tag:blogger.com,1999:blog-11843817429496719962024-02-18T17:59:38.552-08:001 Armed Fit GuyI'm a 40+ year old guy who formally wrote about Crossfit and lost 80 lbs. I'm still 40+ but now write about more things. Mostly about life.Castlehttp://www.blogger.com/profile/05209045177928442242noreply@blogger.comBlogger38125tag:blogger.com,1999:blog-1184381742949671996.post-79663753511460910092014-03-13T20:15:00.003-07:002014-03-13T20:15:27.609-07:00What Matters?It's been a while. Life takes over our... well... life occasionally. It sure has taken mine for the past 13 months. Many things changed and some really didn't. I've had my teenage son come live with me full time, but then he left; I led a HUGE product launch at work; I celebrated a 10 year anniversary; I tore a rotator cuff and had surgery; etc; gained some weight back; thought a family member was dying; reconnected with my father; started attending church again, and continued to raise an amazing set of daughters. <br />
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By the way, most of my readership will drop off once I say I also quit Crossfit. After 3 years, it was too much for this 1 armed participant. I tore my rotator cuff after 3 years of hard work and I simply can't experience that special kind of hell again. I still work out "Crossfit style" but never again will I allow competitiveness enter my workouts. It makes me do stupid things which are not worth the health risk. Plus you probably won't like the sentimentality of what I will be writing about below.<br />
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Anyway...<br />
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All in all it was a helluva ride. It was stressful, fun, disheartening, encouraging, but most of all it helped me grown as a person. As I reflect back, my growth is what I value most in what was my third toughest year in life. My toughest year was my divorce, my second was my parents divorce. This was third... and I wouldn't trade it for the world. I lived through some very trying times that made me a better husband, a better father, a better employee, a better son, and a better person. I am kinder now. I am more concerned about other people's situations and challenges. I listen to people more and I talk less. I'm more tolerant of people (even though they probably don't deserve it).<br />
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I am shocked at how much a successful 44 year old man doesn't understand about life. 13 months ago I was focused on saving and selecting a new car, worrying about how to improve my home theater system, and trying to determine how I could get better at throwing a weighted ball against a wall. After living through what I have, I realize how silly my focus was.<br />
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What matters?<br />
People.<br />
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Relationships.<br />
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Kindness.<br />
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Love.<br />
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Yeah, yeah, put it on a shirt and sell it. I sound like a flipping greeting card. But you know what? The sooner you realize what matters, the sooner you become a happier person. <br />
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Guess what I realized about myself last month? I am afraid of dying. Not because I think a horrible fate awaits me (though it may). I'm afraid of dying because I don't want to stop seeing the people I love everyday. I don't want to stop calling my mom to say hello. I don't want to stop smelling my wife's hair when I get in bed. I don't want to stop tickling my daughter. I don't want to stop saying good morning to my co-workers everyday. I don't want to stop smiling at the restaurant cashier. I am not afraid of dying because I won't be able to drive a nice car to work tomorrow or because I won't have a chance to beat my last work out performance.<br />
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Cars don't matter. Balls against walls don't matter. They are a means. None are an end. I'm not saying, "don't drive a nice car". I'm saying don't make it a center piece of what makes you happy.<br />
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Here are some wonderful blogs which can help you realize how to be happier. I actually discovered both AFTER my realizations. But it sure reinforces my ephiphanies.<br />
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<a href="http://www.becomingminimalist.com/subtract-to-add/">http://www.becomingminimalist.com/subtract-to-add/</a><br />
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<a href="http://www.mrmoneymustache.com/2013/02/22/getting-rich-from-zero-to-hero-in-one-blog-post/">http://www.mrmoneymustache.com/2013/02/22/getting-rich-from-zero-to-hero-in-one-blog-post/</a><br />
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Until next time.Castlehttp://www.blogger.com/profile/05209045177928442242noreply@blogger.com0tag:blogger.com,1999:blog-1184381742949671996.post-2681407619984995002013-05-06T19:47:00.003-07:002013-05-06T19:47:58.096-07:00Yeah, I'm a Dad10 ways I can tell I'm a Dad to a 2.5 year old girl:<br />
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10. I know how to wash a mermaid doll's hair.<br />
9. The laceration on my left foot is in the shape of Cinderella's hair bun.<br />
8. Somehow, I have Tinker Bell's greatest hits on my iPhone.<br />
7. Soggy chicken fingers aren't that bad.<br />
6. I don't flinch when I get "lotioned" up all over my hairy legs.<br />
5. I have an opinion on whether it should be monkey or princess panties.<br />
4. I know to wipe front to back.<br />
3. I consider rocking exercise.<br />
2. I'm really happy.<br />
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And the number 1 reason I know I'm a dad to a 2.5 year old daughter:<br />
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1. I just finished pushing a Barbie doll in a swing for 10 minutes at my daughter's insistence.Castlehttp://www.blogger.com/profile/05209045177928442242noreply@blogger.com0tag:blogger.com,1999:blog-1184381742949671996.post-2724220424863648912013-04-26T07:44:00.002-07:002013-04-26T07:44:48.882-07:00You Get What You Pay ForI've been doing Crossfit for 3+ years. It is the longest I've maintained a healthy weight and physical prowess since college. I've blogged about many things... inspiration, motivation, the effectiveness of Crossfit. But one thing I've known but never written about is the value of Crossfit 540.<br />
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We all know how great our environment is at 540. Many of us have gained new, long term friends. Other have picked up business partners, and clients. But all of us have been welcomed with open arms and enthusiasm by existing members. This is well known and frankly, kind of expected now :).<br />
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As I said, I've been doing this for a while. In that time, I visited almost a dozen other boxes. Some good, some great, and a couple.... not so much. Most of them I've kept up with via Facebook or by following the blog. None of them follow Crossfit.com's programming. At 540, we never have, but it seems making up your own WODs is the norm among affiliate owners. But what if the owner sucks at it? Making up the next WOD is an extremely important decision made every single day!<br />
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Which leads me to my point.... our hidden gem at 540 is the programming. From the Widowmaker, Jelly Legs, and the Sevens.... to the <a href="http://www.crossfit540.com/wods/575-12172012" target="_blank">12 Days of Xmas WOD</a> and <a href="http://www.youtube.com/watch?v=Zkeky-M2gDE" target="_blank">The 540</a>; our workouts are consistently fun, exciting, nerve wracking, but most of all... effective. Due to various circumstances at times, I've had to modify my workout routine away from 540's programming. Consistently, I lost strength, endurance, and overall performance. Needless to say, I'm back to doing T's WOD so long as my schedule and injury allows.<br />
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So, you see, it is really simple. Do the damn WOD. Then enjoy the fun and results you get from it.<br />
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EDIT:<br />
I wrote this last night but forgot to post it. Then I see T's blog post today about doing the WOD.... weird coincidence. Either that or I'm a suck up. I'll never tell which it is :)Castlehttp://www.blogger.com/profile/05209045177928442242noreply@blogger.com0tag:blogger.com,1999:blog-1184381742949671996.post-28545006385445962762013-04-25T19:52:00.002-07:002013-04-25T19:52:46.760-07:00Crossfit CraziesWarning: I am about to make fun of everyone at Crossfit gyms... including myself. It is supposed to be a funny reflection on our microcosm of our culture.... so if you are easily offended... go read somebody's blog about their last <a href="http://marathonwiner.wordpress.com/" target="_blank">marathon</a>.<br />
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I was thinking today about the different "cliques" in a Crossfit gym. I think I'm uniquely qualified to comment because I think I've been in all of them. I still have friends in each of them.<br />
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<u>The "Oh Shit" Clique:</u><br />
Mostly comprised of new members who are scared out of their minds the moment they walk in. They've heard too much about Crossfit to walk away... but since they have no idea of the "schedule", they show up at a random time. They see 30 people sweating profusely, cursing, jumping or lunging around a spartan gym... while "<a href="http://www.youtube.com/watch?v=GGXzlRoNtHU" target="_blank">All I Do Is Win</a>" is pumping out at <a href="http://www.gcaudio.com/resources/howtos/loudness.html" target="_blank">110 db</a>. There is but one thought... "WTF?" Luckily, they glom on to each other during Foundations class and relate to each other about their nervousness. Each one laughs self-consciously as the moves they are doing as part of the training hurt like a mother... and create an ungodly soreness the next day. The good ones come back and put themselves through the stress all over again... until they "graduate"!<br />
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Unfortunately, this leads to doing their first real Crossfit WOD. They are just like every other person in the class that is supposed to know what is going on... except they don't. What was a clean again? How do I set up for that move? How much does the bar weigh? Except now they feel like they are IN THE WAY... of the LEET (geek speak for Elite) athletes.... and they are.<br />
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<u>The LEET (Elite) Clique:</u><br />
You know who you are. If you go 15 minutes without talking about your last PR to someone, checking out a new video from Spealer, or reviewing last years standings at the <a href="http://games.crossfit.com/leaderboard" target="_blank">Games</a>; you get jittery and have to do a quick Mobility WOD from Stark. Your mind is focused on your "strategery" for today's WOD and how you will "<a href="http://beastmodaldomains.spreadshirt.com/destrominate-men-s-A10212665" target="_blank">destrominate</a>" your last score.<br />
