Day 501..."dOn'T bE aFrAiD tO tRy aGaiN...eVeRyOnE gOeS sOuTh eVeRy nOw aNd tHeN..." ~Billy Joel...

Everyone's heard the saying, "If at first you don't succeed, try try again!".  Billy Joel sings something along the same line in The Stranger..."Don't be afraid to try again...everyone goes south every now and then...".  The Hives have a song called Try Again.  It says, "You get up.  You get down and you try it again.", but I think the sentiment I want to portray today is best said by mY "Workout Hero"...Mark Twight on the GYM JONES website.  He says, 

"Failing is the price for striving. Failing is essential to the process one undertakes to reach a position where he or she might succeed. Before achieving our goals we must learn the lessons of failure without getting in the habit of losing. And understand failure is a necessary component of self-knowledge."

I have a really hard time when I feel like I have failed.  I had a moment today at work where for a minute I felt like a failure.  I let those feelings engulf me and they led me to question my ability to succeed...both as a "trainer" and as an "athlete".  I have come so far.  I have overcome things that not many people are aware of to be where I am at...but still at times I wonder if I will ever achieve success in the way I want it.  As I sat down at my computer with tears streaming down my cheeks, I decided to read some of the inspirational quotes and passages that I collect.  I read the one above and then I came to this one by Mark Twight as well...

"Meaningful achievement takes time, hard work, persistence, patience, proper intent and constant self-awareness. The path to such success is punctuated by failure, consolidation and renewed effort. It is wet with the tears of emotional breakdown. Personal reconstruction is art. Discovering one's self, one's talent and ambition and learning how to express it is a creative process so may not be rushed. What's the hurry? Pressure to succeed according to a particular timeline comes from outside. If the goal is selfish self-improvement there is no schedule, no deadline. One's rate of progress is influenced by the intensity used to address the task. Hard, intelligent work speeds us along the path."

I almost felt as if he were speaking directly to me.  I will achieve success.  I work hard and I've been persistent when I wanted to walk away.  My intent is good and I am aware of my strengths and weaknesses.  The parts that I'm missing are patience and time.  I don't need more desire or knowledge or ability...what I need more of are those two things.  I still feel a little disheartened, but I also feel enlightened.

J texted to see if I wanted to "team up" with him and do the same workout that everyone else did this morning.  I was feeling down, but I went...because I knew I would feel better.  I was worried that if I did not do well in my workout that I would fall apart.  I got there and set up weight...he told me to use more...I told him I didn't think I could...he said, "You CAN!"...and so I tried...and I did.   I had 2 "misses" including one where I landed hard...on my butt...while holding the barbell weighing 95lbs.  It hurt...still does..but I got up and did it.  He never had to wait on me.  I did feel much better after working out with him.  I used "intensity to address the task" and I did not let a couple of failures along the way stop me.  I felt a great sense of relief and accomplishment as I laid in the floor...gasping for air when we were through.  I'm really glad that J invited me to workout...that he pushed me to use more weight than I wanted...that he is my friend. 

I can do this.  I just need to stop being afraid and impatient...and remember that "everyone goes south every now and then...".  And I need to keep trying...again and again and again.

CARDIO
------
20 MIN RECUMBENT BIKE
10 MIN ELLIPTICAL

WORKOUT
--------
WITH A PARTNER...PERFORM 50 CLEAN AND JERKS (25 EACH PERSON - RX= MEN 135 LBS/WOMEN 95 LBS). AS SOON AS YOUR PARTNER DROPS THE BAR, YOU PICK IT UP.

AS SOON AS CLEAN AND JERKS ARE COMPLETED, THE TEAM JUMPS ON THE ROWERS AND GETS TO 1000M AS A TEAM AS FAST AS POSSIBLE. J AND I WERE A TEAM AND USED RXed WEIGHT. WE COMPLETED THE WORKOUT IN 19:04.

Day 500...sLaM iT!...

"The best pace is a suicide pace...and today is a good day to die."  ~Steve PreFontaine

First...I am really sore after yesterday's workout. Still I wanted to workout, so I worked out after training L this morning. The workout that he did is one of my favorites. It hurts and seems endless and impossible, but only lasts 20 minutes and leaves you with nothing if you do your best. He suggested that I do the same workout...so I did. I have one word...hard...okay maybe a few more ...legs burning ...pain ...desperation ...exhaustion. It's a good one!
1 MIN D-BALL SLAMS (16 LBS)
1 MIN AIRDYNE BIKE
10 ROUNDS...NO REST...CONTINUOUSLY RUNNING TIMER...ALL OUT "SPRINT" ON THE LAST MINUTE ON THE BIKE*The "sweat angel" I left behind after I stumbled off the bike and landed on the floor when the workout was all over...ewwwww!

