Big Fish's World

I'm Back

2009-03-20T02:30:00.000-07:00

I am offically back to Crossfit. I did my first workout on Monday. I did:

200m row

15 db cleans

15 ball slams

After 1rst round I dropped to 10 of each. 20 min cutoff and sadly I didn't even finish 4 rounds. I spent more time walking to the bathroom wishing I could puke.

Wednesday I psyched myself out of going and felt crappy all day. Thursday I tried the same stunt, but convinced myself to go. The workout was very similar.

600-500-400m row

10-15-21 ball slams

10-10-10 db presses 30lbs

This time as I started the workout I told myself over and over "YOU WILL FINISH THIS WORKOUT"

I struggled, I won't lie, but I finished the workout as prescribed. It was a rest day workout and I am sure the weight was less than other people would use, but it was the same for everyone in my group. I finished. 14:20

It is a very small victory, but at this point in the game I will take what I can get. Then I spent 15min wishing I could get sick.

Addicted

2009-03-16T05:22:00.001-07:00

I thought I would never find anything as addictive as Crossfit. I was wrong. This weekend I finally broke down and signed up for a Facebook account. Damn. I spent about 4 hours on the damned thing on Sunday. I went 33 years without it and then Sunday night I couldn't go 10min. Even worse, it is hooked up to my phone so it goes with me everywhere. What the hell was I thinking. The last thing I needed right now is something that will take even more time away from my schedule. Anyway, as far as Crossfit, I started my one on ones again last week and plan on going to my first class this afternoon. It will be a VERY long road back. I was embarrassed by how bad I did, and felt, but I will not stop. I have also had a hard time getting back to diet. That may be an even longer road.

Sleep Walking

2009-03-04T21:59:00.000-08:00

Bizkit, the Sleepwalking Dog @ Yahoo! Video

I start back to Crossfit tomorrow and a feel a little like this dog. I am ready to take off running, but I am not exactly sure where I am going. We will see tomorrow how I feel after a day back. We will start slow (probably for a while) till I wake up again.

Scared

2009-02-25T18:02:00.000-08:00

So I got cleared from the doctor. I will start (slowly) back at Crossfit Omaha next week. Yes! Joe wants me to do a couple of one on ones to get started back in. I agree with him. I feel like I am starting all over again. I feel like I let myself down. I gained most of my weight back and haven't been doing much physically. I have those butterflies in my stomach (not that it is bad to have them) and I am curious how the new back will handle it. The major difference between my first time in Crossfit and this next week is that last time I didn't know what I was getting into. I know how much work, sweat, pain, and soreness is coming. I know that the mental part is just as hard as the physical. I know that there are very supportive people there and that my worst critic will be myself. I am as excited as hell, but I am also scared to death!

Need More Planning

2009-01-23T22:26:00.000-08:00

Things have been going relatively well the last two days. I had been doing well with the Zone until tonight. We had a breakdown (already) and went out to eat. I attribute this one to poor planning. I knew this would happen. I just didn't think it would be this soon. We will try to pick it back up in the morning hopefully, but it is a weekend and that is where we are most vulnerable.
I haven't started working out yet. We planned on going to a gym so I could find a bike, but that fell through. I suppose it is just as well because the diet has been a major adjustment.
For Christmas I got the kids (see picture if you think that is true) Guitar Hero World Tour. It has been a hoot with the adults and will be part of a future party I am sure.

Starting Over

2009-01-21T17:20:00.000-08:00

I took my first step yesterday to begin again reaching my weight loss and fitness goals. I started the Zone Diet. As I write this I have finished 2 full days (which is a record). Mary and I tried it once before, but we didn't make it past the first day. Also as I write this I am smelling pizza that my workplace provided for a safety reward. I can tell you that I have a long road ahead.

Yesterday I suffered. Anytime I cut out caffeine and sugary carbs (two things I have had quite frequently in the last month and a half) I get severe headaches. I get a hangover just like any other drug. Usually it is a good enough reason to avoid those two things, but once I start I feel cravings ALL THE TIME. I think I am over that now so we will see how the Zone really works. I have read that the first few days are a cleansing so I hope I am good now.

This time around I am going full into Crossfit. Since I can't do Crossfit yet I am going to work on diet first. That way I don't get too much too soon. Like I said before Mary and I have tried this before, but not whole heartily. This time we have bought in and will see how it works. It definitely takes a lot more planning and work so I expect to see better results. I am also curious to see how it will work with Crossfit. I am one of those types that reserves judgement until I have tried. That is what I am doing now.

