Hey Greg!
I haven't seen you in a couple of weeks as I have been tied up at horse shows. I have been continuing working on getting my times down and have been able to make some progress.
After our workout on Saturday, June 14, I took a long bike ride. Few people knew it, but it was my 50th birthday, so I guess I am now officially on the downhill (not!). Since it was my 50th, I decided to stretch my ride out to 50 miles. I felt good and the weather wasn't too hot, so I pushed on and completed the 50 miles in 2 hrs and 45 min. While not a blistering pace, I was still able to maintain just over 18 mph average for the ride. I really believe the running we are incorporating into the workouts helps with stamina.
This week, I decided to try to pass my personal best (PB) on a 30 mile loop that I ride near my home. This ride has a few challenging hills and a lot of rollers, so I need to work hard the entire ride to take out any time. My best time ever was 1:38:00 for this course, which is about 18.4 mph. My typical training times over the same course all last year hovered between 1:40:00 and 1:43:00. Last Tuesday, I was able to drop this to 1:36:00, which I thought was a good result.
Last night I thought I would really try to open it up and ride hard and push the pace on every hill. As a result, I improved my time further to 1:34:00, which was four minutes faster than my old PB at an average speed of over 19 mph and 2 minutes faster than last week.
I really am happy with these results and attribute this improvement to the strength conditioning that Crossfit offers. Core strength is vital to climbing efficiently and I can now climb longer and harder with less fatigue than in past seasons. I still am amazed that I have almost zero back pain and am able to recover very quickly after these hard efforts. I have never been able to drop times this quickly from week to week and always got stuck on plateaus that seemed to go on forever. While I still need lots of improvement, I feel confident that I have a more focused path on getting to the next level.
Thanks for your advice, support and making me work hard at the gym--it really pays off!--Joe Rap
Friday, June 27, 2008
Thursday, June 26, 2008
CrossFit Total
Training/Diet Log
Thursday 6/26/08
530am
1 scoop primal defense
830am
2 bananas, 1 pear
1030am
Big bowl of grapes
1215pm
CrossFit Total
Back Squat 305# same as 4/3/08. in 12/07 it was 355# and in 7/07 it was 365#
Press 125# same as 4/3/08. in 12/07 it was 145#
Deadlift 405# could have done 10# more. on 4/3/08 it was 455#. 12/07 - 500# 7/07 - 525#
total=835#
body weight today 154. bw in Dec. approx 171-174, bw summer '07 approx 175-180
This is pretty much what I expected today. I was happy with my back squat not going down, and same with my press, but even though I knew my deadlift would be down I didn't think it would be down that much. I also want to point out that while my weights have continued to go down from a year ago, my WOD times have gotten significantly better along with my skill sets. I notice this in all of you. As your skill sets get better your WOD times and weights have increased tremendously. Be very happy about that and also realize that even as you continue to get better, as you have had more time training, you are not going to PR every time. Don't be discouraged with your weights going down on some of your lifts from time to time. I have pr'd only one lift since December '07 and half of my lifts since the Summer of '07. The one lift was my clean and I had been trying to go from 245# to 255# from April '07 and finally got it in March '08. The main point here is that I have pr'd plenty of WODs in the meantime. I am definitely a better crossfitter (meaning my fitness and skill level is much higher) now, than when I was pulling those ridiculous heavy lifts. You are all impressing the hell out of me with the jumps you are all making in your WOD times. I am extatic in seeing your progression. The most important thing for everyone to remember is where we all started when we came in for the first time, and how amazing we all feel now. It doesn't matter what the scale says or what your license says. You are all younger today than when you started and look fan-friggintastic!
115pm
2 pears, bowl of grapes
3pm
1 scoop primal defense
4pm
14oz juiced celery, apple, little bit grape
615pm
Few bowls of steamed acorn squash and carrots
815pm
14oz juiced lettuce, carrots, peppers, celery
In all my research I have done to find the best way for me to rid my body of colitis, one thing has been very consistent. Along with lots of rest physically and mentally, exercise is very good, especially for handling stress. But it also says it is best not to exercise to the point of exhaustion, while my immune system is working so diligently to beat this disease. This makes sense to me, so I have decided that I will be doing less metcons, and when I do a metcon it will not be all out balls to the wall, it will probably be closer to an 80% effort on intensity. I will, however, continue to work hard on bettering my skills in weightlifting and gymnastics, while also working to keep my strength up to the best of my ability. Most important I will be working all these areas, to continue my growth in being a better coach all the time, for all of you.
Thursday 6/26/08
530am
1 scoop primal defense
830am
2 bananas, 1 pear
1030am
Big bowl of grapes
1215pm
CrossFit Total
Back Squat 305# same as 4/3/08. in 12/07 it was 355# and in 7/07 it was 365#
Press 125# same as 4/3/08. in 12/07 it was 145#
Deadlift 405# could have done 10# more. on 4/3/08 it was 455#. 12/07 - 500# 7/07 - 525#
total=835#
body weight today 154. bw in Dec. approx 171-174, bw summer '07 approx 175-180
This is pretty much what I expected today. I was happy with my back squat not going down, and same with my press, but even though I knew my deadlift would be down I didn't think it would be down that much. I also want to point out that while my weights have continued to go down from a year ago, my WOD times have gotten significantly better along with my skill sets. I notice this in all of you. As your skill sets get better your WOD times and weights have increased tremendously. Be very happy about that and also realize that even as you continue to get better, as you have had more time training, you are not going to PR every time. Don't be discouraged with your weights going down on some of your lifts from time to time. I have pr'd only one lift since December '07 and half of my lifts since the Summer of '07. The one lift was my clean and I had been trying to go from 245# to 255# from April '07 and finally got it in March '08. The main point here is that I have pr'd plenty of WODs in the meantime. I am definitely a better crossfitter (meaning my fitness and skill level is much higher) now, than when I was pulling those ridiculous heavy lifts. You are all impressing the hell out of me with the jumps you are all making in your WOD times. I am extatic in seeing your progression. The most important thing for everyone to remember is where we all started when we came in for the first time, and how amazing we all feel now. It doesn't matter what the scale says or what your license says. You are all younger today than when you started and look fan-friggintastic!
115pm
2 pears, bowl of grapes
3pm
1 scoop primal defense
4pm
14oz juiced celery, apple, little bit grape
615pm
Few bowls of steamed acorn squash and carrots
815pm
14oz juiced lettuce, carrots, peppers, celery
In all my research I have done to find the best way for me to rid my body of colitis, one thing has been very consistent. Along with lots of rest physically and mentally, exercise is very good, especially for handling stress. But it also says it is best not to exercise to the point of exhaustion, while my immune system is working so diligently to beat this disease. This makes sense to me, so I have decided that I will be doing less metcons, and when I do a metcon it will not be all out balls to the wall, it will probably be closer to an 80% effort on intensity. I will, however, continue to work hard on bettering my skills in weightlifting and gymnastics, while also working to keep my strength up to the best of my ability. Most important I will be working all these areas, to continue my growth in being a better coach all the time, for all of you.
Wednesday, June 25, 2008
Symptoms Appearing to be Better!
Training/Diet Log
Wednesday 6/25/08
730am
Banana
745am
Banana
1045am
Pear, banana
1215pm
Snatch practice
1x3 squat snatches, with 3 ohs per rep 95#
1x3 115# same routine
1x3 125# " "
1x3 135# " "
(man, I had nothing in me today. surprised I got that much weight up. as you can see though I hadn't eaten much of anything all day prior. not that I'm eating a ton normally.)