Day 499...sCrEaMiNg aT "tHe bOOgEymAn"...

I really hate working out alone.  It's so difficult to do hellaciously hard workouts without someone to compete against...someone to "share the pain" with.  I need a break from "Starting Strength".  It's an amazing program and it is working...I am getting stronger every time I do it.  I started to slide back at the end of last week and decided to take a week off.  I'm gonna do Crossfit/Metcon workouts this week and start back on Monday.  

In true "MC fashion" I chose an absolutely HELLACIOUS workout off the Navy SEALS site this morning...and not only did I choose it...I wanted to do it...was excited about it even.  When I hit the stopwatch, I felt the first twinge of doubt..."What am I thinking???  This is 125 Deadlifts...250 Pushups...125 Kettlebell Swings...and 250 Situps!!!"   I started to doubt after the first 25 Deadlifts and 50 Pushups..."Maybe I should just do 3 rounds instead of 5..."  I immediately dismissed the thought and exchanged it for this one..."No...I don't wanna be average..."regular"...I wanna push myself past what I logically think I can do.  I wanna be great...and so I'll take the pain and do 5 rounds."

I was in the middle of round 3...I was on KB Swing #60 with a 44 lb Kettlebell.  I was feeling extremely nauseous...in fact...I had just gotten done kneeling down by the garbage can because I thought I might throw up (I didn't).  I was afraid I might drop the KB on my head feeling the way I did, so I had just switched from overhead swings to eye-level swings.  The music was loud...angry...I was in a zone...trying to manage the mental and physical pain...when I caught something out of the corner of my eye and simultaneously heard a man's voice that was not immediately recognizable.  "ALL THE WAY OVERHEAD!!!"  I turned and saw a large man and screamed...very loud...horror movie loud.  I also threw the KB, but not before hitting myself in the leg with it.  Genious MC!Right then, I figured out that I did know that large figure.  It was E...one of our new guys at the gym.  He's a big, strong Marine recruiter and a super nice guy.  "You scared the hell outta me!!!"  He was profusely apologizing and I was saying "It's okay...really...I scare easily."  He offered to leave and come back later...I said "No...no...you are fine." and I stopped the stopwatch and in true Crossfit fashion tried to approximate in my mind how many seconds/minutes I had just spent screaming and talking so I could subtract it from my time at the end.  He made a payment and we chatted for a minute.  Of course any scare he may have given me...any pain from the KB...was all forgiven when he said, "Wow!  You've got some big traps there!"  So, to anyone that that loves me...I'm admitting it...compliments WILL get you far!  

He left...but not before reminding me that I needed to be swinging that KB "all the way overhead" (love it)...and I turned the timer back on and finished up.  It was really hard...especially alone...but I did it.  It took me almost an hour to complete today's workout, but I'm glad I did it.  I'm also glad that it was E and not "the Boogeyman" sneaking up on me today!

WARMUP

-------------

200 JUMPROPE SINGLES

DYNAMIC STRETCHING

LUNGE ACROSS GYM/BEAR CRAWL BACK

WORKOUT

---------------

25 DEAD LIFTS (95 LBS)

50 PUSHUPS

25 KETTLEBELL SWINGS (44 LBS)

50 SITUPS

5 ROUNDS FOR TIME (55:18)

lunch and 1 hour rest, then...

CARDIO

-----------

30 MIN RECUMBENT BIKE

*My Sis asked what "Traps" are...Here's a pic of the Trapezius muscle

Day 498...fiRsTs...

There are many firsts in life.  We experience most of them as children or young adults.  I am neither a child nor a young adult, but I've had a few "firsts" myself lately.  I did my first handstand against a wall a few days ago and not so long ago, I did my first dead hang pull up.  That was exciting after trying for almost 2 YEARS.  I didn't get much of a response after my pull up from those that were present...no whoopin or hollerin.  I sent my best guy friend...my first trainer, W...an email to share the news.  I didn't hear back right away, but I didn't expect to because he and his wife work as missionaries in Montana so they are busy.

