WOW #2

I have been slacking in my running department lately.  This has to do with me wanting to lift more weights, loving the calf burn from 30 minutes on an elliptical, and just not wanting to run on a treadmill.  Yesterday was gorgeous outside so; I figured I could catch some rays and burn some calories.  I ran almost 5 miles in 45 minutes.  My legs felt like they were full of lead when I stopped running and to think I almost bought a bib to run a 13.1 miler this weekend…so glad I didn’t do that.  I thought I would be able to pick up right where I stopped about a month or two ago.  I feel I am good shape but, maybe starting at 13 miles is a little asinine.

We just got our workout of the week (WOW) from coach.

WOW #2
10 push ups
20 reverse lunges (10 right / 10 left)
30 mountain climbers (total)

Complete as many rounds as possible in 20 minutes.  Your total score is the number of complete rounds plus the number of reps completed of the exercise you ended on. Example: 7 complete rounds plus 15 reverse lunges.

This made me sweat.  I am not sure how I stack up against everyone else but, seeing as I was dripping wet, it must have been a good workout.  I was able to to do 14 complete rounds plus 25 mountain climbers.  So, close to 15.

Left my sweat on the floor.

WOW #1

One of my coaches of my Kettlebell Bootcamp wants to try a workout of the week (WOW).  Every Tuesday he is going to tweet a workout that we can do at home with no or very little equipment.  We will have until the following Monday to complete the WOW and send him our results.  This is something new so, I hope people use it and he sticks with it.  I am going to give it a try.  You can follow along with me @kwasson123 or by clicking the link on the right.  If you want, you can even join in.  Follow my coach @KBbootcamps.  Send your results to him.  He may not know you but, it would be fun to bug him.

WOW #1

For time:
50-40-30-20-10
Jumping Jacks
Air Squats
Alternate Leg Raises

Complete each exercise in order at 50 reps each. After completing 50 alt. leg raises complete each exercise at 40 reps and so on down to 10 reps each. Complete the workout as fast as you can.

Time: 8:26

I had no clue what to expect from this first one.  It was over pretty quick my legs feel like they are full of lead so it must have done something and I was starting to sweat.  I am guessing the next will be a little more challenging.

Can you see the sweat?

Creature of Habit

If anyone follows this blog you have heard me say that I am a creature of habit.  I guess that makes me pretty much a boring person.  I figured I would explain my weekly routine.  The only part of a schedule on the weekend is that my weekends are so chaotic that I consider them a habit of chaos.  At least I know it’s going to be chaos.

Monday through Friday I pretty much do the same thing.  This is so exciting I thought I would write about it so you can see the inner me.  I know scary, right?  Don’t fall asleep!

• I wake up at 4:40.
• Brush my teeth and splash water on my face.
• Undress
• Dress for Kettlebell workouts in the front room so, I don’t want to wake anyone else up.
  • Compression shorts
  • Outer shorts
  • Old shirt with my work logo (I don’t want to ruin good clothes and they don’t make cute workout clothes for guys and I doubt cute clothes would help this ugly mug)
  • Sweatshirt
  • Socks and Shoes
• Drink my pre-workout drink at 4:55 on my way to my workout.
• Swing, snatch, pull, squat, etc. a kettlebell from 5:15 to 6:00.
• Back to home and throw matching clothes into the washer (darks or whites) and set the washer to wash in 8 hours.
• Swallow some BCAA’s.
• Shower, deodorant, body spray, and get dressed.
• Fix my infamous Vanilla Latte with 2 scoops vanilla protein powder and coffee and another large travel mug of black coffee.
• Grab my lunch from the garage fridge.
• Head to work by 6:30.
• 8:00 eat an egg.
• 10:00 eat plain DRY old fashion oatmeal with a half scoop of vanilla protein and a small handful of flaxseeds.
• 11:30 eat Lunch
  • Spinach or Spring Mix Salad
  • Tuna
  • Egg
  • Leftover veges and/or couscous or quinoa
  • Salad Dressing – lately it’s been Bolthouse Farms Chunky Blue Cheese Yogurt Dressing.  Other times it’s Maple Grove Farms Sugar Free Balsamic Vinaigrette.
  • Fruit
    

    Today’s Salad! Broccoli was my left over topping today.

• 1:15 pm workout at my office’s gym.
  • 20 minutes elliptical between 9 and 10 mph.
  • 20 minutes quick arms, chest, back, shoulders, or legs strength workout – rotate through the week.
  • Shower and dress again
  • (Sometimes I run for 45 to 50 minutes if it’s nice outside.)
• Swallow some BCAA’s.
• Back to my desk by 2:15.
• Another infamous Vanilla Latte.  Only one scoop of Protein Powder.
• 3:00 Fat free non-flavored Greek yogurt with frozen fruit.
• 4:00 driving home while eating sunflower seeds.

