It's always summer inside

Lazy Sunday

2011-09-04T03:31:00.000-07:00

I figure that instead of mindlessly playing zombie farmer all day long on my useless iphone, I should probably make a blog post. In regards to the CrossFit situation on base here - I met one of the original members of CrossFit Ramstein at the gym today. Here's the skinny: about a year ago, some of the contracted "personal trainers" that the gym has started becoming agitated that the CF community were taking away some of their business, so the CF gym was shut down.

With that being said, the gym equipment still exists in the space, but official coaching is not permitted. I squatted fairly heavy today, and then did a mini wod with box jumps, ghd's and ring dips. It's a shame that they don't allow groups to do it together.

My crossfit European journey will start next week with the first place, CrossFit Landshtul. I can't wait to tell you all about it.

The way here

2011-09-01T05:53:00.000-07:00

Aloha bh fans.

It's definitely been an interesting week. It was awesome spending time with many friends last saturday night at the Golden China! Since then, I've had quite the adventure getting here.

Sleeping on Sunday night wasn't easy. I spent much of the day packing. Brandon and Smash brought over some burritos from Taqureia De Vallarta or some shit, and quickly left afterwards.

Waking up on Monday at 2am, to leave at 3am, to be on our way to LAX at 330am was not an easy feat for me. I was uncertain as to whether I was completely packed and ready to go, and I wasn't sure about how much how I would feel about leaving for so long, seemingly so unprepared.

The trip to BWI was nice, and before I knew it I was in a fancy 5 star hotel not far from the Airport. It was one of the nicest Marriott's I've ever been to. My room, up on the 10th floor was accompanied by a concierge's lounge, with free cocktails, and food throughout the day.

That night, I went to downtown Baltimore, and while the goal was to find and eat some delicious cakes, it didn't happen. I ended up going home with only a few local IPA's.

Tuesday was spent taking taxis over the greater Baltimore area (Ft. Meade) to try to get an ID card for one of our members who lost their wallet downtown on Monday night. Wednesday was spent travelling, and arriving to Ramstein.

The rotator was by far the most uncomfortable 8 hour plane rides of my life! This 300 pound man spent nearly the entire plane ride sleeping in my lap! I was wide awake straight through the medication I took to sleep, and arrived at 11:30 on Wednesday at Ramstein Air Base. After customs took out all of my belongings from my baggage and threw it on the floor, they scooped it all back in and we went to the hotel to get our rooms.

Before going to our rooms, we got our rental cars. I'm happy to report I got a 2011 BMW 5-series. It's pretty much the best car I've ever been in. Much less driven. It's beautiful.

I slept off and on lastnight, and today I found out I will be on the night shift. Groan. Well, I will see what's in store for me. More to follow.

bh.

"How to Flail at CrossFit Coaching yourself." OR "Making your backyard a bomb-ass CrossFIt Gym."

2011-08-15T19:20:00.000-07:00

Hey there Fitness Sport-Fans.

There are three points that need to be talked about now that I'm a bonafide CrossFit Level 1 Certified Coach along with Shawn Carlo. This happened a few weeks ago over at CF Ethos. Great facility. Great time. Great people.

1. You can do CrossFit anywhere.

a. On Friday, I did CrossFit at BeachSide Crossfit. We did a crazy WOD Called:

"Miyagi" 1:16:06

50 Reps of the following exercises:

DL (135#) - no big
KBswing (1.5 poood) - 2x 2 pood (53# kb's - one in each hand)
Push up (Games style - Hand release pushups at the bottom)
Cleand and Jerk (135#) shit took forever
Pull Up (normal chin over bar - butterfly if you can
Tater (1.5 pood) pretty much the worst kettlebell exercise you can imagine. it's a kbs and a goblet squat with the kb. Gay shit.
Box Jump - Regular 24" box

Wall Climb - This was bullshit: video here - http://www.youtube.com/watch?v=VCptZVnWvFE
Knees to Elbow - Regular shown here: http://www.youtube.com/watch?v=kqOgtFcqWbE
Double Under - Rope passes 2x under your feet.

b. On Saturday, I did a great WOD with a bunch of Creepers at my house:

21-15-9
SDHP (95)

KBS (2-Pood)

BJ @ 30"

c. On Sunday I did a crazy Pool wod at the Kimball Pool:

For Time:

Swim one length of the pool (25 meters)

Get out, 20 Burpees

Swim one length of the pool, 20 squats

8:13.

d. Today, I learned a great lesson about programming for yourself, making the dogs sit and stay during a wod, and making your Playlist Wake the Neighbors (Today it was audioslave).

Let's get it!

Thing 2.

You don't need a CrossFit gym to do Crossfit.

Thing 3.

If you're not part of the joke; the joke is probably on you.

BH out!

What you've missed.

2011-06-23T14:28:00.000-07:00

It's been an amazing past 2 weeks.

First things first. I got to go to Yosemite with KP, the puppies, and a whole lot of family members. It was great to go out there and see some of the sights. When we first drove up, we saw Bridal Vail Falls, and my jaw hit the floor. The tour guide on our tour said that there was more water than the highest recorded amount of water back in 1970-something. Where there used to be lush meadows, there are presently giant lakes with shooting trees erupting from thier depths. Pretty amazing time.

It was a full moon while we were there. They only offer the night tour on full moon nights. On Wednesday night, we took our tour. The guide stopped us in a clearing where there was a great unobstructed view of El Capitan, a climbers mecca there in Yosemite. In the moonlight, you could see dozens of little headlamps. Each in a different section of the over 70 different routes that a climber can take from the bottom to the top. If one were to take the hike over around the side of El Cap, it would be 20 miles - ten miles up, and ten back. I'm sure that's an amazing trip too.

All in all, highlghts included spending some great time away from the office, away from civilization, and among great company. While there were some negatives, I'm gonna' omit them to protect the feelings of the innocent.

Max and Moose were pretty good too.

Dragon Dictation

2011-05-26T10:18:00.000-07:00

I tried my new dragon dictation software just now on my iPhone, and I'm kinda impressed. I have to just be sure to speak slowly and clearly. It's still about 80% right, and I think it will be a huge asset to have when I'm out there:

I will use it when I go to Germany. I'm going to do it every day or every two hours. Love blog that everyone does worry that I'm doing eventually going on Canada's money and spending so I'd like to see 13 850 countries work out July Crosset and I'll talk to you thanks so I'll be there with date winner and a few other people who have or confidential.