He did sent me an email a couple of days ago and then...I got a great response...not any whoopin or hollerin...but something better.  He said, "Congratulations on the dead hang pull-up! That's awesome. I wish I could have seen that in person. Oh well, I got to see many other firsts for you."  W did indeed see many firsts with me...he was a part of them...he helped make them happen.  

When I met him...I didn't want a trainer.  I saw no benefit in hiring a trainer.  After a free session with him that I felt had been forced on me...I changed my mind.  I worked with him for over a year and he became one of the best friends I have ever had.  Still...when I have an accomplishment...I want to share it with HIM...because I know he will appreciate it.  When I need advice...he never steers me wrong.  He taught me many things...some expected...many unexpected.

W showed me that you are never too old or slow or uncoordinated to be an "athlete".  I realized during my time with him that everyone has an inner athlete and that if you don't give up...if you are not afraid...you can accomplish things you never thought possible.  It's never too late to have "firsts".  I did my first dead hang pull up and my first handstand against a wall at 39 years old.

So, as I approach Monday...I'm trying to remind myself that I'm facing a new week, full of opportunity for more firsts.  Now that I've got the handstands against the wall...I need to work on my first handstand push up.  It's never too late to have a "first"!

SUNDAY=REST DAY

Day 497...i nEvEr LiStEn...

I'm not a middle of the road kinda gal.  I take my time...worry...before I make a decision...but once I decide to do something...I'm a grab the bull by the horns kinda person...all or nothing...full throttle.  When I was fat...I ate to excess...I never worked out.  Now...I tend to workout in excess.  My addiction didn't go away...it morphed into something else.

I push myself...hard...every day.  I never slow down.  I don't take the time I need to recover from the stress I put my body through daily.  I feel like rest is for wimps...but I know that rest (in the right amount) is for smart people that don't want to injure and over train their bodies.

I have been feeling strong...making gains...but today I feel worn out...broken...used up.  I tried to workout, but my body just wouldn't allow it.  Still...it scares me not to workout, so I "compromised" with my body.  I put away the heavy weight and decided on an easy 3 mile run.  In the shape I'm in...there was nothing easy about it!  It was awful and slow and extremely painful from start to finish.  I'm glad that I did something because then I won't mentally beat myself up all day...but I really wish I could learn to listen to my body when it tells me to slow down...to take a rest.

3 MILE RUN

Day 496...mAkiN tiMe tO wOrKoUt...

Today was one of "those days" when it would be so easy to say, "I workout every day.  I have a lot to do.  I don't have time, so I'll skip it."  That is such a dangerous attitude.  The fact is, it is never really convenient to workout.  We can all find things that we could be doing during the time we are in the gym.

I had a doctor's appointment and a client, JE to train midday.  I wasn't sure how I would do it, but I was determined that once I got kids off to school...I would workout...get ready...and be everywhere I needed to be...on time even (BIG feat for ME).  I went to the gym and decided to do the same WOD (workout of the day) as the group classes.  I knew it was gonna be hard when I saw how long it took even the fastest and strongest of us all.  I was worried that I may not have time to do anything else, but no matter what I was gonna do that WOD.

It was full of complicated movements done with ONLY one arm at a time.  I warmed up, hit the stopwatch and started working.  It was hard from the start, but it did feel different...better with my new weightlifting shoes on.  I noticed how much more solid I felt on my "landings".  It was a struggle...I was soaking wet with sweat...and I grunted and yelled throughout the entire workout...buuuut...I finished with a pretty fast time...a few seconds faster than R even!

It was really hard, but it was also very satisfying.  I felt strong and capable...like no matter what situation I encounter...I can take care of myself.  It was painful and long...it stretched me...but I am glad that made the time to workout.

10 (ea ARM) SINGLE ARM DUMBBELL SNATCH (20 LB DB)

10 (ea ARM) SINGLE ARM BARBELL PUSHPRESS (holding bar perpindicular to body- 35 LB bar)
10 (ea ARM) DUMBBELL HANG SQUAT CLEAN (20 LB DB)

5 ROUNDS FOR TIME (40:03)

Day 495...wEiGhTLiFtiNg sHoEs aNd hAnDsTaNds...

