Jay Johnson Circuit

My attempt at Coach Jay Johnson's circuit:

12 minute warm-up so roughly 1 mile

5X:300-400 meter repeats (didn't have Garmin so unsure as to exact distance)
short jog/walk to exercise area then:
cicuit post each repeat as follows
1-20 lunges 10 wideouts
2-30sec prone bridge 30sec supine bridge
3-4X10 lateral walks
4-10 air squats 10 pushups
5-20 standing bicycle crunches 10 good mornings

10 minute cool down approximately 1200 meter. Then stretching of all major low back and leg muscles.

Felt good, tough focused running! Form seems to be improving as does speed!!

Life support

Actually it would be ring supports but I'll get to that...

WOD:
Warm-up
3 rds of 5 reps
bodywght rows
supported pistols

push press, ring support
10-1 ladder of push press with 20-15 second ring support in b/t

3rds
5 toes-to-bar w/ rings and slow controlled lowering
10 y-hyper extensions

cooldown
2 reps of 20-30 second FLR on rings

After all the ring support and FLR my chest hurts bad enough for life support but luckily its just the old pecs gettin' fired up!!!

Killer workout!! Love being upside down on toes-to-bar!!

02/18/10 WOD

WOD for the day 515:
5 exercises, 5 rds from 5-1 and back 1-5
pull-ups
ring pushups
ring rows
med ball sit-up slam
knees to elbows

Warm-up was muscle up progressions
Cool-down pedestal routine and streching

Down to 194# and 17% bodyfat. Goal is 180-185# w/ 13% bodyfat!!!!

Hills

6 miles of hilly running today. Discovering it is easy to find hilly routes in Nashville. Just did ours and two other neighborhoods today and found almost as challenging hills as usual Greenway route. Finished in 1:08 today for a 11:23/mile pace, pretty good for me especially back-to-back w/ mile repeats yesterday. Rach was really good to me and let me have a cold bath and clean-up time post which should really help w/ recovery-she is the best!!!! Snack afterwards felt good too: whole grain flatbread crackers, laughing cow cheese and V8 juice!!! Now to finish some housework before I have to actually go to work-ha!!

IWT and Mile Repeats

On Sunday it was sooooo icy all the group decided not to do our long run as we did not think it safe footing. Most of them went to different Y's and did the dreadmill. I hate that machine so decided I'd just crank up the intensity on a gym(Gym Jones to be exact)workout. IWT:
1
10x Jerk @35#+
2 minutes KB swing @15#+
2 minutes rest
repeat 3 times w/ a 5 minute break post but 2min. of 3rd round count in so really on 3 min. break

2
12X Back squat@35#+
2 minutes step-ups 12inch step(1 min. ea. leg)+
2 minutes rest
Same format as above

3
6x(3 each side) TGU @15# KB+
15 meter bearcrawl+
15 meter walk back
3 rounds

Really good sub for a long run or at least I felt like it.

2/2/10
Mile repeats:
1 mile warm-up
3X1 mile repeats
.5 cool down

1st two miles at 11:11 and 3rd at 10:55 as best as I remembered to lap my Garmin.
Did not start out to do mile repeats but as I got into the run it felt like a good day to push a bit. Ice was mostly clear but did have to watch footing at some points. Might could have gone a bit faster if not for fear of footing. Overall pleased w/ times and effort.

better late than never

I have missed updating this blog for almost a week now. Ran Tuesday for speed work and Wednesday for recovery. Then Thursday did the workout below:
"Fry Daddy"
Warmup:
Slasher to halo standing 35#KB 5 each side
Slasher to Halo walking 15#KB 10 each side
Walking lunge w/ OH press 15#KB 5 each sideX2

Main Workout:
6X push-press 35#+
6X pullups
2rounds then rest 3sets
6X lunge 35#(3 each side)+
10 split jumps (5 each side)
2rds. then rest 3sets

Cooldown:
30 sec.front plank+
30sec. left plank+
30 sec. right plank
short rest
60sec. FLR
stretching

Called this Fry Daddy b/c it sho did fry daddy's legs!!HA!

Friday ran 4 miles in the snow! Felt like Rocky in Russia and kept hearing " In the Burning Hearts" playing in my head! Nothing makes you feel more like a badass than training in weather everyone else doesn't even want to be outside in!!

1/24/10 long run

Marathon training long run yesterday was 11.7 miles at 11:07/mile. A much accelerated pace compared to last weeks 9 miles at 11:23/mile. Having Matty along to help push, talk and compare w/ really helped. I was worried at one point to train w/ Matty. He seemed pretty insistant on being my "coach" and since some who have trained w/ him have ended up having issues either w/ being beat-up from the training or w/ his personality I was concerned. I really like Matty and did not want to lose him as a friend or for there to be some hidden issues in our friendship as I feel others have ended up having. So far though it has been wonderful having his support and advice. He helped me maitain pace but not overly push yesterday and really made me feel like I am on track for where I should be at this point.

