Legs

Yep, that about sums it up...

I trained after lunch today. Straight after, which was a big mistake. I took Mum to Blue Orchid hair salon on the Kiwanis bus, which picked us up about 20 minutes earlier than we expected. I'd only just finished a plate of sweet potato, bacon and chicken when the bus arrived, so by the time I'd walked to the gym after dropping off Mum, only about 45 minutes had passed. I should have rested a while because I had plenty of time and didn't need to rush my workout, but I started warming up almost straight away. Anyway, eating a full meal three-quarters of an hour before doing a2g squats put more pressure on my stomach than I wanted and I felt sure I would be losing my lunch pretty soon. I took longish rests between sets of my first routine, which helped the food settle a bit, but still...

Front squats
135 x 5, 145 x 4, 4, 150 x 3, 3

Not my best performance with front squats by any means. My wrists felt a bit sore, perhaps because of all the cleans yesterday. That was the cause of my failures, rather than the squats themselves.

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Deadlifts - 5, 5, 5, 5, 5
225, 245, 255, 265, 270 (4)

Better...

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Back squats
135 x 5
155 x 5
165 x 5
175 x 5
185 x 5
195 x 3

This was going really well and my technique was really good - core contracted, knees out, chest up - but in the third rep of the last set I felt like I was going to topple forward, so I decided to rack the bar and leave it at that.

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Leg extensions @ 110lb - 9, 9, 9

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50 sit-ups
50 ab roll-outs

Not a great performance today, but at least I had enough time to fit a lot of reps in, so not a complete bust.

Public Displays of Affection in Front of the Kids

All three of us step into an elevator.  The Hubs kisses me. We pretend to make out in the elevator. The Sonish is mortified and bangs on the elevator door pretending to cry for help.  The elevator locks.  We're stuck in the elevator calling the hotel's front desk for assistance while trying to muffle our laughter.  We're rescued in a matter of minutes, all of us giggling from what had just happened.  All of us except for the maintenance supervisor who was less than amused by our actions.   Later that same weekend, the Hubs and I begin dancing in the middle of an art museum to a song we both love.  "Ewwww! Gross" the Sonish (14 at the time) kept repeating in between bits of laughter at his father's dance moves.  "Do you have to be so in love?" he said in good humor.  "Why yes, it's our job to show you what great relationships look like," I said.  I meant every word.

I speak from the experience both as a child of divorce (a few times over) and as a Momish when I say that children of divorce are often exposed to what a bad relationship looks like but not a good, healthy one.  They (we) see the fighting, shutting one another out, the nasty looks, and the cold shoulders.  They (we) hear the fighting, the mean words that are said, the cutting tone in our parents' voices, as well as the hurt and pain that our parents try to hide.  We believe it's our job to show the Sonish what a healthy, stable, loving relationship looks like.  

We're naturally a very affectionate couple and we are very much in love not only with each other but with our family.  As a result, showing that affection comes natural.  We show both physical and verbal affection to one another and to the Sonish.  We want him to know what being in love and expressing that love in a healthy way really looks like.  Of course, we're careful not be inappropriate but public displays of affection are never off limits.  He's a teenager now and we want him to seek out relationships that are respectful, loving, and age appropriate.  

By being the example of what it means to have a loving relationship we believe we help him develop those skills that so many young people are lacking.  Whether it's between us and him or between the two of us as parents(ish) showing our love for one another will build a better understanding of what loving relationships look like and break the cycle of bad examples set by past relationships.  

So while he might find the huggy kissy stuff to be gross now, we'll always work to be the example of what a great relationship looks like.  Eventually, he'll realize it was a good thing even if it's not for years to come.

Here's a little theme music from one of my favorite 80's TV shows that always showed affectionate parents (and their grossed out kids)

Full body

Limited time today, so I did some shoulder strength work, followed by a fixed-time metcon.

Military press - 5, 5, 3, 3, 2
65, 75, 80, 85, 90 (1)

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Yesterday's main site wod.

"The Chief"
Max rounds in 3 minutes of:
115lb power cleans, 3 reps
6 push-ups
9 air squats
Rest 1 minute. Repeat for a total of 5 cycles.

