the pain diaries: overhead squat...kte...quick workout

Tuesday, January 13, 2009

Day 482...a "qUiCkiE" wiLL dO...

This morning I went to the first of my new group training classes that I am in charge of! Yay! I FINALLY get to train MEN!!! It was JJ's first time back since having a baby (actually his wife HAD her) in 3 months. Wow! It's hard to take off like that and then come back. I love JJ. He always works so hard. He is an inspiration to me, because he keeps pushing through the pain and fatigue. L is new. He is a BIG strong fireman. His strength blows me away, but I appreciate the fact that he's stepping outside of his comfort zone (strict weightlifting) to tackle things that do not come as easy...endurance stuff. They did a great job.

I am tired after working out in 3 spurts yesterday...and I KNEW that I SHOULDN'T...because I did Back Squats yesterday and I'll do em again tomorrow...but I wanted to do the same workout as them and see how fast I could do it. Geez...I don't know when I became so compulsively competitive! It only took me about 18 minutes to do the workout (It took the guys 24/28 min), but my legs were dying on the Overhead Squats! I'm resisting the urge to do MORE. I usually like to go and go and go, but today...I'll take my "quickie" of a workout and be done.

DYNAMIC WARMUP

WORKOUT
-------------
25 OVERHEAD SQUATS (45 LB BAR)
15 KTEs (knees to elbows)
400 M RUN
3 ROUNDS FOR TIME (17:58)

*A little follow-up...it is so funny to me how sometimes the most seemingly easy workout can "zap" my energy for the whole rest of the day! I was tired after I got through this morning, but I always am. I fell asleep in the tanning bed when I went to tan afterwards. I got home and checked e-mails and blogged...still feeling tired. I thought I would feel better after lunch, but the fact is...I have been WIPED OUT all day! I guess that just goes to prove that even if you do a short workout, if you give it EVERYTHING you have...with FULL INTENSITY...it makes a big difference. THAT is what it takes to be successful in the quest to be "fit"!

..............WHY?...............

This is my training log...my "workout diary" if you will. It is mostly for ME, but if it motivates someone else, that's great too! I write everday as a way of being accountable to myself. It's a way to track my progress, correct my mistakes, and a way to look back and view my day to day struggle to continue to work towards being the best possible version of myself. Sometimes, I am tired or lonely or unmotivated. Sometimes, I am "powerful beyond measure". Sometimes it is fun...easy. Other times, it is almost unbearable. I use to have my trainers to push me...but NOW I am on my own.

QUOTES THAT INSPIRE ME TO PUSH HARDER...GO FASTER...AND TRAIN LONGER

"SOME DEFINE OBSESSION AS NEGATIVE. I SAY IT'S HOW YOU GET THINGS DONE."

-MARK TWIGHT

"PAIN IS TEMPORARY. IT MAY LAST A MINUTE, OR AN HOUR, OR A DAY, OR A YEAR, BUT EVENTUALLY IT WILL SUBSIDE AND SOMETHING ELSE TAKES IT'S PLACE. IF I QUIT HOWEVER, IT LASTS FOREVER."

-LANCE ARMSTRONG

"TO BE TRANSFORMED BY EFFORT, ONE MUST DIG DEEP...SURPASS ONE'S EXPECTATIONS OR SELF-IMPOSED LIMITATIONS...RISK FAILURE...BLOW UP, AND 'GET THE FULL DOSE'...IT ALWAYS HURTS YOU GO AS HARD AS YOU CAN."

-MARK TWIGHT-"GYM JONES" WEBSITE

"TO GIVE ANYTHING LESS THAN YOUR BEST IS TO SACRIFICE THE GIFT."

-STEVE PREFONTAINE

“PUNISH YOUR BODY TO PERFECT YOUR SOUL.”

-MARK TWIGHT

“ONLY THOSE WHO WILL RISK GOING TOO FAR CAN POSSIBLY FIND OUT HOW FAR ONE CAN GO.”

-T.S. ELIOTT

"THE BENEFITS OF FITNESS ARE NOT MERELY PHYSICAL. SUCCESSFUL COMPLETION OF A SERIES OF DIFFICULT, SHORT-DURATION, HIGH INTENSITY EFFORTS BUILDS SELF-ASSUREDNESS IN A WAY THAT VERY FEW OTHER ACTIVITIES CAN. TOUGH WORKOUTS THAT PUSH AN INDIVIDUAL TO THE VERY LIMIT OF HIS OR HER CAPACITIES MAY BECOME THE GATEWAY TO HIGHER CONSCIOUSNESS. AND THAT AWARENESS OFTEN LEADS TO CONFIDENCE."

-MARK TWIGHT

"WHEN A PERSON TRAINS ONCE, NOTHING HAPPENS. WHEN A PERSON FORCES HIMSELF TO DO A THING A HUNDRED OR A THOUSAND TIMES, THEN HE CERTAINLY HAS DEVELOPED IN MORE WAYS THAN PHYSICAL. IS IT RAINING? THAT DOESN'T MATTER. AM I TIRED? THAT DOESN'T MATTER EITHER. THEN WILLPOWER WILL BE NO PROBLEM"

-EMIL ZATOPEK

"GIVE IT EVERYTHING AND LET THE CHIPS...OR WHATEVER...FALL WHERE THEY MAY. IT WON'T EVER GET EASIER, BUT YOU MIGHT GO FASTER, OR LAST LONGER."

-MARK TWIGHT

“A LOT OF PEOPLE RUN A RACE TO SEE WHO IS FASTEST. I RUN TO SEE WHO HAS THE MOST GUTS WHO CAN PUNISH HIMSELF INTO EXHAUSTING PACE, AND THEN AT THE END, PUNISH HIMSELF EVEN MORE. NOBODY IS GOING TO WIN A 5,000METER RACE AFTER RUNNING AN EASY 2 MILES. NOT WITH ME. IF I LOSE FORCING THE PACE ALL THE WAY, WELL, AT LEAST I CAN LIVE WITH MYSELF.“

-STEVE PREFONTAINE

“SUFFERING PROVIDES THE OPPORTUNITY TO EXERCISE WILL AND DEVELOP GRIT… THE MIND AND BODY ADAPT TO BOTH COMFORT AND DEPRIVATION… RELISH THE CHALLENGE OF OVERCOMING DIFFICULTIES THAT WOULD CRUSH ORDINARY MEN... LEARN TO SUFFER.”

-MARK TWIGHT – excerpts from "Extreme Alpinism - Climbing Light, Fast and High"

“SOMETIMES IF YOU WANT TO BE A WINNER, YOU HAVE TO BE WILLING TO BEAR THE SCARS FROM THE FIGHT.”

-PETRA SALVAJE

'EACH OF US GIVES WHAT WE ARE ABLE AND, MORE IMPORTANTLY, WILLING TO GIVE TO LIFE. HOW WE REACT WHEN OUR CAPACITY AND WILL FALL SHORT OF OUR EXPECTATIONS DETERMINES HOW WE VIEW OURSELVES...".

-MARK TWIGHT~"GYM JONES" website