MIA but not Lost

I couldn't believe my eyes when i pulled up the blog today that it has been 362 days since my last post...what a SLACKER!!! It's not that i'd fallen off the wagon or anything, infact quite the opposite. As my last post for Oct 2010 stated, i'd pushed my motivation in a slightly different area that i felt was needed to assist my athleticism as a whole, but between that and the fact that i already spend a majority of my day behind a desk staring at a computer, it was just dang difficult to spend my "free-time" to type up a blog entry.

Through the last year while maintaining my passion for CrossFit I also dabbled in a couple other programs including a 10 Week GOMAD/Starting Strenth program, a 12 Week Mikes Gym Program, and am currently on a 10 Week SS/CrossFit Hybrid program including 1 dedicated day to Oly technique. These progams have given me a huge apprecition for not only moving heavy things but also how to move them efficiently which has only improved my CrossFit ability and enabled me to continue to set frequent PR's accross the board. One other item i think about quite often while doing these programs and working out at 1 of Fargo's local affiliates, is what do box's owe athletes and what should an athlete expect from a box in terms of programming, knowledge, and community?

I've had the great pleasure of spending my time in a number of boxes, met amazing coaches, associated with Games athletes and also got to be a judge at the 2010 CF Games. Through my next few weekly posts, i'm going to bring up a few topics that have been on my mind in regards to the people that I introduce to CrossFit:

What is CrossFit (think bigger than WOD)

How to choose the right Box/Affiliate

How to know if the trainer has the athletes best interests at Heart

Does my Affiliate project a Community Attmosphere

Sometimes we're so excited to have someone experiance a WOD, we forget that CrossFit can mean so much more for our athletes & friends than simply the nervous jitters before 3..2..1..GO or the 00:00:00 on the clock when the time runs out as they fall to the floor creating their first perfect little sweat angel only to post a pic of it on Facebook moments later!

We've all heard the expression of Driking the Kool-Aid, I just want to be sure you're not ingesting some of that off-brand not so fruity beverage that looks so legit in presentation yet only promises to leave discolored teeth and a nasty after taste in your mouth for a long time!

Stay Tuned!

Back, but not for the First time!

Another sweet weekend back home visiting CrossFit Sioux Falls, including the Run to Save MyRack, Oly WOD, BBQ'n and then watching the Southwest Regional Games streaming through a projector on the box's wall. Couldn't have asked for a better visit!!! Thanks for not stripping my name off of all the whiteboard WOD's yet guys!

05/10 Monday WOD

Strength

Back Squat 5x5x5

Deadlift 1x1x1x1x1

WOD

AMRAP 7mins

10 Squat Cleans 95lbs

20 Situps

Burpees

34

Rest Day!!!

Wednesday 02/10 - REST

What is the definition of Rest!? Wiktionary defines Rest as:

1.) The relief from work or activity afforded by sleep

2.) A relief from exertion, a state of quiet and recreation

3.) Peace, freedom from trouble, tranquility

Kicking back and taking advantage of a Rest day has always been one of the things that I've struggled with. I seem to get bored easily and must just enjoy being busy all the time but one thing i've learned from CrossFit that has paid me great rewards is the appreciation of Rest. Everyone needs to have a little R & R just to keep sane. Rest plays a huge role in our daily goals, there is no getting around it. If you are able to workout 5 days straight and don't feel the need for a rest day...you need to check your intensity and dedication of the workouts you perform. Now don't get me wrong, i'm not saying you should be experiencing DOMS (delayed onset muscle soreness) after every WOD, but these are some tough tests we put our bodies through on a daily basis and the least we can do repay ourselves with some relaxation (maybe even some Ben & Jerry's Ice Cream like i do on occation). Back at it tomorrow!!!

For my rest day i'm kicking back and watching some NCAA Rival Week Basketball!!! Go HEELS!!! March Madness here we come!!!

Where it all Began and Where will we go!?

Huge shout out today to my Home Away From Home, CrossFit Sioux Falls. I came accross this picture of Chris and I crushing the "FRAN" Challenge and it's just one memory of how far many of us have come in the last year that CrossFit has been part of our lives. Love you guys!!!

Here we are only day 2 into this new blog of mine and i'm already out of stuff to rant about...just playing! I wasted a good portion of my work day today pondering what to do for a WOD since I have so many areas to get back on top of. I came up with a sweet little workout for my bro Austin (work with him @ CH) and I to do...but Austin ended up having to leave early and once again my friends, it was me all alone on the platform!!! Well here's what i put myself through today!

Tuesday 02/09 WOD

Strength

Front Squat (#165)

2x2x2x2x2x2x2x2x2x2

60 Seconds rest between sets

WOD

800m Run

100 Pushups

50 DB Snatches (25 each arm, 50lb DB)

100 Double Unders

50 DB Push Press (25 each arm, 50lb DB)

100 Squats

800m Run

00:35:07 - My endurance for chippers is a bit down right now due to the heavier, shorter WOD's i've been doing lately, but it felt great to go longer today!

P.S. - Thanks for adding my blog to the links Chris!!!

Starting the CrossFit buzz in Fargoland!!!

It's been tough going since i began my commute to Fargo, ND from Sioux Falls, SD back at Thanksgiving! I've been away from CrossFit Sioux Falls for almost 2 months now and have struggled to manage my WOD's on my own. Call it lack of dicipline, call it mental weakness, but all in all it's just wicked dificult to get the same results out of a WOD that you do completely by yourself, with the minimal equipment that the local gym has to offer. I've made due the best i can to date and have started this BLOG to help motivate myself to fight it out! As of last week, i'm now fulltime Fargo resident, this BLOG is also to give an outlet to other potential CrossFit'ers in the Fargo-Moorhead area.

Monday 02/08 WOD:

Strength

Bench Press 5x5x5

MetCon

15-12-9

Overhead Squat (95#)

Burpee Pullups

Endurance

4 Rounds

400m Run

20 Pushups

400m Run

30 Situps