| got this via email the other day from my pops. liked it and figured i would post it. how many of these do you already do? how many will you do in 2010? i don't subscribe to all of them but there are a lot of good ones in there.
HANDBOOK 2010 Health : 1. Drink plenty of water. 2. Eat breakfast like a king, lunch like a prince and dinner like a beggar. 3. Eat more foods that grow on trees and plants and eat less food that is manufactured in plants.. 4. Live with the 3 E's -- Energy, Enthusiasm and Empathy 5. Make time to pray. 6. Play more games 7. Read more books than you did in 2009 . 8. Sit in silence for at least 10 minutes each day 9. Sleep for 7 hours. 10. Take a 10-30 minutes walk daily. And while you walk, smile. Personality : 11. Don't compare your life to others. You have no idea what their journey is all about. 12. Don't have negative thoughts or things you cannot control. Instead invest your energy in the positive present moment. 13. Don't over do. Keep your limits. 14. Don't take yourself so seriously. No one else does. 15. Don't waste any time on gossip. 16. Dream more while you are awake 17. Envy is a waste of time. You already have all you need.. 18. Forget issues of the past. Don't remind your partner with His/her mistakes of the past. That will ruin your present happiness. 19. Life is too short to waste time hating anyone. Don't hate others. 20. Make peace with your past so it won't spoil the present. 21. No one is in charge of your happiness except you. 22. Realize that life is a school and you are here to learn. Problems are simply part of the curriculum that appear and fade away like algebra class but the lessons you learn will last a lifetime. 23. Smile and laugh more. 24. You don't have to win every argument. Agree to disagree... Society : 25. Call your family often. 26. Each day give something good to others. 27. Forgive everyone for everything.. 28. Spend time withpeople over the age of 70 & under the age of 6. 29. Try to make at least three people smile each day. 30. What other people think of you is none of your business. 31. Your job won't take care of you when you are sick. Your loved ones will. Stay in touch. Life : 32. Always do the right thing! 33. Get rid of anything that isn't useful, beautiful or joyful. 34. GOD heals everything! Read His Word daily! 35. However good or bad a situation is, it will change.. 36. No matter how you feel, get up, dress up and show up. 37. The best is yet to come.... 38. When you awake alive in the morning, thank GOD for it. 39. Don't worry, be happy.
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Wednesday, January 6, 2010
inspiration
wall bals and pull-ups
woke up a little earlier this am. wasn't any easier but trying to get out of the house a little quicker and buy myself a few more minutes on the gym floor.
little sluggish this am. body felt overall good. hams a little sore from yesterday.
warm up
treadmill typical
1/4 mile jog
1 mile run at 8:30
1/4 mile jog
standard elevation etc....felt pretty good on the run. little sluggish to start but i think that's just a result of being generally tired and stressed.
WOD
50 wall ball shots
25 pull-ups
can't really do wall balls at the gym. so i subbed 20# dumbbell thrusters. thought the 20# might be a little chicken before i started. i was wrong.......
did three full rounds. had to break the thrusters down into sets. the first round they were pretty good. 2x25 got them down fairly quick. pull-ups were a non issue. did 15 and 10 felt strong
second round saw the thrusters as 15,15,10,10. they were torture. heart rate up and shoulders burning. pull-ups were good. 15 and 10
third round was very hard on thrusters. 15,15,10,10. heart rate way up needed a little more rest between sets. pull-ups were 15 and 10. did not want to continue....was definitely close to this Am's limit.
forth round 30 thrusters 15 and 15. 25 pull-ups 10,7,and 8.
DOA! done finished
so i failed to complete the 5 rounds but man it kicked my ass good. feel good about that at least.
this is part of the beauty of crossfit. not only is it scalable and for the most part sub-able to make it work at any level and in almost any environment but it constantly pushes your limits. you look at it on paper and say, oh that's not so bad. then you begin and start to reevaluate. but have something to shoot for next time.