Scores:
3 rounds + 5 squats
3 rounds + 3 cleans
3 rounds + 3 cleans
3 rounds + 2 cleans
3 rounds + 2 cleans

The RXed weight is 135lb, which is close to my max for cleans. I think 115lb was the right weight for this routine, which is 20lb heavier than the women's RXed weight, so my ego remains intact. Most reps were t&g, but with some of the later reps I needed to quickly reset. Sometimes when I do cleans I get doms in my biceps, which means I've been curling the bar and not using my shoulders enough. However, two hours later I'm already starting to feel sore in my traps. Hopefully, that means my technique was good. Here's the CrossFit demo video.

The Gift of My Grandparents

So much of why I'm the person I am today is because of my grandparents.  My grandparents, two maternal & one paternal (my paternal grandmother died too young), guided and protected me through all that life had to offer.  Sometimes they were tough and sometimes they were soft.  Sometimes they spoiled and other times they taught the hard lessons one needs to be a successful adult.  Every time, they were a gift and let me know that their love for me was unmatched by anything or anyone else.  

My grandparents had a large influence on my life.  As my young parents raised me with joys of a new baby, they were there.  As my young parents made mistakes as young parents do they were there.  One of the most impressive things about my grandparents was their decision to co-grandparent as a team.  When my parents divorced when I was 8 years old, all four of my grandparents continued their respect for one another and their love for their grandchildren, vowing to each be a part of our lives and support us through the inevitably difficult years ahead.  Many would say I was lucky to have them in my life.  I would disagree and say that I was blessed, blessed beyond measure to be loved by four such wonderful individuals.  

Today is the birthday of one of my grandfathers.  It's hard to think of the three of them without thinking of the other two.  In my mind and in my heart they are a package deal.  Their love, admiration, devotion, dedication, and willingness to put aside their own lives to see me become a success is something I'll always be grateful for and never be able to repay.  So instead I do what they taught me by example, I give to the young man who steals my heart and find myself willing to move mountains to be sure the Sonish has the love, devotion, and self esteem they raised me with.  For the only way to pay homage to the legacy they've instilled in me to continue it in my own family.  

To all three of you and to the spirit of my departed grandmother, I love you with all of my heart today and always.  

An incredible Super Bowl -- and that was defensive holding

When you don’t care much about the Super Bowl turns out – and a lot of folks in the Carolinas I’ve talked to in the past two weeks really didn’t – about all you can ask for is a game like the one we just saw, which ended with Baltimore edging San Francisco, 34-31, and older brother John Harbaugh edging younger brother Jim.

The game wasn’t decided until 49ers kick returner Ted Ginn Jr. was tackled on the final play, returning a free kick to about midfield as the clock ran out after the Ravens had taken an intentional safety.

What a terrific Super Bowl this was. Outside of that annoying half-hour stadium power outage in New Orleans, it was great theater. There were no lead changes, but San Francisco nearly came all the way back from a 22-point deficit (at 28-6 early in the third quarter). Both quarterbacks were fantastic. It made you realize once again why the NFL, despite its various problems, is America’s No.1 spectator sport.

Five quick points I’d like to make fresh off of turning off the remote control:

1) On that fourth-and-goal play on San Francisco’s last drive, that was defensive holding, even though it wasn’t called. A frantic Jim Harbaugh was right. The hold on San Francisco’s Michael Crabtree occurred outside the legal five yards. But a lot of times NFL officials let that much contact go at the end of a game.

2) CBS announcer Jim Nantz was right on top of it in the final seconds, correctly bringing up the intentional-safety scenario. His partner Phil Simms? Not so much. First, on the 49ers’ fourth-and-goal play, Simms said it was a good “no-call,” then saw more replays and said he was “confused.” Then he said the Ravens shouldn’t take a safety once they got the ball back and were trying to run out the clock inside their own 10, even though it clearly was the right call given the field position.

3) I thought the Super Bowl commercials were down a notch overall from some of the past years. Didn’t you think so? The one with Deion Sanders "re-entering" the NFL I liked, and the one about farmers, too, but I can’t remember what either one advertised.

