Busy Time

Here's a picture from Me and Matt's 2nd Employee Party...I think we need to hire some more girls!

Sorry for taking so long to post again. As this quarter is coming to a close, I seem to be getting busier and busier and busier. Tests here, quizzes there, appointments here, debate there... it never seems to slow down.

But to my amazement, this unforgivable schedule of mine has not undermined my fitness goals as it has every time in the past. Last year, I went practically 3 months without working out. Not to mention my diet (and drinking) was horrible. This year, I haven't missed a step. I have not diverged farther than a few meals off the zone and I haven't missed 1 single workout, except for when I had the flu. Putting Crossfit as a priority has allowed me to find time for it even when I don't think there's time.

In return, I think I am becoming fitter at an extremely fast pace. The progress I've made and feel in the last month alone feels unbelievable to me. It has also taught me a valuable lesson: No matter how busy you are, you can always make time for what is important to you.

I think many people should take this to heart because many I know people feel they don't have time to workout. It's not true, and if it is...you should really rethink your direction in life. If you can't make time for something as profoundly important as exercise, then something is wrong.

Sorry if this post sounds like a ramble, but I'm exhausted and my mind might not be working at full capacity...

2/24 - Find Max for Push Jerk: 210# PR
8 Rounds:
30-second Plank Hold
30-second Hollow Rocks

2/25 - "Lynne" 5 Rounds:
Max Bodyweight Bench Press (165#)
Max Pullups
3-5 Minute Rest

Round #1 - 15/25
#2 - 12/16
#3 - 10/15
#4 - 7/13
#5 - 6/12
Score - 131 PR

2/26 - 4 Rounds For Time:
500m Row
50 Squats
Time - 12:52
Then...3 mins of "L"-sit

2/27 - 4 Rounds For Time:
100m of Lunges
20 Burpess
Time - 22:02
Then...Tabata Situps

4 days in a row does kill...
CJ

Community

I love how CrossFit can bring together people who never would have seen each other into such a strong community. On the bottom is Aaron; I meet him last week when he came up to me asking about Crossfit...I've trained him twice since and he's been doing a great job and working hard. On the top is Matt; he was the first one I introduced to Crossfit and he's kicking ass and has been making some serious progress. I've meet and helped several other Crossfitters down here as well, and I feel as though I'm helping build a community down here.

In preparation of this growing community, I've started to buy some more equipment; not just for myself anymore, but more so I get can multiple people in on workouts. Today I'm ordering 3 Abmats, and in 2 weeks, I'll have saved up enough to purchase a good amount of medicine balls. My goal is to have saved up enough equipment by the time I get certified in May, that I can start running weekly workouts at the park and the beach.

Than I'll begin saving towards a box of my own. Hopefully, I'll be able to pull that off at the beginning of the summer of 2009, right after I graduate. Until then though, I will be talking to everyone I can about CrossFit and hopefully building up a BIG community, so I won't be in that box by myself. Again, I want to thank everyone for their inspiration, support, and influence to follow my dreams.

Alright, and here are some of my recent workouts and times (besides the core work):

Monday:
"JT" 21 - 15 - 9 of:
HSPU
Ring Dips
Pushups

Time - 18:17

Tuesday:
Back Squats 5-5-5-5-5
225#-245#-255#-265#-275#

Today:
1000m row
50 thrusters (45#)
30 pullups
750m row
30 thrusters
20 pullups
500m row
15 thrusters
10 pullups

Time - 19:36

New Strengths and Weaknesses

A picture of my friend Matt Volpert. Both him and I are co-owners of FreeBirds Delivery (the reason I can pay for all that is CrossFit). He hadn't been in the gym for 2 years before I got after him and now he's way into Crossfit. I'm pumped that he's into it and proud to be his trainer!

But now I have a story:

Here I was, on Valentine's day, heading to the gym for a hot date with "Cindy". At least from what I had remembered with previous dates with her, she must have been hot, because after that 20 minute date, I was drenched with sweat and had to lie down for a good 30 minutes after. That last time I tried Cindy, I got in 18 rounds with her. I was a little disappointed with the score because I felt I could do better.

Now, It was Feb 14th and I was determined to show her what kind of man I am. I was mentally prepared and ate the healthiest choices I could think of in perfect zone measurements. I was a little scared I hadn't fully recovered because I still had a bad cough. I got to the gym, warmed up, rowed, and claimed the cable machine from the rest of the mindless meatheads at the gym. I told myself 3, 2, 1, GO! as I clicked the stopwatch and jumped up to start the pullups. Those 20 minutes went by so fast, the only thing I remember is seeing a lot of weird looks from people doing bicep curls and triceps extensions. Then 20 minutes was up. My score? 24 Rounds! I was so pumped, I even managed a smile as I collapsed to the ground to slow down my heart that was about explode.

Now today was a different story. It was Diane's turn and she was not so nice. Its seems that Deadlifts followed by hand-stand pushups is not my strength. I wasn't tired during it, but my muscles just wouldn't produce as much power as I needed to fly though it. It took me 10:04 minutes to complete and I am not too happy with that at all. I need to work harder on these exercises in the future. It looks like the next time Cindy comes around, I'm gonna pass right by her and try her evil twin Mary instead.

