CrossFit in 100 Words

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow.Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. - Coach Glassman, CrossFit Founder

33 Guam Public Schools Closed Due to Stupidity.

They say at the Department of Education (DOE) that 33 public schools are closed today because of a flawed contract from a food vendor.  Who is supposed to provide lunch meals to the school children.  Now, there are thousand of students home and parents taking off from work to supervise their children. 

The food vendor, King's Restaurant's contract ended in May.  It's now August.  What happened with the procurement process between June and now?  The Attorney General's Office did not approve the contract due to flaws.  So why did not DOE just extend the current contract for another month? 

We have STUPID Politicians and administrators on Guam.  Now the finger pointing is going around this morning on talk radio.  It's also the fault of the people for voting these idiots into office.  There is no accountability on this island.  This bottle fed entitlement is a thorn on the island.  We need to go back to the old days where people were responsible for their lives and not dependent on the government of Guam or the federal government. 

It's Supposed to Hurt!

It's been a month since I started doing the CrossFit Workouts.  I've been a traditional body builder during my time in the military.  It wasn't until my tour of duty in Germany.  That I started doing circuit training.  Since, I've left the military many years ago.  I have been on a roller coaster weight loss/gain experience, mostly on the gain.  It has not been easy.  I've been looking for a workout program that will peak my interest. 

Until last month, a friend of mine, Maressa, introduced me to CrossFit.  I was looking for a new type of training to get me past my plateau.  I thought the I could breeze through the Workouts of the Day (WOD), even though I was not in top shape.  I believed that my ranch workout would help me out.  Was I ever wrong. 

My first WOD killed me.  I could not even do 3 rounds of the 15 that was required.  I was sore, but I was not in pain.  I don't know if that makes sense.  I had not reached my normal pain stage when I over do a workout.  My first week, I was just using my body weight.  And, only working out 3x a week for the first couple of weeks.  I took lots of breaks between the exercises.  It felt good.  I'm now working out 4x a week. 

Best thing about CrossFit, you can scale it to your needs.  For example if the exercise calls for max jerks, you can scale it down to half or where ever you're comfortable to lift the weight.  I've been doing lots of scaling.  I've also subbed some exercises that I know I can't do yet.  One exercise that I know I can't do yet is Hand Stand Push Ups.  I'm not at that level of proficiency yet.  So, I sub the exercise for Push Ups or Elevated Push Ups.  One day, I'll be able to do HSPU's.

I've noticed that since I started doing CrossFit.  I'm more energized.  I'm able to do more ranch work than before.  I take less breaks.  I'm working longer hours.  I'm able to finish lots of my projects.  I have lost 10 pounds since I started this program.  I'm hoping that I lose more.  I'm eating better than before and I'm getting the required 8 hours sleep that I need. 

CrossFit is an awesome program.  It's similar to the circuit training that I used to do in Germany with my martial arts training.  I'm really impressed with the results.  I enjoy doing the WOD's.  This is one program that I'm going to stick to. 

My title above is from CrossFit Havoc located in Oklahoma.

KEEP SMILING

CrossFit

I started a new workout regimen last week.  It's not really a regimen.  It is a whole new idea of physical fitness.  It's called "Crossfit".  It's a lot like cross training.  The Work Out of the Day pushes you to your limit.  Really challenging. The program is scalable.  So for someone like me who has been in and out of gyms for the last couple of years.  It really helps. 

The system goes against the traditional gym concept.  It's practically a community workout.  You get your closest family and friends to workout with you.  For now, It's just me, myself, and I.  But I'm helping to spread the word.  If you're interested, check out the link ----> CrossFit.

I did my first WOD (Work Out of the Day), Friday.  I was just using body weight, working a couple of rounds of squats, push ups, and lunges.  The WOD really pushes you.  I'm looking forward to more.  It's a new challenge and adventure.  I'm having fun.