Clean practice up to 155#
100 pushups in I think under 7 mins. didn't have a seconds hand.
1pm
1 apple, 2 cups grapes
4pm
10oz juiced celery and grape
5pm
14oz juiced carrots, apple, celery
745pm
2 bowls of steamed sweet potato, 1 bowl seedless cucumbers
Wednesday 6/25/08
730am
Banana
745am
Banana
1045am
Pear, banana
1215pm
Snatch practice
1x3 squat snatches, with 3 ohs per rep 95#
1x3 115# same routine
1x3 125# " "
1x3 135# " "
(man, I had nothing in me today. surprised I got that much weight up. as you can see though I hadn't eaten much of anything all day prior. not that I'm eating a ton normally.)
Clean practice up to 155#
100 pushups in I think under 7 mins. didn't have a seconds hand.
1pm
1 apple, 2 cups grapes
4pm
10oz juiced celery and grape
5pm
14oz juiced carrots, apple, celery
745pm
2 bowls of steamed sweet potato, 1 bowl seedless cucumbers
Tuesday, June 24, 2008
Better State of Mind/ Box Jump Video
Box Jumps from Patrick Cummings on Vimeo.
I'm coming to grips with the fact that I haven't really been following this program/diet for even a full week. It took months and even years for my eating habits to effect this chronic illness, so to expect such a quick turnaround isn't fair to how the body works and it's not fair to the effort I've put forward. I gotta give myself some credit. I can last this thing out, skinny, or well... skinny! A calm strong mind, plenty of rest and staying as stress free as possible are the best things to help reverse any chronic illness, along with a healthful diet plan. Getting plenty of sun and fresh air are huge as well :) I also would be very badly remiss if I didn't mention the importance of FRIENDS and FAMILY. Thank you ALL!
Here is a link with more information about IBD and ways to counter it. This Dr. was referred to me by Dr. Stephen Franson, my chiropractor for the past three years. http://goldberg.getwebspace.com/inflammatory.html
Training/Diet Log
Tuesday 6/24/08
545am
1 scoop primal defense
715am
Pear
745am
pear
930am
1015
Pear
1230pm
16oz juiced celery, grapes
2pm
14 oz juiced carrots, celery, apple
345pm
2 bananas
430pm
5x3 back squat
265# (on 6/13/08 I did the same weight for the same # of sets and reps)
730pm
bowl of cut cuccumber without seeds, bowl of steemed sweet potato
Monday, June 23, 2008
Excpert from Dr. David Klein
Training/Diet Log
Monday 6/23/08
545am
1 scoop primal defense
7am
Banana
815am
Banana
915am
Pair
1045am
4 cups cantaloupe
215pm
20 oz smoothie containing 2 bananas, 7 soaked dates, 1 apple
415pm
2 bananas
745pm
Juiced celery, pair, green peppers
815pm
2 bowls of steamed sweet potato
This is an excerpt from the book I'm following for the diet about what to expect during the healing phase of colitis.
"As previously explained, weight loss will ensue as you clean out and nourish your body with the most healthful diet. The weight that is lost is actually toxic morbid matter, which has been making you sick, as well as, unhealthy fat and water, so it is a good thing that your body has the wisdom to get rid of the debris that has been dragging you down! If you understand the healing process and the purpose of detoxification and are relaxed as you follow this program, your weight will bottom out at a weight that is safe, at which you will be clean inside, then gradually healthy weight will be regained, leaving you feeling genuinely healthy, happy, strong and free of disease. Indeed it is not fun being very thin, but that is typically what we have to endure for a while as the body accomplishes its rebuilding task. Keep in mind that healing and rebuilding require patience; on this program you will be building superior health and there is no shortcut to health."
Yes I'm bummed about being so skinny especially after all the time and training it took to get where I was. But I have to stay positive with what I am experiencing. I fully admit this has been my weakest point. In my opinion, I am failing the mental game while I am succeeding in maintaining this diet. The negative feelings and thoughts I can't get rid of do not promote healing as they release stress hormones through the body. I need to get positive and stay there. Otherwise the diet which is tough enough, won't be working at full capacity.
Monday 6/23/08
545am
1 scoop primal defense
7am
Banana
815am
Banana
915am
Pair
1045am
4 cups cantaloupe
215pm
20 oz smoothie containing 2 bananas, 7 soaked dates, 1 apple
415pm
2 bananas
745pm
Juiced celery, pair, green peppers
815pm
2 bowls of steamed sweet potato
This is an excerpt from the book I'm following for the diet about what to expect during the healing phase of colitis.
"As previously explained, weight loss will ensue as you clean out and nourish your body with the most healthful diet. The weight that is lost is actually toxic morbid matter, which has been making you sick, as well as, unhealthy fat and water, so it is a good thing that your body has the wisdom to get rid of the debris that has been dragging you down! If you understand the healing process and the purpose of detoxification and are relaxed as you follow this program, your weight will bottom out at a weight that is safe, at which you will be clean inside, then gradually healthy weight will be regained, leaving you feeling genuinely healthy, happy, strong and free of disease. Indeed it is not fun being very thin, but that is typically what we have to endure for a while as the body accomplishes its rebuilding task. Keep in mind that healing and rebuilding require patience; on this program you will be building superior health and there is no shortcut to health."
Yes I'm bummed about being so skinny especially after all the time and training it took to get where I was. But I have to stay positive with what I am experiencing. I fully admit this has been my weakest point. In my opinion, I am failing the mental game while I am succeeding in maintaining this diet. The negative feelings and thoughts I can't get rid of do not promote healing as they release stress hormones through the body. I need to get positive and stay there. Otherwise the diet which is tough enough, won't be working at full capacity.
Sunday, June 22, 2008
Sunny Sunday
Training/Diet Log
Sunday 6/22/08
730am
1 scoop primal defense
8am
3 cups cantaloupe
9am
NSC Sunday WOD
800m run (3:05)
50 squats
400m run
50 situps
200m run
50 broud jumps
12:24
those broad jumps were mean
cool down: tabata alternating lateral jumps and kb swings 53#
11am
2 bananas, 1 pair
1215pm
1 scoop primal defense
230pm
2 bananas
4pm
1 banana
515pm
15 oz. of juiced celery and apple (surprised how good that actually tasted)
6pm
2 bowls of steamed pureed sweet potato, spaghetti squash, carrot, celery
Sunday 6/22/08
730am
1 scoop primal defense
8am
3 cups cantaloupe
9am
NSC Sunday WOD
800m run (3:05)
50 squats
400m run
50 situps
200m run
50 broud jumps
12:24
those broad jumps were mean
cool down: tabata alternating lateral jumps and kb swings 53#
11am
2 bananas, 1 pair
1215pm
1 scoop primal defense
230pm
2 bananas
4pm
1 banana
515pm
15 oz. of juiced celery and apple (surprised how good that actually tasted)
6pm
2 bowls of steamed pureed sweet potato, spaghetti squash, carrot, celery
648pm
Just watched the Red Sox win a 13 inning game. Big up to Kevin Youkilis for hitting a 2-run walk off bomb to get the job done!
Saturday, June 21, 2008
Day 4 of this Banana-Fruitastic, F'n Diet
Training/Diet Log
Saturday 6/21/08
730am
1scoop primal defense
815am
3 cups of cantaloupe
9am NSC Saturday WOD(good to see everyone! I miss my Topsfield peeps.)