Please show me the things I really want to see your need to see you at their place of his opportunity because I don't know when I will get that opportunity to do this again so hopefully I'll be up to you like this I'm talking style on Dragon dictation and load right up to my blog on the pictures and started yet so we'll see how that goes

Interesting huh? I will try to go back and edit things that I've dictated, but I'm sure this will be just as fun to post things that pop up unwittingly.

bh.

Pick up Crossfit.

2011-05-26T10:11:00.000-07:00

So, I've been working out at CrossFit gym for over two years now. Closer to 2 and a half years really. I've seen some changes that I like, some that I don't, and through my travels have seen over 15 different CF gyms, and have enjoyed the energies at all of them. As I begin this next chapter of my life, I would like to preface it with the fact that I've just had so many different experiences in the past few months - coming back from Afghanistan - living with a wife - my kid brother being married... to name a few. Out there, I suspect to have so many new experiences and would like to open back up my blog to write them down, as so I don't forget. I'm tired of the arguing, the gossip, the...everything. I just want to be a normal kid again.

Change of Command

2010-09-17T05:49:00.001-07:00

It's official. I don't work here anymore. If anyone has any questions, please direct them to TSgt. Rose.

It's been a long long trip and despite our continual tendencies to start getting a little "wobbly," we really have to keep our shit together. I'm totally ready for this whole change of command thing to go down. They're making me sing the national anthem again. I think this makes it a baker's dozen. I have certainly learned what talents to keep to myself from now on. The weather has cooled down to the high 80's, the new blood of our replacments is refreshing, and my back is feeling about 80% better from my recent injury.

One more paper to write before I'm good to call this class good. I hope to have it completed tomorrow morning. Should be good for a couple week break before my next class starts for my FINAL QUARTER for my MAster's degree.

Good Lord, I'm ready to go home.
Bitches.

Replacements.

2010-09-16T22:13:00.000-07:00

British UAV's Watchkeeper WK-450's. LEGIT.

Our replacements have arrived. Holy Shit. I feel like I've been out here for a lifetime. While the drama hasn't ceased for a moment since I arrived, I've begun to feel disconnected from the real world. Despite the encouraging packages and emails and good vibes from everyone, it's so difficult to stay connected with reality...So, today - my replacement arrived. Wet behind the ears, fresh from a week-long drinking binge, and exhausted from 4 days of travelling from the other side of the world. And so begins a "3-day-turnover" where I teach this guy how to do this job, and how to live with yourself seeing dead bodies coming off of those helicopters. His name is Duane, and he's from Nebraska. Seems like a sharp kid, and will be fine out here.

I have a few silly tokens of wisdom having acquired some good knowlege to share with him coming straight off of 4 months in a hostile environment. I'll run them by you before I share them with him:

Afghanistan pot is not the same as we get in the US. Don't smoke it. It will fuck. you. up. Some of the Marines have gotten into some serious trouble for smoking pot right off the ground. Same goes for the opium. Make friends with the "bearded men" in uniform. Get to know them, befreind them, and learn from them. I have found them to be my best asset for information and help during my stay here. These guys are the special ops guys, and the most likely the most experienced and capable of taking care of you if the shit ever hits the fan.

Don't drink the water. Under any circumstances. From a medical standpoint, it's better to just go thirsty until you can get a bottle of anything than to drink whatever filthy sweage they drink there. Coke, hadji coke, box of sugary juice...anything is better than the water - seriously, you could die from it.

My last piece of advice, is to despite all of the poverty, the unexplainable misery and pain that these people are going through and whatever their reality is - that it is not YOUR reality. You can quit this shit and go home any time, and find yourself. While you will go through huge emotional changes in the next few months, realize that Afghanistan is not your real life. You're away on business, and when you get home, you can pick up where you left off. Oh, and wear sunscreen. You may be spending a lot of time outside.

This is just shit that I wish people told me when I first got here. Post thoughts and additional pieces of advice to comments.
bh.

Percocet and Flexeril induced haze

2010-09-13T01:43:00.000-07:00

I'm on drugs. That's right folks! Somehow, I ended up straining my lower back muscles while picking up a medical equipment litter, and it brought me to my knees. After 20 minutes of rolling around on the ground like a puss, I got up, and then went back down.

The flight Doc said that I should be fine, but I'm more ready to go home than words can say. I think the biggest problem that I have is not being able to worko out. BS. It's a huge part of my day.

I'm pretty sure that what I need is a cocktail. And to grow out a mustache.

bh.

shout out to carbomb.

2010-09-10T11:54:00.001-07:00

This is my, "I FUCKING hate Afghanistan look." Just for carbomba.

ten push ups.

2010-09-10T03:29:00.000-07:00

I made this deal with all the rest of the medics in the AEOT today to do ten push ups every time we hear an explosion. Now, we're not talking about the far off explosions that are infrequent in the distance. We're talking about tent-rattling, ground shaking explosions. So far (we started the deal at about 8:30, and it's now 3pm), we've done about 200 push-ups, and many people's arms are giving out, and they're doing sets of 2 to get them done. Puh-the-tick.

While I'm grateful to not be a Marine, or outside of the wire on a daily basis lugging around 180 pound packs and shooting bad guys, being in the Air Force makes me realize that I've actually got more of a desk job than I ever expected when I joined the Military.

At least I've got a really nice desk chair.

Hair Clippers

2010-05-29T19:36:00.000-07:00

When I arrived in Afghanistan, the only thing I could think about is getting a haircut. It's a weird thing because nobody told me anything, it's just something that I knew I had to do. I was horribly out of regs, with the sides all poking out and the back all over the back of my collar. I tihnk it's because of what Joey said, "How do you know when an NCO needs a haircut." I waited for the punch line: That's a trick question, an NCO should never need a haricut.

Anywho, about a week ago, I ended up borrowing a hair clipper from a guy I'm here with and shaved it all off. Yep, shaved like buzzed. Anywho, I've since bought a shaver of my own, and will probably keep it shaved up like the way the military intends it to be. It will take little effort, and there's no way that I'm going to get a mohawk like I really wanted to pull of while I'm here. Oh well.

There are many adventures that I've had since arriving here at Camp Bastion. I guess the best part is that I will have a bunch of great war stories to tell everyone when I get home. This place is the wild west. I can't wait to come home.

bh.

