Clean it up....

12/21

21-15-9

135 lb. Power Clean
GHD Sit Ups

7:16.... I finally got loose after the first round.  I'm going to start substituting squat cleans for power cleans and continue to work on them.  Fun, short, intense WOD this morning.  Completed eight, 25yard sled pulls after the WOD, threw in a few hand stand push ups and hit the showers.

The Mill:  Well the last week has been crazy exciting, sleepless, and absolutely amazing.  We welcomed our new baby boy last week which has been a workout in itself.  I was there for the birth and the intense labor, for lack of a better(worse) term, and my wife is absolutely amazing.  Pretty cool, huh.  We had numerous visitors, phone calls, and texts from the people that matter most and who already play a big part in the little man's life.  So thank you everyone!  Shout out to his wonderful mommy.

In a lot of ways the little guy reminds me of a roommate from college.  Eat, sleep, drink (milk for the baby and beer for for him), and poop.  Don's sleeping habits for about 6 months were up all night, sleep all day, and not just on the weekends.  He would actually sleep through his night class and/or dinner, not to mention the typical hours for lunch and breakfast.  But, Don's pretty cool himself.

Look, little football's....

Also, this weekend I tried to partake in a very important 3-on-3 tournament which went swimmingly.  The organizers did an awesome job.  I was only able to play one game since we were being discharged later on that day, but it was awesome.  The defense, which was my staple back in the day, left me without a jock strap a few times, and my jump shot was questionable at best.  I did however get a block on the first possession of the game.  In my opinion it was a massive, game changing block.  But this tournament was/is much more than blocks, jump shots or lack there of.  People came out, not to play basketball, but to support, and even though a bystander it was awesome to witness first hand.  It was a privilege, honor, to play on the team that asked me; even it was only for one game.  I left them hanging without a sub for the duration of the tournament, which if you're reading this, imagine me tapping my chest with my hand and repeatedly saying, "my bad".  Like I took bad shot after bad shot.  But again, it was a privilege to play in the tournament.  And next year, "we goin' to the 'ship, what, we goin' to the 'ship".

Ready. Set. Sweat.  Oh, wait we haven't even played yet.   

The weight room is nonexistent this time of year.  Everybody is gone for the break which leaves me and only me.  I have to sneak in, grab a bar, some plates and head to the fieldhouse.  No mirrors, people, or obstacles, just me, the bar and a 100 degree gym.  Changing scenery helps shake things up a bit for the workouts, and allows me to get comfortable in different places.  Performing the workouts in the same open area in the weight room week after week can get mundane so it's fun and beneficial to challenge myself in different ways.

Did you improve today?

A Little Crazy Never Hurt Anyone

12/13


3 Rounds for time of:
35lb DB squat snatch, 15 reps, right arm
15 GHD sit ups
35lb DB squat snatch, 15 reps, left arm
15 Toes-2-Bar

13:29.... My main squeeze Pukie was right around the corner.  All snatches were done unbroken mixed with some GHD and T2B made the old stomach churn.


12/12

7 Rounds for Time:

205lb. Clean, 3 reps
Handstand Push Ups, 4 reps

9:38....

The Mill:  The cleans became easier with each round which made it possible to get 2 consecutive and then 3 in a row to finish set.  On the first clean I tried it with a belt, and not a small belt either.  I hit it on the way up and pinched the belt against my cookie covered gut.  Bloody shins soon accompanied the busted gut and leaked onto the new socks.  All but one round of the handstand push ups were done unbroken.  Just keep on polishing.  They're still a work progress as is everything else, but I remember telling my wife that doing a handstand push up was one of my New Year's resolutions.  That's not typical of me to even have one, but I had to set a goal for myself or I wouldn't have done it.  I kept finding excuses not to do them.  The fear of crushing my face was always apparent, but I had to mentally get passed that fear of failure.  When I did I began practicing them as wall climbs at first then slowly progressing to hand stand holds.  And failure after failure of trying to stand upside down on my hands, finally led me to doing them in an actual WOD.  And this one was no different.  I was able to knock out 4 in a row with struggle for sure, but still got them done.

Goal setting?  What are your short and long term goals?  I have to be honest sometimes short term goals just kind of happen.  Not planned or practiced for, but rather prepared for at anytime.  Long term goals, like the handstand push ups, sometimes don't challenge you enough.  I practiced them every now and again, but as a weak spot I don't practice them nearly enough.  Have your eyes on something that may be hard to reach, but also have your sights on a goal that will make the untouchable seem more attainable.  A building block to the larger picture.  On your way to the long term goals, short term goals will often pop up and be accomplished.  Sometimes without ever noticing until after the fact.  Go get it!

