I may be through with the past but the past ain't through with me.

The present.

I’m going to try and not self edit.

Just like all my life up until today, I am full of many feelings all at once. It’s just a matter of any one moment of the day you find me in. I am grateful.

Morning coffee.

Leah slept another 12 hours last night with 1 brief bottle at 7 and now just now waking up at 10am. Leah’s breakfast finished, she loves it. Some mushy oat/chia stuff with some fruit puree really hits the spot and then on to a bottle of formula to top things off. She took a dive off the high chair as soon as I unstrapped her and I had a proud Dad reflex moment of catching her before anything contact with something hard and warranting a call to mom or trip to the ER.

I’m grateful for faithful friend that sent me a message yesterday, who cared enough to want to know how I’m really doing since moving to Red Deer. Asked if I was getting connected with a group of guys and I am thankful that I am. Friday mornings are prayer and breakfast with a small group of men from the church; not scared off by honesty and speaking out about what curve balls life is really throwing our way.

I’m grateful for Jen, who is the opposite of me in so many ways yet so like minded in all the ways that really matter. We’ve been talking a lot about how we are parenting Leah and what we like and disliked about our own upbringing; things our parents did well and ways we can build off of that. Jen is reading a book that has given us more ideas of what we don’t want to do but still beneficial. This guy has got a thing for spanking and not like “I approve of spanking as a form of discipline”, we’re talking, “if you don’t spank your child you are disobeying scripture and need to get right with what calls you to be as a parent” sort of thing. It makes me really nervous when I see a person over interpret the Bible. I mean if you wanted to really take it literally we should all be beating our children with rods. There is a place for spanking but I view it like alcohol; although there is nothing inherently wrong with it, there are people who should refrain from using it. If you can’t have a drink with a clear conscience or once you start you can’t stop until your drunk then it’s probably best to refrain. And the same for spanking if you can’t spank your child with a clear conscience, if you find yourself spanking our of anger or revenge despite your best intentions, then it is not serving its proper purpose. I have always found it intriguing when I hear parents of multiple children tell me their use of spanking becomes less and less with each child. And despite my lack of experience I think there is something to the theory that an over use of spanking can be a sign of a lack of creativity in one’s parenting.

We’ll see if I can actually execute on all my wonderful parenting advice now that I have my own child. One thing I do know is there is huge power in the humble and repentant parent. When I don’t take care of my daughter well, when I treat her poorly, ignore her, lose my temper and am not gentle and patient…WHEN I am INEVITABLY those things…it seems to me that the effects of going back to her to tell her I was wrong and ask for forgiveness are more long lasting than the wrong itself. I want my daughter to see I am imperfect and when I don’t get it right that I make amends. I know a parent who has tried their whole life to hide their weaknesses, to never admit when their wrong, to only apologize out of sarcasm or obligation. And we all see through it, right? We know it’s only a matter of time before every person we know will fail and mistreat us in some way. So what is the point in trying to hide it. The true person of integrity acknowledges their shortcomings, takes responsibility for their actions, does their best to make a mends and does the work to do better next time. In the Bible Paul using the analogy of running a race and I think he would have added hurdles to the race if that was a thing back then. I am a 300lb man, over 6 feet tall, with maybe above average leaping ability given those other attributes…and I am running the 100 meter high hurdles. I guarantee you I trip over every single one of those hurdles! But knocking over every hurdle does not disqualify you from the race, you can still finish. In fact that is ultimately what is asked of us, do your best and finish strong. Even after the last hurdle there is 10 meters to get back up and sprint through the finish.

Right my hurdle is starting a business. I’ve never been self-employed(Officially), i’ve done side jobs for 20 years but nothing close to a consistent income. If you asked me even 5 years ago who in my family was most likely to to be start their own small business from the ground up I would have bet everything on my brother. But it seems oddly achievable for me right now. I have had nothing but positive feedback that the work I want to do is there and I can definitely  make it happen if I do the work to get it off the ground. My whole life I have battled a lack of self-esteem; thoughts in my head telling me over and over again that I am not valuable, even if I start something there is a good chance I won’t finish it, I should just resign myself to a job that is secure and low risk, my skill set isn’t really that desirable.

All that is a steaming pile of garbage and I think the reason why I’m finally moving on from those thoughts is the realization that they are associated with a person in my life that has told me to play it safe, don’t take any risks and instilled an unhealthy fear of failure deep down in my gut. I am not removing them from my life per say but I have come to recognize their words of advice and criticisms have been detrimental to my growth and development as a person. So I have decided not to listen. I think there is someone like this in all of our lives, someone who may even have goo intentions but has largely been a negative force in our lives. What really helped me to let go was to observe that person’s life and ask if I wanted to be where they are when I’m that age. If the answer is no than maybe it’s time to find some new voices to tell you who you really are and what you are worth. How does that saying go…”you are the sum of the 5 people you surround yourself with”? Maybe that also means you will become whatever those 5 voices are telling you will be.

