Crossfit Day Two and Becky Hammon Makes History Again!

Not that long ago I posted when Becky Hammon became the first woman Assistant Coach in NBA history. As an Assistant Coach for the San Antonio Spurs Hammon has had the opportunity to learn under one of the greatest coaches in the NBA, Gregg Popovich. Popovich and the Spurs have not made too much of Hammon's hiring. They have emphasized over and over that she was hired for her basketball knowledge, not to just hire the first full-time woman assistant coach. That seems to have been reinforced by the fact that the Spurs just won the NBA Summer League with Hammon, not Popovich at the helm. Awesome!

Today was day two for the Crossfit trial. The instruction was again excellent. I had never done a Barbell Push Jerk before. The coach broke it down into simple steps and then watched and did a great job of detecting and correcting form issues. I am also not very gymnastically talented. Whenever I attempt handstand push-ups I am either concerned about crashing through the wall or smashing my head into the floor. I was given some great ways to modify these by using a box in a pike position to start building up my strength for future handstand push-ups. Finally, I have done Barbell Power Snatches before, but not real ones. I was coached in the finer points and learned a ton. Day two: Great stuff!

Warm-up:
3 minute Row
5 PVC Passthroughs
PVC Shoulder Stretches
5 minutes AMRAP:
10 Barbell Box Back Squat
30 second Wall Sit with a Medicine Ball squeezed between legs (20lbs./14lbs.)
10 Barbell Overhead Press
30 second Handstand Hold
Strength:
4×2 Push Jerk from rack at 85% of one repetition maximum (I used 155lbs.)
WOD:
Metabolic conditioning for time:
Three rounds: 18-15-12 repetitions
Handstand Push-ups (modified for clumsy oafs like me)
Power Snatch (I used 95lbs.)
Cooldown:
3 minute walk

Have a Great Day!!

Yesterday's Rowing and Day One of Crossfit

First, yesterday I rowed for 30 minutes for a total distance of 7050 meters. It was pretty damn hard for me and has set a very good benchmark for the future.

Today, I went to my first Crossfit class at an affiliate very close to our place. I went in on Saturday and chatted with one of the coaches about the class. Apparently the 5:30am and 6:30am classes are packed and the 7:30am class has fewer people in it. I felt that going to the 7:30am class allowed me to workout with five or six other folks while still being able to ask questions of the coach.

The coach provided very good instruction and a number of times she went out of her way to say very important things like, "I would rather have you use lower weight and use good form than try to use a weight that is too heavy." I have watched too many "Crossfit Fail" videos that do the exact opposite of this. 

I arrived a few minutes early and caught the end of the 6:30am class. While warming up and gently stretching, I was getting a bit irritated because there were people that were violating a personal pet peeve of mine: Needlessly dropping bars. I get it when people drop bars when they are attempting a heavy weight and they fail, dropping the weight. But, these folks were dropping bars simply to drop them after completing a repetition. I got over it, but it was an ominous beginning.

The people that I worked out with were of various shapes and sizes and of varying physical ability. As we went through the routine the coach gave very solid tips and advice for form adjustment. It would be interesting to see how well that happens in a class that is full with 12 participants. The workout was very solid and I left the facility sweating like a pig. I will let you know how tomorrow goes! So far, two thumbs up!

Workout: This was a "Chipper". Lots of different exercises that you "chip away at".
Warm-up:
3 minute continuous plate floor push (45/25) (The first weight amount is for men and the second is for women)
5 PVC Wrap arounds
5 PVC Passthroughs
5min AMRAP: ("As Many Rounds As Possible")
10 Barbell Overhead Squats with a Sotts Press at the bottom of the squat
30 second Barbell Overhead Squat hold at bottom of squat
10 Barbell Hang Muscle Snatch
30 second Pull-up hold with chin over bar
WOD:
Metcon ("Metabolic Conditioning") for Time
100m Farmers Carry with Kettlebells (2×53/35)
5 Snatches (95/65)
200m Farmers Carry
10 Clean and Jerks (95/65)
100m Farmers Carry
15 Front Squats (165/125)
100m Farmers Carry
20 Back Squats (165/125)
Rest 1 min
Maximum time handstand hold
Cool Down:
3 minute run

I completed this WOD in 15:45 with a 45 second handstand hold.