More Milling:  The weight room is lonely now in the morning.  Just me.  Literally, just me.  The elders of the morning crew have replaced their cold knee aching winters with fresh warm Florida sun.  They'll be back in March with new Florida t-shirts, a little giddy up in their elliptical, and the same workout.  It works for them, though.  Every morning from March thru November the couple comes into the gym together to only part ways to mingle with the others strolling in.  So now, it's just me.  I have the freedom to do whatever the hell I want.  "Judge free" zone according to Planet Fitness.  Really?  Don't get me started on that again.

A little Britt Britt for some throwback to the high school dugout.....Don't ask me why...Brittany Spears was a staple in our dugout for the entire 2002-2003 season

Too much Brittany for one day?

English Class, Anyone?

12/9 

AMRAP in 20 minutes

400M Run
155lb. DL, 21 reps

4 rounds + 400 meter run

I was excited for this WOD all night.  The intensity was there, but after the second round I couldn't get comfortable with my deadlifts.  Gotta strengthen that lower back a bit more.  More Good Mornings, RDL's, back extensions, and anything you can think.  Fun WOD.  Worked up a good lather this morning.  Fell one round shy of my goal.

The Mill:  A couple of thoughts have been running around in my over sized dome in the last few days.  Enthusiasm and passion is what all my thoughts keep coming back to.  My 7th Grade English teacher wrote a quote on the board during our testing week or something that seemed pointless at the time (and really it still does), but it said "If a job is worth doing then it is worth doing properly".  I don't remember who said this, and I could probably Google it to find out, but I don't want to.  The quote has stayed with me to this day.  What's the point in just "going through the motions".  If we're here, working, playing, lifting, being a dad, we might as well do it right.  It makes no sense to just walk through it and claim that you want to get better without any attempt.    What purpose does that serve?  You have to work at it and want to do it.  Whatever it may be. If you have enthusiasm to do something, to be better, to live your life, then you will undoubtedly have passion.  A lot stems from enthusiasm and passion.  A skill set, a mind set, the driving force behind your day, what it is?  Love the fact that the quote from Mrs. Hansen's blackboard has stuck with me.  Without it I know I never would have trimmed the sidewalks at our house when I was 12 or picked up the twigs in the yard for my first paying job.  Or trying to get my brothers couch through the door at his new apartment (it was quite simple once we were told how to do it), but we tried and tried to do it properly.  I wonder if she got her "quote of the day" from the Wishing Well in the Era.

Have a kick ass weekend!  

Take Two Giant Steps Forward

12/7  Wood

5 Rounds:
10 burpee box jumps
95lb. Sumo High Pull Deadlift, 10 reps
95lb. Thruster, 10 reps
Rest 1 minute

Ending times for each round; all started a minute later
2:21, 6:19, 10:21, 14:32, 19:15


The running part wasn't posted until the am so I didn't see it in time.  Either way it was still tough.  Finished this one without shoes.  To be honest, it felt great.  My feet didn't hurt or "hold" me back the rest of the WOD.

12/6 
Back Squat
5x3
245-250-255-260-275

Form is coming along nicely, and so is the soreness.

12/5 
5 Rounds:
Run 800 M
15 DB Swings, 70lbs.
30 Pull Ups

45:55


Misread the WOD.  It was supposed to be 30 swings.  Still pretty tough, but fun.

12/3 
Back Squat
5x4
225-230-235-250

Done with JH who's doing a 12 week program.  Scary what he might be able to do after the 12 weeks.

12/2
Clean and Jerk
7x1
135-155-165-175-185-195-210 (PR) 215 as a clean but failed the jerk....get your minds right

12/1 AMRAP 15 Minutes
3 Pull Ups
3 Squats
3 Pull Ups
3 Squats
20 Thrusters, 45lbs.
200 M Run

5 complete rounds


11/29
3 Rounds for time:
Row 500 M
21 Burpees
400M Run

19:35


All caught up.....for now

The Mill:  It's important to keep moving forward.  Think about it for a minute.  What does that mean? Or what do you want it to mean?  The easy way usually never works out for anyone.  Be willing to go through the tough shit to get where you want to go.  Create your own path.  It doesn't have to be straight or flat, but filled with your life experiences on a journey to success.  There is no time frame for success; your path at your pace.  It's that simple.  But it's up to you to move forward.  Not move on; but rather move forward.  To me those two have completely different meanings.  Be observant and recognize new opportunities and ways to improve.  Keep making forward strides, but at the same time do not be afraid to fail.  Failure is all a part of finding our own path.  Without failure it would be hard to learn from your mistakes and life lessons.

Source

Tell someone about your goals.  You may find it easier to stay on track if other people know what you are expecting of yourself.  If it's a true goal then you will do whatever it takes to accomplish that goal.  Those people will keep you moving forward.

If something happens and you take a few steps back or sideways, so what.  Just be willing to take that first step forward.  In today's WOD, I struggled on a few thrusters but it was key to adjust my focus to the thruster and not the previous 3 rounds.  Even though some reps, workouts, movements may suck stay focused on what you can control in the "now".  Remain focused and move forward.  And have a shit ton of fun along the way!