This picture is one of my recent favorites. These are the Gill men. Pictured with me are my brothers (Rob and John) my son (Matthew) and my nephew (Jack). These are all the men in the Gill clan. (I know what you are thinking and yes there is a problem with glare;)

Patience

2009-01-14T13:57:00.000-08:00

I hope to get more time for updates now that the holidays are over. I went to the doctor on Thursday for my post surgery update. I was looking forward to it because I was hoping for good news and am ready to get back to work and working out. She cleared me for work, but with restrictions. I am not to lift over 15 pounds, not to bend or stoop. As far as exercise, she continued, I can ride a bike but nothing aerobic. I asked her what that means and she said absolutely no jogging, running or weight lifting. I asked about the rower (cause I knew Ricky and Joe were planning on starting there) and after some thought she said no. It might tweak my back.

Here comes the decision that eats me alive. I know I desperately need to get back to Crossfit. I have started to back track. I have gained some weight back and I feel like crap. I obviously don't have the self discipline without someone either pushing me or watching me. I feel great and believe the doctor has a little CYA. I also know that there is the potential to make things worse. I know that I want to push myself. I was just getting to the place where I was feeling good about what I was doing.

It is a total emotion vs logic struggle, but this time I will go with logic. I want to see how far I can push myself, but I don't want to keep struggling to recover from back trouble. I will wait and will do it right. I will start with basics and get good fundamentals. This will be excruciating since there are so many amazing athletes at CFO but I will bide my time and do it right. I see the doctor on Feb 20th and hope that I will get a full release. In the meantime I will bite my tongue and see what happens.

FYI the video is of me bungee jumping at the state fair way back in '94. I only look a little younger ;) I apologize for the sound, but it is an old tape. I would love to do it again someday, but it will take a little patience.

Still Alive

2008-12-17T12:11:00.001-08:00

I know, I know. People have been asking how I am doing and it is obvious that I haven't posted for a while. I have no excuse except for severe laziness. By extreme laziness I mean I haven't been doing S#!T. Before the surgery I didn't feel like doing much (it was a combination of my back/leg and laziness). Immediately after the surgery I felt great. The doctor told me not to be a hero and to take the pain medication as needed. The first two days I did (mainly because Mary keep telling me I needed to). I don't think I needed it though. I felt an instant difference from before. I am happy with the results.

The problem comes now in the doctor's instructions. Now that I feel great I can't do ANYTHING. I can't drive, I can't bend over, I can't lift anything over 5 pounds, I can't do any physical activities and I can't sit for more that 15 mins at a time. I also can't go to work due to the no long sitting. It has come as a good excuse to avoid any house work, but has created a great amount of boredom. I have three guardians (Mary and the kids) who are constantly watching and reminding me. I love them and know they are right, but sometimes...

Exactly one week after the surgery I helped (a little) to clean up the house. Not much, but I felt it that night. The doctor told me that most people feel so good that they end up getting hurt by over doing it. I understand what she means now. So I will follow instructions as best I can.

I did sneak over to Crossfit Omaha a couple of times and it was great to see everyone there. It is so nice to know there are people that are sincerely worried about you. I got to talk to Joe and Ricky and we talked a little about what it is going to be like when I get back I am looking so forward to get back to doing SOMETHING.

I wish I could say that I have been doing well on the diet and weight loss, but I have fallen off the wagon. I have put back on somewhere between 10 to 15 pounds. I also wish I could say it was exercise only, but I have been eating like crap. The holidays combined with a "I don't give a crap" attitude have hurt me and will haunt me when I get back. It isn't over yet, with Christmas this next week. I go back to the doctor on January 8th and I guarantee the next place I will go is Crossfit. Even if I can only walk around the gym for a workout I will be there.

BTW before the surgery we had our bi-annual family tailgate at the Nebraska vs. Colorado football game. As usual it was one of the highlights of the year (not to mention it was one of the best Husker finishes ever). I am so lucky to have in-laws which are so much fun. My father-in-law is closer to me than my father ever was and I love my brothers-in-law. For those of you that didn't come you missed it.

