month break

Wow its been a month since I have done anything...wow...back at it tomorrow...crossfit here i come ...hope i don't puke

WOW

Had our baby boy last month...not much working out since...not good for the belly.

11/06/09 Crossfit

W/U: 3 Rounds of 3mins. Jump Rope, 3mins. Row, and 3mins. Ride, Burgener W/U. Round 1 with Dowel, Round 2 light bar, Round 3 heavier bar.
WOD:
Complete as many rounds in 20 minutes as you can of:65 pound Power snatch, 12 reps10 Push-ups

Did 7 rounds...kicked my ass...as Rx'd. I was sore the whole weekend...great workout and I was the only one at the 1015 go time so I had a trainer all to myself which was awesome, I really need a lot of help with my form doing any olympic lifts. Had my heart rate up for an hour after the workout and had my metabolism supercharged all day.

11/2/09 Crossfit

Warm Up:
3 rounds of 10 Double unders, 10 Burpees (not for time, warm-up pace), Active stretching, Burgener W/U.

Work Out:
Five rounds for time of:
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 530 meters

31 min to do this workout.

Great Workout and felt good after being off a week.

10/27/09 Crossfit

Really good warmup...but my back is killing me...

Did:
"Michael"
Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups

Took me 46 min.

Next day I could barely get out of bed...sciatic nerve or something...went and got a message and fixed me right up...

Oct. 13 Crossfit...yea right

So I tried to go to crossfit tonight...Madi has been really good about going with me and going into the daycare and playing...well tonight she would not stay in there...the daycare lady was allowing her to just run out. I got my warm up in and started my first round of dumbell hell and had to leave as Madison would not stay in daycare... The other thing that really pissed me off was that I had never done most of these dumbell variations of some barbell workouts and there was no trainer on the floor...I am paying a pretty penny to have a trainer on the floor at all times when I am doing a workout.

Oct. 6th Crossfit

W/U Practice Active shoulder work with shoulder dislocates use Dowel, Double Unders, and Cleans,
21-18-15-12-9-6 and 3 rep rounds of:Power clean 95 poundsSit-upsBack extensions

Took me 33:38 min to complete...my legs, shoulders and core are all sore.

OCT 5 Crossfit

W/U Row 1800 Meters, 10 - 20 - 30 of Sit-ups, Push-ups, OverHead Squats.

With a continuously running clock, do 1 Pull-up and 1 Dip on the first minute. Do 2 Pull-ups and 2 Dips on the second minute. Do 3 Pull-ups and 3 Dips on the third minute. Continue until you cannot complete the amount of Pull-ups and Dips for the minute you are on.

Got to 7 min wow...thought I would make it further than that.

Sept. 30 Crossfit

"Helen"
Three rounds for time:Run 530 meters1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)12 Pull-ups

Pulled my right calf muscle again, great workout, powered through the runs, first time with the kettlebell, Did 55 lbs for the first half of the KB's and 24 for the last half...really worked me hard.

Sept. 29 Crossfit

CFWU x 1, Burgener W/U x 3, use dowel light bar then weighted bar, practice Overhead Squats and Snatch drops and Balances.
Snatch
1 - 1 - 1 - 1 - 1 - 1 - 1


I ended at 95 lbs...this really worked my lower back and shoulders...great workout.

Sept. 25th Crossfit

Beau showed again...I guess he loves this kind of punishment as well.

Warm up:

Row for Cal., Push Press, Box Jump, Sumo Deadlift High Pull,Wall Ball.
Do each exercise for 45sec. rest then do it again.

Work Out:

For time:135 lb Squat clean, 10 reps50 GHD Sit-ups
135 lb Squat clean, 8 reps40 GHD Sit-ups
135 lb Squat clean, 6 reps30 GHD Sit-ups
135 lb Squat clean, 4 reps20 GHD Sit-ups
135 lb Squat clean, 2 reps10 GHD Sit-ups

I used 95 lbs. instead of the 135...Killer workout. I am feeling stronger, but I have a long way to go still. Need to get the diet under control...try to eat more fruits and veggies and cut back on the carbs. Last day of late shift...it is a lot harder to get to Crossfit in the evenings for me...

Sept. 24th Crossfit

A friend of mine from MT that lives near me here in Puyallup meet me at Crossfitsumner today...fun stuff. He found out how hard Crossfit really is...

Warmup:

Active shoulder work and active stretching, Run 1.2 miles to the park, Max rep Push-ups, Practice Wall Ball, Jumping Pull-ups.

Workout:

Johns new girlfriend "Frans ugly little sister":
Run - 2 laps (1060meters)
21 - Wall Ball 20lb m, 14lb w
21 - Jumping Pull-ups
21 - Sit-ups
Run - 1 lap (530meters)
15 - Wall Ball
15 - Jumping Pull-ups
15 - Sit-ups
Sprint - 100meters
9 - Wall Ball
9 -Jumping Pull-ups
9 Sit-ups

Can't remember my time, but it took me a while...pulled my right calf muscle on the 100m sprint, but powered through it.

Sept. 23, 2009

Day off...Angie had Dr. Appt. this morning...Madison is a real handful...lets just say she is more than two people can handle...She woke up crying at 430am and stayed up, very crabby, very uncooperative...not listening...pushed my patients to the limit...got her home and she had lunch and straight to nap time...

Sept. 22, 2009 Crossfit

Did a good workout today...had to modify it as I cannot do muscle ups yet. As perscribed the workout is:

"Ryan"
Five rounds for time of:
7 Muscle-ups
21 Burpees

I did the modified version for rookies:

Three rounds for time of
28 Pull-ups & 28 Ring Dips
21 Burpees

Took me 35 min. to complete this...first time doing Burpees and they really suck.