I was so excited to go to the gym. I got my brand new weightlifting shoes yesterday afternoon that I have been anxiously awaiting. I was so excited that I wore them around my house for an hour last night. I knew they would help me feel more stable, but I had NO idea just how huge the difference would be! I tried a Push jerk and I have never had such a solid landing. Then, I started my Back Squats. I was amazed and I was able to go up yet another 10 lbs this time on my workset.

My squats went well and then I decided to do some Deadlifts and come back up to the gym later when J was there so he could help "spot" my bench presses.  I did my warm up sets...95 lbs...135 lbs...155 lbs...185 lbs.  I was surprised at how difficult 185 lbs was for me today.  I have steadily increased my weight each time...and I love to do Dead Lifts.  I did 210 lbs 5 days ago and 205 lbs  just a few days ago.  Today, I could not move 205 lbs off the ground...not even once.  That was discouraging, but I soon forgot all about my failure when my sister came in to meet me for lunch.  I decided to try doing a handstand against the wall.  I have been working on these with R.  He's been so sweet and so patient.  I have been scared and awkward.  I tried 3 times and then it happened!  I ended up in the handstand position against the wall!  I FINALLY did it!!!   ALL BY MYSELF!!!  I was thrilled..and I couldn't stop.  I did it about 5 more times before leaving for lunch.

After lunch I went back to try again on the Dead Lifts and to do Bench Presses with J's help.  I was still unable to do Dead Lifts.  WTF?!?  I am so confused as to what happened, but I moved on to Bench Pressing.  J hurt himself and was in bad shape.  I didn't want him lifting the bar so I was trying to struggle it off...needless to say...that didn't go so well.  When I was finally done at the gym, I went to the park and finished off my day of working out with a run.  Things didn't go quite as planned...and I had a few failures...but nothing can bring me down after getting my shoes and doing some handstands!

BACK SQUAT

-----------------

45 LBS X 10 (WARMUP)

65 LBS X 5

95 LBS X 5

120 LBS X 5

135 LBS X 5 X 3

BENCH PRESS

------------------

45 LBS X 10

65 LBS X 5

85 LBS X 5

95 LBS X 5

105 LBS X 3 (SUPPOSED TO BE 5-FAILED @ 4)

100 LBS X 3 (AGAIN-FAIL @ 4)

95 LBS X 5

DEAD LIFTS

-----------------

95 LBS X 5

135 LBS X 5

155 LBS X 5

185 LBS X 5

205 LBS (FAIL)

200 LBS (FAIL)

195 LBS X 3 (FAIL @ 4-GAVE UP)

RUN 4.5 MILES

Day 494...a LiL sOmEtHiN sOmEtHiN iS bEttEr tHaN nOtHin...

Well...the ice storm came along late last night...so the kids were home from school and my hubby was home until about 11.  I made a big yummy breakfast and then planned to do some cardio here at home, before headin out to the gym around lunchtime.  It didn't quite work out as planned.  I was feelin sooo lazy....annnd my kids were here so I wanted to spend time with them.  We played around...and layed around and didn't even go out for some lunch until 1:30.  I was freaking out thinking that I may never get to workout.  That would be really stressful.  

You see...I just got some old "fat pics" from my sis the other day.  They remind me of how very sad I was when I was fat...how very uncomfortable I was...and how much I hated myself.  No one really has a true understanding of just how much I suffered.  It scares me and motivates me to get up everyday and do something. 

Once we got home, I intended to do some "long cardio"...30 min on the bike and 30 min on the elliptical...but my brothers stopped by.  Finally, I was able to workout...but all I had time for was 30 min on the elliptical and then I was late to get up to work.  I knew I should just get ready and go to work early, but mentally...I needed to do some sort of exercise.  I felt bad when I got to the gym 5 minutes before class and everyone was waiting outside on me.  As my friend, R would say..."FAIL!".  They were all sweet and we got started.  We had a really fun, full group and they worked hard.  I was feeling stressed when I got there...I left happy and feeling loved.  I say it all the time, but I just love the people up at the gym...they really make my life better.  

I didn't get to do what I wanted...but I did something...and I guess a lil "somethin somethin" is better than nothin!

30 MIN ELLIPTICAL 

Day 493...coLd aNd dEtErMiNeD...

It is freezing today...and when I say freezing...I mean it...literally and figuratively.  We are supposed to get some terrible ice storm.  It's been right around freezing temps with this crappy mist coming down all day.  I don't mind cold so much, but I do mind wet and dark.  

