The Mill: The calendar has changed over to February. That internal clock has opened up a can of whoop ass from Captain Insano's playbook. My body has been programmed for year's that the winter months are when championships are won. Practicing inside a poorly lit gym, with room for one regulation size base path, batting cages crammed up against a wall, and barely any room for a catcher to squat behind a hitter could not stop you from getting better. You must. There's no excuse. Everyday, I would put on the sweat stained catchers gear jacked up for another mentally and physically tough day at the park (gym). If we didn't work to get better then why did we do it. Sure it was fun, but I'm sure losing would have sucked. Putting in the effort and grinding everything out was the only way we knew how to get better. I'll be the first to tell you I wasn't that good, but I tricked people in to thinking I was because no one was going to out work me. Bloody knees and bruised arms were all a part of getting better, of improving. There was no other option. Now it's bloody shins and bruised shoulders. Improving doesn't stop because you stopped playing. It's a life long process. Self-motivation. If you don't have it, find it, if you don't know where to look, ask for it, and if you don't have anyone to ask, well good luck. Nah, I'm just playing. We're all here to help. Self-motivation is what keeps you going when nothing else will. What gets inside you? What gets your fuel pumping? As a coach it's important to find what triggers each player. Find their passion and switch it on. They will fuel off of your enthusiasm. Also, as a coach it is important to know what is important and maintain balance between home and the field. Early blog shout out to my awesome wife! My mom, who's a saint, told me the other night "never hold anything back". I thought about this for while outside of the context in what we were discussing. This little 4 word phrase has a lot of merit, right? In terms of training, you shouldn't max out everyday, but you should give max effort in what you're doing everyday. You cannot just go through the motions. You're not improving, you're wasting time. And wasting time doesn't happen. Approach each day as a new day to start kicking ass. Don't hold anything back in the weight room, at work, and especially in life. Talk to people. Call your friends and family. The people that matter should know. "Never hold anything back". In guy speak that's a text about who should get in the hall of fame or the "remember when" texts/calls. Sometimes life can get busy, slow it down, take a deep breath, and dominate everyday!
The Mill: Work has definitely got in the way of keeping up with this blog. But, I didn't want any of the 7 readers to feel like I abandoned them in the heart of winter. A lot has happened outside of the training world since the last post. But I won't put you through those ramblings. Lately my training has been a mixed bag of just about everything. Is this good? It works for me right now. Just think of it as the 91st day in P90x. My training goals haven't disappeared there are just some more important than others. Like for example, staying healthy. My awesome wife just told me last night that she hates it when I hurt my back. I usually do trying to pull too much too soon. I usually become a big baby and then she ends up taking care of our son and me. Not a good combo. I tend to whine more. Health and moving everyday have jumped past hitting the next deadlift PR. Sad but true (everyone needs a little Metallica in their life). So the training sessions have gone in a crazy bell curve over the last month. And consistency is a major ingredient to a training program. Just like how umpires can be consistently inconsistent so is my training. But in a good way and no one will be ejected for it. It's something that works for me right now, and I'm sure it will change as soon as the season hits. By the way, the front squat got me hook, line, and sinker. It's January now, and you know what that means. The gym is packed. I'm talking to the brim every hour of the day. And that means more weight lifting gloves. It really tests your mental toughness to stay focused on each set/rep. With it being so full it's easy to get distracted and just go through the motions. People talking/yelling, leaving shit in the squat rack, and mingling. Don't get me wrong, it's not like I'm a Scrooge in there but there's a happy medium. Even the reps that suck a little bit more than others. Concentrate on what you're doing and not on what other people are doing. Get your work done. Get better, and leave a bad ass. And contrary to popular belief flexing in the mirror is not bad ass. You know who was a bad ass, Rocky, in all six films, but especially in IV. For your viewing pleasure. Spoiler alert, Rocky beats the Russian. Get outside and train once in a while too.
Who are when no one is watching? How do you train? With the same intensity and passion? You need passion to be successful. With passion comes enthusiasm and life domination. It's up to you to make it happen. Move often and kick ass everyday. Whether the machines are full or not you still need to push yourself on the squat rack. It's your life. Take control.
Here's a little shepards pie of my latest training sessions. Strength work not included
3 rounds
200 m
7 db push press 50lbs
14 ring pulls
Time- 7:38
and....