I don't feel to beat-up after going the longest distance I have been since the 1/2 marathon in November, so that is good. I will have to work more on diet in the coming weeks to maintain strength but to lose approximately 15-20 pounds by the race. Losing to 180-190 will be quite a challenge in itself as I haven't been that small since I was in college! BUT I know the LORD is on my side as the run is more than just an accomplishment for me it is a way to minister to a family I love so much-the Goodsons! Rest today and then pick it back up tomorrow!

the chaser

Strength/strength endurance today:

2min. Mountain Climbers 15 sec on 15 sec off where off position is FLR
1-5 ladder of good mornings(35# KB) and pull-ups= 2:20
2X 2 front squat at 55#
4x2 front squat at 70# "chased" last 3 w/ 3X tuck jumps
5-1 ladder of good mornings(35# KB) and pull-ups=2:38
2x2min. of 30/30 push press w/ rest at OH position 1min. break b/t

Felt tight and wiped at the end just the way a GOOD workout should!!!
Some time spent stretching after.

tko in 5 rds

Todays WOD a creation of my own inspired by many. I call it "TKO in 5 rounds", believe me it took me out by the end!!!
5 rounds of 1 minute ring pull ups, 1 minute ring pushups, 1 minute 35#KB swings then 1 minute rest
went like this:
Rd1
pulls:7
pushups:10
Swings:26
1 minute rest
Rd2
pulls:jumping 10
pushups:12
swings:33
1 minute rest
rd3
pulls:8
pushups:10
swings:30
1 minute rest
rd4
pulls:4
pushups:8
swings:24
1 minute rest
rd5
pulls:5
pushups:8
swings:26

Rds 3-5 were on a continous running clock meaning if it took X number seconds to set up from pulls to pushs or get to the swings I didn't re-set and go for a minute I kept at it until the minute was up. This increased the metabolic demands of the work as it decreased any rest b/t but I still feel this one is going to fall into the power endurance category. Even as I type this my pecs are quivering in exhaustion! Maybe a run later if time and weather permits!!

umph!

The umph is missing. I know no other way to describe it. In almost every area except maybe in being a dad the umph- the energy, the excitement, the passion it is just gone. I have tried sooo hard to conjure it up lately-new workouts, new shoes, new thinking and reading but it is still just not quite there! I guess I only blog this to just get it out there- outside my head and maybe that will force me to begin to deal w/ it in some other way. Maybe some one out there will read this whether intinally or just by stumbling across it and have some idea of help!!??? Anyway at least I have admitted it and that seems to be the first step in recovery!

Confusion

Today there are a lot of thoughts swirling in my head. It comes from the confusion I have had for quite awhile. First lets lay a ground work:

-I grew-up conservative in every way: Conservative Christianity-where almost everything imagineable is sin whether covered clearly by Scripture or not, Conservative politically-anti-abortion,anti-homosexual, pro-gun, pro-death penalty, huge amounts of national pride,etc.
-As a young adult from 18-27 I spent 95% of my time relating and working w/ people who shared these, and sometimes even more, conservative values and thoughts.
-Then at 27 or 28 I had a tragic and dramatic event in my life that caused me to begin to question almost everything. I began to work and relate to people from different perspectives and circumstances. I began to read from differing opinions especially what would be considered more liberal Christians.

Today I would label myself more of a moderate I guess b/c I see both sides of many issues. However, many would label me very liberal now. Here are my confusions:


How can we be patrotic and have national pride in how wonderful America and its freedoms are, yet balance our citizenship in Heaven? War vs. peace, capitalism vs. need to care for the poor and needy around the world, building a large powerful military w/ need to protect vs. need to represent Christ and the Gospel of peace

How can I tell someone else that their loving committed relationship is sinful just b/c they didn't or can't stand in front of a minister or judge and have that relationship made "legal"? I have met homosexual couples and non-married heterosexual couples whose relationships are more committed to their true selves and their partners than many that are married. Can we adaquetly point to Scriptures that explicitly tell us these relationships aren't God-honoring?