I woke up not knowing when exactly this storm would come.  I don't watch the news...it stresses me out...ignorance is bliss...and ignorance can leave one not knowing how to plan one's day.  So I decided to get kids to school and go straight to the grocery store, because we had nothing and I didn't want to be iced in (possibly) and hungry too.  I also wanted to workout after the store...before the ice storm.  I got groceries and headed to meet J at the gym for "Starting Strength".  He had to run to a store for a few minutes just up the street so I moved our racks into place and was about to warm up when my 7th grader called to say school was letting out early today.  

She still had a couple of hours, but she wanted me to just get her.  I first said, "No."...then...I thought I would just "get it over with".  I texted J "B back n 25."  I went and checked her out and then I thought..."I should just get the other two kids from Elementary school now too and be done with the school thing for the day."  I did.  The 25 minutes that I was gonna be gone, turned into almost an hour and a half after getting all 3 kids, stopping at Sonic, grabbing a bite to eat and heading back up to the gym.  I was determined that no matter what, I was going back to that gym and lifting some weight!  I got back just as J was leaving.  J was havin one of those days that we all have in the gym from time to time.  The kind where you just struggle and you eventually know it's time to just cut your losses for the day and start fresh tomorrow.

I warmed up and started my back squats.  I felt really strong.  I did 130 lbs...5 reps...for 3 sets...and it felt pretty easy.  I decided that rather than doing my regular worksets for shoulder press, I would do my 1 RM since that's what everyone else did yesterday.  Last time I did it, I think I got 80 or 85lbs.  I was really hoping to hit 100 today.  I got up to 95 lbs.  It was hard, but I felt I had more in me.  I tried 98lbs...FAIL.  I waited and tried 96 lbs...FAIL.  That was pretty disappointing to me, but I can't complain.  I did press more weight than last time.  I then did my power cleans.  I used 100 lbs for my 3 rep/5 worksets.  I'm a little frustrated because I keep "curling" the bar rather than letting it land in the right position...at the same time...I have to be happy about the fact that I couldn't even power clean 95 lbs one time a month ago.  I'll just keep on tryin to improve.  

So...I did it!  I was worried a few times that I may never make it to the gym, but I stayed determined...and I got there despite the weather.

BACK SQUAT

-----------------

45 LBS X 10

65 LBS X 5

95 LBS X 5

120 LBS X 5

130 LBS X 5 X 3

SHOULDER PRESS

------------------------

45 LBS X 10

65 LBS X 1

75 LBS X 1

85 LBS X 1

90 LBS X 1

95 LBS X 1

98 LBS X 1 (FAIL)

96 LBS X 1 (FAIL)

1 RM=95 LBS

POWER CLEANS

----------------------

75 LBS X 3 X 2

85 LBS X 3

95 LBS X 3

100 LBS X 3 X 5

Day 492...dEfLaTeD...

For starters...my workout never "happened" today.  I'm still so sore from Saturday's workout.  I wanted to do...something, but I covered the 6AM group and then I had a "freebie...come try me out" session a couple of hours later.  Then there were people moving a large safe out and I wasn't sure if I should stay or not...so I stayed and just worked on my computer.  After that it was off to catch some "fake sunshine" in the tanning bed and lunch with my lil Sis...a visit with an old friend and her baby...and BACK to the gym for a one on one sesh...and then I covered the 5:30 group for Jared so he could go to a firefighting meeting of some sort.  I didn't get home until after 7.  It was a long day!  

I hadn't even seen my kids so they were all hugs and happy to see me.  That was nice.  I needed those hugs.  I left my house full of hope...excitement...feeling wanted.  I came home feeling like a deflated balloon.  I was pretty bummed all day, but my Sis was the only one that I told...oh yeah...I mentioned it to J, but he didn't get the same details that K got.  I smiled and laughed on the outside even though I was super sad inside.

I thought that an opportunity had arisen that was a sign that I really am good at what I do...but...sometimes opportunities don't end up the way we want them to.  I just wanted to be wanted for something...that has nothing to do with appearances.  I wanted to feel respected and important...smart...capable.  Guess we can't always have what we want...

REST DAY

Day 493...i'M nOt sPeCiaL...