Be picky about who you let in my friends.

01.15.2011 Team WOD

Today is a good day to start sharing my WODs with you guys again. Because today was a crazy WOD.

I would first like to give a shout out to my friend Josh Tom who tried CrossFit for the first time today. He is going to grad school down in Waco, Tx and I have a feeling he was starting to notice a little bit of that typical grad school weight gain get to him. He said it slaughtered him, but feels great and will probably sign up for On Ramp. Awesome!

First off a little bit about where I’m at. I’ve been doing CF for just over a year now and have never regretted a day in the gym. Never. It has been totally worth it. I have lost just over 100lbs, 4 pant sizes and have had to nail 2 new holes in my belt. This is the same belt that I had reached the last notch on a year and a half ago. So roughly 10 inches off the waist. It feels amazing, but I have about 45lbs. more to go before I hit my goal of losing 140 and weighing around 245.

Today’s WOD was team style, so me and Andy were paired up to get the work done together, and it was all about a 53lb. kettle bell(KB). (Sidenote: if you don’t recognize some of the language, just google it)

RULE: Over the course of the WOD one person had to be holding the KB at all times and hanging, not just resting somewhere on your body. If the KB is dropped or rested for any reason there is a 5 burpee penalty before you can continue the WOD.  Here we go…

One person row 1000m

The while the other run 400m with KB

Each member completes both run and row

Next one person does work while the other holds the KB

25 Hand Stand Push Ups (HSPU scaled version that used the same movements, but less weight)

50 Burpee Pull Ups

50 Toes to Bar

50 Jumping lunges

50 Ring dips (scaled, using elastic band to cancel out some weight)

Then repeat

1000m row

400m run with KB

Time:  35 minutes and 50 seconds

Notes and thoughts: We didn’t drop the KB at all, so thankfully we had no extra burpees. During my warm up and stretching before the WOD I had a scab on my knee from a my workout on Monday that cracked open. As a result I started bleeding when I got to the jumping lunges. It looked cooler than it really was.

Obviously the things to work on are ring dips and HSPU. Ring dips are just a matter of getting stronger with repetition. My arms are just not strong enough to dip and push up my entire body weight, and that is mainly triceps. And I think that is the same issue with my HSPU. But the other thing with the HSPU is being inverted. I get blood rush really easy, and I have to walk my feet up the wall to get into a hand stand position. I really would like to improve on my pull ups as well. I can do about 3-5 pull ups consecutively with a kip, but would like to get strict pull ups down. I can do .75 to o1 strict pull up right now depending on how fresh I am. So my arms  and my grip are the weak things right now. Name an exercise that is dependent on arms and I will tell you how I struggle with it.

QOD (quote of the day)

“Those who think they have not time for bodily exercise will sooner or later have to find time for illness.”  ~Edward Stanley

Check out the Kirkland CrossFit blog for a couple of pictures and a better description of the WOD–> http://www.kirklandcrossfit.com/

 

 

Thursday 02.25.2010

This will be the last WOD for this week. Friday evening I will be heading out to Mars Hill in Seattle to hear John Piper speak for “a night of Gospel preaching”

http://www.time.com/time/specials/packages/article/0,28804,1884779_1884782_1884760,00.html

Even our society is recognizing the resurgence. TIME recognizes it as number 3 on the list. Woot! Jesus is growing His church. PTL

Warm Up

Not sure again.

Focus: 5 core exercises, 2 rounds, one minute each…

Right side plank- right arm and shoes supporting body weight focus on tight right side core.

Sit ups 1 minute (The idea is to keep moving)

Center Plank- both arms, tight core.

V-ups 1 minutes (hands to toes, or as close as possible)

Left side plank- left side focus

This was a draining mini WOD, but it really is a necessary part of so many of the exercises we do to have strong core support to prevent injury.

WOD: AMRAP in 15 mintues

5 thrusters 95lbs

10SDHP 95lbs (sumo dead lift high pulls)- squat stance, straight back, close middle grip on bar, pull bar close to body from ground to chin.

20 mountain climbers

Completed 4 rounds, with 5th through 11 mountain climbers.

I was disappointed with my performance. The focus certainly drained my energy a bit, but I realize across the WODs this week that I am still not properly fueling my body. I am not taking enough  “good calories” for my body to perform at it’s highest level for the WODs. I also think this a reason I am seeing signs of a plateau in my progress. Just need to apply the obvious to improve on this.