1015am
3 bananas
1045am
O-Lifting
3x5 snatch at 70% of max lift =135# (during 2nd set I failed reps 3 and 5 so I did 7 total to make up for it. During 3rd set I failed rep 4 so I did 6 total reps)
1x5 split jerk at 70% =160#
2x3 split jerk at 85% =195#
2x2 split jerk at 95% =215# failed 2nd rep of both sets
1x1 split jerk at 103% =235# failed attempt
all these weights were a rough estimations of my max lifts. my max snatch is 185#, my max split jerk is 245#, but that was last summer and more currently I've done 225#. I just need to o-lift more regularly to get the weights back up.
my body weight during this o-lifting session was 158#, last summer I was fluctuating between 178# and 184#
Believe me when my body gives me the ok to start eating more and add things back into my diet I will be getting my body weight back up to hopefully somewhere in the 170s. But I'm finding that it hasn't been necessary to maintaining my strength which is pretty cool. It goes against what alot of people either think, or would recommend as a coach. My recommendation is eat well (don't waste your money on supplements) and pick up heavy shit as often as your body will allow, while maintaining good form/mechanics of course.
I don't attribute my strength loss in my o-lifts to my body weight dropping so much, I truly believe it has to do with the lack of my working on my lifts and my not picking up heavy shit more often. Like I said before my squatting has been the most consistent part of my training and that has remained strong. Also I have been maintaining 2-3 metcon wods a week which has been my plan and they have maintained pretty well. 2 squat days, 2-3 metcons, and at least one day of o-lifting. I haven't been able to maintain the o-lifting. I think I will cut back a metcon day to o-lift more.
I don't know how many people really care to know this stuff, or want to know about what's going on with my health right now. All I know is it has been incredibly frustrating and I have found that bloggin about it has been a good avenue for me to vent and try to keep a positive outlook on the whole thing. So for those that do read and maybe care, thank you for reading and for your ongoing support. I actually hope that me talking about what I'm dealing with might help someone else deal with a similar situation, whether it's someone reading this themselves or someone you may know who lives with colitis or crohn's or some form of IBD. Thanks again for reading.
1230pm
1 banana, bowl of grapes and cherries
130pm
1 scoop primal defense
330pm
1 pair, 1 banana, 4 soaked dates
530pm
Bowl of steamed spaghetti squash with cooked eggplant and tomato sauce(mixed in blender)
this isn't quite following the diet because of the cooked eggplant and sauce which contains onions, garlic and salt which are supposedly irritants for my situation, so I'm taking my best shot at it by blending it. fingers crossed....
Saturday 6/21/08
730am
1scoop primal defense
815am
3 cups of cantaloupe
9am NSC Saturday WOD(good to see everyone! I miss my Topsfield peeps.)
1015am
3 bananas
1045am
O-Lifting
3x5 snatch at 70% of max lift =135# (during 2nd set I failed reps 3 and 5 so I did 7 total to make up for it. During 3rd set I failed rep 4 so I did 6 total reps)
1x5 split jerk at 70% =160#
2x3 split jerk at 85% =195#
2x2 split jerk at 95% =215# failed 2nd rep of both sets
1x1 split jerk at 103% =235# failed attempt
all these weights were a rough estimations of my max lifts. my max snatch is 185#, my max split jerk is 245#, but that was last summer and more currently I've done 225#. I just need to o-lift more regularly to get the weights back up.
my body weight during this o-lifting session was 158#, last summer I was fluctuating between 178# and 184#
Believe me when my body gives me the ok to start eating more and add things back into my diet I will be getting my body weight back up to hopefully somewhere in the 170s. But I'm finding that it hasn't been necessary to maintaining my strength which is pretty cool. It goes against what alot of people either think, or would recommend as a coach. My recommendation is eat well (don't waste your money on supplements) and pick up heavy shit as often as your body will allow, while maintaining good form/mechanics of course.
I don't attribute my strength loss in my o-lifts to my body weight dropping so much, I truly believe it has to do with the lack of my working on my lifts and my not picking up heavy shit more often. Like I said before my squatting has been the most consistent part of my training and that has remained strong. Also I have been maintaining 2-3 metcon wods a week which has been my plan and they have maintained pretty well. 2 squat days, 2-3 metcons, and at least one day of o-lifting. I haven't been able to maintain the o-lifting. I think I will cut back a metcon day to o-lift more.
I don't know how many people really care to know this stuff, or want to know about what's going on with my health right now. All I know is it has been incredibly frustrating and I have found that bloggin about it has been a good avenue for me to vent and try to keep a positive outlook on the whole thing. So for those that do read and maybe care, thank you for reading and for your ongoing support. I actually hope that me talking about what I'm dealing with might help someone else deal with a similar situation, whether it's someone reading this themselves or someone you may know who lives with colitis or crohn's or some form of IBD. Thanks again for reading.
1230pm
1 banana, bowl of grapes and cherries
130pm
1 scoop primal defense
330pm
1 pair, 1 banana, 4 soaked dates
530pm
Bowl of steamed spaghetti squash with cooked eggplant and tomato sauce(mixed in blender)
this isn't quite following the diet because of the cooked eggplant and sauce which contains onions, garlic and salt which are supposedly irritants for my situation, so I'm taking my best shot at it by blending it. fingers crossed....
Friday, June 20, 2008
Summer
Training/Diet Log
Friday 6/20/08
730am
1 scoop primal defense
8am
Banana
930am
Bowl of peeled and cut apple, with cut grapes
11am
WOD
With a 20# weight vest
Max consecutive reps of
ring dips, strict pullups, pushups (no rest between exercises)
Followed by 2 rounds of 10 of each
13, 8, 15
10, 10, 10
10, 10, 10
Approx 15 minutes
33 r-dips
28 s-pullups
35 pushups
1130am
1 scoop primal defense
Smoothie containing 2 bananas, 2 handfuls spinach, 16 oz water, 5 grams fish oil
345pm
banana
415pm
2 bananas
(Let me just comment that while I have been doing this diet and something close to it for some time now, my energy has been great. Hard to believe considering it's not much food, but even when I haven't had much sleep I've been able to keep up with my day. When I say something close to this strict diet, before I was still having things like nuts and raw unsweetened dark chocolate mixed with my smoothies and other kinds of fruits. Also I was having eggs with spinach and olive oil for breakfast most days of the week, as well as tomato salads for dinner. I still was not able to get my intestins healed fully. The mixing of fats and fruits is extra stressful to my g.i. while in the healing stage of colitis. So I have had to chill on all that stuff, which was at least adding some more variety and keeping my weight a little higher. But Like I said in the previous post, I gotta do what I gotta do.)
8pm
1 bowl of steamed pureed sweet potato, spaghetti squash, celery, carrots
845pm
Banana, handful of dates
Friday 6/20/08
730am
1 scoop primal defense
8am
Banana
930am
Bowl of peeled and cut apple, with cut grapes
11am
WOD
With a 20# weight vest
Max consecutive reps of
ring dips, strict pullups, pushups (no rest between exercises)
Followed by 2 rounds of 10 of each
13, 8, 15
10, 10, 10
10, 10, 10
Approx 15 minutes
33 r-dips
28 s-pullups
35 pushups
1130am
1 scoop primal defense
Smoothie containing 2 bananas, 2 handfuls spinach, 16 oz water, 5 grams fish oil
345pm
banana
415pm
2 bananas
(Let me just comment that while I have been doing this diet and something close to it for some time now, my energy has been great. Hard to believe considering it's not much food, but even when I haven't had much sleep I've been able to keep up with my day. When I say something close to this strict diet, before I was still having things like nuts and raw unsweetened dark chocolate mixed with my smoothies and other kinds of fruits. Also I was having eggs with spinach and olive oil for breakfast most days of the week, as well as tomato salads for dinner. I still was not able to get my intestins healed fully. The mixing of fats and fruits is extra stressful to my g.i. while in the healing stage of colitis. So I have had to chill on all that stuff, which was at least adding some more variety and keeping my weight a little higher. But Like I said in the previous post, I gotta do what I gotta do.)