I guess the whole idea of us as Christians, especially preacher/teachers, trying to be the moral police of both the church and the world is just hard for me to grasp. I grew up w/ well meaning, well intentioned preachers telling us what was and wasn't sin and backing it up w/ their interpretations of the Bible. As I was once told, you can make the Bible say anything you want it to if you try hard enough(by a very conservative preacher nonetheless). I happen to think the major sins aren't abortion and homosexuality as it seems most Christians and the "moral majority" have decided to take laser aim at, but instead the lack of care for our fellow man. It is the widow and orphan's care we are told that is true religion and Jesus plainly said we would be known b/c of our love of one another. And yet we pour plant derived gas into our monster gas hogs so it can cost 2-3 cents per gallon less and watch third world countries starve b/c of it. Is that the Gospel Jesus died for? Did He die so that on the Sunday after Katrina we could all meet in our air condition churches then head off to an over-priced lunch at the restaurant? Or did He want us to open our doors and say, "We have a gym and we can round up food, send the "refugees" our way."?

I do have a serious issue still w/ abortion but question the ability to make it illegal. Again I am not sure it is our responsiblity to legislate morality for everyone? I do believe we can affect the decision of our own households though. So we must say to our daughters and sons, "if you mess up and get pregnant or get someone pregnant, I WILL be there for you!". (So proud of some friends who along w/ their daughter recently decided this was the best course of action!) I also believe we have to care for the sanctity of life beyond the womb. "Womb to tomb" I recently read is our real responsibility as for as LIFE goes. Schools,health care,senior care, the environment are all part of the sanctity of life as for as I am concerned. Caring for life has made me question lots of other things: the death penalty, gun laws, torture,and use of force.

All of this is difficult for a country boy from the very buckle of the Bible Belt to wrap his head around. But all of this has been spinning in my head for a long time so I thought I'd put it out their to spin in yours for awhile. Feel free to comment, correct, or just ponder along w/ me.

Grace and peace!

Sexy Boots

With the new album coming out today a U2 post is appopriate or is it cliche? Comcast has been featuring U2 with scores of videos and concerts on demand. I love U2 they, along with Switchfoot were a kind of salvation musically for me 5 yrs ago when I need it so much. I still wanted to hear spiritual themes in music but could no longer stand the over sanitized, sterile, same old same ole from the usual "Christian" sources. I use quoatation marks b/c I hate label some music as Christian just b/c of the label or whatever that had something to do w/ the production and others secular for the same reason. God can be and is in all kinds of music and the beauty and depth of it, makes it inspirational no matter who sings, plays or produces it. Music that inspires love, peace, humanity, beauty, etc. plays on Christ-like themes in my mind anyway. Old Blue Eyes' voice is God-given even if he is not singing about Jesus specifically. But I am straying form the original intent of this post.

I have watched two of the U2 concerts on comcast. The first was the Elevation Tour. It reminded me of listening to a salvation message from a great preacher. You may be saved, committed or whatever so you don't need it in that sense, but it reminds you of how wonderful the message was the first time you heard it!!! It remind me of how broken and empty I felt 5 years ago when I came back to realllllly listening to U2 again and how far I have come since. I still struggle and still have my issues including the dark depression that can incapacitate me on certain days but I am overcoming and growing and moving forward-Walk On!!!

The second concert was a bit more of a convicting experience for me. Bono is talking of how he first saw America as a child landing a man on the moon. He is using the moment to talk about us all coming together to end global poverty( the ONE campaign). He says something about how no child should have to die b/c of a lack of food in her belly and I look down at my sweetheart sleeping in my arms and just begin to cry! It is unfair that in today's age of exravagance we have poor who are dying due to a lack of food and clean water. We are all up in arms in America b/c or economy is so bad we might not be able to keep buying more cars, houses and going out to really over priced meals while our brothers and sisters would beg just for our crumbs. I am just as guilty as anyone and I realize it!!! That is why I felt so convicted. I always want some new toy or gadget or outfit. I must do more w/ what I have been blessed w/!
So thanks again Brother Bono for preaching to us all!!

Inaguration

Like many of you I watched a lot of the coverage of President Obama's Inaguration yesterday. Lily had her one year appointment yesterday so I missed his actual speech. I did come home and watch it on cnn.com and Pastor Rick Warren's prayer. In my opinion both did a fantastic job. Also like many of you, I did not vote for Obama but, as a very brave soldier who got to dance w/ the President at a ball last night said, "he is our Commander and Chief and I respect the office and the man". Sure there are issues and ideals he and I don't see eye to eye on, but as my Dad said, there always is. So for now I will pray for him a lot. He inherits quite a mess you know. I liked the fact that he challenged us to help make a difference. Washington alone did not cause nor can it solve this economic crisis. This is America- we the PEOPLE. We make our future nationally through the democratic process and individaully day-to-day. Like many others I have extended myself way beyond my means at times. I have neglected my God, my family and my fellow man at the altar of success and self. So as my President and Pastor( yes you, Rob) call for a time of CHANGE and stepping up to the plate, I pray I will!!!

