet Coke bottle. Man did she (and I) enjoy that one. hhhmmmmm . . . . . . . . . . . . . .
So after breakfast we had to hit the road and head to Target. I had to get some mouse traps for the office (Turnkey Promotions). Of course since we were at Target I had to pick up some Diet Coke and Mentos. = )
Now while we were at Target, Erin told me I had to ''stay here'' while her and Miss Mai did something. Turns out that Erin saw the Valentines card display and had to get me a card to tell me how much she loved me. Now the funny part is that she could not find a Valentines card that she liked. So she ended up getting a birthday card with some cool music so we could dance.
''I know it's not your birthday dad, but we can dance to the music''. So how could you not smile and dance after that.
Once we arrived at Turnkey we headed out to the parking lot to have some fun. So Mai and Erin sat a few feet away and I (nervously) prepared to put the Mentos in the 2 liter bottle. For some reason Erin and Mai just kept giggling and saying things like, ''I hope you don't get messy''.
Well here we go, I opened up the bottle and let the Mentos drop. It was kinda cool watching the Diet Coke go flying about 6 feet in the air. I recommend putting the whole tube of Mentos in as it makes for a bigger eruption. Next time we are going to try and make the spout a little smaller so we can have more pressure and make it go even HIGHER!!!
The rest of the afternoon went great as we had a picnic, indoors, with corn dogs and bananas. Then daddy had to make ''the cave'' (blanket on the closet doors) for her to take her nap in. Man I tell you what, nap times are great and I totally recommend them for any and everyone.
Dinner was great too, but of course we had to save the princess world from the Bogs. Erin got a Wii game where she gets to help all the Disney princesses from the mean old Bogs. So after saving the princesses we sat down to a wonderful meal that Mai had been cooking while we were playing Wii. It was a great roasted chicken and potatos and carrots. She made a great salad with fresh peppers and cucumbers and sunflower seeds. Man was it great!!! She sure can cook, even though she thinks she can't. I love her meals (and her).
So now as we wind down from the day. I have taken Erin back to her mom's and in the process of cleaning up and getting ready for another busy week. It is so nice to be able to forget the cares of the world and just do things like, make a cave and have a picnic and dance to the music of a birthday card.
I wonder what CrossFit Swift will have in store tomorrow. . . . . ????
So while we were eating breakfast we were watching a very cool show on the Discovery Channel - Time Warp. This is where they take all kinds of everyday things and slow them down. Today they were popping bubbles and showing martial artists breaking bricks. Erin promptly told me that I can't do that cuz I am not a professional at it. So I might get hurt. We all got a nice chuckle at that one. Then they showed a couple of guys putting Mentos in a Diet Coke bottle. Man did she (and I) enjoy that one. hhhmmmmm . . . . . . . . . . . . . .
So after breakfast we had to hit the road and head to Target. I had to get some mouse traps for the office (Turnkey Promotions). Of course since we were at Target I had to pick up some Diet Coke and Mentos. = )
Now while we were at Target, Erin told me I had to ''stay here'' while her and Miss Mai did something. Turns out that Erin saw the Valentines card display and had to get me a card to tell me how much she loved me. Now the funny part is that she could not find a Valentines card that she liked. So she ended up getting a birthday card with some cool music so we could dance.
''I know it's not your birthday dad, but we can dance to the music''. So how could you not smile and dance after that.
Once we arrived at Turnkey we headed out to the parking lot to have some fun. So Mai and Erin sat a few feet away and I (nervously) prepared to put the Mentos in the 2 liter bottle. For some reason Erin and Mai just kept giggling and saying things like, ''I hope you don't get messy''.
Well here we go, I opened up the bottle and let the Mentos drop. It was kinda cool watching the Diet Coke go flying about 6 feet in the air. I recommend putting the whole tube of Mentos in as it makes for a bigger eruption. Next time we are going to try and make the spout a little smaller so we can have more pressure and make it go even HIGHER!!!
The rest of the afternoon went great as we had a picnic, indoors, with corn dogs and bananas. Then daddy had to make ''the cave'' (blanket on the closet doors) for her to take her nap in. Man I tell you what, nap times are great and I totally recommend them for any and everyone.