Rough Times

2008-11-14T22:19:00.000-08:00

I know it has been a while since I posted, but it has been a rough time. I don't want to whine and want to keep this blog positive, but I better let people know where I am. Right before Halloween I was doing great. On Wednesday I was feeling a little sore (in my back) but no big deal. By Wednesday night it was starting to hurt so I decided to go to the chiropractor on Thursday (Halloween).
That afternoon we went to the kid's school for the Halloween parade. We had to walk 2 or 3 blocks away. The walk to the school was hurting me. The walk back almost brought me to tears. My leg started hurting from my butt to my foot, but it was the feeling that my foot was asleep that had me scared. I called the doctor right away and scheduled an appointment for the next day. Halloween night was a blast with the kids and my brother came with his two kids and Mary's friend brought her kid a lot of fun.
The next morning the doctor said I should get an MRI because the numbness made him nervous as well. He told me I could not do any "extreme weightlifting" (he meant no crossfit). That obvious to me because I knew I was in no shape for that. However, I started what I would consider a dark time for me. I don't know if I felt sorry for myself, but I started to lose hope. I questioned if I would be able to go back to Crossfit or if I could how long would it be.
The doctor gave me some pain meds and some anti-inflammatories, and muscle relaxers. That night I took enough to function and went to Crossfit Omaha's Halloween Party with Mary. We went as Hugh Heffner and one of the bunnies. The twist was that I was the bunny. I won't put any pictures up because it was truly disturbing. However, I did win first place for guy's costume. I had fun, but inside I was upset that I couldn't do crossfit for a while.
The MRI was the next week and showed that I have a "significant" herniated disc between L4 and L5 Vertebrae. That's what they told me. I talked to the Physical Therapist and he said that we would probably be doing plenty of PT and I might be getting epidural injections, but probably wouldn't need surgery. Just a lot of time. Neither of us had seen the MRI yet, but I was scheduled to see the Neurologist the next day.
At the Neurologist office I was shown pictures of my MRI by the doctor's PA. It was obvious how bad the herniated disc is. I also was shown I have two more bulging discs. I was told I could wait to see if it healed itself, but most likely would not. I could get the epidural to help with pain, but it would not help heal the nerves. My third option was surgery. If the other two options failed and I opted for surgery then time was against me. People that wait 3 to 6 months to do the surgery have a much greater possibility of permanent nerve damage. She suggested surgery.
To me this was a death sentence. I would be done with Crossfit altogether and would be doomed to a lifetime of back trouble. The blues I was already feeling almost made me cry. I had been on my dead ass for 15 years and now that I wanted to do something I was forced out by something beyond my control. When the Neurologist came in she told me pretty much what the PA had. She talked about the surgery like it was no big deal. I would be off work for 2-3 weeks minimum and could do the surgery as soon as next week. It would be outpatient and I would walk right out. She asked if I had any questions and of course in my mind I only had one, would I ever do Crossfit again. She said I would be back to normal activities the first week and back to "weightlifting" in two or three months. It was like a lead weight was lifted off of me. There was light again. However I know it will not be easy. I just have to do it.
I always question what people tell me so i looked it up on the Internet. I won't bore you with the surgery, but I did find this link:
http://www.spine-health.com/treatment/back-surgery/microdiscectomy-microdecompression-spine-surgery
I am hoping everything goes well and I plan to be back in the saddle soon. The surgery is scheduled for Dec 5. We will see what happens. I already feel like a slug and every fiber of me wants to go workout. I saw Ricky and some of the gang at Crossfit Omaha this morning and it was eating at me to be there. I never thought I would feel like this, but it isn't a bad thing. By the way the picture is of Mary and I at the Nebraska vs Baylor game. It was the first time just the two of us went to a game in 2 years. It was great.

Focus

2008-10-23T22:25:00.001-07:00

This week became a failure. I had major setbacks in both my workouts and my diet. I ate like a pig and didn't work out. I don't know if it was the crappy weather, a bug, or just being lazy but I didn't do a thing but sleep for two days. I must not be the only one. I see on the Crossfit Omaha website Ricky has given us a couple of pep talks in the last 2 days (I can just picture Lou Holtz on one of his slober ridden rants LOL ). I realized that I had lost focus on my goals and need to make the necessary moves toward those goals. Not that long ago I made a list of goals and have not gone far in reaching them. I have no one to blame but myself. However I will not dwell on this. Today I started back on the road:

Shoulder Press 3-3-3-3-3-3-3 reps

3 x 65#

3 X 75#

3 X 89#

3 X 99#

3 X 111#

3 X 121#

3 x 133# (MAX)

1 x 138#

3 x 99 #

Cousins

2008-10-15T15:13:00.000-07:00

It seems like the last few days have flown by. I haven't been able to keep up to be honest. I could write pages about the football game on Saturday but I won't. For those of you that don't know my Cornhuskers put the fight to #7 Texas Tech. They should have won, but lost in overtime. I was proud. They dealt with adversity and came back swinging. If they keep it up the rest of the season you will be seeing an upset or two. As far as a workout, we did a team workout and everything felt good.

Sunday was a rest day for Crossfit. After going to Matthew's football game we got to meet Jack Robert Gill (my brand new nephew). This was the first time that my kids remember really being around a baby. It was neat to see them playing together. Of course it made mama sad to realize just how big her kids are getting.