Have a Great Day!!

The Summer Trial and Change Continues

Today I am going to ride the Concept2 Rowing Machine and go for a maximum distance in 30 minutes. Tomorrow I am going to begin a one week free trial at a local Crossfit affiliate. I have never tried Crossfit and I am very interested to see the progression throughout the week. I like the idea of Crossfit with a combination of exercises (i.e. cardiorespiratory, weight training, power training, etc.) however I do not know how I feel about the competitive "Again, faster" mentality. I feel that in some modalities (i.e. load bearing exercises) "faster" can often manifest itself as poor form and that can lead to injury. I will list the daily workouts here and give my feelings after each workout.

Today's quote is from George Bernard Shaw:

"Progress is impossible without change, and those who cannot change their minds cannot change anything."

Workout: Cardiorespiratory
Rowing Machine, 30 minutes maximum distance
Straight Leg Sit-Up, 50 repetitions

Have a Great Day!!

Presidential Candidate Quiz and a Cardiorespiratory Day!

My brother sent along a link to a  Presidential Candidate Quiz that I found very interesting. It does involve answering quite a few questions and then rating how strongly you feel about your answers. After it is all said and done it cranks out which 2016 Presidential candidate you most align with on major issues. I have found that it is great to get started on candidate research before I get besieged by attack ads that may or may not be accurate.

Today's quote is from Sharon Salzberg:

"Voting is the expression of our commitment to ourselves, one another, this country and this world."

Workout: Cardiorespiratory
HIIT Spin Bike, 35 minutes
Bicycle Abdominal Crunch, 100 repetitions

Have a Great Day!!

Indoors a Couple Days of the Year. This Time for Shoulders and Triceps!

It can be a love/hate relationship with the monsoon here in Tucson. Mostly it is love. It is hard to argue with the life giving rain that everything depends on for the rest of the year. It is also incredibly beautiful to watch large storms roll in when you live in big sky country. It is only a couple of times per year that I cannot use the outdoor gym that I have set up here and it seems like today is one of them. Today will be focused on dumbbell work, bodyweight exercises and a bout on the rowing machine. Inside.

Today's quote is from Langston Hughes:

"Let the rain kiss you. Let the rain beat upon your head with silver liquid drops. Let the rain sing you a lullaby."

Workout: Shoulders and Triceps

Rowing Machine, 30 minutes

AbMat Abdominal Crunch, 50 repetitions

Weight Training:

One Arm Dumbbell Shoulder Press, 3 sets of 8-10 repetitions per side

AbMat Abdominal Crunch, 20 repetitions

Overhead Dumbbell Triceps Extension, 3 sets of 10 repetitions

AbMat Abdominal Crunch, 20 repetitions

Standing Dumbbell Side Raise, 3 sets of 10 repetitions

AbMat Abdominal Crunch, 20 repetitions

Dumbbell Triceps Kickback, 3 sets of 10 repetitions per side

AbMat Abdominal Crunch, 20 repetitions

Alternating Dumbbell Front Raise, 3 sets of 10 repetitions

AbMat Abdominal Crunch, 20 repetitions

Diamond Triceps Push-Up, 3 sets of 20 repetitions

AbMat Abdominal Crunch, 20 repetitions

Dumbbell Shoulder Shrugs, 3 sets of 20 repetitions

Have a Great Day!!