I don't really like going up to the elementary school.  I go for lunches with the kids...mandatory room mom meetings...parent/teacher conferences...spelling bees...and awards ceremonies.  I only go when I need to, because I never feel like I fit in with all the "PTA Mommies".  I don't think of myself as better...just different.  I always find it amazing how mean some of those Moms are.  I never think a thing about how people are dressed...but every time I show up in workout clothes...you would not believe the stares I get...and not just from a few Dads...mostly from the Moms.  You would think I'm walking the halls in a thong and tube top rather than some tight workout pants and a tank.  It sounds dramatic, but it really is unreal!

So I was up at school on Friday for my daughter's 4th grade awards ceremony...sporting workout clothes since I was headed to the gym afterwards.  I did indeed workout afterwards and had just enough time to grab some lunch to take up to the school at noon for the pic nic that the kids with "outstanding behavior" get to have with their parents.  I checked in at the office and said "Hello" to a woman that has a daughter that has been in my daughter's class a couple of years in a row.  As we walked down the hall to find our kids, I caught her giving me the eye (up and down...up and down).  And then...she said, "You've been working out!'  I smiled and nodded, "Uh huh.".  Then she said it..."You're so lucky!  I wish I had the energy to workout.  You know some of us just don't have all that energy!"  

WTF?!?!  Okay...this woman is about my same age.  She is not tiny, but she is not overweight either.  So why do people think that I somehow have different "energy"???  I don't have anything special or different that she doesn't have.  Okay well maybe I have a few things.  I have desire... commitment... and will.  It is amazing to me that people think like that...like they have no control...like it's somehow easy for me.  It makes me sad that people forget how much control that they have.  What a waste!  I wish everyone could become aware of the power that lies within themselves.  I'm not special...I'm aware.

SUNDAY=REST DAY

Day 492...jUsT kEEp tALkiN sMaCk...

We had a workout up at the gym this morning. It wasn't really one for NEW or POTENTIAL clients. It was just a casual workout for all the people that come to the group training classes. J was telling us about the workout.  He was explaining that after the first round, there would be a 3 minute rest before starting the second round.  I was talkin ALL kinda smack! "They don't need rest between the two rounds!" "I'll do it without rest!...and do it faster!" The guys were laughin at me. We had to start in groups of twos because there are only two rowing machines and 1000M Row was the first part of the workout.

That freakin rowing machine is so unforgiving! It just drains everything right out of you. So to then do Thrusters right after...and then Squats...etc etc etc...was really hard! I shut that smack talkin attitude right down! Amazing how some intensity can humble even the cockiest person! I was LOVING...NEEDING that rest when it came! It was hard, but in the end...when it was all said and done...I had a great time...lots of fun!

A new guy that wants me to train him came by. I'm seriously baffled as to why a strong guy...a SWAT guy...would choose ME! I guess I better live up to the idea that he has about me! I am excited for the challenge, but truth be told...a part of me is a little scared...intimidated...but at the same time...I KNOW I can do a good job...and I will.

My legs are already starting to get really sore so I should be sufficiently "crippled" tomorrow. Good times!

NAVY SEALS WORKOUT

-------------------------------

2 ROUNDS FOR TIME

1000 M ROW

50 THRUSTERS 65/45LBS

40 SQUATS

30 BOX JUMPS

20 JUMPING LUNGES

10 BURPEES

REST 3 MIN BETWEEN ROUNDS

*NEGATIVE SPLIT ON SECOND ROUND-50 BURPEE PENALTY IF NOT NEGATIVE SPLIT! (this means if your 2nd round takes longer than the first, you get a penalty)

35:10 (including 4 min rest/waiting on rower an extra min) It took me 1 minute longer to do the second round so I guess I'll be doing 50 BURPEES!!!

Day 491...nOt a "fUnHoUsE" aT aLL...

J and I usually get along very well.  Today was no exception...but I was feeling a little frustrated at one point.  I went in to do "Starting Strength" with him and a man was painting the wall that we just got repaired from when the new bigger pull up bars.  It was really strong.  I asked him If I could turn the fan on because I was closest to the painted wall and it was so strong it was hurting my head.  He reluctantly agreed.  You see...J hates the ceiling fan!  About halfway through, he went and turned it off because he said he "couldn't handle it anymore".  I was fine.