Travel days.

2010-05-18T08:51:00.000-07:00

From Sunday:
I arrived at the airport this morning at 0430. Having not slept the night before, intended on sleeping on the plane to Ireland. It didn't happen. I waited 8 hours to get on the flight and when I finally took my Advil PM at 1:30pm I was out like a light. By my calculations we left the gate around 2pm, and now it's 10:30 East Coast Time. We've been in the air for 8.5 hours. I wonder how much longer we will be in the air.

I've had 2 meals on this plane. Both not paleo. The first was a chicken dish with one piece of broccoli and some salty noodles, the second was a small sammich with a delicious fudge brownie.

Oslo, Norway. We arrived here at 630am. The terminal is not open yet, so they let us off the plane to "stretch our legs" in groups of 30. I'm in the first group and as I walk down the steps the cold norgegian air sooths me. I keep to myslef thinking: so, here begins the suck. NO real relief here though. The plane refuels, they service the lavatories and we are on our way.

830am. The aircraft is broken. We were only supposed to be on the ground for an hour and forty. It has been nearly 3. Hopefully they let use stay here over night. That would be cool to go out and about in Norway.

Bucharest, Romania:
I'm still in a part of the world that for the most part is very cloudy and chilly. It's the first time they let us off the plane and go into a building in 2 days. I'm a little disoriented and tired despite getting lots of sleep on the flights. I really just want to wash my face and brush my teeth. I feel pretty gross right now.

I ate a baguette with some ham and stinky goat cheese. which was pretty good. Being in foreign countries, I feel a little like Anthony Bourdain. That guy is awesome. Bored and stuck in the Romanian air terminal.

The first thing that I remember thinking about Romania is that this is where those giant horned dragons came from in the Harry Potter movie. Pretty fun and interesting huh? Where do unicorns come from?

I met my commander. She's a nurse from the S.Carolina guard. She grew up in Lompoc- her dad was stationed at Vandyland. This stop I kinda got a feel for the people I will be heading out there with. These guys are generally really nice. Responsible. Generally smart, and not in the Army way.

Flying from Romania we traveled over a few notable countries including Uzbekistan, around Turkmenistan, Turkey, Syria, Iraq, Kazakhstan, home of Borat... Next stop Bishkek, Kyrgyzstan. Home of Manas AFB. Isn't that the country whose gov't is going to shit?

More to follow.
bh.

Generosity

2010-05-15T20:42:00.001-07:00

A lady bought me dinner tonight. It was so nice. She just noticed me alone at the Shula bar and asked why I was all alone. Her husband came up and offered to buy my dinner. It was like 40 dollars, drinks and all...but how freakin' generous was that? Thanks coach Shula.

bh.

Locked out.

2010-05-15T16:26:00.000-07:00

I woke up this morning and watched 4 episodes of 24 season 4 streaming on netflix. My rationale was that I haven't seen that season yet and it and Jack Bauer is like war on terrorism inspiration, and I had no place to be.

10:10am (ala 24) When I finally peeled myself out bed I went to the gym. I had a pretty decent workout that consisted of running, DB thrusters, DB bench, and DB press. While the gym here is pretty nice, I still frowned at all of the funny plastic "resistance machines." 2 hours later. Fully drenched. Happy to get into the hot tub in the adjacent room.

12:15pm. When I was done stretching it out, I toweled off, gathered my things and headed up to the 12th floor. I swiped my card on the door and got the red light. Three times. Locked out. Shit. I headed back to the elevator and stood in the same puddle I made in the same elevator I was in when I got up to my room and headed to the front desk.

Its 12:20. So imagine: you're the front desk worker at a pretty fancy hotel (the kind with fancy carpeting, a huge chandelier high above a giant granite round table with a fresh floral arrangement in the lobby) and you're approached by a half naked, disheveled, hungry (have I mentioned that still haven't had breakfast yet) soaking wet, manic filipino demanding a new room key. I mumbled a half apology to the wedding party assembling behind me on my way back to the elevators.

1:15pm. After showering, my intended destination was the Virginia Beer Festival, not one block from my hotel. As I approached the event I observed the horde. A mob of a crowd. Each with a small 8 oz. tasting glass, and an bad east-coast Yankees-rule attitude. Several young men sensed an obvious higher caliber of macho in the air and drew closer to their accompanying ladies as I walked past. Inside, a live band wailed 3rd eye blind lyrics. When I got to the main enterance, I just felt fully disenchanted. I feel totally uninterested in partaking in this event all by myself.

1:40pm. I still haven't found any food. On my way back to the hotel I ordered a chicken "burrito" from a street vendor. The center was still cold and as I walked I pitched the remainder of it into the open sunroof of a pretentious gray Mercedes SUV (ok I didn't do that but I definitely wanted to).

2:05pm. I arrive at the 12th floor to find that my room door is open. The threshold is cordoned off by a gray rubbermaid housekeeping cart, and as I approach I see a small ethnic woman wearing a pink apron holding one pair of size 10 combat boots apparently looking for a place to put them. I hungrily walk away and secretly thank the maid for giving me a reason to get more food.

3:10pm. On my way to the Chili's on the top floor of the MacArthur plaza mall I saw a movie theater. I buy a ticket to see the new robin hood that starts in 10 minutes and in-between bites, of margarita chicken, I've been writing what you just read. It is likely to be better than the movie "letters to Juliet." Ask KP. Reviews to follow.

7:35pm. Robin Hood was pretty good. So is double chocolate stout at O'malley's Irish Pub on Granby Street.

Still in America.

2010-05-14T14:08:00.000-07:00

Solitude is sitting all alone in a private fancy hotel hot tub listening to Ben Folds Five and reading outside magazine. That's what I did all afternoon before having a crabcake sandwich. Eating a lot of crab here.

Highlights of an awesome dinner with Chris Davis and 2 new Navy friends yesterday: I downed 3 jagerbombs, 3 irish carbombs, a bunch of vodka as well as various other "last night in America" booze, paired with a 18 oz porterhouse steak and a 15 dollar crab cake a smaller club, the time lounge offered awesome music videos and later an Irish pub had a live band. I had a good buzz, it was getting late and I was back in my hotel room by midnight.

