A Realization

Today I realized what I love so much about Crossfit.  It is the fact that you push yourself out of your comfort zone and begin to like the uncomfortable.  It is the feeling that you don't think you can finish the workout, then when you do, you collapse on the floor trying to catch your breath.  It makes me realize that I am much more capable of doing things than I give myself credit for.  It is being scared of your workout yet you do it anyways because part of you loves the fear.

When I was at the gym today, I took some time to look around at other people working out.  They weren't really pushing themselves.  Just going through the motions, whether it be on the elliptical or lifting weights.  There was no real passion about working out.  It was just like they were there because that is what they are supposed to do.  Sure, some of them struggled with pushing weight around, but no one look physically exhausted, or dripping sweat.  That is what you see in a Crossfitter.

I used to be one of the many.  I just went to the gym and lifted weights followed by some cardio.  Crossfit has changed my perception about fitness.  It has taught me to push myself every day when I am at the gym.  Past what I thought possible.  And on the other side is a healthier, better me.  My realization today is that I am a Crossfitter and I wouldn't want it any other way.

You want me to do how many burpees?

That was my exact thought when I looked at the WOD for today.  I follow a lot of my workouts from a gym in Florida called Crossfit Affliction (www.crossfitaffliction.com).  I like the fact that a lot of times, they combine strength workouts, followed by a Crossfit workout.  Today was no different.  It called for deadlifts 5-5-5, then 150 burpees for time.  I had trouble with the deadlift today.  I did 335 for 5, not really a problem.  Then I went to 345 lbs.  It wasn't the weight that was a problem, I couldn't hold on to the bar.  My hands were sweating and I couldn't get a good grip on the bar.  The gym I go to doesn't have any chalk either.  I did 3 and the bar slipped out of my hands.  So I called it quits on the deadlifts.  On to the burpees.

Almost everyone has done a burpee in some shape or form at some point in their life.  It is a lot like doing a squat thruster.  A burpee is when you squat down, kick your feet back in to a push up, lower your body down until your chest touches the ground, push back up, get back on your feet, and jump up and clap your hands over your head.  That's 1 burpee.  There is an outdoor area at my gym and the weather was decent today, so I went outside for the 150 burpees.  Maybe fresh air won't make it seem so bad.  Wishful thinking on my part.  I started out doing sets of 10.  I was halfway through at about 17 minutes.  Eventually I made it through all 150, 37 minutes later.  There were several points during the workout that I wanted to quit, but I knew that I couldn't.  After I finished the last burpee, I was proud of myself for not quitting and getting through the workout, even if other people in the gym looked at me like I was nuts.

The Aftermath

The day after running my leg for the marathon relay, I wasn't too sore.  The only thing that really hurt were my feet.  Mostly because of the pounding.  So I took Monday off to rest my feet.  But Tuesday it was time to get back to the gym.  The workout at first, like most of them do, didn't look so bad.  As usual, I was wrong.  After 3 sets of squats for 5 reps, it was alternating between pushups and situps.  Just bodyweight exercises won't be so bad I thought.

The workout went as follows: 20 pushups/1 situp, 19 pushups/2 situps, 18 pushups/3 situps, etc. until you were at 1 pushup/20 situps.  The first sets of situps obviously weren't bad, but the pushups I really started to feel the pain.  My arms were shaking by the time I got to about 13 reps.  I had to break the sets to 2-4 reps at a time, but I was determined to do the workout rx'd.  No modified pushups on my knees.  It took 48 minutes, but I did the entire workout prescribed.  I was exhausted.  And today I am definitely reminded of the workout, as my chest is sore and my abs hurt too.  All in a good way.  It turned out that I ended up doing 210 pushups and 210 situps.  Not a bad day's work.

Like a Freight Train

Today was race day.  I had committed to run on a marathon relay team in Toledo at the Glass City Marathon.  My leg was going to be 4.5 miles.  I agreed to do this back at xmas, so I figured plenty of time to train.  But I never did, and up until the end of March, I really had done nothing since July.  Earlier this week I ran for 20 min. which was almost 2 miles.  Now I had to 4.5 miles?  No way in hell am I going to make it.  I told myself that it would take me about an hour to run, maybe a little longer if I had a 12 min. pace.  I had other people relying on me, so I had no choice but to go.  I got up at 4 am and made the drive to Toledo for the 7 am start.  I found out that I was the second leg of the race, so I had about 45 min. til it was my turn.