I was still trying to finish my Dead Lifts when the 5:30 group was coming in.  I was sweating because I was far enough along that I was lifting heavy.  I said, "I'm sorry, J...but seriously...can I just turn this fan on for a few minutes until I'm done?"   He grimaced, but I assumed he'd say "OK" and started walking to the wall where the switch is.  As soon as I got over there, he went on a looooong verbal rampage bout how bad he "hates the fan"...and it "should be warm"...and that the gym in "not a funhouse".  I'm thinkin...."Okay...this is a little much...just say 'NO'..."  So...I did not turn the fan on.  Sweating seemed like a more pleasant alternative.  And...needless to say, we did agree on one thing...it was not feeling like a fun house at all!

A few minutes later...J asks, "Oh, you didn't turn the fan on?".  I said, "No.  It was upsetting you."  and then I said jokingly in a really dramatic voice.."It's ooookay....don't worry about ME...I'll just suffer in the heat."  He said "Now that's a good attitude!"  Oh brother!  Then he went on about how I could get a box fan and all kind of other stuff.  One of the people in there said, "It IS hot in here."  J responded with a joke about how he was gonna tear the fans down and put heat lamps up instead...to which I said, "Good!  Do it!  I'll have all kind of clients hanging out trainin with me and my box fan!"  I let go of the bar and looked around and said, "See people!  If you want a fan!  You need to come train with me!"   We all laughed as we were just kidding!  But SERIOUSLY...who knew that a fan could stir such emotion!   There's never a dull moment at the gym...it's great to work with your friends!

BACK SQUAT
----------
45 LBS X 10 (warmup)
65 LBS X 5
85 LBS X 5
105 LBS X 5
120 LBS X 5
127.2 LBS X 5 X 3

PRESS
-----
45 LBS X 5
55 LBS X 5
65 LBS X 5
70 LBS X 5
75 LBS X 5 X 3 (1 FAIL)

DEADLIFTS
---------
95 LBS X 5
135 LBS X 5
155 LBS X 5
185 LBS X 5
205 LBS X 5

...FiReFiGhTeRs rOcK!...

My friend, J is a firefighter...NO...this is not a picture of him...or any of the other firefighters I know!  But, I figure..hey!  nothin wrong with adding a little "eye candy" to today's post!   Anyways...lots of the fireman in town...especially the ones from the station right down the street come in and either participate in group training or join me and J occasionally for an impromptu workout.  They are all such great guys and I really like them all.  The "class" that I am now in charge of has 2 firefighters in it...L and B.  

Normally, we meet at 8:30 for this "class", but L had somewhere he needed to be and so we moved it down a couple of hours.  Once I dropped my oldest daughter off at school, I decided to just go to the gym and get my workout in before they got there.  I chose a workout off the Navy SEALS site.  It looked long and hard, but I had an hour and a half so I got busy.  It was as brutal as I expected...maybe more...but I finished it and collapsed on the floor in my usual sweaty...pained state after a workout such as this one.  I was SO hot!  My face was beat red and I was breathing heavy!  Not more than a couple of minutes later...I became cold...very cold.  "This is strange!", I thought.  Even my hands were cold!  I got up feeling really dizzy and went over to the couch to lay down and eat a Zone bar.  I had been there for about 10 minutes when L arrived.  I guess I looked crazy, because he immediately said, "What's wrong?".  I told him how I was feeling and sat up and touched him with my ice cold hands to show him what I was talking about.  He said "Lay down.  Put your feet up."  I went to lay back down where I had been and he said, "No.  Lay on the floor and put your feet up on the couch."  I did.  Soon...probably 5 minutes later...I was starting to feel more normal...and within 10 minutes, I was just fine and I was able to cover my class without any trouble.

I sure am glad that L came in and told me what to do.  How lucky am I?  I had a paramedic/fireman right there to "save the day"...just when I needed it!..and that's why I say...
"Firefighters ROCK!!!"  Thanks L!

Sorry! I couldn't resist adding JUST one more little "treat"! ;D

NAVY SEALS WOD
--------------
RUN 1 MILE
THEN:
21, 15, 9
BURPEE PULLUPS
BOX JUMPS (22 IN)
SQUATS
THEN:
RUN 1 MILE
THEN:
21, 15, 9
GHD SITUPS
KTEs
KB SWINGS (35 LBS)

FOR TIME (continuously running clock) 47:27

Day 490..."yEaH, i'M sTrOnGeR bUt i'M hUnGrY tOO!"

Well, I should not do Starting Strength lifts two days in a row...buuuut...I got off track and I wanted to get back on so even though I lifted just last night...I got up and did it again this morning.  I expected to struggle.  I was prepared to not be able go up in weight.  This was not the case.

