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I wrote a post today on my other blog called "What time is it?". Basically I talked about how if someone asked me when I was in the best shape of my life my response would be:

"What time is it?"

In other words I am in the best shape of my life RIGHT NOW. Read the post here: http://yourbestfitnesscoach.com .

A couple of pieces of evidence for that.

Yesterday I decided my body was too wrecked to workout so I took the day off.

Well... not really. I did decide to throw some weight on the bar and hit my best ever for a back squat: 250 lbs. Not bad for a 41 year old who weights 165 and has back problems.

Today I did 3 strait muscle ups and then threw down 30 strait pull-ups.

This was after my workout:

7 minute AMRAP: 3-6-9-12 etc 135 clean and jerk / toes to bar. SCORE: 43

Don't under estimate how hard it was to do 24 clean and jerks at 135 lbs. Remember... that is 80% of my body weight.

Of course I also ran almost 3 miles this morning. I am feeling freaking strong.

I have really struggled with the 6pm workouts. After being at the gym (which is basically outside) 2-3 hours trying workout in the 90+ degree heat has been hard for me. On Wednesday night however I had a great workout. I blasted through a routine with push-ups, squats, dips and lunge walks with ease. The last set had 50 sit-ups and 50 box jumps.

The sit-ups were excruciating because I have a little bit of "sit-up butt". Let's just say it involves some missing skin and some pain. I crushed the box jumps.

Whatever, right. Suck it up buttercup.

I couldn't be happier with the way that the workouts are going. I am getting stronger everyday. My body is adapting to the different workouts and I am developing fitness that I have never had.

I no longer fear what I can't do. Once I conquer double-unders and hand stand push-ups the CrossFit masters better watch out.

I am coming after you....

I weighed in at 169 lbs today. I am 5'10" so I still need to either add strength or add weight.

It's really a double edge sword. The heavier I am the more I have to carry around.

The goal for next week is a 300 lb dead lift. Let's hope I don't break the bar....

After being out of Post Workout Recovery we finally got some in today. THANK GOD. I vow NEVER to run out again. This is my training partner for sure....

If you haven't tried Post Workout Recovery I suggest that you do. If you are already with Advocare go get yourself some. If you have never tried AdvoCare Teresa and I would be glad to help you out. You can get it here: https://www.advocare.com/09073310/Store/ItemDetail.aspx?itemCode=P2361&id=B&size=C

One more workout today at 6pm. It's a surprise what it is so I will be ready for anything. The only thing that I know for sure is that I am going to KILL IT! 

Rock on my friends. Rock on. 

The void is filled.

Often times it is better to give something up then to hang onto something that isn't there. The twist is this: there needs to be something to fill the void.

The void is filled.

My decision to quit something that I love is probably temporary. It's not something that can leave me.

I have decided to quite the endurance sports or running, biking and triathlete and focus my efforts 100% on CrossFit competition. I don't know how to say this but... it is such an empowering feeling to know that it is OK to quit for now.

Again, the void is filled.

I love competing in endurance sports but, to be honest, my heart just isn't there. I can't stomach the time away from Teresa and I just can't seem to get in shape or be consistent. Why put that kind of pressure on myself?

Training for the CrossFit Games is something that Teresa and I can do together and that makes me happy.

I'm not saying that I will never do another triathlon again. I'll be back. For now I am focused and absolutely FIRED UP about this new challenge in my life. I am ALL IN.

I leave behind so many top finished and accolades. It's really hard to say which are my favorite. I have to say that finished 7th place in WORLD in the sport of XTerra is pretty high up there. For now the focus is on what my current love is: FITNESS.

I didn't blog ob Saturday and on Sunday. I spend those days watching the CrossFit Games, going to a memorial service for my wife's aunt and cleaning the kids bedroom.

Of course I worked out... a lot. 14 workouts last week. It's what I need to do. If I can stay injury free and healthy the SKY IS THE LIMIT.

Saturday -

• WOD #1: 2 mile row then 125 burpee pull-ups
• WOD #2: 25 tire flips, 50 wall ball, 25 box jumps, 50 ground to overhead (GTO) w/ 35 lb DB's, 25 push-ups, 50 ball over bar (20 lbs, 9ft) 
• WOD #3: 21-15-9 w/ a 200m run over 2 dirt piles in between 21/15, 15/9 and after 9 - Weight used CINDER BLOCK: over shoulder cleans, goblet squats, GTO.

Sunday -

• WOD: 5k trail run in 21:54.

Monday -

• WOD #1: Heavy back squats (Max 235 lbs, 4 rope climbs)
• WOD #2: Heavy dead lifts (Max 255 lbs)
• WOD #3: 10 minute AMRAP - 5 push-press (115 lbs), 10 dead lifts (115 lbs), 15 box jumps. fell 3 box jumps short of 7 rounds. 

I've been busy. Do you think I felt like getting up at 6am to do the extra lifting workout? Nope. I did it anyway because I am committed and need a lot of work. 

Here are some pictures random pictures from the workouts: 

Gotta love the 3rd workout of the day out in the dirt lot next door. When they build the house there I am going to show my new neighbor how I threw a cinder block over my should a bunch of times....in his living room. 

I feel great today. I had a little trouble sleeping last nigh so I napped after I did other blog this morning. 

It's good to have the freedom to day that.

Awesome. I caught you up on my workouts. Now for something REALLY cool.

