Baby Kate

For those of you not on my email lists, here is the story:  

Well it was an adventure. Kate wasn't due to arrive until 11/18. So I decided to go to a work conference this week in Denver and even booked a mini vacation in the mountains for Thursday and Friday. Angie called Thursday morning to let me know she had a few signs of labor. But at her doctors appointment he said she was fine and I should stay in Colorado. 

At noon, her contractions were bad enough that Julie (her boss) sent her home. Meanwhile, I was wringing my hands on if I should return or stay for my mini vacation. Angie and I toiled over the decision until I listened to her experience a contraction over the phone and I knew it was time. One canceled hotel, one cancelled car, and 1 flight change and I was on my way. Unfortunately, I had 7 hours before the flight left. 

Back in Arkansas, the contractions got quicker and more intense. Angie's mom gathered her up and took her to the hospital. I was still sitting in the airport. Delynn, my colleague (who is 7 months pregnant herself), kept me pretty calm for the next few hours.  I even helped Angie through a few contractions over the phone. She was only 3 centimeters at that point. Plenty of time... right?

However, just before getting on the plane she was at 6 and heading for the epidural. This is the exact moment that I started 

Freaking 

Out. 

A 2 hour plane ride with no updates. Even Delynn stopped pretending I had plenty of time. 

By the time I landed, an entire plan had been put in motion. My quick phone call revealed Angie was 10 centimeters and ready to push.  I also found out I had people waiting on me. The plane crew let me off first and the Gate crew ran with me to clear a path through the airport. 

Maisha was at the top of the escalator wanting my keys and directing me to a white SUV waiting at the terminal. Julie was waiting in her Land Rover with a police escort. As we flew through the back roads, Julie's glee at being in a police convoy kept me distracted. We survived the back roads and as we barreled down I-540, Julie explained my exact route through the ER door to my wife's room. 

Meanwhile, Maisha convinced a incoming airport passenger to drive her around the airport economy lot until she located my car. 

As I arrived at the hospital, I jumped out, got through the doors and made it just in time. The stirrups were in place and the pushing started immediately. 1 hour later, after a heroic effort by Angie, Kate Lauren entered the world. 5 lbs 1 oz, 19 inches long at 11:45pm. Mom and baby are great. Kate has a full head of brown and the tiniest hands imaginable. 

I'm a proud dad and now I get to lose sleep all over again. A heartfelt thanks to Linda, Delynn, Maisha, Julie, the police, the passengers of flight 6729, and the Willow Creek staff for a crazy, stressful and ultimately wonderful experience. 

And of course thanks to my lovely wife who did the hard work while I sat in an airport.

Quotes

I read a good bit on many subjects.  Some stuff is for fun, some stuff is heady, and a lot of it is Crossfit related.  Predictably, I find fun, funny and enlightening quotes.  Oddly, I remember them.

Quote:

There are two types of people in this world, Crossfitters and candyasses. - Glassman

I'm a fitness whore....if I find something that works I use it. - Glassman

Why do I keep dreaming about wall balls?

Discipline is the act of doing something good for you.  Self-Control is the act of avoiding something harmful to you.

There is no "I" in "Team", but there is in "WIN", so get the hell outta my way!

If I could just grip it a little longer, I could finish faster. - A Xfit 540 attendee

Words inspire, actions motivate. - Me

I'd finish faster if I wasn't so slow. - Another Xfitter

I hate burpees more than my ex-girlfriend.

Wall balls are my kryptonite.

We exist on the margins of decrepitude. - Glassman

All my workout clothes are the same color... chalk.

Unquote.

Narcissism, Affirmation, Facebook, and WODs

Can I be more random in a title?

I read an article the other day about Facebook and narcissism.  In a nut shell, a "scientific study" found that the heaviest users of Facebook are narcissists.  A quote: "Facebook provides an ideal setting for narcissists to monitor their appearance and how many ‘friends’ they have, the study said, as it allows them to thrive on ‘shallow’ relationships while avoiding genuine warmth and empathy."

