Purpose in Every Step

Workout 1/30/2012: Pull-ups, Front Squats, & Run

2012-01-30T16:16:00.002-06:00

The best laid plans of mice and men...

Yep, I had a plan, and it's just not going to happen the way I want it to. In fact, my story is not unlike a student who came to me today and told me his plans to join track just aren't going to work out how he wants. My plan was to take one month and focus on boxing training (a gift from my wife). But with track going all afternoon and races throughout the week, a family, a marriage, teaching, grading, etc., it's just not going to work out. So now I'm just biding time with workouts that look something like today's.

Warm-up: 3:00 of jump rope

Pull-ups: 5 @ Body-weight; 5 @ Jumping Pull-ups

Front Squat: 5 @ 105#; 5 @ 95#

Cash-out: 6 x (400m + :90 Rest)
Cash-out Results: 1:49, 1:38, 1:43, 1:59, 1:56, 1:59

Running a "Marathon"

2012-01-26T06:36:00.002-06:00

For anyone stopping by and reading this blog: Thank you! I appreciate the time you take to read my little bits of info.

As part of my "purpose in every step" theme, I am "running" a virtual marathon contest. I log daily miles by answer questions and recruiting people to register. For each new registrant, I earn a half-mile.

Would you consider helping me out? Go to the link below, take a minute to register, and be on your way. Ultimately I am trying to come in first place to be entered into a drawing to win a trip for me and my wife to Israel. Thanks for considering.

Moody Virtual Marathon Link

Workout: 1/25/2012: Pull-ups, Front Squat, Run

2012-01-25T16:01:00.002-06:00

Encouragement: Philippians 4: 6-7 (The Message)
"Don't fret or worry. Instead of worrying, pray. Let petitions and praises shape your worries into prayers, letting God know your concerns. Before you know it, a sense of God's wholeness, everything coming together for good, will come and settle you down. It's wonderful what happens when Christ displaces worry at the center of your life."

Workout:Pull, Squat, Run

Warm-up: Dislocates

Pull-ups: 5xBody-weight; 5xJumping Pull-ups

Front Squat: 5x95#; 5x85#

Cash-out: Run (23:22)

Now that felt good to get out and run. It's been awhile, but if this winter keeps feeling "not-so-wintry," then I'm going to get out there and run more often.

Workout 1/23/2012: Shoulder Press 2-2-2-2-2-2-2-2-2-2

2012-01-23T16:06:00.003-06:00

Motivated! Success breeds motivation. When I set out to meet a goal and achieve it, I want to keep going. So that is what I am doing.

Workout: Shoulder Press 2-2-2-2-2-2-2-2-2-2 from CrossFit Main Site

Warm-up: 3:00 Jumping Rope & Stretching

Pull-ups: 3 @ Body Weight; 5 @ Jumping Pull-ups

Front Squat: 5 @ 95#; 5 @ 85#

Cash-out: Shoulder Press 2-2-2-2-2-2-2-2-2-2
(75#, 80#, 85#, 90#, 95#, 100#, 105#, 110#, 115#, 120#)

YES!

The End of 603PTP Round #1

2012-01-20T16:05:00.000-06:00

Alright, my stint with this round of 603PTP is over. I am looking forward to doing it again with weighted pull-ups and front squats next time. Like I did with the Shoulder Press, I thought I’d give a picture of the journey I have been on starting 4 years ago with CrossFit Main Site WODs.

*Quick note: I took a break from most weight-based workout programs between 2009-2011 to focus on running.

Shoulder Press 1RM PR History:
6/1/2008–Using CrossFit–120#
12/29/2008–Using CrossFit–125#
1/18/2012–Using 603PTP–135#

Deadlift 1RM PR History:
12/26/2007–Pre CrossFit–255#
1/29/2008–Using CrossFit–265#
5/14/2008-Using CrossFit-275#
7/28/2008-Using CrossFit-295#
1/20/2012–Using 603PTP–315#

603PTP’s program did it again!

Workout 1/13/2012: 603PTP Day30

2012-01-13T15:39:00.004-06:00

Have you ever set a goal and failed to meet that goal; in fact, you may have gone in the total opposite direction?

Have you ever been so excited to do something planned, and then something comes up that prevents you from doing it?

Have you ever wanted to start something meaningful and worthwhile by a certain time only to have that date fly past and you haven't begun it?

Take those three disappointments, add them together, and that's how I am feeling right now. My goal of losing weight by December 31st...FAILED...I gained 7 pounds instead. My excitement to do a max effort 400m run...BUSTED...by roads and sidewalks covered in slippery snow. My hope to start eating according to P90X day after I turned 35...PAST & NOT STARTED.

But there is good news. It is never too late to...
Set a new goal...
Make up the lost workout when things improve...
and Start something new.

Workout: 603PTP Day30

Buy-in: Dislocates & Lunge Hamstring Stretch

Deadlift: Set1 = 5@225#; Set2 = 5@205#

Press: Set1 = 5@110#; Set2 = 5@100#
Practice Handstands: Wall handstands for 7:00 (*10:00 perscribed, but felt pain after 7, so I decided to play it safe).

Cash-out: Accumulate 1:00 in an L-hang Position (6 reps of :10 each = 1:00)*Yep, like that, but mine were far from being that cute. Photo Courtesy of CrossFit Football

Workout 1/9/2012: 603PTP Day26

2012-01-09T16:06:00.003-06:00

Ahh...it's good to be back to the routine! Was I happy to be back at work? Sorta. Was I happy to be away from my loving family? No. Was it nice to be back to a routine that would allow me no more excuses to finish what I started with 603PTP? Yes. Was it killer? Yeah...you could say that.

Workout: 603PTP Day26

Buy-in: Dislocates + 20 Push-ups + 20 Pull-ups

Deadlift: Set1--5x220#; Set2--5x200#

Press: Set1--5x110#; Set2--5x100#

Cash-out: Long Division WOD (Body weight: 200#, Total weight to OHS: 4000#, Road to 4000# = 4@65#, 9@55#, 11@55#, 11@55#, 9@55#, 13@55#, 16@55#. Total Time to 4000#: 12 minutes)

Workout 12/21/2011: 603PTP Day17

2011-12-21T16:26:00.003-06:00

"It's the END OF THE WORLD!!!" (one year from today). Hmmm...something makes me think we'll all be laughing at this theory on December 22nd, 2012. But it begs the question, what will happen to you if the world does come to a screeching halt? I know where I stand on the issue.

As for this workout today, I thought it would take me until the end of the world to finish it. And since I had to modify some things, if I had done the workout strictly, it probably would have taken me that long. Since I am still working on strength, I had to modify Knees-to-Elbows and Muscle-ups. Melissa from Whole9 might not approve, but I did what I had to do to finish all 7 rounds of the Cash-out.

Workout: 603PTP Day17

Buy-in: Dislocates and Rotational Dislocates (Skipped Skin-the-Cats 'cause I'm just not there yet and unsure how to modify that one).

Deadlift: 5 @ 200# + 5 @ 180#

Shoulder Press: 5 @ 105# + 5 @ 95#

Cash-out: 7 Rounds for Time of 21 Squats + 7 "Jumping" Knees-to-Elbows + 9 Modified Pull-ups + 9 Assisted Dips (*29:40)

This sort of a workout reminds me of all the amazing things that some can do and the amazing things I'll be able to do with continued practice and work.*Yep, not there yet. Photo courtesy of JAMESHANFIT

Workout 12/20/2011: 603PTP Day16

2011-12-20T16:51:00.004-06:00

Quick and Dirty...that's how this workout went. I produced so much sweat on this workout that students at my school asked me, "Did you just finish swimming?" and "We have a pool here?" It was quite funny and made me feel like I put in work even though the entire workout from Buy-in to Cash-out took me about 30 minutes.
So here it is...

Buy-in: 30 Box Jumps + 30 Pistols (15L/15R) *Box Jumps were really Bench Jumps, and Pistols was a interesting move to work on. I look forward to working on them again.

603WOD: AMRAP in 10:00 of "Bear Complex" (follow the link for a tutorial) *29 Rounds in 10:00. I used 65#

Cash-out: Hip flexibility work

Yep, this 603PTP is still very fun for me. Let's keep it going!

Workout 12/19/2011: 603PTP Day15

2011-12-19T16:10:00.006-06:00

These Christmas treats are really treating me to a wider waistline. So I'm doing one thing to benefit me, but I am doing another to my detriment. Perhaps one day I will get my act together and to it all right at the same time. I've been looking into the Whole9's Whole30 Challenge, but all I do when I look at it is create excuses. "It's hard to do with children in the house." "It's expensive to buy all that good stuff." "I wish I lived on the Yegerlehner farm in Indiana." One day I will stop these excuses and get it together. But for now, here's the workout...

