Apologies for the Hiatus, I Haven't Quit Crossfit

I have not quit Crossfit, but life has done its best to keep me away.  Sadly I haven't had the frequency I had in the past.  My entire family was sick and passing it between all of us for about 3 weeks.  Work has been a nightmare thats required me to spend time on the road.  I have a lot of work trips the rest of the month that is going to get in my way.

I know these are excuses, and I am week, but hopefully i can get a few good workouts in for the rest of the month, and really bust my ass to get 5 workouts a week starting in July.

I have been lax with my blog posting, but follow me on twitter @bwsanders7

Sorry to leave you hanging, but I'm Back!

I have been a little lax in my blog posting the past few weeks.  I also have missed quite a few workouts but I am still going when I have time.  This month I have also lifted some serious heavy weight.  I have squatted to a 20" box 345lbs.  I have cleaned 195lbs 3-times.  I have power cleaned 185lbs several times, I couldn't get under anything heavier without squatting.

My company has a huge rollout of a new program that has to be in all out NC customer locations by the end of june, and I know I will be super busy, but I am going to try and get at least 4 workouts a week.

Sadly my diet has been on the tasty side lately; lots of carbs and soda's.

I am calling it quits on liquor and unhealthy food for a while; as with any hopeful dieter I will be starting this monday.

I'm Back!

It has been 2 weeks since I went to CrossFit workou at my local CrossFit gym.  Lazyness was my excuse early on, then I had to do the stay at home Dad thing while my wife was out of town, and once she got back I was out of town for work.  I'll admit I enjoyed way too many carbs while I was staying home.  I need CrossFit to get those out of my body.

Today was not a ass kicker of a workout, but it wasn't a powderpuff workout either.

5 rounds of:
400 meter run
15 overhead squats @ 95lbs.

It wasn't the running that killed me this time, my core had gotten weak during my time off and the overhead squats were a bear.

I have also taken 2 weeks off from Golf, the same things that kept me from CrossFit kept me from Golf.

I just played 9 holes and shot 1 over par from the tips, I owe not being too tight to todays CrossFit workout, and I hope I don't have anything that will keep me from working out for such a long period again.

Strengthening my Mental Game

I played 36 holes this weekend, first time I played that many holes in a weekend in a long time.  I played really well and grinded out pars and birdies better than I normally do.  I also qualified for a mid-am golf tournament a few weeks ago; first time I successfully qualified.  When I qualified I easily made it, and even though I shot 76 saturday, I did it easily also.

I believe my CrossFit experience is becoming crucial to my golf game, it is making me stronger, more flexible and especially making my mind stronger.  The reason I know my mind is stronger is I can remember what my golf game was like before CrossFit.  I now have more confidence over birdie putts, i no longer am scared of a 4' putt for par.  Shooting under par doesn't make me as nervous as it once did.

CrossFit doesn't strengthen the mind using word problems or soduku, it makes you mentally tougher because you have to commit to being physically tougher.  No quitting; finish every workout, get out of bed and workout at 6am on a regular basis, keeping up with workouts.  Since I have been going to CrossFit both my body and mind have benefitted.

Running can Suck It

I can't stress this enough, I HATE running!  I know all the benefits from running, better cardio - improved stamina - becoming faster and more agile, but I still hate hate hate it.  I was unable to workout last night because I was out of town, but monday and tuesday the workout consisted of 400meter run, 2 different workouts, repeat 3 times.

Todays workout is run 1 mile, 10min break, run 1 mile.

I will tell anyone who asks and even those who don't ask, Crossfit is awesome, it makes you stronger from the core out.  My arms are way more defined than when I started, my shoulders and neck have broadened, my waist is getting smaller.

A saying written on the wall is" It doesn't have to be Fun, to be Fun"

I agree, the workouts are kicking my ass, and I love the workouts, but I still hate running.

For the first time in a while I am looking forward to my 6am Friday, no running.

Unfortunately Saturday is something called Tabata Situps, run 1 mile, Tabata Situps.