The main behaviors are "friend farming" and frequent posts about accomplishments.  Evidently, this also implies that the person is insecure about themselves.  I put the "study" in quotes because I think studies that tell us things that are common sense are hilarious.  How many studies have been completed to tell us that vegetables and fruits are good for us?  Dumbarses.  Hang on one sec, I need to finish my science grant request to study why humans have a nose.

Anyway, back to Facebook... isn't everyone a narcissist at some level?  Otherwise, aren't you headed to a mental institution or toward suicide.  If you don't like yourself, how else are you supposed to cope with life everyday.  My parents called it confidence and it's needed as long as it doesn't approach hubris.  Regardless, I find there is probably some truth to it.  It made me glad that I only post once or twice a day and that I don't accept friend requests from people I don't know.  (Does it make me a narcissist that I just patted myself on the back for not being a narcissist? - Man, my head hurts!) 

  

I think Facebook has been successful for a much basic reason, affirmation.  Beyond, eating, drink, sleep and shelter, people have one very basic need ... to feel connected to someone.  Affirmation.  Want to be loved and have more friends than you know how to handle?  Affirm people, sincerely, truthfully, and poignantly. Ever notice how once you start commenting on someone's status, you magically get a return of the favor?  Try it sometime.  Pick the least well known person on your list and start commenting, once a day, on them.  By tomorrow, the favor will be returned.  I'll bet you 50 burpees.

Think about people you know that seem like they should have a lot of friends, but really don't.  They are nice, but my guess is that when it comes right down to it, they never affirm others.  They are too self-centered or self-absorbed to think about it.  They need affirmation but never return the favor, or if they do, it is shallow and people see right through it.

Do I affirm enough?  Sort of.... I suck in some areas and do pretty well in others.  I probably don't affirm my closet friends and family nearly enough.  God knows I have the best people around me but I don't always tell them how great I really think they are.  (This is normally where an author makes a bold promise to improve... but I'm not stupid!  I'll try to improve, but without the grandiose declaration.)

Affirmation.  It works, try it.  You need to do to yourself during WODs.  It helps your box-mates.  Holly set a PR EASILY one day after a strong affirmation from a box-mate when right before that, she was convinced she would not.  I set PR's every time I tell myself I will.  BUT, and its a big one, your affirmation needs to be sincere and truthful.  If you really aren't capable yet, a simple affirmation won't work.  But if that capability is somewhere deep down inside, you just need to tell yourself that its coming out and showing the world today, right now, in this box, during this WOD.  Tell yourself the PR is coming, then go and set that MFer.

Sorry this blog sucked... (clearly that is a desperate cry for affirmation.)

One final thought:  Words inspire others, but actions motivate them.

Zone: The Good, the Bad, and the "Really?"

I’ve been Zoning for a while and have a few things to say!  There is much good, much bad, and a few surprises.

Good:

-          The Zone works.  While it is true that it is a caloric restrictive diet, most people have more food than they can eat.  My muscle strength has gained while fat has melted off.  My results in the gym have convinced me beyond a doubt.  What started as an experiment has become a full blown lifestyle.

-          Salsa (carb block) and guacamole (fat block) makes SO many things taste great.  I hate green beans, but 'salsa green beans' ROCK.

-          The best “unfavorable carb” is a corn tortilla.  Fish tacos, chicken tacos, black bean tacos….yummy.

-          Most “ethnic” cuisine is healthy until you “Americanize” it.  Greek salad are very balanced if you add chicken or fish.

-           Natural peanut butter (fat block) on a ½ oz of very dark chocolate (carb block) is about the best damn thing ever.

Bad:

-          I get really hungry between breakfast and lunch but can barely eat all my food for lunch/ snack/ dinner/ snack.

-          Reheated tilapia is the nasty thing on earth.