Monday was parent teacher conferences. Both kids are doing great. The crossfit workout involved Deadlifts and Thrusters. I didn't go. Parent teacher conferences wouldn't allow it, but I would be a liar if I said I would have gone otherwise. I just don't know if I am ready yet. I don't want to slip. Tuesday was a day to work on something you need to work on. I saw two people do their first muscle ups. It was exciting, and yet sort of a downer. I hope to get there someday, but I have to take baby steps first. I worked on some core exercises (it should help with my back). Just for the fun of it I tried a kipping pullup with no band. I am getting close. I think I can get there with a little more work and a little less weight.

Today was 30 Burpee Power Cleans (155#/100#) I scaled with 99lbs. I really fought myself not to add weight. I finished in 6:50? I didn't ask for time, but based on others that was it. I knew afterward I could have done more so I continued until the last person was finished. I got another 6. I was worried about the burpees on my back and Joe said I was on the verge of a snake, so I was careful. It was the the Cleans though that I felt. Not that they hurt, but I could feel them. I don't feel sore, but I might have if I added weight. Taking it slow is killing me.

You Are What You Eat.

2008-10-10T22:34:00.000-07:00

I woke up sore today, but I can't stop smiling. My back doesn't hurt. Even after today's workout it is fine. It has been so long since this was the case that I forgot what it feels like. However it didn't make me want to come in today. Today's workout was intimidating for me. In fact I really had to convince myself to go.

For time:
100 Perfect pushups
Every time you have to come to your knees and/or rest you must complete 300 meters on the row machine, 200 meters running, or 100 double-unders.
During your pushups you may not pike your body up. You must keep a rigid spine, so no snaking the pushups. You must touch the ground with your chest and chin, all simultaneously. Your chest, hips, chin, etc. must also leave the ground simultaneously and you must completely lock out the pushups. Basically, you can only rest in the locked out position of a perfect pushup or on the ground, in which you would have to row, run, or double under.

I scaled it by using bands for band assisted pushups. I started with one tan and finished with one blue and one tan. I also chose to row. I knew there was no way I could do 10 double unders much less multiple rounds of 100. I also figured that if I had to run it would slow me down and as much as I hate it might cause me to quit. Looking back the running would have saved my arms a little bit. At any rate I DNF in the time cut off although Ricky and Joe did allow me to finish. I think I had 82 before time.

On my way home I got to thinking about my diet. I wish I had a fraction of all the money that is spent on books, tapes, cds, etc. about diet. If I wrote a book it would be something along the lines of the "Get Off Your Fat Ass and Put Down The Chocolate Shake Diet". I have come to understand that this is what it boils down to. But most people (either people that write these books or people that have always been fit) don't realize how hard this really can be. There are a million reasons why a person can't change their habits and just knowing that you should isn't going to help. Guilt wont help and telling people how great it is won't help.

I think there are two reasons that this time has worked so well for me and all other times have failed. The first is Crossfit. I could spend hours on the benefits of the Crossfit and all the things that are great about it (which I whole heartily believe) but the important thing is that it matches up with what I like. I enjoy the team atmosphere. I enjoy the social aspect. I enjoy the coaches and the valuable information that they have. I have fun at Crossfit. I am in no way saying that it is easy. In fact it is still hard every time I go, but I HAVE FUN. Any exercise program I have done in the past got old really fast. Hell, watch the Biggest Loser and tell me that those workouts look fun. And the idea behind these workouts is that you should do as much as possible. This is a road to failure. Tell a person who is unmotivated that not only should they do something that isn't fun, but tell them to do a lot of it. Crossfit is fun for me. It may not be for you (give it a try you might be surprised) but if it is not then find something that is for you. Not something that you endure but something that you really enjoy.

More importantly is diet. I have heard (I think it might have been Dr. Sears) that 80% of weight loss is diet and 20% is exercise. I don't think people realize this and spend most of their time trying to work on exercise. The problem with starting ANY diet is that you have to give up some of your freedom. As I see it the true problem is that people believe you have to give up all freedom. Most diets fail when people can't stay with the diet. They cheat and then give up. It becomes a chore to get back on the diet (which they didn't truly like in the first place). I have been there many times. This time my answer is to cheat without guilt. When I cheat I know how many calories I can have and I know when I can treat myself. I don't do it every day, but I try not to go too long. It doesn't give me a blank check either. I do it in moderation. Does this slow down my progress? Probably. Is it the most efficient way to lose weight? Probably not. But that is not the important question for me. The important question is ,"Is this something I can live with or is it a diet that I have to endure?". My answer is that I can live with it. It works for me. I don't dread it. Do I have cravings that I fight? Yes and No. I get cravings all the time. Who doesn't. I will not say that I refuse all cravings. That would make me a liar. But thanks to my Body Bug I have to answer for what I put in my body. And when I do eat I have an idea of what I eating.

