Front Squat?!

It's been several weeks since I've worked out twice in the same week. I was challenged today that the primary reason is not busyness but laziness. I'm writing to encourage you several things: if you're into working out, but lifts and weights and gyms scare you, just take one step at a time. That's what I'm doing, and it's working. I'm not huge, I don't play competitive sports, but I'm growing in strength and determination every day.

I 'earned a few things about me in the last month: I'm afraid of pushing my time, and myself when I'm worn down... but that's when I need the energy boost and mental stretching the most.

So I pushed hard at the YMCA in North Wichita.

Warm Up was 10 Pushups, and 10 Burpee Pullups.

Then, I tried my first goal: Front Squat. 

The front squat, overhead squat, and push press are all part of training myself to be able to do an Olympic lift known as the Clean. It sounds simple, but it scares me, I can't seem to do one right yet, so I'm working on the movements. (advice from crossfit.com demo's)

Do you see the elbows? That's freakin hard for this skinny guy to do! So, I started with just the bar, practiced the motion, and then added some weight. I topped out at 75lbs, but nailed about 30 reps, so I could definitely add weight. I think I was concerned about getting the form down. I normally don't squat a lot of weight, so it was a BIG achievement for me.

to finish Paying-Myself-For-Not-Working-Out, I did 30+ push presses, 20 knees to elbows (core), 100 Jumping Lunges (personal best) and carried 2 x 40lb dumbbells (also personal best) in the farmer carry, rack carry, and waiter carry (ala zacheven-esh.com, basically an upper body/core assassin!).

What are you going to learn this week?

Getting warmed up.

I got home tonight with an hour to myself. I vacillated between reading a great Sherlock Holmes novel, playing the video game that's been calling my name, and going to the Y before everyone got home.
I opted to grab my jumprope, 45lbs of Dumbbells and headed to the backyard!
I'd been reading a e-book by Zach Even-Esh, that he sent for joining his mailing list. It is called "Freak Strength" and it coincides with my Cross-fit/Intense workout fanaticism. He talked about farm boys and old school strongmen and how they worked out compared to contemporary gyms with "fancy machines that isolate muscles, but don't do a thing for real workable strength." He talked about lifting rocks and logs, and people climbing his climbing rope and telling him it was too short. I felt inspired and cranked on some weight to the dumbbells.
I've discovered this exercise that involves lifting and pushing the dumbbell over your head, keeping it there and basically going for a walk. It's called a waiters carry or an overhead carry if done with two. Oh man, I was by myself, but I yelled and pushed like I was training with a coach.
In fact, when I finished that, what was supposed to be the grand finale to my routine today, I decided to try a few "dumbbell snatches" to work the same muscles. Keeping up with my dumbbells, I threw in 50 "Goblet squats" and 50 Pushups of varying heights. I didn't accomplish anything stellar, but my core and arms are upset and my legs are rather jelly. I feel warmed up for something big Tuesday morning!

Get inspired, do something big, but don't forget to warm up!

Man Stuff

I've had this overwhelming desire to... stop sucking. I've been out of shape, in pain, and generally not felt very good. We all know when we feel like this we pass on our feelings in all of our communication. I've gotten sick of feeling rotten. The first thing I did was agree to get a YMCA membership for my wife and I. Access to the classes and the free training sessions made the monthly cost easily worth it. Next, I started researching working out on my own. I get bored easy, and the same routine will last about 2 weeks, especially if I don't think I know what I'm doing. I've tried various workout schemes with videos and spreadsheets to mark my progress, and I've not been able to stick with ANY of them.
Next, I have sought out people who are PASSIONATE about physical fitness. ArtofManliness.com had some guess posts by Chad Howse (How to Catch a Purse Snatcher) on Heroic Skill Workouts. I was enthralled; here was a TOUGH workout that had a marked purpose and a measurable goal to achieve: I should be faster and "ready to go" all the time. I nearly threw up the first two times I tried to do the workout. But I kept trying. Then, I realized I didn't know how to do all the exercises, so I started finding videos on "dead lifts" and "cleans" and "jerks." Surprisingly the last one is not the guy at the gym who stays on the same machine for 2 hours...
This led me to http://www.crossfit.com/. For those of you who are crazy AND physically fit, this website is like a drug. It's a style and method of working out that a lot of athletic coaches and military folks use because it's intense, and the goal is "increasing work capacity," not just look pretty. I would love to have a workout make me muscular, AND I can accomplish more, last longer, and enjoy the work rather than dread going to a gym for another routine. This is the place that get me started on INTENSE. They suggest in their FAQ that you learn the exercises slowly, focusing on getting the form right over jumping in head first. It's a great idea, because doing squats with a 45lb bar above your head, or walking through a gym with 80lbs of dumbbells above your head can be dangerous if you're trying to show off. But, it's a TON of fun to have big muscular guys look at me like I'm crazy when I do Burpee Pullups at the Y (look em up if you have no idea what I mean).
So, I've decided to Go Big or Stay Home, and I'm sick of staying "at home" on the couch. Can I inspire you to get inspired? Learn something new, find a friend to wake you up or stay up late and get some jumprope or dumbbell carries into your life!!!