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You and your "inner circle" all hang out in the same spot at the same time at the box. And you NEVER, EVER, call it the "gym". Your gym (whoops... Box) bag contains the following: the "post WOD" protein shaker full of the most LEET recovery powder, two Rogue speed ropes, weightlifting shoes, knee wraps, weight belt, <a href="http://junkbrands.com/" target="_blank">Junk Brand</a> headband, 4 lacrosse balls, a roller foam, a PVC pipe, your own barbell and KB, and a little person to count your reps and hold you to "CF Game" standards. Oh, I almost forgot... your spare Lululemon shorts.<br />
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You only talk to other "Leet" people before the WOD, but when you finish 15 minutes before everyone else, you walk around encouraging the mere mortals. Luckily, you have all that extra time to practice your muscle-up or HSPUs or Snatch. Just make sure you do it loudly for everyone else to hear. Finally, collapsing on the floor is a requirement.<br />
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<u>The "Big Middle":</u><br />
Yawn. Sorry, but you guys are boring to write about, but you sure pay the bills and the other cliques thank you.<br />
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<u>The "I'll Make Up My Own Damn WOD":</u><br />
The "I've been coming for a long time and have this injury or not sure I like this WOD" crew. We like to hang out on the periphery and take it ALL in. But please don't expect us to jump all gung ho and shit into the WOD. That looks like actual hard work and we are here to WOD... but it's an ALT WOD... cause you know... we are injured and stuff.<br />
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Hell, we might even take out my protein shake out half-way through YOUR WOD and walk around encouraging you. That way you aren't sure if we actually kicked your ass in the WOD, or we are a crappy trainer, or just a D-Bag. (Hint: it's the last one.)<br />
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Finally, we talk about how the last WOD really hurt and the doctor said no more squats, but we told him to "f-off".... but in reality, we are using his advice to rationalize <a href="http://funnyshare.org/from/43623/skip-leg-day--they-said--thank-goodness-for-the-wolverine" target="_blank">never do heavy back squats</a> again.<br />
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Which clique are you?<br />
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<br />Castlehttp://www.blogger.com/profile/05209045177928442242noreply@blogger.com2tag:blogger.com,1999:blog-1184381742949671996.post-16206628715306569152012-07-19T19:10:00.000-07:002012-07-19T19:17:37.045-07:00Means to an End?<span style="font-family: inherit;">It may try your patience to read this blog... it wanders a bit :)</span><br />
<span style="font-family: inherit;"><br /></span><br />
<span style="font-family: inherit;">Like many of my fellow Crossfiters, I watched some of the 2012 Crossfit Games this past weekend. For those of you that (a) don't care or (b) don't Crossfit, both of last year's individual winners... well... won again. It was the first repeat and it happened for both the men and women. And it wasn't even close.</span><br />
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<span style="font-family: inherit;">We had a large contingent make the migration to Cali, and each said it was great. I'm sure it was, because the coverage showed a well oiled event this year. The equipment was awesome, the WODs were fun to watch, and the staff who managed the equipment and athletes as well as the judges looked top notch. In the event that required sledgehammers and moving block with said hammers, the staff did sort of a synchronized "resetting" of the equipment. Each staff member walked to each station, reset it, then stood and waited for everyone else to finish. Once they did, they moved to the next one, etc. Pretty slick IMO. It shows how much cash will improve the presentation and professionalism of a sport. (Note: the announcers still suck! LOL However, I credit them for not saying the best athlete in the world, they were careful to say fittest.)</span><br />
<span style="font-family: inherit;"><br /></span><br />
<span style="font-family: inherit;">Now, I have to admit, I can't imagine sitting and watching my favorite sport (football) live for 3 straight days for almost 12 hours a day. So doing the same for people working out would probably drive me slightly insane. Mainly because of the guilt I'd feel while scarfing beer and peanuts (which IMO is required at live sporting events). One day I'd like to go (and hopefully a year when our team makes it all the way there), but I'll need help making it through. You know, like wearing a weighted vest and making "Beer Run AMRAPs", or drinking beer out of some special Rogue design beer mug that weight 50 lbs and requires a full squat to get the liquid to come out (after seeing those crazy team sleds, I'm pretty sure they can pull a design like that off.)</span><br />
<span style="font-family: inherit;"><br /></span><br />
<span style="font-family: inherit;">The other thing that struck me was working out was now a legit sport. Given that sport encompasses SO many different things, the concept works. However, I hope there will be there is the re-injection of more traditional sports into the games. When I started Crossfit two years ago, I read much of the primers on the Crossfit Journal website (most of them are free). One of the main themes was the concept of Crossfit as a means to make people better at athletics. In other words, to help me get better at basketball, kayaking, or spelunking. Whatever the hell an athlete chooses to do, Crossfit would help them get better. Glassman even went so far as to state that on the "rest day", everyone should go out and "do the sport you enjoy". In other words, you need to reap the benefits of all the hard work "in the box" by doing stuff "out of the box".</span><br />
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At some point, many of us have lost that concept. Crossfit stopped being a means to the end for many people, and became the end itself. I am COMPLETELY guilty of my own charge. The Crossfit "Company" has reinforced "Crossfit as an end" by continuing to grow the games into its own legitimate sports event. I think for some, Crossfit became more enjoyable than whatever they were doing before. I know many runners who have given up running because they find Crossfit a more fun alternative. I get that, it makes sense. But personally, I started Crossfit with the goal to be able to play basketball again. I certainly got in good enough shape to do so, but I never did. I think that was a huge mistake on my part. I have decided to correct it, but not with basketball (too hard on my 42 year old knees), but with kayaking and a serious hike in Colorado in September. I have refocused my energy at Crossfit to be a means again... not an end. I encourage you to at least decide if you want Crossfit to be the end or the means. I didn't decide... it just happened.<br />
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Examine your motivations, did you start Crossfitting to improve your life, and to better enjoy an activity? Are you using your newfound fitness to realize that end? Just make the decision, then work your ass off to realize your "end".Castlehttp://www.blogger.com/profile/05209045177928442242noreply@blogger.com0tag:blogger.com,1999:blog-1184381742949671996.post-70217382993035105212012-06-25T19:31:00.002-07:002012-06-25T19:31:56.179-07:00Change vs. MaintainIt dawned on me today, I'm the only person left still going to Crossfit from my company. First, a little background is needed. As documented in my previous <a href="http://40yearoldfatguyw1armgetsfit.blogspot.com/">blog</a>, I worked hard to lose weight and get in better shape. In doing so, people around me became very interested in what I was doing... and in many cases, became inspired. This led to, at one point, 8 people from my immediate circle of family, friends and co-workers, to try Crossfit. They in turn spawned another 10 or so to try it as well. Some became paying members of <a href="http://crossfit540.com/">Crossfit 540</a>. Others ventured out on their own, creating a similar program on a budget. While still others figured out quickly it was not for them.<br />
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Many of them lost weight, ate better, and came to be in the best shape of their lives. A few stuck with it for a very long time. But as of today, I believe I am the last standing "Crossfit crazy" from the ~ 20 people I directly or indirectly inspired. When I realized it today, two thoughts immediately crossed my mind. First, I was a little sad of this fact because some have reverted back to old habits (note: others have just changed programs). Second, it dawned on me I've had limited success at recruiting new people, despite a similar level of effort and advocacy.<br />
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The result of the epiphany is this blog. Change vs. Maintain.<br />
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People react to change more than maintain. People aren't nearly as impressed at someone who can maintain a high level of health, performance, etc. as someone who can change their lives to improve it. It is true. The is no show named "The Biggest Maintainer". Though I would submit, maintaining is twice as hard as the change.<br />
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Don't get me wrong. The initial change is excruciating. This is why so many people never do it. It is an acute pain over the course of a few weeks as your body and mind adjust to a new way of doing things. Once the progress really starts, it becomes surprisingly easy to keep trucking toward the goal. It can be frustrating, but the habits are newly formed, you are inspired by others noticing the improvement. In short, the attention it generates keeps you going. You eat perfectly, you work out hard, and you live clean. People also gravitate to your success. They want some of what you have, the lighting in the bottle as it were. It was during my change when I generated so many new clients.<br />
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Then you reach your goal and it is time to maintain. Whoever said you are always either moving forward or backwards in life was correct. I was able to maintain for about 6 months, when in practice I was still improving. Oddly, people were still curious about what I did, but not inspired. I have been 0 for 10 of recruits since reaching my goal.<br />
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What is worse about maintain, is life catches you asleep. The mental edge leaves. Personally, I no longer have the mental desire to live "perfectly" everyday. Unfortunately, this is a slippery slope. It leads quickly to rationalizations and justifications. In short, it leads to small slips that eventually become medium slips, which turn into habits. I have personally found maintaining much harder than changing. I'm waiting for the moment when I realize I no longer need to maintain... but indeed actually change again. This is the moment I will move forward again instead of backwards. My struggle is wrought with injury, poor eating habits, slower times, lighter weights, and less desire in general. It sucks and it is difficult to break lose from each and every day. So I guess, I'm not really that different from the 20 others I inspired except I'm too damned stubborn to stop Crossfitting.<br />