Once I am home my schedule is a little less structured but, it is pretty much the same every night.  I put the laundry in the dryer.  I snack on way too many nuts until I eat whatever my wife makes for dinner.  It’s usually fish or chicken with vegetables and some sort of “good” carbs.  Then it is off to some sort of practice for the kids.  Back home again to fold the laundry, pack my lunch, put workout clothes in my car for work and set out clothes for the morning kettlebell workout.   Read my one year New Testament Bible.  (Yes, I am still doing my new year’s resolution.)  I am usually asleep by 10:00pm.

This is my daily week schedule in a long winded nutshell.  On the weekends I am horrible with my food choices.  I usually go to a Saturday Kettlebell class and try to get some sort of run in on Sunday of about 5 miles.  I am ok with my bad food choices on the weekends because I know my week schedule is only a couple of days away and my food choices are pretty good then.  So, now you know all of my dirty little daily secrets…Actually, they aren’t secret nor are they dirty but, I AM a creature of habit.

I Survived

I need to keep this as positive as I can because in the end I did have a great time in Florida on Spring Break.  This will probably be a little long winded so, I apologize upfront.

What a drive!  We left Indiana at 7:00 am with the Garmin saying the hotel was just 10.5 hours away.  That is perfect we picked a hotel with an indoor pool and free breakfast.  We should arrive between 5 pm and 6 pm, right?  I forgot I have 3 kids and the spring break traffic down I-65 S and I-75 S is crazy.  Bathroom breaks averaged 30 minutes.   I have no clue why we can’t just get out use the bathroom and get back on the road.  On the road if you were not going 80 MPH at some spots you would get run over.  Then in other spots we would be at a dead stop for no visible reason.  If we could just drive at 60 MPH constantly it would work out better.  With that said we didn’t get to the hotel until after 9:00 pm.   Since the heated indoor pool and hot tub was open 24 hours a day, this hotel turned into a big hit with the kids.  Then they were able to wake up and make their own waffles.  Only 5 hours left to final destination.  Whoops, I forgot kids and traffic again (7 hours).

We are staying at my in-laws 2 bedroom, 2 bathroom condo in a retirement community.  My mother-in-law (MIL) has it set up for the kids to stay in the extra bedroom, 2 on blow up mattresses and one on a love seat.  This room also will serve as where all 5 of us will live out of our suitcase.  My MIL is great but, she is also very opinionated and sees things only her way.  I know we didn’t have to stay here but, it was nice to be able to have a place to stay for free.  Keeping us all in this small bedroom was a way to keep the other areas of her condo status quo.  My wife and I were supposed to have the pull out bed in the front room.  Everything in the condo has a place.  No drinks on counters, tables, sink, etc.  without a napkin or coaster under it.  Wipe down the shower.  Don’t leave anything out.  I need a little more freedom.   No fighting, yelling, bickering…haha.  Have you not met your grand kids?

First thing I did after unpacking the van is open a beer.   Yep, I drink and eat bad food…I am on vacation.  The kids wanted to go to the pool and the first thing I was told was that no alcohol was allowed.  So, I threw three extra beers in the pool bag and headed to the pool with everyone, including my MIL with all her knitting accessories.   This was the start of not being able to do much with only my wife and kids.

Like I said in an earlier post and a brief mention here is that I like to eat while on vacation.  After dinner, I was hoping to find a place to eat but, no my MIL had other plans.  It was planned for us to have tacos.  I had a taco and remained hungry the rest of the night.  She also, was upset that the kids didn’t eat all of it.  My kids are hit or miss with eating.  Sometimes they shock us with how much they eat but, most of the time we know they won’t eat much.  So, we had to sit for a formal dinner at a table that really was NOT meant to host 7 people.

I know I am an early to bed; early to rise kind of person but, that kind of goes with a working schedule which has me up at 4:00 am every morning.  My in-laws on the other hand have their set TV schedule and recorded shows that they watch each night and like to stay up late.  I was hoping we could kind of meet in the middle but, why would I think that?  The condo has 2 TV’s.  One TV is in the extra bedroom (with the 2 blow up mattresses, love seat, suitcase and dirty clothes) and the other is in the front room.  As my wife and I laid down on the pull out bed to try to sleep, I found out that the TV doesn’t shut off until around midnight.  They even drink coffee while watching, talking, and reading the paper at night.  I think that was my last night in the front room.  It wasn’t like I was going to have any private moments so; I figured my wife could share the bed with one or 2 of the kids while I stayed in the extra bedroom on an air mattress.

