Hang On To That Towel

The Mill:  It's been a little while since the last post, and a lot of exciting news has come our way as a family.  I've been thinking a lot about 'the path' and the why of what's happening now.  If you're weekend warrior Hammer Mill reader then you know that my family and I have taken on some new challenges.  Despite being awesome, challenges can still be difficult.  With that said, lets get back to the thinking process of the why.  Coaching is just more than rounding out a team and running them out onto the field or court.  John Wooden said numerous times that coaching is teaching first.  I've also had the privilege of learning that particular lesson and many more through the great coaches that I've had along the way.  One of the best was my dad and he lived that everyday.  He was a great coach and in reality a great teacher. As well as my mother.  Another side note I guess.  Back to the topic at hand the 'why'.  Coaching is in my blood and it evolves everyday.  I learn something new to improve as a coach almost daily.  I never had a strength or performance coach growing up.  I trained in my basement and ran hills up Skaggs Drive in good old DC from 6th grade through the time we moved.  Then came high school and the bigger, faster, stronger program which was awesome, and in college we did more of a bodybuilding type program.  You know that type with curls on Friday afternoon for the big night out.  We worked hard, but that's the one part that I wish I knew what I know now.  Not that I would have been drafted or dropped bombs, but I could have stayed healthy a little longer and been at the top of my game physically every time.  Part of that was self-learning and most of it was trial and error.  That under the barbell type of education.  So I guess my goal is to give individuals the constant teaching that will help them throughout life's endeavors.  Training improves you in all facets of life, and that is the goal in the weight room.  Not championships, not wins, but maximizing everyone's potential.  Once that happens the wins usually follow.

Basically, I want to take the trial and error out of the equation for youth, intermediate and high school athletes.  The important thing to remember is that training doesn't have to complicated.  Youth do not need to be scared away from training with gizmos and gadgets. I don't have a lot of exposure to teaching progression in certain lifts, but I know that will come.  

The move has challenged me in all three phases (don't get me wrong I love what I do). Personally, professionally and pick your third from mentally, physically or spiritually.  Primarily just because it's different.  But it's these challenges that have helped me become a better coach.  It's never easy to avoid mistakes, but mistakes make us who we are.  They help us learn and develop.  Without mistakes or twists and turns life would be pretty boring.  I learned how to deadlift properly through trial and error.  It took one big pull and a pulled muscle in my back to learn the right way for me to deadlift.  Mistakes happen.  But hold yourself accountable and continue to move forward.  Throwing the towel would be easy, but be determined to never make that mistake again.  Lessons are all a part of the game.  Trust your support system to help you plow through those lessons learned.

You've probably noticed the word 'learn' appear quite a bit.  Was it on purpose?  Trust me I'm not that smart to do it intentionally.  Remember coaching is teaching  and various positions in life turn us all into teachers sooner or later.  As a teacher you have to allow yourself and be willing to learn constantly.  That way you give your students, children, athletes etc. the knowledge they need to be successful.  Caring is coaching.  Care about the each individual, and let them know that you appreciate their work/effort.  Coach to change lives and train to change yours.
 
Thank you all for reading!  Don't be afraid to share, post, retweet, like, favorite, or anything else out there.  I really appreciate you all that continue to read this blog.  Keep kicking ass!

Big shout out to JH and MM primarily because I know that they read this and I appreciate it.  Also because you two are badass.  Big shout out to the opening of DC Barbell.  Awesome stuff.

Here's a few new touches to the Deadlift Dungeon.  Found the Rocky poster I had in our basement at Skaggs Drive.  Sprint those hills.

And check out this free music that my brother Patrick sent us.  Carey Ott just living his passion one day at a time.  Love it!

Train like an animal
-Hammer

Shout Out to UPB

The Mill:  I'm going to step away from the training for this one so bare with me.  I have purposely stayed away from ever mentioning where I worked in this blog until right now.  Over the better part of the last decade Pitt-Bradford has become a home away from home.  Not only for me, but for my wife and son as well.  The place is great, but the people make it better.  Need tires for the baseball team, sure Bill will help hook us up.  Need volunteers for the our competition, yep a few coaches and students helped us out.  Anyways, writing, although it's not my bread and butter, is something that allows me to put it all out there.  I have had the privilege to work for some awesome people at Pitt-Bradford.  Granted it took a few people a year or so to realize that I was no longer a student here, but it all worked out soon enough.  My family and I have decided to try some new things away from UPB.  It was a tough decision, and my most recent Bret Farve impersonation (excluding cell phone pics) is us moving.  Final this time, no take backs, no recanting, no rescinding my resignation.  Yep that all happened about three months ago.  I was pretty indecisive then, and now we're excited for this new opportunity.  Think of it as taking a chance to throw a guy out at home instead of just hitting the cutoff man.  Well we're throwing it straight through to the dish and hoping to bury him with a hard tag.  I feel the need to mention that when we moved back to the area 4 years ago I was in charge of finding a place.  A guy fresh out college who lived with 3 other guys in the 'baseball house', well use your imagination as to the apartment I picked.  Needless to say we moved out the week we moved in.  Luckily, my parents had a duplex and their tenants moved out.  So, we moved in temporarily.  Well kind of.  We're just moving out now.  I have to put this out there, I loved living above my parents.  They are awesome people.  They play with our son Eli anytime he wants to, and we even get a meal every now and again.  I would feel bad if they didn't get a shout out in the blog, and they deserve much more than a shout out.  Read on my friends, read on.

