An apple and 10 wall balls a day keep the Doctor away!

Coach Pat said do the movements and put forth 75% effort. You have 5 minutes to get it done. I picked up my 14# wall ball at 4 min 55 sec. I knew I wouldn't finish in the time domain. Just then he shouted "keep moving until your finished, complete all the movements!" I finished at 5:21 That was round one of three. We were to do it again, same movements with added effort each round. I counted each pull as I pressed my feet as hard as I could into the rowing machine. Focused on pulling strong and breathing, anxious to get off the rower and pick up my barbell. Man, how I love the barbell. I surprise myself even now thinking about it. Each rep count I feel butterflies. Butterflies of joy and excitement to get back to the bar. It's getting harder and harder to breathe but I still keep moving. I paced it better the second time and somehow finished in 5:06. Now I still have to do it again. One more time at 100% effort. Standing there,  trying to catch my breath and thinking where can I improve? How can I shave off any time from this? Where did the rest time go? 10 seconds... 3, 2, 1.. Here goes everything. I moved as efficient as possible. Broke up the barbell movements and the kb swings in effort to not get too out of breath. Swung my arms as hard as possible in the box jumps. As I picked up the wall ball for the final of the seven movements, the clock read 4:40. I didn't see what anyone else was doing. I was totally in my zone and finished in 5:04. Whew! 2 seconds faster than the previous round. I felt the buzzing in my head and my body was a bit trembly. I just lay there for a minute overwhelmed with pride and accomplishment.

Afterward, I stood up. A sweat outline imprinted the shape of my back on the floor.  Wow that was fun! It's moments like this one that reinforce my decision to make this a priority in my life. I only wish other people experience this feeling within themselves. The buzz that ignites a desire to be a better person, to take care of myself and encourage others to do so as well.

It's funny that CPJ said today "do 10 wall balls and eat an apple every day for the rest of your life. You'll live better and longer" I believe this to be true.

I stopped at Shop Rite on the way home from the gym. Why is there a bench in the bread aisle? As I thought about the bench and it's odd placement a man sat down on the bench. At first I was curious why he would take the load off in the bread aisle. That's when it occurred to me! He needed to take a rest! Slightly annoyed by this and increasingly saddened as I thought about it more and more. I realize the man on the bench could probably not do any wall balls never mind 10 of them and he most likely would never even try.

Before you become the man on the bench in the bread aisle, start with an apple a day. When that is so easy and you do it without any thought, then try a few wall balls. As the wall balls become easier and easier increase the quantity to a minimum of 10. Then do it every single day.

Beyond the Rower (Concept2)

"Athlete Development Camp"

Creating Positive Forward Motion

I found this to be such an amazing class with tons of valuable info that is easy to understand and experiment with. First because of CPJ's drive to help people become better at whatever their personal goals are. For me I want to be better at breathing while performing specific movements such as wall balls. I tend to hold my breath when doing wall balls which prevents me from doing very many unbroken. I have tried variations of them playing with the depth of squat to catching the ball more on one side than the other. All of these variations feel as if I am jeopardizing the integrity of the movement so I always end up back at square one. After participating in ADC I have learned how to utilize my breath in conjunction with my body and this really helps. I knew how to apply breathing during Olympic Lifts but for me the feeling doesn't cross over. In addition to ADC, I have kept a regimented meditation program which is focused on breathing techniques. Maybe these two combinations are, for me, the missing link.  

Below is the work that I consistently did each week to improve my aerobic base. 6 sets of 750 meters. Each week the rest time between sets is decreased. The goal is to row at a 500 m pace within a set range of strokes per minutep. This exercise has proven to  be useful and I think that rowing each week for a longer distance (even if there's set rest built in) is a valuable tool that translates beyond the rower. 

Spartan Super 2015 Mt Creek, Vernon, NJ

My Spartan Team Pre-Race Photo taken at the Spartan Super 8 Mile Race at Mt. Creek, Vernon, NJ on September 13, 2015.

I want to take a moment to reflect on this day and the race, what I got out of this experience and where I'd like to go with this gained knowledge...

It started as a "fun idea" over a discussion on new year's eve, with a friend, Rob from the running club.  The idea then grew and I found myself forming a  team comprised of about a dozen friends. Friends from a combination of my two favorite worlds... The Salt Shaker Running Club and Red Shed CrossFit. It is within these two groups that I have met some of the most amazing,  generous,  people and have formed some of the best friendships that I will cherish to my last breath on this earth.  I digress.

As the date approached and the team grew larger I  a lofty goal of creating the largest team. We all reached out to friends who could possibly be interested in this feat of physical fitness.