I am writing this on Friday afternoon and it is nice to have a recuperation day. Today is technically my day of rest because I work the next couple days. I really like coming off a few days of recoup and I can tell my muscles are stronger and my body is ready for more going into the week. I heard someone say recently that it is good to remember that hard work is a good thing for 6 days of the week and take the 7th to appreciate and reap the fruits of our labor.  Some may say “duh”, but I know that a productive week leads to a much more satisfying day of rest.

QOD

“I’ve been thinking Hobbes–”

“On a weekend?”

“Well it wasn’t on prupose–”

-Calvin and Hobbes

Enjoy your weekend!

Wednesday 02.24.2010

During warm up today a guy from the gym trotted in a little late and sped to get changed.  As he passed I commented, “you would not be so eager to get in on this WOD if you knew what it was.” in light of this WOD being the hardest one yet.

Warm Up

400m run

5 burpees

400m run

5 burpees

2 rounds…

10 push ups

10 pull ups

10 PVC pass throughs

Stretch as needed.

WOD- “Kelly”

5 rounds for time, 40 minute limit. Each round consisting of…

400m run

30 box jumps (boxes about 20 inches high)  jump with both feet and full extension at the top.

30 wall balls- 20lb medicine ball combo squat extend and throw ball up to 10ft target. Essentially a thruster with a medicine ball.

A guy in passing during the warm up commented, “you know it’s a hard WOD when there is a 40 minute time limit.

Time: I did not complete all 5 rounds with in 40 mintues. I finished 4 rounds plus the last 400m run.

1.75 miles running total. Why on earth would you have 800m of running in the warm up? My legs were wobbly jello by the middle of the 3rd round. Despite not completing the 5th round I was pleased that I did not revert to step ups(one leg at a time) on any of the box jumps, but continued with both feet the whole time. I actually am looking forward to seeing this WOD again down the road to see improvement.

QOD

“Life’s disappointments are harder to take when you don’t know any swear words.”

-Calvin and Hobbes

I find it amusing when I hear a foul word or 2 during a WOD. Is that bad? I suppose it could be a sign that it’s doing it’s job. : )

Why so much Calvin and Hobbes you ask? I believe that reading Calvin and Hobbes while growing up was educational. Seriously, Calvin has some really good insight on life…along with childish humor. hahah


Oops

Definitely just wrote 2 posts for the same day. Double your pleasure, double your fun.

Wednesday 02.23.2010

Warm Up

Some days I do not take my binder home to be accurate with the warm up. I often rely on the postings on the website to remind me of the WOD and my time, but the warm up is often not in the picture. But this warm up was nothing out of the ordinary.

But I do remember this one started with 200 single unders alternating kinds of jumping. For example: there is standard single unders, or skipping one foot at a time, or rack step back and forth, or double unders. I have been frustrated with my lack of coordination and often resort to regular single unders. Room for improvement.

Focus: is typically a refresher on an exercise or two to review technique and form, and often for the sake of using it in the WOD to follow. Today it was…

Hang Power Clean

Check out the link if you are curious of what a hang clean is…

I believe the only reason for saying power is for multiple reps. quickly.

WOD

5 rounds for time, each round consisting of…

15 Hang Power Cleans

200m Run

Time: 11:24

I have a love/ hate relationship with most workouts. One side of me likes walking in on a WOD that is seemingly easier than the day before. This often being too optimistic to realize  that there really are no easy WODs. The other side of me desires a killer WOD every day for I know this causes stronger results. Who is this divided man?

Today’s WOD still being challenging, it was cool to have short distance (200m) runs. (little did I know that the next day’s WOD would make up for it. Ugh.)

I am still really enjoying the gym and often stick around after the WOD, when I have time, to chat about the WOD and revel in watching the next group get worked by the WOD. Haha, evil but entertaining.

QOD

“MOM, CAN I SET FIRE TO MY BED MATTRESS?”
“No, Calvin.”
“CAN I RIDE MY TRICYCLE ON THE ROOF?”
“No, Calvin.”
“Then can I have a cookie?”
“No, Calvin.”
“She’s on to me.”

-Calvin and Hobbes

Thank you Mom and Dad for baking peanut butter chocolate cookies today. I oh so appreciate the temptation I receive when I walk in the kitchen. Oh well. : P

Tuesday 02.23.2010

Warm Up

200 singles

2 rounds:

10 PVC pass throughs

10 push ups

10 sit ups

10 over head squats

10 good mornings

5 pull ups

Focus: Hang Power Clean

WOD

5 rounds:

15 reps. Hang Power Clean 95lbs.

200m run

Time: 11:24

A hang power clean is simply a clean starting in the hang position. It’s kind of hard to describe. This was a challenge as usual; I generally like WODs with some sort of lifting weights and so I appreciated that. After today’s WOD I was considering how I am having less of a challenge with respiratory stamina as opposed to how much my muscles can handle. I certainly still breath hard, but I can last longer and don’t have to take as many breaks on account of catching my breath.