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I guess the best thing to do is take a long view again and determine my goal for my 43rd birthday and hit it. Maybe during that time, I can recruit some new people again.Castlehttp://www.blogger.com/profile/05209045177928442242noreply@blogger.com0tag:blogger.com,1999:blog-1184381742949671996.post-52532029165299282512012-04-25T17:46:00.001-07:002012-04-25T17:46:30.267-07:00Get Your Grilling on<span style="font-family: inherit;">My grilling successes and failures are well documented on Facebook (and my apologies to those who hate seeing my posts). I thought I'd share what I have learned the first 7 months with my Big Green Egg (BGE).</span><br />
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<span style="font-family: inherit; line-height: 17px;">Like many, I've been grilling for a long time. I always prided myself on "feeling my way" through grilling. The food I made was pretty good but I always thought my results were a little inconsistent. After I bought the BGE, I actually did an "anti-guy" thing and read the instructions, listened to experts, and attempted to use it as a learning experience. Initially, I was required to give up my "man card" while I was actually reading the directions, but the first time I pulled off a perfect steak, I got it back.</span><br />
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<span style="font-family: inherit; line-height: 17px;">So what have I learned that is worth sharing? Surprisingly, way more than I thought. I would boil it down to two concepts.</span><br />
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1. You get what you pay for (YGWYPF). </div>
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2. Treat grilling like school. You have to learn new things to get better.</div>
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<u><b>YGWYPF:</b></u></div>
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So if you are serious about making excellent grilled food, buy decent stuff. This goes for the grill, the charcoal, the accessories, and the food. I'm not pimping <a href="http://www.biggreenegg.com/">BGE</a>s as the only way to go, it certainly is a great one, albeit expensive. <a href="http://www.weber.com/home">Weber </a>makes wonderful grills as does <a href="http://www.traegergrills.com/">Traeger</a>. A less expensive option: <a href="http://www.chargriller.com/">Chargriller</a>. I had one that was great for direct grilling, but difficult to slow cook or smoking. The point is, don't expect a $50 grill to produce $100 tasting steaks. These companies research and develop grills to cook food well, last a long time, and generally make their owners very happy.<br />
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For charcoal grills, good quality charcoal is the way to go. Less ash, better, more consistent heat. I recommend <a href="http://thegood-one.com/?p=23">The Good One</a> or <a href="http://www.biggreenegg.com/eggcessories/lump-charcoal-wood-chips-fire-starters-planks/natural-lump-charcoal/">BGE</a>. Cowboys from Lowes will do in a pinch. Avoid the Sam's Club version... it'll clog your grill by the second use.</div>
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<span style="font-family: inherit;"><span style="line-height: 17px;">Gas grills are fine if you aren't looking to do anything other than direct cooking. The heat is generally inconsistent and the grills "leaky" of heat. There are higher end gas grills which do mimic charcoal, but they cost some $$$$. Again, perfectly fine for direct heat cooking or simple indirect heat dishes (i.e. </span></span><span style="line-height: 17px;">sautéed</span><span style="font-family: inherit;"><span style="line-height: 17px;"> veggies).</span></span><br />
<span style="font-family: inherit;"><span style="line-height: 17px;"><br /></span></span><br />
<span style="font-family: inherit;"><span style="line-height: 17px;">Finally, the meat... it should go without saying, the best meat will be from your local butcher. But if you want a balance between quality and economics, Sam's Club meat gives me great results. I hear Costco's does as well, but have no direct experience.</span></span><br />
<span style="font-family: inherit;"><span style="line-height: 17px;"><br /></span></span><br />
<span style="font-family: inherit;"><span style="line-height: 17px;">P.S. Finally, also invest in some good rubs. Butt Rub or Head Country give me consistently tasty results. Both are very </span></span><span style="line-height: 17px;">versatile</span><span style="font-family: inherit;"><span style="line-height: 17px;">. Weber's rub are pretty good. But the best are homemade. I don't go this far, but probably will at some point.</span></span><br />
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<span style="font-family: inherit;"><u><b>Grilling 101:</b></u></span></div>
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<span style="font-family: inherit;"><span style="line-height: 17px;">Since I got the BGE, I've documented temps, time, etc. in an attempt to perfect the cooking. I can tell you, setting aside my pride to begin writing it down, tweaking it, and repeating was the smartest thing I've done. I make very </span></span><span style="line-height: 17px;">juicy</span><span style="font-family: inherit;"><span style="line-height: 17px;"> chicken and "Ruth Chris" steaks. The pork tenderloin is outstanding (though I'm still working my way through this one as the cook time seems to vary greatly due to the meat/fat content). And the cool thing is, I get the grill at the right temp, put on the meat, set my timer, and walk away. It tells me when to flip, and when to remove. </span></span></div>
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<span style="font-family: inherit;">There are some things I still get to "feel my way" with: Burgers... bacon... and Pizzas, so I can still feel manly.</span></div>
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<span style="font-family: inherit;">To do this, you will need to have the right tools. </span><span style="font-family: inherit;">Invest in: </span></div>
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<span style="font-family: inherit;">1. <a href="http://www.evernote.com/">Evernote</a> (it's free) or a notebook to make notes in.</span><br />
<span style="font-family: inherit;">2. A good meat thermometer (I recommend an electronic one)</span><br />
<span style="font-family: inherit;">3. A cooking timer app. Preferably one that can start multiple timers simutaneouly. I have a timer for "flip" and "remove" for grilling. They start at the same time. iPad's ClockHD Pro works pretty well.</span><br />
<span style="font-family: inherit;">4. A grill thermometer with actual temp readings. Not "cold, warm, hot" :). If your grill has a crappy one, replace it. If it doesn't have one, buy one you can install (you'll have to drill a hole.)</span></div>
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<span style="font-family: inherit;"><br /></span><br />
<span style="font-family: inherit;">Then follow a simple method: Write down everything you can. I know people who right down weather conditions. With the BGE, I don't have to worry about ambient temp too much. With a gas grill, you may have to, but not sure. The things I document are:</span></div>
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<span style="font-family: inherit;">- Initial and nominal Grill Temp</span><br />
<span style="font-family: inherit;">- Meat type and thickness</span><br />
<span style="font-family: inherit;">- Time on side 1, total time (you should only ever have to flip meat once, except thick steaks which requires two flips).</span><br />
<span style="font-family: inherit;">- Doneness - temp reading from meat therm.</span><br />
<span style="font-family: inherit;">- Juiciness - subjective</span><br />
<span style="font-family: inherit;"><br /></span><br />
<span style="font-family: inherit;">Obviously, you'll have to monitor the time and doneness throughout the last few minutes the first couple of times you cook a particular meat. </span><span style="font-family: inherit;">Once you get something where you like it, program those timers into your app with the appropriate labeling and enjoy the fruits of your work. </span><span style="font-family: inherit;">It takes a little work, but I've found the third time I cook something, I get it close to perfect. </span></div>
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<span style="font-family: inherit;"><br /></span><br />
<span style="font-family: inherit;">Finally, the only problem I have is I sometimes revert to "feeling my way" out of laziness (not wanting to find the damn iPad or wash up the thermometer). I ruined half the chicken I cooked last time. Never again :D</span><br />
<span style="font-family: inherit;"><br /></span><br />
Happy Grilling.<br />
<span style="font-family: inherit;"><br /></span><br />
<span style="font-family: inherit;"><br /></span></div>Castlehttp://www.blogger.com/profile/05209045177928442242noreply@blogger.com1tag:blogger.com,1999:blog-1184381742949671996.post-84387888824052836362012-04-20T07:54:00.000-07:002012-04-20T07:56:21.269-07:00CAKE<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8AXqgDU2maTRmW9Ad1fiybnS2VyTtw0cZDnsIkoce82rTAIuSZsE_iWi2V4uZkxBGueCdNwCuNnkn8eVaK7HPdy7rvJTVPWI7mSz03DtoyNcXbAs-xsbrehM9BZu81NBZ5soozsWzSTg/s1600/piggy_ron-1.jpeg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="175" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8AXqgDU2maTRmW9Ad1fiybnS2VyTtw0cZDnsIkoce82rTAIuSZsE_iWi2V4uZkxBGueCdNwCuNnkn8eVaK7HPdy7rvJTVPWI7mSz03DtoyNcXbAs-xsbrehM9BZu81NBZ5soozsWzSTg/s200/piggy_ron-1.jpeg" width="200" /></a>Last night, I went to my first concert in over 2 years (over 10 if you don't count DMB concerts). In an odd way, I was a little nervous... not in a traditional sense. Instead I was worried it would suck and I'd wasted time and money. It could never be too bad, since I had Angie along. Boy, I had nothing to worry about... <a href="http://www.cakemusic.com/">CAKE</a> delivered in spades and it rekindled the concert lover in me.<br />
<br />
Before Ticketmaster and the Interwebz, concert tickets were sold through local music stores (yes, there was such a thing as a music store, with physical CDs, LPs, and cassettes). Anyway, I had a friend of a friend who worked at the local <a href="http://en.wikipedia.org/wiki/Turtle's_Records_%26_Tapes">Turtle Records and Tapes</a>. He was a <a href="http://www.greenesjewelers.com/">jeweler</a> by day and a record geek at night and weekends. He was confined to a wheelchair, but he made almost every concert in Atlanta (80 miles away). We became friends and suddenly, I was given a gift of immeasurable value. See, back in the day, concert tickets went for sale on Saturdays. People would line up Friday night for the good shows and camp to get the first tickets coming off. The ticketing method used was similar to how we buy tickets today. He logged into a system and when the clock turned 10:00... it was off to the races. He was fast with the machine (those jeweler hands) and he could poach the best seats very quickly. <br />
<br />
Word got around, so our outlet was always busy as hell for the big concerts. Now here is the immense gift I was given. Of course, he wanted the best seats for himself but for some reason, I made his short list of friends to whom the next best ones went. At first I didn't believe it, but when I showed up for my first concert and they walked me to the 3rd row, I was in awe.<br />
<br />
Genesis. Yes, Phil Collins and his band <a href="http://www.youtube.com/watch?v=3BriIprFg-Y">Genesis</a>. 3rd row. At 15 years old. It was an unbelievable show. (Note: this was the awesome version of Genesis - "Abacab, Turn it On Again" not the "Land of Confusion" bulls---). It only got better. 7th Row for INXS (when Michael Hutchence was alive), 5th for Van Halen, 10th for Madonna (girlfriend), 2nd row for Whitesnake, and 8th for Bon Jovi... that one was me and 4 girls (smile). I knew I was lucky, but at the time I had NO idea how lucky. People can go their entire lives and not experience great tickets at a major concert. I saw a dozen before leaving high school.<br />
