Pre-Game Prayer

Lets ask the Lord to help us play with confidence in our abilities and respect for ourselves and each other in sportsmanship.
Amen

Compete With Grit

The Mill:  Bare with me on this one it might be a little rough.  Trying to shake off the cobwebs.

It's a marathon not a sprint.  That's something my baseball coach used to preach to a bunch of 18-22 year old guys.  I took it for what I thought it was then and adopted it.  At first I was a little confused when he would say it, and just go out and play.  It's a long season with a lot of ups and downs.  Stay the course.  Then I used it with our team the other night.  We played really well, but some things didn't go our way.  It's a marathon not a sprint.  Then we had a long discussion about that little extra that everyone can give to make the team work.  That little extra called grit.  Grit is more than a fitness fad or bumper sticker.  Grit is a little bit more than the usual effort.  It's finding that passion and enthusiasm to continue on the journey.  It's more than a game, a season, a career.  Grit has to last, and people with grit last.

Thinking back to my basketball days in high school as a senior our team was not that talented.  We played with a lot of great individual stars over the course of the previous three years but something was different.  Grit was different.  Working together can change the game.  I played on a few teams like that in college too.  We were very seldom the most talented, but it was the grit that made us successful.  We won many games on grit alone.  One more inning with your legs or one more inning with something else because your team needs you.  When doing things with passion and enthusiasm being 'good' at something can be developed.  The grit, that I tell our team, has to come from inside you and develop within the framework of things that you can control at the moment.  You can control how much enthusiasm you put into something.  In baseball or basketball terms, I want the guy who is going to lay out for something when it matters least.  Compete with grit.  That's all anyone is asking of you, and what you should ask of yourself on a daily basis.  How do you measure grit?  It's sticking with your plan, and working hard to make it happen.  My wife has taught me a lot about grit over the years.  She is the most determined person I know.  For some those long term goals might be the season.  When I was in high school, my long term goal was to win by hard work.  Now my long term goal is being a good dad and husband.  Failure can lead to a diminish in your grit and grind.  Having grit or developing grit can help you overcome failure.  Failure keeps us humble and grounded, and I believe now that grit is a magic word.  Grit should be in everyone's vocabulary to continue to work towards their goals.  Life is a process, and we can get better with hard work and perseverance.  Failure is just another obstacle testing you and your durability.  Remember it's the Next Play.

Looking back I always thought I had grit or had 'what it takes'.  I don't know for what, but I thought it was there.  After our recent move I noticed that I lost it.  I stopped blogging, my training was sub-par and my coaching came to a halt.  The grit was gone.  Enthusiasm came and went, but it wasn't steady.  Then it came right back and smacked me in the face.  I don't know if something happened, but I felt back.  Like about as back as I could get.  It's keeping those long-term goals in mind while accomplishing your short-term goals.  Compete with grit everyday.  Grit outweighs talent. I had some really awesome coaches (one being my dad) that always said no other coach will out work them.  They might be better, but they're not going to out work them.  That's grit.  Always on display.  If you happen to lose it just try to refocus and conquer it.  It's that little bit extra that you need to find to perform tasks with enthusiasm, passion and perseverance.  It's experiencing failures and bouncing back with three key ingredients.  It's too easy to give up.  I know a handful of people who have tremendous grit, and they have taught me a lot about perseverance.  And I am truly blessed that they are all in my life.

Make it happen and show your grit.

  
Shout out to anyone who still reads this blog and my awesome wife and son.  How about a retweet, like, share or anything else you deem necessary.

In just a few short weeks you will all see a picture of our new addition.  How do you like that cliff hanger?

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.

People Helping People... It's Powerful Stuff

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!  

Stay real and dominate life!

Stretchy Pants....Yes Please

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...

Stay safe and keep kicking ass.  Dominate life!
 

I'm Baaack, Oh Wait, Did Anyone Miss Me?

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

My new toy

A shout out to everyone...cheers!

  Stop waiting around and make it happen!

Re-Install Human Kindness

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

#3- "Gasser"
100 yard shuttle
30 Squats
100 yard shuttle
20 sit ups
100 yard shuttle
10 hand release push ups

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


Sponsors and Donations  (follow the link)

American Refining Group

Bradford Chamber of Commerce

Core Athletics

Crossfit Competitions

FitAid

Forged Clothing

Goodman Services, Inc.

Helpified

Images by Emily (find more pictures of Extreme Throwdown)

Kipping Fit

Life AsRX

Northwest Savings Bank

Progenex

The Garage Gym

The Sports Locker

Tops Supermarket

WOD Talk Magazine

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.