As an admissions counselor I've fielded a lot of questions and concerns from parents and students about the town of Bradford.  Despite not living in Bradford anymore *(lived here for 20 years), I always respond with a simple "it's awesome".  And not only do they think I'm joking it takes a minute for them to believe me that it's true.  It's a small, blue collar, hard working community.  And for that I and you should appreciate everything it has to offer.  If you are a student at UPB have you ever been to the Marilla Bridges Trail, taken a walk down Main St. to admire the beautiful architecture, checked out the Bradford Little Theatre, watch a game at UPB, or shop and eat locally?  If not, you're missing out.  There's some great new and old locally owned restaurants in Bradford that will blow you away. Don't let the small, welcoming, and very interesting town of Bradford slip past you.  Experience everything Bradford and the surrounding communities have to offer.  I know when I talk to parents and students it's straight from the hip without any fillers.  Sure Bradford isn't a city and UPB isn't on tv every weekend, but I do tell them that it's an awesome place to be.  And be you, and be happy, and be known, and be innovative, and be a free thinker, and be awesome.   And the cool thing about your life, right now as you read this, is that you can change it at any moment.  Think about that for a second. You own your life, and posses the ability to change the course at any time.  Make it happen.  The worst thing a student or anyone can do is complain about what it's not instead of enjoying what it is.  UPB is a great place to meet some pretty cool people, and really do whatever you want to do, and take on whatever you want to take on.

I was waiting at the Buffalo International Airport picking up some students the other day, and at the bar waiting for her flight was one of our current students.  So I sat down (red bull for me) and wanted to get her opinion of the campus and the town.  We shared somewhat the same sentiments towards the campus and the community.  But one thing that stuck out was all of her experience before graduation.  She has interned with quite a few prominent companies in her field.  I thought that was pretty cool.

My unsolicited advice to UPB students or whoever wants to read it:

• Surround yourself with positive people
• If you're bored all the time then you're probably lazy.  Don't be lazy.
• Try anything once (within reason), but give it a shot
• Don't think that you're entitled to anything....work hard and play hard...good things will happen
• If you train, train with a buddy...it helps a lot
• Hold yourself accountable....if you screwed up just admit it.  Then let things fall where they may
• Don't blame others for what you can control
• Again, if you train, lift heavy shit up and put it down.  Start small and make progress
• Set attainable goals
• Set lofty goals
• Be a go getter
• Surround yourself with positive people (it's that important I needed to repeat it)
• Wait to get into a relationship....seriously though, wait at least year please
• Go to class.....unless it's Opening Day in the big leagues then you stay in your room and watch every inning
• Let the important people in your life know that they are important  
• Do be you...100% of the time.  Nobody likes fake and it sure as hell can't be fun for you
• Stay the hell away from the Smith Machine (check out the 10 reasons why)
• Never create a nickname for yourself
• Give back
• Be nice to everyone...simple enough right?
• Live simple
• Pray to whoever you pray to, but pray and reflect
• Remember that excitement you had for everything....yeah that one...bottle it and never lose it
• Live with enthusiasm, passion, and love
• Beep at the guitar player by Pizza Hut and show him that you appreciate what he does
• Respect everybody 
• Pick your shoulders up when you walk....remember life is good, better, or getting better

We've become pretty attached to the university as students and now as professionals.  My wife and I met here at a bonfire up at the notorious 'baseball house', however we never held hands through campus.  We both had some reputations to protect, or so we thought, or thought we thought.  Never mind.  But my wife is really really awesome.

This picture was posted on someone's garage on our street.  Check out the message.  See it?  Do you see it yet?  Do you see it now?  Pretty awesome, right?  If you want the world, your neighborhood, your business, your staff, or anything else you're a part of to be awesome then BE THE GOOD.  Don't expect someone else to take it on. Be a leader, be an innovator, and start kicking ass today.  I absolutely love this sign, and believe it 100%.