Workout: 603PTP Day15

Buy-in: 3 easy rounds of "Cindy": 5 modified pull-ups, 10 push-ups, 15 squats

Deadlift: 5 x 200#, 5 x 180# (Yes, I finally figured out that I was messing myself up by doing 60% of 1RM, then 90% of 1RM. No wonder I was sore beyond belief)

Shoulder Press: 5 x 105#, 5 x 95# (Time to drop down reps; those last 5 were not completely pretty)

Cash-out: 3 Rounds of: Up-Down-Around School + 21 DB Swings @ 35# + 12 modified pull-ups (Time: 12:50 Sweat!)

Skip 1, Rest 1

2011-12-18T16:50:00.000-06:00

603PTP Day13 = Skipped

603PTP Day14 = Rest

Hmm...am I doing myself a disservice by skipping Day13? It's such an unlucky number.

Workout 12/17/2011: 603PTP Day12

2011-12-17T16:40:00.000-06:00

Workout: 603PTP Day12

Buy-in: Dynamic Warm-ups (50 feet back & forth for each)

Deadlifts: 5 @ 195#, 5 @ 175# (Yes, it finally clicked that I was doing them wrong; correct movement, wrong weight progression)

Shoulder Press: 5 @ 100#, 5 @ 95#

Cash-out: Run 400m, 4 Rounds of 100m single 35# Dumbbell Farmer's Walk + 20 one-hand DB Swings, Run 400m (*Oops, I cheated. The "rules" say "no hand switches." I methodically switched hands within the rounds. Good thing I am self-coached right now because I would have received the heavy hammer of thrusters. Perhaps I should practice thrusters anyway. Wait! What? I must be crazy!)

Workout 12/16/2011: 603PTP Day10

2011-12-16T16:33:00.000-06:00

Workout: 603PTP Day10

Buy-in: Dislocates/Rotational Dislocates + Practice Handstand Holds with Forward Rolls (Fun, made me feel like a kid)

Deadlift: 5 x 185#; 3 x 275#

Shoulder Press: 5 x 80#; 3 x 115#

Cash-out: Power Cleans 3-3-3 + Front Squats 5-5-5 (Power Cleans 95#, 105#, 115#; Front Squats 95#, 115#, 135#)*Photo courtesy of P3 CrossFit

Workout 12/15/2011: 603PTP Day9

2011-12-15T05:26:00.002-06:00

Workout: 603PTP Day9

Buy-in: Overhead Squat Warm-up + Overhead Squat 3 x 3 (45#, 55#, 60#)

Deadlift: 5 x 185#; 3 x 275#

Shoulder Press: 5 x 80#; 3 x 115#

Cash-out: Max Effort 400m Run (1:34.00)

*I loved running the mas effort 400m Run. I love running, so pushing those limits and measuring what you enjoy made it worth it. Improving these times is what matters to me next time I run a 5k (January 1st perhaps @ the Sergeant Preston, Yukon King Run in Muskegon, MI)

Workout 12/12/2011: 603PTP Day8

2011-12-12T16:01:00.003-06:00

Eight days in...

I feel stronger...

Let's go get 'em!

Workout: 603PTP Day8
Buy-in: Dislocates, Rotational Dislocates, 20 Squats, 20 Push-ups, 20 Sit-ups

Deadlift: 5 x 180#, 5 x 270# (Did all 5 and feeling the muscles do their work...it's amazing!)

Press: 5 x 75#, 5 x 110# (5th rep was ugly, so as I go up in weight, I'll start to go anywhere between 3-5 reps. I have to remember to keep them pretty.)

Cash-out: 3 x 5Left/5Rigth Suitcase Deadlifts (65#, 75#, 75#)

Workout 12/11/2011: 603PTP Day7

2011-12-11T14:01:00.002-06:00

REST!!! YES!!!

Workout 12/10/2011: 603PTP Day6

2011-12-10T13:55:00.003-06:00

Workout: 603PTP Day6
Buy-in: Jump rope for 5:00

Workout: 5 Rounds Timed of 30 squats + 20 35#DB swings + 10 assisted pull-ups (*17:06; Hmmm...not sure how that compares to others, but I slowed down pretty quickly after Round 1. Looks like I have work to do.)

Cash out: Jump around a bunch. (*I wimped out on this one very quickly. In retrospect, I'm actually glad I did. My calves have really tightened up.)

Workout 12/9/2011: 603PTP Day5

2011-12-09T16:14:00.005-06:00

So I went from Day3 of the program to Day5 of the program in one day. Some of you may be wondering what happened to Day4. Day4 was scheduled as a rest day. And I did take a rest day. Day3's workout happened at 5:00AM on Thursday. Day5's workout happened at 3:15PM on Friday. So more than 34 hours passed between these two workouts. Therefore, I got a day's rest between workouts. Smart, huh? Anyway, Day5's workout went like this...

Workout: 603PTP Day 5

Buy-in: Burgener warm-up + dislocates and rotational dislocates + 2 "cartwheels" each side. (*10 cartwheels were prescribed for each side...seeing as I have never been able to do cartwheels well, I tried. Scary!)

Deadlift: 5 x 175#; 5 x 265# (Success!)

Shoulder Press: 5 x 70#; 5 x 105# (Progress!)

Run: Warm-up run to Pasteur Park + 800m (400m Splits...1:51.00 + 1:46.99 = 3:37.99!)

Cash-out: Broad Jump 150 "feet" (25 Jumps!)

*I have to admit that this was an awkwardly fun workout with many things to be proud of. I am excited to measure these areas again in future workouts.*I'm reading a book titled The Berlin Boxing Club that features the character Max Schmeling who was a real boxer portrayed in this painting by George Grosz. It's fun to see where some authors obtain their inspirations. I'm looking forward to one day writing something creative. Needless to say, I really enjoy this piece of art.

Workout 12/8/2011: 603PTP Day3

2011-12-08T07:04:00.003-06:00

Oh boy, I have the hands of a softy. I remember when doing CrossFit that I was so proud of my blisters and callouses. I guess going off CrossFit has made me a softy again, so it's time to regain the tough hands. I'm still dealing with the adjustment and the soreness. But I am seeing a turn for the better in the near future. As with anything new, it takes time for the body to change. So here I am at the crossroads. Soon things will be turning toward productive work with limited soreness.

Workout: 603PTP Day3

Buy-in: Accumulate 1:00 of the "down dog" stretch + Accumulate 1:00 of Tucker's shoulder opening wall stretch (I chose to do these in a rotation of 15 seconds each as I accumulated 1:00)

Deadlift: 5 x ; 3 x (Back to Day1 weights, I think I need to lower the weight a bit because the purpose of these is not to reach failure, and I was heading in that direction. So I'm pulling back just a bit in order to be successful)

Shoulder Press: 5 x 70#; 4 x 105# (Same as above, pulling back just a bit)

Cash-out: 5-5-5-3-3-3 Back Squats (135#, 145#, 155#, 165#, 175#, 185#)*Photo courtesy of CrossFit Amplify. My good friend Scott's CrossFit affiliate.

Workout 12/7/2011: 603PTP Day2

2011-12-07T07:31:00.002-06:00

Intensity! That's what this 603PTP Routine feels like so far. It's crazy when the cash-out segment blows your top. But it brings back CrossFit memories like you wouldn't believe. I'm enjoying the pain though. It's a productive pain...muscle soreness I should say. I get excited when muscles I forgot existed remind me that they are still there and working. It reminds me what I am working toward...general fitness.

Workout: 603PTP Day2

Buy-in: Dislocates, 20 Squats, 20 Push-ups, 20 Sit-ups

Deadlift: 5 @ 180#; 2+1 @ 270#
Shoulder Press: 5 @ 72.5#; 2+1 @ 107.5#

Cash-out:
5 Rounds of...
10 Dumbbell Cleans @ 35# (5 Left, 5 Right)
10 Dumbbell Swings @ 35# (5 Left, 5 Right)
10 Burpess

*I should have been doing dumbbell snatches instead of cleans, but I forgot to educate myself before going to the gym. Oops!

Workout 12/5/2011: 603PTP Day1

2011-12-05T20:19:00.003-06:00

Buy-in: 3 x 0:20 Handstand Holds against a wall; 15 35# Dumbbell Swings; 10 Box Jumps

Deadlifts:
Warm-up Lifts
Work Set 1: 5 x 175#
Work Set 2: 3 x 265#

Press:
Warm-up Lifts
Work Set 1: 5 x 70#
Work Set 2: 4 x 105#

Cash-out: 3 Rounds of 90 Single-Under Jump Rope Jumps + 15 Knees-to-Elbows

Workout 12/4/2011: Moving On to Something New

2011-12-04T12:06:00.004-06:00

12-Week CrossFit Beginner Program...Done. 603PTP Program...Beginning.

Today's goal was to test my 1 rep maximum for two core lifts for the PTP program...the shoulder press and the deadlift. So what you see below is a modified CrossFit Total in order to test those one rep maximums. Here we go.

Warm-up: 15-minute Run
Workout: CrossFit Total Modified
Shoulder Press: 9x45#, 6x65#, 3x85#, 1x105#, 1x115#, 1x120#
Deadlift: 9x135#, 6x185#, 3x205#, 1x265#, 1x275#, 1x285#
Cool-down: 5-Minute Walk & Stretch

Let's see how consistent I can be with my fourth blessing entering the world on December 3rd. Welcome into this world J. B. Mirek!

