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From losing to living
Tag Archives: Workout
May 6, 2014Posted by on
A couple of weekends ago I played in the mud without getting into trouble. I ran the Indiana Spartan Race. This race was about 5 miles of trail running with 20 plus obstacles. The obstacles ranged from jumping over walls to crawling under walls, to belly crawling in slippery mud under barbed wire to climbing a cargo net ladder pyramid. Flipping tires, pulling cinder blocks on a chain, carrying a 30 pound sandbag were a few other obstacles. I also, had to rope climb to a bell about 30 feet in the air. If we failed any obstacle we had to do 30 burpees. It wasn’t about getting the fastest time but, more of pushing myself and being a team player. This was one the best races I have ever been part of. As you can imagine the clean-up was a bit of a chore. First as you might see I was the lone male on my team. Getting dressed back at the car was a bit nerve racking but, I figured if they have seen one, they have seen them all, right? It was a blast we hung out at the car and had a few drinks and talked about the race. We plan on doing more of these.
Also, as a week passed I noticed scrapes and bruises. Here is a good one under my arm.
June 25, 2013Posted by on
I am in the middle of a great series at church. What makes my pastor an awesome pastor is how he can apply the words of the bible to everyday life. The series is called Becoming…What got you here won’t get you there. It makes perfect sense if you are in a rut. The main point or tag line is “If you want to go somewhere you have never been before you must become someone you have never been before”. I write this because he is describing me of about a year ago. I was trying to be fit and eat right but, nothing I was doing was working. I needed to change who I was. For instance, I don’t like sitting at my desk. So, for my lunch I would go and walk on a treadmill. I “worked out” mostly everyday but, nothing was happening. I needed to work out to make myself better, not just because I hate sitting. So, my intensity increased, my body changed, and I became addicted to working out and now have added morning workouts (I made time…workouts to me are more important than sleeping in).
I have always said the only way to have time is to make time. On my way out of church we were discussing a book the pastor referenced. It is about habits and how you form them. Someone said that they had the book and that I could borrow it. I said I didn’t have time to read it and I am happy with my habits right now. I thought about what I said. It’s not that I don’t have time. It is the other things I do with my time I feel are more important than reading that book. Right now I am happy with my family, my life, and my habits. So, this book, although probably very interesting, held low priority in my time budget. The owner of the book could not believe I didn’t have time. I went thru my day with her and asked her what I should give up to spend time reading. Workouts? Work? Weekly/Daily yardwork? Kids sport camps? Time with my wife and kids? Daily New Testament reading? My fun read (I am reading Happy, Happy Happy…a Duck Dynasty book)? Eating? Or Sleeping? I am sure she didn’t get anything I was saying but, reading the habit book at this part of my life just wasn’t a priority.
I kind of branched off the path about the church series Becoming. I used habits about a year ago to become a fitter person that I wanted to be. The pastor also mentioned to use tools to help you become someone you have never been before. Coaches were the tool he said to use. WOW…he really was talking about me. Not only did I change my habits but, I also have great Fit Coaches that helped me become a fitter person.
I just thought I would share this series at church that I have already lived but had no idea I was living.
I do like this quote:
“If you want to go somewhere you have never been before you must become someone you have never been before”
June 16, 2013Posted by on
First, I an doing this quick post on my phone so, please bear with the errors. Yesterday’s workout was a “Breathing Ladder”. After every set you are to take the same number of breaths as the amount of reps just completed. So, one snatch, one breath. Then two snatches, two breaths. Then three snatches, three breaths. Get the picture? We went up the ladder 1 to 20. Then came back down 20 to 1. We were told 400 snatches. I used a 35 pound kettlebells. What I found out was you really need hand protection. I have never worn any and proud of my callous palms. Tough workout and I have this for a prize…
May 30, 2013Posted by on
I think I may have talked about this before. When I forget my towel, paper towels come in handy after a workout and a shower at work. I can’t say they come in handy if I forget my underwear. It tends to bunch and bind in the wrong places. What should I do?
WORKOUT OF THE WEEK
4 rounds for time:
25 Double Leg Raises
25 Mountain climbers
25 Russian Twists ( make sure you are touching your hands to the ground each time)
After completing all 4 rounds of the above exercises…50 Burpees
My time was 12:54.6.
May 20, 2013Posted by on
I have been slacking but, I really have not had much to say. Yes, I have had 2 workout of the week that I didn’t post so, here they are:
- 4 rounds for time: My time was 10:03.7.
- Push-ups x 10
- Squats x 20
- Alt Leg Raises x 30
- Jumping Jacks x 40
- Plank Holds x 50 seconds
- 21-15-9 reps for time: My time was 1:30.8.
- Jump squats
- Push ups
I wrote about my wife and Pinterest in this post, Social or Not So Much. Well she is not quite addicted but, over the weekend she found this on Pinterest, The Military Diet and wants to try it. It pretty much is 3 days of strict dieting and then 4 days of eating anything within reason. Has anyone tried it? It claims you can lose 10 pounds a week. Normally, I would try it with her because it is always easier to stay on a diet when your significant other is doing it with you. Ten pounds in a week and you are supposed to eat hotdogs and vanilla ice cream sounds a little too good to be true. She is all in and I will support her and if she does lose 10 pounds, I will join her eating hotdogs and all. For now, I will just keep eating my salads, veges, fruit, eggs, chicken, fish, and protein lattes.
May 1, 2013Posted by on
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.
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.
April 25, 2013Posted by on
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.
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.
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.
April 17, 2013Posted by on
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.
- 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)
- 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
- 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.
- 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.
March 6, 2013Posted by on
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)
- Heavy Bench Press alternated with Heavy Squats – 5 reps each
- 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.
January 25, 2013Posted by on
I am off of work today. One of the things I like about being off is I don’t have to be in a hurry to do everything. For example I have already worked out and showered but, I am in no hurry to get dressed. No one is around to scare so, here I am donning a towel and posting about my Friday.
As mentioned, I worked out this morning. I am in a Kettlebell Bootcamp that meets every Monday, Wednesday, and Friday (Saturdays are also open). The session I am in starts at 5:15 am. So, even though I am off work, I still get up bright and early. If I were more camera talented, I would have taken a picture of the workout on the board or maybe even me trying to do the workout but, all you get from me is a list of the workout.
- Warm Up
- Get-ups 1R/1L
- Push ups(10)
- Stations (5 minutes each)
- Pull Ups(5) or Ring Rows(10) – you go I go with a buddy
- Double Kettlebell Squats(5) – you go I go with a buddy
- Weighted Alt Leg Raises(30) or whatever you can get in 40 seconds rest for 20 seconds
- Jump Rope – 40 seconds on 20 seconds off
- Finisher (21 reps first set, 15 reps second set, 9 reps last set)
After that, I decided to run about a mile around the gym while the next Kettlebell Session was warming up. Since I am off work, what the heck..DO IT ALL AGAIN! So, I did it a second time. I like being off work. Now on to my
honey do list which includes shopping for my 14th wedding anniversary gift for my wife. Any suggestions? Then I need to clean the garage. Fun Fun!