Qualified

I recently competed in the Carolinas mid-am qualifier, and even though I shot 3 over par (34/40) I qualified for the tournament.  I haven't been practicing as much as I normally would have.  The CrossFit workout has put me in better shape and allowed me to not be as rusty between practice sessions and rounds.  Another reason to continue with CrossFit.

15lbs down, more to go

Its been a little more than a month of CrossFit and I have lost around 15 pounds.  the workouts kick my ass on a daily basis, but the results are definitely worth it.

I definitely could be down more weight, but I am still eating too many cabs and indulging in the occasional soda here and there.

Shin Splints are my achilles heel

Todays workout included 2-800meter runs.  I haven't run anywhere since I ran 3.22miles 2 weeks ago.  Apparently that did it to my shins, or 217 pounds of man running were too much for my shins to handle and they were barking during the workout.

I can say that I didn't stop, I slowed but never stopped, and this was the best running I have done since I started CrossFit.  I am not shedding the pounds like I did with p90x, but my whole body is getting stronger and fitter.  I also must admit my diet has not been great these past 3 weeks, and after my night at bonefish Saturday, I am going to crack down on my carbs and my sugar.

Feel like the weight of the world is on my shoulders

The last 3 days have been very intense CrossFit workouts, and my body is feeling the burn.  My shoulders are so sore I can barely pick up my two year old, and my 5 year old has to help me pick him up by jumping.  We have been doing great workouts that have made me stronger, and hopefully the soreness will go away soon.

I have 1 week to practice for my first golf tournament of the year.  My overall ball striking is fairly accurate, and as long as I don't over read my putts I should be ok.  I would like to qualify because it means I finally didn't let the pressure get to me.  I also would like to put up a good showing because my ultimate goal is to try and qualify for the usopen.  I have played Olympic Club before, but I have never played in the biggest tournament in golf.

On top of being sore, preparing for my first golf tournament of 2012, and work commitments (which are many), I am also struggling mightily with my diet.  I haven't had booze in 2+ months, but my bad eating habits have resurfaced.  I have had the far too often occasional coke.  I have had cookies and deserts.  I have had a carb heavy meal.  The only thing in the last 6 weeks I have stuck with is consistently making it to workouts.  If I can continue this, work on appetite suppression/will power, and keep practicing my golf game, I can hopefully reach my goals sooner rather than later.

Told I need to rest

I showed up for 6am CrossFit and was told by my instructor I am doing too much.  I need to take the break days, 2 days of workout, 1 day off, 2 days on, 1 day off.

I think since I was trying to loose so much weight I was willing myself to come in and not allowing myself to take any breaks.  Today was a hard workout so at least I have that to work off of.  Not going everyday will probably be a good thing, we'll see.

Preparing for a 5K Run

I got my dates mixed up and I thought today was the day I was supposed to run 5K for my CrossFit workout.  Last night I found a loop that is 1.66 miles.  I figured I would run the loop twice this morning and that would be my cross fit workout.  I ran it to find it last night, 13min/mile pace.  Pathetic I know, but at least I put forth effort.  This morning I was really tight, but i ran 2 loops, the only problem was my pace was slower, 14min/mile.  Now I was feeling good that I completed the run, and didn't quit, but my real victory was completion.  My CrossFit trainer called me today, and it turns out today was a snatch day, so now I am behind in that workout, and to make it better;  Every time we have a max weight workout day, the next day murders me.  The only good thing about the murder days are they have immediate impact on my body, Wednesday i will be a little sore, but also a little stronger.  Icing on the cake is Wednesday is 5K day.  Ahhhhhh

Running is not like riding a bike

My CrossFit workout for Monday is to run 5k, 3miles.  Tonight after dinner I downloaded an app for my iPhone to track my running and also mapped out a 1.6 mile track from my house.  In the morning I will attempt to run this distance in a 10min/mile pace.  Fingers crossed !!!

I have been living a very sedentary lifestyle since college.  I haven't run any type of distance for almost 15 years.  I have played sports that required me to run short bursts of speed for short intervals, such as intramural football and pick up basketball at the YMCA or church league softball, a few times over the years; but i haven't run anything greater than a mile since high school.