My wife and I are launching the August edition of the 30 Day Clean Eating Challenge. If you are interested in learning what that is you can check out this blog post: http://yourbestfitnesscoach.blogspot.com/2014/06/30-day-clean-eating-challenge.html

Here is the link to register: https://www.eventbrite.com/e/30-day-clean-eating-challenge-august-tickets-12434448771

This is really an amazing program that Teresa put together. It really is awesome. Let me know if you have any questions: 352-989-6795 / rick@yourbestfitnesscoach.com 

The power of the second workout

We did 2 of the 2014 CrossFit Games Master's workouts today.

With the 105 degree heat index it was brutal.

Workout #1: 400m run / 2 legless rope climbs ~ 5 rounds. Our rope isn't as high as the one at the games so I did mine starting from a seated position. I have to be brutally honest. I did the first 3 rounds fine. Climb number 2 on round 4 I had to start from a standing position. The last 2 climbs in round 5 same thing.

I am going to claim Rx because I didn't have chalk and those dudes at the games did. My time was 14:55. (1:05 under the time cap) The times from the games for the 40-44 masters were..

1st - 9:52
5th - 10:08
10th - 10:21
15th - 11:23
20th - Over 16 minute time cap.

I would have been 20th. Not a great showing. I gave it my best effort and I feel good about doing more legless rope climbs in one workout then I have ever done....ever.

So here is where things get interesting. While I was doing the "Run rope" workout Teresa was doing the "Out and back" workout; also a masters workout from this years games. 

For second workout we both did the "out and back". She improved her time from 27:43 to 24:14. Three minutes with less than 2 hours rest? Crazy. 

My time would have placed me 15th at the CrossFit games masters 40-44 division. This is a good results for me. Boom! 16:40 was my time. Here are the actual results for various places...

1st - 12:36

10th - 15:19

15th - 16:45

I really do feel pretty good about this especially considering the heat and the fact that it was my second workout of the day. It was mostly functional body weight stuff so it was right in my wheelhouse. I tried to stay as close to the CrossFit standards as I could. Here is the workout:

50 box jumps

25 toe to bar

50 wall ball

25 ring dips

50 wall ball

25 toe to bar

50 wall ball

50 box jumps 

It was a tough 16 minute for sure.

Both Teresa and I performed a lot better and felt a lot better on our second workout of the day. Why is that?

honestly your guess is as good as mine. The point here is that if you want to get strength and you want to get better then get to work. You don't need all that rest. Just do work and you will get better. 

This also goes to show that warming up with some HARD exercise is important. 

It's been a hard week and I really did need a good workout to boost my confidence. Done. 

I feel really good about the way my conditioning is coming. I need a lot of time to get ready so I am happy that I have it.

I can't wait to watch the Individuals when they release the videos. How about the "triple 3" workout? 3000m row, 300 double unders, 3 mile run. Sounds like my kind of party. I'm sure I will be doing that one soon....

I am looking for some individual and business sponsors. Please email me if you or someone you know is interested in joining our team as we train for the 2015 CrossFit Games.... 

Elbow

My elbows hurt. Well, not now, but earlier.

They hurt a lot.

Here is the sad elbow story.


So a few weeks ago when we started doing more pull-ups, rope climbs and bar exercises my elbows started hurting. One day they would hurt then the next they wouldn't hurt. It was kind of strange. When they hurt I made an effort to go easy on them and the pain was gone in a day or two.

I now pretty much know the issue. When I climb the rope or do muscle-ups without proper warm up then they hurt.

Last night I climbed the rope legless to see if I could do it. I did but I felt a twinge in both elbows. This morning they were on fire so bad that I literally couldn't find a position to get comfortable in.

Then all of a sudden the pain went away and now I feel nothing.

Weird.

So today I purposefully am doing some "active rest". It's not a rest day but it's not a normal workout day. Normally during the week I do 2-3 workouts per day. Today I did one workout and I did it at 6am. This way I was done at 6:20am and have 24 full hours to prepare for a long (100 minute) workout tomorrow.

Strategic rest, if you will.

This mornings workout:

400m run
20 burpees
2 rope climbs (or 20 bar thrusters)
20 goblet squats (50 lbs)
4 rounds.

On paper this looked pretty easy. Apparently it wasn't because it took the people in my class well over 30 minutes. (Yes, I subjected them to this crazy workout) Took me just about 23 minutes.

I did the first 2 rounds with the rope climb them the thrusters the last 2 rounds. My elbows had me cringing the entire time.

Not gonna lie. I went hope after the class and went back to bed.

Usually I do my other blog by 9 or 10am and this one early afternoon. Because of an appointment, a trip to the pool and a 3 way call this blog isn't being published till after dinner.

Ah, the life of a blogger.

Overall my body feels good. I am tired and a bit sore. My elbows are sore but not painful. My mind is the strongest thing right now. I feel like I can really do this. I feel like the open workouts are going to go great and the additional workouts to qualify for the games are going to suit me.

I am going to go to the games and rock the house.

Why not me?

We just placed an Advocare order this morning. I am super exciting because I go myself some Muscle Fuel. This stuff is AMAZING. Here is a quick video about the development of this pre-workout products. Dr. Kraemer is the real deal. 

CLICK HERE to order some of the best pre-workout supplement on the planet.

Tomorrow we are doing a workout call the "100 minute challenge". If you are local to Eustis you may want to check it out. It is going to be a tough one!

Hope you enjoyed today's post. If you have a desire to get fit we would love to be your coach. You can call me on my cell: 352-989-6795 or email me rick@yourbestfitnesscoach.com .

Rock on my friends.