8pm
1 bowl of steamed pureed sweet potato, spaghetti squash, celery, carrots
845pm
Banana, handful of dates
Thursday, June 19, 2008
Letter From a Soldier & introducing my training SLASH diet log
Training Log
Wednesday 6/18/08
with a 20# weight vest
max reps of pushups, rings dips, strict pullups: 4 rounds
r1: 22, 8, 7
r2: 12, 6, 7
r3: 12, 4, 5
r4: 12, 4, 6
extra round of pushups: 11 reps
total pushups: 69 w. extra round 58 w.out
total ring dips: 22
total s-pullups: 25
next time I do this im starting with ring dips, then pullups, pushups
From this point forward my training log will include a diet log as well. The reason being that many people have been asking me about my diet since they caught wind of my digestive condintion, ulcerative colitis, and also noticing my getting much thinner. I recently posted my losing 15-20 lbs since January, but not having lost much strength if any in some places at all. Let me tell you now that it's over 20 lbs. But the only noticeable weakness I've seen has been my max deadlift dropping below 500 lbs and I'm also guessing my max clean and snatch has gone down, but I attribute that more to my lack in consistently working those lifts. What has been really consistent is my squatting and that has not seemed to wither in strength at all as I actually continue to make gains. Same with my overhead strength.
Anyway, I know not everyone will be interested in this and most of you, when you see how ridiculously boring, plain, and lacking in pleasurable food this diet is will think I've gone completely goofy in the head and will wonder how the hell I'm able to maintain this diet. The truth is I have no choice, I have too. No, I'm not crazy about getting so much skinnier and losing all this weight. But if it means my being well again, and conquering this immune deficiency for good, which I have been battleing off and on since I was 17 years old, I'll stick it out and do what is best. And believe me I have tried the medicines before, I'm all set with that dead end route. I'm a very fortunate person in that I have an amazing support system around me, involving family, friends and medical professionals. I'm very grateful for everything I have.
The diet I'm following after a boat load of research on my part is one formulated in a book by David Klein, Ph.D. The book is called Self Healing Colitis & Crohn's. Klein was diagnosed with colitis at 17 as well and long story short he has been symptom free since 1984, when he altered his diet and lifestyle. The diet in the beginning is going to be more ridiculous than you could imagine because this is how simple it needs to be during the healing phase of colitis in which there is intestinal bleeding. So please bare with me and don't think I've gone fruity even though I'm eating a shit ton of fruit. Especially bananas.
(my diet log will be continually updated throughout the day or by the next day. I'll try to keep up depending on how busy I am)
Training/Diet Log
Thursday 6/19/08
830am
1 scoop of primal defense (primal defense is a mixture of healthy bacteria for the g.i.)
9am
Banana
1015am
2 bananas
1145am
2 bananas
12pm
WOD
1min-1:30min rest between sets
1x10 ohs 45#
1x10 ohs 95#
1x5 ohs 125#
1x4 ohs 135#(failed my 5th rep so I did it again)
1x5 ohs 135#
1x3 ohs 155#
1x3 ohs 165#
1x3 ohs 175#
1x3 ohs 185#(very cool Ive never done more than 170# for 3 reps. havent ohs in over a month)
2x3 front squat 225#
3x3 front squat 245#
2min rest between front squat sets
130pm
1 banana
145pm
Smoothie containing: 1 banana, 2 handfuls spinach, 1 apple, 16 oz water, 1 tbsp approx 5 grams fish oil(yum!)sarcasm of course.
345pm
Banana
5pm
Banana
7pm
Banana
830pm
steamed pureed sweet potato, spaghetti squash, carrots, celery
This was an email that was forwarded to me back in November of 2007. It is from a soldier over seas and it was passed along by his sister. The title of the email is "Proud to be Pat Carney's little sister." It's a good read, otherwise I wouldn't have posted it.
My big brother wrote this and he will probably be mad I posted this but it was one of the most moving I have ever read... please take a few moments to read..
"Today, Veterans' Day, 2007, I have done a lot of reflecting about our country, the war we're fighting, the wars we've fought, the people who have done it, the bravery and heroism they exhibited in doing so, and my own life as an American soldier. I hope that you will take a few minutes from your busy schedules to read what I have to say…
We are currently engaged in a desperate struggle against forces of hate and repression all around the world. This is a struggle that will, most likely, last for years or even decades to come and it is one that we must win or risk losing everything we've gained as a nation and a civilization. As I write this, the focus of this great struggle is our ongoing military operations in Iraq and Afghanistan. I feel passionately that Americans simply don't realize the good work being done in their name in these two countries. I get to see it firsthand every day.
I am convinced that Americans need to know that we're doing the right thing over here, and that the war that terrorists have declared on us has only just begun. It will not be limited to Iraq and Afghanistan, for even as I write, Iran and Syria are carrying on a proxy war of terror against Israel in Lebanon and Gaza. There is so much that American people do not realize, and yet feel the need to speak freely about or against everyday. And that's ok. That is why we fight.
In writing this, I'm speaking only for myself. But, indirectly, I hope to serve as an advocate for the Soldiers, Sailors, Airmen and Marines that I have met overseas and at home, men and women whose motives are the same as those brave, aging former soldiers we salute as part of our "greatest generation."
Why don't we cherish today's soldiers as we did during World War II? Take a look at some of those old newsreels from the mid-1940s - the media really understood and appreciated the GIs in a way they don't today. I think some of us are just scared by what's going on in the world today, and I understand that. I'll be the first to say that I am no hero. I get scared. I was scared on 9/11. I was scared when I signed on the dotted line to give 6 years of my life and possibly something much more valuable to my country, I was scared when I was told I'd be deploying to Iraq, and I'm scared every time I strap on my armor and set out of my trailor now that I'm here. But we live in a dangerous world at a dangerous time. It's OK to be afraid, as long as we don't give in to that fear, or make stupid decisions based on it.
We are in the middle of a fierce national debate about the course of the war on terror. Ultimately, we are going to have to decide as a nation and a people if we should continue our current military path or abandon these people and pull out. I believe it is imperative that the American people be allowed to make a fully informed and thoughtful decision. For that reason, I believe it is incumbent upon the news and media who regularly comment on the progress of the war to provide both the positive and negative aspects of the conflict (and I don't mean the left and right side of the conflict, the way CNN and FOX News do, I mean the positive and negative side. There's a difference.)
You have the right to know all the facts. And I believe if you know all the facts, you will come to agree, or at least understand why we are in Iraq and Afghanistan and that we will succeed if we have the courage, as a people, to see it through to ultimate “victory.”
Although our current struggle is being fought on many fronts and in many locations around the world, it is the same basic conflict regardless of our theater of operations. Just like the Cold War, our current conflict is not a struggle over geography – it is a struggle between two competing ideologies. I feel it is critically important that we view this struggle as our fathers and mothers saw the struggle with communism and as our grandparents saw the struggle with fascism and Nazism. Today, like back then, the idea of freedom and democracy is once again at war with the ideology of hate and oppression.