Workout 12/2/11: Push Press + Run

2011-12-02T13:12:00.003-06:00

It's been a busy week, so I haven't had a chance to be super consistent. I know I said "no matter what, no excuses," but life does happen. And with the pending birth of our fourth child, things might get dicey again, but I will aim to get out and stay fit. Today's workout was one of my final CrossFit Beginner's workouts, so Monday proves to be a bit different. Looking forward to 603PTP.

Workout: Push Press + Run
Warm-up: 1-Mile Run
90# Push Press + 400m Run (x3)
Cool-down: 5-minute Walk on Treadmill

Run Junkie 11/30/2011

2011-12-01T09:06:00.004-06:00

Watch more video of Run Junkie on flotrack.org

*Great coverage of the NCAA Cross-Country Championships! I love the passion for track and cross-country. Love it with me!

Workout 11/29/11: 400m Runs...Sucking Wind!

2011-11-29T16:22:00.003-06:00

50 mph winds! Fun to watch the waves on Lake Michigan. Not fun to run in. But I sucked it up and sucked wind.

Workout: 400m Runs
Warm-up: 1-Mile Run
Workout: 400m up-tempo + 400m jog (x6)
Cool-down: Run back to school

Counting down the days to 603PTP. I don't think I have looked forward to 5 weeks of strength training like this in my life. Ready to go!

Workout 11/28/11: Deadlift + Run

2011-11-28T15:59:00.003-06:00

This is the FINAL week of my 12-week Beginner's CrossFit Workouts. I am excited to move into the next phase of strength training using the 603 PTP. One of my favorite things about the CrossFit community is the openness to share programs that work for many different types of athletes (CrossFit Endurance, CrossFit Football, PTP programs, etc). This next phase will begin with a CrossFit Total calculation. I will then set goals from there. Let's see how consistent I can be. My ultimate goal is to finish what I start in the intended time set to finish it.

Today's Workout:
Warm-up: 1-Mile Run
Workout: 145# Deadlift x 12 + Run (x3)
Cool-down: Indoor Around the School

Workout 11/21/11: Deadlift + Run

2011-11-21T15:45:00.003-06:00

Back to the Grind! After a weekend, it's back to the routine of working out and working. Since the beginning of the school year, I've had a student-teacher. What a blessing that has been, but now her time is winding down. That means I'll be picking up the work. It's like starting the school year all over again. I actually prefer to be back to the grind. It's fun to teach and influence the knowledge students pick up. It's also fun to see their brains work. It's like working out; you get to see how your body works. So here I am, back to the grind.

Workout: Deadlift + Run
Warm-up: 1 Mile Run
Workout: 140# Deadlift x 12 + 400m Run (x3)
Cool-down: Stretch
*Photo courtesy of CrossFit Troy

Workout 11/17/11: 5 x 400m...Stoke the Fire!

2011-11-17T12:05:00.005-06:00

Ah, what a difference 24 hours of rest between workouts makes. Today's workout was challenging (of course), but the engine's fire was stoked and I was energized for it. If fact, that was my mantra today...stoke the fire. On the last two 400m "sprints," I had to drive myself through it with that phrase repeating in my head. So let's keep it stoked!

On a side note, I decided what my next "exercise routine" would be after this 12-week pre-CrossFit training ended. On December 4, I will begin the "603 PTP" program. This program is put together by CrossFit 603 AKA CrossFit Whole9. It builds on the work I have been doing with deadlifts & push-presses, so I figured it was logical and fun. Join me for the fun if you're willing.

Workout: 5 x 400m
Warm-up: 1 Mile Run
Workout: 5 x 400m (400m fast, 400m slow five times)
Cool-down: 5 Minute Run

*Photo above taken from here.

Run Junkie 11/16/2011

2011-11-16T13:21:00.001-06:00

Watch more video of Run Junkie on flotrack.org

Ahh, what a fun show. My favorite in-depth news reporting on the best sports ever...cross country and track.

9 Things...

2011-11-16T11:54:00.003-06:00

I just read a good article titled "Nine Things Successful People Do Differently" by Heidi Grant Halvorson.

In a nutshell...
1) Get Specific
2) Seize the Moment to Act on Your Goals
3) Know Exactly How Far You Have Left to Go
4) Be a Realistic Optimist
5) Focus on Getting Better, Rather than Being Good
6) Have Grit
7) Build Your Willpower Muscle
8) Don't Tempt Fate
9) Focus on What You Will Do, Not What You Won't Do

So I would like to be "successful" at this fitness thing...oh wait...Get Specific. I would like to be successful at losing weight first. So here goes...
1) Get Specific...Scale Reading 190# by 12/31/2011 (Currently at 195#)
2) Seize the Moment...Workout 5 days a week for 30+ Minutes (4 CrossFit Intro, 1 Long Run)
3) Know Exactly How Far You Have Left...5# To Go...Daily Weigh-ins.
4) Be a Realistic Optimist...I CAN DO IT EVEN ON DAYS THINGS DON'T GO TO PLAN.
5) Focus on Getting Better...Yep!
6) Have Grit...I'm committed to it LONG-TERM
7) Build Your Willpower Muscle...I need to limit my "sugar, spice, and everything nice" to smaller things within 30 minutes of my workouts.
8) Don't Tempt Fate...Let's lose the weight first.
9) Focus on what you will do...See above.

Purpose in EVERY Step.

Workout 11/16/11: Push Press + Run

2011-11-16T07:21:00.004-06:00

Working out with less than 24 hours between workouts is more difficult than I would have expected. Or is it that waking up at 4:20am to work out threw me off today. Either way, this morning's workout was not easy. In fact, it was the first time that I did not get through my sets unbroken during the past 10 weeks. But in the scheme of things, I am just happy that I am able to wake up every morning and have the capabilities of doing what I do. Now if I can only get myself revved up to teach my students. Slowly, but surely.

Workout: Push Press & Run
Warm-up: Treadmill Running for 10:00
Workout: 85# Push Press x 12 + 400m Run (x3)
Cool-down: Treadmill Walking

*IMPRESSIVE SIR! What will I be able to do at the fresh age of 61? This is Ted G. from CrossFit Rochester. Photo courtesy of CrossFit Rochester and CrossFit Affiliates Page.

Workout 11/15/11: 5 x 400m

2011-11-15T16:15:00.003-06:00

What a beautiful afternoon for running outside on the southwest side of Chicago. Nearly 60 degrees, light breeze, sun in the evening sky, airplanes flying overhead around Midway Airport, and fall colors in the trees and on the ground. Next time I complain about Chicago's weather or exaggerate the amount of winter months around here, I will remember a day like today. It's mid-November, and I am still outside and comfortable. Yes, tomorrow will be far different, but for today I've soaked in a good memory.

Workout: 5x400m Runs
Warm-up: 1 Mile
5x400m Runs (400m faster, 400m slower x 5)
Cool-down: 1 Mile

FYI: I am in Week 10 of a 12-week CrossFit pre-training. I am just trying to get my weight down and build some running and lifting endurance. What comes after this pre-training will remain to be seen. I am playing around with a few ideas (CrossFit Kids workouts because they look more fun than the Main Site WODs, P90X again to see if I can get through all 90 days, or modified CrossFit WODs from Brand X Martial Arts). Any recommendations?

Workout 11/14/11: Deadlift & Run

2011-11-14T16:00:00.003-06:00

“I do not run without a goal. I fight like a boxer who is hitting something—not just the air.” 1 Cor. 9:26

I return to this core Bible verse that started this blog in the first place. Yes, this is a blog about my fitness goals for the most part, but there is much more to me. This verse is motivation for many things in my life. Utmost, this verse refers to my Christian life. I have a goal, to live a life that glorifies my God and my Maker. If you come to this blog, I hope you get that sense.

Workout: Deadlifts & Run
WU: Run 1 Mile
Workout:
135# Deadlift x 12
Run 400m
Deadlift x 12
Run 400m
Deadlift x 12
CD: Run 1 Mile

*Photo courtesy of CrossFit Mt. Olympus...thanks for the chuckle.

Weekend Update: 11/11-11/13

2011-11-14T06:58:00.003-06:00

Veterans' Day Weekend proved to be a good one as the weather was perfect for outdoor activities and motivation was high to do things that were more active. Saturday was the Big Day of them all fitness-wise as the kids and I ran races at Navy Pier. I ran the "Chicago Perfect 10" 10k race...6.2 miles of beautiful lakefront running. My two oldest kiddos ran the Bubba Gump "Run Forrest Run" kids races at the Quality of Life Expo at Navy Pier. My 6-year-old daughter won her race for 5-6 year-olds. Of course, there were only two runners, but a win is a win. My 4-year-old son came in second place in his race. Talk about running with intensity, watching my kids was inspirational for me.