5 rounds
5 chest to bar
10 thrusters w/ bar
15 kb swings 45lbs
Time- 9:24
These 2 were done right after each other...gassed
Run 1000m
100 push ups
10 snatches @115
15:01
Helen
3 rounds
400 m run
21 kb swings
12 pull ups
13:36
7 minute burpees or 7 minutes of pure anguish, hell, I think you get the idea
77
Filthy fifty 30:43 PR
AMRAP 20 minutes
10 front squat 115lbs
10 kb swings 53lbs
10 burpees
7 rds +3 fs
Cindy
AMRAP 10 minutes
5 pull ups
10 push ups
15 squats
11 rds
Quick shout out to the Christmas Carolers and a sincere apology that I suck as a basketball player.
The Mill: Bare with me on this post. The trick is waking up and realizing that today could be that day. The day that you have a profound impact on someone else's life if only for a moment and help change the world. Well, this past weekend, The Chiller was held at Callahan Park. A little background for ya on this one, The Chiller was a Crossfit type competition with a twist. See I don't have traditional equipment. I own tires. Period. That's it. We borrowed everything else like the kettlebells, fire hoses, kegs, wheelbarrow partner walks (not mine)and pretty much anything else that was involved. And we didn't even bring our tires down for this one. Anyways, The Chiller consisted of 3 workouts in the cold rain. These weren't standing overhead press type workouts either. The competitors (God bless 'em) did keg facing burpees, sit ups, carried fire hoses (wet and muddy), and a bunch of other unconventional workouts that put them face to face with the mud. I loved it. Not so sure they did.
This group of competitors were determined to finish each workout and each rep that thrown their way. Again the community of Crossfit and all the competitors amazed us. People showed up in shit weather to raise money for children in need. When we scheduled this competition we were hoping for a light dusting of snow to "chill" it down a bit and give it that winter touch. The rain never stopped. Literally, never stopped. From the time we started setting up to the time I walked into my house it just flat out poured. Regardless of the weather, and the conditions, the competitors dominated each event. To the nuts and bolts of it now. The competition benefited the ELF Fund of Bradford, PA. The ELF Fund is an organization that provides children and senior citizens in Bradford a gift during the holidays. Most of us have something to open, something to hold, someone to thank, and something to be thankful for during the holidays. Not that a gift is the most important thing by any stretch, but it's the idea behind it. I have always been fortunate enough around the holidays, yes even the year of the Shadow action figure circa 1994, to have those feelings. Thanks to all involved in The Chiller children in the Bradford area will be able to share those same sentiments.
Finalists...Congrats!
The bad ass, kick ass, and awesome competitors in The Chiller woke up on December 2nd and decided that they were going to make a profound impact on people that day. It was quite remarkable to see everyone show up and battle the elements on Sunday. FYI, the volunteers were awesome.
The squad....awesome. Period.
Our competitions are designed to test a little bit of everything using nontraditional "weights". We want you to experience the blue collar of it all and shake the weight room for a day. Pack your lunch and go to work. When I get to that point of feeling spoiled by the weight room I usually go throw some tires around and bang them with a sledgehammer. Just sayin'. It's good to get out in the elements and do some different things and that's just what we like to offer. Everyone at these competitions has deadlifted, but how many of them have a carried a fire hose or put a tire around their neck? I'll give you the answer for that one, maybe 3. Everyone gets the chance to compete and put their skills on the line. Not everyone is a games athlete. I'm the furthest thing from it which is why I love these types of competitions. A lot of people stepped out of their comfort zones for this one we loved every minute of it. Brent, Sarah, Shane, and Whitney are beginners to this whole competition thing and for some it was a lot different than working on the bench. A s/o to all of them and a big one to all the volunteers as all EJ, AD, and Montecalvo (I know he wants his name in here).
This is a simple reminder that with the bad daily news that is seen on our tv's, phones, and all over the media, that people still do kick ass. The good always outweighs the bad any day of the week. One way that we like to portray the good is by having people compete and train in this kind of environment. There is a method to our madness. And just so you know we did these workouts too. It was snowing and crazy early in the morning, but they were done nonetheless. From the competitors to the volunteers they all showed the good no matter how small the scale was on Sunday. Good exists, and it exists right in our backyard. Do it. Live it. And kick ass everyday.
