The end of the day. It has a tough start but a fantastic ending

This morning I fell back asleep after the alarm sounded. I woke with a start. This put me in a bad mood for two reasons; o missed my workout and waking up suddenly typically irritates me. I was grumpy all day & tried very hard not to show it. Fortunately this is a 5:00 pm workout at Crossfit AMRAP. I needed this workout. Brittany, the coach, asked how I was doing? I told her I was grumpy & irritated & that I was counting on her to put me in a good mood. Brittany did great. The workout started with Strength training. We did 3×5, Power Cleans. The WOD was 3 rounds of 500m row, 21 ring dips, & 12 Power Cleans. My first 500m row was under 2:00 minutes. I used the blue band with my dips, and I did 30kg power cleans. My last 2 500m rows were under 2:15. I should have changed to a smaller band with the ring dips & I think I could do 40kg power cleans. The picture is from Beyond the Whiteboard and shows the WOD. It was a fantastic workout. I met some new people. I’m stronger each workout. So far I’ve lost 17lbs since 1/17. Tonite, E & I went to the sparky sleep-over at our church. We play games. E & I won the paper airplane toss. E had an ice cream sundae. I didn’t have any sweets. I stuck to my Paleo lifestyle. Saturday (tomorrow) is my cheat day. The last 4 hrs have made today a great day. Spending time with E without mom or his brother was a special treat. Nite all TB


Ive been a bad boy

I have not workout since Tuesday morning. The alarm is not working. I sleep right through it. Looks like I need to move my alarm clock. This has been a tough week all around. 

I feel guilty about not going to the box. The slug feeling has overwhelmed me which means I do not want to do anything other than watch Biggest Loser while eating a pint of Ben and Jerry’s ice cream. Fortunately, I was able to defeat the cravings I have had Tuesday, Wednesday and Thursday for sweets, e.g., ice cream and a Hershey’s bar. It is a good thing that we watch TV in the basement and the food is on the first floor. These cravings have been the strongest to date and by far the most difficult to not succumb. My self-talk was providing a list of reasons why I deserved and needed the sweets. I tried many different coping mechanisms. Finally, I just relaxed and talked to God which worked one night. The other night my wife provided the motivation to not cheat. Last night, I fell asleep in the middle of the craving. 

I have stayed true to eating Paleo. My weight loss has slowed down I think that is due to not working out. We will find out Saturday morning.

Tonight, E and I have the Sparky sleepover at church. It is a blast. I hope I stay strong mentally when it comes to eating because there are plenty of sweets and other items that are not Paleo. I am thinking I need to pack some Paleo-friendly food items for me to munch on. I hope the endrophins form my workout will give me the boost I need to stay strong. I am going to the box tonight (Friday) and hopefully it will whup me back into mental shape.

M and I are struggling with the question of should we move to Ft. Worth, Texas within the next year or so. We have laid down some deep roots in IL. We attend a wonderful church. Mollie has some wonderful friends that she meets with very often. I was meeting with my mentor until recently. I need to change that. We allowed life to get in the way. I found a Crossfit Box that I just joined. I am in Graduate School at TGS. Mollie’s brothers live in the area. Mollie’s parents live 10 minutes away. My parents died several years ago.

However, the reason we are considering the move is the drunk driver that killed my previous family threatened Mollie and I a few years. Plus, during a search of his prison cell the guards found our home address and telephone number. The drunk driver will be released from prison no later than 25 June 2011. 

I know it appears to be an easy questions to answer but it is not. The house Mollie and I live in was intended to be our forever house. Our friends and family live here in IL. 

I believe this is one of the reasons that I feel like a slug. 

Come on Crossfit AMRAP, I need you to kick the slug out of me tonight.

Have a wonderful day.



A slow week yet busy when I do not expect it

It has been a slow week but busy in spurts. Unfortunately, it has been busy at my meal times so I have been missing meals. I have not cheated and instead wait until I can have a Paleo snack. My will power is still strong. It is not a big deal to me. I acknowledge my hunger and mentally and emotionally accept that I will not be able to eat until a later time.