I did laundry, finished some homework and was pretty well prepared to go. At 4am I put on my uniform and checked out of the hotel. At the end of the the 20 minute cab ride to the AMC terminal I was happy to get on the plane to get some sleep.

This is a testament that things don't always go as planned. My flight had been canceled. I was instructed to return Sunday morning. Same time. Ugh.

I'm not sure how to explain my feelings, a little relief maybe - I would much rather be here for a couple more days than over there. But, I thought I was ready. The only thing I can equate it to is like getting all warmed up and ready for a wrestling match, and when you go out find out the other team has bumped their guy up a class and you don't have to wrestle at all...until Sunday morning.

More to follow.
Best,
bh

Brooks

2010-05-13T22:33:00.000-07:00

While I will miss all of you...I will certainly miss me some Brandon Brooks. I mean, really...Look at him.

really.

bh.

Real or Fake?

2010-05-13T22:24:00.000-07:00

Somehow, I ended up asking our bartender if her boobs were real. The answer was no. They were 7 years old, and she was up for brand new ones. I wondered to myself, "did she not get what she wanted out of the originals?" Initially, it seemed that bringing the topic to her attention was somewhat rude. But then fully knowing her boobs were fake, I just blurted, "so, speaking of twins, are your boobs real or fake?" Am I really getting what I want out of my friendships over at "old-school" CFV? The answer is a resounding YES! MUTHERFUCKERS!!! YESSS!!!

So, for the last night that I can call myself "at home" in the USA, I was graced with the presence of the great Chris Davis. We ended up going to 2 places here in dear Norfolk, both downtown at Granby St. For those of you who do not know Chris, he finally gets the "awesome badge" from Bennyhana.

Chris greatly contributed to my enjoyment to my last day in America. Additionally, I wanted to share a picture of me and KP that Joey took as they took me to the airport on Tuesday. That seems like such a long time ago now.

So there's that. I can't wait to come home. I can't wait for Maui. I can't wait for the exceptional feeling of coming and being a part of this culture. I feel like a prince, but I feel lonely like an orphan. What I have to offer is all of my talent. What I have to win is glory. I'm leaving my comfort zone to engage the enemy on their front for my family and friends to enjoy this freedom. I fight for Freedom, and Freedom is not free.

All of my best,
bh

The Journey Begins...

2010-05-13T11:25:00.000-07:00

So, here I am. Day two in Norfolk. Waiting for 5AM to come, for me to board yet another plane to get to Germany. I'm not entirely sure about how I'm going to get to my final destination, as I have not seen a flight itinerary. All I know is that I'm booked on a flight out of Norfolk leaving tomorrow. Early. I don't think I'm going to sleep very well tonight. I will just probably do some laundry and then lay in this super comfy bed until it's time to go.

Despite all of this time that I've had on my hands, the one theme that keeps recurring in my mind is that I have a whole bunch of friends who love me. I mean, I'm part of a gigantic group of amazing people who love me more than I deserve just because I have suffered through countless WOD's with them. I am continually grateful for all of the people in my life right now. I know that you will be taking great care for KP and I take that as a personal favor.

I will do my best to update soon but I'm doing a shit load of homework to try to be prepared for the next 8-10 days of strictly traveling.

Best,
bh

Birthday Booty!!!

2010-05-02T20:43:00.001-07:00

“Out of weakness were made strong.”—Hebrews 11:34.

What happened to Ben Johnson?

2009-12-17T17:50:00.000-08:00

Work in progress.

Last Saturday, I was sitting on the beach at the legendary Pipeline, on Hawaii’s island of Oahu, witnessing some of the most amazing waves on the planet. They seem almost unnatural. I am lucky. It was the Billabong Pipeline Masters off Banzai Pipeline at North Shore.
I had a weird sensation. Like I had stepped into the twilight zone, a feeling that these are the people that I am, and the people that I belong with. These people know how I feel, these people are of the earth, and I helplessly settled into the warmth of the sun, and the feeling of belonging.
While I was taking part of the sanctioned and organized event, I awed at how much of a feeling of hedonism that was so widespread all over the beach. The crowd was enormous. Every few seconds, I took a deep breath of fresh pot smoke coming from nearby hippies. A massive gathering of surf enthusiasts, nature lovers, all stood together to watch waves nearing 50 feet plow down on unsuspecting, puny humans.

The waves were larger than anything I’ve ever seen in real life. The efforts and bravery of the surfers, greater still. I realize that I miss being one of the chosen “tan-faced children” Walt Whitman spoke of in “O, Pioneers!” The children that Levi’s ads have plastered all over shopping malls and television commercials. It was so good to “ooh” and “ahh” in unison watching Mick Fanning, Kelly Slater, and Dane Reynolds with thousands of tan-faced brothers and sisters, all genuinely in awe with not only the sport, but the belonging feeling that all spectators enjoyed together being a part of greatness.

After a few hours of watching surfing, we got in the water for a quick soak, and then went to the nearby shrimp shack to eat spick and sweet shrimps over rice. I was transformed. I am transformed. The Ben Johnson who walked off the beach was not the same one who began the day. I happily ate my shrimp shack goodness, and sunk back into the sun as it lowered into the sea.

href But what happened to that Ben Johnson? He was the guy who would have been the first in the water, with his shirt and pants flying off leaving nothing but footprints and a spray of sand! He was the guy you’d have to peel out of the water long after the sun has gone down, and lure him out with promises of bonfires and cold beers. If you were looking for Ben Johnson, the usual places would be the Beach, the Gym (wrestling practice), the Pub & Sub, or in class. Now, I’m tethered to my work station, typing memos, or giving briefings or coordinating with vendors for medical supplies. Endless are the expectations of superiors, and endless are the fires I am constantly putting out.

