All things in moderation.
January 2, 2014, 9:46 pm
Filed under: Crossfit

I haven’t posted since August.

In July I tore my rotator cuff and then hurt my back (lifting a lawnmower over a fence). During the summer I tried to run regularly to keep in shape but found that after using running as a means for fitness over the last ten years, my knees started to hurt. Truthfully, I’ve been angry and disheartened since then. Those of you reading this who have dealt with an injury know what I’m talking about. Not only did I turn 40 in April 2013, but then I suffered injury and pain repeatedly. I’ve learned something from this experience.

As I’ve begun working out again (at about 60% of where I was prior) I realized that it is something I love even more than a good cheeseburger. Without it I have to push my feelings down and bury them deep. I’ve been angry about it. Depressed. Realizing that not only am I getting older but that I’m also going to have to be more careful because I’m not immune to injury is something that has been hard for me to deal with. I dream of continuing a high level of fitness and strength even when I’m retired. It’s part of the vision I have for myself. I’ve been lucky and blessed all these years to not have been destroyed by sports or accidents or genetics. I’ve been blessed and now I feel like I’m coming of age.

I will not grow old gracefully. I don’t think it’s possible. I may not be 20 anymore but I’m not dead either. I’m also not a fool.

Though many lessons in the Bible point to moderation in our pursuits, Aristotle coined “all things in moderation.” It’s good advice, I’m going to take it. Life is a marathon, not a sprint. I just need to make sure I pick the right pace so I don’t burn up before the race is over.

WOD 14/01/02

Front squat/pushup ladder

  • 12 Front Squat/1 pushup start
  • 1 Front Squat/12 pushup finish
  • Front Squat 95#

Tonight, my legs feel like Jello. It feels good and makes me happy.

8/9/13 WOD
August 9, 2013, 12:22 pm
Filed under: Crossfit

Thunderstruck warm-up

  • Do a burpee every time you hear the word “thunder” in the song Thunderstruck by AC/DC. This is the most fun I’ve ever had doing burpees. I smiled the whole time. I’m smiling thinking about it.

Skill: double unders

  • Have to work on this one but I got several of these today.


3 man relay WOD (9 min.)

  • Power Cleans at 95#
  • Sandbag carry
  • Standing broad jumps
Count the total number of reps you do on cleans and jumps and add your total to your team-mates.
My team of Buzz, James and I did 325 total. 120 reps, 95 reps, and 110 reps respectively.
It felt good to have our total be the highest out of the two classes that had gone today. I’d be surprised if a group doesn’t beat it this afternoon but it still feels good to be the leader for now.

8/8/13 WOD
August 8, 2013, 9:35 pm
Filed under: Crossfit


Skill: Bear Complex

  • Power Clean to…
  • Front Squat to…
  • Jerk to…
  • Back Squat to…
  • Jerk…one rep.
  • We did 5 reps of this increasing weight each time. I started with the bar and finished with 165.


  • 30 burpee buy-in
  • 70 hand release pushups
  • 60 weighted situps 25#
  • 50 Thrusters 45# bar
  • 40 bent over rows 45# bar
  • 30 pistol squats (15 each leg)
  • 5 rope climbs cash-out.

Today was rough cardio-wise but a good workout. I did ok until the rope climbs. My shoulder still hurts too much for this and I need a lot of practice on the rope. I ended up scaling those by doing legless climbs from a lying to a standing position.

I have two regrets right now:

  1. being so inconsistent with my workouts this spring. This put me more behind than I could imagine it would.
  2. injuring my shoulder (probably due to inconsistent workouts).

These two setbacks have made it so that I feel like I’m starting over. It’s frustrating but it also is creating within me a new level of resolve from lessons learned. When I’m finally in a groove where I’m making progress, I put way too much work in to let it go to waste by missing sessions.

Now where’s that ice cream?

New Teacher Talk
August 8, 2013, 9:21 pm
Filed under: Leadership is...

Leadership is…relationships.

Today I met with our two new teachers at the Colgan Center. This meeting time was given to the principals in the school buildings as part of the on-boarding process for our new SJSD staff, sort of a “come and see the building and get some essential information about your principal’s expectations” meeting. While prepping for this meeting I tried to process the following question:

If I could only impress one lesson on a new teacher in a new setting that would help them become great, what would it be?

I landed on the role relationships play in public education. While in the past it has been enough for a great teacher to develop strong relationships with his students and families, today that is no longer enough. Now in order to become a great teacher he has to manage all of his relationships in such a way that he can positively impact the learning environment for his class, his grade level or departmental team and the building community as a whole.

We tried to get to the heart of what our new teachers want to achieve in their classrooms regarding class climate but we also pointed them towards the bigger picture of working with adults in a collaborative environment. We asked them to begin creating a vision for their classroom and the relationships that they would build and maintain in the school. We asked them to reflect on how they handle conflict, do they attack back, withdraw, or handle it well? We asked them to think about Stephen Covey’s idea of emotional bank accounts and how relationships can be managed through a conscious effort to make deposits with people. We taught them about why it is necessary to say what needs to be said in such a way that it doesn’t escalate a cycle of conflict or become a trigger for a student. To sum up, we talked about having Crucial Conversations and why relationships in the alternative school setting are so important.