Just a little something on a side note to college students feeling stressed during finals week. Hit up the weight room. It's never crowded during finals week and it helps not only clear your head, but it keeps you physically and mentally strong for those dreaded tests. Here's a hint though if you're thinking about heading over to the gym; use the squat racks, barbells, and dumbbells. You'll be all set and feel like dominating those tests....after you dominate your workouts. That's my opinion on the matter. Oh, one more thing, no machines during finals week either.
Hammer Mill Workouts
The importance of intensity and consistency in the weight cannot be stressed enough. Ran in a little problem last week when I got all crazy with the deadlift and one quick movement later I could barely stand straight up. Just one of those times when I got too excited and my form went to shit and my back was shot.
This past week I loaded up on dynamic effort lifts and the butcher. In my opinion and Elitfts opinion the butcher/prowler is the single greatest tool any athlete can use. I bear crawled, pushed, pulled, sprinted, loaded it up, used light weight, and just about anything else this week. It helped heal my back and kept me moving.
Tuesday
20 Minutes of
Butcher push, 60ft
Butcher bear crawl, 60 ft.
10 pull ups
Don't know the rounds....I just kept moving
Day 1
Dynamic Effort Bench Press 3x9 @135
Day 2
Dynamic Effort Box Squat 2x10 @185
Dynamic Effort Front Box Squat 2x10 @155
Dynamic Effort Back Squat 2x10 @155
Day 3
Dynamic Effort Shoulder Press 3x9 @75
Bands with the shoulder press
Oh the butcher....my lone friend in the morning
S/o to CORE this morning
You can expect some more pictures too because my awesome, beautiful wife bought me one of those things to take pictures with in the weight room. One more thing, embrace differences instead of hiding from them.
S/o to Jake and Nicole on their new addition Levi!
The Mill: Try to read from top to bottom on this one.
Training has been really awesome lately following CORE with a
hybrid of some Crossfit. We've been focusing on sumo-deadlifts and
front squats this cycle, and I have to tell you that my hammys are
getting worked. I had the recent opportunity to travel for work and
train with my brother at CORE doing some speed front squats. Surprise, surprise I'm wearing gray. The workout was a little front squat (video) and some heavy sumo's. Again, fried hammys. Sounds like bacon, huh. Trust me not as good.
Doing the push press, kettlebell, ring push up combo was that gut-busting workout I've been waiting for the last week or so. It was a different environment last night compared to the early morning workouts. There were actually people in there last night. I almost ran for cover when I saw them walking around the weight room. It's been so long since I've seen anyone in the gym not just on the elliptical. It was refreshing, and in a way, the kick start that I needed for the workout. A little background first to let you know that I usually, most always workout in the morning or on my lunch break. My wife and I alternate mornings to workout so the lunch quickie has been a part of my repertoire lately. I've found it very difficult to wait until I'm done with work to finally go to the gym. Crazy? Probably. Do I care? Not really. I was excited all day for this workout, like almost border line obsessed. Do you remember how you were on Christmas Eve when you were little? Can't sleep, can't eat, just pure excitement. When's Santa coming? Are the reindeer outside? Did I hear hear something on the roof? How's he going to get in if we don't have a chimney? That's how I felt yesterday at work. All I wanted was to go over there for 12 minutes and see how many rounds I could get. How much was it going to suck? Can I do it all unbroken? (no) Different questions were running through my head.
Well, I had to settle for the 5pm shift. And to my surprise, really wasn't that bad. But it wasn't too crowded because all the students went home for break. I think a workout partner is in order at least a few times per week. As for the workout itself, well, it tested a lot that's for sure. But big part of the weight room is trying to push through your normal limits and see how much you can handle. This one did just that. My arms were done, my forearms were fried, my hands turned into the claw, and my I almost fell backwards during the last set of kb swings. Yeah, I was that guy. It sure felt good to beat the hell out of myself last night. A nice little reality check for the weight room. Keeps you humble that's for sure.