<br />
Unfortunately, shortly before I graduated, the system changed and his skills no longer guaranteed great seats. The last few concerts were still awesome, but I started experiencing the bleacher sections instead of the floor.<br />
<br />
<a href="http://www.youtube.com/watch?v=AQ4xwmZ6zi4">Def Leppard - Hysteria tour</a><br />
Winger<br />
Bullet Boys<br />
REM<br />
and many I can't remember.<br />
<br />
The only tickets I ever declined were for Pink Floyd. Boy do I regret that one.<br />
<br />
Oh, and one other little known fact about me. I actually saw Elvis live at the Omni in Atlanta with my mom. I'm 42, so do the math and verify it was possible.<br />
<br />
So, my concert history is long. CAKE rekindled my desire to see great music.<br />
<br />
If you don't know CAKE, but love sarcasm... check them out. Every song is full of it.<br />
<br />Castlehttp://www.blogger.com/profile/05209045177928442242noreply@blogger.com0tag:blogger.com,1999:blog-1184381742949671996.post-58404506712459469762012-04-17T15:31:00.003-07:002012-04-17T15:31:53.414-07:0010 Things I Wish I Could Say at WorkI love my job. I really do. No sarcasm at all. I love the people I work with, but there are things that drive me a little crazy sometimes. To allay some of that craziness, here is a compilation of things I wish I could say at work:<br />
<br />
10. "No I don't watch American Idol, Big Brother, Survivor, or the Amazing Race... please don't explain last night's episode to me."<br />
9. "If you ask me about my weekend and I say 'it was fine.', that is not an invitation for you to give a 40 minute debrief on yours."<br />
8. "No, I'm not on a conference call. I wear this goofy headset because it makes me feel cool."<br />
7. "Please stop IM'ing me to find out if you can call me, to tell me you sent me an email."<br />
6. "Why are you asking everyone around you what the name of that guy in that movie you saw 10 years ago? GOOGLE IT!"<br />
5. "I know your weekend was epic, but it's after lunch on Monday and the statue of limitations for you talking about it has expired."<br />
4. "Yeah, you're great at sales, but you suck at parking."<br />
3. "Why yes, I do think a well timed f-bomb is strong motivator."<br />
2. "I hope you enjoyed those beans on the way in because I'm not enjoying them on the way out." <br />
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<br />
and the one I really would like to say to a few people:<br />
<br />
1. "Where can I learn to kiss ass like that? Wait...nevermind, I actually know how to do my job."<br />
<br />
<br />
<br />Castlehttp://www.blogger.com/profile/05209045177928442242noreply@blogger.com0tag:blogger.com,1999:blog-1184381742949671996.post-31151884235884561522012-04-16T11:25:00.000-07:002012-04-16T11:25:16.176-07:00Top 10 Things Going Through Someone's First WODThe first WOD at Crossfit can be a very stressful time. Between the gasping breaths, your mind may have a moment for fleeting thoughts... in order it goes something like this:<br />
<br />
10. WTF is a WOD?<br />
<br />
9. What do you mean you want me to scale and only do half of the my first WOD? Hmmmprh.<br />
<br />
8. All right, let me show these folks what I'm made of.<br />
<br />
7. Holy s--t..<br />
<br />
6. This is crazy.<br />
<br />
5. These people are crazy!<br />
<br />
4. Nasties? Cousins? BJs? What kind of place is this?<br />
<br />
3. My God, I still have to do 35 more of these? This is SCALED?<br />
<br />
2. < >... what just happened to me?<br />
<br />
and finally...<br />
<br />
<br />
1. Who the hell is Pukie and why do people keep congratulating me on meeting him?<br />
<br />
<br />Castlehttp://www.blogger.com/profile/05209045177928442242noreply@blogger.com0tag:blogger.com,1999:blog-1184381742949671996.post-7721411786874351562012-04-16T10:09:00.000-07:002012-04-16T10:09:22.836-07:005 Greatest (and Worst) Moments in My World of CrossfitI wasn't sure how to title this because these are a mix of my personal moments along with my witnessing other moments that warrant attention. So I did the best I could.<br />
<br />
<u><b>The Top 5 Greatest</b></u><br />
5. Meeting people from every walk of life, only sharing 1 thing in common... at first, and then becoming friends beyond the gym.<br />
<br />
4. Watching people grow up in front of your eyes. Mind you, I'm talking about people of all ages. People finding their way and staying in town because they find their way... people coming back because they know where home is... and people simply finding a new person inside of themselves... one more confident and tenacious than they'd imagined.<br />
<br />
3. Accomplishing more than I dreamed: The first time I got a Rx pull-up, the first time I Rx'd a pull up WOD. The time I ran a 5k in under 24 minutes. I haven't come within 3 minutes of again...<br />
<br class="Apple-interchange-newline" />2. Watching people set PRs on weight WODs, or getting their first MU or PU. The excitement they display is unparalleled.<br />
<br />
and my favorite moment:<br />
<br />
1. Getting to walk around all day saying "I did Diane (Elizabeth, Karen, Angie, Fran, etc.) today!!!" All day... to clueless people.<br />
<br />
<u><b>Top 5 Worst Moments:</b></u><br />
5. Ripping my hands, badly on pull up # 98 of a 100 pull up WOD.<br />
<br />
4. Being constantly reminded that people seem to be most gassy at 5:15 in the morning.<br />
<br />
3. Watching a wall ball fall just short of the white.... again and again. I've decided I'm wearing platform shoes next time we do <a href="http://www.crossfit.com/mt-archive2/004884.html">Karen</a>.<br />
<br />
2. Really crowded WODs when finding a pull up bar is like a game of musical chairs...<br />
<br />
and the worst moment:<br />
<br />
1. Last week as the reality hit me... I have to cut back on some movements due to a nagging injury.<br />
<br />
What are your top moments? Good or bad?<br />
<br />Castlehttp://www.blogger.com/profile/05209045177928442242noreply@blogger.com0tag:blogger.com,1999:blog-1184381742949671996.post-77858790608801090072012-02-22T19:30:00.000-08:002012-02-22T19:30:00.844-08:00Which Way Did You Go Today?A person of sizable influence in my life inspired me with a comment a long time ago. I'm paraphrasing, but you'll get the gist: "Everyday, at the end of the day, I ask myself two questions. Did I get better today? Did I make the world around me better? If I can say yes to one, it was a good day. If I can say yes to both, it was a great day. If I can't say yes at all, I need to go to sleep and refocus myself for tomorrow."<div>
<br /></div>
<div>
Frankly, I never developed a habit of asking myself these questions. Until a recent conversation with a friend, I had forgotten the advice altogether. I believe every single day of your life is one where you make progress or you lose progress. I do not believe it is possible to stay the same. In a nutshell, <b>everyday you either get better or you get worse</b>. </div>
<div>
<br /></div>
<div>
For most of the past two years, I've made significant progress on my health, weight and fitness. Most days, I got better.</div>
<div>
<br /></div>
<div>
Until recently....</div>
<div>
<br /></div>
<div>
Then I started getting worse. About 6 months ago, it was only "slightly worse". My eating habits have slowly worsened. There are no where near as bad as they were, but I've been giving myself a pass on many things. I've been getting less sleep (because of poor personal choices). So, for the last 6 months, my weight got slightly worse. BUT, I had been getting stronger and stronger in the gym. My PR's were up and I broke some lifting barriers, finally. I've been slightly slower at some WODs but faster at others. It was if I traded bulk and speed for strength. I thought that was an OK trade-off. Unfortunately, it solidified, in my mind, that my diet was "JUST FINE." I guess I thought I was still getting better despite the warnings I wasn't.</div>
<div>
<br /></div>
<div>
HOWEVER...</div>
<div>
The last 2 months getting "slightly worse" finally added up to "a lot worse". The ill effects of losing my way are showing up readily. I'm slower, not quite as strong, and consistently finish in the back of the pack again. My weight is up (For those of you who were reading my blog during my initial 10 month journey to losing 80 lbs, I weigh the same as I did 2 and a half months before hitting my goal.) and my energy level is down. I'm still working out hard, I'm eating decent, but my bad choices are clearly impacting me over and over.</div>
<div>
<br /></div>
<div>
I could sit here and blame the holidays or the really busy season at work. Both very true. Unfortunately, I can look back and see a time where I had a new baby, a new job, and chaos in other areas too. Through all of that time, I maintained my healthy lifestyle, weight and performance. In other words, there ain't no good excuse for my current situation.</div>
<div>
<br /></div>
<div>
If you are looking for an inspiring end to this story, I don't have one yet. My track record suggests this could go either way, but I'm using Lent (even though I'm not Catholic/Methodist) to cut back on my worst vices and get back to improving again.</div>
<div>
<br /></div>
<div>
For today, I can say I'm better than I was yesterday... and the day isn't over yet.</div>Castlehttp://www.blogger.com/profile/05209045177928442242noreply@blogger.com1tag:blogger.com,1999:blog-1184381742949671996.post-5671327749384131652012-02-14T17:31:00.000-08:002012-02-14T17:31:40.942-08:00V-Day Edition: Double-Unders are Like Being a HusbandWhen you first realize jumping rope is fun, you get all excited. We hop around like it is so neat. Doing regular old rope jumping is like being a boyfriend. How apropos we call it "singles". We play around with being "single" for a while. We get a rhythm going. We become fast and consistent and know EXACTLY the effort it takes to keep singles up indefinitely. Likewise, you are a damn good boyfriend, hitting all the important dates in stride, saying the right things, planning the right night out.<br />
<br />
But the whole time, the "singles" are watching the people doing "double unders" and thinking... "I should be doing double unders too." At some point, a boyfriend starts looking around at all the husbands and thinks... "I should become a husband too." With DUs, you think you can start slowly, kinda like a couple moving in together. After a while, you realize it isn't the same. You have to commit at just DOING THEM to really learn how. You commit: you speed up the rope, heighten your jump, grit your teeth and go for it. But you TOTALLY SUCK. "Holy shit." you think, "what the hell did I just try to do?" Yeah... becoming a husband feels exactly the same way.<br />
<br />
How DUs are like being a Husband<br />
- It looks easy.<br />
- It ain't.<br />
- It can take your breath away.... for a long time.<br />
- Some days you are awesome at it, but you have NO idea why.<br />
- Other days you totally suck at it, and you have NO idea why.<br />
- Sometimes you get whipped in places you shouldn't.<br />
- You walk around with more whelps than a <a href="http://en.wikipedia.org/wiki/Caning_in_Singapore">Singapore criminal.</a><br />
- When it isn't working, you throw things.<br />
- They are hard work.<br />
- But at the end of the the day it is TOTALLY worth it.<br />
<br />