When we finished that meeting I had an incredibly good feeling about Tedra Cole and Kelley Funk. I can’t wait to see how they handle relationships in their classrooms and observe the wonderful work they will do for the Colgan Center. Today made me excited to be a Principal again and have the opportunity to influence the growth of teachers in my care.



Covey, Stephen R. 7 Habits of Highly Effective People.

Patterson, Grinney, McMillan, Switzler. Crucial Conversations: Tools for Talking When the Stakes are High.

Workout 6/20/13
June 21, 2013, 4:37 am
Filed under: Crossfit

40 minute run.

I didn’t get as far as I did on the first run this week. I had to walk twice. I caught a cold from my wife but decided to push through and workout anyway. I had barely eaten anything and got about 30 minutes in and ran out of gas.

WOD 6/19/13
June 21, 2013, 4:34 am
Filed under: Crossfit


Skill: Air Squat


1000 m row cash in

3 rounds

  • 15 Kettlebell swings @ 26 kg
  • 10 Wallball shots
  • 5 vertical jumps

1000 Jumpropes cash out

Time 21 min?

Afternoon: 3 sets each 12-15

  • Bent row
  • Lat pulldown
  • Standing lat pulldown
  • Strait arm pull over
  • Standing curls
  • Incline curls
  • Overhead curls
  • Seated toe raises 3 sets 25-30
  • Toe raises on sled 3 sets 25-30

Today 6/18/13
June 18, 2013, 6:32 am
Filed under: Crossfit

I’m sore.

I went to the other gym after the morning Crossfit session and did a chest/tris/calf workout from Bodybuilding.com.

Today I hurt even with recovery drinks. I’m hoping that one day on and one day off will allow enough of a rest period for me to recover for the next workout. We’ll see.

Everything I read tells me that rest is essential for growth but when I read an article yesterday in Muscle and Fitness about the top Crossfit seeds in this year’s competition, they reportedly do multiple MetCons a day along with other work. They do this 5 days a week. Wow. It makes me appreciate their ability, stamina and strength even more. I just hope tomorrow’s WOD isn’t a Hero WOD.

By the afternoon I felt pretty good so I went for a 40 min. run. That’s about a 4 mile run for me. Felt pretty good.

Crossfit 6/17/13
June 17, 2013, 7:12 am
Filed under: Crossfit


  • Normal
  • Leg swings



  • Kipping on the rings (building to muscle up)



10 rounds…

  • 5 pull ups
  • 10 overhead squats @ 95#
  • 5 burpee box jumps
Time: 27:50
I’ve decided 10 rounds of anything is hard. Hardest part? Burpee box jumps.

Workouts 5/30/13
May 30, 2013, 6:54 pm
Filed under: Crossfit


Shoulders (3 sets 12-15 on each exercise with a rest-pause)

  • Dumbbell overhead press @ 40#
  • Smith Machine Up Row @ 95#
  • Cable Lateral Raise @ 35#
  • Bent Over Lateral Raise @ 15# (these were ridiculously difficult to do and maintain good form)
  • Bar Shrug @ 145#


  • Seated Toe Raise @ 90# (3 sets 25-30)
  • Sled Toe Raise @ 6 plates (3 sets 25-30)
Turkish Get Up @ 30# (2 sets of 5 on each side)
800 m run cash in
3 rounds
  • 10 HSPU
  • 14 Tire flips
  • 16 (10) Toes to Bar
30 deadlifts @ 135# cash out
On off days from Crossfit I’m doing Insanity with my wife. The workouts are not well rounded but they are great cardio. Crossfit is still the best workout system I’ve done. Like I said before though I’m a fan of good old-fashioned weightlifting. There’s something about being able to lift heavy stuff that appeals to me. I guess that’s why I love Crossfit. It has both the cardio, which I need, and the lifting of heavy objects which appeals to my man-ego (mego?).

Recent Workouts…5/23/13
May 23, 2013, 5:46 pm
Filed under: Crossfit

I haven’t posted for a while but that doesn’t mean I’ve been completely inactive. The last four weeks I have been doing a workout from Bodybuilding.com that seems to be working pretty well. It’s a 12 week shortcut to size workout that has you increasing weight each week while decreasing reps. While Crossfit workouts deal more with coordinated movements like the snatch, this workout is body part/area specific. You can check it out if you like, just Google it. Scheduling got crazy at the end of the school year and stress drove me to the couch. Hence a lack of Crossfit participation. Even though I love Crossfit, I also love just good old fashioned weightlifting. Hopefully this summer I can pull two-a-days.

I can’t wait, I’ve barely done a Power-clean for six weeks or more.

Today’s workout was shoulders and calves. I also had to do the biceps workout because I jacked up my back on Sunday of last week and couldn’t finish. Thank God for chiropractors.


  • Air squats 15
  • Snatch 65,75,85 x10

Shoulders: 3 sets of 5 with a drop set at the end

  • Dumbell press w/warmup set 35/ 55/35
  • Lateral raises 30/20
  • Front raise 35/25
  • Reverse cable extension 50/30
  • Shrugs 95/75


  • Standing Curls w/warmup set 75/115/105
  • Dumbell Seated Incline curls 35/25
  • Reverse grip cable curls 60/40


  • Seated 200/100
  • Standing 275/225