I have had tremendous achievements in my 27 years. Few dismal failures. I am more than happily married, have great close friends, have a great job, and am still rising to the top of my potential in the workplace…but maybe that’s not enough. I can’t help feel an enormous longing for the Ben Johnson I used to be. The Ben Johnson who didn’t have anything but aspirations of excellence, with a driving competitive edge that kept me grounded but eager to go farther. That Ben Johnson is inside of me, and is slowly scraping back to the surface.
As a member of the Crossfit Ventura Community, I feel that I am part of something greater than me – a united group of athletes who do it to live better. I am part of a culture that is different and greater than average. Than everyone at my workplace, than everyone I used to think whose opinion matters. I am lucky to be a part of a group who genuinely wants me to get a personal record every time I pick up a barbell or climb onto the rower. I feel lucky to be a part of a community who cares what I had for dinner, and how much I slept last night or asks me what’s new because they care, and not to fill the silence.
I am afraid. I am afraid of today’s workout, not what negative feedback my boss may give me on my latest memorandum, or feedback on the speed of my chest compressions on a CPR dummy. I am afraid of not doing going faster, lifting heavier, or being better, when I know that I should. I am afraid of losing to me, not to the other team. I am eager to improve my form. I am eager to improve my life. I am eager to do hard things. I don’t bother trying to explain this to people who do not speak the lingo. They couldn’t understand.
Another thing occurs to me. I don’t care what teams are in the playoffs or who wins the superbowl. I’m busy with important things.

30 Aug 2009 - "Murph"

2009-08-30T12:50:00.000-07:00

Coming back and rediscovering my blog is entirely motivated by the after-effects of today's workout. With that being said, let me show you a picture of the aftermath of today's WOD (workout of the day):

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

WOD: 59:52

I'm not sure I was into the first mile that we started at, it took me over 10 minutes to run, and I was a little scared that I was off course because I hadn't run at the new gym yet...At about 30 minutes into it, I ripped my right hand, and about 3 minutes later, I ripped the left one pretty bad- far worse than the right one. After grinding through the pull ups, pushups, squats that last mile took me nearly 18 minutes. Pretty tough. My hands hurt like hell.

On the hero wod. When I was deployed to Afghanistan you could always know who the Navy SEALS were. They were the buffed out bearded dudes sculpted like Greek gods, pretty much doing whatever they wanted...the toughest guys on the base. I tried to keep thinking to myself that Lt. Murphy did this for fun. It makes sense that a SEAL came up with something this simple yet grueling.

For more information on Navy Lt. Michael Murphy Click here: http://www.navy.mil/moh/mpmurphy/soa.html

Say hi to your mom for me.
bh.

Get in the water.

2009-06-12T07:23:00.000-07:00

So, back from Texas and everything is great at home. I've started my 2nd class for my MA, and I'm sure it's going to be just as tough as the first. I'm glad to be back, and my hands have healed up pretty great from those grueling workouts in CFWF. I'm back to the really tough programming by Colin and Huff. Great stuff.

On Tuesday, I got in the water for the first time in over a month. It felt amazing! I only swam about 1000, but man it felt great to get in the water. Maybe I'll surf a little this weekend. This BBQ is going to be SWEEEET.

bh.

I'm finally home.

2009-06-01T06:59:00.000-07:00

Well, after 5 long weeks at Sheppard AFB, I'm finally home. I got home on Friday night, near midnight, and I was never happier to be home. I had some really good experiences there, met some really neat people, and learned a lot about myself and the Air Force in general.

The best part about being there was getting to work out at CrossFit Wichita Falls with Justin Lascek, and Mark Rippetoe. In March, I set a PR of Crossfit Total of 885. Just a few months later (yesterday) I did a CFT of 945, crushing my last PR! Maybe those crazy guys in Texas are on to something...

CrossFit football. Sponsored by Crossfit Ventura Intramurals.
Good times.

From Drop Box

words.
bh.

Sheppard AFB Day 31

2009-05-26T20:24:00.000-07:00

CFWF WOD
7 Rounds for time
10 24" Box Jump
10 RKBS (2 pood)

9:33
That was hard.
bh.

The Giving Tree

2009-05-24T20:40:00.001-07:00

Sheppard AFB Day 29

2009-05-24T20:11:00.000-07:00

Ya, so Charlie the Unicorn:

Part II

Part III

oh, how much do you love noodles?

Regular

2009-05-21T20:32:00.001-07:00

So, I'm watching the Lakers Game, and I just saw this commercial, and it made me smile. I figured I would share it with y'all (It's a Texas thing).

bh.

Sheppard AFB Day 25.

2009-05-21T19:44:00.000-07:00

HEAVY WOD LIKE A MOFO:

Squat
285x5x2
225x5x1

Bench
245x5x3

Dead Lift
345x5x3

HOLY SHIT
I've been reading some of Rippetoe's replies to some of the dumbest questions you've ever heard here:

http://strengthmill.net/forum/forumdisplay.php?f=36

Example Question:
It seems that everytime I start lifting I get sick as a dog. Yesterday I did my first session, Woke up today with a sore throat, headache, nausea, and sore Joints. It might just be bad luck, but maybe I'm missing something (lack of vitamins maybe?)

Do you suggest anything for trainees who seem to get colds, and flus more often then usual to take (Maybe shoveling down vitamin C would work).

Thanks.

Ripp's answer:
It could be that your immune system is particularly sensitive, that you are particularly sickly, or that barbells carry germs. Which might it be?

Good shit.

I'm wicked pumped to see Terminator tomorrow:

I miss home.
bh

Sheppard AFB Day 23

2009-05-19T18:18:00.000-07:00

Hi Friends,

CFWF
"The experiment continues."
WOD
4 rounds for time of:
- 10 power cleans (135#)
- 400 m run

15:05
Shit, that was hard.

I miss singing.

There's this new show on Fox called Glee. Pretty funny for girlymen like me.

Also, I'm pretty stoked on seeing the new Harry Potter with KP when I get home.

11 days left.
bh.

Sheppard AFB Day 22.

2009-05-18T19:44:00.000-07:00

CFWF "The Experiment"
Squat: 3x5 275
Press: 3x5 175

Interesting. More to follow.

I've always thought so highly of Ms. Ray.

Sheppard AFB Day 22.

2009-05-17T15:35:00.000-07:00

Hello Friends.

WOD:
Row 1000m
Then,

5x for time
10x35#dumbbell snatch (5 each arm)
10 20# wall balls
10 push ups

8:58

Go Lakers!

From an interview with Rip-
Q: This is as SERIOUS, question... life and death. Are you a trekkie Rip? Be honest.

A: I watch the show, yes. Okay, fuck you. I am one of the proud folks who, at the age of 9, 10, and 11 were privileged to watch the first series in its entirety every week without missing a single episode. Mr. Spock raised me, Captain Kirk taught me about women, and Mr. Scott is responsible for my malt whisky habit. I have not watched TV hardly at all since about 1980, but I did see all of the Next Generation shows. I have no use for Deep Space Nine, Voyager, or Enterprise. Once again, fuck you.

say hi to your mom for me,
bh.