Here is the key. With this new tool (my Body Bug) I am forced to see what I am eating. I am forced to look at labels. I have to know how much worse a slice of pizza is from my favorite place is than a piece of chicken and I have to be accountable. I know that many Crossfiters will state that The Zone would make it so I didn't have to do it. The trade off is that you have to measure everything and are limited to what I can eat. I will admit that it would be perfect for getting the most out of my Crossfit experience. I know that there will be a time when I switch to the Zone. This will be a time when I see diminishing returns with my current trends. But at this time I am seeing weight loss, improved fitness and it is something that I can live with. And for me the last thing is the most important.

Feels Good To Be Back

2008-10-09T23:34:00.000-07:00

Weight 273.4 Body Fat%29.1

I made it back into Crossfit today. I went to physical therapy this morning and felt good. So after talking it over with the therapist I decided it was a go. I also talked to Ricky and Joe for a little while before hand and told them everything I knew as far as my back. We are going to watch it and try to work around it for a while. It was fun to be back with the noon crossfiters. The workout for the day was:

Complete 5 rounds of:
5 Hang Squat Cleans (50/35 pound db's)
5 Pull-ups
Then run up the road to 90th street and back
then complete 5 more rounds of:
5 Hang Squat Cleans
5 Pull-ups

I scaled. I only used 20lb dbs and bands a blue and a tan pullup for the pullups. Halfway through I had to add another tan. I felt intimidated when I came in. All week I felt like I was losing everything I had so far. I felt like a slug. I knew the first workout back would be rough and it was. The running was the worst. I never like running (again because it has always been a weakness) but today felt like it would never end. It wasn't even really that far.

I finished last out of the noon group (again not that out of the norm) but I didn't feel like it was everything I had. I struggled the whole workout because of my last week, but also because mentally I was trying to avoid over doing it. I probably could have done a little more weight or a little bit faster, but I just wanted to keep from hurting myself. I felt bad, yet at the same time I felt great because there was not back pain. In fact I didn't hurt at all. I usually feel beat up afterwards, but I felt good (out of breath but good). The only thing that hurts is a crick in my neck from organizing my garage the last two days.

I learned something important about myself this last week. I am undisciplined. No big surprise, but I had it hit home. If I don't go to crossfit I probably will not work out. I just won't motivate myself. The exercises I did for PT I only motivated myself to do because I knew that if I didn't I would be able to do crossfit. If I don't wear my bodybug I won't keep track of what I eat. Anybody could take a journal and write it down, but I didn't because I am unmotivated. Yet, I find that with the bodybug on I keep track because I want to see what the numbers look like at the end of the day. I want to see how I matched up. So far bodybug and crossfit are showing a big difference in my motivation. By the way check out the motivation on number 3. That's my boy.

A Little Taste of Nostalgia

2008-10-05T19:50:00.000-07:00

Last night I got to do something that I hadn't done in 14 years. I went to the Husker game by myself. I have been to plenty of Husker games since, but not alone. It was a wonderful experience. Mary and the kids went to North Platte for the weekend so I decided I would sneak in a game. I looked on the Athletic Department website and they still had a few tickets left. I put on a jersey I bought a couple of years ago. It was TIGHT when I bought it, but now it is just a little too big.

My whole experience took me back to Freshman year in college. I parked about a mile and a half away (this was on purpose knowing that the extra walk would do me some good, not to mention save a little money). I walked to the stadium alone (just like I did Freshman year). I took in all the sights, sounds and smells of all the tailgaters parked along the way to the stadium. It happened to be homecoming week so I got to see a few lawn displays as well. They only disappointment in the walk was when I got to where our fraternity was. The house has been torn down for quite a while and is now a green space. I laughed when I saw that they still can't get grass to grow along the sidewalk where we had bare spots too.

One thing that has changed was the student section. They were lined up outside the stadium waiting for their turn to get in. We had assigned seating, but now it is first come first serve. They were packed at the gate 3 hours before the game. But in their drunken stupors they were pumped up for the game with the calls of "GOOOOO.....BIGGGGG....REE...HEAD, GO BIG RED." (True Huskers know what I mean). Some things don't change.

I then walked over to Haymarket Park to see where I would be tailgating for the Colorado game (by the way if you are going to go to the game let me know and I will tell you where we will be tailgating). It was probably another mile and a half to the other side. I did this knowing that all the walking would do me good. This is one thing that I would not have done in college. Maybe if I had I wouldn't be trying to lose all the weight now. I am already healthier than I was when I graduated from college, but have a way to go to get back to pre-freshman weight. Every time I notice things like this I realized I have Crossfit to thank.