The point of this story, is that we all have strengths and weaknesses that we are not yet aware of. There will be times when we will be shocked about how far we have come. There will also be times when we feel disappointed and weak. It is important to pay attention and make an extra effort to improve on your weaknesses. Use your strengths as benchmarks to where your weaknesses should be. Your only as strong as your weakest link.

Have a great Presidents Day weekend! Sorry to those who expected to see me in SC this weekend. My ride flaked out and I'm really disappointed I couldn't be there. I promise I'll make the trip soon!
-CJ

Character

Here is my workout schedule for the week:

Yesterday, my first real day back since being sick, and I decided to do "Joshie" as rex'd. I wanted a workout that would mess with me psychologically as well as physically. I felt weak, slow, and dizzy and finally managed to finish it in 43 minutes. This got me thinking about character and why so many of CrossFitters seem to have so much of it.

Does Crossfit attract those who have great character or does it create great character in those who are attracted to it? I believe it is the latter. When you do workouts that consistently push yourself this hard, character is produced. Think about it. When your on rep 113 of L-Pullups in "Joshie" and no one is watching you, what is stopping you from taking it easy and cutting the workout short, especially if you are by yourself? Nothing, nothing except the development of your character can push you through those last few rounds as hard as you can. This character is important and comes out across all aspects of life.

I want to thank Crossfit and those involved in it's community for helping develop my character. I no longer take the easy ways out anymore and I do things now that I never believed I would be doing a year ago. When I found a wallet on the ground, I returned it, even though I could have really used the money. When someone, even if that may not be friend, needs help, I will do my best to help them. I feel much friendlier now and I just feel more comfortable in my role in life. I am living a much better life than I was a year ago. How has Crossfit helped your character or those around you? It's easy to notice and worth thinking about.....

Recovery

Finally...I'm starting to see the light! My last few days with the flu have been hell. I had to take 2 midterms back to back with a temperature of 102! Pain in the ass, but I've gotten through it and I'm feeling better now. I credit my speedy recovery to my good diet, strong immune system, and some good advice of caution about working out while sick from Troy. Thanks T!

I've still been training my friend while I'm sick and in the past week, I've been approached by 2 different guys interested in what I was about and seeking advice. When I get better completely, I'm sure I'll enjoy helping them out in the gym as well. I'm obviously not charging anything as I'm not certified yet and look forward to these training sessions as they have been helping me get better at communicating what I know about fitness.

Today I think I'll go to the gym and just do a slow easy circuit of dips, pullups, handstand pushups, squats, box jumps, sit ups, just to get myself accustomed to start working CrossFit hard again. I'll make an EXTRA effort not to tire myself too much...

Also, it looks like I'm heading to Santa Cruz for this 3 day weekend. If all goes as planned, I'll be there by thursday night and stay until monday. I'll definetely be spending plenty of time at CF NSC! I'm pretty excited to get back to such a great facility with such great people, even if it's only briefly. CJ

Personal Records

Here's a picture from back in the day before surfing with my good friends "Big Show"and Tara.

I cannot not be any happier with the last 3 workouts I have done. Staying strict to the zone is changing me more than I ever thought it could! My times are jumping, I am feeling better, and I am just loving the energy! Here are all the PR's I've gotten in the last 3 days:

500m row - 1:37 (a 5 second PR)

"Grace" 30 Clean and Jerks for time (135#) - 5:17 (a 1min 28 sec PR)

"CrossFit Total":
Back Squat - 355#
Press - 170# (a 5# PR)
Deadlift - 365# (a 10# PR)

Total - 890 (a 15# PR)

and then today: "Helen" 3 rounds for time of:
400m Run
21 DB Swings (55#)
12 Pullups

Time - 10:21 (a 4 min 17 sec PR!)

Now its time to rest, relax, enjoy the Patriots SuperBowl win (I hope they win...Brady's awesome)

It might take a little while for another blog to come up; I got 4 midterms and a speech to prepare and I have not studied a wink! See ya soon...CJ

Nutrition

Since the New Year, I've been following the zone every single day (well...except 1 weekend) and I am loving the improvements I'm seeing with my workouts. Not only am I becoming fitter at a faster pace, I also am noticing the other benefits it's having on my body. For one, once I wake up, I never feel tired until I'm about to go to sleep. I used to have to take power naps all the time. Second, I have felt extremely well every single day since the new year. Not once have I felt anything but perfect and I am sure this feeling is effecting all other aspects of my life as well.

I have been taking fish oil as well, but only till last night did I realize that I was not taking NEARLY enough! I have been taking a total of about 2 grams of EPA/DHA a day. Starting today I'm increasing that intake to 10 grams a day. That's a lot of fish pills! But I think the health benefits are worth it and I can't wait to feel the benefits this will bring to my performance and my life.

