Crossfit Games WOD 13.2 is out and going on. That will be the programming on this here site for tomorrow. I will get to that.
First of all, I am happy for sunshine. The changing of the clocks has significantly altered the temperature on the softball fields for evening games and practices. I was able to make it through the game tonight wearing a t-shirt! Gwen, who was playing, says "same here, and I barely moved." Not exactly what you should be saying when you were PLAYING the game. Gwen had a nice game. She scored two runs. Both times she reached base because she was hit by the pitch. I had challenged her a few games ago when she got hit. I told her that once I was hit three times in one game. She came up shy tonight, but she is leading the league I think.
I am also happy for beer. I don't know the last time I wrote about beer on this blog. A long time. I drank a few today. I picked up pizza at Pazzo's for the Jerabek school fundraiser night. I ran into a "Dad friend" there and we were going to grab another beer when my pizza came up. So most of my drinking happened in the sunshine part of the day today. I may crack one tonight, but I have to think about the WOD.
I ran into another "Dad friend" and his mother at Pazzo's. He sang my praises to his mother at what a great dad I am since Lisa was deployed and spends stretches away. That was very kind. I don't feel like a superhero though. I just do what I do. Everyone has their life to live. I just try to live mine the best way that I know how. I am not perfect, but I am not all that bad.
So enough blathering about useless stuff like parenting, beer and sunshine. You can survive without all of that. Wait, maybe it is this Crossfit stuff that is optional. I don't know. It is all so jumbled in my head.
Here is the WOD:
Crossfit Games WOD 13.2
10 Minute AMRAP
5 Shoulder to Overhead (115/75)
10 Deadlift (115/75)
15 Box Jumps (24"/20")
Post rounds/reps completed to comments.
Thursday, March 14, 2013
Sunday, March 10, 2013
Reboot
Last post here was September 28, 2012. Almost six months. I had a nice little following when I broke continuity. Let me see how many people are still following or if I can rekindle the magic. Let me see how many new people start to see what I have to say.
Maybe writing a blog is a little self-important. I ask that question often. Here is why I don't believe it is. Community. I find myself to be the kind of person that likes to build and maintain communities. In a gym, around the school, at the church, in a neigborhood, online via a Yahoo group, online via a blog, online through Facebook. I love to build and maintain relationships. So that is my justification for why what I have to say matters. It isn't so much what I say as it is who is reading and how it impacts them and how their comments impact one another. In a gym, it isn't always about ourselves. It is about those around us and how we push them to become better versions of themselves. It is how we hold each other accountable.
So with the closing of the San Diego Combat Center and the moving of the predominance of the membership to Brand X Poway, I felt that perhaps I would create a little sub-community here online. Somewhere where each of you could post your WOD results from Brand X or wherever else you might be. Somewhere to vent any frutstrations and share any joys. That is what community is about to me. Being there for one another. So this is my attempt. I hope that at least someone follows.
As for me, here is the WOD that I will be doing tomorrow:
42 Double Unders
21-15-9
Front Squat (95/65)
Pullups
Double Unders
Basically a 21-15-9 of the Front Squats, Pullups and Double Unders with a round of 42 Double Unders on the front end. Pretty cool and a little complexity to it as you would expect, right?
Maybe writing a blog is a little self-important. I ask that question often. Here is why I don't believe it is. Community. I find myself to be the kind of person that likes to build and maintain communities. In a gym, around the school, at the church, in a neigborhood, online via a Yahoo group, online via a blog, online through Facebook. I love to build and maintain relationships. So that is my justification for why what I have to say matters. It isn't so much what I say as it is who is reading and how it impacts them and how their comments impact one another. In a gym, it isn't always about ourselves. It is about those around us and how we push them to become better versions of themselves. It is how we hold each other accountable.
So with the closing of the San Diego Combat Center and the moving of the predominance of the membership to Brand X Poway, I felt that perhaps I would create a little sub-community here online. Somewhere where each of you could post your WOD results from Brand X or wherever else you might be. Somewhere to vent any frutstrations and share any joys. That is what community is about to me. Being there for one another. So this is my attempt. I hope that at least someone follows.
As for me, here is the WOD that I will be doing tomorrow:
42 Double Unders
21-15-9
Front Squat (95/65)
Pullups
Double Unders
Basically a 21-15-9 of the Front Squats, Pullups and Double Unders with a round of 42 Double Unders on the front end. Pretty cool and a little complexity to it as you would expect, right?