So, I'm going to work for/with two of my brothers at Core Athletics.  When opportunity knocks; knock the wall down and take it.  I told my man JH that sometimes I wish working at UPB stunk so leaving would be easier.  I'm glad it's been awesome, filled with great people, and flat out amazing students.  And he's one them.  I was able to train with him this morning, and it's something I know we both wish we would have taken advantage of a little more.  I learn something new every time we train together.

Wear your heart on your sleeve, live simple, and keep moving forward.  College is great, but believe it or not life gets better after college.  Just wait, but for now enjoy every minute of everyday.  What's your passion? What gets you going in the morning when your feet hit the floor?  Find out who are you, and start kicking some ass.

Time to roll for now.  The Hammer Mill will continue with big plans in the future.  UPB students, faculty, staff, and student athletes hit me up on twitter @smann207 (old school AOL name), this blog, or smmanning18@yahoo.com to contact me.     

So from our family to yours, Thank You! We'll catch ya on the flip side.  And remember, BE AWESOME everyday.  There's really no excuse.

Our family workout in Vermont.  As long as they're with me life is good.  

And look at my man hit.  https://www.youtube.com/watch?v=h-1dwVgziPk

What's Your Success?

The Mill:  What's crackin' readers?  I know it's been a while (about 3 months) since a post, but things got pretty busy.  Our baseball season was in full bloom, more work responsibilities (I know, right?), and a few decisions that were made and then taken back and then made again.  Flaky is what it's called.  Kind of like the Bret Farve am I playing am I not playing saga without the pics.  I'll get into that in a little bit.

Over the weekend I had the honor, along with my wife and son, to attend a close friend's wedding ceremony.  It was awesome to see everyone who was there, close friends that I have not seen in about a year or so, and to see our friend's tie the knot.  One thing was evident; happiness.  My friends have all experienced different levels of success.  Success by definition is "the achievement of something desired, planned, or attempted."  The definition of happiness is "enjoying, showing, or marked by pleasure, satisfaction, or joy."  Do they go hand-in-hand?  If you're successful are you happy?  Or if you're happy are you successful?  I guess it depends on how you interpret the two.  But more then likely the answer is yes.  So what makes you happy?  Your job?  Money?  People?  PR's?  Squats?  I know one thing is for sure.  We were all surrounded by happy people which in turn makes us happy.  Pretty simple, right?  Sure saying happy so many times seems childish, but really, the excitement that a child shows for even the smallest of accomplishments should never be lost in us.  Celebrate everything.  Make life happy.  Let people know what you're feeling.  It doesn't have to be mushy and gooey, just let them know.  However you want.  This means be you.  Be true to yourself and everything else will fall into place.  It was awesome to see all of my friends being "successful" in many different ways.  Things changed and I don't see everyone as much we would like to, but it's pretty cool to see everyone truly happy.  Surround yourself with positive people and good things happen; like happiness and awesomeness.  Nothing beats family and friends.

Over the last three months or so my training has taken some hits and changed a bit.  I programmed for myself for a little while, but found that maybe I just wasn't putting enough into it.  Then I reverted back to Crossfit, and now I'm working off the Crossfit Football programming.  I'm not a football guy and would probably cry if I was tackled by one of those guys/girls, but the training is pretty awesome.  They blend power, strength, and speed based movements with a little traditional Crossfit in their daily wod.  I've found new 5 rep maxes in just about everything.  They also mix in quite a bit of hammer swings, tire flips, jumps, hill sprints, and farmer's walks which all make me feel pretty bad ass.

I always find myself coming back to one gut busting workout no matter what "program" I follow.

"Sarah"
For time:
21-15-9
225lb Deadlift
Ring Dips

4:54....A PR by a minute.  This workout might be named something different or for someone else, but I named it after a friend who had passed away.  The workout itself pushes me to new levels.

Power Snatch PR - 160lbs this morning 7/2/13.  No need to watch, but I filmed it so I could see what form is like before I went heavy.

Just a little morning snatch and then finished it off with the daily wod:

21, 15, 9 reps of:

One arm KB power snatch LT - 1.5 pood
One arm KB power snatch RT - 1.5 pood
Toes to Bar.....9:52

Training, writing about training, brainstorming some new ideas makes me happy, and training with my wife, brothers, friends makes me really happy.  I was going to delete that last sentence because it really doesn't make a whole lot of sense.  But that's for you to decide.

It's awesome to share ideas and push each other to that next level.  Drop a note, comment, like, share, or retweet.

This post is a wake up call for me.  I've spent the last 2 months trying to figure out what the hell I'm doing, and I don't know if I'll ever know.  Don't let your job define you, instead define your job.  It's not your life.  In the words of Dupree "Work to live don't live to work".