Another night my kids got in trouble for trying to change the front room’s television.  How were they supposed to know that grandma was recording two shows to watch later that night?  So, I got to hang out in our 10X10 foot room with three kids, two air mattresses, love seat, suitcase and dirty clothes pile and watch Austin and Alley and Phineas and Ferb for a few hours.

In the condo there was no privacy.  It seemed to me my MIL had to make sure we weren’t doing anything we were not supposed to.  With the mattresses on the floor of the bedroom we couldn’t shut the door.  The bedroom was right next to the bathroom.  Why did my MIL insist on trying to have a conversation with my wife while she was doing her hair and I was trying to change in the bedroom? Every day?

I think you get the stressful living quarters but, it was only me that it bothered.  The kids and wife were ok with it.  We were able to do a couple of things without our chaperones.  We visited Winter from the movie Dolphin Tale and then went to Clear Water Beach.  The kids had a blast playing in the sand and the cold water.

With our chaperones we went to Apollo Beach to see saw some manatees.  At least we had someone to take a picture of us.  We also went to Busch Gardens with the grandparents.

 

Another day, since it was raining, we went to see Oz The Great and Powerful.  Since we were out unsupervised, I wanted to find a restaurant but, was told we were to have chicken at the condo.  I cried! In the end her parents met us out at a restaurant they recommended.  It was horrible.

This post was taken from the negative part of the trip.  We actually had a ton of fun.  I could have written this post from the positive perspective but, that would have been longer than this post.  We learned quite a bit on this trip.  Don’t believe the arrival time of the Garmin and sometimes spending on our own condo is well worth the money spent.

Almost makes the kids look like they like each other.

Spring Break

After the 9 inches and counting of snow we are getting here in Indiana, I am ready to head to Florida.  What I am not ready for is the 15 to 16 hour drive with three kids.  Anyone want to guess how long into the trip the question of “Are we there yet?” gets asked?  Like father like kids, their attention span is pretty much non-existent.  I just hope that staying with my in-laws in their small condo won’t dampen my our vacation.  Normally, my ideal location in Florida would be a place right on the beach.  To get to a beach we will have to drive about an hour.   With kids at various ages, I like the freedom of hanging out at the beach but if they get bored we can go back to the condo or pool.  We will not have that luxury but, we WILL still have fun.

Another thing I will miss is the local restaurants, the ones on the beach that have fun names and stores where you can buy shirts. I hope to drive to one at least once or twice.  I guess the positive thing about that is that I might actually force myself to eat close to normal most of the time.

The retirement community, where we will be, does have a nice exercise room.  I am not sure I will have access to it since I will be a guest but, I hope I can use it.  I know I will need some time away so, hopefully, it’s the gym and some running.

Whatever happens I get to sport my new swimsuit.  It’s a good thing the suit is not the speedo bikini type.  I am not sure the retired people would be ok with that but, everyone needs a good laugh and why not laugh at me?

Workout 13.1

Since The Open of the CrossFit games started last week our coach decided he wanted to use their Workout 13.1 on us.  It was slightly modified to incorporate the use of Kettlebells.

Workout 13.1
17 minute AMRAP of:
40 Burpees
20R/20L Snatch,  25 lbs.
30 Burpees
20R/20L Snatch, 35 lbs.
20 Burpees
20R/20L Snatch, 55 lbs.
10 Burpees
Max rep Snatch, 70 lbs.

In the 17 minutes, I was able to get all the way through the 55 lbs. Snatch.  I guess I would have failed the CrossFit 2013 number one workout.   Anyone with me that Burpees are not very fun?

We ended with 5 minutes of Cleans and Presses then 5 minutes of Abs.

Kids

My schedule has been changed again. Today, is usually my cardio day during lunch. Since I ran about 5 miles yesterday, I will be ok with missing my Monday elliptical session. My number two kid is sick and we decided it to be best he stay home and rest. I drew the short straw and get to be his slave for the day. But speaking of kids, I went shopping for a swim suit over the weekend. After browsing in the Men’s Department at the over priced swim trunks, I decided to look in the Boys’ section.

I have always hated being small. Through high school, I was never taller than 5’6″ and never more than 140 pounds. I NEVER used it as an excuse it was more of a motivation, especially, playing sports. I was blessed with over average skills and a love for playing sports.  With the motivation of being the small guy, I was able to compete at a high level (as far as high school goes). Probably, even better was that when I went to college and played in the recreational leagues, more times than not, I would get the worst player guarding me. By the end of the game I would be matched with one of the other teams best players.

I digress, this is the happy part about being small. I was able to fit in a boys size XL swim suit. The prices are a lot cheaper and there was a bigger selection. Score one for the small old 41-year-old wearing boys sized clothes.

