Sunday, February 24, 2008

Athletic Training

Over the past couple of days of workouts I'm starting to feel my self getting back to where I was before I got the flu. I feels good to be back where I can make actual progress again. I am definetly very motivated to improve my performance all the time and the only way you can know your improving is if you are bettering your times in the workouts.

This is a picture of my daughters softball team at the opening ceremonies for the Jr. Olympic Games in San Diego last year.

Most anyone who works-out at least a couple of days a week should see that kind of improvement. The thing is, if you want to improve on pace with the real performers in any sport you have to do more. This is true of Crossfit training and just about any sport someone would participate in. Practiceing your sport isn't enough either, you need to be stronger and more fit than the others playing it if you want to excel. Crossfit builds stamina, strength, quickness, and mental toughness all while getting as fit as you could ever imagine. This is all true if you commit the efforts of the top performers. Everyone benefits, but to realize top performance you have to commit this type of effort.

Something else I've noticed, that I'm sure all real athletes know well, is diet, sleep and mental preparedness becomes very important too. Once you get to a certain point in fitness you begin to notice that what you eat effects you performance very much. Overall diet is important, but sometimes just the last things you consumed can play a big factor in how well you perform. When you eat in relation to a workout makes a big difference too. Eat too close to a workout and you might not do so well. Workout starved and you'll probably be weak and lose stamina.

At my age of 45 and the fact that the guy's I'm trying to catch are much younger should leave me satisfied, right? It actually only motivates me to work harder............because I know I'm already giving some of them a run for their money and I think I can catch them.............

Fridays Workout:
Overhead Squat, 5 rep max
5-5-5-5-5.............120#
I felt pretty weak in the shoulders on this one after the other stuff this week. Should be 15# more, I think, if I was alittle more fresh.

Saturday:
21 Sumo-deadlift-high-pulls (75#), 3 rope climbs, run 200m
15 SDHP, 2 rope climbs, run 400m
9 SDHP, 1 rope climb, run 800m......................10:02
I was very happy with this time. This was my 4th workout in a row and I thought I was pretty spent. Thankfully today is a rest day!

Thursday, February 21, 2008


After a few weeks that made it seem like summer was here we are back at having some winter weather again. It has been raining off and on all week with chilly temperatures (for around here anyway) and wind. Whenever the weather gets like this I always think about one our tropical trips. This is a waterfall in Micronesia on the island of Pohnpei.
This is just a quick post to update some you on my workouts.......


Monday:

OH DB Squats

53# Kettle bell swings

2-4-6-8-10-8-6-4-2....................9:52

then

10- Pull-ups

10- Ring dips

10- Kettle Bell swings, 53#

5-35# shoulder press

as many rounds in 10 mins.........4 rnds + 10 pull-ups and 8 ring dips


Weds:

Tabata thrusters, 25# db's

Then row 500m.............7/1:38

then

Tabata Jumping Pullups

then 21-15-9 25# thrusters and Row for calories.......12/5:54


Thursday:

Elisabeth

21-15-9

135# Squat Cleans, Ring Dips.............14:53


These were all pretty brutal especially thursday. My schedule is alittle messed up this week and now I'm gonna have a 4-day in a row thing going on.........we'll see how it goes.

Saturday, February 16, 2008

Back at it


Well I'm finally feeling back to normal after being sick. This is my first full week of workouts since I had that nasty flu bug that has been hitting so many people.


The first day back was a little unerving as I went through the workout. Exaustion comes much quicker after a layoff and I was kinda worried that I would trigger a relapse. After all it seemed to be a workout that caused the flu to settle on me in the first place. My time sucked but I felt good afterward so I was very happy. The soreness this week has been a big factor though. My legs have been so sore that walking has been a painful exercise everyday at work. At my work you walk around all day, with 40# of tools hanging from your hips, going up and down ladders and usually carrying stuff too.


The soreness is almost gone and I had a real good workout out the last couple of days. The workouts this week were................................

Monday: 100 ft waiter walk with 40# (alternate arms halfway thru)

20 Box jumps (big box)

10 wall balls with 20# ball

As many rounds as you can in 20 mins.........................9 rounds

Tuesday: Backsquat, 5 round max

215, 215, 220, 220, 220

Wednesday: Daniel

50 Pull-ups

400m run

21 thrusters, 95#

800m run

21 thrusters, 95#

400m run

50 pull-ups....................................20:19

Friday: 400m Run

15 snatch balances, 75#

5 Rounds...............................................16:58

Saturday: Big Loop Run (approx 700m)

30 man-makers, 25# dbs

30 knees to elbows

30 hollow-rocks

250m row

20 man-makers

20 k2e

20 hollow-rocks

250m row

10 man-makers

10 k2e

10 hollow-rocks

Big Loop Run...................................20:22

As usual rest days are sunday and thursday

Saturday, February 9, 2008

Thank you for my Blessings


Do you ever stop to think how lucky you are? I mean really think about it. We all say it once in awhile: "I'm so lucky", or " the Lord has blessed me". But do we really feel it in a deep and real way. Knowing it is one thing, but feeling it is quite another.

