Garage Renovation Part 2

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You may remember at the beginning of the year I wrote a blog about what I wanted to do to my garage. I wanted to make it into a home crossfit gym. Well it took a while and lots of planning but I am happy to say that this dream has finally been made a reality. Actually, to be honest, I totally forgot about this project and it was only a couple of months ago when I decided to finish this project.

So the first thing I needed was a squat rack and lucky for me it was around  Christmas time and my wife decided to get me one. After a few days of looking online I settle for the one from PRX Performance. Not only was the rack very affordable but it came with a lot of extra stuff such as a 20 pound wallball, an abmat, and weight and bar storage. Another great thing about this rack was that it was able to fit into the wall so we could still use the garage to store other things.

My friend Mike came over and installed it. The installation process was easy and  it was only a matter of two hours and my squat rack was up on the wall and ready to use. After we got the weight holders and wall ball holder on the wall, my home gym was almost complete.

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As the week went by I bought some rubber flooring mats and a set of 16kg and 24kg kettle bells along with some more plates. It was starting to look like a real gym. Soon I decide that I needed a rower although I did have a treadmill but I needed a rower for the most basic crossfit  workouts. After moving the treadmill into the house and in the kids playroom, I was ready to buy a new rower.

After I got the rower, I hung all my medals back on the wall and had a guy come out to the house and install some custom shelves. The next few days I spent cleaning off the floor and moving boxes on the new shelves. Then I hung the whiteboard back on the wall. The gym was ready.

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Since finally getting the space I need and wanted to workout, I have used it almost everyday in some degree, It really does help on those days I can’t make it to the gym. So glad to have this space. I have a feeling I am going to have a great time in my new gym.

Crossfit Challenge- Day 12

Sorry for the late post but I had really crazy Friday and also it helps when you get done writing a post to hit the button labeled “POST”.

We finally made it to this point. Today makes the last day of my Crossfit Challenge. It has been the best month of my life. I have learned so much that I can’t wait to apply in my daily workouts. I met some amazing people and truly found a great fit family. The first day was rough and I did not know if I wanted to come back but I did. Every class I pushed my body in ways I never knew possible and for that I saw real results. My arms have never been more tight and my stomach has never been leaner. I am truly a Crossfit addict.

Today’s workout was great cause I have already done it before. Really! I walked into the box this morning with an open mind. I was really sad this was the last workout and I really never wanted it to end. After dropping my stuff down Nathan told me to do the regular warm up. I was excited cause usually he tells me to run 400 meters or row 500 meters.

The warm up was the following:
4 rounds each of 15 seconds each

Jumping jacks
Squats
Mountain climbers
Jumping squats
Plank
Side plank
Hollow rocks

After getting warmed up we reviewed the deadlift and added weight to each set. Then we did the workout.

200 meter run
15 ring rows
15 squats
15 pushups
200 meter run
12 ring rows
12 squats
12 pushups
200 meter run
9 ring rows
9 squats
9 pushups

When I did this workout on the first day I finished it in 12:24. When I did it this morning I finished it in 8:30 so I shaved four minutes off my workout. Not bad and I could feel the improvement.

I have a lot to be thankful for and Crossfit is one of them. Nathan, Margee, and Jared were great teachers and I learned so much. Nathan wanted me to join and honest if the price was write I would. Maybe I will stop in a few times of month and pay to do the WOD with them.

Thanks everyone for your support and I can’t wait to see what’s next on my fitness journey.

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Crossfit Challenge- Day 11

Today was the next to last Crossfit session. I was so tired cause of yesterday’s trip to the hospital. I was not feeling this mornings workout all. Nathan made me start the morning with a 1000 meter row. After that I was pumped.

Nathan and I then did some toy soldiers, butt kicks, and toe touches. Then he reviewed squats with me but making add weight to every set. I ended up squatting 80 lbs. not bad but I still feel I could do more.

Nathan showed me how to do a kettle bell swing. I have been doing them for a while but come to find out I was actually doing them wrong. He showed me that I needed to use my hips more and so much my arms. To let my arms be forced up by the force of my hips was hard to take in. After a couple of tries I finally got it. Finally Nathan showed me how to to do a kettle bell extension. This is not what they are called but for the sake of this entry I am going to call it that. It was hard for me to keep the kettle bell up over my head with my arm extended the whole time.

After he taught me those moves it was time to workout. The following was today’s workout:

200 meter run
20 kettle bell swings
2 kettle bell extensions
200 meter run
15 kettle bell swing
2 kettle bell extensions
200 meter run
10 kettle bell swings
2 kettle bell extensions

I finished it in 8:15!

I did pretty good but I still feel I could have done better.

Since I only have one class left, Nathan was trying to talk me into a membership. I would love to join but I simply can’t afford it. That does not mean I won’t do it. I might drop in a few times a month to do a WOD. It’s just that $130 is a lot of money to commit to once a month. I am ready for my last class. I am going to give it my all!