This was the first game that I have ever been to where I was conscious about health. I didn't have a Tom Boy hot dog. I can't believe it, but I went to a game without the dog. I did have a lemonade, but that was better than the 3 or so Pepsi's I would normally have. Overall a good weekend.

The game was an all out ass kicking just like Freshman year. Final score 52-17. The MAJOR difference is that Nebraska was on the receiving end of the whipping. My Freshman year was 1994 and the beginning of three out of four national championship years. I got lucky to go to those games as a student. I wouldn't trade it for anything.

There were a lot of sore losers in the stands, but no one knows how to handle this. There hasn't been a Nebraska ass whooping like that in Memorial Stadium in nearly 50 years. People are begging to realized this will be a slow process. I did my share of yelling at the refs on this one, but I will always stand behind my school. Like I told Mary, "I didn't put the N on my arm cause I thought it was going to be a good year at Nebraska. I am a Husker till the day I die". It may seem hokey to some of you but I believe the words of the Nebraska fight song..."Where they're all true blue. We all stick together through all kinds of weather for dear old Nebraska U." This will be a year in which you will separate the true Huskers from those that like to ride the winners bandwagon.

Down Goes Gill

2008-10-02T17:51:00.000-07:00

Well another week of down after a week of up. After Fight Gone Bad I went in on Monday to work on snatches. I knew after a while that it was not good for the back. I felt I was getting good form down and then one bad one and my back told me no more. I listened, but it was too late. Monday night was a bad night with little sleep so I called in sick at work and got a doctor's appointment the next day. I told the doctor what was happening and that I had been going to a chiropractor ( I knew he wouldn't like that). I was surprised that he said that chiropractic works about 50/50. The doctor told me that he wanted me to go to PT for a couple of weeks. He also told me no Crossift for 2 to 4 weeks. He stated that I may never be able to do some of the movements. He doesn't even know what Crossfit was. The only reason I went to the Dr. in the first place is to see if I can get rid of the pain so I can get better at Crossfit. I decided even before I went in I would not stop Crossift, I would just have to deal with pain if it came to that. He did however prescribe some pain stuff, muscle relaxer, and anti-inflammatory.

I went to PT the next day. The guy seemed to know what he was doing. He did a few physical tests with me and there were some tests that I couldn't perform at all with my left leg. It was weird to watch, but comforting to know where to start. There was also a test that showed my lower traps were weak. He pointed out that the lower traps are related to the rest of my core and that I need to work on my core (as soon as he said it I heard Joe scream "TIGHTEN UP THOSE ABS"). So he gave me a list of exercises to do. I go back tomorrow. After doing one session we did one of the tests again and he showed me I could do it after the exercises. When I asked him about Crossift he told me he wasn't going to say no, but (I think for legal purposes) a Dr is above the therapist. He did suggest I avoid anything that would be overhead because this would load the spine. He also stated he would be curious to see how Crossfit would work with my rehab.

I think I will take 1 week off (doing only the exercises that the PT tells me). Today my back felt better that it has in a long time so I hope I am making the right move. After this week I will talk with Ricky and Joe to see what we want to do from there. I feel that one step back would be worth it if it helps me to move forward on my course with Crossfit. I know I will continue with Crossfit, but my goal is to do it pain free. It sucks that I start hurting after I started making moves to get healthy.

247

2008-09-27T12:57:00.000-07:00

This was my first Fight Gone Bad. I feel like the day after Christmas. You waited so long for the time to come. I even had a hard time sleeping last night, but once it was over it was kind of a let down. I wasn't let down with the workout. In fact it kicked my a$. I just feel the high let go. I scored 247 with 14lb Med ball and 65lb SDHP and PP. I had no idea how I would do. Now I know. Guess I will have to take it and plan to do better next year. It was neat to see everyone there cheering each other on. That's what I love about Crossfit Omaha. The best feeling was watching the heats after mine. I think it was the feeling, "yeah, I did that".

My back is telling me the same thing. We will see this week how I did. I only wish I could have had beers afterward and watched the game with everyone. Oh well next time.

I went to the dinner auction instead of watching the football game. It hurt. Nebraska had the opportunity to steal the game in the end, but couldn't pull it off. Virginia Tech was the better team 35-30. It showed that we are not ready yet and could be ugly next week against Missouri. I was proud of the team and hope it is a stepping stone for better things.

