Unauthorized Rest Day (aka: Hangover)

<--- Trying to catch up on my sleep while Amber rides her horse. Yesterday (29 Aug 08), Jake Huber and I danced with the "Nasty Girls". The girls (aka: the WOD) were: For time, 50 air squats, 7 muscle ups, 10 hanging power cleans (135lbs) x 3 iterations. Of course, we did the alternate exercises for the muscle ups, which were 21 kipping pull ups and 21 ring dips. Jake and I are unable (never say can't) to do muscle ups yet. So, we did 50 squats, 21 pull ups, 21 dips, and 10 HPCs x 3 iterations. O' Yeah - we used 95lbs instead of 135lbs. We were a little unsure whether we'd make three iterations using 135lbs. Next time... Now, my dips are getting better. I can actually do ring dips. However, I had to switch to negative ring dips (jump up and slowly lower yourself down) for the second and third iterations. I was smoked. Jake switched to the stationary dip bars halfway through the first round. I think "the girls" kicked his butt too. Jake completed the WOD in 29:00. I finished in 29:04.

Today, I took the day off because I went to a party last night and consumed to much beer and pork. My boss smokes his own pulled pork, ribs, etc. He's from St. Louis, which he claims is the BBQ capitol of the world. I always thought the South had the best pork. I guess not because his BBQ is the "bomb"! Anyway, I'm taking the entire day to hydrate and prepare for tomorrow's WOD. Plus, I've got my kids this weekend. Hopefully, I can convince Jesse to do the WOD with me tomorrow.

Day of Scuba/Rest

<--- Paddlefish (aka: Spoonbill, Spoony, Spoonbill Catfish)

Well, I made it back with all my fingers and toes. We only experienced one fish attack today. While Jake practiced his mask clearing skill in about 20 feet of water, a little sunfish darted out of nowhere and nibbled at his ear. He immediately swatted at his ear like he was shooing a fly; at the same time he was trying to replace his mask and clear it. I almost spit my regulator out as I attempted not to laugh and choke. It was the funniest thing I've seen under water!

We saw lots of sunken treasures along the bottom. Swam through the fuselage of the U.S. Marshal's plane, a school bus, ambulance and sat on a motorcycle. We played with schools of pan fish, largemouth bass (two to six pounders) and a couple of huge catfish. The Paddlefish tried to avoid us. For a second, I thought I saw one of the catfish eyeballing us for dinner. :-)

My briefing took longer than I expected, so we arrived to the quarry after lunch. We only got to do two dives. Of course, we had to cook some beef on Jake's new hibachi grill between dives which took up some of our time. During the first dive, we stayed down for 41 minutes. The second dive about 58 minutes. Even though the quarry is at least 120 feet deep, we only descended to 40 feet. The first thermocline was about 20 feet and dropped from 80 degrees to about 65-70 degrees. The second thermocline was about 40 feet and dropped to 50 degrees or colder. Since we didn't want to wear hoods or gloves, we decided to keep in the warmer water. Anything below 50 degrees ain't to pleasant on the unprotected skin for any period of time. Besides, most of the fish were swimming above 40 feet.

All in all, it was a good day of rest!

Another Class Bites the Dust

<--- My old Iraqi gym before I knew about CrossFit.

Yea haw! I just submitted the last assignment for another college course, which ends today. Three credits closer to my degree - thank goodness! I didn't think this class would ever end. The subject was ok. I just didn't get much from the professor. If I calculated correctly, I think I pulled another "A". Hey, when you only take one class at a time an "A" isn't that hard. Tomorrow, my next class starts - Hooah! (artificial enthusiasm). :-)

Of course, I talked up CrossFit online to my new class already today. Just like my last class, I provided everyone with the CrossFit.com web site. I know... I'm a freak.

Tomorrow, my friend Jake and I are diving @ Mermet Springs, IL. That's if, I can convince my boss to let me skip work. Shhhhh - don't tell anyone. I dived the quarry last year, so I know what's, what for the most part. Quarry diving isn't as exciting as open ocean water, but it keeps the skills in check. They sunk the plane from the movie "U.S. Marshals" in the quarry and they've stocked it with large albino catfish and four to six foot Paddlefish. So if I don't return on Friday for the WOD, I was eaten by a fish or drown. You know... I should be a little worried right about now. SOMEONE! at the gym today was nice enough to point out that one of my tattoos was consider by some to be bad luck. Hmmmm... I'm glad I'm not superstitious.

Today's WOD: 30 handstand push-ups, 40 pull-ups, 50 Kettlebell swings @ 1.5 pood, 60 sit-ups, and 70 burpees. I pulled a time of 36:47. I need to work on my handstand push-ups. Either, I lose some weight or grow muscle. I hate diets, so I guess the latter. Release the "T"!!!!!!!!!!!!!!!

I hope everyone I know is safe, sound and healthy!