Happy Valentines Day suckers.Castlehttp://www.blogger.com/profile/05209045177928442242noreply@blogger.com0tag:blogger.com,1999:blog-1184381742949671996.post-53726019957776420262012-02-02T18:07:00.000-08:002012-02-02T18:07:14.445-08:0010 Things Burpees Will Do For YouFor Dax,<br />
<br />
Burpees:<br />
10. Make you hate your trainer more than the a-hole driving 35 in a 65.<br />
9. Make you stop and chalk up... even though you ain't grabbing nothing but your underwear outta your crack.<br />
8. Give you the worst knee burn since you were a horny college kid.<br />
7. Cause you to question the existence of God but not Satan.<br />
6. Wonder WTF you were thinking when you agreed to start Crossfit.<br />
5. Make running seem like frolicking on the beach with a Margarita.<br />
4. Cause you to wonder if you passed 2nd grade math... because you can't remember if you were on 34 or 35.... DAMMIT!!! Where the hell is <a href="http://www.youtube.com/watch?v=kQC82okzTXI">Count von Coun</a>t when you need him?<br />
3. Make you Cherry pick WODs.<br />
2. Make you sing this <a href="http://www.youtube.com/watch?v=pKv7dDFpCbk">DAMN SONG</a> the whole time.<br />
<br />
and the #1 things Burpees will do for you?<br />
<br />
1. Lose a little faith in humanity when you realize just how <a href="http://en.wikipedia.org/wiki/Burpee_(exercise)#More_challenging_variants">sadistic people are</a>...<br />
<br />
<br />
P.S. All the links are safe for work... I promise.Castlehttp://www.blogger.com/profile/05209045177928442242noreply@blogger.com1tag:blogger.com,1999:blog-1184381742949671996.post-32530587671078370062012-01-30T17:10:00.000-08:002012-01-30T17:14:50.952-08:0010 Things to Never Say on FacebookI written before about how Facebook is a lot about bragging. Everyone, myself included, does a lot of "look at what I did" posts as a mini pat on the back. It's usually pretty harmless, but sometimes it gets a little out of control. Hence, my top 10 things you should post on Facebook.<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEzWSHPGf3BaIr3Bg9psaOspDWtxVhxk_AXA25uZuor2rWDGryRIM2Ja-atzV57ilU2pH1osl2eofpMx8__flrABMWxLjlEWKEOEIdsiaxdrBQ-GfxjxomQ546HAyL0lq4-WjoaT59QhE/s1600/th_facebook-logo.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEzWSHPGf3BaIr3Bg9psaOspDWtxVhxk_AXA25uZuor2rWDGryRIM2Ja-atzV57ilU2pH1osl2eofpMx8__flrABMWxLjlEWKEOEIdsiaxdrBQ-GfxjxomQ546HAyL0lq4-WjoaT59QhE/s1600/th_facebook-logo.jpg" /></a><br />
<br />
Warning, Adult Humor:<br />
10. Hey guys, I was wrong, that toe fungus IS contagious. P.S. Can I have my socks back?<br />
9. I was right, that cream is making that place I discovered feel better.<br />
8. Second best booty call EVER!<br />
7. I didn't know condoms expired.<br />
6. Dude, I just palmed $5000 in chips from Caesars Palace!<br />
5. My mom just told me I wasn't supposed to be an only child, but I was so special, they decided to stop!<br />
4. Master Bater... just set a PR.<br />
3. My girlfriend just told me I kiss better than her dad!<br />
2. I just finished cataloging all 456 of my comic books!!<br />
<br />
and the number 1 thing not to brag about on Facebook:<br />
<br />
1. Forgot my underwear in my gym bag... WODing Commando!Castlehttp://www.blogger.com/profile/05209045177928442242noreply@blogger.com0tag:blogger.com,1999:blog-1184381742949671996.post-91570975380060297442012-01-24T10:40:00.000-08:002012-01-24T10:40:32.369-08:00Crap I've Learned this WeekTotally Random, but Enlightening<br />
<br />
1. If our work janitor calls in sick, the men's bathroom runs out of toilet paper at exactly 9:37am.<br />
2. Related to #1, Bounty may be the quicker picker upper, but it ain't the softer wiper upper.<br />
3. If you aren't very strong but want to do push-ups anyway, you can buy a <a href="http://www.asseenontvvideo.com/blog/new-product-tuesday-with-push-up-pump/">Push Up Pump</a> to help you maintain your weakness.<br />
4. Drinking and ordering on-line should be mutually exclusive activities.<br />
5. On a pull-up ripped hand, many things will make it sting.... but in least to most hurtful are: salt, water, soap, shampoo.... but the worst is hair gel... ouch.<br />
6. Tabasco Chipotle is the tastiest low calorie condiment in the entire world.<br />
7. If you've been married for more than 7 years AND you forget to plan something for your wife's birthday AND it's cold outside, you need long underwear to survive sleeping outside.<br />
8. Related to #7, your wife gets to hand you a long birthday wish list of expensive items. All of which you will buy.<br />
9. At work, you always want to toilet seat to be cold. Never do you want to sit on a warm one.<br />
10. <a href="http://youtu.be/RAPa84g23ys">Elmo and Jimmy Fallon</a> are the funniest comic duo I've seen in a long while.<br />
<br />
Have a great week. I hope you learn something too.<br />
<br />Castlehttp://www.blogger.com/profile/05209045177928442242noreply@blogger.com0tag:blogger.com,1999:blog-1184381742949671996.post-16953028342135946322012-01-04T08:52:00.000-08:002012-01-08T12:47:44.983-08:00Recapping Two Years of Crossfit (or How I Came to Adore Calluses)In a few days, I will celebrate my second full year of Crossfit. It has been a great two years but I look forward to the next two even more. I'm usually pretty sarcastic and tongue in cheek in these posts, but I want to be serious for a few minutes.<br />
<br />
This year held a lot of ups and downs for me. I'll admit, they were mostly ups. New daughter, great job change, continuing a path to health, watching my teenagers mature, loving my wife more each day. The downs were related somewhat to my health. I gained back about 7 - 10 pounds (half muscle, half fat), I got slower in my runs, my lower back and knees started bothering me more and more. The flip side is that I still set PRs in almost every repeated WOD except the pure running ones. I guess I traded strength and size for speed and svelte. <br />
<br />
I watched a lot of good friends leave the box for various reasons. I made new friends as it continued to grow.<br />
<br />
OK, yawn, I know... it get's boring reading a chronicle of someone else's year... so here come the insights I gleaned.<br />
<br />
<b>Top 10 Insights from 2 Years of Crossfit</b><br />
10. <u>Crossfit is so diverse, so intense, so technical, it will keep you engaged, involved, and excited for a very long time.</u> I'm on year 2 and currently resting for a cycle. I am so damn ready to get back in the gym, it's hard to keep my commitment to rest.<br />
9. <u>For me, diet is way harder than completing the WODs.</u> It requires willpower every minute of every day and sometimes I simply don't have it. Despite having felt the benefits, I still struggle to maintain it.<br />
8. <u>It may be all about diet, but life needs to be worth living.</u> True. That is why I've adopted the 85% rule. I target to have 85% of my diet be "perfect" so I can eat 15% of whatever I want. I've tried it two different ways, (a) cheating 15% everyday and (b) saving it all up for 1 day. I've found it makes no difference weight/performance wise. But I personally like (a).<br />
7. <u>There are many paths to the same result.</u> I don't have much to say on this, but it's true :D.<br />
6. <u>Crossfit isn't perfect.</u> No program is. There have been many "breaks" from the community by experienced, highly visible Crossfitter trainers. There are valid points to their criticisms of the Crossfit regimen. However, I contend that on the whole, CF is accessible to "everyday people" and shakes "everyday people" out of their comfort zone... therefore, it is highly effective. Many of the professional trainers, Oly lifters, and Navy SEAL BUD/S trainers can find faults, but for the everyday Joe, it's "good enough" to make us look and feel great. It also inspires many, many people by flipping some hidden switch in some of us. No other workout regime has ever done that.... so Crossfit ain't perfect, but nothing is.<br />
5. <u>The spotlight can be good, it can be bad</u>. I'm still not sure how I like the Reebok agreement. I'll admit some of the allure of Crossfit is it is not a mainstream program. I like feeling like a badass to other "mortal" exercisers. I'm not a narcissist, but in this one area I feel cocky. When Reebok introduces Crossfit "lite", which <b>they must at some point to recoup their investment</b>... I'm going to be pissed when Joe Smo from the local gym tells me he's doing Xfit when all he's doing is a couple of box jumps and pretending to toss a wall ball.<br />
4. <u>While </u><u>discipline can be public, m</u><u>otivation is highly personal,</u> Have you ever watched the Biggest Loser? I didn't for a long time because I assumed it was basically exploiting overweight people. Boy was I wrong. As a former fat ass, it is one of the most inspiring things to watch people transform themselves. After seeing plenty of people in the gym and watching the show, I can say that motivation comes in all shapes and sizes, but it always personal and specific.<br />
3. <u>There is always room for improvement.</u> I am still working to improve my clean after 2 years and it is BY FAR, my best move. I have continued to improve with methodical coaching and corrections to form.<br />
2. <u>Crossfit people are the best</u>. I have met so many great people from such diverse backgrounds. In the course of a 15 minute warm-up, I will talk to: a nurse, a financial planner, a logistics manager, a student, a marketer, a highway patrol officer, a corporate manager, a corporate executive, a stay at home mom, a sales person, a drug rep, a teacher, a solider, and numerous firefighters. How cool is that?<br />
<br />
and the # 1 thing I've learned:<br />
1. <u>Maintaining a healthy weight is mostly due to good eating habits, while maintaining a healthy fitness level is mostly due to good exercise habits.</u> They are certainly interdependent, but not as much as people want to believe. Think about it for a minute, have you or anyone you know ever lost a significant amount of weight by simply adding an exercise routine to their lifestyle? I'd guess "none". How many people that lost a lot of weight do so by changing their diet? I'd guess "all of them". On the flip-side, eating raw veggies, lean meat and good fat ain't gonna make your mile faster if you don't go out and run on a regular basis. You have to choose both to have a balanced, healthy life...<br />
<br />
OK, now for the fun:<br />
<br />
<b>The Top 5 Things I Haven't Learned in 2 Years</b><br />
5. How to keep someone stealing my damn box during the WOD. I need it to get myself hooked onto the pull-up bar!<br />
4. How to not get a "front wedgie" when using the pull-up bands.<br />
3. That keeping up with a 20 year old on the first 800m run is STUPID.<br />
2. To enjoy "All the Single Ladies" as a motivating workout song. Bleech.<br />
<br />
and the number one thing I still haven't learned...<br />
1. WODs that look easy... aren't, WODs that look hard... usually suck worse than you can imagine.Castlehttp://www.blogger.com/profile/05209045177928442242noreply@blogger.com0tag:blogger.com,1999:blog-1184381742949671996.post-14997991042878469892012-01-01T17:59:00.000-08:002012-01-01T18:03:32.621-08:00Top 10 New Year's Crossfit ResolutionsMy <sarcastic> NY resolutions...<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivK1kPQG4rdFeX8_CNZphzsiE7TZIoJkLD_jHOL_O9Z5461P7MtcC8xU72GJU7-0ftSzh5GIeGAOmvG-Rjvu24u49SyJ3-e02CTuPgGvIAlzg11D5ktVposCtAN-FKre50C2rLpm49ecM/s1600/calvin-hobbes-new-years-resolutions.jpeg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="151" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivK1kPQG4rdFeX8_CNZphzsiE7TZIoJkLD_jHOL_O9Z5461P7MtcC8xU72GJU7-0ftSzh5GIeGAOmvG-Rjvu24u49SyJ3-e02CTuPgGvIAlzg11D5ktVposCtAN-FKre50C2rLpm49ecM/s200/calvin-hobbes-new-years-resolutions.jpeg" width="200" /></a>10. Not to mutter "go f--- yourself" under my breath, to the trainer, when my squat isn't deep enough.<br />
