
Saturday, July 31, 2010

Wednesday, July 21, 2010
Letter from my Christian Brother

"Having four visiting family members, the wife was very busy, so I offered to go to the store for her to get some needed items, which included light bulbs, paper towels, trash bags, detergent, and Clorox. So off I went. I scurried around the store, gathered up my goodies, and headed for the checkout counter, only to be blocked in the narrow aisle by a young man who appeared to be about sixteen-years-old. I wasn't in a hurry, so I patiently waited for the boy to realize that I was there. This was when he waved his hands excitedly in the air and declared in a loud voice, "Mommy, I'm over here." It was obvious now, he was mentally challenged, and also startled as he turned and saw me standing so close to him, waiting to squeeze by. His eyes widened and surprise exploded on his face as I said,
"Hey Buddy, what's your name?"
"My name is Denny and I'm shopping with my mother," he responded proudly.
"Wow," I said, "that's a cool name; I wish my name was Denny, but my name is Steve."
"Steve, like Stevarino?" he asked.
"Yes," I answered. "How old are you Denny?"
"How old am I now, Mommy?" he asked his mother as she slowly came over from the next aisle..
"You're fifteen-years-old Denny; now be a good boy and let the man pass by."
I acknowledged her and continued to talk to Denny for several more minutes about summer, bicycles, and school. I watched his brown eyes dance with excitement because he was the center of someone's attention. He then abruptly turned and headed toward the toy section.
Denny's mom had a puzzled look on her face and thanked me for taking the time to talk with her son. She told me that most people wouldn't even look at him, much less talk to him. I told her that it was my pleasure and then I said something I have no idea where it came from, other than by the prompting of the Holy Spirit.
I told her that there are plenty of red, yellow, and pink roses in God's Garden; however, "Blue Roses" are very rare and should be appreciated for their beauty and distinctiveness. You see, Denny is a Blue Rose and if someone doesn't stop and smell that rose with their heart and touch that rose with their kindness, then they've missed a blessing from God. She was silent for a second, then with a tear in her eye she asked, "Who are you?"
Without thinking I said, "Oh, I'm probably just a dandelion but I sure love living in God's garden."
She reached out, squeezed my hand, and said, "God bless you!" and then I had tears in my eyes.
May I suggest that the next time you see a BLUE ROSE, don't turn your head and walk off. Take the time to smile and say Hello. Why, because, by the grace of GOD, this mother or father could be you. This could be your child, grandchild, niece, or nephew. What a difference a moment can mean to that person or their family.
"From an old dandelion."
Live simply. Love generously. Care deeply. Speak kindly. Leave the rest to God.
"People will forget what you said, People will forget what you did, but people will never forget how you made them feel."
Sunday, June 20, 2010
Why I CrossFit part 2
Tuesday, June 15, 2010
Then we did a review and followed up with scaling workouts and programming. Then it was time for “The Test”. I had studied and took notes on all the lectures, but I was very nervous about the test. There were a lot of people that felt the same way. In fact the head trainer found it strange that most were more nervous about the test than the workouts. We had 45 minutes to answer 50 questions. It took me less than 30 minutes to complete. When we were finished we had to go down stairs and wait. It took the trainers additional time to grade our tests and make out the certificates. Finally they brought us back upstairs for a final debriefing. The whole time my stomach was in a knot. He was stalling and said as much. They were not quite ready. You could tell a lot of people were getting restless. Then the trainer told us you will find a file folder out on the table with your name on it. Inside there will be a certificate that says either level 1 trainer or certificate of completion. If it says level 1, you passed. If it says completion, you did not. It was torture!! I felt I did OK, but there was a lot of doubt. I grab my folder, hesitate and then opened it to see Level 1.
Saturday, June 12, 2010
CrossFit Certification Day 1