This morning I was starving so order an omelet with onions, green peppers, tomatoes, spinach and sausage from our cafeteria. No hash browns or bread. In fact, bread no longer has the pull on me that it had during the first couple days of the Paleo challenge.

Getting to Crossfit AMRAP to workout has been a challenge. I would not workout Monday morning because the schedule change to a later start time was not approved by management. This was my fault. I was not aware of the new procedures required in the Union contract. I was able to workout Tuesday Morning. The Tuesday morning workout included learning a new skill, “pistols” or one-legged squats. I had some success doing these with my right leg. I did have to scale this movement and use the rings to assist me. I was unable to complete this movement with my left leg. My left knee would buckle and I assume this is due to the torn medial meniscus I suffered a few years ago. 

The WOD on Tuesday was a tabata workout which means each completes AMRAP in 20 seconds for each exercise. Then we rest for 10 seconds and due to the next exercise. Today’s WOD included

  • Wall Balls w/14 lb ball
  • Kettlebell swings, 35lb
  • 13″ barrier jumps

I completed a total of 265 reps.

Wednesday not an option. Mollie had a Pampered Chef party at our house Tuesday evening. It ended around 10pm. The last person left at 11:30pm. I could not prepare my meals for today until after everyone else was finished in the kitchen. I went to sleep around 1:00am. I was not going to wake-up at 4:50am to go to the box for my workout. I am planning on working out tonight at the box. Hopefully my oldest son is feeling better tonight or dad duties trump my workout.

The weight loss this week has slowed down but not concerned about. That is to be expected after last week.

Have a great day.


My soon to be training partner for the 2011 Chicago Marathon

Download now or watch on posterous (57755 KB)

This is a video of my 5 month old Hungarian Vizsla, Gustav. He is the most active dog I’ve ever owned & that includes a Border Collie.

Gustav loves his Wooba. He has destroyed 3 so far.

I’m looking forward to running with him starting in May. May can’t arrive quick enough. Gustav hasn’t started obedience training and he is very irritating due to his energy levels. In fact, he may be the most irritating living being alive.

I didn’t do Crossfit this morning because I forgot to request a later shift from my supervisor. I have the approval so I start tomorrow.

I will do some Cardio, push-ups & squats tonight.

My eating as gone as planned except I didn’t eat lunch because I was very busy at work. At 2:15, I realized I had not ate my lunch. I decided to wait until dinner to eat.

Breakfast was a cup of blueberries & 2 hard-boiled eggs.

Have a great day.


My Cheat Day

My 1st cheat day. I did better than expected. I ate 2 pieces of a Quesadilla, a few crackers, & a brownie.

It helped that we watched the Bears game in the basement & the food was upstairs in the kitchen so I didn’t graze.

Back on Paleo tomorrow. Bright and early, 5:30am, I’ll be at Crossfit AMRAP working out doing the WOD, getting stronger, getting healthier.

Have a great week.


Official Weekly Weigh-in

I have lost 14.9 lbs in 8 days since eating Paleo and working out at Crossfit AMRAP. I must have been carrying alot if water weight.

Don’t expect next week to be close to these numbers.

I feel much better & stronger since I changed to the Paleo & Crossfit lifestyle.



Dinner – mixed fresh fruit (blackberries, blueberries, & strawberries) with 4 tsp of Balsamic Vinegar. Very tasty. Approx. 420 calories.

Recipe from “The Paleo Solution: The Original Human Diet” by Rob Bell

1/22/11 – breakfast & lunch

Breakfast – I ate a breakfast burrito w/o the tortilla.

Plus, I enjoyed a cup of coffee at the Crystal Lake downtown Starbucks. The pain from the DOMS woke me up at 4:30am. My restlessness due to the pain woke up Mollie which is why I went to Starbucks so she could sleep.

Lunch – I ate some leftover meatloaf. That is gone which is good. I’m tired of meatloaf but I don’t like wasting food.

I shoveled my driveway, sidewalk, deck plus 2 of my neighbors. I used a shovel not my snowblower.

Today is a rest day except for the snow shoveling & the 100 push-ups.


