3

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. 

Burden

Today was a Burden. Actually is was a Burden Run.

In 2013 the CrossFit games did an event they called the "Burden Run". For whatever reason we have been doing our own burdens runs on Wednesdays. Actually it's been a lot of fun.

Today's workout:

- 5 across and back bear crawl
- 3 100m burden carries (a big rope, two 10 lb weights and a 50 lb bag)
- 3 400m burden carries (100 lb punching bag, two 20 lb med balls and 2 10 lb weights)
- 25 tire flips with a jump through. 

It actually wasn't as hot today but it was still a warm day at 11pm.

Honestly I felt awesome today. The workout really wasn't that hard. I didn't look at my watch but I don't think it took me more that 20 minutes. The hardest thing was carries the "pig" a quarter mile. It was my second time doing that and it felt SO MUCH better this time.

I really like the timed workouts and pushing till the end and gunning for a certain number. Sometimes though its fun just to work hard and sweat. Check out friend Pete flipping the tire! 

Yesterday I was pretty worried about my elbow. Today I didn't feel it one bit. Yesterday I aggravated my elbow flipping tires. Today I flipped the tire 25 times and didn't feel it.

So weird. 

I continue to be excited about my progress. I feel like a million bucks. I also know and undertake that I am always on the edge of illness and injury. 

I have no fear. None. 

If you are curious what the "10 best ab exercises" are then jump on over to my fitness blog and check it out. It's going to give you a really good education! 

30 Day Clean Eating Challenge is open for a LIMITED TIME. Details and registration:

https://www.eventbrite.com/e/30-day-clean-eating-challenge-august-tickets-12434448771

Please share this post if you think someone out there might be inspired! ROCK ON. 

Forward

The main concept for our training is to go FORWARD. Setbacks will happen. Frustration is around every corner. To win though means that you always go forward. Even when you think you are going backwards you need to figure out a way to keep moving forward.

The ironic thing is that last 9 days I have done (including today SO FAR) 18 separate workouts. Some have been short and some have been long but there have been a lot of them.

My back is fine. I feel tremendous physically. My knees are perfect.

It's my freakin' elbows that hurt. The good news is that I can work around that problem. The bad news is that they still hurt and pain is rarely a fun thing.

I keep moving forward.

Today we did a workout called "Annie". It's a timed workout and I did get a serving of humble pie as Teresa legitimately beat me by 50 seconds.

Honestly I was excited to be that close to her.

Double unders (dubs) are really giving me a hard time and this workout had a 150 of them coupled with my absolute worst move: sit-ups.

I did the workout is 12:25. The good people do it in half the time. The problem for me (I mean besides the fact that I am a sit-ups turtle) is that I can't string together dubs yet.

I can do 3 or 4 but my rhythm just gets messed up after that. The last round I tied together a bunch but Teresa was done by then so it was not of any help.

50-40-30-20-10 dubs and sit-ups.

When she finished the first 50 dubs before I did I knew I was in trouble.

I am moving forward though. I practiced rushed dubs and I think I am getting better.

Also I used the "ab mat" for the first time today and have a legit piece of skin missing from my butt crack. Word.

My elbow was bothered today what I did a time flip with no warm up. The lesson, of course, is to warm up!

Going FORWARD I am going to be patient with my elbow. For the last few years I have worked hard but done very few pull-ups and no rope climbs. My bar work has been pretty restricted as well. I need to develop my grip strength and my elbows will get stronger.

At least that is the plan.

Speaking of plans. My wife and I have put together a 30 Day Clean Eating Challenge. People that are doing the July edition are LOVING it!

This program is only open for a limited time. Jump on board now while you can!

For details: http://yourbestfitnesscoach.blogspot.com/2014/06/30-day-clean-eating-challenge.html

To register: https://www.eventbrite.com/e/30-day-clean-eating-challenge-august-tickets-12434448771

Questions: rick@youbestfitnesscoach.com | teresa@yourbestfitnesscoach.com 

I hope that you enjoyed today's post and have enjoyed the others. Tonight I am doing a "Hero Workout" called Whitten. Gonna get me a little BURPEE LOVE. Rock on. 

Please share if you think your friends would find value from this blog. THANK YOU!