-          Cooking broccoli STINKS.   I feel bad for the people near the kitchen where I work.  It must suck to be toiling away only to have me bring a steaming, stinking pile of broccoli by their desk.

-          Black beans smell GREAT cooking, but make interesting smells later.  Make sure you have them in the evening or on weekends.  NEVER EAT THEM IN THE MORNING (especially if you work in an office environment) :D

-          No matter how hard you try, how much you season it, chicken tastes like chicken.  It never tastes like steak or hamburger.

"Really...":

-          One bodily function is really reduced (#2) while another dramatically increases (#1).  I guess it proves veggies and fruits are mostly water.

-          I don’t like “cheat meals” as much as I thought I would.  I like “little cheats” during a good meal versus the whole meal.  I feel like crap after a “bad” meal and it’s not worth it.  But adding a piece of cheese bread or goldfish crackers to an otherwise healthy meal is AWESOME.

-          Weighing yourself is an even WORSE measurement for “zoners”.  After tracking my weight every day for almost 8 months, I am considering not weighing myself anymore, it pisses me off too much.

-          Zoners are like Stoners but healthier.  We are obsessed with our habit, taking “hits” 5 times a day at prescribed times, in prescribed amounts in order to get the “next high”.

New Crossfit WODs!

I have been selected to think up a few names for upcoming WODs.  In the Crossfit mantra that is bigger, better, faster, stronger; I assume the WODs need to be tougher than ever.  Here are my submissions.*

11. The"Defibrillator"
10. Filthy 50 Gone Bad
9. Lunge 5k
8. "The Jester" - you repeat the WOD.... back to back.... in 101 degree heat.  You must repeat until you improve your previous score.
7. Karen and Randy "sittin in a tree"... look it up, think about it, cry.
6. Tabata Fran
5. The "WTF is Trevor thinking?"
4. "The Relo" - everyone grabs a bumper plate, barbell, and wallball.  Then run to the new location. **
3. Medusa (you don't want to know)
2. "Payback" - 10 burpees for every time you took water without paying, dropped a bar too hard, or said the "F - word".  Cut off is 2 hours.

and the #1 is:
Adam "the Murph" Brown



Bryon ***


* This is a joke.  No one wants me naming WODs.
** disclaimer, CF540 is not moving.  It's a joke people.
*** MOST of my blogs are full of sarcasm, except when they aren't.  Got it?

WOD Tunes

We blast loud music when we workout.  Honestly, I hear the first song, but after that, I'm too focused to notice.  That is unless a real kick ass song or total crap song happens along.  We all know and love the mainstay songs (Back in Back, Thunderstruck, Let the Bodies Hit the Floor, etc.)  Those get us through day after day and week after week.

I think there are a lot of "b" sides that warrant some attention too.  My workout beats may be a little odd, but maybe you'll find one or two you like.  In no particular order:

Remember the Name - Fort Minor.  (Note: I was surprised at how few people knew this one.  If you like Linkin Park or Incubus, then the Fort Minor album really is a must buy.)

Sabotage - Beastie Boys (I think CF540 played this one the other day....)
Sleep Now in the Fire - Rage Against the Machine
Deceiver - Disturbed
The Pretender - Foo Fighters (fast forward past first 33 secs)
Reload - Rob Zombie (ditto the first 33 secs)
19-2000 (Soulchild Remix)
No Jesus Christ - Seether
Shackler's Revenge - GNR
Go with the Flow - Queens of the Stone Age
Meaning of Life - Disturbed
Last - Nine Inch Nail (I especially fond of this one, since its normally where I finish met-con WODs)

I thought the following song titles were apropos for a CF workout even though the beats don't work.  