Here comes my buddy Joe to the exchange point.  He hands me the bracelet and it's off I go.  I get about a half mile in and I'm doing alright, only 4 more miles.  About 1.5 miles into the run, my feet and shins hurt and I am thinking to myself that there is no way I am going to make it 3 more miles.  Then I thought that I could walk for a bit, then start running again.  No way.  I knew that if I stopped, starting back up would not happen and I would walk the rest.  I was moving like a slow freight train, but I kept chugging along and didn't stop.  I just kept telling myself one foot in front of the other, keep going.  I came around the last corner and I saw the exchange point.  I had made it without stopping.  I handed off the bracelet to the next runner and looked at my watch.  51 minutes!  Flippin awesome for me.  Just over an 11 minute mile pace.  And to think that earlier in the week I could only run 20 min.  Crossfit has helped to show me that a lot of limitations are only in your mind.  Once I was able to convince myself that I wasn't going to stop, it became easier.  I do know though that had I not been eating a good diet and doing Crossfit, I never would have made the 4.5 miles.  Like a freight train, I blasted through my mental wall and proved to myself that I am capable of so much more than I thought.

The Chief

This morning I got off of work at 545 am.  Instead of going home, I decided that I would work out because I have some things to do today and I may not be able to fit in my workout any other time.  Today's workout is called The Chief.  It is 3 reps of 135 lbs. power clean, 6 push ups, 9 squats.  As many rounds as possible in 3 min.  5 rounds total with 1 min. rest in between rounds.  Not bad, right?  Guess again.

The first 3 min. not so bad.  Then the squats started to take their tolls.  You figure that a min. rest between rounds is plenty of time, a nice little break.  As the rounds went on, that minute rest seemed like 10 seconds.  I got to the last round and my legs were on fire.  3 minutes were up, and it was over.  I did a total of 13 1/2 rounds.  Not impressive by any means, but Crossfit is about the effort and intensity.   I was smoked.  Time to rest up and if I have time, do some extra cardio in the afternoon.

This Sh*t works

Today I have a 15 hr. work day ahead of me.  I needed to get some sleep cause I have to work til 7 am.  A perfect reason not to workout.  Wrong.  I knew I had to do something today, so I figured that I would at least go for a jog.  So I woke up, laced em up, and hit the pavement.  My goal is to add 2 min. each week, which would have me running for 14 min. today.

I hit 14 min. and was feeling really good, so I kept going.  Before I know it, I had been jogging for a full 20 min.  It wasn't at a record setting pace, but I kept running for the full 20 min.  Crossfit really works.  My cardio has increased quicker than it ever did with regular weight training and cardio after.  I know 20 min. isn't a long time to be jogging, but it is 8 min. longer than last week, which is a huge improvement.  And I weighed myself this morning and I'm down 11 lbs!  This journey is off to a great start.

Row, row, row your boat

Today's workout involved using the Concept rower.  Rowing is a great alternative to running.  For me, they both equally suck.  Before the rowing began for today's workout, there was a strength WOD (Workout of the Day) that was 3-3-3-3 OHS (Overhead Squats).  I worked my way up to 135 lbs. for my last set, but only was able to get 2.  I lost my balance.  Then after a short rest, it was 4 rounds of all out rowing for 500 m with a 3 min. rest in between rounds.

My goal was to get all 4 rounds under 2 min. each.  Round 1-1:54, so far so good.  Round 2-1:57, still on pace.  Then the burn in my forearms from yesterday's workout kicked in.  Round 3-1:58, doing good but my forearms are on fire.  The last round was going to really suck, but I was determined to keep it under 2 min.  As I approached the final 100 m, the 2 minute mark was fast approaching.  It was an all out sprint.  Time!  1:59.  Goal reached!  As I fell off of the rower and laid on the ground, I had the song Row, row, row your boat playing in my head and I laughed.