The thing is, most of us fall into a couple of main groups. One consists of all the people that feel life has been mostly unlucky for them. They are barely getting by and living week to week. Most of these people look around at others and think "why can't I get lucky like them". They see the people driving cars with factory warranties and going on vacations and assume those people all got breaks they never had and may never get. They wonder if they'll ever own a home or even be able to save money yet they still claim to be thankful from time to time. They know things could be worse or more hopless. Actually, they know this but at the same time are alittle jealous or bitter.

The other group is filled with people that have lots of hope and, for the most part, are doing quite well. They have fairly new cars and own their home. They get to go on good vacations. These people need the vacations because they work lots of hours and usually experince lots of stress in their jobs or business. They also claim to be greatful for all they have. But deep inside they're thinking "I worked hard for everything I have, nobody gave me this".

Both groups have one thing in common: They should be very thankful. I belive nobody, especially me, can actually be truly greatful until they experince great loss. Most of us will go through life and never have to feel this. I make the claim that this is both a blessing and a curse. No one wants to have a huge loss or tragedy in their life but I'm sure it puts things in perspective. People who have experinced great loss and overcame it through time see life differently that the rest of us.

Who are these people? Can we relate to them? Probably not. How do you know what it feels like to lose the person most close to you in the whole world without it actually happening? How do you know what it would be like to be suddenly paralized and bound to a wheelchair if you're not? How about someone that loses their whole family, or to be stuck in the poverty of a war stricken country? The truth is not many people can even imagine these things let alone know what that would feel like yet alot of these people will display more sincere gratitude than all of us who are blessed with so much more.

So my point is what? It's that I have no right to be unhappy..........ever. I have it so good it's not even funny. And so does everyone I know. We all should be so greatful. We get so focused on our goals, both finacial and social, business and carreer, fun and fitness. We get frustrated if there's a setback due to personal decisions, the economic downturn, politics or whatever reason, and forget to be greatful. Even when we are backsliding from where we want to be we must remember, LIFE IS GOOD! We are lucky!

I have six great kids, two beautiful grandchildren with one on the way, a huge and loving family and most of all, the greatest wife a guy could hope for. Oh yea, there's the awsome house, the vehicles, the yard, the vacations and all that. The thing I think about sometimes is that I would give up all that to have or keep any one part of my family. I could live in a little apartment, barly scraping by week to week, as long as Melanie was still by my side.

I have to make an effort not to let all the hassles and daily tragedies get in the way of my seeing how great life is. Life constantly pulls and pushes you all over...................remember it's just a ride, the passengers are what's important.

Monday, February 4, 2008

Caution


It's been a few days since my last post and there's a story behind that............

Last time I posted I had been sick with the flu, not the FLU, just a light version of the flu. This hadn't gotten to me enough to keep me from work but made me a bit miserable. I missed 3 days of workouts and was planning on going in friday morning and getting back at it. After dealing with work stuff and definetly feeling much better I went in at 11am. I was kind of hoping for a short but intense workout and planned on taking it kind of easy, using some caution.

When I got there I noticed the workout was anything but short. Some of the times already on the board were over 40 minutes. I got started thinking of going slow and using caution. Of coarse, once I got going, I pushed real hard and through caution out the window. When I finally finished, with a very mediocre time, I had Pukie beating on me and trying to get the best of me. I suffered through it and took off to go back to work. Unfortunatly about an hour and a half later I was crawling into bed. Melanie placed a bucket next me with only minutes to spare and I was offically sick with the FLU.

The big mistake here was not using enough caution. I didn't listen to my own good sence or, the smarter thing to listen to, my wife. I knew I needed to start slow and kidded myself that I was cleared to go. I probably could have gotten off with the "flu lite" and instead went three days with a fever and no appitite. My competitive spirit got me in trouble. I didn't want to fall behind in my training progress and instead am now having to suffer a larger set-back. Such is life.

So what is there to be learned from this. How about caution, meaning: it's better to be safe that sorry. One step forward isn't worth two steps back, not if you can take a quarter step forward and no steps back. That being said, I am going to wait until latter this week to work-out and my first few workouts are going to be walk-throughs.

I hate taking a setback on my work-out progress, but I really hate laying sick in bed.............Caution.