We entered Afghanistan to defend ourselves against the terrorist organization that launched the September 11th attacks and the Taliban regime, which harbored them and gave them sanctuary. This sanctuary enabled Al-Qaeda to train and equip its members in preparation for the attacks on the United States. Both of these illegitimate entities were responsible for the murder of thousands of our fellow Americans on 9/11, and our military action in Afghanistan was a legally and morally justified response.
While I honestly cannot say that I truly believe our decision to attack Iraq was completely justified the way that Afghanistan was. I will say, however, that inaction that appeared reasonable or practical prior to 9/11 seems completely incomprehensible and reckless today. Saddam Hussein’s regime had proven connections to Osama bin Laden as far back as 1993 and was still harboring terrorists like Iman al-Zarqawi, Abu Nidal and Abu Abbas… just like the Taliban had done for Osama bin Laden and Al-Qaeda. It seems almost inconceivable how people could be behind the idea that we should allow Saddam to continue on the path he was and just hope for the best. Also, his refusal to allow the UN (an organization that, as a world leader, he was supposed to be a part of) to verify the presence or absence of chemical, biological or nuclear weapons in his country was another red flag that simply could not be ignored in a post-9/11 world.
Since 2001, Afghanistan has successfully drafted and enacted a constitution, elected a parliament and president, and rejoined the community of nations. Iraq is on this same sometimes rocky yet no less certain path to democracy. Iraq enacted a constitution, elected a parliament, and recently elected a president, two vice presidents and a prime minister. This newly formed government in Iraq is a sure sign, I believe, that true democracy is taking root and that the Iraqi people are well on their way to firmly establishing the rule of law in their country. A freedom that they have not known in decades.
These things take time and patience, however. In the months and years to come there will be pitfalls and roadblocks on the road to true democracy for Afghanistan and Iraq. New conflicts may arise elsewhere in the world, or in other nations in the Middle East. Does that mean we should hit the panic button and abort our mission? Of course not. These bumps in the road are not unusual, nor do they spell disaster for democracy and peace in this area of the world.We have seen other countries through this same journey. US occupation forces were in Japan for about ten years following World War II. At that time, Japan was an extremely fanatical enemy who believed that their leader was actually a god! Can you think of a more difficult challenge than enabling a society of this nature to embrace the ideology of democracy?? I am sure many critics of that day said it couldn’t be done. Sound familiar? Well, today, Japan is one of the world’s most stable and prosperous democracies, as well as one of our closest allies. The same holds true for Germany after World War II.
The thought that both Iraq and Afghanistan are failed or failing states because they are having trouble forming a representative government does not account for the example of our own great experiment in nation building at home. The United States declared its independence from Great Britain in 1776 but weren’t able to enact a Constitution until THIRTEEN years later in 1789. These two countries have only been at it for a few years, and they have had far more to overcome, when all we had to overcome was ourselves.
Make no mistake about it, we are succeeding. I see it every day. Concerned Citizen brigades (as they have been named) fighting back against Al-Qaeda and Jaysh Al-Mahdi and cooperating with coalition forces more and more every day, taking IED (Improvised Explosive Device) attacks down over 100% in the last 6 months, local Iraqi nationals cheering US convoys as they roll through their villages (I will admit that this is one thing that I always thought was bullshit and couldn’t possibly be happening, but I have seen it first hand, and it is simply amazing), along with many other positive things that I am able to see every day in Iraq that the news media would never report back home. It vexes me to no end that citizens of our own country would rather report on every negative aspect of this war rather than ever say something positive about the countless selfless efforts of the soldiers over here fighting for their right to put them down.
I often have lunch with a 78 year old Iraqi interpreter named Kabu. He speaks seven languages and has lived all over the world. He tells me stories about growing up in Mosul in northern Iraq, before the days of Saddam, and how nice it was. How he attended a Jesuit school, studied language and math, played football (soccer) and never lived in fear of anyone but his mother. He explained to me how the general populous of Iraq and most every country is not different from America. Every country has its leaders and its extremists. But the average person is just a person. A quote I’ll never forget. The average person just wants to live and work and love and be happy. And that’s all the people over here want. All religion and extremist ideology aside, we have to look at this situation as people. Every person in every society should have the chance to live in freedom, and to never live in fear. Whether it should have been our job to provide that opportunity to these people or not, at the end of the day, I’ve realized that they deserve it. And I, for one, am happy to fight for that any day.
In the end, when this struggle is over, the Michael Moore’s will be forgotten. We will remember instead our friends, neighbors, loved ones, and others who saw this struggle for what it was and who did their part, not necessarily by joining the military, but certainly by speaking the truth, and by being stout of heart, clear of mind, and pure of intent. I believe that “real” Americans recognize this new threat for what it is: another violent power grab by another would-be dictator: Osama bin Laden. But I think my thoughts on bin Laden and his regime can be best summarized by something I learned in Father Stephen A. Dawber, S.J.’s class at BC High circa 1999, a Winston Churchill quote delivered to Congress in the days following Pearl Harbor (and yeah I had to Google this one):
“What kind of a people do they think we are? Is it possible that they do not realize that we shall never cease to persevere against them until they have been taught a lesson which they and the world will never forget?”
Well, some lessons are never completely learned. Sometimes we must learn and teach them over and over again. And that, is why we fight.
Thanks for reading.
Happy Veterans’ Day."
Wednesday 6/18/08
with a 20# weight vest
max reps of pushups, rings dips, strict pullups: 4 rounds
r1: 22, 8, 7
r2: 12, 6, 7
r3: 12, 4, 5
r4: 12, 4, 6
extra round of pushups: 11 reps
total pushups: 69 w. extra round 58 w.out
total ring dips: 22
total s-pullups: 25
next time I do this im starting with ring dips, then pullups, pushups
From this point forward my training log will include a diet log as well. The reason being that many people have been asking me about my diet since they caught wind of my digestive condintion, ulcerative colitis, and also noticing my getting much thinner. I recently posted my losing 15-20 lbs since January, but not having lost much strength if any in some places at all. Let me tell you now that it's over 20 lbs. But the only noticeable weakness I've seen has been my max deadlift dropping below 500 lbs and I'm also guessing my max clean and snatch has gone down, but I attribute that more to my lack in consistently working those lifts. What has been really consistent is my squatting and that has not seemed to wither in strength at all as I actually continue to make gains. Same with my overhead strength.
Anyway, I know not everyone will be interested in this and most of you, when you see how ridiculously boring, plain, and lacking in pleasurable food this diet is will think I've gone completely goofy in the head and will wonder how the hell I'm able to maintain this diet. The truth is I have no choice, I have too. No, I'm not crazy about getting so much skinnier and losing all this weight. But if it means my being well again, and conquering this immune deficiency for good, which I have been battleing off and on since I was 17 years old, I'll stick it out and do what is best. And believe me I have tried the medicines before, I'm all set with that dead end route. I'm a very fortunate person in that I have an amazing support system around me, involving family, friends and medical professionals. I'm very grateful for everything I have.
The diet I'm following after a boat load of research on my part is one formulated in a book by David Klein, Ph.D. The book is called Self Healing Colitis & Crohn's. Klein was diagnosed with colitis at 17 as well and long story short he has been symptom free since 1984, when he altered his diet and lifestyle. The diet in the beginning is going to be more ridiculous than you could imagine because this is how simple it needs to be during the healing phase of colitis in which there is intestinal bleeding. So please bare with me and don't think I've gone fruity even though I'm eating a shit ton of fruit. Especially bananas.