Chicago Perfect 10: 10k Race

Not my greatest 10k, but good enough for me as I return to having purpose in every step of my fitness training. Official Time: 54:42

Workout 11/10/11: 4 Mile Run

2011-11-10T16:12:00.003-06:00

"Try not to become a man of success but a man of value."
- Albert Einstein

Well, put Mr. Einstein. By no means am I a man as intelligent as Einstein, but one can see that success fades, but values & morals leave far greater legacy. At the beginning of the school year, our school's staff reflected on what sort of legacy we want to pass on to our students. It was a fascinating exercise in thinking about what we want students to leave our school with. Do we want to push success and value its benefits? Of course. But many times over, I heard the sentiment that we wanted our students to leave school with values: respect, integrity, & responsibility. I hope this develops our students into individuals of value and success.

Workout: Simply, run 4 Miles.

Workout 11/9/11: Push Press & Run

2011-11-09T16:09:00.004-06:00

What a fitting quote on CrossFit's main page today:

"We are either progressing or retrograding all the while; there is no such thing as remaining stationary in this life."
- James Freeman Clarke

Based on yesterday's blog post, I am trying to progress. And progress for me means losing weight, getting healthy, and working out. Well, one more day gets added to my streak today. 3 days working out, the scale is nicer to me, and I feel good. Sore? Yes. But a good sore for all it's worth.
Today's Workout: Push Presses & Running
Warm-up: 1 Mile Run
Workout:
80# Push Press x 12
Run 400m
Push Press x 12
Run 400m
Push Press x 12
Run 400 (oops, was supposed to stop)
Push Press x 12 (yep, I'll pay for that extra set) *photo courtesy of Cascade CrossFit

Workout 11/8/11: 4 x 400m

2011-11-08T16:03:00.003-06:00

Progress people, progress! That's what this is all about. Every step has a purpose. Whether it's a step outside to go for a run. Or a step to open a book you've always wanted to read but never had time for. Or a step toward resolving an issue in a relationship. It's all about progress.

And what am I progressing toward? Many things. But here we are following my progress toward a weight goal and fitness goal. So progress today was stringing together days of physical activity. And a streak has started...2 days in a row of exercise.

Workout: 4x400m
Simply running as continuously as possible with a boost of speed for 400 meters.
1 Mile Warm-Up
400m Fast
400m Slow
400m Fast
400m Slow
400m Fast
400m Slow
400m Fast
1/2 Mile Cool-Down

199.5#...Closing in on 200!

2011-11-07T16:00:00.002-06:00

I welcome myself back to having purpose in every step. For those of you who check this blog, sorry! This is my fourth time re-committing myself to recording things on this blog. We'll see how it goes this time. But a milestone is upon me...weighing nearly 200 lbs., and I do not want to reach this milestone. So I'm back to having purpose in every step by way of fitness. Other areas of my life show purpose in every step, but my health has started to get away from me. So today I recommitted. So here it is.

11/7/11 Workout: Run & Deadlift
Warm-up: 1 Mile Run
Workout:
12 x 130# Deadlift
Run
12 x Deadlift
Run
12 x Deadlift
Cool-Down: Stretch

Purpose in Every Step...Step 1

Fort2Base 3NM Race 9/11

2011-09-11T13:38:00.000-05:00

PM Fort2Base 3NM Race 9/11 by mrmirek00 at Garmin Connect - Details

Garmin Giveaway and Update

2011-01-18T16:53:00.002-06:00

FYI for you athletes/Crossfitters: There is a Garmin Forerunner Giveaway @ DC Rainmaker's site. This is a great site for athletes/triathletes and other fitness people. I suggest you all check it out.

As for me, I am still doing the P90X thing. I threw in a Crossfit workout yesterday with an old friend. It was a blast. As for fitness...it's doing its thing. I'm not super impressed, but I have been dealing with eating over the holidays and birthdays too. Food will always get me in the end. Further updates will come!

Again, check out DC Rainmaker's site.

Workout 12/8: Shoulders & Arms, Ab Ripper X

2010-12-09T09:35:00.004-06:00

Today was try #1 at Ab Ripper X. Let's just say it didn't go very well. I am noticing very clear strengths and weaknesses. Not so surprisingly, my core is weak. One just has to look at my posture to see a weak core. But the nice thing is, over three weeks, I can tell my core is getting stronger. Does it have a long way to go? Yes, of course! But it'll get there. I am also noticing that my left side is stronger than my right in nearly everything. This surprises me because I am right-handed. I figured that would be my strongest side. Not so!

One more week and I will have gone through the first phase of P90X. Then I get to take a picture of myself and compare it to what I looked like when I started P90X. I'm excited because I can already tell some differences. It's amazing how motivating pictures can be. It is also amazing how motivating a trip to Florida can be seeing as I'd like to bring my swimsuit. I'm sure my wife would like to see her man in a swimsuit confidently strutting about the poolside without a t-shirt on to cover up.

For all those doing P90X, Bring it! For all those doing something else, keep it up and strive for every step! And don't forget, it's what you put into your body that matters.
*Cartoon courtesy of http://www.freechristianillustrations.com/body.html

Workout 12/7: Cardio X

2010-12-07T16:13:00.004-06:00

Rivers of Sweat! That's what I felt running down my bald scalp today after doing some P90X cardio. Now, I've heard this workout is nothing compared to the cardio in "Insanity," but I am okay with that because this got me sweatin' rivers. Perhaps one day I will give Insanity a whirl, but I'm okay with using P90X to get me back into shape. For anyone interested enough, I have mapped out a year's worth of fitness goals. P90X, Crossfit, Triathlon Training, and 1/2 Marathon Training. Old hat for me = Crossfit and 1/2 Marathong Training. New experiments = P90X and Triathlon Training.

Come along for the ride!

Workout 12/6: P90X Core Synergistics

2010-12-06T16:15:00.002-06:00

Time flies when you are having "fun!" Yes, working out to the point of exhaustion is fun...for some. Today, I worked out with 4 students as we condition through December and January in preparation for track season. We did the Core Synergistics workout from P90X and worked our abs, butts, and quads to the max. I must say, for those of you who work out alone, you should find some others to workout with. You learn to motivate each other and moan in pain together. There's something about knowing someone else is in as much pain as you are that reminds you to keep going. You're not the only one.

The same can be said for any difficult task in life. If you know you are going through it with others, you can bear each other's pain. You can bear the weight together. I recognize that in my own life when I get together with other men and we share our struggles and walks with Christ together. When you know that another brother is struggling through the same things you are, when you know that you are holding each other accountable, when you know you are not alone...that's when you keep striving with a purpose in every step.

Yes, I know that was a cheesy connection to the title of my blog, but I'm okay with that. As for P90X. I am already seeing the benefits. Four pounds lost in a week and a half...mostly due to change in diet! Ability to do most of the P90X workouts! Feeling strong again. Let's git 'er done!

Shall I Return?

2010-12-03T14:04:00.002-06:00

Here I am, sitting at my work desk and reflecting on where I have been lately. Since January 2009, I have...

1) Stopped blogging my workouts.
2) Focused on running, but not as seriously.
3) Gone through the National Board for Professional Teaching Standards certification process.
4) Became a National Board Certified Teacher!
5) Ran another Urbanathlon...and beat my co-worker (he didn't know we were racing).
6) Raised my three lovely children.
7) Ignited the passion with my lovely wife.
8) Gone from 175# to 215# back to 190#.
9) Decided to get back on the horse.

With point #9, I am going to experiment a bit with the horse. I am starting with P90X (Now until February). I will then move to CrossFit (February to May). Triathlon training (May to August). Half-Marathon training (August to October).

Sound fun? Come along for the ride. I think I'll have fun. Let's do this!

Workout 1/26: GHD Sit-ups and Back Extensions

2009-01-26T06:25:00.004-06:00

Workout:
10 min. Warm-up
Workout: For Time
3 Rounds of...
10 GHD Sit-ups to Parallel
10 Back Extensions
(Time: 4:30)
10 min. Cool-down

*Wow...those GHD Sit-ups were much more difficult than I had imagined. And they proved how inflexible I really am.Photo courtesy of CrossFitChampions.com

Workout 1/20: Mr. Joshua

2009-01-20T07:14:00.003-06:00

Track Season Starts Today!
If I'm going to require my students to get in shape for peak performance, I might as well do the same. Workout Inertia in full effect!

Workout: Mr. Joshua
Warm-up on Rower
"Mr. Joshua"
Four Rounds for Time:
Run 200m
10 Sit-ups
115# Deadlifts x 10
(Time: 11:54)
Cool-down on Treadmill

Workout 1/19: Hang Power Cleans

2009-01-20T07:12:00.002-06:00

Workout: Hang Power Cleans 1-1-1-1-1-1-1
Warm-up
95#
105#
115#
125# (f)
120#
120#
125# (success)
Cool-down

Workout 1/17: Dan's Dose of Pain

2009-01-20T07:07:00.003-06:00

It's wrestling season, so I rarely get the opportunity to hang out with and workout with my friend Dan. Dan was a wrestling coach and now coordinates coaches around the Chicago Public School system. With his coaching background, he sometimes comes up with killer...and I do mean killer...workouts. I wasn't sure if I'd make it through this one, but as wisdom says, "You're not going to die doing it, but it might feel like it."

