This is my brother's cause: http://www.active.com/donate/napa09sandiego/jakeg
He is running a half marathon on his 37th birthday to raise money to help fight/treat Crohn's disease. Please check it out and help if you can...
Sunday, March 22, 2009
Been a long time since I rock and rolled...or least blogged...
So, I been slacking for the last week or so on this blog. Lots of stuff going on at home as we get ready to move again. We went to Colorado Springs this weekend and it is absolutely beautiful! I can't wait to move there. I think we are going to love it and it might just be where we end up retiring.
I did all the workouts this week from militaryathlete.com except the last one since we were traveling. I will pick up again on Tuesday with the workouts for this coming week. I am seeing gains in strength and stamina and my pants are definitely looser but I am still far from where I want to be. But the upside to this week is that we found a house that we want to rent and it looks good for everything to work out. The house is almost 4000 sqft and is on 5 acres so we can have the horses with us, which is huge! On top of that the neighbors seem very nice and the house itself is gorgeous. So, all in all it was a productive weekend.
I did all the workouts this week from militaryathlete.com except the last one since we were traveling. I will pick up again on Tuesday with the workouts for this coming week. I am seeing gains in strength and stamina and my pants are definitely looser but I am still far from where I want to be. But the upside to this week is that we found a house that we want to rent and it looks good for everything to work out. The house is almost 4000 sqft and is on 5 acres so we can have the horses with us, which is huge! On top of that the neighbors seem very nice and the house itself is gorgeous. So, all in all it was a productive weekend.
Saturday, March 14, 2009
Saturday the 14th...do, do, doom...
Meanwhile back at the ranch...long day today. Trevor had his last BBall game. I was the coach for the team this year and it was great to see the kids make so much progress and have a good time. Hopefully they had fun. Then went to the gym. Did the prescribed workout only cut out the last 10 Turkish getups as I was running out of time to get to the stables.
So, we went for a long ride today and Babe did great. She is getting better and better at keeping up with the other horses. From there we went to the feed store to get some stuff and then back home. Went back to the stables to feed the horses for the night and then went to the wood pile to get some wood for tonight since it is such a nice evening. We are going to have a fire and invite some of the neighbors over. So, all in all a long day but exactly the type of chores and work that I LOVE to be doing. Till next time...
So, we went for a long ride today and Babe did great. She is getting better and better at keeping up with the other horses. From there we went to the feed store to get some stuff and then back home. Went back to the stables to feed the horses for the night and then went to the wood pile to get some wood for tonight since it is such a nice evening. We are going to have a fire and invite some of the neighbors over. So, all in all a long day but exactly the type of chores and work that I LOVE to be doing. Till next time...
Friday, March 13, 2009
Friday the 13th...again
Okay, so I didn't get on and write yesterday, but I'm here today, okay?
Anyway, been a long week. Lots of great stuff at school learned this week. We had 4 British officers in class with us this week and it was a great experience. I just wish they had more time to be with us.
Started yesterday with a 5.5 mile ruck march with Jon C. and then last night Sho and I drove the Brits to dinner to meet some others from the class. Went to the "Yard House". Great time. Lots of beers on tap, and pretty good food.
This morning completed the WOD from www.militaryathlete.com. Really enjoying the challenge of the program and feeling very strong. Tomorrow got T's BBall game...last of the season, thank God. Also want to go to the gym for a bit and get a workout in.
Did a short ride today w/ Sho and Tom M. Didn't ride for long or far, but it was nice to be out since the weather was nice. Really looking forward to a break this weekend and need to start packing the basement since our move is coming very quickly.
Tired now. Guess its time for bed...
Anyway, been a long week. Lots of great stuff at school learned this week. We had 4 British officers in class with us this week and it was a great experience. I just wish they had more time to be with us.
Started yesterday with a 5.5 mile ruck march with Jon C. and then last night Sho and I drove the Brits to dinner to meet some others from the class. Went to the "Yard House". Great time. Lots of beers on tap, and pretty good food.
This morning completed the WOD from www.militaryathlete.com. Really enjoying the challenge of the program and feeling very strong. Tomorrow got T's BBall game...last of the season, thank God. Also want to go to the gym for a bit and get a workout in.
Did a short ride today w/ Sho and Tom M. Didn't ride for long or far, but it was nice to be out since the weather was nice. Really looking forward to a break this weekend and need to start packing the basement since our move is coming very quickly.
Tired now. Guess its time for bed...
Wednesday, March 11, 2009
New website posted
So, today I found a great website that has the complete version of "Message to Garcia" on it. The site is now posted in my favorite links. This site has a great message, based, of course, on the essay "Message to Garcia" by Elbert Hubbard.
The essay "Message to Garcia" should be mandatory reading for EVERYONE. It should be one of those small essays that are required in HS for seniors or maybe in feshman year of college. Leaders and followers need to think about the ideas expressed in the essay.