Trying to keep my head above water

2008-09-26T00:32:00.000-07:00

Weight: 282.6 Body Fat%: 29.6

Well I have fallen a little behind on my posts. I did get the tattoo (haven't got pictures yet, but I will). I had a couple of bad weekends with weightloss. The weight loss slowed, but there is a new tool on that front. Enter the Bodybugg(http://mystore.24hourfitness.com/product_details.php?item=400005298004) You can look directly at their website at http://www.bodybugg.com/ but I got my through 24 hour fitness. So far I am really impressed. I will see when the novelty wears off, but i am logging food (something I have never done before). I think this is perfect for anyone who has questioned suggested calorie intake. I will save any other comments until I can see what it does for me.

The other big story is Fight Gone Bad III. I take part in that tomorrow. I know I am probably not ready, but will I ever be? I will do my best which is all i hope to do. So far my back is doing the best it has in a month and a half. I will hope for the same on Saturday.

Just Like Old Times

2008-09-13T01:33:00.000-07:00

Weight: 273.6

Today I am headed back home to get a tattoo with an old friend. We planned this when we were in high school and I didn't really think it would every happen. I think this is what we are going to get, but we will see how it matches what I end up with.

On the exercise front I have had an up and down week. I went everyday this week to Crossfit (knowing that I wouldn't this weekend). I didn't perform like I would hope. My back still hurts, but I don't want to use it as an excuse. Today we did

"Brutus"Courtesy of CrossFit Vancouver
"Brutus" [wmv][mov]
For time:
1 Hang Power Snatch/Overhead Squat/Ring Dip
2 Hang Power Snatch/Overhead Squat/Ring Dip
3 Hang Power Snatch/Overhead Squat/Ring Dip
all the way up to 10
Run 800 meters
10 Hang Power Snatch/Overhead Squat/Ring Dip
9 Hang Power Snatch/Overhead Squat/Ring Dip
8 Hang Power Snatch/Overhead Squat/Ring Dip
all the way down to 1

I scaled (of course) with just the 45lb bar and jumping on rings and trying to support my weight. I got past the 800meters and did 10, 9 and 8 but that was it. I seemed to have to stop all the time. I am ashamed. The run was more of a walk. Going uphill my calf started cramping, but that was after I had already slowed to a crawl.

On a positive note I weighted in (post work out in nude) at lowest weight yet. I was in a hurry so didn't do body fat%.

Disappointment

2008-09-09T09:02:00.000-07:00

Yesterday we did back squat 3-3-3-3-3-3-3. My back is not at 100% and my form is even worse. I got up to 185lbs and could feel it in my back. I am starting to wonder if I am ever going to be able to do any of these exercises without my back hurting. I don't think there is anything a Dr. will do and I don't feel like it is healed. I fell like I am stuck with this forever and I am getting mad. When I see women in class doing better than I am I get discouraged. We will see what happens in the next few weeks. When I start to feel good about myself then a day like this rolls along.

Championship Med Ball

2008-09-05T21:21:00.000-07:00

Here is another picture I got from the Crossfit Omaha Blog (that is me in the middle). When it posted I was filled with joy. This is the best picture I have seen of myself in a very long time. We played ultimate med ball at UNO last Saturday. We had enough people for four teams and my team ended up winning the whole thing. The kicker was that every time the other team scored you had to do 10 burpees as a team. It was a blast and was the first time I have played a team sport (not including softball) in a long time. I could tell the Crossfit difference. I was winded, but I wasn't dieing.

GO BIG RED

2008-08-29T18:35:00.000-07:00

Weight 275.6 Body Fat %27.9
This week was a little busy so I didn't post like I wanted to. Matthew's party was a lot of fun. We had it at a place that was filled with giant inflatable jumping "toys". I don't know who had more fun Matthew or all of the adults. Afterword we watched the Husker game on pay per view. It was a 47-24 Husker win, but I saw some glimpses of last year's defense. I am hoping it is conditioning and coach Bo will improve. Only time will tell.
From a diet standpoint the weekend was horrible. I ate like crap, but the scale didn't hurt. I cleaned it up this week and ate okay (not great just okay). I got a book on Paleo eating and will see what happens. My wife is really excited and has set a weight loss goal for the next 3 months, so I am hoping we can meet both our goals.
The weight this time is a little misleading. It was after a crossfit workout and therefore is a best.

Happy Birthday Matthew

2008-08-29T18:24:00.000-07:00

Weight: 278.4 Body Fat%: 29.1
I always knew that I wanted to be a dad, but I never realized how great it would be. This is one of my favorite pictures. We went to a monster truck rally in Council Bluffs. I didn't really have any interest in it until we got there and had a fun time just the two of us. When Matthew was a baby he was sick a lot. His older sister wasn't, so I had a hard time. I wouldn't ever tell anyone I didn't love him, but it was an adjustment. Now there isn't a day that I don't thank God for the wonderful gift he is. His personality is precious. I love him to death. Happy 6th birthday big guy.