4) It is indeed time for Ray Lewis to retire. After all the hype, he looked old and slow to me. I know he’s the Ravens’ emotional leader and all of that, but he wasn’t nearly as big a factor in this game as, say, Jacoby Jones. But you do have to hand it to the Ravens -- I am still stunned they stopped San Francisco on that final drive on four plays inside the 10, even with the questionable no-call.

5) I once watched in person as Appalachian State creamed Delaware, 49-21, for one of its FCS national championships. QB battle that night? Armanti Edwards vs. Joe Flacco (Sunday's Super Bowl MVP). The clear winner that night? Edwards. A long, long time ago it was, children, way back in the ancient days of December 2007.

Full body

Personal training with Paul

"DT" - 5 rft:
12 deadlifts @ 115lb
9 hang power cleans @ 115lb
6 push presses @ 115lb
Time = 19:22

I went waaaay too fast with the first set of deadlifts, which left me breathless too soon. In subsequent sets, I used the light deadlifts as recovery time, taking them at a slowish pace. Also, I made the strategic mistake of not resting before the penultimate rep of each movement so that I could reserve it for the next movement. For example, I obviously needed to perform a deadlift to get to the hang clean starting position, so I should have rested after the 11th rep, then done the 12th as the precursor to doing the first hang clean. Similarly, the push press starts from my chest, which means I have to clean the bar to get it there. I only made that error in the first round. I think Paul was rather lenient on the presses, because the form for some of them was a bit ropey. It's clear I really need to work on my push presses.

Not that it means much, but with most upper body routines, I use approximately 55-65% of the weight Paul uses; with legs, it tends to be closer to 70-75%. This workout was with 115lb and Paul used 155%, so that's around 74%.

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21-style dips - Top half, bottom half, full rom
3-3-3, 4-4-4, 4-4-1, 4-4-1

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21-style bench press
75lb: 7-7-3, 7-7-2
65lb: 7-7-4, 7-7-2

Dating Dad answers "Umm, he has kids."

'Umm, he has kids'
by Brian Gallagher

Focusing on two relationships I have had in the last three years, I

have come to realize that the women were hiding behind my kids in two

very different ways, one as an excuse to get out of the relationship

and the other was to stay in the relationship.  I went into each

relationship with the hopes of long term partnership and was

disappointed in one and happy with the ending of the other.

"What is the greatest barrier to having a long term relationship with

a guy who has kids?"  'Umm, he has kids.'   If this question comes up

in your conversations and this is your answer please do all the single

dads a favor and get out now.  You may absolutely adore his kids, go to

school events, go to dinner, spend hours hanging out and truly love who

they are and what they have to say.  But over time it may be too much to

bear because the guy you fell for gets mixed up with the kids and it becomes

and instant family.  If your first instinct is to get out of the relationship please

understand that it is okay to do so.  Just don't tell the guy that his focus

should be on his kids.  It puts the guy in the position that his kids can get

in the way of his happiness with you.  Don't sew these seeds of resentment

in his mind.  Single dads can be vulnerable too.  They are a rare breed of

responsibility and will sacrifice themselves for their kids...don't make them

resent that choice.

"What is the greatest thing about having a long term relationship with

a guy who has kids?"  'Umm, he has kids.'  If this question comes up

in your conversations and this is your answer please do all the single

dads a favor and hang on tight to that guy. You may absolutely adore

his kids, go to school events, go to dinner, spend hours hanging out and truly love who

they are and what they have to say (Sound familiar?). But maybe you and

the guy end up not clicking for the long term.  You may be in love with

the idea of being together as a family but you realize you just

aren't strong enough as a couple to go forward.  If you fall in this category you need to

tell him that you love his kids and the idea of being a family but you can't stay in the

relationship for that reason.  Hold on to that guy and his kids as an extended

family.  Speaking as a single dad with kids that is FAR MORE VALUABLE than any other

relationship I can have with a woman.  A strong and loving woman rocks.

Umm, he has kids...so be honest before we ALL fall in love with you.