Dinner was great too, but of course we had to save the princess world from the Bogs. Erin got a Wii game where she gets to help all the Disney princesses from the mean old Bogs. So after saving the princesses we sat down to a wonderful meal that Mai had been cooking while we were playing Wii. It was a great roasted chicken and potatos and carrots. She made a great salad with fresh peppers and cucumbers and sunflower seeds. Man was it great!!! She sure can cook, even though she thinks she can't. I love her meals (and her).
So now as we wind down from the day. I have taken Erin back to her mom's and in the process of cleaning up and getting ready for another busy week. It is so nice to be able to forget the cares of the world and just do things like, make a cave and have a picnic and dance to the music of a birthday card.
I wonder what CrossFit Swift will have in store tomorrow. . . . . ????
Saturday, January 10, 2009
FRAN - tastic
OUCH !!!
That's all I have to say about today.
The workout of the day (WOD) at CrossFit Swift for today was FRAN. Fran is one of the benchmark workouts that you get to do at CrossFit. It consists of thrusters and pullups. A thruster is a front squat into an overhead press. The pullups can be any type you want. I did a few kipping style along with some dead hangs. But they were all unassisted and that was my goal.
We had a great group of people out today. We even had some newbies come out. Between the 8am and the 9.30am workout we had about 20 people. It was great. The energy as always was fantastic.
So the workout was this:
3 rounds for time.
21 - 15 - 9
95lb thrusters
pullups
My time was 14.52. I am not real happy with that since Mason my nemisis completed this in 10 minutes. However as I have said before his upper body strength is way better than mine and this workout was about 80% upper body.
Just in case you were wondering what it means when you see 21 - 15 - 9 is this. You start by doing 21 thrusters then you go do 21 pullups then you come back and do 15 thrusters and pullups then you do 9 thrusters and pullups. Then you are done.
Again I am amazed at what people can do when they come out and give this a try. CrossFit is way more mental than physical some days. It's great to see people do what they think they could never do just by believeing that they can and have others believe it too.
So I challenge you, what can you do that you think you can't??? Find someone to hold you accountable and go for it. I think you will be amazed at what you can do.
Next time I WILL be under 10 minutes. Look out FRAN, I will be back.
Just let me get my nap in first, cuz that's where I am headed now.
That's all I have to say about today.
The workout of the day (WOD) at CrossFit Swift for today was FRAN. Fran is one of the benchmark workouts that you get to do at CrossFit. It consists of thrusters and pullups. A thruster is a front squat into an overhead press. The pullups can be any type you want. I did a few kipping style along with some dead hangs. But they were all unassisted and that was my goal.
We had a great group of people out today. We even had some newbies come out. Between the 8am and the 9.30am workout we had about 20 people. It was great. The energy as always was fantastic.
So the workout was this:
3 rounds for time.
21 - 15 - 9
95lb thrusters
pullups
My time was 14.52. I am not real happy with that since Mason my nemisis completed this in 10 minutes. However as I have said before his upper body strength is way better than mine and this workout was about 80% upper body.
Just in case you were wondering what it means when you see 21 - 15 - 9 is this. You start by doing 21 thrusters then you go do 21 pullups then you come back and do 15 thrusters and pullups then you do 9 thrusters and pullups. Then you are done.
Again I am amazed at what people can do when they come out and give this a try. CrossFit is way more mental than physical some days. It's great to see people do what they think they could never do just by believeing that they can and have others believe it too.
So I challenge you, what can you do that you think you can't??? Find someone to hold you accountable and go for it. I think you will be amazed at what you can do.
Next time I WILL be under 10 minutes. Look out FRAN, I will be back.
Just let me get my nap in first, cuz that's where I am headed now.
Thursday, January 8, 2009
Jumping Good Time
So for dinner tonight I had a great Zone meal that consisted of grilled chicken, peppers and onions, pita bread and an apple. Then I hit the road for another fun night at CrossFit Swift. We all did a workout called ''Christine''. It consisted of a row and then deadlifts and then box jumps. We had a nice crowd out tonight. The energy was high like always even though there were only 8 people there. Mason and his girlfriend Crystal were there and so was my girl Mai.
So my goal tonight was to beat Mason in time. He is stronger than me in the upper body, but I have him beat in the lower body. Tonight was a good one since the only real upper body part was the row. If you have never seen or been on a C2 rowing machine you should. That thing is brutal, but fun.