Workout:
8:00 Treadmill Running
8:00 Plyometrics
8:00 Treadmill Running
8:00 Push-ups & Pull-ups
8:00 Treadmill Running
8:00 Sit-ups

(Total: 48:00 of "FUN")

Workout 1/16: A Doozy

2009-01-16T06:40:00.003-06:00

Finally, I am starting to see the positive effects of setting a goal and then making practical changes to my routine to meet those goals. Now, I know I have a ways to go, but the two things that I have instituted that have helped me so far are #1) Not eating after 7:00PM and #2) Cutting down on sweets (notice how I didn't say, "giving up sweets; that would just be impossible). So far I am down six pounds and I am nine away from my goal. That quote from the other day is so true. Workouts have their own inertia. So, "Get Some, Go Again!"

Workout: No name, but this was "a doozy"
For Time:
10 Sit-ups
10 Hip & Back Extensions
20 Thrusters w/20# dumbbell in both hands
20 Assisted Pull-ups

20 Sit-ups
20 Hip & Back Extensions
15 Thrusters
15 Assisted Pull-ups

30 Sit-ups
30 Hip & Back Extensions
10 Thrusters
10 Assisted Pull-ups
(Time: 15:59.41)*Are you CrossFit? I don't just mean physically...

Workout 1/14: Overhead Squats

2009-01-14T09:43:00.002-06:00

Workout: Overhead Squat 3-3-3-3-3
(45#-55#-65#-75#-85#)

*As the weight went up, I remembered how hard those really are to maintain correct form and full range of motion. I was not sure if I would complete that last rep at 85#, but I recovered and did it with correct form. It's especially hard to stay sound on your feet when one is lacking flexibility.*Photo courtesy of CrossFit.com

Workout 1/13: Power Cleans and Dips

2009-01-13T06:40:00.005-06:00

Scott is watching! That is the mantra I have to tell myself when it comes to working out now. Recently I met up with my friend Scott who has been rockin' the CrossFit and running. Funny because that is what I am trying to do also, but my blog shows that I have been slumping in that area. So I now have to remember that he reads my blog, and he is going to keep me accountable. And now I have to send this link to another friend of mine because he said he wanted to do that same thing; read my blog to keep me accountable. Okay, so here we go.

Also, I figure I should be a man/coach of my word. I wrote this in my athletes' training log. It comes from Coach Jeff Arbogast of Utah. "Workouts have an inertia all their own. Once you start stringing together workouts with consistency, they develop the inertia of a snowball rolling downhill. They pick up momentum and ultimately become a huge motivator. If you have put together an entire week of training without missing anything, you accomplish something that helps with getting out of bed in the second week. One month becomes two, and two becomes a season, and a couple seasons become a yearly plan. Do what you can to keep the string of training alive so it helps drive you."

Time to eat my words!

Workout: Power Cleans and Dips
Warm-up
65# Power Cleans x 12
Assisted Dips x 20
65# Power Cleans x 9
Assisted Dips x 15
65# Power Cleans x 6
Assisted Dips x 10
65# Power Cleans x 3
Assisted Dips x 5
(Time: 9:30.83)
Cool-down

Workout 1/5: Hanging Power Cleans

2009-01-05T06:55:00.002-06:00

Workout: Hanging Power Cleans 1-1-1-1-1-1-1
(Results: 95-105-105-115-115-120(f)-105)

Let's Make a Joyful Noise...

2009-01-04T15:53:00.001-06:00

"Joyful Noise" Official Music Video - FLAME feat. Lecrae & John Reilly (Cross Movement Records) from Cross Movement Records on Vimeo.

Workout 1/3: Death By Clean and Jerks

2009-01-03T14:41:00.003-06:00

Workout: Death by Clean and Jerks

With a continuously running clock do one 45 pound Clean and Jerk the first minute, two 45 pound Clean and Jerks the second minute, three 45 pound Clean and Jerks the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

Results: 10 Rounds + 10 C&Js (Total C&Js: 65)*That would be my reaction too if I was required to lift that much weight. Fortunately 45 Pounds is really not much.

Workout 1/1: Murph's Pups

2009-01-03T14:35:00.002-06:00

Workout: Murph (Puppies Version)

For Time:
1/2 Mile Run
35 Pull-ups
70 Push-ups
105 Squats
1/2 Mile Run
(Results: Untimed)

*Update: I just got a new watch, so now I have no excuse not to time something. From here on out I will honestly post my results.

Workout 12/30: Spin Class

2008-12-30T09:13:00.002-06:00

Today was a confirmation of how far I have come since training for marathons, and I've come far in the wrong direction. I took a spin class that I used to be challenged by, but not as much as I was this morning. My lungs were burning! But I guess that's a good thing; at least working out is actually "work." I will get back to form, but I think my marathoning days are over. I've got a spiritual marathon to train for.

Workout: Spin Class
1 Hour of Leg Churning, Lung Burning Fun

Workout 12/29: Presses...

2008-12-29T08:25:00.002-06:00

Needing accountability when it comes to working out...
Goal: Lose at least 10 pounds by February 23
Current Status: 193 lbs.
Motivation: 1 Timothy 4:7-10 (Recognize that I'm not just interested in physical training)

Workout: Presses
Warm-up 10 minutes running
CrossFit WOD:
Shoulder Press 1-1-1-1-1 (95-105-115-125-130(f))
Push Press 3-3-3-3-3 (105-115-125-130(f)-130(f))
Push Jerk 5-5-5-5-5 (95-105-115-120(f)-95)

Wow! Regular exercise is key...spiritually and physically!

Workout 10/14: 1ks

2008-10-14T09:48:00.002-05:00

Workout: 3 x 1k
1) 8.6 mph on treadmill
2) DNF
3) 8.4 mph on treadmill
4) 8.5 mph on treadmill

My second lk was cut short since my ankle decided to bite. I don't know if it was wise to do those last two 1ks after that happened since I want to make it to the starting line on Saturday, but I did it anyway. I am glad I persevered; I just hope it wasn't at the cost of a sprained ankle.

Workout 10/13: Deadlifts 3-3-3-3-3

2008-10-14T09:44:00.002-05:00

Workout: Deadlifts 3-3-3-3-3
1) 205#
2) 225#
3) 245#
4) 265#
5) 275# (PR)

Whew! I didn't think I would get that last deadlift set; starting was really labored. But once I got going, I kept going. This is a good reminder next time when I aim for another PR. The first one is always the hardest. For all of those who tried their first marathon this past weekend, the same rule applies. The first one is always the hardest. Also a good reminder for me with the URBANATHLON this Saturday. The first will be the hardest!

Workout 10/2: C&J on a Running Clock

2008-10-02T13:45:00.002-05:00

Workout: Clean & Jerks on a Running Clock
Do 1 C&J in first minute, 2 C&Js in second minute, 3 C&Js in third minute...
Continually Running Clock
Results: 8 Rounds + 5 in 9th Round
Total C&Js: 41 x 65# Clean and Jerks

Workout 9/30: Back Squats

2008-09-30T07:04:00.002-05:00

Have you ever heard the phrase, "My eyes were bigger than my _________"? You fill in the blank with something like "stomach." Well, today I found that my eyes were bigger than my strength. I thought for sure I could back squat more weight than I was actually able to do. Now don't get me wrong, my predictions were based on past performance, but it so happens that five back squats is much more work than one back squat. So, here it is...

Workout: Back Squats 5-5-5-5-5
155#-165#-175#-185#-195#
*I could have gone heavier, but I think that did it for today. I'll chalk it up to ramping down a little bit before the Urbanathlon. I'd hate to arrive at that start line injured or super sore.GO SOX!

Workout 9/29: 10k

2008-09-29T06:58:00.002-05:00

So, "Failure is not an option." Well, how about not quite meeting the recommended workout. Ugh, I need to figure out this morning workout stuff. Earlier to bed, earlier to wake up, more time to eat a proper breakfast early enough for it to be semi-digested before working out, proper hydration, etc. Those are but a few things to work on as I move through the year.

Workout: Run 10k at 95% Effort
Actual: 5.6 miles in 47:13
*I must have gone out a bit too fast. I couldn't maintain it and had to end early. I probably could have gone all 6.2 miles, but my body was not keeping up. Not just that, but that amount of time on a treadmill is B-O-R-I-N-G! I need a motivational boost.

Workout 9/25: 5k

2008-09-25T12:26:00.002-05:00

The countdown has officially begun for me and the Urbanathlon. Yeah, it's in October, and I'm still focused on September, but next week will mark the turning of my calendar. A new month FULL of fun stuff...Urbanathlon, CPS Shakespeare!, and more teaching. Speaking of CPS Shakespeare!, we've been written about. Check it out!