9. Not to steal someone else's <bar, kettlebell, band, box, wife, husband, or score> during a WOD.<br />
8. To write down my score before the endorphins wear off and completely forget where I am.<br />
7. Not to make voodoo dolls replicas of the "fast people" and poke needles in their legs just before a running WOD.<br />
6. Not to take the chalk out of the bucket... even when I just to write my rep count on the floor.<br />
5. To bomb the bar from way overhead with 5 lb weights. I know it makes me look bad ass to hold 55 lbs overhead and then just drop it, but I know it's not good for the equipment.<br />
4. To run like a gazelle, lift like a beast, and whimper afterwards like a baby.<br />
3. To buy no less than 18 t-shirts, 14 pairs of shoes, 5 pairs of rope climbing socks, 83 rolls of tape, 15 lbs of protein powder, and 9 subscriptions to the Crossfit Journal. Dedication... all it takes is a little cash.<br />
2. To NEVER, EVER, EVER think a "100 day burpee challenge" is in any way a good idea.<br />
<br />
and finally,<br />
<br />
1. To recognize and cherish the outstanding people I have met at Crossfit 540. To continue the life changing, life enhancing, life extending, programming from Trevor Belline. To set an example for others by working as hard as I can each and every day. To greet and welcome each new person and make them feel welcome in an intimidating environment. To improve my form in lifting, running, and especially squatting. To work on my mobility, my warm-ups, and my nutrition, all to become even better in 2012.<br />
<br />
Happy New Year Crossfit 540ers...Castlehttp://www.blogger.com/profile/05209045177928442242noreply@blogger.com3tag:blogger.com,1999:blog-1184381742949671996.post-67421814320636359872011-12-19T18:32:00.000-08:002011-12-19T18:38:30.388-08:00Guide for Newbies - How to Avoid InjuryYes, my blog has been a dead zone. Call it creative differences with my brain... but I've had a couple of inspiring moments at the "box" of late.<br />
<br />
First, a story that is not meant to embarrass anyone, but point out my sense of humor at my situation. I visited the "south" box this last week because I wanted to see how it was going "down there". Needless to say, I knew very few people. I went about the normal warm ups and then set up my bar for a pull-up, power clean, box jumping WOD. After a few power cleans at WOD weight, a fellow teammate complimented me and then asked... "Are you going to do that with one arm?"<br />
<br />
My answer... yes. Editors note: (the guy writing the blog really doesn't have much of a choice.) It was a great question. I guess I don't realize how hard it is to tell if/what limitations I have. Some WODs hide it and in others, it's pretty obvious. The guy had never seen me workout before, so how could he have known. It was a valid, insightful question. So... when you do see me, DON'T ever, ever be afraid to ask me anything. I've had this all my life. I don't know any different, but I know it's a curiosity to most everyone else. Hell I get nervous around people with nubs for hands and gimpy legs (not meant as a joke). It's normal. Don't be afraid, I don't bite... unless you take my bar.<br />
<br />
Alright, HOW TO AVOID INJURY for newbies:<br />
<br />
10. Learn there are two proper positions for the pull-up bands. Knees and foot. Crotch is not one of the proper positions.<br />
9. Ensure you take a pre-WOD pee (and dump if needed). Trust me, nothing worse than a strained muscle from holding that puppy in the entire WOD.<br />
8. Do not forget you just threw a wall ball in the air. If you have ADD, you may need to take an extra hit of meds before a WB WOD. 20lbs to the noggin is a little like a James Harrison hit.<br />
7. Do not hang a white board without a certified carpenter helping you... right Trevor?<br />
6. Ensure you have the proper protein drink mixed, in the fridge, and ready to consume IMMEDIATELY after the WOD is over.<br />
5. Get to know the person before complementing their snatch or asking them to watch you jerk.<br />
4. Avoid Alonzo's Mobility WODs like the plague. Nothing like stretching to make you hurt.<br />
3. Buy a separate pair of shoes for each movement. Currently, I have wall ball shoes, box jump shoes, oly lift shoes, running shoes, pull-up shoes, KB swing shoes. I hear they just introduced Ring Dip shoes (not sure what the technology is yet), so I guess Santa better get his shit together and bring me a pair. The only thing is that it really kills my time is changing the damn things during the WOD. Oh well, it's a small price to pay for being in the right gear.<br />
2. Don't eat sausage balls that have been left, unrefrigerated, at the North gym for three days on the plate of cookies from the local chiropractor.<br />
<br />
And finally....<br />
<br />
1. Don't take my bar.Castlehttp://www.blogger.com/profile/05209045177928442242noreply@blogger.com0tag:blogger.com,1999:blog-1184381742949671996.post-1057886708033105112011-10-21T08:41:00.000-07:002011-10-21T09:27:50.672-07:00Kate's Birth Story - Repost<span class="Apple-style-span" style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: x-small;">Many of you have heard this story, some haven't. One year ago, my daughter Kate was born after 7 long years of trying and 1 long day of trepidation for Angie and me. It has been an outstanding year both personally, professionally, and physically. I couldn't be more proud of my wife, Angie, my 16 year old Anna, my 13 year old son Grant, and our newest addition, Kate.</span><br />
<span class="Apple-style-span" style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px;"><br /></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px;">If you are interested to see how much a baby can progress in one year, take a look at this video of Kate's first year.</span><br />
<span class="Apple-style-span" style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px;"><br /></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px;">
</span><br />
<div class="p1">
<span class="Apple-style-span" style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px;"><a href="http://www.youtube.com/watch?v=qe2lgZ12rUI">http://www.youtube.com/watch?v=qe2lgZ12rUI</a></span></div>
<br />
<span class="Apple-style-span" style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px;"><br /></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px;"><b>The ORIGINAL STORY (as typed on a Blackberry at 3:00am).</b></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px;"><br /></span><br />
<span class="Apple-style-span" style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px;">For those of you not on my email lists, here is the story: </span><span class="Apple-style-span" style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px;">Well it was an adventure. Kate wasn't due to arrive until 11/18. So I decided to go to a work conference this week in Denver and even booked a mini vacation in the mountains for Thursday and Friday. Angie called Thursday morning to let me know she had a few signs of labor. But at her doctors appointment he said she was fine and I should stay in Colorado.</span><span class="Apple-style-span" style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px;"> </span><span class="Apple-style-span" style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px;">At noon, her contractions were bad enough that Julie (her boss) sent her home. Meanwhile, I was wringing my hands on if I should return or stay for my mini vacation. Angie and I toiled over the decision until I listened to her experience a contraction over the phone and I knew it was time. One canceled hotel, one cancelled car, and 1 flight change and I was on my way. Unfortunately, I had 7 hours before the flight left.</span><span class="Apple-style-span" style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px;"> </span><span class="Apple-style-span" style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px;">Back in Arkansas, the contractions got quicker and more intense. Angie's mom gathered her up and took her to the hospital. I was still sitting in the airport. Delynn, my colleague (who is 7 months pregnant herself), kept me pretty calm for the next few hours. I even helped Angie through a few contractions over the phone. She was only 3 centimeters at that point. Plenty of time... right?</span><span class="Apple-style-span" style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px;">However, just before getting on the plane she was at 6 and heading for the epidural. This is the exact moment that I started</span><span class="Apple-style-span" style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px;"> </span><span class="Apple-style-span" style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px;">Freaking</span><span class="Apple-style-span" style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px;"> </span><span class="Apple-style-span" style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px;">Out.</span><span class="Apple-style-span" style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px;"> </span><span class="Apple-style-span" style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px;">A 2 hour plane ride with no updates. Even Delynn stopped pretending I had plenty of time.</span><span class="Apple-style-span" style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px;"> </span><span class="Apple-style-span" style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px;">By the time I landed, an entire plan had been put in motion. My quick phone call revealed Angie was 10 centimeters and ready to push. I also found out I had people waiting on me. The plane crew let me off first and the Gate crew ran with me to clear a path through the airport.</span><span class="Apple-style-span" style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px;"> </span><span class="Apple-style-span" style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px;">Maisha was at the top of the escalator wanting my keys and directing me to a white SUV waiting at the terminal. Julie was waiting in her Land Rover with a police escort. As we flew through the back roads, Julie's glee at being in a police convoy kept me distracted. We survived the back roads and as we barreled down I-540, Julie explained my exact route through the ER door to my wife's room.</span><span class="Apple-style-span" style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px;"> </span><span class="Apple-style-span" style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px;">Meanwhile, Maisha convinced a incoming airport passenger to drive her around the airport economy lot until she located my car.</span><span class="Apple-style-span" style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px;"> </span><span class="Apple-style-span" style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px;">As I arrived at the hospital, I jumped out, got through the doors and made it just in time. The stirrups were in place and the pushing started immediately. 1 hour later, after a heroic effort by Angie, Kate Lauren entered the world. 5 lbs 1 oz, 19 inches long at 11:45pm. Mom and baby are great. Kate has a full head of brown and the tiniest hands imaginable.</span><span class="Apple-style-span" style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px;"> </span><span class="Apple-style-span" style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px;">I'm a proud dad and now I get to lose sleep all over again. A heartfelt thanks to Linda, Delynn, Maisha, Julie, the police, the passengers of flight 6729, and the Willow Creek staff for a crazy, stressful and ultimately wonderful experience.</span><span class="Apple-style-span" style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px;"> </span><span class="Apple-style-span" style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px;"><br /></span><span class="Apple-style-span" style="color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px;">And of course thanks to my lovely wife who did the hard work while I sat in an airport.</span>Castlehttp://www.blogger.com/profile/05209045177928442242noreply@blogger.com0tag:blogger.com,1999:blog-1184381742949671996.post-34151563377428642722011-10-10T18:03:00.000-07:002011-10-10T18:03:37.284-07:00ForgetfulFair warning. This post is not about Crossfit nor is it a happy one. I won't be linking to it in Facebook or any of my other social media.<br />