No Pain No Gain

2008-08-28T17:38:00.000-07:00

Weight: 281 Bodyfat%: 29.1
Nobody can ever say I don't put in my dues at crossfit. This war wound is from practicing snatches. I didn't even have any weight on the bar. Today was a better day. The WOD was Deadlift 5-5-5-5-5 reps. I got 5 reps at 262 lbs. This was great considering my 1 rep max was 265 just a month or two ago. I must have been bad off yesterday because people noticed my attitude. I then went home and got the lawn mowed (backyard hadn't been done in three weeks) so it was like a double workout. On the nutrition side I have been IFing (intermittent Fasting). I thought I would give this a try and so far I like what is happening. The problem is that I have been eating crap on my on days. I had Wendy's on the way home and Jimmy Johns twice today. It makes me think that if I would eat better I would be doing even better. I noticed I had no gas in yesterday's workout and I wonder if it was the fasting. This may not work if I will always be like that on my fasting days.
One of the most exciting things was that today was the first day of college football. I watched a few insignificant games, but at least it was football. Saturday is the first game of the Bo Pellini era for the Huskers. Only time will tell, but it can't be as bad as it was last year.

Tail Between My Legs

2008-08-27T17:35:00.000-07:00

Weight: 278 Bodyfat%: 28.5

Crossfit has changed my life. It continues to change my life. This is me at Crossfit Omaha working with Joe. They posted it on their website last month (http://www.crossfitomaha.blogspot.com/) with a nice word for me. It was nice to be praised. However today was not the same kind of day. It was the second day in a row that Joe and Ricky both pointed out multiple flaws in my movements. Let's say I was schooled both days. They are absolutely right, but I hate to get criticism. It was constructive and I know that they are helping me, but it doesn't make it taste any better. I went home today with my tail between my legs trying to think of ways to get better. I also hope that they know that I am trying.

I have certain goals to go after. I have always spoke in generalities, but I have some specific goals now. After starting the Cindy challenge I know what I want to complete in the next 8 weeks. (October 18,2008 to be specific.)

1 Pullup- I want to have a start. It is frustrating not to be able to do even one.

50 situps without stopping

50 pushups without stopping.

Lose 10 pounds.

10 Double unders in a row.

Run 1 mile without stopping.

Perfect my squats. That was the trouble today. My back didn't feel good, but if I do it incorrectly it will happen. I also had a long "chat" with Ricky about my core strength. I know I have a lot of work to do, but I felt like a kid being schooled today. It reminded me of when a father figure puts his arm around your shoulder to tell you how life is in the real world. It was a long enough chat that I got the feeling that Ricky had been wanting to say something for a while. He didn't say anything wrong and like I said it is all true. I am just one of those people that wants everything to work when you put in that kind of an effort. I will try harder, but I know where to focus (for now).

Each day I will get up and do core strengthening exercises: Planks, bridges etc

Every other day I will run. I will use the workout that I got online to increase my running.

On the other days i will alternate between pushups and situps

Everyday at Crossfit I will start with the Snatch exercises that we preformed last night. I will spend 5 or 10 minutes working on pullups and double unders. I will also try to make it in for open gym as much as possible.

The other thing I need to do it spend quality time with the kids practicing. At least 1 hour a day alternating kids and thier sports.

The Journey of a Thousand Miles Begins With One Step

2008-08-23T18:43:00.000-07:00

I am not the type of person that goes out and tries to make the world look at himself. I am loud, don't get me wrong, but I have come to the realization that I just want to blend into the background. This blog is just my way of keeping track of what is going on in my world and more specifically how I am coming in reaching my goals in life. At one time in my life I had a million goals, but I found myself settling in life. I settled on a job and from there my passion for goals kind of faded. I became content with my own little world. I put on a lot of weight and spent most of my time sleeping. With my wife and kids we did a few things, but life mainly consisted of sleeping. I figured out that I needed to change my life; physically, spiritually and financially. I realized that I needed goals to reach for and this is why I am where I am today.
In November of 2007 I started on the financial side. I didn't know about blogging so I didn't keep track of everything. We came up with a budget and started working towards paying off debt. The physical side started in February. This picture shows me at 320 pounds. I started dieting, a little, and then found Crossfit in May. That has been a catalyst for all types of change. When I came in for the first time I think I did like 5 pushups 10 situps and some squats and it felt like it nearly killed me.
Anyway I thought I would give a little insight into the Big Fish and if I help anyone that it great, but for right now I am focused soley on myself .