So tonight this is what we had to do for 3 rounds:
500 meter row
12 - 195lb deadlift
21 - 36'' box jumps
So when the clock started Mason and I were neck and neck. He finished his row a few strokes ahead of me due to his upper body being able to pull a little bit harder and faster. So he ended up finishing the first round about 5 jumps ahead of me. Then round 2 started. By this time the cardio part of the workout was kicking my tail. That really killed my rowing time. So as I was at 200 meters Mason was done and starting on his deadlifts. I knew I could catch him since he was doing one lift and having to drop the weight. So when I started I cranked out 5 good lifts in a row. As I hit 10 lifts Mason started on his box jumps. I was hot on his heels and felt like I could catch him. He surprisingly cranked out the box jumps faster than I thought. By the time I finished my box jumps Mason was CRANKING through this last 500m row. When I sat down to start he was already at 300 meters. I knew at that point I was done. I could not make up that much time on my last round. So for another night Mason, my nemisis beat me again. However this time he only beat me by 2 minutes. He finished in 16 mintues and I finished in 18 minutes.
Meanwhile Crystal and Mai had their own competition going. However the times and weight for the ladies were a bit different. Crystal finished with a time of 21 minutes but she did 125lb deadlifts and 20'' box jumps. Mai finished with a time of 18 minutes and did 95lb deadlifts and 24'' box jumps. Mason and I were so very proud of our girls for working so hard and doing so well. You can always find some fun pictures of everyone doing all their hard work and everyone's weights and times over at CrossFit Swift.
Now we get to sit down and relax while watching the BCS National Championship game. Go Gators!! Tomorrow will be an easy night where we only have to play 2 hours of volleyball. That will be fun. Then we get to rest up for Saturday's workout which will be a good one. Rumor has it that it will be ''Fran''. It will be brutal but fun as always. I can't wait to see what my time will be and how many people we have come out. I'll let you know how it goes.
So my goal tonight was to beat Mason in time. He is stronger than me in the upper body, but I have him beat in the lower body. Tonight was a good one since the only real upper body part was the row. If you have never seen or been on a C2 rowing machine you should. That thing is brutal, but fun.
So tonight this is what we had to do for 3 rounds:
500 meter row
12 - 195lb deadlift
21 - 36'' box jumps
So when the clock started Mason and I were neck and neck. He finished his row a few strokes ahead of me due to his upper body being able to pull a little bit harder and faster. So he ended up finishing the first round about 5 jumps ahead of me. Then round 2 started. By this time the cardio part of the workout was kicking my tail. That really killed my rowing time. So as I was at 200 meters Mason was done and starting on his deadlifts. I knew I could catch him since he was doing one lift and having to drop the weight. So when I started I cranked out 5 good lifts in a row. As I hit 10 lifts Mason started on his box jumps. I was hot on his heels and felt like I could catch him. He surprisingly cranked out the box jumps faster than I thought. By the time I finished my box jumps Mason was CRANKING through this last 500m row. When I sat down to start he was already at 300 meters. I knew at that point I was done. I could not make up that much time on my last round. So for another night Mason, my nemisis beat me again. However this time he only beat me by 2 minutes. He finished in 16 mintues and I finished in 18 minutes.
Meanwhile Crystal and Mai had their own competition going. However the times and weight for the ladies were a bit different. Crystal finished with a time of 21 minutes but she did 125lb deadlifts and 20'' box jumps. Mai finished with a time of 18 minutes and did 95lb deadlifts and 24'' box jumps. Mason and I were so very proud of our girls for working so hard and doing so well. You can always find some fun pictures of everyone doing all their hard work and everyone's weights and times over at CrossFit Swift.
Now we get to sit down and relax while watching the BCS National Championship game. Go Gators!! Tomorrow will be an easy night where we only have to play 2 hours of volleyball. That will be fun. Then we get to rest up for Saturday's workout which will be a good one. Rumor has it that it will be ''Fran''. It will be brutal but fun as always. I can't wait to see what my time will be and how many people we have come out. I'll let you know how it goes.
Wednesday, January 7, 2009
Energy In Numbers
WOW !!! That's about all I can say right now.
I was dreading going to CrossFit Swift tonight. I was in a crabby mood all day today. Partially because I did not eat correctly all day today and partially because I was still tired from Sunday and Monday. I need more sleep!!!
