Swolemates In The Making

It has finally happened folks. My wife and I are finally working out together!

Ever since I got into fitness I have dreamed of getting my wife to join me. I always saw couples at the gym working out together and that was always something I wanted for me and BrittWhitFun. She came up to ma couple of days ago wanting me to teach her things and give her some workouts.

Before I knew it she was starting to eat better and ask about how to lose weight and tone her body. So we researched and I gave her some stories from my own experience.

I explained that it is a journey and not an overnight thing. To keep trying even if you feel like given up. My body is no where I want it to be but I am getting closer everyday and I know with hard work and dedication and a super supportive husband she will be fine.

This is going to be fun.

Why I Do Murph

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
100 Pullups
200 Pushups
300 Squats
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.

Happy Thursday!

New Training Plan- Weeks 1 & 2

The past two weeks I have been on a new training plan. I got a new coach who is local and got a new plan tailored to my goals of the following:

  • Build more muscle mass on my upper body.
  • Train for a triathlon which I plan to compete in June 2018
  • To compete in a body building physique competition.

These three things are the last few things I want to accomplish before I turn 40. So I met with my coach and we went through each of these goals one by one and he explained how he was going to help me reach each one.

It was a matter of days, I was sent a complete weeks worth of workouts that were challenging and tested me in every way. Monday to Friday I was either at the gym or the home gym between 4:30 and 7 in the morning training.

I know it has been only two weeks but I can tell a huge difference. The main difference is being sore. REALLY sore. I love it. I can tell my muscles are growing. My ass is more firm and for the first time I am actually focusing on my core. I can’t wait to see what I look like in a matter of 6 months.

Back To Business- 215!

So now that I am back from Disney I am back to reality of work, family and the gym. Being home sucks and I wish I was back at The Magic Kingdom stuffing my face with Mickey Mouse shaped pastries of some kind. Don’t follow the Disney Food Blog cause all it does is make you wish you were there and that you had a spoon full of Dole Whip in your mouth. Seriously, it is like torture to look at that blog before lunch.

Since getting back from Disney World I have been busting it in the gym. My coach has been pushing me and now I am having to get down to 215 in four weeks. The pressure is on. I have gone on a very low carb diet and only allowing myself on cheat meal or snack on Saturday. This past weekend I indulged myself with a doughnut from the new local doughnut store that just opened. Very good I must say. Eating meat and veggies is not that hard but at times its is hard to get someone else to understand who has no clue. My favorite go to snack is bacon wrapped asparagus. Really is the best thing you can put in your mouth and it is super easy to make. Also, lettuce wraps have become my new favorite type of sandwich.

I have been concentrating on my power snatch and push presses. I must say that the new programing I am on has been working. Not that anything was wrong with my former program but this one is 100% tailored to me and what I want to accomplish. I have been busting a chest and arm routine, a back and leg routine on days I can’t quite make it to the gym and I am seeing results.

So with this being said, I am glad to be home and back to working on my goals. It still kills to see Disney World photos on Instagram cause now I am dying to get back there. I told my wife it was time to plan our next trip.

First Week

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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.

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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.

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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.

I Hate Burpees

So I really hate burpees. There is only one other crossfit move I hate more and that is thrusters. Burpees make me want to vomit and die at the same time. Maybe I am being a little dramatic.

So this mornings workout was…

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When I saw the workout online, I did not see the EMOM of 5 wall balls. When I came in the gym and read this I want to cry. I think my expression was more like this…

gif-keyboard-61228008928465459After doing the bench presses, it was time to get the plates and wall balls out and set up a place to workout or die.

I don’t know what is worse, the workout or the anticipation before the workout. I guess i just have really bad anxiety. Maybe I am just lazy.

When the clock started it was time to work.

I did good on my first 3 sets. I made it to burpee number 15 in the first minute, then 14 on the second, then 10 on the third. As you can tell I was slowly running out of gas.

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I kept going. Knocking out every wall ball and burpee the workout called for. Finally I made it to 75 burpees. I was so glad it was over. I not only survived but felt like I could have done 100. Ok maybe not that many.

I finished in 8:44. It was a good time for someone who hates burpees and almost thought he was going to die.

I love crossfit and the challenges that come with it. Everyday I am pushed to my limits. It brings the better out of me and I love it. As for burpees…

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