I have been playing golf for several years, and occasionally I will walk the round while carrying my bag.  I know this is 6-7 miles per round but it is a leisurely pace.  I have taken several golf trips that required me to walk 2 rounds a day,  and those rounds haven't really amped up my cardio, they did however make my feet hurt.

CrossFit is changing me, not just at a molecular level, but a mental level.  It is making me stronger every day, both physically and mentally.  I am more determined, I am less lazy and I am eating better, when I don't fall off the health wagon and drink a soda or have desert.

Now that I have mapped out a nice 1.66mile track near my house, I am going to try and run this a few times a week, along with continuing my CrossFit training.

Today was a failure

Todays workout was supposed to be 15 Handstand Push Ups, 1 L (Position) Pull Up, 13 HSPU and 3 L's, 11 HSPU and 5 L's, 9 HSPU and 7 L's, ... 1 HSPU and 15 L's.

I can't even do a handstand, much less handstand push ups.

This is the first workout I have left where I didn't feel as though I made any progress and I didn't get any stronger or in any better shape.

I must also admit that the last few days I have overindulged with larger than normal portions of food, and I have had a few soda's lately.  Saturday is a 8:30 workout, and the rest of the day is nothing but healthy eating and rest.  Sunday is a 6am workout.  If nothing else my determination and willingness to get better are getting a workout.

Where did those 5 pounds go?

As I previously explained I took 3 days off from CrossFit to rest a pulled left bicep, I worked out today and did 7 rounds of:

1) Standing Jump to a 20" high box - 7 times
2) Squat 95 pounds - 7 times
3) Throw a 10 pound medicine ball to the 10' high mark on the wall, catch it, squat and repeat. - 7 times

I had a 8:30 workout with no breakfast, then after the workout I immediately went to a meeting to discuss and chose light fixtures for my new house, then I went home and showered.  The funny thing was I weighed myself and after starving all morning and sweating, by 12pm when I got on the scale I was 5 pounds lighter than when I weighed myself Friday.

I didn't have the healthiest of diets this weekend, in fact I indulged myself Friday and Saturday with the full intention of working out Sunday.  I ended up getting stuck out of town Sunday and missed the workout.  I took Monday off because the W.O.D would have exaggerated my injury; and here we are.  Worked out today and was 5 pounds lighter.

CrossFit is a body changer!  I was able to do ring work without the rings being lowered to 3' off the ground, my ring pull ups are coming easier and my wife thinks I look slimmer.  When I was doing p90x, it also changed my body, but I was sore all the time, and too tight to fully swing a golf club.  My soreness goes away sooner now when I CrossFit on a daily basis, and I'm hardly tight at all so I can swing away.

Thank you CrossFit.

Took the weekend to rest, played golf

I pulled a muscle in my left arm which kept me from completing my Crossfit workout friday.  I decided to rest from having my ass handed to me for the weekend.  I went and played my first round of golf in over a month.

I shot a 3 over par 74, missed 7 birdie putts, and 5 of them were legitimate makable distance.  I have a tournament at the end of the month, full swing isn't so rusty, putting is going to require a lot of practice during lunch hours the next few weeks.

the dreaded return to CrossFit starts at 6am, I rested this weekend, and even indulged in carbs and a soda over the weekend.  Diet and pain start again in 8 hours 20 minutes.

Injury can only keep me down for so long

Well, it finally happened.  I hurt myself.  It wasn't due to any carelessness or horseplay, I over used my left bicep to the point where I couldn't use it anymore.  I am taking Saturday off from CrossFit to rest my bicep, and to work on my golf game, if the rain holds out long enough.  I have my first tournament at the end of the month and I haven't played but 4 rounds all year.  I need the practice round.

CrossFit has definitely made an improvement in my life; I have lost a little weight, I have some more clearly defined definition in my muscles, and my determination and will power have improved enough that I don't totally hate getting up at 5:15am to get ready for my 6am workout.  It will be 3 weeks of CrossFit Sunday.

Usually someone will end the post hopefully in 3 months I will be ripped, but with the results I've seen so far.  I don't have to wish and say hopefully, I know that in 3 months I will be ripped and in 9 months; by christmas I will be a different man.