I knew I had to go since that is the only way I am going to get where I want to be. Consistency is the key. So I went. (insert gloomy music here)
Of course when I walked through the door I got my first glimpse of the WOD. And yes it was UGLY, but only half ugly. It was a half strength workout and then half met-con. So I thought maybe it's not so bad.
Then much to my surprise people just kept walking through the door. Usually the class size has been around 3 - 7 people during the week. Tonight we had 16 people show up. The energy in the room was INCREDIBLE. Yes I was tired, but no longer was it bringing me down. There were too many people with positive attitudes to bring me up. When things got difficult there was always someone there to keep pushing me through.
Normally I am the one pushing and pulling people through the workouts (and life in general). However tonight was just the opposite and man did I need it. I am still excited by all the energy that was in the room. I can't wait to see what tomorrow has in store. I am sure it will be a good one. This is yet another reason why I love CrossFit so much.
So tonight here is what I did.
Strength Phase:
Push Press 3-3-3-3-3 (that's 5 sets of 3 reps each)
95lbs - 115lbs - 125lbs - 135lbs - 155lbs
Met-Con Phase:
3 rounds - 45 seconds at each station - 45 second rest at the end of each round.
55lb KB Swings
Ring Dips
20lb Wall Ball
Lunge Walk
So once again I am a little tired and am ready to hit the bed. I have a feeling tomorrow will be a good one. I guess some of the best times are to be had when you least expect them or maybe when you really need them. Maybe someone out there knew I needed a good pick me up and sent a whole bunch of friends my way.
I was dreading going to CrossFit Swift tonight. I was in a crabby mood all day today. Partially because I did not eat correctly all day today and partially because I was still tired from Sunday and Monday. I need more sleep!!!
I knew I had to go since that is the only way I am going to get where I want to be. Consistency is the key. So I went. (insert gloomy music here)
Of course when I walked through the door I got my first glimpse of the WOD. And yes it was UGLY, but only half ugly. It was a half strength workout and then half met-con. So I thought maybe it's not so bad.
Then much to my surprise people just kept walking through the door. Usually the class size has been around 3 - 7 people during the week. Tonight we had 16 people show up. The energy in the room was INCREDIBLE. Yes I was tired, but no longer was it bringing me down. There were too many people with positive attitudes to bring me up. When things got difficult there was always someone there to keep pushing me through.
Normally I am the one pushing and pulling people through the workouts (and life in general). However tonight was just the opposite and man did I need it. I am still excited by all the energy that was in the room. I can't wait to see what tomorrow has in store. I am sure it will be a good one. This is yet another reason why I love CrossFit so much.
So tonight here is what I did.
Strength Phase:
Push Press 3-3-3-3-3 (that's 5 sets of 3 reps each)
95lbs - 115lbs - 125lbs - 135lbs - 155lbs
Met-Con Phase:
3 rounds - 45 seconds at each station - 45 second rest at the end of each round.
55lb KB Swings
Ring Dips
20lb Wall Ball
Lunge Walk
So once again I am a little tired and am ready to hit the bed. I have a feeling tomorrow will be a good one. I guess some of the best times are to be had when you least expect them or maybe when you really need them. Maybe someone out there knew I needed a good pick me up and sent a whole bunch of friends my way.
Tuesday, January 6, 2009
Rest Day
The weather outside is a chilly 39 degrees. You can see your breath in the night air. There is a light rain coming down and it is making a very soothing sound as it hits the roof and windows. What better time to enjoy some much needed rest.
After the last three intense days of working out tonight will be a welcome one. All that I have on the agenda is cleaning a little house (2 rooms won't take long) and doing some dishes. After that it's watching some college football then playing some MarioKart on the Wii.
The official CrossFit workout schedule is either: 3 days on and 1 day off or 5 days on and 2 days off. Today I am glad to say is my one day off. I will be back at it again tomorrow. I still am not sure how I made it through last night. If nothing else CrossFit will show you what you are made of and it will show you that you can do more than you think. I would never had done that if I were working out on my own at home or at the local gym. The sad thing too is that no one would have cared what I would have done. However another great thing about the great folks over at CrossFit Swift is that they all care and they all want you to do your best.
So with my one day off from CrossFit, I am going to sit back and enjoy taking it easy. I am also going to enjoy the fact that all my family and friends are healthy and alive. We should all be so lucky. My coworker that I mentioned yesterday met with the doctors this morning. They are pulling the plug on his older brother today. If you are reading this now, please take a minute and be thankful for all that you have before you. You just never know when it will vanish.
