Heavy Mettle

“How do you harden the F*** up?”

Heard this question more than a few times. Hell, I ask myself every-damn-day. This is another reason why I use CrossFit as one of the foundations for reaching my life and fitness goals. Life isn’t easy; my workouts shouldn’t be either.

So how do I harden up when life — or my workouts — seem just a bit too much for me? I remember, “I’m not dead. Keep movin’! Do one more. Stop actin’ like a little punk!” (Seriously, I talk to myself way too much.)

Here are a few simple rules to remember:

1. BE YOUR BEST YOU. Seems simple in concept, but is it? My own worst enemy — my own real competition — is myself. Many people defeat themselves before the challenge even arises. Just do your damnedest in all you do. Remind yourself of those less fortunate than yourself who don’t complain, whine like crybabies, or let circumstances beyond their own control keep them from becoming the best they can be. Life gives us opportunities to go above and beyond our goals; to exceed our own limitations. When your everyday stresses press you downward, like the 8th repetition on 135-pound thrusters, most goals hardly seem attainable. Stop for a brief moment, take a deep breath, and get back to work. Give it your very best effort and…

2. DON’T EVER QUIT. Keep pushing forward. You fall down, get up immediately. Quitting is for punk-bitches. I ain’t no punk-bitch, are you? Soldier on; there is no rest for the wicked. Be wicked. Remember, “If you feel pain, you’re not dead yet.”

3. FEAR IS GOOD. Fear asks you to take chances. If you don’t have fear in life, you’re probably not doing anything worth living for. Fear life. Live every day like it’s your last. (Cliche and true.) And if you don’t fear your workout, it’s not hard enough. Shrinking into the fetal position and crying like a baby is not an option in life; it’s not an option in your workouts either.

“Do not go gentle into that good night… Rage, rage against the dying of the light.” (Dylan Thomas)

4. NEVER SAY CAN’T. If you speak it, you believe it. If this is the case, there is nothing more to be done — you have already lost. Be the little train tuggin’ up the tall hill, “I think I can. I think I can…” If you don’t believe in yourself, no one else will.  (Why should they?)

5. DO JUST ONE MORE. Chew-up challenges, spit-out results, and stay hungry for more. While long-term goals are a necessity in life, breaking-down each into individual, attainable short-term goals is essential in obtaining and exceeding your personal desires. You want to be a millionaire? Make one dollar first. It’s not 21-15-9 in Fran, it’s 1-1-1-1 until you’re finished with the workout. Just do one more until there is nothing left, then find another and get some.

There are many basic, yet important rules to live by, these are just a few. Just know — you are not alone. Everyone has struggles. Challenges obstruct many a narrow path. Keep your head-up, eyes on the prize glimmering ahead of you, and relentlessly push onward.

In strength.

CrossFit Anonymous

“Hello, my name is Carl D and I’m a CrossFitter.”

(The small flat-shoed, meat-eating group seated in front of me raise their callused and blistered hands for a moment to wave and say, “Hello, Carl!”)

“CrossFit betters my life. I need it. Everyday. When I’m not at the gym training athletes or in the garage training myself, I’m online reading about it; how to be, do, train and teach like one of the best.

I would talk to my friends about it, but they think I’m crazy. So I found new friends. CrossFit friends. And we talk about it. Breathe it. Live it. All the time.

We are CrossFit and proud.

As a kid, I ran and jumped on everything. My family damn-near hated me for it. My mom still yells about the hand prints on the walls and footprints on the ceiling. After college sports, martial arts, and some boxing, I searched for something more, something to keep me challenged and found parkour.

Now as an adult, I was running, jumping, and climbing on everything again. But I needed to be stronger, faster, more flexible and agile. That’s when I found the CrossFit website. That’s when everything changed.

I mean, I always loved fitness; being, feeling, looking fit. But CrossFit turned my love into an obsession. An addiction. Angie was my first girl. She hurt me and left me laying in a puddle of sweat, beaten and abused. I wanted — needed — more. Fran on Day One of the Level One certification. ‘Nuff said.

I was in love.

I heart me some pain. Always have. CrossFit gives me more than I could ever ask for. I like chasing goats and setting PRs. Now girls named Nicole and Cindy give me butterflies. Murph, D.T. and Kalsu have replaced Michael Jordan as my heroes. My heart skips a beat when I think about squat cleans. I love a good snatch, and chuckle to myself, or my CrossFit friends, when I mention just how much.

Jumping, running, and lifting will always be my first loves. Doin’ them all at once FAST AND FOR TIME turns me on like never before. Mmm, CrossFit.

CrossFit is love; pain and pleasure, good and bad. It brings out the best and worst of me. I have fitness A.D.D. I want to be good at everything, and that everything is constantly changing, evolving, and becoming more.

My body looks and feels great from lifting heavier and harder than ever before. I am the machine; the hybrid of a finely-tuned Hemi-engine wrapped-up tightly inside an all-terrain sport-utility vehicle. Fueling my efforts  with meats, vegetables, nuts and seeds, some fruits, no sugars or starches, and lots and lots of water. And coffee. Mmm. Coffee…”

(The small crowd has fallen asleep.)