25 minutes plus or minus as i wasn't too concerned with the time on this one.
rest day tomorrow so will most likely try to get a long run in on the treadmill. maybe 10k or hopefully a little plus.... we'll see.
gotta spend a little time focusing on the diet. need to clean it up a bit. been pretty good but can be better. holidays are gone so no excuses. although i was really good over the holidays. with the exception of a little too much bourbon on xmas eve. i didn't eat a lot of crap. good food. only homemade sweets and even them in moderation. lots of good meat. good cheese, lots of eggs and and veggies. no holiday weight gain. but its now time to lean it up a bit. gotta drop down a little before the half marathon. catch 22 is trying not to lose the muscle and the strength. it will be a balancing act. going to go pretty hard paleo. seems to be the best option for what i want to do. nothing against the zone but i just can't see myself weighing my food. sorry but thats out. so some more things to work on!!
trying to focus on the positive. don't dwell on the negative. got some good news the other day about some crap that's going on in the personal bubble so that's good. but got some crappy news as well so kind of balanced it out. not going to freak out about it. just ride it out.
little sluggish this am. body felt overall good. hams a little sore from yesterday.
warm up
treadmill typical
1/4 mile jog
1 mile run at 8:30
1/4 mile jog
standard elevation etc....felt pretty good on the run. little sluggish to start but i think that's just a result of being generally tired and stressed.
WOD
50 wall ball shots
25 pull-ups
can't really do wall balls at the gym. so i subbed 20# dumbbell thrusters. thought the 20# might be a little chicken before i started. i was wrong.......
did three full rounds. had to break the thrusters down into sets. the first round they were pretty good. 2x25 got them down fairly quick. pull-ups were a non issue. did 15 and 10 felt strong
second round saw the thrusters as 15,15,10,10. they were torture. heart rate up and shoulders burning. pull-ups were good. 15 and 10
third round was very hard on thrusters. 15,15,10,10. heart rate way up needed a little more rest between sets. pull-ups were 15 and 10. did not want to continue....was definitely close to this Am's limit.
forth round 30 thrusters 15 and 15. 25 pull-ups 10,7,and 8.
DOA! done finished
so i failed to complete the 5 rounds but man it kicked my ass good. feel good about that at least.
this is part of the beauty of crossfit. not only is it scalable and for the most part sub-able to make it work at any level and in almost any environment but it constantly pushes your limits. you look at it on paper and say, oh that's not so bad. then you begin and start to reevaluate. but have something to shoot for next time.
25 minutes plus or minus as i wasn't too concerned with the time on this one.
rest day tomorrow so will most likely try to get a long run in on the treadmill. maybe 10k or hopefully a little plus.... we'll see.
gotta spend a little time focusing on the diet. need to clean it up a bit. been pretty good but can be better. holidays are gone so no excuses. although i was really good over the holidays. with the exception of a little too much bourbon on xmas eve. i didn't eat a lot of crap. good food. only homemade sweets and even them in moderation. lots of good meat. good cheese, lots of eggs and and veggies. no holiday weight gain. but its now time to lean it up a bit. gotta drop down a little before the half marathon. catch 22 is trying not to lose the muscle and the strength. it will be a balancing act. going to go pretty hard paleo. seems to be the best option for what i want to do. nothing against the zone but i just can't see myself weighing my food. sorry but thats out. so some more things to work on!!
trying to focus on the positive. don't dwell on the negative. got some good news the other day about some crap that's going on in the personal bubble so that's good. but got some crappy news as well so kind of balanced it out. not going to freak out about it. just ride it out.
Tuesday, January 5, 2010
snooze-day?
nope. could have. alarm went off and the snooze seemed to follow it seconds later. still freezing here in the north east. brrrrrr. think it was 14 or 15 when i got in the truck this am.
mainsite wod this am. little run, sit-up, hip extension joy ride.
warm up
1/4m jog
1 mile run at 8:30pace
1/4m jog
standard non-sense here. nothing special
was going to do a little strength warm-up routine but skipped it since the WOD was run biased.