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Crossfit Challenge- Day 10

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So today at crossfit it was insane. I have to say that the workout we did today was hard and I have finally come to the conclusion that I hate wall balls and wish for them to burn in hell!

Today’s workout was the following:

10 dumb bell snatches (right arm)
10 wall balls
10 dumb bell snatches (left arm)
10 wall balls

As many rounds you can do in 15 minutes.

I made it to six rounds…barely

Learning how to do a dumb bell snatch was hard but then I looked at it as cranking a lawn mower. That seemed to work bust for me. I only have 2 more ramp classes left so I hope I learn so more before this experience is over.

Crossfit Challenge- Day 9

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I am almost done with my Crossfit challenge for the month of July. I have to say that this has been a very crazy adventure but in nine classes I have learned so much.

I got to the box this morning not really feeling it. I have been getting up really early for two weeks in a row and I just want to wake up to daylight outside. I also did not want to run at all but Nathan had other ideas for me. He made me do a 400 meter warm up run. I have to admit that when I was done I was ready for what was next.

Later Nathan showed m how to so you soldiers, butt kicks, and toe touches to warm up my hips. Then we moved on to squats. I already do squats during my normal workouts so I had this. Nathan was impressed and decided to teach me some Olympic lifts.

After several failed attempts getting my form right I got the hang of it and I really wanted to put some weight on it but I don’t think Nathan thought I was quite ready enough. Then it was time for my workout of the day.

3 rounds of the following:

400 meter run
15 push ups

I finished it in 8:15.

I did really good I think he made me do pushups cause he wanted me to develop some more upper body strength cause I really have none. I just started weightlifting so it’s going to take some time. Nathan said that all good things will come.

So I have one more week of ramp classes and then I have four days of regular workouts so it’s going to be a interesting end of the month.

Crossfit Challenge- Day 4

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So this morning was the start of week two of my Crossfit challenge. All weekend I could not wait to get back in the box. I learned so much last week and I could not wait to see what I was going to learn today.

When I got to Crossfit Indian Trail I found that there was four more people added to my group. I have to say I felt like I had a lot more experience but did not want to seem too cocky to the new people. Jared gathered us for our 400 meter warm up run which is never an issue for me.

After warming up the body and joints we learned how to to do a proper hallow rock and superman stretch. I liked the superman stretch but the hallow rock was really hard for me. Then Jared showed us how to do a proper forward leg lunge. Those a harder that I expected. Then it was time for our workout.

Today’s workout was the following:

3 sets of each

200 meter run
35 meter leg lunge
10 jumping pull-ups

I managed to finish the workout in 9:01, which was not bad for me. I was just glad to finish. Jared went over the same mobility stretches and dismissed us.

I have to say this Crossfit thing is so much fun and I like a workout that challenges me and that is what I keep getting in the box.

Crossfit Challenge- Day 1

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Everyone know that I love a deal. I am constantly looking on Groupon for a new way to save. That’s how I went zip lining, got a Starbucks gift card, and got my new fancy scale. So when I came across one month of unlimited Crossfit classes, I thought it would be a fun challenge to try.

I heard from a lot of people that it was intense but maybe that’s what I needed. I have 30 pounds left to reach my goal of total 80 pounds to lose in a year. I am coming down to the wire. November will be here before I know it and it’s time to get intense. When I found this deal I knew it was time to step up my game and Crossfit was the answer.

So today was my first day. I had to be there at 6:30 am so I was ready. I got my gear on and headed out the door. When I got there I met my instructor Jared, who is an active Marine and a father of seven so I knew I was in good hands. He welcomed me along with three others then we we went on a 400 meter warm up jog. That was not a problem cause I am a runner and that’s child’s play.

So when we retuned he showed us how to to a standard squat, ring row, and push-up. At this point I was thinking that this was a waste of my money cause I knew how to do all tho stuff. I could not have been more wrong.

After learning the moves, he told us it was time to workout. Time to workout? I thought that was what we were doing? I was way wrong. He told us we had to do the following exercise routine:

200 meter run
21 squats
21 ring rows
21 push-ups
15 squats
15 ring rows
15 push-ups
9 squats
9 ring rows
9 push-ups
200 meter run

Oh and we were being timed.

So I did good on the first three but when it came to pushups I was struggling. Push-ups have always been a problem for me but I push through it. No Pun intended. The last set was the hardest and that 200 meter run at the end felt like I was trying to run a marathon. I can at least say I did it though in 12:24.

After our intense workout we did some stretches and said our goodbyes. I was chugging water like it was no ones business. It was crazy.

So now I have another class on Wednesday and Friday this week at 5:30 am so it’s going to be an intense month. Bring it on! Challenge accepted!