(my diet log will be continually updated throughout the day or by the next day. I'll try to keep up depending on how busy I am)
Training/Diet Log
Thursday 6/19/08
830am
1 scoop of primal defense (primal defense is a mixture of healthy bacteria for the g.i.)
9am
Banana
1015am
2 bananas
1145am
2 bananas
12pm
WOD
1min-1:30min rest between sets
1x10 ohs 45#
1x10 ohs 95#
1x5 ohs 125#
1x4 ohs 135#(failed my 5th rep so I did it again)
1x5 ohs 135#
1x3 ohs 155#
1x3 ohs 165#
1x3 ohs 175#
1x3 ohs 185#(very cool Ive never done more than 170# for 3 reps. havent ohs in over a month)
2x3 front squat 225#
3x3 front squat 245#
2min rest between front squat sets
130pm
1 banana
145pm
Smoothie containing: 1 banana, 2 handfuls spinach, 1 apple, 16 oz water, 1 tbsp approx 5 grams fish oil(yum!)sarcasm of course.
345pm
Banana
5pm
Banana
7pm
Banana
830pm
steamed pureed sweet potato, spaghetti squash, carrots, celery
This was an email that was forwarded to me back in November of 2007. It is from a soldier over seas and it was passed along by his sister. The title of the email is "Proud to be Pat Carney's little sister." It's a good read, otherwise I wouldn't have posted it.
My big brother wrote this and he will probably be mad I posted this but it was one of the most moving I have ever read... please take a few moments to read..
"Today, Veterans' Day, 2007, I have done a lot of reflecting about our country, the war we're fighting, the wars we've fought, the people who have done it, the bravery and heroism they exhibited in doing so, and my own life as an American soldier. I hope that you will take a few minutes from your busy schedules to read what I have to say…
We are currently engaged in a desperate struggle against forces of hate and repression all around the world. This is a struggle that will, most likely, last for years or even decades to come and it is one that we must win or risk losing everything we've gained as a nation and a civilization. As I write this, the focus of this great struggle is our ongoing military operations in Iraq and Afghanistan. I feel passionately that Americans simply don't realize the good work being done in their name in these two countries. I get to see it firsthand every day.
I am convinced that Americans need to know that we're doing the right thing over here, and that the war that terrorists have declared on us has only just begun. It will not be limited to Iraq and Afghanistan, for even as I write, Iran and Syria are carrying on a proxy war of terror against Israel in Lebanon and Gaza. There is so much that American people do not realize, and yet feel the need to speak freely about or against everyday. And that's ok. That is why we fight.
In writing this, I'm speaking only for myself. But, indirectly, I hope to serve as an advocate for the Soldiers, Sailors, Airmen and Marines that I have met overseas and at home, men and women whose motives are the same as those brave, aging former soldiers we salute as part of our "greatest generation."
Why don't we cherish today's soldiers as we did during World War II? Take a look at some of those old newsreels from the mid-1940s - the media really understood and appreciated the GIs in a way they don't today. I think some of us are just scared by what's going on in the world today, and I understand that. I'll be the first to say that I am no hero. I get scared. I was scared on 9/11. I was scared when I signed on the dotted line to give 6 years of my life and possibly something much more valuable to my country, I was scared when I was told I'd be deploying to Iraq, and I'm scared every time I strap on my armor and set out of my trailor now that I'm here. But we live in a dangerous world at a dangerous time. It's OK to be afraid, as long as we don't give in to that fear, or make stupid decisions based on it.
We are in the middle of a fierce national debate about the course of the war on terror. Ultimately, we are going to have to decide as a nation and a people if we should continue our current military path or abandon these people and pull out. I believe it is imperative that the American people be allowed to make a fully informed and thoughtful decision. For that reason, I believe it is incumbent upon the news and media who regularly comment on the progress of the war to provide both the positive and negative aspects of the conflict (and I don't mean the left and right side of the conflict, the way CNN and FOX News do, I mean the positive and negative side. There's a difference.)
You have the right to know all the facts. And I believe if you know all the facts, you will come to agree, or at least understand why we are in Iraq and Afghanistan and that we will succeed if we have the courage, as a people, to see it through to ultimate “victory.”
Although our current struggle is being fought on many fronts and in many locations around the world, it is the same basic conflict regardless of our theater of operations. Just like the Cold War, our current conflict is not a struggle over geography – it is a struggle between two competing ideologies. I feel it is critically important that we view this struggle as our fathers and mothers saw the struggle with communism and as our grandparents saw the struggle with fascism and Nazism. Today, like back then, the idea of freedom and democracy is once again at war with the ideology of hate and oppression.
We entered Afghanistan to defend ourselves against the terrorist organization that launched the September 11th attacks and the Taliban regime, which harbored them and gave them sanctuary. This sanctuary enabled Al-Qaeda to train and equip its members in preparation for the attacks on the United States. Both of these illegitimate entities were responsible for the murder of thousands of our fellow Americans on 9/11, and our military action in Afghanistan was a legally and morally justified response.
While I honestly cannot say that I truly believe our decision to attack Iraq was completely justified the way that Afghanistan was. I will say, however, that inaction that appeared reasonable or practical prior to 9/11 seems completely incomprehensible and reckless today. Saddam Hussein’s regime had proven connections to Osama bin Laden as far back as 1993 and was still harboring terrorists like Iman al-Zarqawi, Abu Nidal and Abu Abbas… just like the Taliban had done for Osama bin Laden and Al-Qaeda. It seems almost inconceivable how people could be behind the idea that we should allow Saddam to continue on the path he was and just hope for the best. Also, his refusal to allow the UN (an organization that, as a world leader, he was supposed to be a part of) to verify the presence or absence of chemical, biological or nuclear weapons in his country was another red flag that simply could not be ignored in a post-9/11 world.
Since 2001, Afghanistan has successfully drafted and enacted a constitution, elected a parliament and president, and rejoined the community of nations. Iraq is on this same sometimes rocky yet no less certain path to democracy. Iraq enacted a constitution, elected a parliament, and recently elected a president, two vice presidents and a prime minister. This newly formed government in Iraq is a sure sign, I believe, that true democracy is taking root and that the Iraqi people are well on their way to firmly establishing the rule of law in their country. A freedom that they have not known in decades.
These things take time and patience, however. In the months and years to come there will be pitfalls and roadblocks on the road to true democracy for Afghanistan and Iraq. New conflicts may arise elsewhere in the world, or in other nations in the Middle East. Does that mean we should hit the panic button and abort our mission? Of course not. These bumps in the road are not unusual, nor do they spell disaster for democracy and peace in this area of the world.We have seen other countries through this same journey. US occupation forces were in Japan for about ten years following World War II. At that time, Japan was an extremely fanatical enemy who believed that their leader was actually a god! Can you think of a more difficult challenge than enabling a society of this nature to embrace the ideology of democracy?? I am sure many critics of that day said it couldn’t be done. Sound familiar? Well, today, Japan is one of the world’s most stable and prosperous democracies, as well as one of our closest allies. The same holds true for Germany after World War II.
The thought that both Iraq and Afghanistan are failed or failing states because they are having trouble forming a representative government does not account for the example of our own great experiment in nation building at home. The United States declared its independence from Great Britain in 1776 but weren’t able to enact a Constitution until THIRTEEN years later in 1789. These two countries have only been at it for a few years, and they have had far more to overcome, when all we had to overcome was ourselves.