Sheppard AFB Day 21

2009-05-16T21:05:00.000-07:00

Green Day on SNL tonight. Sweeet!

So, I went off base for dinner tonight with one of the pipeliners, Joe Risilli. He's one of my problem children, and I figured he needed a little counseling. I'm pretty sure I fixed him.

Speaking of SNL. Enjoy this video as much as me.
bh.

OH man!

and this:

words.
bhh

Sheppard AFB day 20

2009-05-15T17:19:00.000-07:00

Wow, Fridays are awesome. All I pretty much did today was stand around in the Texas heat and pretend to to medic stuff.

CFWF WOD:
100 pullups for time.
11:48

the beautiful result:

AAAAAAND NOW...rum and Angels and Demons!

More to follow.
bh

Sheppard AFB Day 19

2009-05-14T19:43:00.000-07:00

Feelin' a little better today, I'm still only at like 70%, but I'm worlds better than yesterday. Also, today's fieldwork was interesting. Whatever happens, we're trying to only go outside when it's under 95 degrees. It's gonna be hot when I'm back here in July.

I reeally miss my wife today. I also miss the Max and the Moose.

Breakfast
2 egg + 1/4 eggwhite omelet. w/ Tomato, mushroom, bell pepper, onion.
2 turkey saucages
1 red apple
2 8 oz. glasses water.

pepper to taste.
delicous.

Hoover maneuver: *a combination of the heimlich and rescue breathing between opposite sexes.

*This is pretty much all the science that is required to be awarded a liberal arts degree from an accredited university.

WOD: DL 3x5
285-315-335

Then,
Hooverball 5 rounds (3 on 3).
Hooverball rules:
http://en.wikipedia.org/wiki/Hooverball

THE SMALLER LESSONS OF CROSSFIT
Brandon Oto

1. CrossFit is very, very hard. Unlike most things, it does not get easier and may actually get harder. This is a daunting prospect.

2. You can learn to CrossFit extremely well on your own with the internet as a resource. However, it will add 6-12 months to your learning curve and 1-2 injuries along the way.

3. You can work out on your own, but working out with others is almost always far better.

4. The impressive feat is not digging deep and pushing through pain at the end of the workout. Anyone can do that. The impressive feat is hauling ass as you reach the middle -- right after you realize what's ahead of you and how much you already hurt.

5. The impressive feat is not going balls-to-the-wall in a single workout. It's doing it the next day. And the next. And the next. Forever.

6. The hardest part of training is consistency. It is also the most important. You can do nearly anything if you show up every day.

7. Everyone needs to rest. Your body is not a machine. (Look at how many people take a week off and set six PRs when they return.) Your mind is not a computer. (As Garrett Smith likes to point out, continual stress is not actually healthy.) "Burnout" is physical, mental, emotional, logistical, and a little bit like combining ennui with despair. When you no longer want to work out, rest.

8. If your breaks start cropping up constantly, either take a longer one (or a different training focus for a while) or just slap yourself and stop slacking.

9. The fewer mundane obstacles to working out, the easier it is to be consistent. If there are two gyms in your area and one is a little better but farther, go to the nearer one.

10. Try music and see if it helps. Try planning out your workouts (picking a time to shoot for and breaking down how you'll get there) and see if it helps. Try the supplements and see if they help.

11. For 90% of us, diet is crucial to good progress. For the other 10%, diet is crucial to reaching elite levels.

12. Keep your nails trimmed short but long enough to comfortably cover your fingers and toes. Too long will get broken; too short will cause bleeding when, say, you use a hook grip. File your callouses every time you shower.

13. Chalk is better than gloves except to cover a wound, which tape does better than either except for holes in the web of your thumb.

14. You don't need as much chalk as you think. You keep rechalking because you're a spaz and the bar is scaring you.

15. The workout will last only a little while and you will feel happy again within a few minutes afterward. This is the only positive thought you can have while you work, but it is the important one.

16. The fear leading up to your workout can last many times longer than the workout. Find a way to manage this or CrossFit will begin to dominate your life.

17. Do not let CrossFit dominate your life unless you are a coach or trying to be the first sponsored pro CrossFitter.

18. The paradox of CrossFit is that it is an isolated system that attempts to make you better at everything else. If you never leave that system, you will forget the point. Regularly "step outside" and play a game of basketball, drop in on a step aerobics class, climb a mountain, or arm wrestle everyone in the bar. Sometimes you need to be reminded that you're extremely fit compared to everyone who's not a dedicated athlete, and that the gallons of sweat you've exuded have accomplished something significant. Call it ego or anything. The best CrossFitters may not need this, but they get the ego boost of beating the rest of the CrossFitters anyway.

19. Regularly learn and play new sports.

20. By the time you are an advanced novice, you will begin to learn your strengths. By the time you are intermediate, you will know most of your weaknesses. Addressing your weaknesses is the only way you will become advanced.

21. Logging your workouts is a little silly at the very beginning, but the sooner you start, the more data you'll have later.

22. You can push harder than that.

23. If your Olympic lifts are more or less correct, but still limited by form, the problem is probably the bar path.

24. Buy Starting Strength right now. You're doing it wrong.

25. Half of the reason your workouts suck is because you're not strong enough. Get stronger and your "metcon" problems will diminish.

26. Strength develops fast at first then slows at the intermediate level. It takes a long time to lose.

27. Metcon develops quite fast, as long as the strength exists to express it.

28. Technique can take a long time to develop or not very long, depending on many variables.

29. That place you're usually sore is where you're weak.

30. Your grip may or may not limit you right now, but at some point it will if you're not proactive about developing it.

31. When comparing yourself to other CrossFitters, understand that some of them are lifelong athletes and some of them did nothing before this. The difference in terms of progress between these groups is massive.

32. Muscular endurance is always a factor.

33. Very few things improve without focused effort on them.

34. Extremely intense and consistent effort on WoDs is a fast jetstream to improvement.

35. A lot of stuff on this forum is useless, but there is at least one person who knows anything you want to know. Search first, then ask, read all of the responses, pay attention to the ones that make sense and match what you already know, and ignore the ridiculous ones. In this way you can learn nearly anything.

