Demonstration Videos

Will (Iron Will Sports and Fitness) has been kind enough to send me videos to remind me how to do some of these exercises. Here are his latest:



One-leg squat

 
Scapular pull up

Peace

In The Waiting
Performed by: Greg Long

Pain
The gift nobody longs for, still it comes
And somehow leaves us stronger
When it's gone away

Pray
I try and pray for Your will to be done
But I confess it's never fast enough for me

It seems
The hardest part is waiting on You
When what I really want
Is just to see Your hand move

I want a peace beyond my understanding
I want to feel it fall like rain
In the middle of my hurting
I want to feel Your arms as they surround me
And let me know that it's okay
To be here in this place
Resting in the peace that only comes
In the waiting

Time
Time to let it go and just believe
Trusting in what no one else but You can see

Free
Freedom from the fears that close me in
When I can't get beyond where I have been

But then again
The silence doesn't mean that I'm alone
As long as I can hear
That I am still Your own

I want a peace beyond my understanding
I want to feel it fall like rain
In the middle of my hurting
I want to feel Your arms as they surround me
And let me know that it's okay
To be here in this place
Resting in the peace that only comes
In the waiting

In the waiting...

Today's workout was a good one, but I was definitely tired after it! 10×10 seconds, 2 sets: Lunge with RL, GHR to top, squat with stick, push up, pull up, curl, crunch

I Make War

We watched this video the last two weeks at Inversion, and although I enjoyed it last week, I appreciated it much more this week after watching the lyrical version and actually being able to understand what he was saying.

I hope you enjoy it as much as I did and remember that we can be prepared for any spiritual battle by wearing the armor of God and fight those battles with the sword of the Spirit, which is the Word of God.

Lyrics:

[Intro:] ~John Piper~
I hear so many Christians, murmuring about their imperfections, and their failures, and their addiction, and their shortcomings. And I see so little war! Murmur, murmur, murmur. Why am I this way? Make War!

[Verse 1:] ~Tedashii~
Bang with me/ba-bang bang, ba-bang with me
No more playing games mane/cause this thang can get risky
So mane if you in Christ/TAKE UP!!/your cross quickly
Stand fearless on the frontline/time to come with it
Do the right thing/WAKE UP!!/and lets get it
I ain't even in the ring/they throwing bows like Riddick
Persistently attacking me/they're even in the back of me
It's either fight or loose my life and I can't take this passively
So what you think I'm bout to do/I'm bout to do what I can do
Trust the ONE who got me through/and fight like it was after school
Never giving up/steady, standing on the battle field
Feet firm to the ground like I stepped on Chappel Hill
Flesh feeling frisky, sin persuades and tempts me/
Satan cheers me on/guilt followed by conviction
It's the same ol' trap/and we fall like we defenseless/
Work your senses/grow in wisdom/stand firm and be relentless/

Hook:
I MAKE WAR!/Cause sin never sleeps/
It's got me in a trance/you can see it in my dreams/
I MAKE WAR!/Man I beat my flesh/
To the death/every breath/like I beat my chest/
I MAKE WAR/sun up/
I MAKE WAR/sun down/
I MAKE WAR/time in/
I MAKE WAR/time out/
I MAKE WAR/against lust/
Against pride/against me/until I die/

[Verse 2:] ~Flame~
Do you even have a clue
What happened to you when He died
When that tomb got rolled when He rose in the sky
I think we emphasis sin so much
That it makes us paralyzed
And glorify struggle so much
That it makes us terrified
And deemphasize the fact that we have been sterilized from our own lives and thus
We gotta snap out of it
We ain't in no straight-jacket
We free
When Jesus died in our lives something strange happened
He gave us power
Yeah I know that we sinners but since He rose He's renewing the image of God in us
Now, we gotta start making war
Now we can start saying no
To them fleshy impulses that Jesus Christ is paying for
Now we can start taking the lead
Just like the Dalai Lama and start going all out like a suicide bomber
Whatever the sin is we gotta go go go harder
By His grace no time to waste and just just just like there's no tomorrow

[Hook:]

[Verse 3:] ~Tedashii~
I'm a Christ representer, fin to stand and deliver/
Cause a lot of my believers struggle with their agenda/
So I dropped this on an ADAT/just so you could come play back/
A hit to be encouraged that rocks you with truth from, way back/
So listen up to it ASAP/like you do a Lecrae track/
I'm spittin' written visions to put on heads like a wave cap/
Sinning, nawl we don't play that/cause that's the way that a slave acts/
I'm filled with the Spirit so tell them dog this is pay back/
As you begin to copy the carbon copies of Christ/
And conform to His written image you should be shinning a light/
If you not, why is that?/
Is it fear that's been grippin' you/cause you scared they'll be dissin' you/
Flipping birds while that spit at you/
If you not, why is that?/
it don't matter so bump it/perfect love cast out fear and He ain't save us for nothing/
his is a privilege (privilege)/your life to give to Him (give to Him)/
so stand firm for Him dawg and lets get it in/

I made it to the Y for 100 altitude drops, scap pull up, GHR (arm's length), wall squat, and bench (50 with 30lb and 50 with 20lb) followed by 5×40 quick-style crate crunch. It was a good hard workout, and my hamstrings will be feeling it tomorrow!