Sept. 21, 2009 Crossfit

Did an awesome crossfit workout today I did this one as perscribed and it was a killer:
Crossfit warmup X3

"The Chief"
Max rounds in 3 minutes of:
3 Power cleans (135# m/95# w)
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.

I did 12 total reps.

Sept. 15, 2009 Crossfit

Did one of the hardest crossfit workout I have tried yet...wow.

Warm up:

Run 1 lap 530m, 1min plank, 10 Burpees, 1 min plank, 10 Squat jumps.

"Barbara"
Five rounds, each for time of:20 Pull-ups30 Push-ups40 Sit-ups50 Squats
Rest precisely three minutes between each round.

Did four of the rounds and only went to failure on the 5th round...man was the tough...looking forward to Sat. Am for the next workout.

JJE

Break

So It has been a while since I have posted, I was in MT for Drill for a week and did a lot of 16oz. curls but on Sunday Sept 13th I did a 1.5 mile run and a bunch of sit-ups and push-ups. More posting to come...

Sept. 1st Crossfit "Nancy"

Did the Crossfit warmup X3

"Nancy" in 33min and 30 seconds...wow

5 Round for time of 400m run and 15 Overhead Squats 45lbs...as RX't is supposed to be 95lbs for men.

This workout was tough, have to work on the flexability to be able to get the OH squats down good.

Aug. 31st Off

Had to take Monday off as I have a new Private pilot student so we went out flying for two hours and had some fun...did slow flight and normal takeoffs and landings...ceiling was too low to introduce stalls...maybe Wed.

Aug. 29th and 30th Off

So I took the weekend off completely...man was I sore...I really needed the time to recouperate. Got a lot done around the house getting the baby's bedroom ready...Still can't believe we are having a boy. Blake Jacob Edwards is the name we have decided on.

Day 4 off, Day 5 Crossfit "Cindy"

Today I did one round of the crossfit warmup...15 pullups, pushups, dips, squats, back extensions, stretch...etc. One round of Barbell Complex warmup.



"Cindy"

Complete as many rounds in 10 minutes as you can of:5 Pull-ups10 Push-ups15 Squats

I pulled off 5 rounds of Cindy in ten minutes...

My second WOD I did the Barbell Complex and completed 15 sets.

"Barbell Complex"
3 rounds of 5 sets of: Deadlift, Hang Clean, Squat Thruster, Back Squat, L&R Lunge, Push Jerk. First round with dowl, Second round with light bar, Third round with 45lb. bar.

Day 3 Crossfit 8/26/09

Did the Crossfit Warmup then 5 round for time of 45 lbs. clean push press and 500 m row...my time was 20:18...Lots of room for improvement...I am sore as hell today.

Day 2 Cardio 8/25/09

Did the BFL 20 min. aerobic solution...great workout and had Madison cheering me on...LOL.

8/24/09 first crossfit day

Warmup: 10 situps, pushups, pullups, dips, back extensions, squats, and 200m row.
2 sets of 10
10 hang power cleans and 200m row.

First day was tough...Barely made it through the warmup...man am in in bad shape...felt good and ready for round two tomorrow...see how sore I am in the morning.

Crossfit

Thinking about just jumping right into crossfit...not sure how good of an idea this is, but I need some motivation...and this may be it...will keep you posted.

My Boys

My Boys By Joseph O. Vicars (my grandpa)

Long time ago I wrote for Kris her song.
And now to give the Boys their Due, is time.
I know that it’s been overdue and long,
But now I’ll try to spin for them a rhyme.
John, you’ve become a tall and comely lad.
Grandpa has tried to help you on the way.
I’ve watched your progress and am truly glad.
Tomorrow is for you a brighter day.
Now Willie is much like his old Grandpa,
So much that I almost have a fit.
He’s unafraid, I know, of tooth and clay,
And has that trait known as True Grit.
But Richie is by nature mild -
He is the butt of John and Willie’s pranks.
However, If you’ve ever seen him riled
That he doesn’t catch them they can both give thanks.
Truly I love these lads with all my heart.
Blood of my blood and spirit, each is mine.
Each one is separate, but of me a part.
My God’s blest light always upon them shine.
----Love
Grandpa

John's Bio

I am 36 years old 6 feet tall and about 250 lbs. I am starting this transformation in hopes that I will actually stick with it for life this time. My father had major open heart surgery at age 65 and he is in great shape. He really has never been overweight in his life that I know of. This event really made me realize that I need to take better care of myself or I will be on that operating table at an earlier age and or dead at an early age from a heart attack. My weight has fluctuated since I was 18 years old. I started losing control of my weight right after Air Force Basic training while going to technical school. I have been on a lot of quick fix weight loss programs. The last time I really got in good shape was in 2000, I started the Body for Life program and it really worked well for me, I lost 20 lbs in 6 weeks and really enjoyed my workout, and was experimenting with some of the recipes on the body for life website. I felt great, had great energy, and endurance. Right now I feel the worst I have ever felt in my life. I can get on the treadmill and do 1.5 miles in 20 min....pretty sad. My heart feels pretty healthy, but I have started to snore (that is what my wife tells me), started getting heart burn pretty bad and went on prilosec to help that, all of this I believe is from being overweight. I also think that not getting enough sleep has attributed to my weight gain, at the end of the day I am beat and don't want to do anything but eat dinner and relax on the couch. So my 36th year of life is going to be dedicated to getting into shape and eating right. I am not going to go on any weird diets as I think I eat pretty healthy...just eat too much and exercise too little.