And don't forget to stay grounded and celebrate the little things.  Shout out to Chief and Cara.  Congrats!

Train like an animal.  Let it go, bleed, sweat, and be awesome.

Keep the Hot Shot firefighters in your thoughts and prayers.

Tortoise or the Hare

The Mill: I've been itching to write a post for a long time now.  So here it is, and I'll try to keep it short.

Well, Lent has come and gone (almost) and I feel like I missed it again.  I tried, but not hard enough.  The premise of Lent is to reflect and improve yourself through the 40 days (except on cheater days....don't get me started).  My problem with this is why just 40 days?  So I got to thinking about Lent and training and how they could be similar.  Stay with me here.  Don't you want to be awesome, pleasant, and awesome again everyday?  Make it a habit.  Not just through the 40 days/nights of Lent, or the 3 months of P90X, or the CF Open, but all the time.  Be the best human you can possibly be.  Owning your goals in this process will help you reach them.  I read a study (I know it surprised me too) from a strength and conditioning coach who had his players post their goals on facebook with a picture of them shirtless.  Maybe a bit extreme but he made his players own their goals and hold themselves accountable by making it public.   Just because the number of days are up doesn't mean that you stop training or living.  So train like it.  Training is lifelong process.  Think of the tortoise and the hare.   Hopefully, you all know the story, but it's important to keep going, keep moving forward, and be awesome.  Train consistently.



Slow and steady improvement in your training means that you are working a program that is proven for you.  Slow and steady could be a few weeks, months, or years for some people.  Just keep moving forward.  Any setbacks can be met with a new kick ass attitude.  Set backs are all a part of the game.  It's one thing to sit at a computer and type it out or watch motivational videos all day long, but until you act you are just wasting your time.  Be a doer for more than 40 days or 3 months.  Keep in mind that a lot of the training is trial and error, and how you create yourself from day to day is the same.  If something doesn't work then change it.  Know what makes you tick and go get it.  

I had to do some serious hotel training a week ago.  They had dumbbells about 6 different elliptical machines lined up in the front with a little Bob Dylan playing.  And I couldn't wait to get back to the gym with the bar on my back, and some more Bobby D.  I did notice something I said the other day and now I'm kind of embarrassed.  I asked someone "what program are you on".  Then I asked myself that same question.  I'm not anybody's program.  I'm doing something that works for me.  Crossfit is awesome and I continue to train with it, but I never do 30 snatches/deadlifts/insert Olympic lift here, for time.  It's kind of a mix between the big lifts and some gut busters.  I dig it, but other people might not.

This is a short list of the training I've done since the last post. Some hotel workouts are listed in this mix.

2/11

Jackie

1000 m row

Thrusters

Pull ups 

9:55

2/12

Nancy

5 rounds

Run 400 m

15 ohs 95lbs

15:52

2/14 - with my awesome wife....happy v-day

2 rds of 14 each

Squats

Push ups

Kb swings

Burpees

Dips 

Pull ups

Partner does sit ups while other one does work

16:59

2/15

7 rds of 7 each

115 push press

Pull ups

Burpees

11:53

Happy Easter everyone!  Shout out to the Silverbacks where ever you are...

Check out Derek Faucher's blog http://ccnybeavers.blogspot.com/.  He has some pretty cool stuff in regards to baseball and all the great game has to offer.

-Train like an animal.

Don't Hold Anything Back

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!  

1/28

Shoulder press 6-8-10

Shrugs 

Db rows

3rds of 

15 Db press  

15 box jumps 

5:08

1/29

Dynamic box 10x2 @135

Front squat 6-6-8-10

185-205-185-165

Clean 3x3 @135

1/30

Cf AMRAP 15 min

15 kb swings

65 ft oh walk x2

15 sit ups

8 complete rds

1/31

Deadlifts

Amrap 12 min

Run 400m

5 dl's @225

5rds

2/4

3x3 front squats 

205-215-235

3 minutes of

3 power cleans

6 push ups

9 squats

Rest a minute and repeat 5 cycles

5 rds +1 rep

5rds +12 reps

4rds +3 reps

4rds +3reps

4rds +1 rep

Check out http://ccnybeavers.blogspot.com/ for some baseball tips.  He writes about some very interesting topics.  Worth a read.  

  

Baseball is back!!

Post about baseball and Crossfit from last year about this time. 

http://hammer-mill-workouts.blogspot.com/2012/01/sometimes-title-is-hardest-part.html

Wake Up. Kick Ass. Repeat.

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.

Check out the link for the tournament and scholarship.

I've learned a thing or two from his squats.
He deadlifted his pack-n-play the other day too.