Ok what an incredible day So far this cert has exceeded all my expectations. The speakers are dynamic, very informative, funny, and serious Bad Asses all of them. The way the information was presented, demonstrated, and applied was excellent. I have learned so much and I have all this info rolling around in my head. Went through the 9 functional movements in the class room and then went outside and practiced what we learned. The 9 movements are squat, front squat, OH squat, straight press, push press, press jerk, dead lift, sumo dead lift high pull, mb clean. We covered “What is CrossFit?” and “what is Fitness?” and once again tons of great information.
And of course as Coach Justin said, we got "Franned". There are 56 of us and it was a crazy new experience working out with so many people at once. We went in three waves so there were about 18 us at a time. I chose to go in the first to get it over with. The scaled version was jumping pull-ups, also a new experience as I usually use the band. My “Fran” time was about 4 minutes faster than my last, but the jumping pull-ups seemed much easier than banded pull-ups.
All and all it was a great day. And though we did a bunch of squats and held most of them and “Fran” I am not too sore, a bit worn out, but not sore. I am sure it is due to Justin’s advice to take the 2 days before off. I am not quite sure what is in store for tomorrow and I can hardly wait. I do know we have a test. Well I need to study some and hit the rack. Tomorrows update will not probably come until Monday. See ya at the box. BTW that is my backside in the picture right before "Fran". Very flattering shot and nice posture!!
Wednesday, May 26, 2010
Hello CrossFit, my arrogance and training history told me I could just jump in and catch up in no time. Well that notion was crushed quickly. My butt was handed to me with a vengeance each WOD. My training took new shape as the main focus was CrossFit and the riding was supplementary. As the Davis ride got closer I started to worry that I was not putting in enough miles, but time and my passion for CrossFit kept me from logging the miles in the saddle. My fitness had improved in so many areas, but the “old” philosophy was always in the back of my mind. What would happen?
3:30 am Saturday May 15, 2010 I get up with much apprehension a bit later than I wanted. I had prepared the night before for the most part, but I forgot some stuff. Now further behind apprehension turned to panic. I was able to pull it together and get to Davis on time. Here we go!
a) CrossFit prepares you for life
b) Sport specific training is important (especially on a bicycle, OUCH)
c) Mind over muscle really works
d) I will include more riding in my training
It was a good experience in so many ways. My time was a bit slower than my goal of 14 hours (15:48:00) and the entire trip was about 18 hours. Next year my goal is the California Triple Crown which is three double centuries in a calendar year. Whish me luck, wait, just push me in the daily WOD and I can do just about anything. Now I can do at least 20 pushups, power lifts, Olympic lifts, and many different exercises thanks to CrossFit VictriX. The CrossFit philosophy works. All you have to do is commit. Simple- yes. Easy?-NO. There is nothing easy about CrossFit or training, but it is simple. Just do it!
Friday, April 9, 2010
PERFORMANCE AND SPORTS

This brings me to my point. At CrossFit more training (volume)is not better! In fact, CrossFit Endurance preaches more rest is better. It is all about quality and intensity. From the years of training and racing I suffer from osteoarthritis in both knees. Essentially I have no cartilage left it is literally bone on bone. Two orthopedic surgeons have told me I will need a knee replacement, but because of my age and activity level it is not in the near future. For the time being I get a series of Euflexxa shots about every 8 months. At least I don't have heart problems or a pace maker like the athletes in the following article. I know a few triathletes myself with hip and knee replacements. Read this post from Mark's Daily Apple, part 2 is the most interesting to me.
CrossFit is training for life which is fitness for us all not just elite athletes. So not only train hard, but rest!
Friday, April 2, 2010
BUSTING THE DIET MYTH

