Friday, March 28, 2008

Workout 3/28: Helen

Portfolios, Portfolios, PORTFOLIOS! Teachers, don't you just love them?!? Why do I hear crickets in the background? It's amazing how portfolios have invaded the education field at all levels. From elementary schools to graduate schools; from art classes to P.E. classes (Okay, maybe not that far, but I wouldn't be surprised). I only bring this up because that is what I will be working on for the next three days. I have a portfolio due on Monday for grad school, and it's a bear! Trying to pull artifacts up from three years ago and reflecting on what you learned from them and how they meet various standards is not easy, but it is necessary. So, what else is there to do than tackle it with all my might and GIT 'ER DONE!

CrossFit: "Helen"
Three Rounds for Time of:
400m Run
40# DB Swings x 21
12 Pull-ups
(Time: 17:21)
*That's right! GIT 'ER DONE! What a great attitude to have in all areas of life! Okay, so that was nearly a minute off my fastest time for "Helen," but it is what it is. There's always next time! You hear that Helen...there's always next time!*Have you sipped the Kool-Aid yet? Read this article from the New York Times (God's Workout). So CrossFit is a cult? Who ever knew? Actually, read the whole article, it's quite interesting, and may jest at a few things. Of course, get the other side of the argument here at this CrossFit Watertown response.

Wednesday, March 26, 2008

Workout 3/26: Barb

Again, it's great to be back from Spring Break and on the downswing of the year. And just when it feels like I can start taking it easy, I remember that we all need the attitude of doing things with our best efforts. Teaching needs to be 100%. Grad school needs to end on a high note. CrossFit and running need full efforts for improvements. And I cannot give up on my spiritual growth. So to all of you out there who are feeling a bit hung-over from Spring Break or relieved that warmer months are coming, just remember that there needs to be "purpose in every step" we take. No step in life should be taken on the whim. Visualize your next step and...GO!

CrossFit: "Barb" (shortened "Barbara")
Three Rounds for Time:
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
(Time: 15:44)
*I'm still in the midst of a light week back to CrossFit. Spring Break was a recovery break, and my muscles and joints are feeling a lot better, but I just need to remember to stay on top of proper warm-ups, cool-downs, and stretching.*Good question...What would Henry Rollins do? Well, I think he'd give everything his 100% effort! 3,2,1...GO!

Monday, March 24, 2008

Workout 3/24: Just a Warm-up

Break is over! I am healed! 12 weeks of school remain! The weather is getting warmer! Time to get my beach body...HA! Getting back into the swing of things will be interesting, so I am going to focus on being properly stretched out and warmed up before workouts so I do not fall into the trap of being injured again. Here we go!

Workout: CF Warm-up x 2
30 sec. Samson Stretch
Overhead Squat with light bar x 15
Sit-ups x 15
Back Extensions x 15
Pull-ups x 15
Dips x 15*Overhead Squat photo courtesy of CrossFit Oakland

Friday, March 14, 2008

Hearing Voices!

There's a soft whimper in the air this morning as I realize I must take a break from CrossFit and running. I must listen to my body, and it is telling me that it will hurt me more if I don't give it a break. The major limbs on the right side of my body are grumpy. Right arm crook of elbow says, "I will not allow you to lift anything ever again if you continue to beat me while I am down." Right leg calf muscle says, "Your track athletes are young and supple; they can bounce back quickly. You are getting old; you cannot race them like that. Please don't try to prove yourself to them; make them prove their speed to you. Be a coach, not their competition." Okay! Fine! I get the picture. I'll give you guys a break. But there is an awkward silence from one part of my body. Midsection, do you have anything to chime in? NO?!?! Okay then, maybe I have found a part of my body that could use some working out. Spring Break will be known as "Limb Break." But my "core" pays.*Photo courtesy of CrossFit Rockford. Time to plan a trip.

Wednesday, March 12, 2008

Workout 3/12: Tommy V

Another "Hero" workout. Another chance to focus on persecution and martyrdom. Haresh Kujur is on my mind today as he was recently kidnapped while leading a youth church service in India. I am blessed to live in a country where I do not have to live with the fear of being taken from my house or my church based on my beliefs and values. So whatever you believe today, if you are living in a country with religious freedom, be extremely thankful and keep those who risk their lives for their beliefs in your prayers and thoughts.