Broadwayworld.com Article

Workout: 5k Time Trial (TT)
I didn't bother timing this since it was done on a treadmill and would not be an accurate measure of a true road race. So I ran it at an average of 7.6 mph on the treadmill. That's about the same pace of my best 5k so far.

Workout 9/24: Virtual Shoveling & Push-ups

2008-09-25T07:30:00.002-05:00

It's not even winter yet, and CrossFit has us getting ready for shoveling weather. Now that autumn is upon us, it's time to get geared up for my least favorite season. Yes, winter is my nemesis. Of course, I could move to another part of the world where snow is foreign, but that would mean moving out of a city like Chicago. It is a great city for at least 5 months out of the year. I've decided that I want a winter with very little snow and temps that rarely fall below 30 degrees...is that too much to ask? Probably. At least I have my family to keep me warm.

Workout: Shoveling and Pushing
For Time:
25, 20, 15, 10 rep sets of
Virtual Shoveling
Push-ups
(Time: 11:51)

Workout 9/22: 1Ks + Isabel

2008-09-22T07:45:00.004-05:00

Ah! I am so happy to be back on a schedule that works well. I never realized how effective a consistent workout schedule is. As with most things in life, consistency is the key--a steady, enduring pace. Yes, there are moments where sprinting and recovering, but too much "recovery" becomes laziness. So this blog becomes my measure of consistency. Let's keep going!

Morning Workout: 2 x 1ks
#1) 8.0 mph on treadmill
#2) 8.6 mph on treadmill
*Faster next time! I forgot that I can run 1 mile in under 7:00. That should have been my starting speed.

Afternoon Workout: Isabel
30 x 65# Snatches
(Time: N/A)
*Firstly, I need to get a watch back on my wrist. This "no timing" stuff is out of hand. I have no measure of effort without it. Secondly, I need work on full-squat snatches. These were more like power snatches. Don't be fooled, I need major work on doing everything correctly.
Photo courtesy of Pioneer Valley Crossfit
----------------
Now playing: Flame - Go Buck
via FoxyTunes

Workout 9/20: 6 Mile Run

2008-09-21T16:55:00.001-05:00

Just that...6 miles! Not timed!

Workout 9/18: Treadmill Tabata + Grace

2008-09-18T07:07:00.004-05:00

Failure is not an option! That's what I keep telling my students. There is no way in the world I will let my students fail my class. And although I can't control their other classes, I challenged them all with the goal of "Not 1 F" the whole year. Well, I think I need to apply this to myself too. Failure is not an option, and God is my teacher. Once we are adopted into His family, we are not allowed to fail. He is a "warm demander" and an example of what we need to be as parents, teachers, coaches, mentors, etc. So with that idea in mind, I figured I should apply it to my workouts too. Reflecting on the title of this blog tells me this should be how it is in every aspect of one's life. Failure is not an option!

Morning Workout: Treadmill Tabata
20 seconds on/10 seconds off
12% Grade Incline
8:19/mile pace
x 8
*Whew! Failure is not an option. I got through 6 and had to take a break, but I got myself back on to finish the last 2 sets. I'm sure someone at the gym looked at me and said silently, "That doesn't look so hard. You call that a workout?" Yeah, I call that a workout, 4 minutes of craziness!

Afternoon Workout: Grace
65# Clean & Jerks x 30
*Yep, I can go heavier next time this one comes up.

Workouot 9/16: Park to Park Workout

2008-09-17T07:16:00.003-05:00

At what point to I get worried about my feet bothering me when I run. My ankle hurts, my heel is tender. What do I do? Do I wrap my ankle each time I run? Do I find some specific stretches to do for that area? Do I get physical therapy? Hm, if you have any ideas, please share them. One thing is for sure though, I don't plan on stopping.

Workout with Dan: Park to Park Workout
Run ~800m
Max unbroken Pull-ups
Run ~800m
Max unbroken Squats
Run ~800m
Max unbroken Push-ups
Run ~800m
*Oh yeah, running after squats is hilariously fun.

Workout 9/15: 200m Sprints and The Chief

2008-09-15T10:03:00.005-05:00

Okay, my act is pulling together here as I have mentioned last post. So, here's the plan; I have the Urbanathlon coming up soon, so it's time to get serious. The plan includes CF and CFEndurance. And today I will attempt to do a duel workout.

Morning Workout: 6x200m Sprints @ 90%
(On Treadmill)
1) 8.6 mph
2) 8.8 mph
3) 9.0 mph
4) 9.2 mph
5) 9.4 mph
6) 10.0 mph
*It was hard to gauge 90% effort since I was not running on solid ground. So I just picked a starting point and ratcheted it up. That last one was approaching difficulty, but I bet I could start faster next time.

Afternoon Workout: "The Chief"
Max Sets in 3:00 of...
75# Power Cleans x 3
6 Push-ups
9 Squats
x 5 Rounds
(Rd. 1: 4 Sets; Rd. 2: 3+; Rd. 3: 3+; Rd. 4: 3+; Rd. 5: 3)
*I did it!
I found a spring goal. I'll be looking for a team soon! Any takers?

I'M BACK!

2008-09-12T07:42:00.000-05:00

Now only if I can get my act together...

Workout 7/28: CFT

2008-07-28T10:07:00.007-05:00

Summer is superb! I love the fact that this summer in Chicago is relatively normal. Nothing too hot, nothing too cold. I guess Chicago is okay, but don't ask me how I feel about Chicago in March. I'm not quite ready to think about the 6 months of winter doldrums yet.

Today I was able to ride my bike to the gym before CrossFit Total. I haven't had the chance to ride my bike regularly this summer. But now that summer school is over, I have the freedom to ride a bit more. "I can ride my bike with no handlebars, no handlebars, no handlebars." Yep, my wife will love it when she reads this. You're very welcome for getting that song stuck in your head. And if you don't know what I am talking about, you might just click on the link below.

Morning Workout: CrossFit Total
Back Squat: 240#-250#-260#(f)
Shoulder Press: 115#-120#(f)-120#(f)
Deadlift: 285#-295#-305#(f)
CFT Score: 660

Workout 7/28: CFT

2008-07-28T10:07:00.006-05:00

Workout 7/22: Push Jerks

2008-07-22T19:18:00.003-05:00

No, I didn't go around pushing around jerks all day long. In fact, I don't think I have come upon too many jerks recently, and that is fine by me. The push jerk is just another one of the Olympic weightlifting things. Speaking of Olympics, I am so excited to watch those sports very soon. I just hope every time I turn them on I don't have to watch girls gymnastics and swimming. Yes, those sports are cool and all, but I can only take so much. I want to see the variety of sports that actually take place at the Olympics. But enough of what I want.

Workout: Push Jerks 3-3-3-3-3
115#, 125#, 135#, 145#(f), 140#

Workout 7/21: 2k Row + 10x200m Sprints

2008-07-21T06:46:00.005-05:00

Alright, time to get serious. Time is flying by, and races are starting to get close, so I need to get down to business. Yesterday, Susanne and I went for a run with the kids. What a blast! It was hot, we were sweaty, but in the end we knew we had accomplished something. We both ran 5 miles, and I had the privilege of pushing the kids in "the chariot" the whole way. But that run kicked me into gear. I'm pumped up to return to regular training and motivated to kick some tail in the upcoming races.

Today's workouts were a step in the right direction. I am returning to CrossFit Endurance training, which often means two-a-day workouts. Fortunately, Susanne took a day off this morning, so I was able to return to the gym for which we are paying money. Ah globogyms! At least it provides me with equipment that I cannot afford in one fell swoop. Today, the globogym provided me with a rower.

Morning: Row 2k for Time
(Time: 9:07)
*Not stellar, but like I said, a step in the right direction.

Afternoon: 10 x 200m Sprints
Each sprint is followed by a rest period. Rest is figured out by multiplying the sprint time by 5 (for example, sprint :36, rest 3:00)
Round (Time; Rest)
*Times coming tomorrow morning. I left them at school.

Workout 7/9: Thurston Jogger Series 5k in Dallas

2008-07-21T06:37:00.003-05:00

I know, I know. I have disappointed you all with my lack of consistency again. The summer time is a difficult time to add things to my blog. But so much for excuses.

I have done many workouts over the past weeks, but I cannot recall them all right now. Rather, I will just post this.

I ran my second 5k of the summer in HOT Dallas. 98 degrees, a touch of humidity, and an evening race after a day of work. All of these factors added up to a not so superb time in this 5k. However, I did get out there and try. It was a fun race. You could tell it was a hometown race that mostly locals ran. And the local yokles are adapted to the heat. So this northern bred boy showed his weakness.

Time: 26:06

*Not good! But hey, at least I can make excuses.

Advertisement time...Athlinks is a cool tool if you are a runner or triathlete. Any and every event and result that your name is attached to is compiled here. See how fun it is and become my running "buddy" or "rival" at Paul's Athlinks Page.