<br />
It's about my Grandmother and how sad I am that she is gone. She isn't dead, but she is gone. Alzheimer's is a nasty, nasty disease... one that may hurt family members even more than the victim. It's gradual and long. It wears down family members that have to deal with all the difficulties it creates. Sometimes, I would guess, to the point of irritation. <br />
<br />
I'm really good at denial, as I've blogged about before. Not your traditional denial of pretending it isn't going on, but rather of accepting the consequences. I was telling my mom that Grandmother had it before she ever even thought to have her tested. But that doesn't mean that once we knew that I'd accept it.<br />
<br />
But I'm getting ahead. My granddaddy got it years ago. He died last year after a long slow deterioration. God spared the latter stages of Alzheimer's where one doesn't know family members. He still knew us all, but not much else. My grandmother took care of him virtually by herself for all those years. Once he died, it was almost as if she gave her body permission to deteriorate too. The effect was almost immediate. She began disoriented and forgetful. Soon, it was too bad to deny and mom had her tested. <br />
<br />
I probably have the timelines wrong, but I don't care. That's what happens when you deny reality. But then something happened this week which brought the heaviest stones down on my shoulders. Stones of guilt, remorse, anger, hate, and most of all, sadness. See, I turn 42 on Monday. My wife, being the kind, beautiful soul that she is, wants to make me whatever dessert I want. This despite having to make cakes for my two daughters whose birthdays are all within the same week. Oh and hosting my parents and throwing a sweet 16 and sweet 1 party. She STILL wants my needs to be met.<br />
<br />
That's when it hit me. She is the sweetest person I've ever known except for my grandmother. I made it worse by asking for my favorite dessert, a Pecan Pie. (Side note: as another example of my denial, I've always said that German Chocolate Cake is my favorite dessert... and my grandmother made me a least a dozen of them over the years... but the real truth is I wish, every year, I'd asked for a Pecan Pie.) My grandmother makes the best Pecan Pie in the world. My wife has slowly replicated my grandmother's most prized recipes... sweet potato soufflé and german chocolate cake. I have no doubt the Pecan Pie is next.<br />
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God, it's really crazy how these moments sneak up on you. I haven't stopped thinking about her in the subsequent 3 days since this happened. I MISS her. I miss the woman that would tirelessly prepare the best damn food you could ever eat. Her dishes were legendary and her recipes spread like wildfire among people lucky enough to taste one. I miss the woman that invented the large cookie. The Cookie Factory did not. My grandmother was feeding me big cookies 34 years ago. She was also the woman that taught me to throw a baseball... even though she really didn't know how. She would stand in the back yard and let me zing baseballs at her. Hell, I'm sure at times I terrified her. Thank God she finally told me she couldn't do it anymore.<br />
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This woman also would meticulously alter my long sleeve shirts to fit my right arm.... and cut two fingers out of my gloves. As a kid, I took it all for granted... not that she ever needed anything other than an "I love you..." Thank God I said that a lot to her.<br />
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Up until recently, I use to call her every week. But it was SO hard to talk to her. She didn't remember talking to me last week or anything I said. So I got a little worse at making sure I reached her every week. She kept asking me to bring Kate to see her even though I already had. I didn't know if I should remind her or not. It's just really hard to know how to approach it.<br />
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A couple of weeks ago, the family moved her to an Alzheimer's assisted living place. I think it was a great move. She has people to interact with and a staff to keep her safe. But selfishly, I realize that I will never see her in her kitchen again, nor sitting on her couch holding her great grandchildren. And it just makes me really really angry. I think of all the shitty people in this world and she gets picked to suffer this in her life. It makes me want to kick the shit out of whoever decides this stuff. But anger doesn't work, so I blog instead.<br />
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The most disturbing thing about this is how closely related my grandmother and grandfather's disease was. Both were fairly healthy otherwise (except high blood pressure) but both got Alzheimer's despite being from different genetic pools. And they got it within a similar timeframe. I'm convinced, more than ever, it is diet. But who know WHAT it is. They mostly ate meat, fruits, veggies and grains. It wasn't until much later in life they took upon processed foods, and never to the level we all eat now. So, who knows. We are all probably killing brain cells every day...<br />
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I don't really know how to end this. No witty closing, no words of wisdom. I'm sad and I don't know when I won't be anymore. I know it will pass, but until then, I miss her.<br />
<br />Castlehttp://www.blogger.com/profile/05209045177928442242noreply@blogger.com1tag:blogger.com,1999:blog-1184381742949671996.post-13692491834090496192011-08-15T07:08:00.000-07:002011-08-15T07:08:29.121-07:00Goals in The Pursuit of HealthFor those reading my blog (the old one and this one), you've heard the story of my "Oh s--t" moment which started me on a new road to health. For those who haven't, hear is the cliff notes version.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7UepJfz2XaVVba2y5iVCxuASxVwJBMPTt3ojKLkbNMMLVWG_sI69o5oBTvVgI1KSxR9ay-0LgdijjHByTtkNovcJwLBzconGbQrhKiGyIaq_-EeJb-HMRLqoNlnbeM_qZmZSa9wFHSPw/s1600/your-fat-doctor-phil-eat-food-goal-demotivational-poster.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7UepJfz2XaVVba2y5iVCxuASxVwJBMPTt3ojKLkbNMMLVWG_sI69o5oBTvVgI1KSxR9ay-0LgdijjHByTtkNovcJwLBzconGbQrhKiGyIaq_-EeJb-HMRLqoNlnbeM_qZmZSa9wFHSPw/s320/your-fat-doctor-phil-eat-food-goal-demotivational-poster.jpg" width="256" /></a>I tried Crossfit on whim and it was hard... but I hated being defeated so easily, so I stuck with it. At about the same time, I was reading a book recommended by a friend "<a href="http://www.amazon.com/Culprit-Cure-lifestyle-culprit-Americas/dp/0975882805">The Culprit and the Cure"</a>. It showed me my current lifestyle would result in a premature death of almost 20 years. I changed my diet immediately and continued on this path to health.<br />
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With such an epiphany, I was convinced my change to life was permanent. To see my progress over the next 10 months, I knew I'd never go back and people around me believed too. I set some tough goals only to blow right past them 2 - 4 months earlier than planned. IT. WAS. GREAT. I reached my target weight and was within striking distance of my body fat %. Then a dirty little secret revealed itself to me. As Gandhi said "<span class="body" style="font-family: Verdana, Arial, Helvetica, sans-serif; font-size: 10pt;">Glory lies in the attempt to reach one's goal and not in reaching it."</span> <br />
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The path to my goal was a focused, relentless experience. I was not to be denied my end state. My willpower and discipline was incredible and enviable. I could be surrounded with my favorite foods, drink, and sit stoically as others enjoyed. My bland vegetables tasted wonderful. I never bored of broccoli and cauliflower (even though I still can't spell either right the first time). I counted, measured, controlled, worked out, and continued a constant march.<br />
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I had two major goals: (1) to run a 10k before left my 40th year and (2) to see a weight of 225. On 10/16/10 (1 day before my 41st b-day), I ran the Chile Pepper. On 11/4/10, I weighed in at 225.<br />
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WHEW. Glad that's over. Honestly, I didn't feel like it was over and my attitude didn't really change, but without a tough goal, my relentless focus because a little less.... well... relentless. I continued to work out... HARD. I continued to eat well. But, I began letting thing creep back in, slowly. And it happens very gradually.... almost at a glacial pace.<br />
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You don't realize it at first. A few chips instead of tomatoes. An occasional sandwich instead of meat and veggies. A few bites of ice cream. An occasional night of imbibing and eating whatever you see. Those small encounters are harmful. But it grows like an unwanted weed. Few becomes many. Occasional becomes often. Small becomes medium. The weed takes hold and suddenly you have a lot more weeds than you wanted.<br />
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The good news is I'm not in crisis. I maintained my weight for many weeks post reaching my goal. And still even today, I'm within 5 - 7 lbs all the time. I still workout religiously, but, I'm a little slower on my runs, I'm a little weaker on my lifts, and a little slower on some of the WODs. My eating has ebbed on the weekends with at least 2 or 3 or 4 cheat meals. All very fixable.<br />
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But here is the other dirty little secret. My motivation to fix it SUCKS. I thought my "re-epiphany" would be all I needed to kick my effort into high gear. WRONG. I need a purpose, a hard goal. Something which cannot be achieved without relentless focus and discipline. I'm not sure my exact goal yet, but I know it will be so damn hard, I won't even want to think about it. It needs to take me a year to reach. <br />
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Meanwhile, I've set some smaller goals. <br />
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Deadlift 400 (my PR is 360).<br />
Run a sub-7 mile - my best is 7:10 (took me 3 days to recover LOL).<br />
Clean 185 - 1 armed. (175 is my best)<br />
Fran in 7:30 - (8:15 is my best).<br />
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So my advice is this: As you near you "big" goal, begin thinking about the next one. Don't change it but allow yourself the victory of achieving the first one. Give yourself a week to celebrate, then rip it down and put up the next big thing. Otherwise, complacency might just be your next big thing....<br />