Make no mistake about it, we are succeeding. I see it every day. Concerned Citizen brigades (as they have been named) fighting back against Al-Qaeda and Jaysh Al-Mahdi and cooperating with coalition forces more and more every day, taking IED (Improvised Explosive Device) attacks down over 100% in the last 6 months, local Iraqi nationals cheering US convoys as they roll through their villages (I will admit that this is one thing that I always thought was bullshit and couldn’t possibly be happening, but I have seen it first hand, and it is simply amazing), along with many other positive things that I am able to see every day in Iraq that the news media would never report back home. It vexes me to no end that citizens of our own country would rather report on every negative aspect of this war rather than ever say something positive about the countless selfless efforts of the soldiers over here fighting for their right to put them down.
I often have lunch with a 78 year old Iraqi interpreter named Kabu. He speaks seven languages and has lived all over the world. He tells me stories about growing up in Mosul in northern Iraq, before the days of Saddam, and how nice it was. How he attended a Jesuit school, studied language and math, played football (soccer) and never lived in fear of anyone but his mother. He explained to me how the general populous of Iraq and most every country is not different from America. Every country has its leaders and its extremists. But the average person is just a person. A quote I’ll never forget. The average person just wants to live and work and love and be happy. And that’s all the people over here want. All religion and extremist ideology aside, we have to look at this situation as people. Every person in every society should have the chance to live in freedom, and to never live in fear. Whether it should have been our job to provide that opportunity to these people or not, at the end of the day, I’ve realized that they deserve it. And I, for one, am happy to fight for that any day.
In the end, when this struggle is over, the Michael Moore’s will be forgotten. We will remember instead our friends, neighbors, loved ones, and others who saw this struggle for what it was and who did their part, not necessarily by joining the military, but certainly by speaking the truth, and by being stout of heart, clear of mind, and pure of intent. I believe that “real” Americans recognize this new threat for what it is: another violent power grab by another would-be dictator: Osama bin Laden. But I think my thoughts on bin Laden and his regime can be best summarized by something I learned in Father Stephen A. Dawber, S.J.’s class at BC High circa 1999, a Winston Churchill quote delivered to Congress in the days following Pearl Harbor (and yeah I had to Google this one):
“What kind of a people do they think we are? Is it possible that they do not realize that we shall never cease to persevere against them until they have been taught a lesson which they and the world will never forget?”
Well, some lessons are never completely learned. Sometimes we must learn and teach them over and over again. And that, is why we fight.
Thanks for reading.
Happy Veterans’ Day."
Wednesday, June 18, 2008
Celtics Appreciation, P. Pierce and Sumo Deadlift High Pull
Sumo Deadlift High Pulls from Patrick Cummings on Vimeo.
Training Log
Sunday 6/15/08
(NSC WOD)4Rounds
15 db clean thrusters 35#
15 mule kicks
15 pushups
16:05
Tuesday 6/17/08
3x5 deadlift
1x5 385# (good weight for 3 reps not 5. definite rounding of my lower back on reps 4 and 5)
2x5 365# (definitely better, but not great)
Fran
21-15-9
thrusters 95#
pullups
4:22 first time I didn't pr fran, should not have gone heavy on my deads. oh well, she still wooped me good! I hate her so much!!
I saw there were many NSC members who pr'd on Fran. I'm very excited for you, impressed and proud of your commitment to your training. That is what it takes, it is what works. Can't stop, don't stop!
p.s. I was curious and weighed myself after I sweat out all that water during fran. 156#! If you hear my voice one of these days and don't see me, don't be alarmed, I've just withered away. But I will be strong, body and mind. No worries!
Quick Note: I could write all day about this experience, but I will try to keep it short and sweet. I had the incredible opportunity to go to Game 6 of the NBA Finals and watch the Celtics crush the Lakers and celebrate in the Garden. Apparently Kurt Frampton is the absolute man, as if we had any reason to believe otherwise, but he stumbled upon some extra tickets and he invited me to share in this experience. This all happened the day of the game. Very cool! I'm still not sure why I was so lucky to be invited, but man did I love it and absolutely appreciate it. There is one thing I've wanted to see since this season began and the C's stood up to all the hype. Paul Pierce with that NBA Championship trophy. That dude has been through alot in his young life and has stuck with the Celtics through thick and thin. I loved seeing him grab that Finals MVP award too. So as this gets less short, but I hope just as sweet, I want to extend another huge, wicked appreciative thank you to Kurt for taking me to the game and congratulations to the entire Celtics organization and alumni. They say its for us the fans, but in my opinion, screw us, they're the ones who work so hard from a young age to be the best. The victory is so sweet for them and a life long goal, I'm just thankful they let us watch the drama.
Friday, June 13, 2008
Losing Weight/Muscle Size and Still Stronger
I guess I'm living proof that you can lose a good amount of weight and muscle size while still getting stronger. The US lifting phylosiphy likes to have its athletes gain weight and muscle mass to get much stronger while the best lifters in the world, the easter block European countries, like to see their athletes get much stronger around a weight they easily maintain.
Since January I have lost 15 to 20 lbs. because of an intestinal problem. Regardless my WODs have continued to get better, but what's strange is my strength is continuing to go up as you will see in my training log. I'm very happy about this because I have no choice right now in losing all that weight. It was very important for my health that I cleaned up my diet and it is very simple now, consisting mostly of fruits and vegetables. I miss meat and whole grains :( Oh well. Another great example of this kind of diet not affecting strength gains is Brent Miffit, our resident kettle bell coach. He follows a strict raw diet and not only has his strength gone up with very consistant training, but his body weight has gone up 15- 20 lbs. That's without one bit of animal protein....
Training Log
6/13/08
5x3 Back Squat
265# felt strong. My last back squat 5x3 was at 255# on June 2nd when I was about 7-8 lbs heavier. Also great job to Brent and Dawn who both progressed in weight and reps today with there back squats and looked damn good doing so.
Tabata Row (damper on 5)
total distance 1007m
cool thing was I got this distance without pushing to hard. Nice, easy, looong pulls. Hadn't rowed in months so I didn't feel much like tackling the machine.
Tabata pushups
18, 12, 7, 8, 7, 7, 7, 7.... score 7, total reps 73
Since January I have lost 15 to 20 lbs. because of an intestinal problem. Regardless my WODs have continued to get better, but what's strange is my strength is continuing to go up as you will see in my training log. I'm very happy about this because I have no choice right now in losing all that weight. It was very important for my health that I cleaned up my diet and it is very simple now, consisting mostly of fruits and vegetables. I miss meat and whole grains :( Oh well. Another great example of this kind of diet not affecting strength gains is Brent Miffit, our resident kettle bell coach. He follows a strict raw diet and not only has his strength gone up with very consistant training, but his body weight has gone up 15- 20 lbs. That's without one bit of animal protein....
Training Log
6/13/08
5x3 Back Squat
265# felt strong. My last back squat 5x3 was at 255# on June 2nd when I was about 7-8 lbs heavier. Also great job to Brent and Dawn who both progressed in weight and reps today with there back squats and looked damn good doing so.
Tabata Row (damper on 5)
total distance 1007m
cool thing was I got this distance without pushing to hard. Nice, easy, looong pulls. Hadn't rowed in months so I didn't feel much like tackling the machine.