My only deterrent is diet, and not because I have a tremendous sweet tooth.  My problem is when I travel I don't have a lot of healthy options available to eat.  I haven't had but 3 cokes in 3 weeks and no alcohol in over a month.  When I am home for the week my diet is fine and my portion control is better, but on the road a "healthy" 6" Subway isn't always the best option.  Whats even worse is sometime a Subway isn't an option and all I have are fast food and fried fast food options.  I travelled heavily this week and put back on 2 1/2 pounds.  That is why my Diet is the only things against me now, but as I get better at CrossFit, my diet will also improve with time.

Sweat and Diet, Diet and Sweat

These are the key factors in my weight loss while also doing CrossFit.  I have significantly reduced my portions, cut out a large amount of yummy carbs and stayed away from Booze and Soda.  Even though I am sweating through my shirt every single workout, I am also practicing portion control as well as eating healthier.  I have lost 9 pounds in 16 days, with only 1 day taking a CrossFit "rest day" because of a work conflict.  I know that if I can continue this workout and the Diet, I'll be lean in no time.

Some people say that showing up is the hardest part, thats not true.  Willing yourself to finish a W.O.D (Workout of the Day) is also not the hardest part.  No after dinner snacks, and limiting portions are not the hardest part either.

The hardest part is being determined enough and have the self control and will power to do all 3.  The saying is 2 out of 3 aint bad, thats BS, 3 out 3 is the only way.

2 Weeks and 2 Days

I started this CrossFit routine 16 days ago.  I am getting in better shape and I have lost a little off my belly, but not enough to take and share tons of pictures.  

I am noticing that as I get up for the 6am workouts I am cursing and thinking of ways to get out of it, but once I am out the door and driving, I'm already awake and thats half the battle.

The reason I say thats half the battle is because sleep is one of my all time top 3 things to do, If I had to order it from 1 to 3:

1) Sex

2) Sleep

3) Everything Else

I hate getting up early and going to workout, but I love how my body feels after the workout.

If you want to see where I workout go to:

www.vigilantecrossfit.com

8 Pounds Down

Well it has not been 2 weeks and today I weighed 8 pounds less than when I started CrossFit.  It has been 12 days, with only 1 rest day, and I am getting in better shape physically and a better shape to my physique.  Every workout kicks my ass and makes me sweat through my shirt, but thats a good thing.  I haven't quit a workout yet, although I have to admit my times when we benchmark are not the fastest, but all that matters so far is that I'm completing them.

My kids can do it, so should I

CrossFit today was a perfect example of why CrossFit works.  A very core heavy day.  Started out doing a handstand and walking my way up and down the wall with my feet, I also did head stands and froggy stands.  All core heavy, and all worked my core heavily.

These workouts were the skill part, not the W.O.D. (Workout of the Day)  The W.O.D was 21 pull ups, bear crawl back and forth 2 times the distance of the gym, 15 pull ups with 2 more bear crawls, and finally 9 pull ups with 2 more bear crawls.  The pull ups were not the killer, the bear crawl was.  What made this even sadder is my 5 year old can bear crawl all day long, but his 35 year old father was dying doing it.

Well I didn't die, I survived and I am better for it.

1 Week of Crossfit down.

Yesterday I was working out at 6am, and that made 7 straight days of CrossFit.  My lower back was a little sore after yesterday, but this morning when I woke up it wasn't as bad.  I am noticing my recovery period is a lot quicker than it used to be, I am also not as sore for as long anymore.

I havent noticed a dramatic weight loss, but I am sweating through my shirts during each workout.  I know this will make me into a better physical specimen, and my instant gratification wishes I was seeing the results faster, but it has only been a week.  I do think my neck and chest are growing, my wife doesn't see it, but i think they are a little.

My goal is to try and work out 7 days a week every week for as long as I can.  I don't want to make the same mistake I made with p90X and get the results I was looking for, then stop for 18 months and get into worse shape.

I am going to workout at 11:30 today, and then finish the work day.  This is becoming more of a test of my resolve than anything else, I have quit on a lot of different things in my past, and if this helps me become more of a follow-through type person, than that alone is worth the cost of the CrossFit.

Puke happens.