Living in the moment is one of the reasons I workout. So I can enjoy life and the things I do without my back hurting, or my hip going out, or just plain old feeling like crap. I want to be able to chase my 4 year old daughter around the yard or jump with her on the trampoline or be able to bend over and pick her up and put her on my shoulders at a moments notice or save her from a fall in the blink of an eye. So I work out and I try to make good choices with my diet. Otherwise I might miss out on one of those rare moments that might never come around again.
The rain is still falling outside and the weather is still cold and gloomy, but that does not mean I have to be that way. So on this day of rest I have a smile on my face and a warmth in my heart. I hope you too can look around you and be thankful for what you have and enjoy the same smile and warmth that I do today. Tomorrow is another day and I look forward to meeting it head on no matter what challenges it may bring my way.
After the last three intense days of working out tonight will be a welcome one. All that I have on the agenda is cleaning a little house (2 rooms won't take long) and doing some dishes. After that it's watching some college football then playing some MarioKart on the Wii.
The official CrossFit workout schedule is either: 3 days on and 1 day off or 5 days on and 2 days off. Today I am glad to say is my one day off. I will be back at it again tomorrow. I still am not sure how I made it through last night. If nothing else CrossFit will show you what you are made of and it will show you that you can do more than you think. I would never had done that if I were working out on my own at home or at the local gym. The sad thing too is that no one would have cared what I would have done. However another great thing about the great folks over at CrossFit Swift is that they all care and they all want you to do your best.
So with my one day off from CrossFit, I am going to sit back and enjoy taking it easy. I am also going to enjoy the fact that all my family and friends are healthy and alive. We should all be so lucky. My coworker that I mentioned yesterday met with the doctors this morning. They are pulling the plug on his older brother today. If you are reading this now, please take a minute and be thankful for all that you have before you. You just never know when it will vanish.
Living in the moment is one of the reasons I workout. So I can enjoy life and the things I do without my back hurting, or my hip going out, or just plain old feeling like crap. I want to be able to chase my 4 year old daughter around the yard or jump with her on the trampoline or be able to bend over and pick her up and put her on my shoulders at a moments notice or save her from a fall in the blink of an eye. So I work out and I try to make good choices with my diet. Otherwise I might miss out on one of those rare moments that might never come around again.
The rain is still falling outside and the weather is still cold and gloomy, but that does not mean I have to be that way. So on this day of rest I have a smile on my face and a warmth in my heart. I hope you too can look around you and be thankful for what you have and enjoy the same smile and warmth that I do today. Tomorrow is another day and I look forward to meeting it head on no matter what challenges it may bring my way.
Monday, January 5, 2009
What was I thinking?
So Sunday, yesterday, started out innocently enough. But man did it end with a fury. It started out much the same as the day before with my usual Zone breakfast of eggs, turkey sausage and an apple.
9.30am came and found Mason and I over at CrossFit Swift helping Keith and Tim install the new pull-up bars. Our plan was to get in and out of there quickly because we had to go start playing volleyball at 4.00 that afternoon and I was hoping to get in a nap before we played. (Sundays are good for that) However those of you that have ever tried to ''do-it-yourself'' know that things hardly ever go according to plan. After many expletives from Tim and several broken drill bits, before we knew it lunch time rolled around.
So we push on through and finally rolled out of there by 3.00. That definitely did not leave much time for my nap. (not happy) So I rushed out of there and gathered up my things for what was going to be a long, long night. Mason and I arrived at The Richmond Volleyball Club around 4.30. We played pick up until 6.00. Then our team had a scrimmage from 7.00 - 9.00. After that we had league play from 9.00 - 11.00.
Needless to say (but I am going to say it anyway) I was EXHAUSTED!!! So after finally getting to bed sometime after midnight I was able to get my nap in.
I say that since that is exactly what if felt like. A very, very short nap before the alarm went off yelling at me to get to work. So of course I had to give it a back hand a time or two and hit the snooze.
Now for some reason I was just not satisfied with all of that. So tonight I decided to head on over to CrossFit Swift and get in a quick workout. Now I was really hoping for a strength or ''heavy'' night as we call it. Where you just get to lift heavy weights. Instead I was greeted with a very nasty Met-Con (metabolic conditioning).
