Row Well…and Live

My mantra of the week is row well…and live.  Or even simpler, seize the day and do your absolute best.  Simpler than that, don’t be a bottom feeder. 

I look around and I see the willingness to perform at the absolute bare minimum.  Worse than that is the acceptance of mediocrity.  Why is it okay to be in last place?  Why is it okay to slide by but then expect the same as everyone else?  Why is the average person uninspired and willing to just exist?  I say…row well…and live.  Work for your supper!

Hard truth #1: losing sucks.  Hard truth #2: not everyone wins.  Hard truth #3: If you don’t want to lose then you have to work hard.  Refer back to Hard truth #1.  Row well…and live.

At mile 5 of our 6.6 interval run MB (Marine buddy) looks at me and asks, “what hurts?”  My reply is, “nothing.”  He then says, “good, let’s create some pain…respiratory pain.”  Roll well…and live.

During Brazilian Jujitsu later in the morning the instructor looks at us and says, “get in the mount, now choke him.”  Row well…and live.

If you want to win…there are no shortcuts.  In the end, losing really sucks.

If you are willing to vomit….

I received a text message this morning that said, “If you are willing to vomit, I can make you faster.”  I replied, “Awesome!  Sign me up.”  In actuality I gave a squeamish gurgle mixed with a sigh.  My Marine buddy and training partner can be summed up one word…INTENSE.  Well, here goes nothing!

This week marks 2 months of being deployed and a great point in the cycle to increase the work.  Triathlon specific intervals and strength training were dialed up a notch with the aim to finish the deployment in top gear.  A lot can be accomplished with 3 months left.  I added an extra bonus to spice up the training.  One of the new folks that just showed up is a professional BJJ fighter and offered up personal lessons to Tony (intense Marine dude) and I.  Today marked round 1…two distinguished gentleman (old guys) rolling around on the mat sweating on each other with a very stern instructor yelling at us to BRIDGE, TURN, GET ON YOUR SIDE, etc…  Needless to say I am absolutely 100% certifiably smoked!  It is 6:42 and I am ready for bed.

There is no better feeling than knowing that I chart the path of my future.  Hard work is here and it is time to push up the throttles. 

I am the master of my fate

I am the captain of my soul

X X

Pararescueman CMSgt Nicholas L. McCaskill, 306th Rescue Squadron was killed in action while serving in Afghanistan on April 6, 2013.  One year later the men and women of the 82d Expeditionary Rescue Squadron and Camp Lemonnier came together to “Monster Mash” in his honor.  His Operator initials were XX or 10 10.  In the spirit of XX each team of 4 completed 1010 fitness repetitions.  What is extra special for our camp and this event is that many who participated were teammates of his.  It was a humbling experience to watch these warriors push through the repetitions and at the end….perform one extra team push up for Chief McCaskill

Chief McCaskill left behind a wife and 2 daughters.

We celebrate the lives of heroes…for it is they who display the finest qualities of all of us.

100 Tire Flips (Team)

100 Air Squats (Individual)

100 Pull Ups (Team)

100-Meter Run (Individual)

100-Meter Litter Carry (Team)

100-Meter Buddy Carry (Individual)

100 Deadlifts (185/95) (Team)

100 Push Presses (95/45) (Team)

100 Burpees (Team)

100 Sit-ups (Team)

10 Team Push ups

+ 1 Team Push Up for Chief McCaskill

Slow Down…There are Goats in the Road

In Rick Warren’s book, The Purpose Driven Life, his ‘point to ponder’ for today was “it is never too late to start growing.”  That is a powerful call to action!  It is definitely never to late to start growing spiritually, physically, mentally, and emotionally.  Changing how we see ourselves is the first step in the journey and the building (or more often rebuilding) of relationships is the next.  We are social creatures that draw strength from one another.  The path travelled is often better with those around we are close with.  I personally feel stronger with my wife next to me...we have decided that it is never too late for us to start growing and have started on a path to just be better.

My ultimate mission statement (inspired by Jim Loehr’s The Only Way to Win) starts….

In all that I do, the welfare of my family is first and foremost

            It is my goal to be a loving husband to my wife and father to my 

            children

I continuously strive for humility, patience and generosity

            My behavior demonstrates my belief in strong and ethical decisions

It ends with…. 

            If knocked down I will ALWAYS get back up…no matter what.

The fitness plan has really kicked in this week.  My goal is to hit all the CrossFit workouts  during the week and add in a variety of cardio work.  It is Wednesday and I am tired but feeling really good.  The local CrossFit Box has also started a very strict paleo challenge modeled after The Whole30 from http://whole9life.com…if you have not tried it I highly recommend you do.  It is the only way I know of to get your life back on track and take back control of your health.  Yes…it is a challenge at first but after 3 weeks you will feel the best you have felt in years.  

Monday (31 March)

2:00 Sumo Deadlift High Pulls

2:00 Abmat situps

2:00 Air Squats

2:00 Hand release push ups

X3

Finished with 10X 50 meter sprints

Tuesday (1 April)

Burpees to the Song Roxeane….

300 Med Ball Cleans with a Partner-150 each

1000 meter Swim

Wednesday (2 April)

10,9,8,7,6,5,4,3,2,1 Deadlifts

1,2,3,4,5,6,7,8,9,10 Ring Push Ups