This Fourth of July was just like any other. I feel I do the same thing every year. Maybe that is a good thing.
I started off the holiday with what I do best…a workout. This workout was not like the one we did last year but I like that it was different. The past few months I have been doing my own thing and it was great to do a workout with the class.
You and your partner complete the following with one partner working at a time. 20 minute cap
Run 1,6oo meters at 400 meters at a time while other partner holds 115 pound bar overhead. If they drop it then they do 5 lateral burps.
150 wall ball shots while other partner holds deadlift weight of 205 pounds. With time remaining do max reps of toes to bar or weighted sit ups.
It was a hard one but I managed to only have to put the bar down twice. That is a big win for me.
After that I came home and had my shower, helped my wife clean, and played with Evie. K-Dub went to the parade with her grandparents. My wife went to the store to pick up dinner and to later pick up K-Dub. While she was gone I put Evie down for a nap and just laid on the couch.
When my wife and K got home we headed to the pool for some cool off time but it was short lived as a storm headed in. Thank goodness It did not last long.
After we changed I made burgers, hotdogs, cut up some strawberries and watermelon, boiled some corn, and made homemade ice cream. We invite my MIL to come over and hangout for a couple of minutes.
Soon fireworks started popping off so we sat out in our driveway and watched them before sending the kids off to bed. My wife and I even had on matching T-shirts.
All and all it was a great low key holiday. I hope this blog entry did not bore you too bad. Sometimes you just need a simple day at the house.
For the past few years, on Memorial Day, I always have one thing that I do. I head over to my gym and it down with about 30 of my gym friends and listen to the story of Murph.
What is Murph? I talked about this last year on my blog. Murph is a workout that we do every year on this day to show respect for our fallen soldiers who have made the ultimate sacrifice for our country. The workout is…
1 Mile Run
1 Mile Run
This year was the first year where instead of doing it as a partner I did it myself. My version was a little different as I did a 1 mile run, then 10 rounds of 10 pull-ups, 20 pushups, and 30 squats, then another 1 mile run. I still did the work but I just broke the reps up. This was from the advice of my coach.
This workout is as hard as it looks. I am still very sore from it but thats not the point. The point is to feel even an ounce of the pain that our soldiers go through for our freedom. I have so many friends in the military and I have so much respect for the sacrifice they not only make for themselves but for their families. I have a friend that is out of the country and is missing his son who is not even six months old yet. That is love to be able to withstand that and I am here fortunate enough to see and hold my girls anytime I want. What a reality check.
So if you never done this workout then give it a try. Do a partner version. I hope you all had a great Memorial Day.
I am not one to get on a blog and start to rant about the how my life is horrible and that there is nothing good in this world for me. You won’t find that here on Thrifty Running Dad, however, you will find an honest account about what is going on with me in the terms of working out, being a parent, and of course saving money.
For the past few weeks I have been dealing with a swollen knee. This happened to me when I was training for the marathon. This time I know what happened, I was doing a WOD with a lot of box jumps. Seriously like it was 5 rounds for time of 30 box jumps, 15 wall ball shots, and a 400 meter run. By the way, I crushed it! Sorry.
Ever since that workout my knee has not been the same. It swells every night and after every workout it just throbs with pain. So I am benched and The Open starts tomorrow. How is this fair? What does that mean for me? Well after a lot talking to myself on my drive home and some soul searching, I have made the executive decision to not participate in The Open this year. I know this is hard for me also. There are just to many hurdles this year. I have a trip to Disney the last week, my knee is injured, and I need to get some things handled at work. Trust me when I say that this was not an easy decision.
On a brighter note, yesterday I had my appointment with my cardiologist. This doctor was my grandmother and my mothers heart doctor. He knows my family history so i felt very comfortable seeing him. I was nervous but ready.
After we went down memory lane for a bit. He told me that I was perfect and that whatever I was doing to keep doing it. I mean that almost made me cry. If you follow my story then you know that my main reason to lose weight is to break my family cycle and according to my cardiologist I am well on my way.
Another brighter note, I got to spend time with my SIL and BIL to celebrate my SIL birthday! What did we eat? Japanese of course and I shared most of my carbs with my nephew Holden. Love that kid. Had a great time and we mostly talked about Disney and how excited we are getting. Good times and good times ahead.
So it was back to the grind this week as schools opened back up, people heading back to work and of course, traffic being crazy. What it also means is that it was the first week of New Years resolutions. How has your resolutions been going?