For time: 15,12,9 Bar Facing Burpee Box Jump 50# KB Swing
5:57...this was a nice little gut buster and quick hitter. 11/20 AMRAP in 12 minutes 5 Push Press, 135lbs 10 Kettlebell Swings, 70lbs 15 Ring Push Ups 5 rounds + 1 push press....this one was brutal
11/21 Five rounds for time Weston - Hero WOD revised Butcher Push 400ft, 135lbs 620 ft. Farmer's Walk, 45lb DB's 160 ft. Waiters Walk, left arm, 45lbs 160 ft. Waiters Walk, right arm, 45lbs
45 minutes and some change... This one got broken up in the middle for 15 minutes with some conversation. The clock was at 28 min. when he walked in and 45 mins. when I started back up. In all fairness about 45 minutes for the work to get done. The clock read 59:57 when I finished the 5th round. I loved every minute of this workout. Back to back grueling workouts and now time for the stretchy pants. Well, Thanksgiving is right around the corner, or I guess tomorrow. All the Christmas decorations are out everywhere. Not at our house. I'm in no hurry to put up our tree so our son can constantly put his hands on it. Plus I like to let things develop a little bit over the course of the next few weeks. Let Thanksgiving happen first and enjoy the day. Eat, drink, workout, or whatever gets you going. It's the one day a year that you don't have to do anything. We're going to cook, but we're not going to stress about it. What's the point? Enjoy it. A simple reminder for everyone through the holiday season. Sure gifts are cool and it's always nice to get a new set of rings or lifting bands, but what is all about? The people. Yes the people. I have been truly blessed with a one of a kind family and really awesome friends. And of course the readers of this blog. But chances are most of you fit into one of those two categories. I've been lucky enough to have some of the friends literally my entire life, and a family that is ridiculously supportive and awesome. It's important to let those people know what they mean to you. Sure I use this blog as a buffer because I don't do well face to face with the words. Text, email, phone call, whatever you want. Let 'em know. A huge shout out to all the readers! Have an awesome Thanksgiving. Also, a new competition is coming to Bradford, PA. You can find us on facebook here or register here. It's a coed team competition and the proceeds will benefit the ELF Fund in Bradford. Check it out. It's December 2nd at Callahan Park and the deadline to register is November 29th.
Here's the crew....
I know..back to back posts, but hey, they deserve it. And there's more that aren't pictured for sure...
The Mill: Well, I'm going to try to knock off some rust here so stay with me this might take a while. It's been a while since the last post, but that doesn't mean the Hammer Mill stopped or that I stopped for that matter. A lot has happened in politics, weather, a wedding, World Series, and on talk radio over the past two months. I have spent the last 2 months on the road for work which meant late nights, eating garbage (mostly coookies and pizza for some reason), and basically just unhealthy living but only past 8:00 pm. In that time I visited many different gyms in Pittsburgh, State College, and wherever else my rental landed me. By the way I love rental cars for obvious reasons. I would like to thank Victory Sports Performance for welcoming me in while I stayed in State College, PA. In those two months I stepped out of just training with Crossfit and into Core Athletics programming style. It's something that I've tried to do in the past an it's worked out great. Core is an all around training method for sport and life. I was hesitant at first to switch from following Crossfit's main site, but I'm glad I did. I needed a change. The big 5 haven't moved anywhere in about a year. Now before you get all up in arms about the numbers remember that improving each day is vital, and the big 5 really didn't improve much. In September 2011 I pr'd my dead lift at 375 with JH, and I couldn't even come close to that over the last year. That day I pr'd in something else like 5 rep max but I can't really remember. The only lift to increase was my clean. I get super pumped on cleaning days. Cleaning not to be confused with house cleaning, those days I dread. Power cleaning is like Christmas in the weight room. You dream about it the night before and sometimes you get too excited to sleep only to wake up and have the real deal waiting for you. Something that was the same, yet different, in September '11 and now is that I had a workout partner, and the training program was strength and conditioning. Not just conditioning. I thought that I was "over" conditioned and throughout this past year I could fly through workouts and crush previous times, but I wasn't getting stronger. Strength takes longer to get back than conditioning does, and I know how conditioned I want to be. Anyways, the common denominator's are workout partner and program. I have been following the Crossfit main site for the last three years, but also implemented my own strength component, so for the CF following out there I still enjoy it for sure. Just needed something else. It's no secret that if you want to increase strength and speed you need to dead lift, squat, and press.