Swim Suit from Boys’ section

Short but Intense

A couple of weeks ago I posted about being bummed when school was canceled or on a delay resulting in a cancelled kettlebell class.  Fast forward to today at 4:30, I woke to 4 inches of snow.  The good news is I hadn’t received any messages about school being closed or delayed.  So, yippee, no being bummed today right?   As I pulled into the parking lot there were a few other cars there.  As I was grabbing my water and towel, some of the cars started to leave then my phone started ringing.  Grrrr…School was delayed.  We have been told that when school is on a delay or is cancelled we would not have our Bootcamp.  Then I saw our coach in the door of the school.  He said since he was there we could come in and workout.  I am Happy, Happy, Happy (anyone knows who says that).  I ran out and told the people that were still hanging out that we could go in.  Only six of us there but, I got a workout in.  It was a relatively easy one.

Two Density Circuits (12 minutes each)

1. Heavy Bench Press alternated  with Heavy Squats – 5 reps each
2. Pull Ups alternated  with Dead Lifts – 5 reps each

One Arm Snatch (4 minutes) – 20 seconds right, 10 seconds rest, 20 seconds left
Abs (4 minutes) – 20 seconds on 10 seconds rest

It was a short one but somewhat intense.  I can feel it now so, it must have done something.  I am just glad I was able to get it in this morning.

Banana + Eggs = Pancakes (huh?)

That is what I first said after talking to my workout buddy.  We were thinking of going to a pancake house after our Saturday workout when I mentioned the oatmeal cottage cheese pancakes.  He said he likes those but, when he is pressed on time he goes for banana and eggs.  That isn’t what comes into my mind when I think of pancakes but, I will try anything once or five times.  This was easy to make you simply smash one banana completely.  Then you add 3 eggs.  I threw in some cinnamon too.  You mix those all together and then pour a small amount into a hot pan.  Let it set for a couple of minutes and then flip.  My first try I didn’t let it set long enough or the pan wasn’t hot enough.  I should have taken pictures of these but, I kind of ate them while I cooked them…whoops.  I am not good with pictures.  Who would have thought eggs and bananas together could make some sort of yummy, bready texture thing that can be eaten like pancakes?  One of these days I am going to save some pancakes and use them as a bun to make a chicken or fish sandwich.  Have a good week everyone.

Dead Lifts

This morning’s workout was going great until my coach saw me doing my dead lifts.  He told me I was rounding my back.  I need to keep my chest up, shoulders back and keep my back straight or I would hurt my lower back.  I thought I was doing that so, I concentrated on doing what he said and BAM! There went my lower back.  I have always had problems with my lower back.  I can’t even sleep  in my Sleep Number Bed without waking up with my back hurting but, my nights sleeping on the couch is fine…go figure.  On a side note my wife probably likes I am not sleeping with her.  I wandered off topic.  I do not doubt my form for my dead lifts were bad but, I think I concentrate on my core to protect my back.  When I switched to try to concentrate on other things the coach told me, I guess I forgot to protect my back.  So, now I am trying to keep my back from stiffening up.  That is hard to do when I sit in front of my computer all day.  I have a Thermacare HeatWrap on now and keep getting up to stretch.  I hope it won’t keep me from working out.

I follow a lot of blogs that show pictures of some awesome food.  I always say I am going to try to make it but, I rarely do.  Why?   I really hate cleaning up.  I have no problem making stuff.  I like to cook but, I just really don’t like cleaning dishes especially when there are dishes in the drying rack already.  I go to the extreme on this.  I try not to take the last bit of leftovers in the fridge.  Why?  Because if I take the last bit I will have to wash the dish that it was being stored in.  See, I am bad.   But if I get my wife to make something, I am totally devouring it.  I even help make it.  Brings me to what we made over the weekend.  She made pancakes.  We are trying to eat better – no sugar, no white flour, no white bread, the bad white stuff yada, yada, yada.  These pancakes were from a pin on Pinterest…she is becoming an addict.  I can’t remember the recipe exactly but it was something like:

• 1 C – rolled oats
• 1 C – fat free cottage cheese
• 6 – egg whites
• Sugar
• Vanilla
• Cinnamon

Put those in a blender and blend until smooth.

Wow.  I wanted to use these as buns for my chicken breasts or my tilapia fillets.  I ended up putting peanut butter on them and eating them that way.  I was totally shocked at how much they really tasted like pancakes.  I wanted to add some protein powder to it but found out these were already high in protein with some good fiber to boot.  My next post might be exactly what I eat every day.  Hint…no pancakes.  I am pretty boring.