CrossFit: Tommy V
For Time:
85# Thrusters x 15
120 Towel Pull-ups
85# Thrusters x 12
60 Towel Pull-ups
85# Thrusters x 9
30 Towel Pull-ups
(Time: 20:05)

*I...can'! It is now about three hours after doing this workout, and I am finally feeling like I am back to normal. For about an hour after this one, I felt like I was going to faint, puke, and have my arms hanging like dead fish from my sockets for a year. I knew I was in bad shape from the start when the crook of my right elbow was in serious pain-ola. Now that I have injested lots of water, eaten fruit, and been infused with ibuprofin, I have reached a state of near normalcy. Time to make a decision though, should I take a break from CF during Spring Break or continue on in this madness. Maybe I should listen to the crook of my elbow more often. "What's that you say? Do more with the legs over the next few weeks? Okay, I'll think about it."*Photo courtesy of

Monday, March 10, 2008

Workout 3/10: 5k

One week 'til Spring Break! Yes! No, I'm not a crazy college kid who's idea of a good time is to go get hammered on a beach somewhere warm. No, I'm not planning any interesting travel. I'm just excited to have some time to decompress and chill with my homies (wife, children, parents, friends).

Here's a little update on events I plan to participate in this year. I'm nixing the Lake Geneva Marathon. I could probably run it successfully, but it is Mother's Day weekend...time to honor the mother of my wonderful children. A couple additions include the JPMorganChase Corporate Challenge and the Trevor A. Win'E Memorial Day Challenge. Both of these will be a challenge! So I need to continue being diligent with my training.

Workout: Run 5K for Time
(Time: 23:58, Pace: 7:42/mile)
*Whoa, ho, ho! Bested my previous time by 40 seconds. Okay, I'm ready to rock a real 5K race!

Friday, March 7, 2008

Workout 3/7: The Turdy Thrity(Five)

Do you ever wonder what you'll be like when you grow old? Some of you may already "feel" old, but that's not what I am talking about. If you are blessed to live over 75 and reach a ripe old age in your 80s, 90, or even your 100s, what might you do with your life? Or what might life do to you? A friend of mine just e-mailed me an interesting story that made me reflect on that. Of course when I reach the age of 101, like this man, I don't want to be just like him. In fact, I hope my life reflects mostly my purpose in every step with My God, but I wonder if I will also be able to accomplish this feat. Read about Buster Martin here.

CrossFit: The Turdy Thirty(Five)
For Time:
35 Bench Jumps
35 Jumping Pull-ups
35 Dumbbell Swings @ 35#
35 Walking Lunge Steps
35 Sit-ups
35 Push Presses @ 45#
35 Back Extensions
35 Wall Ball Shots @ 14#
35 Burpees
35 Standard Jump Rope Jumps
(Time: 24:43)
*WOOHOO! A four minute improvement! Burpees floor me...literally!
*Here's the man...Buster Martin!

Wednesday, March 5, 2008

Workout 3/5: Linda

I'm amazed at times that we are able to function through days that seem endless and tasks that seem impossible. Many of us are faced with responsibilities that appear to be major obstacles, but if we are diligent and resilient, we always overcome them. Yes, there are times when we need companions to push us over or super-natural strength to overcome. But there is always a way to accomplish what is set in front of us. Our stomachs may churn, our wills might falter, our muscles will fatigue, our minds will doubt, but there is a strength that overcomes all of that...we just have to find it and trust in it.

CrossFit: Linda
Rep Sets of 10-9-8-7-6-5-4-3-2-1 of:
185# Deadlifts
135# Bench Presses
95# Cleans
(Time: 33:27)
*Yep, by the last three sets, I wasn't sure if I could make it, but there was a strength to tap into. Sure, I almost lost my breakfast, but I held it down and pushed through. Completing this workout is worthy of the sticker below.Sticker can be found at

Workout 3/2: Jog of Happiness

It's my wife's birthday! It's starting to feel like we are really starting to grow old together, but the great things is that we are still growing closer. The fun never ends! It was a joy to go out for a run together. It's amazing to know that we have come this far.* Okay, that's not us, but that's what it felt like to run with her even though it was only about 40-degrees outside and windy. You get the picture!