Otherwise known as extreme cardio or HOLY ..........!
So needless to say I was still spent from the previous long night of 6 hours of volleyball. But I was already there and was not about to leave. - - - Pride, it's not always a good thing.
So tonight this is what I did in 22 minutes.
400 meter row
5 rounds of
5 - Burpees
5 - 55lb kettlebell swings
400 meter row
5 rounds of
5 - air squats
5 - situps
400 meter row
5 rounds of
5 - 95lb thrusters
5 - pullups
DONE or should I say OVER DONE. Or at least that is what I thought. The funny thing is that now that I have been doing CrossFit for about 3 months now, the recovery time gets better and better. Yes the workouts are tough but the things you can accomplish are incredible. The best part is the more you do them, the better you get and the more you want to do them. So even sitting here tonight I am tired and looking forward to hitting the sack, but I feel good.
Even if you can't do EVEN ONE PUSHUP now, does not mean that you can't do one in a week or in a month if you keep trying. The key is that you have to start somewhere and then you have to keep going. No matter what that means. The beauty about CrossFit is that anyone can do it. Tonight while I was suffering through my 22 minutes of hell there were 5 other people doing it with me. Everyone was doing what they could do, some less some more, but they WERE DOING IT and that is the key.
So now as my night winds down, I can't wait to see what tomorrow will bring. Each day brings it's own rewards and challenges. I just have to remind myself that there are others all around that are going through much worse than I am or will ever go through. So just when I think that my 22 minutes of hell are bad, I remember that the person next to me might be going through much worse. Divorce, Death, Sickness, Unemployment, etc, etc, are all around. Smile and be happy that you are who you are and things, no matter how bad, can ALWAYS be worse.
With that being said, please keep my coworker in mind and in your prayers. He and his family have to decide if they want to pull the plug on his brother in the next day or so. He is 50 and had a heart attack over the weekend. So take a minute and hug a family member because you just never know.
Thanks to all those that have welcomed me to this strange world of blogging. And to my friend Deanna - keep working on that pushup. It WILL happen if you want it to. What's that I hear? Oh yeah, its my bed calling my name ever so softly. Yeah right, it's screaming at me to get in there NOW!
9.30am came and found Mason and I over at CrossFit Swift helping Keith and Tim install the new pull-up bars. Our plan was to get in and out of there quickly because we had to go start playing volleyball at 4.00 that afternoon and I was hoping to get in a nap before we played. (Sundays are good for that) However those of you that have ever tried to ''do-it-yourself'' know that things hardly ever go according to plan. After many expletives from Tim and several broken drill bits, before we knew it lunch time rolled around.
So we push on through and finally rolled out of there by 3.00. That definitely did not leave much time for my nap. (not happy) So I rushed out of there and gathered up my things for what was going to be a long, long night. Mason and I arrived at The Richmond Volleyball Club around 4.30. We played pick up until 6.00. Then our team had a scrimmage from 7.00 - 9.00. After that we had league play from 9.00 - 11.00.
Needless to say (but I am going to say it anyway) I was EXHAUSTED!!! So after finally getting to bed sometime after midnight I was able to get my nap in.
I say that since that is exactly what if felt like. A very, very short nap before the alarm went off yelling at me to get to work. So of course I had to give it a back hand a time or two and hit the snooze.
Now for some reason I was just not satisfied with all of that. So tonight I decided to head on over to CrossFit Swift and get in a quick workout. Now I was really hoping for a strength or ''heavy'' night as we call it. Where you just get to lift heavy weights. Instead I was greeted with a very nasty Met-Con (metabolic conditioning).
Otherwise known as extreme cardio or HOLY ..........!
So needless to say I was still spent from the previous long night of 6 hours of volleyball. But I was already there and was not about to leave. - - - Pride, it's not always a good thing.
So tonight this is what I did in 22 minutes.
400 meter row
5 rounds of
5 - Burpees
5 - 55lb kettlebell swings
400 meter row
5 rounds of
5 - air squats
5 - situps
400 meter row
5 rounds of
5 - 95lb thrusters
5 - pullups
DONE or should I say OVER DONE. Or at least that is what I thought. The funny thing is that now that I have been doing CrossFit for about 3 months now, the recovery time gets better and better. Yes the workouts are tough but the things you can accomplish are incredible. The best part is the more you do them, the better you get and the more you want to do them. So even sitting here tonight I am tired and looking forward to hitting the sack, but I feel good.