36. Spend time with other websites, forums, and resources to understand the non-CrossFit perspective.

37. You're not fully extending at the hips when you Olympic lift, and you're bending your arms too soon.

38. Everyone has cheat meals. Find out if you do better with small cheating or big cheating. The advantage of big cheating is that you feel like crap afterwards and the food looks gross again, which will help to remind that it's not so great after all. If you cheat small, this is not an excuse to cheat often; that's not cheating, that's just a mediocre diet.

39. Seek out new foods and new ways to cook them, or you will lose your mind with monotony. Everything you walk by in the produce section should be something you'll eat.

40. Canned salmon or tuna is a good emergency protein source when you're in a hurry or haven't shopped. Some cans of salmon are exactly five blocks.

41. Determine how much of your carb intake you can get through low-density vegetables without exploding or going insane. Get the rest with fruit and don't worry about it.

42. Expensive extra virgin olive oil is a waste if you're just stir-frying with it.

43. You can stir-fry anything but "anything" will usually be mediocre.

44. Salt improves everything and is almost always necessary.

45. Looking into a mirror with your own eyes is a very unreliable method of judging body fat and muscle mass.

46. You're not supposed to have a chronic pain. You're doing something wrong or you have an injury. Deal with it.

47. Running and swimming are very hard, very specific in terms of metabolic and muscular development, very technique-dependent, and you need to work on them more.

48. If you're on this forum, you are probably spending too much of your time and attention in the zone of CrossFit. If you do this in the long term, this essentially means you are dedicating yourself to training for a non-existent life.

49. There is nothing like gymnastics rings, a Concept2 rower, a jump rope, or a medicine ball. When you sub for these, you're doing a different workout.

50. Everybody is different.

say hi to your mom for me.
bh

Sheppard AFB Day 18.

2009-05-13T19:32:00.000-07:00

Sick still.

Interesting part of my day. Here's Rip being interviewed by some buff dude:

My new lifting shoes feel a little awkward, but make a huge difference.

WOD:
SQUAT 3x5
205-225-245

PRESS 3x5
135-155-175

Angels and Demons Tomorrow! Sweet.
If you see my wife, tell her I love her!!!
bh.

Sheppard AFB Day 17.

2009-05-12T16:14:00.000-07:00

WOD:
2 mile run (while on medication for Strep throat)
19:11

Ugh, I feel like shite. It's about 89 degrees with super freakin' humidity. I'm all over the track like a bumble bee...that was pretty hard.

So, check out today's video (it's a follow up on yesterday's video):

I have no idea where I come up with this stuff...maybe the internet knows.

So, for dinner, I went to Buffalo Wild Wings and I ate bad bad bad. I also had 3 beers. So, now...all of my medicine has worn off, and I'm all congested again. So, gonna take some nyquill and get to bed!

Word.
bh.

Sheppard AFB Day 16

2009-05-11T17:55:00.000-07:00

So,
I'm freakin sick as hell. It's strep throat. I haven't worked out since Friday. Yet, on Fri, I got a PR on Fran (8:10).

My master's degree is making me crazy. While I'm here, I've been working my ass off on both courses (military and civilian). Aside from working on study groups as the class leader here, I have been struggling to get to CFWF daily to kick out a WOD!

But now I'm sick.

But I saw a really funny video on youtube today.

bh.

Sheppard AFB Day 15

2009-05-09T20:12:00.000-07:00

Interesting day.
I slept in until about 11, something I never do anymore. Went to Mcallister's cafe or some junk, then went and saw the new Star Trek. It was amazing. It had everything you could ever want. Anywho, I think I'm getting sick because I have a headache, sore throat and I'm slightly congested.

More to follow.
bh

Sheppard AFB Day 12

2009-05-07T14:53:00.000-07:00

Dearest Readers,
I must admit today was a tough one. Anyone from the we west coast who watched the Lakers Squeak past the Rockets on the west coast, it ended at what time? Nearly 11pm. Here it was approaching 1am.

Agenda:
Wakey 0515
Breakfast:
0600
2 egg omelet w/ cheese/ham/mushroom/onion/green pep
2 slices turkey bacon
1 apple w/ peanut butter

lunch:
1 Banana
6" BMT Subway Sammich
1 Lean Pocket Pep Pizza *Still Hungry*

CFWF:
Squat 3x5: 235#
Dead Lift 3x5: 275#

then,
5 rounds for time:
- 3 push presses 135#
- 6 pull-ups
- 9 clapping push-ups
6:35

All I Really Need to Know I Learned from CrossFit:

* Some things are hard (burpees), and will always be hard (burpees), so you might as well get them over with (burpees).
* The tough stuff won’t kill you, but it might feel like it.
* Every day brings a new opportunity to test yourself.
* Naps are good for you.
* Break big problems (Murph) into small tasks (5 pull ups, 10 push ups, 15 squats).
* It’s OK to cry, just don’t quit.
* Everyone needs a cheat day now and then.
* Hard work is a lot easier if you share it with others.
* Calluses are medals. Torn calluses are trophies.
* The things you don’t like are probably the things you need to work on the most.
* Listen to your coach. They can see things you can’t.
* If you can get your arms around it, you can probably move it.
* You’re never as alive as when you’re testing your limits.
* Sometimes all you can do is try your hardest, and sometimes that’s enough.
* And best of all, when you work hard good things happen.

Sheppard AFB Day 11.

2009-05-06T18:47:00.000-07:00

Important things on breathing:

CFWF:
3x Max dead hang CHIN-up.
5-4-2.
then,
10 more chinups
2-2-2-2-2
then,
work on standing pushups.
bh.

10 Physical Skills

1. Cardiovascular/Respiratory Endurance- The ability of the body systems to gather, process, and transport oxygen.
2. Stamina- The ability of the body to process, store, deliver, and utilize energy.
3. Strength- The ability of a muscular unit, or combo of muscular units to apply force.
4. Flexibility- The ability of maximizing range of motion at a given joint.
5. Power- The ability of a muscular unit, or combo of muscular units to apply maximum force in minimum time.
6. Speed- The ability to minimize the time cycle of a repeated movement.
7. Coordination- The ability to combine several distinct movement patterns into a singular distinct movement.
8. Agility- The ability to minimize transition time between one movement pattern to another.
9. Accuracy- The ability to control movement in a given direction or at a given intensity.
10. Balance- The ability to control the placement of the bodies’ center of gravity in relation to its’ support base.