Workout 7/5: Negative Split 10k

2008-07-06T17:42:00.004-05:00

Many of you have noticed that I have taken a siesta on the blogging, but I have continued to track my CrossFitting and everything else. It's amazing how the summer months can consume you completely. Family time, relaxing, teaching (nothing stressful of course), and the heat of summer. Good times! So in an effort to catch up, I'm just going to post the bare essentials, and then maybe I can get back on track this week. I'm currently in Dallas for a teacher conference, so we'll see what fun comes up. Hopefully I'll get to tour a few of the lovely CF Affiliates here in the Land of the Longhorns.

Yesterday's Workout: Negative Split 10k
Run the first 5k at 80-90% effort; the second 5k should be faster and quicker than the first 5k.
5k #1: 27:22
5k #2: 26:10
Total: 53:32.83

Whew! That was fun on a hot day!

Workout 7/4: Sprints + Lynne

2008-07-06T17:41:00.003-05:00

Workout #1: 200m and 400m Sprints
2 x 200m (60 seconds each)
3 x 400m (90 seconds each)

Workout #2: Lynne
Five Rounds of:
Max 135# Bench Presses
Max Pull-ups
(I washed off the numbers before I had a chance to record them. All I know is it was not as good as my previous efforts because I longed for a spotter.)

Workout 7/1: 5k @ 80-90% Effort

2008-07-06T17:40:00.002-05:00

Workout: 5k @ 80-90% Effort
(Time: 26:15)
Too Fast! I almost have control of this pacing stuff.

Workout 6/28: 3-Mile Run

2008-07-06T17:39:00.001-05:00

Workout: 3-Mile Run
*No Time, just hanging out with Dan. Summer running is da bomb!

Workout 6/27: 12-Mile Bike

2008-06-27T12:08:00.002-05:00

Workout: 12-Mile Bike Ride
(Time: 50:47)

Workout 6/25: 1-Mile Time Trial + Thrusters/Pull-ups

2008-06-25T15:42:00.003-05:00

Workout #1: 1-Mile Time Trial
(Time: 6:57.30) YES! Another PR at this distance. Rock on!

Workout #2: Thrusters/Pull-ups
As Many Rounds As Possible in 20 Minutes of:
10 x 45# Thrusters
10 Pull-ups
(9 Rounds + 5 Thrusters)

Now that's a good day's work!

Workout 6/24: CrossFit Total

2008-06-25T08:52:00.002-05:00

Test Time!

Workout: CrossFit Total
Back Squat: 235-245-255
Shoulder Press: 115-120-125(f)
Deadlift: 275-285-305(f)

Workout 6/23: Treadmill Tabata + Shoulder Press/Back Extension

2008-06-23T18:47:00.002-05:00

Workout #1: Treadmill Tabata; Ah! the Dreaded Treadmill Tabata
Only made it through half of the 8 total rounds. Wow! What a hip flexor burner!

Workout #2: Shoulder Press/Back Extension
Seven Rounds for Time of:
21 x 55# Shoulder Presses
21 Back Extension
(Time: 29:24)

Workout 6/21: Spring Lake Heritage Festival 5k

2008-06-22T16:24:00.003-05:00

4:00 AM-Wake up to thunderstorm and kiddos crying...
5:00 AM-Kiddos crying again...
5:43 AM-Alarm goes off...
5:47 AM-Alarm goes off again; Ezra still crying on and off...
5:49 AM-Conversation with Susanne: "Still wanna go?" "No, but we're up anyways so we might as well go..."
5:51 AM-Feet hit the floor and we get ready to go
7:15 AM-Register for race, hardly anyone else around
7:22 AM-Park's sprinkler system fires on the registration tents and porta-potties
7:30 AM to 7:52 AM-Wait, wait, wait some more...walk around the cemetery looking at names and dates
7:55 AM-Hit the porta-potty one last time.
8:00 AM-Take off with the starter's horn!

Workout: 5k for Time
Time: 24:18 (3 seconds off my PR...whew! What could I have done had it not been anniversary week with all that delicious food I ate? Who knows...but we'll find out in July and August.)

Workout 6/19: Love Run

2008-06-22T08:29:00.002-05:00

Today marked 9 years of marriage for me and Susanne. Yeah us! So before we headed to Saugatuck, MI for our anniversary getaway, we decided to go for a little run together. Interestingly, that run was like a metaphor for our marriage. It was a long run (yep, we are in this for the long run), it was a bit hilly (we've had our ups and downs), and we finished strong (which is how we plan to always live our lives together). I can't wait to see what the ultramarathon of our marriage holds for us over our remaining years. Next year marks the double-digits of years married (whew!).

Workout: Love Run
(Time: 9 years and counting; Distance: Many lovely miles)

Workout 6/17: Gut Punch

2008-06-22T08:24:00.002-05:00

Workout: "Gut Punch"
For time:
50 Sit-ups
50 Tuck-jumps
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
30 Burpees
50 Sit-ups
(Time: 21:50)

*As Rx'd included 20 more Burpees, but I could not muster any more of those out of me.

Workout 6/16: Squat Medley + Run

2008-06-16T13:29:00.005-05:00

The weight of the world is off my back. I am not sure if I made this clear in my past postings, but I am so relieved that the summer is upon us and I don't have to worry anymore about grad school or grading papers (at least for the next two weeks). Yes, teachers are blessed to have the summers off; don't be jealous. I don't really even remember the last time I slept in until 8:00AM. Nor do I remember the last time I could spend nearly 2 hours at the gym getting a proper warm-up and a proper cool-down. But today afforded me that opportunity. And I will relish it while it lasts.

Morning: Squat Medley
Overhead Squats 1-1-1-1-1
Front Squats 1-1-1-1-1
Back Squats 1-1-1-1-1
(Add weight for each rep including between squat types)
*Recorded weights in lbs.

OHS 65-95-95-105-115(f)
FS 145-165-185-195-200
BS 205-235-255-X-X
*I failed to do the last two reps because I nearly failed at 255. I didn't have a spotter, so I thought it was wise to spot where I did. Lesson learned that I should have ramped up a bit slower between BS#1 and BS#2.

Afternoon: Run
Distance: Who knows...more than expected!
Time: Who knows...longer than expected!
*So Susanne and I took the kiddos out for a run in "The Chariot" with our friends, the Bensons. It was a blissful day; sunny with a nice cool breeze. We decided to take a run out to Northerly Island. If you are in the Chicago area and want a place for some solace, Northerly Island is the place to go. Well, Susanne was in for a longer run than she was used to, so we decided to part ways for a bit while the the rest of us took on a longer route. Funny thing is, even if you took a longer route, you should be able to see the persons who take the shortcuts. Of course my thought was we'd catch up to Susanne. However, we lost her. I freaked out! My mind was taking me on the wildest trips that included having to file a missing persons report with the police and raising my children without a mother. On top of running nearly three times the distance we had originally planned, I was stressed mentally thinking of all of these possibilities (awful possibilities). After searching Northerly Island long enough, I decided to return to the Bensons where we decided to meet up after I gave the kids over to them while I took my third trip to N.I. to thoroughly search for my wife. So back to the Bensons where I was sure I'd have to call the police, but who was standing there ready to go home? My wife. Talk about a mix of emotions. But of course relief was the best feeling of all.

Workout 6/13: Michael

2008-06-13T11:53:00.002-05:00

Workout: "Michael"
3 Rounds for Time of:
800m Run
35 Back Extensions
35 Sit-ups
(Time: 24:50)

*Not so good. This workout had me sucking air big time this morning. I think I took those 800s at a pace that was a bit fast for me. I was trying to estimate my pace based on previous runs, but I most definitely overshot. The final two 800s were killer, and I had to take small breaks during it. I was bummed with that, but now I know that the pace needs to be reeled in a bit. It wasn't meant to be a Time Trial 800, so I'll learn from my mistake.

Note: I think I've found my big event for next year...

Workout 6/12: 1-Legged Squats, Dips, Pull-ups

2008-06-13T11:33:00.004-05:00

Workout:
Five Rounds for Time of:
10 One-Legged Squats (each leg)
12 Dips
15 Pull-ups
(Time: 21:20)

Ugh! That was a hard workout and not fun at all, but what workout is supposed to be "fun"? So I'm suspicious of pictures like this...
It should look more like this...

Workout 6/11: Deadlifts + AFAP Run

2008-06-11T07:58:00.007-05:00

It's the end of the year as we know it! I just put in my student's grades. Students have decided not to come to school and opted for the beach instead (no complaints here). I don't have to pack up too much in my room. Grad school is wrapped up. I picked up my graduation regalia yesterday and returned all my books. My summer is planned. If only you could witness the joy I have inside right now.

Yesterday was the "Staff vs. Seniors" softball game at my school. Oh what joy! It's so fun to be at a school that has events like that going on. You must understand that I came from a school where I taught for four years, and I don't think we ever did anything fun like that. We, the staff, won the game, and I had a blast. I am so looking forward to next year and all the fun things that I can now participate in since I don't have grad school to worry about.

Time to workout!