Last week I pr'd my dead lift at 385, box squat, bench and shoulder press while performing conditioning workouts as well. For the record, I hate the bench and shoulder press. Someone back in high school told me that benching was bad for baseball players so I didn't do it for the last 7 years. So, my bench just surpassed my junior year mark. That was in 2002. But, training is a life long endeavor and not an overnight fix. I'll take it. Bench pressing, if done correctly and in moderation, is fine for baseball players. Be an athlete and dominate.
CORE's program tests you physically and mentally throughout the training cycle. I've recently bought a Butcher to do the training at home since it's a staple in the training. And something that I've obviously missed out on. It would take forever to post the last 2 months of workouts, but if you're interested in seeing the workouts just visit CORE's facebook page.
Traveling for the last 2 months allowed me to spend some considerable time with 2 of my 3 brothers (youngest of 4). The third, closest in age, is in T-city spreading his knowledge and making sh@# happen. My 2 oldest brothers live in the same town and work/run/operate/train/change lives at CORE Athletics. I told you that to tell you this, I am now a huge believer in training partners. I think before I just talked myself into that training alone was the best way simply because I train at an hour when no one else is in the gym. Especially on a college campus. Fact - the last 2 days I was the only one in the whole fitness center for about an hour or so. I was able to hit 10 rep pr's, single pr's, and have an overall better atmosphere in the weight room with them as partners. But, those times are over, back to training alone. That doesn't mean that training alone is for the birds. It has it's place, but now I've found a balance. However, testing my limits with a partner will allow me to feel more comfortable testing them without. Challenges in the weight room let us know that we're still kicking. So, I've contradicted myself a little because prior to this post I was a firm believer in training by myself. Now, I guess I'm soliciting for a potential partner. Requirements - No lifting gloves. Period. Don't be that guy. Outside of that all is welcome. My wife is a great lifting partner, but our schedules don't quite jive for the weight room during the week, and JH and BM lift in the afternoon.
Also, I'm preparing a few youth athletes' training programs for the winter and if anyone is interested just shoot me a message. Online strength and conditioning programs and consulting. Email at hammer.mill.blog@gmail.com or leave a message on here.
I'm thinking of another Crossfit style Throwdown sometime after the first of the year. Other items on the docket are basically for you to kick ass everyday in whatever you do. Be the best person/human everyday. Eat right, lift right, live right. Maximize the day! And most importantly enjoy your family/friends!
In case anyone is curious how to donate to the Hurricane victims click on the link below. Our thoughts and prayers.... Red Cross/Hurricane Sandy
The Mill: I'm still fired up from the throwdown. I've never lost faith in my family, friends, the
people I come in contact with on a consistent basis, or anyone for that
matter, but all the recent, devastating news nationally and world-wide
has left me speechless. Where is the human kindness? How come we don't
hear about that as well? I'm an optimist through and through. People
are flat out awesome Here's where the people involved in Extreme Throwdown and the Crossfit
Community helped re-install human kindness, positive motivation, selflessness,
willingness, work ethic, friendliness, and straight up awesomeness. The
sponsors that we received were so gracious in donating products to
benefit such a great cause, CARE for Children. People were/are amazing. Our goal for the competition was raise awareness of CARE and money for their rebuilding process. We also wanted to give people in the region the opportunity to experience a Crossfit type of competition and atmosphere. With all the great people involved I think we accomplished all three of those goals.
We wanted to create a competition that got people out in the elements, away from the gym, and into a blue collar battle. Show up, brown bag it, and go to work. All 25 competitors showed up, brown bag it, and went to work. Machines were non-existent, and outside of kettlebells, traditional weights were too. The competitors made the day with their emotions, determination to finish, and their drive and passion for the entire group. Sure people wanted to win, but everyone sure as hell wanted everyone else to compete and compete hard. That's the community. That's what we wanted to be present at the throwdown. A positive, competitive atmosphere that kicks ass. I loved it. New competitors, new to Crossfit, new to working out, you name it and they were there. My wife competed in her first "Crossfit" competition and loved it, and I hope there were others too who experienced what she did. The competitors, spectators, volunteers demonstrated what is best about the community, camaraderie, and passion in developing people of all abilities.