<br />Castlehttp://www.blogger.com/profile/05209045177928442242noreply@blogger.com1tag:blogger.com,1999:blog-1184381742949671996.post-37354986242576918572011-07-25T20:18:00.000-07:002011-07-25T20:18:05.400-07:00Limits and 5 Answers to a Dumb QuestionIt's been a while because I've not had a lot to say. With a busy job entailing conference calls, then home to make baby talk with a 9 month old, guys tend to run out of words. Warning, this one is a ramble ;)<br />
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<b>Limits</b><br />
Many people sipping the Crossfit Kool-Aid (like me) believe it creates a sense of limitless improvement in your fitness and performance. I tend to agree with the statement but with some notable exceptions. Full disclosure first, I'm 41, 6 foot 3, and have 1 full arm and 1 with a slight birth defect. Crossfit has put me in the best shape of my life... at 41. My journey is well chronicled but as a reminder, I have pushed SO far beyond my perceived capabilities, it's great. (Awesome is the actual word, but this is supposed to be a respectable, if not totally awesome blog, so I don't use words like "awesome".)<br />
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Limits. I have them. I have started finding some of them and I'm completely OK with them. Before you lynch me as the Crossfit anti-Christ, let me explain why this is a GOOD thing. As I said, I have busted so many barriers, it's not funny. I've run a sub 7:30 mile, I've beat some our best athletes in certain WODs (I got them drunk as hell the night before while I played DD, but hey it COUNTS, right?). I've pushed through pain and exhaustion time after time. I've pushed past people that should beat me only because I wasn't afraid to hurt worse. I've changed my diet 180 degrees and kicked a drinking habit that was headed for alcoholism. I have felt invincible at times.<br />
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So what the hell am I talking about? I have found some things in Crossfit I consider beyond my capabilities which I have no desire to bust through. 1 arm rope climbing. At one time, I considered trying it. Instead I have chosen NOT to work toward that goal. I assessed the situation and decided it was too dangerous and would take more work than I am willing to give it. Some people would consider this bad... a failure. BUT, I've redirected that energy to getting better at something else. Specifically for me, my core strength with should not have a limit for me. In a twist of fate, Crossfit pushed me past the limits I thought I had but at the same time has exposed some limitations I DO have with my arm. I had always held a belief there was very little I couldn't do. I used to prove it in sports when I was younger. Nothing ever arose to convince me different. I kayaked, played basketball well, tennis, swimming, spelunking, rappelling, football, volleyball, and ultimate frisbee. I was pretty good at all of them. Oddly the thing I sucked the worst at was soccer... which didn't even require arms :D<br />
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Then at 40, it was easy to pretend I didn't have limits from the safety of my couch. So I find it refreshing that I have FINALLY found something so challenging, it has taught me limits. I'll never do an overhead squat, nor a handstand pushup. It will simply never happen, my physiological realities won't allow it. And... I'm<br />
Completely<br />
OK<br />
with<br />
it.<br />
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I wasn't at first, but I have slowly learned to accept them and not wish them to be different. How many of you would have paid an iota of attention had I been "normal"? Would I have inspired as many people, or made people work harder (people hate it when I yell "the handicap dude is beating you"!!!). I have limits, but knowing some of them has liberated me... and caused me to focus on the areas where I can kick your ass. So watch out!<br />
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P.S. I don't yell that at people.<br />
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Now your payoff for reading that crap:<br />
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5 Answers to a Dumb Question:<br />
All the time, people want to know: "Is Crossfit hard?"<br />
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5. "No"<br />
4. "Only on the days when I show up."<br />
3. "If you rearrange the letters in 'Crossfit', you can make 'of course it's f--king hard you idiot'."<br />
2. "Have you ever been chased by a bear for a mile, then climbed a tree only to have the bear knock down the tree so you had to run another mile, then climb another tree and then fight him off with your boot? If so, then Crossfit won't seem that hard."<br />
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1. "It's hard, but not as hard as the bodies it produces." Queue cheesy 70's music!!!! Booyah!Castlehttp://www.blogger.com/profile/05209045177928442242noreply@blogger.com0tag:blogger.com,1999:blog-1184381742949671996.post-4119350020687044172011-06-29T11:30:00.000-07:002011-06-29T11:30:19.324-07:00Dance Dance WODWarning, the following post is wrought with sarcasm, <a href="http://www.dailygalaxy.com/my_weblog/2008/06/the-study-of-th.html">the highest form of humor</a>... your job is to figure out exactly where it is.<br />
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We all know Crossfitters are <a href="http://www.forgingelitesarcasm.com/">elite</a>. We are elite at WODs, elite at diet, elite at life... hell we are elite at being elite. If you doubt me, then just look at our t-shirts. Anyway, one of the main tenets of Crossfit is that it prepares its disciples for the "unknown". If you WODed (or is it WODDED, WODEDED) for very long, your mind has probably wondered how an exercise like a Thruster or a weighted lunge might play into the "unknown" one day. I've imagined some pretty interesting situations where needing Double Unders skill would pay off. I'm just not sure being held hostage by a Jump Rope Comp Team is a realistic. I put my Karen time as an accomplishment on my Annual Evaluation, but my boss made me take it off. <br />
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So I was scratching my head a bit for some of our moves.... then I saw a video of Trevor on vacation and it hit me. Dancing! For those of us "rhythmically challenged", Crossfit teaches us to be elite in yet another way.<br />
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1. <b>Music</b> - each and every WOD introduces you to yet another heart pumping track. You may be stuck in your "country music heaven" day after day, but you can still know all the latest rap and dance tracks in just 1 hour per day at Crossfit.<br />
2. <b>Volume</b> - we also blare music directly into your ears long enough to slowly deafens you. This prepares you well for withstanding the loud club music...<br />
3. <b>Hot Bodies</b> - gotta look good if your out there dancing, 'nuff said.<br />
4. <b>Sweating </b>- if you've ever seen a decent dance movie (Footloose, Flashdance or Dirty Dancing), you know dance sweat is an integral part of being elite. As you swing your head around, glistening drops of perspiration must fly in all directions, creating a halo effect around your awesomeness.<br />
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and finally, the most important way Crossfit prepares us for Dancing?<br />
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5. <b>The MOVES</b>! You finally get up the nerve to ask the blonde at the end of the bar for a dance.... She spies your t-shirt that reads "For a Good Time Call Fran, 21-15-9" and HAS to say "yes". Not expecting to actually score a dance, you have officially entered THE UNKNOWN!!!!!! <br />
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But wait, you are prepared... just start stringing together some moves... I have provide a couple of ideas to get you started...<br />
a. Triple T - Thruster, Thruster, Thruster, pause, then Turkish Get Up, TGU, TGU, pause, twofer, twofer, twofer, pause. Repeat.<br />
b. Fresh Prince - 8 Jumping pulls pause, Side Step, reverse Side Step, lunge, lunge lunge, pause, burpee, burpee. Repeat.<br />
c. Oly Oly Olsen Free - Deadlift x 4, SDHP x 4, Squat Clean x 4, Push Jerk (only 1), then finish strong with 3 OH squats!<br />
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I promise, you WILL be the talk of the club. Enjoy your new found preparedness for clubbin'!<br />
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P.S. Be honest... how many of you actually tried to picture these dances in your head?Castlehttp://www.blogger.com/profile/05209045177928442242noreply@blogger.com1tag:blogger.com,1999:blog-1184381742949671996.post-4430481116595662242011-05-24T17:16:00.000-07:002011-05-24T17:16:33.872-07:00Top 10 Moments for a CrossfitterA journey to a healthy lifestyle is a personal one. How you get there, why you do it, and how it changes you are all unique experiences for each person. But... top 10 lists rock, so I thought I'd try to find 10 great moments in every Crossfitter's life.<br />
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10. Surviving your first WOD. You don't think it is a top 10 moment at the time. Matter of fact, you probably thought it was a top 10 worst ideas you've ever had. But months later, you realize surviving the first was a great moment.<br />
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9. The first time a "new guy" comes in and YOU explain the WOD to him. You realize you are no longer the newbie... he is! :D<br />
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8. Completing your first "girl" WOD. Us men love it because we like to run around all day declaring "I did _________, today!"<br />
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7. Writing "RX" next to your name on the white board. I don't mean a running WOD, but one with weights or body weight movements. You worked hard, you gained strength, you Rx'd!<br />
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6. Finishing your first Hero WOD. You know your mental grit and tenacity have reached new heights.<br />
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5. Your first pull-up without a band. Some fit people never experience the sheer joy of working hard for months and FINALLY shedding the bands. It can be a long hard road but the reward is so sweet.<br />
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4. Repeating your first WOD and destroying it compared to last time. This usually happens at about 3 - 4 months and it validates all the sweat and tears you have shed.<br />
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3. Finally beating "that guy". You know the one, the one you never thought you could out run or out lift. Finally one day, it all works in your favor and you leave him in the dust. It's rare, but it's great.<br />
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2. PR'ing your nemesis. It can be a WOD (Fight Gone Bad was mine) or a move (Squat Cleans), but we all have our ONE hated, dreaded nemesis. Finally kicking it in the teeth is a feeling like no other.<br />
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1. The TOP moment in CF, in my opinion is the day people realize you are different. You look better, you feel better, and you carry with more confidence. This is the moment they ask you, "what is the secret?" It's your turn to convert someone to a new lifestyle.Castlehttp://www.blogger.com/profile/05209045177928442242noreply@blogger.com1