Thursday morning I got up and worked out at 6am.  I ended up puking a the end and not finishing the workout great.  But today i ran a mile in my workout, 4 - 400meter runs, and i didn't throw up.

Minor miracle

I am feeling better, and my lower back isn't hurting when i wake up, didn't hurt today anyway.  I feel as though my man boobs are going from man boobs to pecks, they feel bigger and thicker than they did before crossfit, but my waste looks the same.

I am trying to eat healthier, I had 2 dinners last night - and a handful of baby marshmallows, so except for last night i think I'm eating better.

I am trying to eat more fruit, less carbs, and very little dairy.  Hopefully by the end of march i will see some improvement on the outside, because i feel it working on the inside.

I Survived

I mentioned yesterday I was going to attend a foundation class at a CrossFit gym.  I did, and except for what seemed like 200 squats I made it through, and wasn't totally wiped.

Today I actually had my first class, granted it is 1 on 1, and much slower pace, but it kicked my ass;  And I was going at a lot slower pace than the normal class.  I am going to go 3 times a week this week, maybe 4 times next week, and hopefully by March I can do 5 times a week.

I also had a nice valentines breakfast with my wife, and I am even a little proud of myself for having a relatively healthy breakfast and not splurging on the waffle or french toast.  With my new curbed diet, and monster workouts, I should look better naked in no time.

And lets be honest folks, you can find people who say all you want is a little tone or bigger chest all day long, but in reality, everyone wants to look better naked.

New Workout

I saw a TV show last year, the Reebok CrossFit games, and the athletes in this were the fittest people on the planet.  I have researched it and its not a new fitness craze, but a whole new way to workout.

I had just a sample of it yesterday afternoon and it kicked my ass.  But my ass has gotten a little too big lately, so it needs some kicking.  I am going to try a full class tonight after work, and I have 4 goals; 1-Dont Die, 2-Dont Throw Up, 3-Complete It(Don't puss out), 4-Don't Die.

If I can do this workout 5 times a week, in a month I'll be healthier, by the end of the year, I'll be a fitness monster.

The old Brian would boast that he's going to do this and try p90x at home, Brian 2.0 is more realistic.  Just doing this class is the goal, if i can do abb ripper occasionally when I'm home, that will be gravy.

I'll post about the Foundation Class when I get home / If I get home tonight.

Sorry for the delay

It has been some time since my last post, I know I was supposed to post 2 saturdays ago about how my round went.  I was rained out and then I got sick so not much happened the last 2 weeks.  I played this saturday in freezing cold temperatures with wind as a nice add on, I played not awful, but still was 4 over par at the turn, then the world came crashing down on my golf game.  I played the last nine holes in 14 over par.  I can't think of the last time I played a round of golf and shot 18 over par.  I could blame it on the cold, or the fact that I read an article about Danny Lee's new swing and i am trying to emulate breaking down the right elbow for a better takeaway, but in reality it was just a awful round in awful weather.

Lets Get it Started

Super Bowl Sunday is 4 days away, I am going to use this as an excuse to procrastinate the work out for a few more days.  I can enjoy pizza and coke on Sunday, and then Monday - bring on the workout!  Once monday comes I am going to avoid soda when I go out, have juice for breakfast and water for lunch and diner.  The hard part is my new favorite drink is Red Bull and Grey Goose.  Not only do I need to give up soda, but I am also going to not drink alcohol for 60 days while I do Insanity.  No late night snacking, no booze, and nightly workouts, SHITE!

Once I complete the workout I will post before and after pics.

In my profile I mention I have very lofty golfing goals.  I am playing this saturday from the black tees, two weeks ago I shot even par from the black tees, and hopefully this time I can go lower.  I have a new Scotty Cameron Newport 2.6 that I just bought, hopefully it will know what I paid for it, and thus make everything.  The good thing about my US Open qualifier is that the local qualifier is being held at my home  course, so local knowledge will come in handy.

My first qualifier is the NC Mid Am on March 22, I need to work on shortening my backswing as well as making my takeaway more of a 1 piece movement without a wrist hitch.  Completely changing my takeaway and widening my arc, along with diet changes and working out nightly, what could go wrong.

Next post is Saturday Night everyone.  Keep reading.