Friday, September 28, 2012
Fleeting
The past couple of days I have been thinking about how the glory of youth is fleeting. Not just youth, really, but everything. All of it is ever-changing and in many ways temporary. Children grow up, people grow old, pets and people die. Jobs are temporary as most people switch jobs or careers multiple times in their lives. I know that I will have at least three more jobs in my lifetime and that is just the guarantee. I have to move (at least twice more), try my hand at brewing and eventually open my own gym or brewery. Three (even though that lists four). I have held at least 13 different jobs (not including stay-at-home Dad) and have never been fired or downsized. I have been on countless boards and committees and have held all sorts of volunteer positions. I started a Fantasy Sports group that has managed to stay exciting and lively for 8 years now. Some people think that what they are doing today is what they will do forever. Even those who stay with one thing for decades will likely have multiple jobs for that company and will see the responsibilities of that job change constantly. If we are able to step back and look at the big picture, we realize that everything is changing even while we are looking at it. Even Facebook friends "unfriend us" but we always find new ones.
The important question that needs to be asked is "are we changing for the better?"
In fitness terms I can take measure very quickly. Every time I run I can tell if I am faster, slower or just in the same neighborhood (sometimes literally). When I perform a lift I can tell quickly if I have improved since the last time I performed it or if I have gone backwards. In my estimation, staying the same is the same as backsliding. If you aren't improving, if you aren't getting better, then you are on the decline.
What does that mean? Once that decline begins, our youth is spent. I want mine to last forever. It won't. Eventually we will all grow old. Our bodies will be ravaged by time and habit. If we aren't getting better then we are dying. Pretty bleak. Pretty simple. But if that doesn't motivate you to do something, I don't know what will.
I fear the day when my deadlift and backsquat weights are declining. Once I know I can no longer set a PR because when I was in my 30s or 40s I was lifting more, I think it will signal to me that the decline has begun. At the same time, it is possible to improve through our 40s and into our 50s. There is so much technique, body mechanics and muscle memory involved that we can still get faster and stronger. But we can't wait. There will come a point when the body starts to decline.
If we start working at it right now, we can achieve fitness. By practicing with that fitness we can live a longer healthy life. I don't want to be stuck in a chair. I don't want to be unable to play with my grandchildren. HEALTHY life. I don't want to live to 100 but have the last 20 years be painful and inactive. So I work. Everyday is a new challenge. What are you doing today to become a better person? Fitter, faster, better parent, more patient, better employee? Lasting change isn't accomplished overnight. It takes time and effort. Whatever it is that we want to achieve, we need time to achieve it. The only way that I know I can maximize the number of tomorrows that I have is to do the right things today. With more tomorrows I can attain all of my goals and dreams. Without them I am already dying. What will you do today?
WOD
3 Rounds for Time
Run 800 meters
20 Thrusters (75/45)
15 Burpees
The important question that needs to be asked is "are we changing for the better?"
In fitness terms I can take measure very quickly. Every time I run I can tell if I am faster, slower or just in the same neighborhood (sometimes literally). When I perform a lift I can tell quickly if I have improved since the last time I performed it or if I have gone backwards. In my estimation, staying the same is the same as backsliding. If you aren't improving, if you aren't getting better, then you are on the decline.
What does that mean? Once that decline begins, our youth is spent. I want mine to last forever. It won't. Eventually we will all grow old. Our bodies will be ravaged by time and habit. If we aren't getting better then we are dying. Pretty bleak. Pretty simple. But if that doesn't motivate you to do something, I don't know what will.
I fear the day when my deadlift and backsquat weights are declining. Once I know I can no longer set a PR because when I was in my 30s or 40s I was lifting more, I think it will signal to me that the decline has begun. At the same time, it is possible to improve through our 40s and into our 50s. There is so much technique, body mechanics and muscle memory involved that we can still get faster and stronger. But we can't wait. There will come a point when the body starts to decline.
If we start working at it right now, we can achieve fitness. By practicing with that fitness we can live a longer healthy life. I don't want to be stuck in a chair. I don't want to be unable to play with my grandchildren. HEALTHY life. I don't want to live to 100 but have the last 20 years be painful and inactive. So I work. Everyday is a new challenge. What are you doing today to become a better person? Fitter, faster, better parent, more patient, better employee? Lasting change isn't accomplished overnight. It takes time and effort. Whatever it is that we want to achieve, we need time to achieve it. The only way that I know I can maximize the number of tomorrows that I have is to do the right things today. With more tomorrows I can attain all of my goals and dreams. Without them I am already dying. What will you do today?