Keeping Track

Today's workout was Helen.  It is 3 rounds of 400 m run, 21 kettlebell swings at 55 lbs., and 12 pullups.  Last time I did this workout was in Nov. 2008.  I did it in 15:38 then.  Of course, I had been Crossfitting regularly for 3 months, not 3 weeks.  I was realistic and my goal was under 20 min.  I started off pretty good, but then came the pullups.  I hate pullups.  I got through the first round in about 6 min.  By the time the 3rd round came, I was smoked.  My forearms were on fire, I could barely breathe, and all I wanted was a drink of water.  I convinced myself that I could drink water when I was done, only a few more minutes.  I finished the workout in 20:30.  30 seconds longer than I wanted to, but almost.  

This workout helped me to realize that by writing down my workouts and times, it gives me a reference point.  Right now, my times are a starting point.  Not the best times, but I know that they will only get better.  In a few months, I will revisit some of these workouts to measure the progress I am making.  As for now, I am happy with my progress.  I am averaging 3-4 lbs. of weight loss a week and feeling pretty good. I am optimistic that when I do these workouts again, not only will my times be better, but I will be lighter too.

A day of Rest

Today is a rest day for me.  I definitely need it.  With Crossfit, they recommend a 3 day on 1 day off workout schedule.  My entire body aches after these last 3 days.  Yesterday's workout took me 51 min.  Only 6 min. longer then my goal of 45.  Next time I will get it. 

This week has been a really good week for me.  I have not steered away from my diet and my workouts have been great.  I am starting to notice that I have more energy during the day and I don't feel so sluggish all of the time.  My cardio seems to be improving too.  While my workouts still suck, I don't need as much time to recover afterwords.  I actually am starting to look forward to the next grueling workout. So,  I am headed in to week 4 of this journey anxious for what's in store and optimistic about the end result.

The Filthy Fifty

Today I decided to do the Filthy Fifty workout.  It sucks, but also incorporates a lot of exercises.  Under 25 min. is what people in good shape do it in.  I am hoping for under 45 min.  We will see.  The problem with my work schedule is that on the weekends that I work, I get up, eat breakfast, and it's almost time to go back to work.  Before I would just sleep a little longer and watch some tv and tell myself that I need the rest more than working out.  What a lie.  I still got 7 hrs. of sleep, ate breakfast today and packed my lunch.  And I still have plenty of time to get a workout in.  


I am learning to make working out a priority for me.  It is all about time management.  I don't need to watch tv for an hour and skip my workout.  What is more important, watching some show, or getting in shape?  For a long time it was watching some show.  Not anymore.  If I really want to, I can DVR it.  So today I tackle the Filthy Fifty, tomorrow something else.  As long as it is helping me to have a healthier me and a healthier lifestyle I am all for it.


Today's Workout:
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood-35 lbs.
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Heavy workouts suck too

Today's workout was a strength workout followed by a heavy lifting metcon.  I didn't think that it would be too bad.  After yesterday's workout, I don't think it could be any worse.  I started with a warmup of stretching out and some squats, pushups and burpees.  I also did a half mile jog at 6 mph on the treadmill.  I felt pretty good after the warmup and thought that the workout would go nice and easy.  WRONG!

I started doing the bench press, which was the strength portion.  Not as strong as I would have liked, but hey, you have to start somewhere.  After finishing the strength portion, I set up the bar for deadlift.  The 15 min. metcon workout called for 5 deadlifts at 315 lbs. and 10 toes to bar, as many rounds as possible.  I can't quite get my toes to the bar, so I modified those and did knees to elbows.  Still, it sucked.  About halfway through, a callous on my hand ripped open on the deadlifts, which makes the rest of the workout a pain in the ass.  I pushed through and got a very disappointing 4 rounds.  Man, was I smoked though.  This workout brought me back to reality.  It taught me never to underestimate a workout, because heavy workouts suck just as much.

Thank You

People have given me several compliments saying that they enjoy reading my blog.  Some have even said that I am inspiring them to work on living a healthier lifestyle too.  Yesterday I was given a great complimnet from one of our friends.  She told me that reading about my journey has inspired her to work out more.  When she wants to quit, she told me that she says to herself, "Come on, 2 more minutes.  If Bill can do it, so can I." because after reading this, she saw that I could.  That motivates me to continue on.  Today was a great example of that.