Then Lauren and I hung out for the evening, enjoying CozyMels and some good conversation, shopping at Target, and working on a school project. I love having family nearby!

Ragnar Relay--Recap Video

Todd, singer from the 80s band Rubiks Groove and the 40-miler member of our Ragnar Relay team, put together a great video of our Ragnar Relay excursion. Enjoy!

Post #500!

I finally made up the altitude drop legs part of the workout I skipped on Tuesday, and it went much better today than it would have gone had I tried to do it then after workout/swim/run/workout. Cool Spring Y has been my friend this week!

• Altitude drop legs
• 20 at regular height (~30 inches)
• 40 at half height
• 20 at regular height
• 20 at half height
• Bench press: 3 minutes extreme slow
• Wall squat: 5 minutes extreme slow
• Phasic leg curl: 150 R, L
• Phasic front delt: 150 R, L
  

Then we had a fun adventure at work. Matt wagered $5 for anyone who would try to run across the pond outside. It's been below freezing for at least a week, but the fountain had been on at least Monday and so we weren't sure whether the pond was solid.

Tim gave it a try

I walked around the perimeter, which felt solid. However, no one was willing to venture toward the center and the fountain area, especially after Brian said that after a few pilots, who had been in the North Atlantic for 5 minutes, were rescued, they spent the next month in the hospital. The pond isn't deep, but neither did any of us want to get hypothermia!

After work, I walked around the community a little and checked out some of the snow and ice around the area. Then I caught a few snowflakes. Beautiful!

God is amazing!

The pond in all its beauty

Will is home from his vacation, so I had my trainer/training partner back. Hooray! We did 30 seconds iso, 20 rebound reps, 6 times:

• Wall squat
• Lunge
• Standing ham (iso), glute ham (reps)
• Push up (iso), front delt (1.5-lb weights, reps)
• Curl (15-lb dumbbells, iso), curl (super-light bar, reps)

I also had to write down 5 goals for this year and bring that with me. Between some of the exercises, I had to read through them and then say something positive about them, like I'm fast and can achieve 3, or I can focus and do 2. It was a great exercise, and one I'm sure I haven't seen the last of.

Resolution Run

I headed to downtown Nashville in a cold 25* this morning for the annual Resolution Run 5K. I hadn't done this before but was hoping it would be a similar course to the Predators' Fangtastic 5K next month. Although not disappointed, I was surprised at how different it was. There were three pretty good hills, one each mile, that made for a challenging course.

Run Route

My mile times were pretty consistent, and I am thrilled about that. My goal for this was not to run a fast first mile like I did last time but to not run a SUPER positive split like I did last time (6:40, 8:07, 9:07).

Here are the stats:

• 23:56 total, 3.14 miles (long course), 7:38 pace (4:45 best), 178 HR (193 max). 23:54 last time
• Mile 1: 7:39 (6:25 best), 1.01 mi, 169 HR
• Mile 2: 7:44 (6:55 best), 1.01 mi, 180 HR
• Mile 3: 7:59 (6:19 best), 1.00 mi, 186 HR
• Mile 3.1: 00:34.50 (4:45 best), 0.11 mi, 183 HR
  

My HR was really high during the entire race. But I kept going, thinking it would settle down eventually. It didn't, but at least my stomach didn't act up and I was able to keep going! This morning, I didn't worry about what I ate for breakfast or when (I did have some eggs and banana bread at some point, not the usually oatmeal a couple hours before) because I figured that it wasn't the food that was making me feel ill. Plus I knew Will was praying. I had some PowerBar bites around half an hour before, bundled up (hat, base layer, thermal sweatshirt, gloves, hand warmer, fleece-lined tights, socks, toe warmers, socks, and shoes), and toed the line. I didn't look at my watch at all, just ran by feeling mostly and then by trying to catch up to the women ahead of me. I didn't pass enough, evidently, and ended up 4/40 AG and 21/374 (females). It was fun, though, and that was good. And I made my goal of consistency. Now if I could just cut one minute per mile off!

Will, Luke, Nancy, and I did a little workout during the early afternoon. Extreme slow 30 seconds on, 30 seconds off, 45 seconds on, 30 seconds off, 60 seconds on, 30 seconds off, 75 seconds on, 30 seconds off.