WOD
3 Rounds for Time
Run 800 meters
20 Thrusters (75/45)
15 Burpees
Thursday, September 27, 2012
Phineas and Ferb
Ione won 4 tickets to see "Phineas and Ferb" live at the San Diego Sports Arena. Lisa was the lucky one that got to attend the show with the girls. The amazing part is that Ione hardly ever wins anything. Gwen and Tessie have had fortune smile on them, but for Ione this is one of the first times and certainly the "biggest" or "coolest" prize. The prize was awarded to one child who filled in their entire reading chart for the summer reading program. There were three such children in this house, so we had a solid chance. Tessie was the one in the promotional photograph as she attends Storytime regularly while the others are in school. Summer reading was a brief window of attendance.
I came home and did a WOD and cleaned up a little. We had Gwen's Girl Scout bridging from Brownies to Juniors today. I never left the gym today as between classes we had a "marketing meeting" or discussion and covered programming and schedules. I came home to meet the kids after school, went to the bridging, picked up Tessie, passed the kids to Lisa at her office and came here. What is my point? My point is that I drank hardly any water today. I wanted to my third "Fit Wars" WOD today. I didn't feel my best, so now I have to do it on a Friday night when I should be drinking beer.
Today I did the following WOD and you should too:
7 Minute AMRAP
5 Sumo Deadlift High Pulls (95/65)
10 GHD Situps
15 Air Squats
I made 5 rounds and then the SDHP and 8 Squats. I went right to squats on that last round to save my ABS for the Toes to Bar in the Fit Wars WOD tomorrow. I could have done more rounds, but honestly I was lollygagging as the GHD made me worry about Ab tenderness for tomorrow. Unlike me, but it happens. I just want to get these WODs done so I can hang around waiting to hear if I made the finals. Tomorrow and then if I am feeling it maybe go do the final WOD Monday night and be done with it. That would require me to eat well the weekend. Always a challenge.
I came home and did a WOD and cleaned up a little. We had Gwen's Girl Scout bridging from Brownies to Juniors today. I never left the gym today as between classes we had a "marketing meeting" or discussion and covered programming and schedules. I came home to meet the kids after school, went to the bridging, picked up Tessie, passed the kids to Lisa at her office and came here. What is my point? My point is that I drank hardly any water today. I wanted to my third "Fit Wars" WOD today. I didn't feel my best, so now I have to do it on a Friday night when I should be drinking beer.
Today I did the following WOD and you should too:
7 Minute AMRAP
5 Sumo Deadlift High Pulls (95/65)
10 GHD Situps
15 Air Squats
I made 5 rounds and then the SDHP and 8 Squats. I went right to squats on that last round to save my ABS for the Toes to Bar in the Fit Wars WOD tomorrow. I could have done more rounds, but honestly I was lollygagging as the GHD made me worry about Ab tenderness for tomorrow. Unlike me, but it happens. I just want to get these WODs done so I can hang around waiting to hear if I made the finals. Tomorrow and then if I am feeling it maybe go do the final WOD Monday night and be done with it. That would require me to eat well the weekend. Always a challenge.
Tuesday, September 25, 2012
Gymnastics
Ione had her second gymnastics class today. While I understand that she is just a beginner and has a lot to learn and many skills to develop, my appreciation for what they do is at an all-time high. Gwen had done Gymnastics for a while and it was great, but I didn't understand at that time just how many practical applications there were for gymnastic skills.
So as I watch Ione I have an entirely different perspective than I did 4-5 years ago watching Gwen. I can see the flexibility, coordination, balance, agility, strength and power elements so much clearer. I have Crossfit to thank for that. I think that playing any sport is a good thing. Gymnastics is just one I have come to admire.
The WOD:
5 Rounds for Time
15 Push Jerks (95/65)
15 Hand Release Pushups
So as I watch Ione I have an entirely different perspective than I did 4-5 years ago watching Gwen. I can see the flexibility, coordination, balance, agility, strength and power elements so much clearer. I have Crossfit to thank for that. I think that playing any sport is a good thing. Gymnastics is just one I have come to admire.
The WOD:
5 Rounds for Time
15 Push Jerks (95/65)
15 Hand Release Pushups
Friday, September 21, 2012
Fit Wars
So, being a competitive person, I tend to look for opportunities to compete. I would like to think it is simply measuring myself against other people. I usually don't win at these things, although I do have some age group awards from races and lots of finisher medals. I have won a few Fantasy Sports awards also. I just like to compete. I am a sucker for pickup basketball or softball. I will play horseshoes, bocce, croquet or Memory like it is my job.
When Lisa found an advertisement in the paper that said "we are looking for the toughest athlete in San Diego" and was sponsored by 6 Crossfit gyms and the Marine Corps, something inside me said "I have to do that!"