WOD
run 400m
25 ghd sit-ups
25 hip extensions
don't have a ghd platform so did the sit-ups on a decline bench as high as it would go. tried to work full range of motion
hip extensions on the standard roman chair type device common to the globo gym
run's 400m at a 7:20-7:30 pace with 2% incline. fairly conservative pace at first but it started to catch up by the 5th round. on treadmill of course. felt good
did all rounds of sit-ups and hip extensions unbroken
lost a little time moving from treadmill to sit-ups etc....
didn't use the stopwatch. roughly 19-20mins on wall clock.
was pretty blasted at this point. was thinking maybe run thru a few drills but was just about out of time. hit the showers and off to the office.
my heads a mess lately. lots of personal drama. bad year ending 2009. hoping 2010 will be better. need to get some shit in order and move forward. thank god for the workouts. they are keeping me sane. letting me sleep at night a little. hopefully by end of the month most of this non-sense will have cleared up a bit. at least to a point where i will know which way i'm headed. drama is lame!! think happy thoughts. gotta focus on the good stuff. have two happy healthy kids and wife.
need to formulate a plan for the 1/2 marathon. have to get a little bit more focused on training. will be putting that together in the coming weeks as well.
till Wednesday........
mainsite wod this am. little run, sit-up, hip extension joy ride.
warm up
1/4m jog
1 mile run at 8:30pace
1/4m jog
standard non-sense here. nothing special
was going to do a little strength warm-up routine but skipped it since the WOD was run biased.
WOD
run 400m
25 ghd sit-ups
25 hip extensions
don't have a ghd platform so did the sit-ups on a decline bench as high as it would go. tried to work full range of motion
hip extensions on the standard roman chair type device common to the globo gym
run's 400m at a 7:20-7:30 pace with 2% incline. fairly conservative pace at first but it started to catch up by the 5th round. on treadmill of course. felt good
did all rounds of sit-ups and hip extensions unbroken
lost a little time moving from treadmill to sit-ups etc....
didn't use the stopwatch. roughly 19-20mins on wall clock.
was pretty blasted at this point. was thinking maybe run thru a few drills but was just about out of time. hit the showers and off to the office.
my heads a mess lately. lots of personal drama. bad year ending 2009. hoping 2010 will be better. need to get some shit in order and move forward. thank god for the workouts. they are keeping me sane. letting me sleep at night a little. hopefully by end of the month most of this non-sense will have cleared up a bit. at least to a point where i will know which way i'm headed. drama is lame!! think happy thoughts. gotta focus on the good stuff. have two happy healthy kids and wife.
need to formulate a plan for the 1/2 marathon. have to get a little bit more focused on training. will be putting that together in the coming weeks as well.
till Wednesday........
Monday, January 4, 2010
monday monday monday.....
back to the grind this am. no slacking and sleeping in till 6am!
up and at it early this am and man was it cold out! yikes!
had to adjust the mainsite wod a little for today to accommodate equipment and such.
really felt like a heavy day but this is the beauty of the crossfit system. constantly varied. definitely would not have picked todays workout on my own.......but none the less off i went...
typical warm up.
1/4 mile jog at 8% grade
1 mile run 2% grade 8:30 pace
1/4 mile jog
the 8:30 pace feels good. going to have to see how long i can hold it. need to throw down a 10k soon and test the legs. need to get a feel for what is in store during the hook mountain half.
going to try to mix in some crossfit endurance work as well. maybe set a couple days a week aside to do doubles. am and pm work out. we'll see
wod
3 rounds
12 muscle-ups
75 squats
can't do muscle ups so i sub dips and pull-ups. usual sub is 3-1. i made it a little lighter and did the following
30 dips
30 pull-ups
75 squats
3 rounds took about 21 minutes. i was slow and needed a few short breaks.
the dips were fine. had to break the 2nd and third sets into 2 sets.
the pull-ups were ok. broke them into sets of 15,10, etc
the 3rd round i switched up my grip a little. didi some chins and some hammer grip just for variety
the squats hurt but they are supposed to. broke them into sets as well. 35-40 and then finish after about 10-20 seconds rest.
was totally cashed out at the end of this. really kicked me good.
no time for anything else. off to the office.
happy monday!
up and at it early this am and man was it cold out! yikes!
had to adjust the mainsite wod a little for today to accommodate equipment and such.
really felt like a heavy day but this is the beauty of the crossfit system. constantly varied. definitely would not have picked todays workout on my own.......but none the less off i went...
typical warm up.