This week I have hit the gym hard…very hard. I have been incorporating a lot off strength training as well 30 minutes of cardio a day. I have been managing my nutrition very well and I actually meal prepped all my lunches, snacks and made a schedule for my supplements and shakes. It seems to be going well. The scale is starting to move in a direction that I am starting to like, I have more energy through the day, it has been easier to get out the door in the morning since all my lunches are made.
As far as my devices go, I am happy to announcement that I have had my electronics away from my bedside all week. It has made me more attentive and I have been able to connect to my wife on another level. I actually have enjoyed being without electronics. It has been great.
So how are you doing with your resolutions? Are you having issues? If I am being honest I did have a small setback where I had a binge on Oreos. I am not proud of it but I jumped back on my commitment the next day. That is the most important thing. Don’t give up.
This week has been crazy and it is only Wednesday. At least we have half way through the week. I think they call this “hump day”.
I am currently on a train heading into work after an intense crossfit partner workout. There was a lot of running, snatching, pulling up and of course sweat.
Saw my mom last night and she is doing much better. The doctors are saying she is going to be discharged today and sent to rehab. I can’t wait to see how she recovers after a week at rehab. She seemed in good sports last night despite having a bad headache and not being able to keep her eyes open. Keep the prayers coming.
I am super excited cause I got my email about packet pickup for the Greek Festival 5k today. So excited for this race. It’s going to be so much fun. This is the last short distance race of the year for me. The next few race are between 9 and 13 miles. Man I love running.
Got a lot of good content coming in the next few weeks so be on the lookout!
So today ended very crazy for me. I have never been more on the go then I was tonight. I really did experience the whole “not enough hours in a day” tonight as I scambled to get some many things done in so little time.
I left work today to with every intention to go run by the hospital to see mom before heading home. Well the weather has other plans. Not only did it pour down rain, but it was windy also so my umbrella could not save me as I got pelted with rain from all sides.
I actually ended up taking an Uber back to my car that was parked a half mile from the building. This was my first Uber ride and it was pretty cool to be on the other side of it. By the time I got to my truck to take me home, I was soaked from head to toe. So I dedcided to skip the hospital and head on home.
When I got home I played with my oldest daughter and ate dinner quick. i knew I had some solid meal prepping to do and I needed to hurry. This week I wanted to do something different cause I was getting burnt out on broccoli and brown rice. I spent a couple of weeks looking at other people’s meal preps on Instagram. I decided to try red cabbage instead of broccoli and use avocado instead of brown rice.
So this weeks protein was taco chicken, ranch turkey burgers, and Montreal seasoned STEAK!!!
This weeks veggies were red cabbage and broccoli and this weeks starches and healthy fats were avocados and brown rice.
I am actually really excited about this weeks meal prep. I love trying new dishes.
After meal prepping, I still had one thing left to do and that was RUN! I missed crossfit this morning cause I wanted to help my wife with the kids and I was hurting from the Extra Filthy workout. I managed to kill 3.50 miles in under 32:00 minutes. I got that Greek Festival 5k next week and I need to keep my legs warmed up.
Now it is time for this blogger to head to bed. Goodnight Web!
So last night I used this blog to rant about burpees and how much I hate them and wish them a bloody death. Yes it is true that I am not the only one in the world that hates burpees. I actually found that there are places on the web and social media that are dedicated to the hatred of burpees. To these sites: You are my hero!
Enough of those crazy thought! Tonight I got to do a partner version of my favorite workout. You know the “Filthy Fifty” workout? It’s where you take basic crossfit movements and do 50 reps of each with a time cap. Our time cap is 35 minutes.
Tonight we made it a partner WOD and I got to do it with my crossfit partner in crime, Mike. The workout was the following:
For time: (Teams of 2)
100 Box jump 24/20″
100 Jumping pull-ups
100 KBS – 24/16kg
100 Lunge steps – 25/leg
100 Knees to elbows
100 Push press – 45/35lbs
100 KBS – 24/16kg
100 Wall balls – 20/14
100 Double unders *200 Singles
Note from the Coach;
1) Time cap 40:00
2) Pairs of two work together; Repetitions MUST be broken down 25/25/25/25
Now this may look crazy to those who never tried it but the trick to this sort of workout is to never stop moving. If you need a break then stop and take a breath and jump back on it.
We came out of the gate really hot on this one. We killed it until we got to the second round of kettlebell swings(KBS). We struggled from there. Mike was getting tired. When we got to the wall balls we started to slow down. We managed to make it to the burpees but even I was struggling to get those 25 reps in.
We managed to end the workout at 864. I am proud of the 864 and I know that we earned that. I can’t wait to do this workout again with Mike. Next time we will finish it.