So now I am two weeks into the 4 week "open round" to determine the 12 fittest males and 12 fittest females in San Diego. Those 24 athletes will compete on live television for the title of "Fittest in San Diego." I have no idea if I can make the finals, but that won't stop me from trying. There should be a mutlitude of "20-somethings" whipping my butt and securing their places in the finals. But will they? I have learned in my life to never underestimate how hard I can work, how much I can take and how much I can accomplish. All you do is limit yourself. You will never find your potential if you have already put a lid on yourself. We all have adversity in our lives. The way that I have learned to cope is to block out all of the distractions and focus very intensely on the goal at hand. Last evening as I did my 2nd WOD for the contest there were two classes of Crossfitters watching me. The class that had finished and the class that was about to begin. It was only a 7 minute AMRAP, so it didn't take long. I knew they were there but I blocked them out. They had nothing to do with my potential. Would I have liked to squeeze out a couple more reps? Always. Was I pleased with my results? Yes. Was I satisfied? No. We can always get better. Competing with others is a way to push ourselves to improve. When you become a big fish in a little pond, the only way to improve is to move to a bigger pond. You will always be humbled. You will also be driven to improve.
So if I qualify I will send you the weblink to watch the final on November 4. Jenn's father won the National Amateur Golf Championship a week or two ago. That is the way that I want to grow old. . . still competing and still trying to improve.
I didn't post a WOD yesterday, so I will post two today to be done between now and Monday.
WOD #1
12 minute AMRAP
1 Deadlift
1 Box Jump
1 Double Under
Add one rep to each movement per round. So the second round is two of each, then three, then 4 and so forth until 12 minutes is up.
WOD #2
21-15-9
Thrusters (95/65)
CF Standard Hand Release Pushups
Wallballs
When Lisa found an advertisement in the paper that said "we are looking for the toughest athlete in San Diego" and was sponsored by 6 Crossfit gyms and the Marine Corps, something inside me said "I have to do that!"
So now I am two weeks into the 4 week "open round" to determine the 12 fittest males and 12 fittest females in San Diego. Those 24 athletes will compete on live television for the title of "Fittest in San Diego." I have no idea if I can make the finals, but that won't stop me from trying. There should be a mutlitude of "20-somethings" whipping my butt and securing their places in the finals. But will they? I have learned in my life to never underestimate how hard I can work, how much I can take and how much I can accomplish. All you do is limit yourself. You will never find your potential if you have already put a lid on yourself. We all have adversity in our lives. The way that I have learned to cope is to block out all of the distractions and focus very intensely on the goal at hand. Last evening as I did my 2nd WOD for the contest there were two classes of Crossfitters watching me. The class that had finished and the class that was about to begin. It was only a 7 minute AMRAP, so it didn't take long. I knew they were there but I blocked them out. They had nothing to do with my potential. Would I have liked to squeeze out a couple more reps? Always. Was I pleased with my results? Yes. Was I satisfied? No. We can always get better. Competing with others is a way to push ourselves to improve. When you become a big fish in a little pond, the only way to improve is to move to a bigger pond. You will always be humbled. You will also be driven to improve.
So if I qualify I will send you the weblink to watch the final on November 4. Jenn's father won the National Amateur Golf Championship a week or two ago. That is the way that I want to grow old. . . still competing and still trying to improve.
I didn't post a WOD yesterday, so I will post two today to be done between now and Monday.
WOD #1
12 minute AMRAP
1 Deadlift
1 Box Jump
1 Double Under
Add one rep to each movement per round. So the second round is two of each, then three, then 4 and so forth until 12 minutes is up.
WOD #2
21-15-9
Thrusters (95/65)
CF Standard Hand Release Pushups
Wallballs
Wednesday, September 19, 2012
Clock issue
So the WOD for today is one that is best done with someone keeping the clock for you. I prescribed this WOD for the gym today, but I don't know if I will make it there to do it. I should go, but I don't know if I will. Tessie is home with me today and I teach P.E. at the school this afternoon. I also want to run some and would have been able to do both if I had gotten up at 5 like I had planned. I had a hard time falling asleep last night and I am going to blame that on the coffee I drank at 4 o'clock while watching Ione at gymnastics. I will do something today. Don't ever worry about that.
The WOD:
Max Reps in 15 minutes
20 seconds pullups
20 seconds pushups
20 seconds squats
Post number of total reps to comments.
The WOD:
Max Reps in 15 minutes
20 seconds pullups
20 seconds pushups
20 seconds squats
Post number of total reps to comments.
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