I decided to do my 1 RM on Back Squat since I did work sets last night.  My previous "PR" was 165.  Today I lifted 175!!!  I also lifted 177.2, but my form went so crazy at the end that I didn't count it.  Seriously!  I am so happy about that!  I moved on to Power Cleans...something I struggle with and don't like.  Last week I did my 5 work sets at 87.2 lbs, and it was a challenge.  Today I used 97.2 lbs and it wasn't easy, but it also was not near as hard as I expected!  Then, I came back later on in the afternoon to do my bench pressing so that J could "spot" me.  Actually I just needed someone to help me lift the bar off the rack to get started.  Again...I did my work set with 7 lbs MORE than last week!  

It may seem like, I'm holding back and not pushing myself...not so.  Every time I lift, I use the most weight that I can possibly lift.  I usually can barely do the last lift or press towards the end of my work sets.  So, it is really amazing!  Coach Rippetoe has an amazing program.  So, I am really excited about the "gains" I'm making...but there's one little problem...

The problem is that I am hungry...all the time.  I feel like a teenage boy!  I never feel full and I am eating constantly.  Because of this...I am really afraid of gaining weight.  I'm not sure if I will ever be realistic and healthy when it comes to my fear of gaining weight.  I am so terribly afraid of ever being fat again.  So, I guess I'll have to start planning and preparing some heathy stuff to eat during the day, so that I'm not so uneasy about eating all day.

I don't say this too often...but...I am really proud of how hard I worked and how well I did in the gym today.

BACK SQUAT

-----------------

45 LBS X 10 (warm up)

65 LBS X 5

95 LBS X 3

135 LBS X 1

155 LBS X 1

170 LBS X 1

175 LBS X 1

177.2 LBS X 1 (form got all jacked up)

POWER CLEANS

---------------------

75 LBS X 3 X 2

85 LBS X 3

92.2 LBS X 3

97.2 LBS X 3 X 5

BENCH PRESS

------------------

45 LBS X 10

65 LBS X 5

85 LBS X 5

92.2 LBS X 5

97.2 LBS X 5 X 3

Day 489...stRoNg?...

Most people associate strength with muscles.  If a guy has big muscles...he must be strong...right?  So people go to the gym and they target certain muscles...biceps for example.  Most guys in the gym want big biceps so they look "strong"...they hang out by the dumbbells and never think to learn complicated Barbell movements or Olympic lifts.. Who needs em?...right?  The answer to that question is...everyone needs them.  Young or old...fat or thin...people wanting to excel in sports as well as the everyday person that wants to be "fit"...no matter who you are...you can greatly benefit from working to improve your overall strength with a barbell and some plates.  


True strength is not about how many inches around your bicep is or how sculpted your abs are.  Don't get me wrong...those things are not bad...but they are aesthetic.  It's okay to want to look good.  I do...but it's also important to be well rounded and strong.  



Strength is relative in my opinion.  What is strong for me, is not strong for Ronnie Coleman...and what's strong for Ronnie Coleman, is not strong for Mark Twight.

I've been doing Mark Rippetoe's Starting Strength program for a short time...(this is my 3rd week).  I'm not strictly following the schedule of ONLY 3 days a week of lifting.  I do Crossfit workouts in between, but I am doing the 5 specific lifts (alternating-3 each time as he has designated)...3 days a week.  I was skeptical that I could do as Coach Rippetoe says and increase my weight every time I lift...but I have...and it works!  I feel and get stronger each time.  Am I lifting crazy amounts of weight???  No...but I am improving upon what I have been able to do in the past...and that makes me really happy.  

Just because I'm making steady progress...it doesn't mean that this is easy. It's hard. My back is just aching right now after doing Back Squats, Presses, and Dead Lifts. My legs were shaking and my form went to s*** on my last couple of deadlifts, but I did it.

BACK SQUATS
-----------
WARM UP WITH 45 LBS X 5 X 2
THEN:
65 LBS X 5
75 LBS X 5
95 LBS X 5
115 LBS X 5
125 LBS X 5 X 3

THEN:

PRESS
-----
45 LBS X 5
55 LBS X 5
65 LBS X 5
70 LBS X 5
74.4 LBS X 5 X 3

THEN:

DEAD LIFT
--------
95 LBS X 5
135 LBS X 5
155 LBS X 5
185 LBS X 5
210 LBS X 5