Morning: Deadlifts 3-3-3-3-3
205#-225#-245#-265#(PR)-275#(f)

Afternoon: As Far As Possible in 20:00
(Distance: 2.47 miles; 8:05/mile pace)*This is Oscar Pistorius

Workout 6/9: Burpees and Pull-ups

2008-06-09T08:25:00.004-05:00

Today is the last day of my grad school experience. Thank the Lord for that because I don't think I could take much more of it. Today's workout sort of resembled the ups and downs and struggles of the past three years. Sometimes I felt like stopping, other times I felt like I was pulling so hard and accomplishing little. But I drove through it and am now at the end.

Workout: Burpees and Pull-ups
5 Rounds for Time of:
12 Burpees
12 Pull-ups
(Time: 21:20)

Ouch!*No Excuses! If you don't have the money for weights, just find a friend! Photo courtesy of CrossFit San Diego.

Workout 6/6: Hanging Power Snatch

2008-06-06T08:20:00.003-05:00

Workout: Hanging Power Snatches
1-1-1-1-1-1-1-1-1-1
65#-85#(f)-85#-85#-90#-90#-95#-95#-95#-95#

*All of that repetition of weights was an attempt to have perfect form rather than just muscling up the weight. Every time I was able to get the weight over my head, but I was often pressing the weight at the end in order to lock out. Also, I was trying to get my hips involved as much as possible, but it took a lot of concentration. I am sure I could get heavier weights above my head, but I want to get comfortable with the movement first.*Photo courtesy of CrossFit Oakland

Workout 6/5: 5k @ 80%

2008-06-05T08:10:00.003-05:00

Have I ever mentioned how much I love summer? I was listening to a radio program this morning, and the host was complaining about summer and how winter is so much better because you can prepare for the weather by throwing on more clothes before you go outside. His complaint about summer was there's nothing you can do when it's hot and humid. For me, that's not a big deal. Yeah, sweating is sort of gross, but I'd much rather sweat than shiver. I'd much rather wear t-shirts and shorts than three layers of sweaters. I'd rather be outside than stuck inside. I'd rather have the fans on than the furnace. So, here's to summer!

This morning's run was in summer-like humidity. We are supposed to see our first 90-degree temperatures this week, so it's time to break out the shorts and prepare for a summer of fun.

Morning Workout: 5k @ 80%
Goal Pace: 9:21/mile
Actual: 3.06 miles in 27:09.68 (8:52/mile pace)

*Again, too fast! Cursed pacing! I think by the end of the summer I'll have a grasp on pacing.

Workout 6/4: Cindy on Steroids

2008-06-04T07:49:00.006-05:00

Craziness...Busy...End of the School Year...

I am so ready for it all to be over. Summer is filling up with fun starting right away with an anniversary trip in Michigan with my beautiful wife. We have a massage session scheduled. Who knew those things could be so addicting. Then it's a week of relaxation before summer school starts. This year I get to work with incoming freshmen through a project called GEAR-UP. That should be a great time getting to know some of the students I'll have next year. Then things swing into the end of summer with the beginning of CPS Shakespeare, a program through with CPS students get the opportunity to act on the Chicago Shakespeare Theater with professional acting training. Peppered throughout all of that fun are some races and continued training. I have to get is started off right by finishing strong these last few days of the school year, so today CrossFit threw us a bigger, badder version of Cindy.

Morning Workout: Cindy on Steroids
As Many Rounds as Possible in 20 Minutes of:
9 Pull-ups
12 Push-ups
27 Squats
(6 Rounds + 9 Pull-ups + 12 Push-ups + 8 Squats)

Workout 6/2: 5k @ 90%

2008-06-02T09:34:00.003-05:00

Pacing, pacing, pacing...it's tricky! Yes, having been a runner for awhile now, I have always heard about the importance of pacing and training at levels that are not 100% all the time. But I never took the time to literally figure out how to pace. Training calendars usually say, run at 75%. Or run at 90% of your marathon pace. Well, I was lazy when it came to this, so I figured I'd run a "slow" pace or a "medium" pace on those runs. Finally, I have enough data to accurately figure out a targeted pace. But by no means have I mastered it. As you will see today, my legs don't know what a certain effort should feel like. So today, when my legs were a bit tired between miles 1 and 2, I should have known I was going to be over the prescribed pace.

Workout: Run 5k at 90% of your 5k PR.
5k PR = 24:15 (Pace: 7:49/mile)
90% = 26:40 (Pace: 8:42/mile)
Actual Run: 24:54 (Pace: 8:08/mile)

*Glancing at my watch on the last stretch was evidence enough that I needed to slow down drastically so that I wouldn't break a PR on this run. But it's impossible to reduce yourself to a shuffle or walk when you've been going a certain pace. So I figured a lesson had been learned, and I'd apply it to my next paced run.

Workout 5/31: 3+ Mile Run

2008-06-01T16:47:00.005-05:00

I "heart" accountability runs. Try running a good pace while having a conversation. It's not the easiest thing to do, but the benefits outweigh the suffering.

Workout: Run 3+ Miles
(No Time...I never time accountability runs since time is not the point.)

Workout 5/30: CrossFit Total

2008-06-01T16:47:00.004-05:00

Let's take a trip down memory lane and reflect on a goal I had set for myself. The last time I did CFT, I scored 605. After that, I mentioned that I knew I could improve over the next few months, so I figured I could improve 45 points over the next 6 months if I stuck to CF training and took care of myself. Well, I haven't necessarily been taking the best care of myself when I think about my diet, but I have been fairly consistent with training. So CFT came up again, and I set some goal weights in order to reach 650. Did I make it? You be the judge of that...

Workout: CrossFit Total (Three attempts at achieving your maximum weight on an exercise) Please realize that there is a ramp-up warm-up that goes along with this, so I am not lifting these on cold muscles.
Back Squat: (Goal 230#)...205#, 225#, 235#
Shoulder Press: (Goal 125#)...115#, 115#, 120#
Deadlift: (Goal 285#)...255#, 275#, 295#
CTF SCORE: 650

*I did it! Even with two days to spare. That score was my goal for June, and I hit it in May. My next goal is to hit 700 by December. I need to catch up to my friend Scott who just scored a cool 725! Way to go Scott!

Workout 5/29: Nicole

2008-05-29T07:41:00.005-05:00

Whew! It felt good to get out there and run again. After Monday's Trevor workout, my legs have barely felt like moving, but today I decided to get them going again to work out the last bit of soreness. It's interesting how running actually helps sore leg muscles. Loosening them up and stretching them out felt great. I was considering not doing anything this morning, but I am very glad to have done that. Otherwise I probably would have felt worse throughout the day.

Workoout: "Nicole"
As many rounds as possible in 20 minutes of:
400m Sprints
Max. Pull-ups (keep a count of # of pull-ups each round)
(6 Rounds + 400m; Pull-ups (3+6+5+5+7+6)=32 Total)

*I really got my hips involved in the pull-ups today. Kipping really does help get one up and over the bar, but there is technique and comfort that needs to be fostered. So today I began working that kip. I have a ways to go, but I think with more practice I will get there.*Photo courtesy of CrossFit Eastside

Workout 5/28: Shoulder Presses

2008-05-28T08:19:00.005-05:00

You can count on Trevor to fry your muscles. Every little muscle in my body is fatigued. Just ask my family as they have seen me hobble around the house and roll off the couch and bed. Every trip up and down the school stairs is a journey. And every sneeze or cough reminds me of what happens when you do sit-ups with Abmats. But even under these conditions, CrossFit whispers my name. And I'm crazy enough to answer those whispers. So this morning I attempted some weights with already-taxed muscles. Yes, the numbers seem lower than normal due to the status of my muscles, but sometimes we are in those situations.

Workout: Shoulder Press 3-3-3-3-3
95#
105#
110# (failed)
105# (*needed to scale back to boost my confidence)
110#*Photo courtesy of CrossFit Sunnyvale. The scenery looks beautiful over there. Check out their page and see what I'm talking about.

Workout 5/26: Trevor Win'E Memorial Day Challenge

2008-05-27T07:38:00.008-05:00

Four teachers...two pull-up bars...a floor...four Abmats...three medicine balls. Throw all that together and you get a fantastic start to a Memorial Day tradition. "Team CF Teachers" started Memorial Day fun off with the Trevor Win' E Challenge. The ultimate goal of this challenge is to raise money for cooling vests for soldiers in Afghanistan and Iraq. But the secondary goal of this challenge is to push yourself to the limits to see if you and your team can accomplish a daunting task.

Team CF Teachers were the guinea pigs of the challenge as we were the first up. And since one team could go at a time, everyone watched us. Ugh! But the good thing was that everyone watching was encouraging. I am so happy that this team pulled together and cheered each other on too. I wasn't sure how it would go since I was the only one who knew each individual, but everyone came together so nicely. WAY TO GO CHATTY, SCOTT, and TANYA!

Trevor Win'E Challenge:
For Time as a Team:
300 Pull-ups
400 Push-ups
500 Sit-ups
600 Squats
(Time: 43:11)