We had a few training sessions where I pushed them, some to their limits and others just to the point of breaking a sweat. All this time I was training myself, both physically and mentally for this challenge, not only for myself but to be their leader. To be the voice that could persuade someone to push forward in moments that are challenging or filled with self-doubt. During our second training session I broke the group into smaller teams for a team building exercise in addition to a strength workout and a trail run. Everyone finished with smiles and hi-fives. Everyone was hooked on the team aspect of this challenge no matter their level of capability. It was after-all quite a mixed group of runners, crossfitters, and about half a dozen who regularly practice both.

In addition to our organized group training we were no strangers on social media. There it became easy to make new friends with a commonality. Some went outside of their comfort zone and attended classes at each others gyms and planned training runs together. Rob even went as far as researching a "Spartan Training Class" which settled some of nerves. We had a meet and greet or as I prefer to call it a "beer and cheer" because still so many in this group did not know each other... yet.

We ordered team shirts to make our efforts in staying together on the course. Team shirts would enable us to spot each other in the sea of humans, making their way through muddy water,  climbing over walls and other tests of agility and strength. In addition to making us feel legit and represent that we are each part of this team.

The few days leading up to the event were so exciting, many friends engaging on the chat thread about everything from where to park, where to meet, what to bring, post race festivities and more! I suggested that we play it by ear, go with the flow, see what happens. There are so many times in life that we plan every moment, I was looking forward to some spontaneous fun with friends.

The day of the race. It was not far from home so we were all able to sleep at our homes and meet in the morning. I woke up early, naturally excited for what we had been looking forward to for weeks, months even. I prepared a healthy breakfast and packed spare clothes, filled with anticipation and excitement. Yet another day of a social media frenzy all connecting, bib numbers, pre-race shenanigans.
We met at the base of South Mountain  (a place we frequent for snowboarding) dressed in our team gear excited and nervous with about an hour to start the race. We hung around observing those who were in the earlier heats who had completed their race all filthy and wet with beer in hand and smiles of accomplishment on their faces. It was almost time. We were as ready as we would ever be. Corralled into the start area, DJ playing, hearts pumping and hi-fives chanting "Aroo" and we are off. Initially it was discussed that we try to stick together but it quickly became obvious that it would not be possible. Eventually we ended up into about three groups which worked well for all levels of fitness.  We were a team and representing the friendship that grew out of this endeavor.

Overall the race was more challenging for some than others but that's what created such a bond. I don't want to get into the details of the race itself because for me it was not really about that aspect of it. I will  share with you some takeaways from the process. Cliche as some may sound I don't really care, so here goes.... challenge yourself, raise your own bar, connect with others, don't be afraid, get out of your own way, stop finding excuses,  make shit happen, stay dedicated, appreciate the beauty, make goals, ask questions, drink water, find a community that you believe in and if you can't find one... go build one!

Thank You Coach; for the Resiliency and Grace!!

Thank you Coach (CPJ) for the lessons on resiliency and grace.

First I want to say thank you for teaching me about resiliency. I never allowed myself to understand this, but now it has become an important place that I have been longing to find. A place where I can place my feet in the sand and not be worried about being washed away by the tide. You have taught me how to find the resiliency within. I really appreciate all the lessons that were so hard for me to absorb.  I have the ability to tune-in, listen to my body and my mind and step forward with a positive approach to anything.

Thanks for teaching me about Grace. Grace is  a representation of so many things to me. First of all Grace was the name of my nanny who liked my brother much better than she liked me. Grace was a work out that terrified me during my first RX competition. And NOW Grace is the way I choose to carry myself and represent myself to the world.  A powerful being who embodies kindness.
As I approach the first day of the rest of my life, the day I have been seeking, the life I have been building every day that I have spend learning and becoming the better version of myself, I choose to take  the first step with gratitude. I am grateful for the lessons in resiliency and grace.

resilience

[ri-zil-yuh ns, -zil-ee-uh ns]

 

• Examples
• Word Origin

noun

1.

the power or ability to return to the original form,position, etc., after being bent, compressed, orstretched; elasticity.

2.

ability to recover readily from illness, depression,adversity, or the like; buoyancy.

grace

[greys]

 

• Examples
• Word Origin

noun

1.

elegance or beauty of form, manner, motion, oraction:

We watched her skate with effortless grace acrossthe ice.

Synonyms: attractiveness, charm, gracefulness,comeliness, ease, lissomeness, fluidity.

Antonyms: stiffness, ugliness, awkwardness,clumsiness; klutziness.