Tabata pushups
18, 12, 7, 8, 7, 7, 7, 7.... score 7, total reps 73
Wednesday, June 11, 2008
Reflection
In response to my previous post....
Throughout most of my teen years I had a problem with a fear of failure. Very lame, I know. Basically I wouldn't try anything I was not very good at, or was uncomfortable with, because there was a very good chance I would not succeed, or I would be made a fool of. Well how the hell was I ever going to succeed if I never gave it a go. I took a much needed year off from school after I graduated high school. Best thing I could have done for many different reasons. The main one being that I was f'n tired of academics and learning subjects not of my interest. Anyway I digress. At 18, and I wish it had been sooner, I started forcing the issue on participating in things that I had previously been uncomfortable doing and tried to exude some confidence. I figured this was an important part of me growing and maturing as a young man and overall as a person.
To this day I practice somewhat the same philosophy. I first heard the quote by Marianne Williamson when I was 21. Hearing it, I immediately altered my mentality in this practice. Instead of combating my fear of failure, I began seeing the fear as she refers to it. "Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure." Now I strive to shine to the point where people around me have no choice, but to blossom to there fullest potential.
I still read the quote from time to time. I don't read it for inspiration, its more for reflection. I ask myself am I continuing to give these ideas credence. I feel I do the majority of the time. I hope I am at the point where I am positively affecting people's lives like the quote says. A number of people have affected my life greatly in this way and ongoing since my late teen years. I am forever grateful that they were and are apart of my life.
Don't fear failure! You will likely miss being something greater than you could ever imagine. This will not only affect you, but others around you, positively or negatively, depending which way you go. This is something I will work on till I'm resting peacefully in the ground. I am by no means a perfect human being, none of us are. This kind of personal growth is a journey that has no end. Whether your raising and supporting a family, working along side co-workers, or growing old with a loved one, family and friends, you always try to affect those around you in the most positive ways. That always starts with being as complete a person as you can be. Being content and confident in who you are, what you stand for and what you strive to be.
Training Log
Tuesday 6/10/08
5 Rounds
10 strict dead hang pullups
10 ring dips
10 pushups
10 single arm overheads squats 26# kb (left) I am seriously weak at this movement. I need the extra work on the left side.
I did not time this WOD, it was just to get the reps in and the room I did it in at home was literally over 100 degrees.
Wednesday 6/11/08
(Dawn's Birthday!)
Wish her a very happy one.
Because she started crossfitting three years ago at the age of 39 she officially turned 36 today. Yes, that is how it works.
NSC WOD
21-15-9
deadlift 225#
box jump overs 20"
ring dips
7:58
Throughout most of my teen years I had a problem with a fear of failure. Very lame, I know. Basically I wouldn't try anything I was not very good at, or was uncomfortable with, because there was a very good chance I would not succeed, or I would be made a fool of. Well how the hell was I ever going to succeed if I never gave it a go. I took a much needed year off from school after I graduated high school. Best thing I could have done for many different reasons. The main one being that I was f'n tired of academics and learning subjects not of my interest. Anyway I digress. At 18, and I wish it had been sooner, I started forcing the issue on participating in things that I had previously been uncomfortable doing and tried to exude some confidence. I figured this was an important part of me growing and maturing as a young man and overall as a person.
To this day I practice somewhat the same philosophy. I first heard the quote by Marianne Williamson when I was 21. Hearing it, I immediately altered my mentality in this practice. Instead of combating my fear of failure, I began seeing the fear as she refers to it. "Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure." Now I strive to shine to the point where people around me have no choice, but to blossom to there fullest potential.
I still read the quote from time to time. I don't read it for inspiration, its more for reflection. I ask myself am I continuing to give these ideas credence. I feel I do the majority of the time. I hope I am at the point where I am positively affecting people's lives like the quote says. A number of people have affected my life greatly in this way and ongoing since my late teen years. I am forever grateful that they were and are apart of my life.
Don't fear failure! You will likely miss being something greater than you could ever imagine. This will not only affect you, but others around you, positively or negatively, depending which way you go. This is something I will work on till I'm resting peacefully in the ground. I am by no means a perfect human being, none of us are. This kind of personal growth is a journey that has no end. Whether your raising and supporting a family, working along side co-workers, or growing old with a loved one, family and friends, you always try to affect those around you in the most positive ways. That always starts with being as complete a person as you can be. Being content and confident in who you are, what you stand for and what you strive to be.
Training Log
Tuesday 6/10/08
5 Rounds
10 strict dead hang pullups
10 ring dips
10 pushups
10 single arm overheads squats 26# kb (left) I am seriously weak at this movement. I need the extra work on the left side.
I did not time this WOD, it was just to get the reps in and the room I did it in at home was literally over 100 degrees.
Wednesday 6/11/08
(Dawn's Birthday!)
Wish her a very happy one.
Because she started crossfitting three years ago at the age of 39 she officially turned 36 today. Yes, that is how it works.
NSC WOD
21-15-9
deadlift 225#
box jump overs 20"
ring dips
7:58
Monday, June 9, 2008
What is Your Deepest Fear?
Just thought I would leave you all with one of my favorite quotes. My version is slightly different from the original as I choose to leave out any mentions of God.
"Our deepest fear is not that we are inadequate.
Our deepest fear is that we are powerful beyond measure.
It is our light, not our darkness, that most frightens us.
Your playing small does not serve the world.
There is nothing enlightened about shrinking,
so that other people won't feel insecure around you.
We are all meant to shine as children do.
It's not just in some of us; it is in everyone.
And as we let our own lights shine,
we unconsciously give other people permission to do the same.
As we are liberated from our own fear,
our presence automatically liberates others."
~Marianne Williamson~ from her book, that I never plan to read, A Return to Love.
Training Log
6/7/08
Snatch practice up to 135#
Clean practice up to 185#
cool down: many many beers by the pool
6/8/08
2 mile run
sub 14 mins (2 plus minutes faster than a year ago, which was the last time I ran 2 miles)
cool down: many many waters by the pool
6/9/08
5x3 Front Squat
245#
cool down: not possible, it's too friggin hot! Love it though.
"Our deepest fear is not that we are inadequate.
Our deepest fear is that we are powerful beyond measure.
It is our light, not our darkness, that most frightens us.
Your playing small does not serve the world.
There is nothing enlightened about shrinking,
so that other people won't feel insecure around you.
We are all meant to shine as children do.
It's not just in some of us; it is in everyone.
And as we let our own lights shine,
we unconsciously give other people permission to do the same.
As we are liberated from our own fear,
our presence automatically liberates others."
~Marianne Williamson~ from her book, that I never plan to read, A Return to Love.
Training Log
6/7/08
Snatch practice up to 135#
Clean practice up to 185#
cool down: many many beers by the pool
6/8/08
2 mile run
sub 14 mins (2 plus minutes faster than a year ago, which was the last time I ran 2 miles)
cool down: many many waters by the pool
6/9/08
5x3 Front Squat
245#
cool down: not possible, it's too friggin hot! Love it though.
Tuesday, June 3, 2008
Split Jerk
The Split Jerk from Patrick Cummings on Vimeo.
Training Log
6/2/08
5x3 Back Squat
255#
21-15-9
push press 95#
kb swing 96#
pullups
knees to elbows
17:43
6/3/08
(am)
5x3 Press
3x 115#
3x 115#
3x 115#
3x 120#
3x 120#
(pm)
NCS WOD
4 Rounds
10 db thrusters 35#
20 wall balls 20#/10'
30 double unders
200m run
11:30
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