Realizations, Acts of Kindness and Patriotism

Today, I realized just how soon I'm actually leaving Clarksville. While at work, I noticed my out-processing briefing was scheduled for tomorrow morning. This signifies the beginning of my departure and an end to a pretty damn good/tough tour of duty. Like always, I'm going to miss the friends and contacts I've established. I'll also miss the uniqueness and comradery of the 101st and the Fort Campbell area.

For example, when I returned home last night I found the AC not working and the inside temperature about 90 degrees. After several calls, the owner of the home where I'm staying found someone on the block who specialized in AC repair. While I was at work, this person pulled the AC unit apart, removed the broken fan motor, went down town and got a new motor under warranty, returned and installed the motor, then left without wanting any compensation. He said he was happy to help out a neighbor but mainly helped to thank us (i.e., Soldiers') for our service to the country. That kind of "stuff" just chokes me up, fills me with pride, and makes me say, "God bless Amercia!" He doesn't know it but he and his wife are getting a voucher for dinner for two as a sign of my appreciation. O' the temperature is now a comfortable 75 degrees - thank goodness!

Today's WOD results: FS: 10 reps x 5 times @ 135, 145, 150, 155, 160. I know I can do more. I need to work on my form and how I hold the bar. Right now, my flexibility stinks and my wrists hurt as they balance the bar across my chest. It was hard to concentrate. I think it's going to be like anything I do in CrossFit. I just need to keep doing it until my body adapts or I figure out what I'm doing wrong. When I started doing CrossFit, my lower back hurt a lot. However with time, the pain has subsided and I'm feeling more sure of myself when doing squats, etc.

Hurts v. Injuries

Mondays usually suck, but today wasn't bad. I woke up feeling good. I felt great all day. And tonight, I'm feeling even better after completing the hardest CrossFit workout I've done so far. Murph ain't no joke! For time: One mile run, 100 pull ups, 200 push ups, 300 air squats, and another one mile run. You know... I had a friend once who had a sister named Murph. She was a lot nicer than CrossFit's Murph. LOL!

Of course, I partitioned the pull ups, push ups, and air squats. As my very smart CrossFit instructor suggested, I did 5 pull ups, 10 push ups, and 15 air squats twenty times. After the one mile run and 10 or 11 sets, I began to get nauseous and fatigued. After 15, the nausea subsided but some pain in my arms began to set in. I wished someone had videotaped me during the last one mile run. I think the neighbors along the route thought I was death warmed over. LOL! My arms were swinging faster than my legs and feet were moving - really funny thinking about it. I was definitely trying that "falling forward" maneuver they teach on Crossfit.com to make the run more enjoyable. It didn't work. LOL! Don't laugh but I completed the WOD in 1:21:52.

Right now, I'm winding things down at work. I have 25 days left before I move to Virginia. I guess three plus years @ Fort Campbell is enough. I'm looking forward to the new challenges but I'm not looking forward to the time and space away from my kids. At least, I can drive or fly back to see them, not like when you're deployed. I want my kids and the world to always know I love them (my kids). I don't know "the world" that well yet. :-)

Everyone, especially me, should always keep in mind what my old wrestling coach used to ask, "Are you hurt or injured, kid?" If you didn't know there's a difference. You can continue to fight, workout, whatever if your hurting but an injury just might prevent further effort. Therefore, I know my hands will heal and NOT prevent further CrossFit training! I hope everyone keeps fit and free of injuries as well.

A Day of Rest

Today, I did nothing but watch my son play soccer, nap, watch TV, and surf the Net. I'm a little sore but nothing to bad. It was overcast most of the day. I didn't mind. I had no intention of going outside after returing home from the soccer match. My kids stayed last night. After the soccer game, Jesse and I returned to my place to find Amber watching TV. I cooked brunch -- fried egg and bacon sandwiches. Hey! If Michael Phelps can eat them for breakfast, so can we. LOL.

My kids rock! My daughter plays soccer too. She's playing for her high school, while my son's playing for his middle school and two local youth leagues.

As you can see, all the soccer wears you out.

A New Beginning for the East Coast Gemini

What's up world? It's a new beginning for your East Coast Gemini. I'm looking forward to it. I hope you are too. If you haven't tried CrossFit, do so immediately. It will change your life. I wish Rick and Dymphna all the best @ Crossfitclarksville.com. Bill introduced me to CrossFit and Rick and Dymphna provided the motivation and equipment. Thanks!

Today, I completed the WOD in 18:06. What was the WOD? For time: 800 meter run, 21 shoulder presses @ 95lbs; 800 meter run, 21 push presses @ 95lbs; 800 meter run, 21 jerk presses @ 95lbs. I beat James' time and Bill's time, and I say that's not bad for an old man. LOL! I was dreading the WOD because I'm not that great of runner, but I compensated with my shoulder strength.

I'm with you Dymphna, but I count to myself instead of singing "Three Blind Mice". I think I'm a little "off" while I run - LOL.

Well, enough of this crap. Take care all and be healthy and happy!