Monday, April 30, 2007

Workout 4/30

Run: 5 miles (43.32)

CrossFit: "Michael Modified"
3 Rounds for Time:
Run 800 m
35 Back Extensions
35 Sit-ups

Ugh! That was a tough one this morning. I did all that and still made it to work on time, although I was sweating bullets on my walk to school. I praise God that I have my wife who so graciously prepared my lunch to me this morning when she realized I would be cutting it close this morning. I love that woman so much.

Sunday, April 29, 2007

"Good News"

Phillipians 1:12-19

Good News is all about Jesus Christ-->The Gospel

*Bask in the glow of the Good News. Circumstances do not need to rob us of the inner joy of the goodness of God

-All that has happened to Paul has helped spread/advance the Gospel/Good News.
-You can still have joy in the Good News no matter what happens on the outside.
-RESULT: CONVERSION - confinement/imprisonment did what circumstances outside couldn't do.
-RESULT: COURAGE -confidence to speak the Good News without fear in everyday conversation (not just a pastor's job). Courage is contageous.

-Deny yourself, take up your cross, and follow JESUS daily.
-Motives: self-promotion, possessive of "turf," envy, jealousy = poor motives for ministry.
-REFOCUS: PRIORITIES - Who's the real enemy? (vs. 18), no need to attack those who are preaching the GOSPEL no matter what their motives and/or gains, GOD is the judge of those motives, not us. God will use the preaching of the GOSPEL for HIS BENEFIT no matter what.
-REFOCUS: PERSPECTIVE - Shift our focus from ourselves to our GOD!

4/28 Workout

Team M3 training has begun. Yeah! Yesterday was the first workout as a team (50 students, 20 mentors). Everyone is very cool, and we had a good time doing "getting to know you" activities, warming up, and running. I cannot wait to include some pictures of the team; those will be coming from future group runs. So, I am running with the 8/1 group, meaning 8 minutes running and 1 minute walking over the course. Yesterday's run took place at Montrose Harbor; talk about a beautiful part of the city I had never been to before. Anyway, enough about that.

Run: 3 miles (untimed, 8/1 pace group)

Friday, April 27, 2007

"Elbow the Fish"

Evie got a fish for her birthday, so we had fun making Elbow's home together. It's fascinating how a fish can spark a kids imagination. Although Evie's not using 100% real words all the time, she will just strike up a conversation about fish. I think she'll become a story teller as she grows because she can go on a 5 minute rampage about anything even if we can't understand everything she says. I'll have to record one of these stories sometime soon. Until then, enjoy the picture.

4/27 Workout

Run: 40 minute Fartlek (40.00)

3 Rounds for Time--
Row 500 meters
45# Hanging Power Snatch x 21

I finally figured out the rowing machine...Yeah! It took me about 10 minutes of playing around with the controls, but I think I have it figured out. I wish I had the chance to try out a C2 rower as described on the CrossFit pages, but I have to deal with whatever the McGym I go to provides. And I love a good fartlek...if you know what I mean.

Thursday, April 26, 2007

Rest Day

So today was a rest day...what a relief. I was so relieved that I even took a day off of work. Not that my presense was really needed anyway. Juniors are taking the PSAE today, so all I would have done all day was walk around a gym while students quietly took their exams. I would have been restless since this is the second day in a row that juniors are taking tests...yesterday was the ACT. Instead, I slept in (nice since our three-week-old son decided to sleep in four hour blocks...PTL), relaxed with the wife and kids, went to Borders where Evie listened to the original Shrek during story time (talk about a lame story), and took a nap. Ah, life on a true rest day.

Wednesday, April 25, 2007

4/25 Workout

I am so looking forward to tomorrow's rest day. Since I knew tomorrow held that blessing, I put in my best effort today on the CrossFit segment. CF consisted of a modified "Cindy." Here's how it went down...

Run: 3 miles (26.25)

CrossFit: "Cindy Modified"
Complete as many rounds as possible in 12 minutes...
5 Pull-ups
10 Push-ups
15 Squats
(Completed 6 rounds with 6 seconds to spare)

I can already tell that this is having a major impact on my physical health and endurance. Although I can't endure staying awake much past 8:30 PM anymore. But I know it's much better to be well rested than caught up on all of "pop culture." Who really wanted to know who Sanjaya was anyway?

Tuesday, April 24, 2007

4/24 Workout

It's a new day...that means a new type of workout. Today's fun...200 meter sprints.

Run: 8 x 200 meter sprints
1/2 mile warm-up
8 x 200 meter springs (ranging from 8.0-9.0 mph)
1/2 mile cool-down

Monday, April 23, 2007

4/23 Workout

Wheeew! I sweat buckets today. So here's the workout.

Run: 4 miles (34.29)

CF: "Helen Modified"
3 Rounds for Time: (14.35)

Run 400 m
25# Dumbbell Swings x 21
9 Pull-ups

Sunday, April 22, 2007

"Saints Alive!"

Phillipians 1:3-11

Saints = HOLY ONES
We are SAINTS made HOLY/RIGHTEOUS through the sacrifice of JESUS CHRIST.

JOY is the realization that a SOVEREIGN GOD is ACTIVELY at work in our PERSONAL LIVES.