My first named WOD & what is Crossfit.

Last night (Fri.) was my last foundation class. Matt took us through a warm-up. He informed us we were doing the WOD with the normal class.
The WOD’s name is “Fight Gone Bad”. It was created for a MMA Fighter. This WOD, like a MMA fight has 3 five minute rounds.
The rounds consist of:
1 minute of Wall Balls – you do a deep squat holding a medicine ball, stand up, extend arms up over head & throw medicine ball 10′ feet above you against the wall.
1 minute of Sumo Deadlift High Pulls – with a barbell, start in deadlift position, hands in close position, do a dead lift, open hips, bring bar to chin, return to beginning deadlift position by tapping weights on floor.
1 minute of 20″ inch Box Jumps – simply jump on a 20″ high box as many times as possible.
1 minute of Push-Presses – similar to Military Press. Barbell in shoulders, Flex knees allowing hips to squat down approximately 4″, explode up while lifting bar over head until elbows locked and shoulders in shrug position.
1 minute of Rowing on C2 Concept Rower
Do each exercise for 1 minute. Then 1 minute rest. Complete 2nd round. 1 minute rest. Complete 3rd round. You are done.

You will think I’m crazy but yes this is fun. There is joy to be found in the pain when you push your body to the extreme edge which is past your self-imposed limitations. Strength is found in the people that right now I barely know or don’t know but they encourage me by telling me I’m strong, that not only can I do it but I am doing it.
Philosophers are correct. Words have power. Words, in some ways are power.

There is a comradery in Crossfit that I miss. I experienced it in the Marines & when my job as an Air Traffic Controller included controlling airplanes. Today, I’m still an air traffic controller but I work at a desk. I’ve looked for this sense of comradery with men at my church and it has not been fruitful.

This is due as much with my shortcomings and less with my church or the other men. There have been many scheduling difficulties with the 1 man I’m close enough to develop this comradery. I am struggling with this fact & worship has become a chore and not a joy. I shared my struggles with Mollie (wife) last night.

I find it interesting that I experience this comradery so quickly with Crossfit but I struggle with men at my church that I’ve known for several years & that I know love me & I love them.

Is this because at Crossfit I’m busy doing the WOD so I’m distracted? Talking face to face is difficult for me. I’m much better at shoulder to shoulder relationships.

Hopefully the joy I experience through Crossfit hopefully will help me experience this joy in my face to face relationships. Crossfit helps me feel a sense of accomplishment.

When I flounder or think I’m floundering (no sense of accomplishment) my relationships suffer; with my wife, my children, my friends & with God. Negative self-talk is depilating and wounds me deeply. It is very difficult to overcome. (That is a long story and I may address it in a future post)

Now I just need to do something about this DOMS (Delayed Onset Muscle Soreness).

I’ve lost 7.2 lbs this week since eating Paleo.

Have a great day.


1/21 – Breakfast and Lunch

I forgot to  pack a breakfast this morning so I had a cup of coffee and 2 hard-boiled eggs. I was tempted to eat non-Paleo (I have oatmeal, and cream of wheat in my desk) but I didn’t. I feel ike I gave my word to eat Paleo and I did not want to experience headaches again due to withdrawal from grain.

I ate meatloaf and some radishes for lunch.I am surprisely not hungry. My portions were small. I ate approximately 11 radishes and 2 half inch thick slices of meatloaf.

The DOMS has eased since  yesterday. My left shoulder pain has subsided to an occasional twinge. This is the first day I have not experienced should pain/soreness since I started Crossfit. I am sure that will change tonight because I have my last foundation class tonight. Next week, I start regular Crossfit classes at 5:30am Monday – Friday.

I am feeling much lighter. I do not know what they scale says. I will weigh myself tomorrow (1/22, Sat.). 1/22 is the first day of the 100 push-ups training program. I am looking forward to adding that because my shoulders are my weakest body part and push-ups are very difficult for me. I know that push-ups are a chest exercise but the pressure from the push-up position cause alot of pain and leads to fatigue in my left shoulder due to when I broke my left clavicle in 1999.

Go Bears.