I decided that I would do the Lumberjack workout.  Holy sh** did it suck.  I got about halfway through the workout and I wanted to quit.  I had been going for 30 min. and I was only about half done.  Then I thought about what my friend said yesterday, "If Bill can do it, I can do it."  That little thing helped to motivate me to get through the workout.  I finished it, 1 hour and 6 min. workout, but I finished it.  And I have anyone that reads any of my posts to thank for that.  Thank you for taking the time to read about my journey and know that I am inspired by the fact that I may have helped someone else start their own journey.

Here was today's workout:
20 deadlift @275 lbs.
run 400 m
20 kb swings 70lbs.
run 400 m
20 overhead squats 95 lbs. (scaled from 115)
run 400 m
20 burpees
run 400 m
20 pull ups chest to bar
run 400 m
20 box jumps
run 400 m
20 db clean and squat 40 lbs. each
run 400 m

I am not a gymnast

So then why do I have to use rings like one?  Crossfit will have you doing exercises that you aren't comfortable with at first.  The key is to try them to the best of your ability and eventually they will get easier.  

The workout I did on Monday was power snatch 2-2-2.  Then after a brief rest period, 8 rounds of 3 front squats with 185 lbs. and then 8 ring dips.  I absolutely hate ring dips.  I have enough trouble with regular dips.  Now I have to do 8 rounds of them on the rings.  I don't know about anyone else, but if you aren't used to using rings, they are a pain in the ass.  Trying to balance myself and do dips is next to impossible for me right now.  But instead of not doing them and doing regular dips, I did modified ring dips.  I stabilized my feet, but still used the rings to work on getting more comfortable.  I know that eventually I will be able to do ring dips.  Right now, I am ok with having to modify them.  I know that I will never be a gymnast, but one day I will be able to use the rings like one.

A step backwards

So this week I didn't do as well as I hoped.  I followed my diet for the most part, but fell off the wagon a few times.  Not in my workouts as much as my diet.  I ate a few things off of my diet.  I had a couple of beers.  I will weigh myself in the morning to see if I lost any weight this week.  If I didn't, that's life.  The important thing is that I realized that I strayed off the path and didn't stay there.  I have to be realistic about my diet.  There are going to be times that I stray, but the important thing is to make sure that it isn't too far or too often.  Once in a while is alright.  It is healthy and a way for me to keep my sanity. 

I head in to week 3 optomistic about it.  I have a refocused mentality for my diet and workouts.  I know that I took a step backwards, but I am determined to move 2 steps forward.  I can't dwell on the past week, because it is now out of my control.  What I can control is how I deal with my set back.  I choose to be in control of my destiny.  I choose to move forward and not let a small step backwards discourage me.  Life happens and it is how you deal with it that ultimately determines if you succeed or fail.  I will succeed. 

1 notch at a time

I am almost done with my second week, and I am feeling pretty good.  Eating a clean diet has given me more energy.  I don't feel so sluggish and tired all the time.  I have even noticed that my clothes seem to be fitting a little more comfortable.  Not so much pressure around the buttons.  The working out has been helping too.  My cardio and strength are getting better.  The workouts aren't getting any easier, but my times are getting better.  Overall, I just feel better all around about myself.

At work, I have to wear a belt with my pants.  Today, when I put on my belt, it was a little loose at my normal notch.  I moved it in a notch and it was comfortable, WOOHOO.  Another little thing that keeps me motivated.  It helps me to realize that this lifestyle change is definitely a good thing.  I am very happy with my progress so far and I know that this is only the beginning.  And that makes me excited about things to come.

Pick em up, Put em down

This week I had set a short term goal for myself.  Not a weight loss goal, but a small fitness goal.  It was to increase my time running by 2 minutes.  I would be going from 10 minutes of running last week to 12 minutes this week.  To me that would be an attainable goal.  So I laced up my running shoes and headed out of the garage to jog around my neighborhood.