On another front, we are doing some great stuff in our CGSC small group. Lots of good learning taking place in the realm of operational art, and operational design. Stuff that I really wish we had been learning in the whole year, and certainly concepts that I don't know enough about. I guess that will fall into "life-long learning" category.
I become more and more convinced that we are on a "path to Hell" with our strategy in Afghanistan and Iraq. Afghanistan is clearly getting worse by the week, and the illusion of security in Iraq is a thin shroud that will be easily ripped apart by increasing violence.
Even worse, we have an explosive situation brewing on our homefront just across the border in Mexico, and our military, national guard, reserves and law enforcement will not be able to react in time to prevent needless death and destruction should the situation explode.
Got to be ready for anything.
Personally, I completed the prescribed workout for the day with only minor scaling to the weights on a couple of exercises. Pretty happy with my performance, but I am not losing pounds like I want to and I am sure that is because my diet is not the best. Need to eat less carbs and drink less alcohol :). Cutting back on the diet front is the next step in the process.
The essay "Message to Garcia" should be mandatory reading for EVERYONE. It should be one of those small essays that are required in HS for seniors or maybe in feshman year of college. Leaders and followers need to think about the ideas expressed in the essay.
On another front, we are doing some great stuff in our CGSC small group. Lots of good learning taking place in the realm of operational art, and operational design. Stuff that I really wish we had been learning in the whole year, and certainly concepts that I don't know enough about. I guess that will fall into "life-long learning" category.
I become more and more convinced that we are on a "path to Hell" with our strategy in Afghanistan and Iraq. Afghanistan is clearly getting worse by the week, and the illusion of security in Iraq is a thin shroud that will be easily ripped apart by increasing violence.
Even worse, we have an explosive situation brewing on our homefront just across the border in Mexico, and our military, national guard, reserves and law enforcement will not be able to react in time to prevent needless death and destruction should the situation explode.
Got to be ready for anything.
Personally, I completed the prescribed workout for the day with only minor scaling to the weights on a couple of exercises. Pretty happy with my performance, but I am not losing pounds like I want to and I am sure that is because my diet is not the best. Need to eat less carbs and drink less alcohol :). Cutting back on the diet front is the next step in the process.
Tuesday, March 10, 2009
New workout program
Well, not really a new program, but a new one for me. I was until recently an avid CrossFitter, following the workout of the day or WOD religiously, but this year I started looking for workouts that were: a) a little more challenging; b) were longer in duration on average; 3) incorporated more cardio; 4) and finally, were a little more sport specific (meaning more military specific). Well, I have found a couple of sites that are now posted in "My Favorite Links" on the right side of my blog, but my favorite of these is the "Military Athlete" site. The 5 day a week program is incredibly challenging both mentally and physically. So, I am going to start posting my progress on this blog along with any random thoughts that come up.
Today I completed the 9 Mar 2009 workout from Rob Shaul's website (he has another site called Mountain Athlete www.mtnathlete.com as well). He posts his workouts for Mon-Fri and I am a day behind him completing the workouts Tues-Sat. Today was prescribed the following:
Warm-up with 10 min of 80# sandbag getups - I sub'd 10 mins of 35# Turkish getups since I was at the gym and they don't have sandbags.
Then: 10 rounds of 50x step-ups with 40# pack; barbell complex (deadlift, bent-over row, hang power clean, front squat, push-press, back squat and push-ups) with 50% BW; 10x weighted sit-ups with 45# all for time.
The BB complex is six reps of each exercise no stop (if you can). For that I started with 115# but was using terrible form so I dropped down to 95# a little less than the 50% BW prescribed. The whole enchilada took me 1hr 31 mins to complete. More than double what Rob mentioned it should take. Now, I think I am in pretty good shape, but apparently I still have a LONG way to go. Of course I could stand to drop about 20 pounds too. So, that was today's workout. Mentally this was one of the toughest workouts I have ever attempted, but at least I completed it. More tomorrow.
Today I completed the 9 Mar 2009 workout from Rob Shaul's website (he has another site called Mountain Athlete www.mtnathlete.com as well). He posts his workouts for Mon-Fri and I am a day behind him completing the workouts Tues-Sat. Today was prescribed the following:
Warm-up with 10 min of 80# sandbag getups - I sub'd 10 mins of 35# Turkish getups since I was at the gym and they don't have sandbags.
Then: 10 rounds of 50x step-ups with 40# pack; barbell complex (deadlift, bent-over row, hang power clean, front squat, push-press, back squat and push-ups) with 50% BW; 10x weighted sit-ups with 45# all for time.
The BB complex is six reps of each exercise no stop (if you can). For that I started with 115# but was using terrible form so I dropped down to 95# a little less than the 50% BW prescribed. The whole enchilada took me 1hr 31 mins to complete. More than double what Rob mentioned it should take. Now, I think I am in pretty good shape, but apparently I still have a LONG way to go. Of course I could stand to drop about 20 pounds too. So, that was today's workout. Mentally this was one of the toughest workouts I have ever attempted, but at least I completed it. More tomorrow.
Friday, January 9, 2009
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