Here It Goes Again - OK Go
Again - Flyleaf
More and Faster - KMFDM (this one is really bad - haha)
Feel the Pain - Dinosaur Jr.
Pretend We're Dead - L7
Drain You - Nirvana
Perfect Insanity - Disturbed
Basket Case - Green Day
Hit the Floor - Linkin Park
Nausea - Beck
and finally,
Puke - Eminem

Make the Zone your Own

I've been on the Zone diet for 2 or 3 months now.  The term for people in the know is "Zoning".  Before I was eating healthy foods, cutting the alcohol, and exercising.  My weight had NOT plateaued, so there was no real need to change.  But I've treated my "get fit" endeavor as a learning experience as well.  Crossfit recommended it and many had extolled the success of it, so what the hell.

Well I'm sold.  I walk around the office handing out unsolicited free advice (people LOVE that).  I painted lines on my cubicle and hung "The Zone" signs around.  I've ordered t-shirts saying "I'm Zonin'".  Surprisingly, they were the second most popular shirt behind "I'm Gellin'".  However, it isn't an easy diet, but if you are interested, read on.

The book "Enter the Zone" can be found used in a lot of book resellers.  Pick it up for $12 and read it.  Do it in broad daylight because it is a bit of a snoozer.  However, it is full of good information.  Like most diet books, I'm sure not all of Dr. Sears claims have been proven or substantiated, but his basic premise of balancing protein, carbs, and fats is damned sound.

Pre-work:
- If you don't have recent measurements, get somebody to do them.  Early Zone benefits won't show up on the scale.  Record your body fat, measurements, and weight.  Get actual numbers.  My first measurements simply were "really fat".  Holland swears its not her handwriting so I'm still looking for the culprit. (Yes that's a joke, Holland is way too nice to do that.)
- Pick a couple of fitness metrics and note your performance.  I suggest a few recent WODs that mix strength and met-con.  If all else fails, use your deadlift max and 1 mile time.
- Clean out the fridge and the cabinet and prepare for your "entry".

Getting Started:
-  For 3 weeks, follow the Zone religiously.  Do the calculation, measure the foods, eat only the "good carbs" and stay off the "bad" page as much as possible.
- In week 4, go to your favorite Italian restaurant (BTW, it better be Primo!) and eat one of your old favorite pasta bowls.  Sit back and experience the difference in how you feel.  Tip: Make sure you've already worked out that day.
- Go right back on the Zone and see how quickly you rebound.  You've just taught yourself that when you fail at a meal, your body will tell you.... BUT it will forgive you the very next meal if you correct it.  This helps me stay the course.  If I cheat, I know I can get right back to it.
- Continue the Zone for another 2 - 3 weeks.

Success?
- After 5 or 6 weeks, redo your measurements.  Then hammer out those benchmark metrics you picked.
- What happened?  My guess is you are stronger or faster or both....
- Between CF and Zoning I continue to destroy my PRs.  My mile time was reduced by 45 seconds.  My max clean increased 50 lbs, my max deadlift increased 60 lbs.  I would have gotten some of these gains anyway, but the jump means I'm eating right.

Making It My Own:
My main advice is make this diet work for you.  I have been experimenting lately.  Get on it, experience it, and then tweak the things that bug you about it.  Find the things that work and don't work.  After doing it the way the book said for 2 months, I had enough experience and confidence to modify it to work better.  My two issues were getting hungry between breakfast and lunch AND feeling SO full in the evening.  So I added 5 nuts as a mid morning snack and started cutting back on the evening carbs a little.  The morning hunger and the bloated evening feelings are gone.

Additionally, I found that the two most important meals are my post-WOD meal and my evening snack.  When I skipped my evening snack, I did not feel/do as well the next day.

My experimentation has led me to 5 simple rules:
- Always eat exactly the right amount of lean protein.
- Eat up to but never over the amount of carbs.  Under by a block or two is OK.
- Eat at least your amount of fat or more.  NEVER skimp on the fat content.
- 85% of my daily carb blocks MUST be from the "good list".  I allow 3 of 19 to be "bad" per day.
- I MUST eat the last meal of the day within 30 mins of bedtime.

Enjoy.  And let me know if you want a t-shirt....