It started out rough.  My legs felt heavy and I didn't have a whole lot of motivation today.  As I was listening to my Ipod, the running cadence I was listening to said, "Pick em up, put em down."  That is exactly what I did.  I just kept picking up one foot and putting the other down.  About 5 minutes in to the run I started feeling pretty good.  My legs had loosened up a bit and I told myself that 12 minutes wouldn't be a big deal.  I kept picking my feet up and putting them down and before I knew it, I ran for 12:30.  30 seconds past what I was planning.  I know it isn't a lot, but it is something.  And for me, reaching a short term goal only motivates me more to keep going.  When I look at the end result of where I want to be, it seems almost impossible.  Accomplishing short term goals reassures me that I am headed in the right direction.  All I need to do is to keep picking my feet up and putting them down, moving forward towards my long term goals.

A tractor tire and a bitch named Fran

The bitch I am referring to is a Crossfit benchmark workout.  It doesn't sound bad on paper, but this workout sucks a**.  The workout is a coupling of thrusters w/95 lbs. and pull ups done for 21 reps, then 15, then 9.  Not that bad, right?  WRONG.  And for me, pull-ups are my a big weakness of mine.  In Crossfit, you are forced to confront your weaknesses and deal with them head on.  That is what is great about it.  I easily could have done something else, but if I don't work on what I am weak at, then I won't get any better at it.  So, I sucked it up and did Fran today.  Just over 20 minutes.  That is a terrible time.  Just to give you an idea, an average time is anywhere from 5-10 minutes.  The elite are usually 3 minutes or less.  I did the work out as prescribed, which means that I used the recommended weight and no assistance/bands on the pull ups.  It would have been easier to do assisted pull ups, but I won't get any better taking the easy way out.

After completing Fran, I decided that I would do an active cool down.  At work, they have a tractor tire, probably somewhere between 400-500 lbs.  I thought  it would be a good idear to do 10 minutes of tire flips in the parking lot.  Working out outside is much better than being inside the gym.  And the barbaric aspect of throwing a tire around is very appealing to me.  I got some strange looks from people driving by and co-workers, but who cares.  After the 10 minutes were up, I was completely exhausted.  While I was trying to catch my breath, all I could do was smile because today I knew I had a great workout.

6 lbs.

So, 1 week has gone by and I am pretty happy with things, I am down 6 lbs today.  I have been eating a clean diet and I managed to work out 5 days last week.  I was feeling pretty good this morning when I woke up and headed for the bathroom scale.  And this morning, the scale, for the first time in a long time, was my friend.  I had started out last week at 286.  Today, I weighed 280.  6 lbs. in 1 week!  I was ecstatic.

I know that in the beginning, weight has a tendency to come off quicker.  6 lbs. is a great start.  I know that it will slow down, but as long as the number keeps going down. This morning it was nice to get that little boost of encouragement to know that my lifestyle change is working.  I am hoping that this week I am able to keep moving forward.  I know that this is only the beginning and that I still have a long way to go.

Comfort Zone

For most people, life is lived inside their comfort zone.  Everybody has one.  That place where you can go through the motions and not have to really think about what you are doing.  You are comfortable in that place.  When life gets hectic or things are unfamiliar, you are forced to be outside of your comfort zone.  The great thing about Crossfit is that it teaches you how to live outside of your comfort zone.

Today's workout had 2 things that I am terrible at, pull ups and sit ups.  The pull ups because of my weight, and the sit ups because of my body by Miller.  About 10 minutes into the workout I was leaving my comfort zone.  I was out of breath and covered in sweat.  People at the globo gym were looking at me like I was insane.  It would have been easy to just stop and call it a day.  Crossfit teaches you to keep moving at your own pace, regardless of what anyone else is doing.   It teaches you to realize that life outside your comfort zone is not always a bad thing.  So I stopped being concerned with the people watching me and what they were thinking and continued, 1 rep at a time until I was done, 48 minutes later.  I needed to be outside of my comfort zone because being in that zone is the reason I am where I am today.  Being outside of my comfort zone is the only way to make any changes or progress towards where I want to be.  I am learning that the more you life outside of that zone, the more comfortable it is to be there.

Today's workout:
7 rounds
5 pull ups
10 push ups
15 air (body weight) squats
20 sit ups
25 double under jump ropes