Even if you can't do EVEN ONE PUSHUP now, does not mean that you can't do one in a week or in a month if you keep trying. The key is that you have to start somewhere and then you have to keep going. No matter what that means. The beauty about CrossFit is that anyone can do it. Tonight while I was suffering through my 22 minutes of hell there were 5 other people doing it with me. Everyone was doing what they could do, some less some more, but they WERE DOING IT and that is the key.
So now as my night winds down, I can't wait to see what tomorrow will bring. Each day brings it's own rewards and challenges. I just have to remind myself that there are others all around that are going through much worse than I am or will ever go through. So just when I think that my 22 minutes of hell are bad, I remember that the person next to me might be going through much worse. Divorce, Death, Sickness, Unemployment, etc, etc, are all around. Smile and be happy that you are who you are and things, no matter how bad, can ALWAYS be worse.
With that being said, please keep my coworker in mind and in your prayers. He and his family have to decide if they want to pull the plug on his brother in the next day or so. He is 50 and had a heart attack over the weekend. So take a minute and hug a family member because you just never know.
Thanks to all those that have welcomed me to this strange world of blogging. And to my friend Deanna - keep working on that pushup. It WILL happen if you want it to. What's that I hear? Oh yeah, its my bed calling my name ever so softly. Yeah right, it's screaming at me to get in there NOW!
Saturday, January 3, 2009
Just Another Saturday Morning
Well today started out just like any other Saturday morning. The alarm goes off and I hit the snooze about 5 times. I think that's the hardest part of my day, actually getting out of bed. The coolness of the air outside the bed and the warmth of the sheets makes you just want to curl up and go back to sleep.
Once I was up I had a great Zone breakfast, with eggs, turkey sausage and an apple, then off to CrossFit Swift for some hard work.
I was excited that my sister was going to be there for her first CrossFit workout. But first I needed to get through my own WOD (workout of the day). It was a good one for sure.
21 - 15 - 9
225# Deadlift
Handstand Pushups
I made it through the deadlifts ok. They were tough, but nothing I couldn't struggle through. Now the handstand pushups were another story. I really need to work on my shoulder and tricep strength in order to get through all of them without modifying them. My time was ok at 22.17.
The good news is that I did this same workout back a couple of months ago and only did 185# deadlifts. So I am making progress.
So after resting about 30 minutes I and a good friend of mine, Mason, went through the workout with my sister. Since this was her first workout it was an nice indroductory one into the world of CrossFit.
3 rounds for time:
350m row
10 air squats
5 KB swings
5 wall ball
She did a great job with a time of 11.43. I love working out and it was nice to see her there doing it with me. I hope she will keep it up.
So now that my morning is over I can relax and enjoy some down time. That's one thing that I think no one gets enough of. But that is a thought for another day.
Once I was up I had a great Zone breakfast, with eggs, turkey sausage and an apple, then off to CrossFit Swift for some hard work.
I was excited that my sister was going to be there for her first CrossFit workout. But first I needed to get through my own WOD (workout of the day). It was a good one for sure.
21 - 15 - 9
225# Deadlift
Handstand Pushups
I made it through the deadlifts ok. They were tough, but nothing I couldn't struggle through. Now the handstand pushups were another story. I really need to work on my shoulder and tricep strength in order to get through all of them without modifying them. My time was ok at 22.17.
The good news is that I did this same workout back a couple of months ago and only did 185# deadlifts. So I am making progress.
So after resting about 30 minutes I and a good friend of mine, Mason, went through the workout with my sister. Since this was her first workout it was an nice indroductory one into the world of CrossFit.
3 rounds for time:
350m row
10 air squats
5 KB swings
5 wall ball
She did a great job with a time of 11.43. I love working out and it was nice to see her there doing it with me. I hope she will keep it up.
So now that my morning is over I can relax and enjoy some down time. That's one thing that I think no one gets enough of. But that is a thought for another day.
Friday, January 2, 2009
A New Year
2009 is here and for some reason I decided to start a blog. I am not a writer, nor do I claim to be one. So for all those that stumble upon this, you have been warned.
Like the title says I am sure that this will be a place for me to let the mindless ramblings out of my head for a bit. If you know me, you know I have a lot of them.
So let the new year begin. (I think I'm ready)
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