ESPYs Vs. Super PACs and a Back Workout

Yesterday the media provided me with some amazing moments and I woke up this morning frustrated. First, I heard some amazing figures brought to us (unfortunately...) by the Supreme Court and the worst decision that they ever made: The Citizens United decision. This decision allowed unlimited confidential donations to Super PACs that despite what they may claim, go directly to supporting political candidates. This essentially puts our government up for sale to the highest bidder. Unless of course the Super PAC is supporting someone that is such a nut job that the American people see through them. The doughy, obnoxious, Canadian-born and very un-Presidential Ted Cruz's Super PAC has raised millions of dollars. I thought out loud, "There HAS to be a better way to use money than supporting this clown?" Then there was the release of Donald Trump's financial statement which included his net worth: $10 billion. I again thought out loud, "Trump has zero chance of winning the Presidency. There HAS GOT TO BE a better use of hundreds of millions of dollars than a failed Presidential publicity stunt?"

In the evening I watched the ESPY Awards. Among the highlights, stories of athletic achievement and acknowledging some of the world's greatest athletes there were unbelievable stories of hope and courage. The Jimmy V Award for Perseverance went to Devon and Leah Still. Devon is an NFL player for the Cincinnati Bengals and Leah is his 5 year-old daughter that has been battling cancer for over a year. Not surprisingly, Devon has not been able to focus on football during the past year. Though he could not perform on the field while worrying about his daughter, the Bengals have kept Still on their roster so that he can still collect a paycheck, have insurance and be by his child's side while she goes through a laundry list of brutal treatments. During his acceptance speech, among everything else that Still said that was moving he said that he will continue to battle for ALL children with cancer, because they are the real heroes and are worth more than "the 4% that the government gives y'all". Four percent?

Then Caitlyn Jenner won the Arthur Ashe Award for Courage. Formerly Olympic Gold Medalist in the decathlon Bruce Jenner, Caitlyn Jenner is the final realization that Jenner lived an entire life to 60+ years old as a woman trapped in a man's body. Waves of paparazzi swarmed as Jenner began the transition to Caitlyn. I do not know how Jenner was able to handle it. During her acceptance speech, Jenner stated that "41% of transgender teens attempt suicide". What?! Forty-one percent?! What the...

It was just after breakfast today that I realized why I was upset. There are a lot of wealthy people on this planet pouring millions of dollars into the political campaigns of insane clowns that have no chance of winning the Oval Office. If a fraction of that money was spent to help the family of a child suffering through radiation treatments, wouldn't that be worthwhile? Or maybe providing the money needed for a transgendered teen that needs some help, guidance or counseling to keep them from hurting themselves? Wouldn't that be a much better use of those dollars?! Way more dollars than sense it seems in this world. Way more greed and desire for power than compassion. Perseverance and courage indeed.

Today's quote is from Jim Valvano:

"Don't Give Up. Don't ever give up."

Workout: Back
Warm-Up:
Jumping Jack, 50 repetitions
Trunk Twist, 25 repetitions
Bicycle Abdominal Crunch, 100 repetitions
Weight Training:
Deadlift, 5 sets of 5 repetitions
Weighted Pull-Up (Bodyweight +50lbs.), 3 sets maximum repetitions
Dumbbell Snatch, 3 sets of 5 repetitions
One Arm Bent-Over Dumbbell Row, 3 sets of 5 repetitions
Landmine Torso Twist, 3 sets of 8-10 repetitions
Landmine T-Bar Row, 3 sets of 5 repetitions
Atlas Stone Lift to 48" Platform, 5 sets of 1 repetition

Have a Great Day!!

A Quick Chest and Biceps Post

Warm-Up: Perform each exercise in order to complete a set. Three sets total.
Ball Slam, 20 repetitions
Rotational Wall Ball Throw, 15 repetitions per side
AbMat Abdominal Crunch, 50 repetitions
Weight Training:
Bench Press, 5 sets of 5 repetitions
Dumbbell Hammer Curl, 3 sets of 8-10 repetitions
Incline Dumbbell Press, 3 sets of 4-6 repetitions
Dumbbell Wrist Curl, 3 sets of 10 repetitions in both supinated and pronated grips
Dumbbell Chest Fly, 3 sets of 10 repetitions
EZ Bar Curl, 3 sets of 10 repetitions
Parallette Push-Up with feet on a 36" Box, 3 sets of 20 repetitions

Have a Great Day!!