A More Beautiful Noise

A post from Mars Hill Advent celebration:

A man was heading home with his toddler child. They were returning from a long day of activity and busyness. Many things were weighing on the father’s mind. The vehicle was quiet, but the man’s mind was noisy with thought.
After some time, the child broke the heavy silence with a simple song.
Immediately upon recognizing what the child was singing, the man’s mind became clear and present. He at once realized that he was responsible for making this singing child. He’d created a creator and the sound of the child’s voice connected the man to the source of an immeasurable joy that could not be explained.
It occurred to the father–had he heard a master vocalist perform the same piece of music, flawlessly and with all the skill, tone, and dynamics of a Pavarotti, he would’ve been unmoved. A singer with an accurate execution, expertise, and emotional delivery could never have pleased him nearly as much as the soft, undeveloped voice of this youngster. The song sang “perfectly” would have lacked all its meaning.
This was because the tender little creature sang without pride or self-consciousness, thoughtfully and happily with focus and purity. It was not a performance, not intended for an audience. This child, whom the father loved, sang without being asked, without fear of judgment and with no concept or expectation of recognition or reward. Merely expressing a heart-filled wonder, the child sang for no reason other than it was what the child was
m o v e d
to do at that moment. For this reason, it was a resounding and powerful voice that resonated as flawless with the father.
Flawless. Even though the child had a weak vocabulary–many of the words were barely discernable–and conjoined with a tune, the child’s enunciation quickly worsened. From a technical standpoint the child got it all wrong: omitting words and singing others in the wrong order. The pitch was imprecise. The melody was broken. The tempo was unsteady. And it was the loveliest sound that had ever graced the father’s ears.
Any serious critic would’ve considered the song nothing but a noise fallen short of the mark, a cacophony of significant errors and artistic offenses, but it was genuine and true. And the father could not have imagined a more beautiful noise. The child sang with joy and the child’s joy was the father’s joy.
Week 3 posts
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(contributed by Adam Kenyon)

Hope it makes you enjoy your family and the small momnets like it did me!

craftsman

What a week!!!! I actually built a book case. This is only impressive if you know me and home projects. I am not exactly handy, but have learned to handle some house hold fix-it projects since owning our own home for a few years. Rachel painted it and we now have extra storage in our room. It isn't exactly a masterpiece or anything but I have to say I am proud of us for just tackling the whole thing! Then yesterday we went to Opryland for pics, even got the Bug w/ Santa(the surprised look not the all out crying one). We went to TGIFriday's for an amazing supper. Lily really like their cheesy mashed potatoes. She had them alllll over her!!! I picked her up to clen off the mashed taters only to find there was a whole nother mess in the back and now on my shirt!! Surprise! Rachel once said, when Lily had just arrived, you know we are paretns b/c we can't go anywhere w/o spit-up, milk or something all over us! Now add poop! In typical dad fashion I just wiped it all off and went on w/ the night! Craftsman and dad those are new titles I'll have to get used to.

A Prayer Attributed to St. Francis
Lord, make us instruments of your peace. Where there is hatred, let us sow love; where there is injury, pardon; where there is discord, union; where there is doubt, faith; where there is despair, hope; where there is darkness, light; where there is sadness, joy. Grant that we may not so much seek to be consoled as to console; to be understood as to understand; to be loved as to love.
For it is in giving that we receive; it is in pardoning that we are pardoned; and it is in dying that we are born to eternal life. Amen.



Prayed and read through "the daily office" again today and this prayer just stuck in me as did this quote from Shane Claiborne:

And that’s when things get messy. When people begin moving beyond charity and toward justice and solidarity with the poor and oppressed, as Jesus did, they get in trouble. Once we are actually friends with the folks in struggle, we start to ask why people are poor, which is never as popular as giving to charity. One of my friends has a shirt marked with the words of late Catholic bishop Dom Helder Camara: “When I fed the hungry, they called me a saint. When I asked why people are hungry, they called me a communist.” Charity wins awards and applause but joining the poor gets you killed. People do not get crucified for living out of love that disrupts the social order that calls forth a new world. People are not crucified for helping poor people. People are crucified for joining them.


God, help that I might begin to live out these!

one of those days!

Today has been one of those days that I wish i could repeat a lot! I got up and ran despite the 36 degree temps. Rachel worked from home all day which meant she, Lily and Ispent the whole morning just laughing and playing b/t Rach's constent beeper tones. I sware the place would fall apart if they couldn't get ahold of her in 2.5 seconds! Work was hard but rewarding. And to top it off i got to network w/ people like I once did to put projects together. Really cool peeps too!!! http://www.findingmoore.com/ and http://thomasanddita.blogspot.com/ Sometimes I really miss doing that kind of stuff. Makes me want to find an outlet for my passions, difficult road though. For now I will enjoy celebrating this day!!!!