1/4 mile jog at 8% grade
1 mile run 2% grade 8:30 pace
1/4 mile jog
the 8:30 pace feels good. going to have to see how long i can hold it. need to throw down a 10k soon and test the legs. need to get a feel for what is in store during the hook mountain half.
going to try to mix in some crossfit endurance work as well. maybe set a couple days a week aside to do doubles. am and pm work out. we'll see
wod
3 rounds
12 muscle-ups
75 squats
can't do muscle ups so i sub dips and pull-ups. usual sub is 3-1. i made it a little lighter and did the following
30 dips
30 pull-ups
75 squats
3 rounds took about 21 minutes. i was slow and needed a few short breaks.
the dips were fine. had to break the 2nd and third sets into 2 sets.
the pull-ups were ok. broke them into sets of 15,10, etc
the 3rd round i switched up my grip a little. didi some chins and some hammer grip just for variety
the squats hurt but they are supposed to. broke them into sets as well. 35-40 and then finish after about 10-20 seconds rest.
was totally cashed out at the end of this. really kicked me good.
no time for anything else. off to the office.
happy monday!
Sunday, January 3, 2010
waking up the bear
mainsite rest day today. but since i skipped cindy felt i needed to get in and get something done.
warm-up
1/4 mile jog
1 mile run 8:30 pace
1/4 mile jog
obviously have blasted the bodyweight sets lately so mixed up the strength warm up a little
did sets of dips and overhead squats
3 sets
20 dips
10 ohs with 60lb bar
felt good, legs a little sluggish from all the squats yesterday but overall good stuff.
the bear complex
i had first been introduced to this while rowing in college. didnt realize that it was called the bear complex. we used to do it with a steel pipe with those big coffee cans full on cement on the ends. no idea what the weight of it was, 60lbs maybe? we would do reps for time. it was hard.
had brought this into my workouts a little when i was starting to get back into strength training. it has always kicked my ass. saw it posted somewhere and starting doing some research on it. have tried it only a few time crossfit style.
bear complex
warm up 5 x 45 bar
sets
7x75
7x85
7x95
7x105
7x115
the 75,85 and even the 95 where good. all broken no fouls.
105 started to get tough. rested after the 5th rep in the hang position and had a hard time with the push presses on the last 2.
the 115 was tough. had to break it up to get good reps. 3-2-2 but kept good form and only rested maybe 10-15 seconds between. however it was considered a foul as i put the bar down.
this is a great exercise! goal is to work the weight up. start at 95 and climb from there to 135. then keep going. i will use this as a fill in when i can or maybe a sub here or there.
durability?
post the bear back to the treadmill....
run 1mile 8:30 pace
walk/jog 1/4
run 1mile 8:30 pace
walk/jog 1/4 and cool down.
might have done 1 more mile but needed to wrap it up.
overall a good way to start what looks to be a snowy sunday.
go broncos!!!!!
warm-up
1/4 mile jog
1 mile run 8:30 pace
1/4 mile jog
obviously have blasted the bodyweight sets lately so mixed up the strength warm up a little
did sets of dips and overhead squats
3 sets
20 dips
10 ohs with 60lb bar
felt good, legs a little sluggish from all the squats yesterday but overall good stuff.
the bear complex
i had first been introduced to this while rowing in college. didnt realize that it was called the bear complex. we used to do it with a steel pipe with those big coffee cans full on cement on the ends. no idea what the weight of it was, 60lbs maybe? we would do reps for time. it was hard.
had brought this into my workouts a little when i was starting to get back into strength training. it has always kicked my ass. saw it posted somewhere and starting doing some research on it. have tried it only a few time crossfit style.
bear complex
warm up 5 x 45 bar
sets
7x75
7x85
7x95
7x105
7x115
the 75,85 and even the 95 where good. all broken no fouls.