“So yeah — I’m a freakin’ CrossFitter. An addict. Who’s gonna stop me? You?

Go ahead. Try me. I dare you.“

The 2-Minute Defense Sweat Angel.

Damn you, AMRAP!

Overhead Squats  95×5-115×5-125×5  [Felt really great today. Probably should of went heavier, but first day of week and wanted form to remain solid.]

AMRAP in 10 minutes of:

7 Chest To Bar Pull-ups

5 Burpees

3 Handstand Push-ups

[Posted 6 total rounds. Not a great performance. My C2B were just okay. The bars at Pound4Pound, Charlie's gym, are true, giving no bounce at all. Not fun for me. And the HSPUs sucked balls. I mean, the ROM (range of motion) was weak; not to mention, they kicked my ass and slowed me down greatly. My burpees were a bright spot, though. Definitely moved faster than in the past.]

 

Second day of Low-Carb Paleo Lifestyle and all is well. Occasional hunger, but it’s mainly ’cause I’m damn-near snack-less. Need to find more and better “quick” food options. More fruit for breakfast. Num-num’d it down with some jerky and water. Veal for lunch. Not bad. I mean… Well, I don’t know what to say… It’s not bad. Loved the squash for a side. Yeah, I dig me some freakin’ squash now. Who would have known?

 

Veal. Squash. Spicy good. Plus, lots of water.

 

 

Revelations

Revelations – the act of revealing or disclosing; something revealed, especially a dramatic disclosure of something not previously known; a manifestation of divine will or truth.

Today is a quick entry in the Hard Knock files. Time to prove my own heavy mettle. I’ll update this more tomorrow…

Today’s food was yummy, though… Who says healthy eating ain’t great?

 

About 30-grams of carbs...

Protein good. Fat good. Me yum!

 

 

A Kettlebell Named Bertha.

Warm-up

CAWU x 1 [Didn't include row]

Warmed-up with some light, 2-position Muscle Snatches. A few sets with the bar, then added 20-lbs for a couple more sets.

Strength

Mid-hang Muscle Snatch [60%]  89 x 3 x 3

2-position Clean + 2 Jerks [60%]  115 x 4 sets

Met-Con

5-8-10 for time:

KB Snatch [each arm]  45

KB Swing  100

Finished in 5:24.

Felt great during most of the workout. Hook-grip sucks ass on the thumbs, but DAMN, you get a great, secure pull on your lifts. Harden up and get ‘er done.

During my met-con, switched from 100-lbs KB to 83-pounder, after the 3rd rep in the second set. Ego started the day, reality ended it. Bertha ain’t no joke.

Bertha.

Overhead. Could pull the hips under me more.

New Beginnings

Taking big steps. Bigger ones coming soon.

Lots of work. Heavy for me now.

155 Front Squats and Burpee Pull-ups to the high bar.

Aftermath from today’s workout.

Becoming A Better Performing Human Athlete Through Failure.

Michael Jordan missed more than thirty game winning shots in his career. Albert Pujols only hits the ball 34% of his at-bats. Tom Brady never won a National Championship in college and was passed over by every professional team numerous times until being drafted late in the sixth round (of seven) of the NFL Draft. These are just three examples from athletes who use failures and set-backs to take big strides forward.

Athletes aren’t the only individuals who excelled through adversity. Colonel Sanders, Mr. Kentucky Fried Chicken himself, was rejected more than 1000 times before hearing someone approve of his now-famous chicken recipe. 1000 rejections and he still kept moving forward!

Are you more afraid of failure? Failure is your option; simply state of mind. Don’t get me wrong, failing sucks hairy donkey balls! But after the pain of not hitting my goal fades away and my blurred mind clears, I step back, think about what happened and how I can improve upon my situation. More importantly, I KNOW I’m another step toward my goal and HUGE SUCCESS!

Remember the old saying, “If you don’t succeed, try and try again.”

Turn failure into a positive. Instead of sulking and mumbling, ”Damn it, I didn’t PR again. I’ll never get a sub-4 Fran. I’m no Rhabdo;” say aloud and THINK to yourself (very important), “Damn, I missed my PR by 15 seconds! Next time, I’ll take two less breaks or go unbroken during the second round or… or… or…”

Think positively, speak and act confidently, and, most importantly, BELIEVE what you think and say.

You’ve leaped one obstacle closer to a leaner, meaner, more agile and versatile you!

“Only those who dare to fail greatly can ever achieve greatly.”  Robert F. Kennedy

Strength is the will to succeed.

Labor Day 2009

Not much to write.

Tomorrow marks the beginning of a new chapter in The Life of D. I’ll be leaving on a brief journey and when I return, my lady will be moving into my home. I should say, my pregnant girlfriend. Wow.

When I return, I’ll be updating my blog daily. Expect to see my great strength and fitness programming, my daily training logs, news and notes from the world of health, fitness, sports and entertainment; not to mention, lots and lots of Carl Deisms. If you’re unaware of what the hell I mean by “Carl Deism,” check out the past year of blogs at CROSSFITCLE.COM or come to one of the training classes I coach.

Strength is joy. Later.