The Crossfit Community blew me away the last few months. I don't belong to a gym or workout in groups so I know that I'm missing that part of the community. Which is the community. I never fully understood or appreciated the community and all that they could do. It's not just about being healthy. It's about building relationships, helping others succeed, and improving everyday. A lot like life, right? With Crossfit, being healthy fits right in the mix. Human kindness. Is it really that simple? I know Crossfit isn't end all be all, but the community all across the country came together to help support CARE for Children and the competition. They could have just blown us off and said no or not responded at all, but they all responded along with local companies. Witnessing the competitors work so hard throughout the day to finish one more rep, get one more tire flip, stand up on the last lunge, and watching them be willed to the finish line was absolutely amazing. That stems from the community. It opened my eyes to whole new level of Crossfit. It's where sweat, blood, puke, scars, and blisters are welcomed and encouraged. It's an outlet to continue or begin to compete against others and yourself. It's where everyone wants everyone to be successful.
This is one bad ass crew!
Extreme Throwdown 2012 - Bradford, PA
Extreme Throwdown WOD's
#1 - "Wicked"
2 Minutes at each station
Tire Flips
Tire Jumps (box jumps)
Pipe Press (shoulder press)
Burpees
#2 - "Explosion"
20 OH Walking Lunges with pipe
Tire Course
Farmer's Carry (about 100 yards)
600 Meter Run (estimated prior to comp. at 400m based on time)
Farmer's Carry (about 100 yards)
Tire Course
20 OH Walking Lunges
Final Round - Top 3 Men and Women
"Bear"
5 Rounds - Each round is 90 seconds with a 30 second break in between each round
25 Meter Bear Crawl
25 Meter Kettlebell Carry
Kettlebell Swings (2pood Men, 1pood women) Total score is # of kettlebell swings each round
8/15
AMRAP in 15 minutes
10 Kettlebell Swings, 2pood
10 Box Jumps, 36 in.
10 Dips 8 complete rounds + 20 reps. This one felt great. I crawled to clean up after this WOD.
8/14
3 rounds for time:
Row 500 Meters
Run 400 Meters 12:12
Shout out to all the competitors, volunteers, spectators, my whole family for helping (yep all 16 of ya), and JK for stopping by. Great time with a great group of people. Keep working hard and make it happen.
Well anybody reading this is probably expecting something/anything about ladies dancing. What no photo? "Ladies dancing" was how we called out 2 outs for the Bradford Forest Products Astros. This past week was a a straight beat down. The main site split up the Games workouts over the course of 3 days which they did in one day. It was a beat down. Humbling for sure. Elizabeth, Isabel, and Fran straight up kicked my ass. As soon as you think you have something conquered or mastered it knocks you down. That's kind of how I felt this past week with all these workouts. I beat one time so 1/3 isn't all that bad. It's like I'm hitting .333 which is pretty good in baseball, it's a shitty free throw percentage in basketball, and in soccer they would probably give you your own country. In these workouts I'll take it. They all seem to be moving in a different direction. All we can do is keep trying to improve. Everyday. Just move to improve (a little Richard Simmons-ish right there). If you feel stuck take a step back, and get ready to conquer life.
Lately, my wife (who's flat out awesome) and I, along with the help of family members, and Shane have been planning an event for Bradford and the surrounding communities (open to all) using a wide variety of fitness levels. Sure, it's a Crossfit style event because that's what I like to do, but it's designed so that anyone can do it. And the cool thing is that all the proceeds benefit CARE for Children. Change it up and help make a difference. This isn't a plug (ok it's a little one) or even a post about our event. Our goal is to promote fitness in the community and have a great time doing it. I think it's something a little different then what is usually offered. Different is good. I promise this a good kind of different. Alright, enough of that so it doesn't turn into white noise and people might still want to compete. Here's a little plug, http://extremethrowdown.eventbrite.com/, register online. Check us out on Facebook.
13:10...Next time I'm going to knock out the deadlifts unbroken. When you stop you're screwed. Just carry the momentum. Rocked the Punisher shirt for the WOD and yes I felt like a bad ass just didn't act like one. No one rocks the Punisher like JH though.
Here's to you Bradford Forest Product Astros....Ladies Dancing!
Another shout out.. This one to Frankie...Happy Birthday from the states! One year...can't believe it