105 started to get tough. rested after the 5th rep in the hang position and had a hard time with the push presses on the last 2.
the 115 was tough. had to break it up to get good reps. 3-2-2 but kept good form and only rested maybe 10-15 seconds between. however it was considered a foul as i put the bar down.
this is a great exercise! goal is to work the weight up. start at 95 and climb from there to 135. then keep going. i will use this as a fill in when i can or maybe a sub here or there.
durability?
post the bear back to the treadmill....
run 1mile 8:30 pace
walk/jog 1/4
run 1mile 8:30 pace
walk/jog 1/4 and cool down.
might have done 1 more mile but needed to wrap it up.
overall a good way to start what looks to be a snowy sunday.
go broncos!!!!!
Saturday, January 2, 2010
barbara is a biotch!
crossfit mainsite wod was barbara. yikes.
after angie the other morning i was feeling it.
got up and saddled up. got to gym about 6:30. late for me but its a holiday wekend after all.
warm-up
jog 1/4 run 1 mile jog 1/4
1/4 jog with 8% incline
run with 2% at 8:20 pace
same 1/4 jog on the way out
Barbara
20 pull-ups
30 push-ups
40 sit-ups
50 squats
5 rounds rest 3 minutes between rounds
did 3 rounds. basically self scaled. otherwise as rx'd
pull-ups were good kipping pull-ups. need to go deeper on the drop. have a tendency to not straighten my arms at the bottom when working for time. but they were fast and felt good.
push-ups could feel the ones from the other day but they were ok
sit-ups were done with slight decline and anchored. felt good
squats were brutal. very draining.
note to self.... do more air squats!!
doubt i will make up cindy tomorrow. at least not in full.
most likely want to run, and then maybe do the bear complex on the barbell. thats always a good and painful way to make up for a rest day. back on the mainsite on monday.
will see maybe do a crossfit endurance wod tomorrow.
till then. over and out....
after angie the other morning i was feeling it.
got up and saddled up. got to gym about 6:30. late for me but its a holiday wekend after all.
warm-up
jog 1/4 run 1 mile jog 1/4
1/4 jog with 8% incline
run with 2% at 8:20 pace
same 1/4 jog on the way out
Barbara
20 pull-ups
30 push-ups
40 sit-ups
50 squats
5 rounds rest 3 minutes between rounds
did 3 rounds. basically self scaled. otherwise as rx'd
pull-ups were good kipping pull-ups. need to go deeper on the drop. have a tendency to not straighten my arms at the bottom when working for time. but they were fast and felt good.
push-ups could feel the ones from the other day but they were ok
sit-ups were done with slight decline and anchored. felt good
squats were brutal. very draining.
note to self.... do more air squats!!
doubt i will make up cindy tomorrow. at least not in full.
most likely want to run, and then maybe do the bear complex on the barbell. thats always a good and painful way to make up for a rest day. back on the mainsite on monday.
will see maybe do a crossfit endurance wod tomorrow.
till then. over and out....
all is quiet on new years day....
thanks for the quote bono!
new years eve was nice and quiet. home with the family. mellow. just the way we like it.
no workout new years day. was thinking of going to gym but got up late and made breakfast for the kiddies. the boys from darkhorse gathered for their new years day ride and i will no doubt be chastised for not attending. oh well......
basically a rest day besides shoveling the driveway and building snow men. and you know what? i am cool with that!
new years eve was nice and quiet. home with the family. mellow. just the way we like it.
no workout new years day. was thinking of going to gym but got up late and made breakfast for the kiddies. the boys from darkhorse gathered for their new years day ride and i will no doubt be chastised for not attending. oh well......
basically a rest day besides shoveling the driveway and building snow men. and you know what? i am cool with that!
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