If you are not eating meats and vegetables, nuts and seeds, some fruit, little starch and no sugar, I HIGHLY suggest you change your diet. If you are mostly eating these foods, I HIGHLY suggest following the guidelines of the Zone. Why not? It's really not that hard once you get used to it. It can really put a kick to your health and fitness.

Yesterday's Workout: "Jackie"
1000m row
50 Thrusters (45#)
30 Pullups

Time - 7:41

Today's Workout: "Mary"
as many rounds in 20 minutes of:
5 Hand-Stand Push Ups
10 1-legged squats
15 Pullups

Score - 8 + 5hspu + 10 1-legged squats + 12 pullups

The pullups are starting to really kill my left shoulder (i got surgery on my rotator cuff 3 years ago). Not sure why, I'll try to do more stabilizing work on it for now on.

The Hunt

Since I have come back to Santa Barbara after my winter break, I have been on a hunt to find other crossfitters. So far I have found 3 (technically 4 but I have not met her yet). Added on to that I've been training my friend Matt 4-5 days a week, and have recently been approached by several other guys in the gym. All of whom are interested in what I've been doing and teaching my friend. I usually talk to them for a while about it and give them my email if they want to know more.

I have heard rumors a while ago about some trainers who were interested in CrossFit and maybe wanted to start something up down here. I've have tried hard to find them but still have had no luck. I do think I am getting closer though, the fitness director at a gym down here, which is where my searching has led me to next, is supposed to call me back soon with information about their trainers (I told them that I was interested in joining there gym if I found a trainer there who knew about CrossFit; although that is far away from the truth). So hopefully I'll get lucky this time!

Yesterday's workout:

"Nancy" 5 Rounds for time:
400m run
15 OHS (95#)

Time - 16:44 (PR by almost 2 minutes!)

I'm always excited when I hit a personal record but I am especially proud about this one because it shows me that my running is finally making some improvements.

An Overlooked Aspect of CrossFit

CrossFit is great for your health and not just for the reasons that you may be aware of. Here at UCSB, I've had the unique opportunity to study directly under famous social psychologist, Dr. Blascovich, creator of the biopsychosocial model of challenge and threat. If you are not aware of this model and it's applications, I highly suggest you look it up and try to understand the basics.

The basic Biopsychosocial model is now starting to be used in hospitals and health clinics all over. What it basically says is that health is a combination of our biological functioning, our mental functioning, and our social functioning. We need all 3 to be healthy and if one is lacking, it will have negative effects of on the other two. This is why it is so there is a MUCH higher survival rate for people facing diseases such as cancer who are mentally tough and have social support.

There is much more to all of this, but basically, I believe CrossFit not only increases our health biologically; it also makes us tougher mentally as well as increases our social support network. Going to a regular gym, you'll never see people talking and interacting; you'll see them with ipods and books on machines by them selfs.

Even if you do not have a CrossFit facility to work out at, you still have the implied presence of the crossfit community which has the same almost the same beneficial effects on health as having someone actually there. CrossFit will improve your health in so many ways, I truly believe it is essential for the great health and full-filling lives.

Yesterday's Workout:

Continuous Pull-Up Clock (ex. 1st minute - 1 PU, 2nd minute - 2 PU etc...):
12 Rounds + 9 PullUps

Find 1-Rep Max Snatch: 65# - 85# - 105# - 115# - 125#

3 mins of L-Holds


Today's Workout - 20 minutes of:
15 Body Weight Deadlifts (170#)
9 Pullups
21 Dumbbell Jerks (35# each arm)
Score: 4 rounds + 11 deadlifts

A Matter of Ethos

Do you have the power to influence those are around you? This question may sound silly, as we all the the power to influence those around us, but it seems some can influence people easier than others. How is this possible you ask?...the answer, I believe, is largely a matter of Ethos.

Ethos, a term used commonly in rhetoric, means the amount of credibility that people attribute to you. If people believe you know a great deal about something and that you are credible, what you say will have more influence over them. Now the question left is: how does one obtain this ethos??

Obtaining ethos takes time, energy, and ability. Every time you meet someone, you talk to someone, or when someone else talks about you, you can gain ethos (you can also lose it!). If you can come across as interesting, intelligent, hard working, and show passion (pathos) in whatever it is that you love, you will be building upon your ethos. If you want to inspire people, having vasts amount of knowledge is just not enough. You need to develop this ethos as well as have knowledge because only then will people be interested in what you have to say.

Someday, I want to have my ethos built up, as well as my knowledge, so that I can change people's lives and create a difference in the way they think. I want the ability to influence people who would never even think about fitness and health to become life-long crossfitters.

Do you have ethos? If you don't, start building it! If you do, don't be shy; use it and influence us all!

Yesterdays Workout: "The Bear"
7 sets of the sequence (without resting the bar on the ground):
Power Clean
Front Squat
Push Press
Back Squat
Push Press
5 rounds, rest between rounds as needed; The weight I used is as follows:
Round 1 - 65#
Round 2 - 85 #
Round 3 - 95#
Round 4 - 105 #
Round 5 - 115#

Followed by 3 mins of L-Sits...

Have a good night....CJ