• Squat—body weight
• Phasic leg curl: 100 each leg
  
• Glute ham—from the top
• Phasic leg curl: 100 each leg
  
• Lunge
• Phasic leg curl: 100 each leg
• Push up—on knees
• Phasic bicep curl: 100 each arm
• Curl—10-lb dumbbell
• Phasic bicep curl: 100 each arm

Then it was off to Farkases' for some pizza, Bananagrams, and nail-painting. Lauren took a few pictures and video of our game.

Scrabble

Aunt Renee had a good run of "Peel!"s here

Turkey Bowl 2009

Will and Zach let me come watch their annual Turkey Bowl football game today. It was a blast! Beautiful weather, a few good games, and the cutest little boy to entertain. What a great way to spend a Saturday. Fortunately there was only one injury, but unfortunately it was during the first play of the game: Tad caught the ball and dove into the hard ground, separating his shoulder pretty good. It looked terrible and he said he was in a lot of pain. Nothing more serious than that injury, thankfully, and no one even complained of littler injuries.

Picking teams

Caleb, Will, Zach, and someone I don't know; there was a lot of playing, but a lot of standing around, also.

Maddox, my little friend. We had fun playing football and rolling down the hill.

Will makes a nice catch at midfield

And, since we were at Crockett Park all day, we did not run. Tomorrow morning. In the cold. I can't wait!

Lauren came over for supper and games. We made and ate some spaghetti and rolls, made Ache-Crackers for her to take home and me to take to my family for Thanksgiving, and played Monopoly. Fun night with the cousin.

Busy frosting the crackers

Lauren had fun decorating

Ache-Crackers: The finished product

Crit Race #7--Into First Place

Getting ready to race. Front row: Parri, Roxanne, Laura, me, Beth, Rachel. Back row: Lisa, Stephanie

The start of the women's race


The end of the women's race—the sprint to the finish!

Although I didn't win tonight, I moved into first place by 2 points. We'll see if I can hold that. Here are the stats from the last races:

From Race #1: Race + cool down: 21:57; 7.77 miles; 21.5 mph; 169 HR (197 max); 2nd place.

From Race #2: Race + cool down: 21:29, 7.89 mi, 22.3 mph; 176 HR; 4th place in a field sprint.

From Race #3: 20:40; 7.50 mi; 21.8 mph; 165 HR (196 max); 3rd by a hair.

From Race #4: 20:14; 7.34 mi; 21.8 mph; 175 HR (196 max); 6th place behind a group of 5.

From Race #5: 33:43; 12.46 mi; 22.2 mph; 168 HR (196 max); 4th place behind a group of 3.

From Race #6: 19:38; 7.27 mi; 22.2 average; 164 MR (200 max!!!!!); 1st place.

Today's Race #7:

• Ride totals (I was supposed to ride 45 min and run 30 min): 50:10; 14.5 miles; 818 calories; 146 HR; 17.3 + average
  
• Warm up: 21:04; 5.57 miles; 15.8 mph; 139 HR
• Race: 19:40; 7.29 miles; 22.2 average; 166 HR (198 max)
• Cool down: 9:25 (included walking around a little); 1.64 miles; 120 HR
• Second place behind Beth.

I led a little during the first few laps and then sat in behind Lisa and Marsha for the remainder. I couldn't react to anyone's going off, and Parri and Stephanie and Rachel all did. I had to stay with Marsha and beat her, and I did. Then I tried to catch Beth but couldn't, so she won. I took second, Lisa third, and Marsha first. That put me into first by 2 points. Woohoo!

Here's what the omnium results currently look like:


I am up 2 points on Marsha, 14 points on Lisa and Beth, and 38 on Olga.

Props to Tim Hall for the videos and the picture; he's also the race director and does an excellent job!

One More Week until Mondays Are Off

We at least waited until the afternoon to work out, so I got a full 24 hours off. But next week Mondays will be entirely off.

I warned before we started that I was really going to have to focus. I didn't really want to work out but knew it would be good to do so. We did 10×30-second manual holds.

• Lunge: vertical jump to lunge (basically, it's a squat jump--keep shins perpendicular and push hips back--as high up as you can, lifting your legs [back and front] and popping into the ground as quickly as possible) with a manual hold during each 30-second interval
  
  
• Glute ham: no manual hold, but reps all the way to the top
• Curl with altitude drop and light bar
• Push up: starting with altitude drop. Ideally, you'd do the first with an altitude drop and then after each 30 seconds, you push up a little, lift your arms, and then pop back down into the ground. I struggled here and ended up sitting up and then doing an altitude drop for the last 6. And that was with a light manual hold (if any).
  
• Crate crunch
  

I went home, got my food stuff ready for the week while watching Monk, and headed to bed. Sort of an off day, but not really...I'm really trying to take advantage of Will's being home for 3 more days.