Sheppard AFB Day 9.

2009-05-04T18:21:00.000-07:00

Tough day in class.

CFWF-
1.5 pood KBS
10 KBS, 1 BURPEE
9 KBS, 2 BURPEES
8 KBS, 3 BURPEES
7 KBS, 4 BURPEES
6 KBS, 5 BURPEES
5 KBS, 6 BURPEES
4 KBS, 7 BURPEES
3 KBS, 8 BURPEES
2 KBS, 9 BURPEES
1 KBS, 10 BURPEES

6:10

Day 5 Wrecked.

2009-04-30T18:27:00.000-07:00

Hello,
Whatever happens, tell the pipeliners to do the right thing, and to have integrity. They get off on that shit.

WOD:

15-12-9
Dumbbell Hang Power Cleans and Jerks (60#)
Burpees to Box Jumps

7:04

WTF? Where’s the QOD? I wanted to vote.

Screwet, here’s the Official bh QOD:

Why are all of the benchmarks named after girls?

a. Because girls are crazy just like our workouts.
b. Like a hurricane, Short and intense, these workouts are supposed to knock down levies.
c. It’s pretty much the same thing they do in Russia, where Giants of Fitness are born.
d. They represent many of Glassman’s pas relationships.

You aren't eating enough.

bh.
Post time to comments.

Day 4

2009-04-29T18:15:00.000-07:00

The day was spent on Lockdown due to weather. That means, there was a tornado warning most of the day, and we were instructed to stay in the class ALL DAMN DAY! This was ridiculous.

What else do I have to report? Well, I guess I can tell you all the workout of the day... it's pretty sweet!

CrossFit Wichita Falls
WOD:
Tabata Dumbbell Hang Power Snatches(32#)
10-10-10-10-10-10-10-10
Tabata Box Jumps (24")
12-10-10-10-9-7-7-7
Tabata Push-ups (Rx'd)
24-19-14-12-10-10-10-10
Nothing like a good snatch.

where I spend my afternoons:

I miss my wife.
bh.

Day 3

2009-04-28T18:19:00.000-07:00

WOD:
Death by Powerclean. 60Kg
13 minutes. 91 total.

Rip says to a group of us:
You know what I think about this whole what's it called, Pig Flu or some shit? Swine flu is it? Damn near nobody can get it in the US. All the people confirmed to have it is in Mexico. Oh, and Mexico, I pretty much guarantee that because of all this horse shit, their government is gonna declare marshal law. I'd put money on it.
Female in the group:
So, should we go to the hospital if we have the symptoms or anything?
Rip:
If you're a Mexican, sure. (Gesturing at me) You're pretty much the only one with a legitimate concern.
Me: I'm not a Mexican!
Rip: Whatever. (Walks away).

Where did this crazyness happen?

it was here:

Tired and have to write a paper.
bh

Day 2

2009-04-27T03:34:00.001-07:00

Hi.
When I woke up this morning, for good (I woke up several times throughout the night without any good reason. Weak) I made it my first priority to go to the gym to make a routine out of it.
At 0440hrs I approached the Gym to find that the gym doesn't open until 0500. So, I took a few laps around the building to warm up/not be bored. I could see the workers in there just sitting around. I wanted so bad to just go in...

0500
I made myself cozy with a squat rack and 3x3's (155-185-205). Afterall, I'm not really sure what to expect from today's crossfit wichita falls workout. I ran a 1.5 miles on the treadmill and called it.

Class was interesting.
The kids are...kids. I'm the class leader which puts me in a weird position because I have to be in charge of 12 kids. Fun! Our instructor has a really bad southern accent, which makes me not want to listen to her. She said a few funny things:
1. Can somebody borrow her a pen?
2. I so do love me some chocolate coffee.

If I keep a positive attitude it will all be over soon.
On a lighter note:

CrossFit Wichita Falls:

Row 1K
1:44

WOD:
For time:
3 Rounds
A “Helen” Variant

- 400 m run

- 21 KB swings (24kg/16kg)

- 12 pull-ups

We will rest 3 minutes between each round.

3:19
3:41
4:02

The owner's name is Mark Ripptoe. He's a monster, and to be honest, I'm a little afraid of him.
Rip(to a smaller guy in the group): What did you eat for breakfast?
Guy: Um, some egg whites and a pear.
Rip: Lunch?
Guy: Um, 2 chicken breasts.
Rip: I'll tell you why you're not recovering fast enough, you're not eating enough.
Ben: I had a double whopper and fries for lunch.
Rip: Well, what's goin' on with you is a little different, but man, for a guy your size to do kippers, it's a wonder your hands aren't ripped to shit.

Schoolhouse:

Home for a few weeks.

More to follow.
bh

Sheppard Adventure Day 1

2009-04-26T18:22:00.000-07:00

So, the one thing I have to complain about is that my TV is fucked. I'm supposed to be watching the Simpsons, but there is no FOX network TV, and so I'm watching the new Futurama. I'm unimpressed.

So, my day:
0330 Wake up.
0400 Leave Beach House
0500 Wait in line for 30 minutes...my baggage weighed 49 pounds. The lady at American Airlines asked if I had a scale. I told her no I was simply confined to the size of a well built piece of luggage. Witty.
0530 Eat Bacon and egg crossantwitch from Burger King.
0545 Board Plane - I got upgraded to FIRST CLASS!!! Free Mimosas!
0645 Plane Take off!

Um...arrived at Dallas around Noon, and didn't eat anything, just sat there reading like for 4 hours.

So, I'm reading this book, "Big Boy Rules," It's about Gov't Contractors in Iraq. Pretty interesting so far. I'm pretty sure I'll finish it in the next couple of days.

Arrived at Wichita Falls around 4pm, took a 9 dollar cab ride to Sheppard AFB, and got to my hotel room around 5.

Went to Buffalo Wild Wings and had a Blackened Chicken Salad for Dinner.

Now, I'm all tired and I'm going to bed early so I can get up and workout with Guzman. I wish I could upload this picture I'm trying to share. I'll have some time to figure it out tomorrow, I'm sure.
bh.

PS - For some reason, the terror level is high in Wichita Falls, TX. Watch for terrorists.
bh.

the year of the blog...

2007-01-12T05:41:00.000-08:00

So...How is this better than myspace?
bh.