Zone – adequate lean protein, healthy fats, and low carb with most of carb from vegetables and fruit but anything is allowed.
Primal – same as above no grains
Paleo – same as both above but also no dairy
You should avoid any type of sugar, NO SUGAR!!
Train Hard!!
Monday, March 29, 2010
CrossFit NorCal Sectional
First of all let me say what a performance by the athletes. Our CrossFit Victrix athletes, Stacey, Faith, Darrin, Patrick, EJ, and the instigator of it all Justin were all amazing. The chipper on the final day was brutal. It went like this: 6 minutes to max rep Clean & Jerk. Then 25 burpees, 100 yard walking lunge, 5 rounds (15 DB overhead press 40lb/25lb and 100 yard farmer’s walk with DBs), 25 more burpees, 500 meter row, and finish with a 400+ meter run all for time. It wears me out just writing about it!
I discovered CrossFit about 3 months ago and bought into the logic and philosophy about fitness, training, and nutrition, but I was not quite sure about the CrossFit culture and community. That was until this weekend. There was love and passion for the sport everywhere. With around 400 athletes competing from too many different gyms to count, there was cheering and encouragement for all competitors. No one was above a “come on, you got it” for a passing athlete.
It was a long hard weekend for everyone involved from the event organizers to the dudes that had to clean the bathrooms every hour or so. I want to say here that the organizers did a great job in spite of many throw backs. The venue owners were very strict about certain things and kept threatening to shut the competition down. They probably had no idea what a CrossFit competition would bring, “Oh some people lifting weights, doing lunges, and running around the track?” The athletes were strong, fast, and brought their “A” game.
It was an incredible experience for me and I will do it again. I will drink the kool-aid and continue to train hard, eat clean, and get plenty of rest. Because next year I won’t be there as a volunteer, I will be there to compete (masters of course!). My only regret is that I was too busy as a judge that I didn’t have time to take pictures. I only took a quick video of VictriX’s trainer/coach Justin Arnest nailing the overhead squats. We had a good turnout for a smaller gym with 6 athletes and 4 volunteers (Duffy, Denise, Janelle, and me). Thanks to Faith and her parents for their hospitality. It was fun to hang out with you all away from the gym.
The motto for the CrossFit games “The unknown and the unknowable” fits life perfect. We never know what’s around the corner. Could you pull an unconscious body from a burning car, lift it on to your back or shoulders and carry the person to safety?? A CrossFitter could!
I discovered CrossFit about 3 months ago and bought into the logic and philosophy about fitness, training, and nutrition, but I was not quite sure about the CrossFit culture and community. That was until this weekend. There was love and passion for the sport everywhere. With around 400 athletes competing from too many different gyms to count, there was cheering and encouragement for all competitors. No one was above a “come on, you got it” for a passing athlete.
It was a long hard weekend for everyone involved from the event organizers to the dudes that had to clean the bathrooms every hour or so. I want to say here that the organizers did a great job in spite of many throw backs. The venue owners were very strict about certain things and kept threatening to shut the competition down. They probably had no idea what a CrossFit competition would bring, “Oh some people lifting weights, doing lunges, and running around the track?” The athletes were strong, fast, and brought their “A” game.
It was an incredible experience for me and I will do it again. I will drink the kool-aid and continue to train hard, eat clean, and get plenty of rest. Because next year I won’t be there as a volunteer, I will be there to compete (masters of course!). My only regret is that I was too busy as a judge that I didn’t have time to take pictures. I only took a quick video of VictriX’s trainer/coach Justin Arnest nailing the overhead squats. We had a good turnout for a smaller gym with 6 athletes and 4 volunteers (Duffy, Denise, Janelle, and me). Thanks to Faith and her parents for their hospitality. It was fun to hang out with you all away from the gym.
The motto for the CrossFit games “The unknown and the unknowable” fits life perfect. We never know what’s around the corner. Could you pull an unconscious body from a burning car, lift it on to your back or shoulders and carry the person to safety?? A CrossFitter could!
Sunday, March 28, 2010
Through the Valley
“Think with me here…everybody wants to be on the mountaintop, but if you’ll remember, mountaintops are rocky and cold. There is no growth on the top of a mountain. Sure, the view is great, but what’s a view for? A view just gives us a glimpse of our next destination – our next target. But to hit that target, we must come off the mountain, go through the valley, and begin to climb the next slope. It is in the valley that we slog through the lush grass and rich soil, learning and becoming what enables us to summit life’s next peak. So, my contention is that you are right where you are supposed to be.” (from The Noticer, Andy Andrews)
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