4 RESPONSES we can have TOWARD GOD because he is ACTIVELY INVOLVED in out lives.

-Paul expressed this even while in prison chained to a prison guard in Rome.
-Gratitude expressed in rememberance and fellowship in diversity but with the common denominator of Jesus Christ.

-Fully convinced of what GOD did, can do, and will do through our lives for HIS GLORY.
-From START to FINISH when Christ returns.

3rd RESPONSE: PASSION (vs. 7-8)
-Having a passion for GOD's people-not just a "mind-feeling" (i.e., Charlie Brown-"I love mankind, but I can't stand people.") It has to do with the depths of the heart.
-Compassionate about defending the truth of the GOOD NEWS, making disciples and building the body of Christ (every tongue, tribe, race, and nation), being an ambassador of Christ.

4th RESPONSE: GROWTH (vs. 9-11)
-Growing in knowledge and understanding
-NOT blind enthusiasm, but perseptive
-Sincerity and Integrity through a relationship with Jesus Christ

A Spring Day!

Don't you just love a spring day! Evie is the most beautiful flower of all of these!

What a day for a run!!! Can't wait until Evie will join me on my weekend runs. I know she'll keep me the company I need on the long ones.

Saturday, April 21, 2007

4/21 Workout

Ahhh...the first spring-like day of this actual spring. It was so nice to go out for a run this morning in shorts. Yes, shorts! I met up with my friends Dan and Robert this morning. Although Robert's not training for a marathon and only wanted to run 3 miles, he slugged it out with us the whole way. But this Saturday was sad because it was the last long run on Saturday mornings with this crew. Next week marks the first training run with Team M3--the marathon mentoring program for mentors and Chicago Public school students. I am so excited for this opportunity, but I will miss running with "the guys."

Run: 7 miles (untimed at a conversational pace)

Topics of Conversation: Balance in family life, Chicago politics, 2 Peter, the Chicago 2016 Olympic bid, Finding a church in Chicago.

Friday, April 20, 2007

4/20 Workout

CrossFit TOTAL...yeah! So today marks the day that I create my benchmarks for CrossFit. But before I did that had to get in my marathon training too. So this is how it went.

Run: 5 quarter mile hills with quarter mile rests in between. Hills were run at marathon pace.

CrossFit: Warm-up, then down to business...
Back Squat: 165
Shoulder Press: 105
Deadlift: 195
TOTAL: 465

So how did I measure up? A CrossFit Total score like that measures up between an Untrained Person and a Novice CrossFitter. So, I have a ways to go...maybe by Thanksgiving I will be scoring a 615. I guess I just made a new goal--CFT Score: 615 by Thanksgiving.

Thursday, April 19, 2007

4/19...Report Card Pick-Up Day

REST DAY! I slept felt so good! I am looking forward to my workout tomorrow though. Tomorrow brings on CrossFit Total. We'll see how I do...Max Effort on Back Squat, Shoulder Press, and Deadlift.

So, today is report card pick up day at the high school. What does that mean? Sitting around, waiting for parents to show up, talking to parents of "A" students, wishing you were talking to parents of "D" and "F" students, IM-ing faculty members who are sitting right next to you, and counting down the hours until you can go home.

Current parent count: 12
Students I have: 98
Parents I wish I saw: 86

We'll see how things progress!

Wednesday, April 18, 2007

My "pride" and "joy"--Evie and Ezra

4/18 Workout

Since I took Monday off since I needed to catch up on sleep, I had to have two CrossFit days in a row. So here it is!

Run: 3 miles (26:40)

CrossFit: 3 rounds or 15-12-9 reps
95# Cleans
Assisted Dips

Wow, I need help with Olympic weightlifting techniques 'cause my cleans were good but they were U-G-L-Y sometimes. So that's what I'll be keeping my eyes open for here in Chicago. I hope my pockets don't get fleeced in the process.

Tuesday, April 17, 2007

CF + Marathon = ??? 4/17

So I decided to take my "CF + Marathon Training = ???" postings and put them here on my blog instead. As I mentioned a few weeks ago, I plan to incorporate 3 CrossFit workouts into my marathon training in order to see how that improves my marathon times and my overall fitness. So here's what I did today:

Run: 5 miles (44:15)

Sets of 15-12-9 reps
Back Squats with a 45# bar
Handstand Push-ups

The CF part of today's workout was a bit on the easy side. I think I need to bump up the reps. If things are still light next time this one comes around, I think I'll add a little more weight to those Back Squats too.


Welcome to my brand spankin' new blog. I thought I'd put one of these together to share my life and goals with the world. Some of my goals you will find below. I intend to make this a wish list of things to accomplish in life (short-term and long-term). I also want to show you my progress toward these goals, so keep an eye out for what I am doing.

Marathon Goal: 3:44:52 @ Grand Rapids Marathon in Oct. 2007
Volunteer Goal: Team M3 mentoring high school students through marathon training
Fitness Goal: Do CrossFit for a year and see what comes of it
Teaching Goal: Teach writing with more enthusiasm to my 9th graders

Well, I might as well share life with you too. Here's the first piece of news. On top of being the proud father of a daughter, I am also now the proud papa of a baby boy. Ezra was born on April 7. Pictures coming soon!