QOD


Back on Track 02.22.2010

On the track of posting again. I am actually writing this post with in a day of doing the WOD. I have exciting news to share later in the post so read on. : ]

Side note: I would like to acknowledge and apologize those of my readers that are well versed in the English language and are aware of how the grammatical structure of my writing is lacking. Also to apologize to anyone reading who have noticed it took me a while to catch up in my posts. I know you all check my blog multiple  times a day just hoping I have posted again…okay maybe not. But thanks for reading anyway.

Warm Up

1000m row

3 rounds:

10 PVC pass throughs

10 push ups

10 knees to elbows

10 overhead squats

WOD

5 rounds:

9 one arm kettle bell swings(18 total)

15 pull ups

21 push ups

Time: 15:46

I have reached a point in my CrossFit adventure where I always look forward to the WODs. I sometimes still feel a few butterflies of wondering what the WOD will be and how destroyed I will be at the end. But I love it. It has been about a month and a half since I started and I have yet to feel like I don’t want to go in for the WOD. And certainly have never regretting going in after I finish. I always feel like I am missing out if I miss a day in the gym. I miss the community and satisfaction of completing another challenge.

Some observations of progress so you know how I am performing…in exercises like push ups, pull ups, muscle ups, ring dips and knees to elbows require the ability to support my own body weight (especially with my arms) So you might be thinking on a WOD like today, “There is no way he is getting in 75 total pull ups in a 16 minute workout. He is a BIG guy.” and you would be right. There is a bridge  to cross the gap between “SO not capable of doing one pull up!” to “capable of supporting my own body weight unassisted”. Unassisted is the the key word. There are multiple large rubber bands with different tensions to help cancel out some of the weight and allow a big guy to do a pull up or knees to elbow or ring dip. I am doing what is called a jumping pull up- jumping into the pull up while using as much arm strength as possible, and after a set of regular push ups I revert to my knees.

Now for the exciting news. It has been almost 2 months and as of today around 2pm I have lost 25 pounds! I have also lost 2 notches on my belt and working on the 3rd. It feels really good to see results! The other day I handed Loren a 25lb. dumb bell and told him I was about 2-3 lbs away from losing this much weight. It was a cool way to visualize my accomplishment. As I have said before, there is always more room for improvement, and it is nice to see that I am progressing.

QODs (I’ll give you a few to make up for the last chunk of simplistic posts)

“Don’t be afraid to give up the good to go for the great.”

“I expect to pass through this world but once. Any good, therefore, that I can do or any kindness I can show to any fellow creature, let me do it now. Let me not defer or neglect it for I shall not pass this way again.”
— Stephen Grellet

“I feel that the greatest reward for doing is the opportunity to do more.”

“Hell begins on the day when God grants us a clear vision of all that we might have achieved, of all the gifts which we might have wasted, of all that we might have done which we did not do.”



02.19.2010

Warm Up

100 singles jump rope

3 rounds

10 sit ups

10 jumping pull ups

10 sqats

10 mtn. climbers

5 burpees

10 shoulder pass throughs

Focus

Clean and Jerk

WOD

Clean and Jerk: Not timed, but not taking huge breaks either.

6 rounds: 3-3-3-2-2-1 reps.

Intended to be almost too much weight by the last round with 1 rep. I completed with 185lbs. I am realizing that it is possible to do more weight in some of these olympic weight lifting exercises, but if I am not using excellent technique, then I am not getting the most out of it. Another guy in the gym at the same time was working on 275lbs. clean and jerk.

02.18.2010

Warm Up

500m row

100 single unders jump rope

2 rounds:

10 PVC pass throughs

10 good mornings

10 punk position circles (push up position stretch)

20 seconds push up plank (warm up shoulders and core)

5 knees to elbows

5 pull ups

2 hand stand push ups (or pike position push ups in my case)

5 dumb bell thrusters

Focus

dumb bell split clean 35lbs: essentially clean 2 35lb. dumb bells with a squat and split the legs to support the weight-AMRAP 1minute.)

WOD

5 rounds:

400m run

20 push ups

30 sit ups

Time: 28:35

SO, SO, SO tired after this one. 1.25 miles running, 150 sit ups and 100 push ups all together. Yow. Happy birthday Loren! Of course Loren was fortunate to usually take his day off on thursday as well as his birthday on the day of a  killer WOD. Your loss buddy. ; ]

It was good to have a really challenging, running heavy WOD. I had been thinking lately that I was doing much better with being able to run farther and longer with out resting or walking. This WOD was my humble pie and I had more than one piece. This was also one of the, if not the longest work out I have yet to do. It was really nice to see Loren in the gym too, I don’t get to see you much with going at different times.