The lie of the Epic Moment.

Mother Theresa said "We can do no Great Things, only small things with Great love." We can't inspire youth with a few epic moments and then sit quietly and behave the rest of the time.
I've observed that an Epic moment can so capture someone's attention, that their life may be opened for an instant to the changes only the Spirit can orchestrate. I've strived to create the right environment for these to happen with people I discipled and lived with. Pivotal Moments I call them. Yet, I wonder how effectual and lasting they really are. Can a pot quickly heated stay warm long? Does a shallow wind push a sail far? No, but a constant heat and a constant wind provide long term results.
 The effectiveness of any activity is diminished when it is not regular, not constant. Lifting weights, doing calculations, loving your spouse, all find me clumsy if I don't make a lifestyle of them. You may say, "I often do good deeds, and bring others with me!" But I ask, how do you speak to your family, or to those serving you in public? Do you; by sheer example; teach those in your influence that Christ is alive and passionate for his Bride? A God who heals on the Sabbath, and forgives Adulterers and crosses a sea for one deranged man in a graveyard?
I am still fond of Pivotal Moments; I find them to be orchestrated by Holy Spirit at just the right time in others lives. Yet, the lasting power of my words and actions in those moments is backed by the life I live.
Consider Paul's letter to the Ephesians:

Therefore put on the full armor of God, so that when the day of evil comes, you may be able to stand your ground, and after you have done everything, to stand. ¹⁴Stand firm then, with the belt of truth buckled around your waist, with the breastplate of righteousness in place, ¹⁵ and with your feet fitted with the readiness that comes from the gospel of peace. ¹⁶ In addition to all this, take up the shield of faith, with which you can extinguish all the flaming arrows of the evil one. ¹⁷ Take the helmet of salvation and the sword of the Spirit, which is the word of God.
 ¹⁸ And pray in the Spirit on all occasions with all kinds of prayers and requests. With this in mind, be alert and always keep on praying for all the Lord’s people. ¹⁹ Pray also for me, that whenever I speak, words may be given me so that I will fearlessly make known the mystery of the gospel, ²⁰ for which I am an ambassador in chains. Pray that I may declare it fearlessly, as I should.

He speaks not of hastily putting on armor in the heat of battle, but of Living a life of Truth, Righteousness, Readiness, Faith, full acceptance Salvation and of knowing the Word. We cannot pray only when we are in crisis, but must cry out to God with "all kinds of prayers and requests." We must live our lives watching for opportunities to introduce our youth to the Creator. If I only live "epically" when those I influence are near, then I am not really living epically, I'm playing a character. I'm not possessing the Character that changes lives.

Going simply

It's been awhile since I posted personal coffee goodness on here. There's a journal of sorts, almost a ledger of my coffee education. A simple $0.99 bound compendium of whatever I have learned since trying to figure out how to brew a shot of espresso last year. My brother jokes it will be a guarded family secret. I laughed, until I realized how little people know about making coffee. Often, they simply want to drink it.
I've come from a thrift store steam power machine; that sometimes gives me good pulls; to a donated French Press and back. Now I rest with that $7 steam machine steaming my milk for chai and lattes, and a cute aluminum Moka pot taking care of the effortless espresso. Our drinks are consistent, the syrups homemade whenever possible, and friends are often eager to learn the newest drink mix (Bethany's favorite is a Vanilla Cinnamon latte, with the syrup and cinnamon on the bottom of the cup so it rises with the foam.)
I've learned for me it's not about perfection or expensive stainless appliances. I'm happy with flavor, consistency, and fresh roasted beans.
So, where have you been? Where are you now? What's important in your life (besides coffee?)

Death by Chocolate

Cocoa Dolce – Bradley Fair - Wichita, KS

Cocoa Dolce is a fine chocolate shop that sells coffee, not too be confused with vis-versa. We ordered a caramel latte and a Chocolate Mint Mocha, and 3 chocolates including one with curry. Our waiter carried our Grande size mugs out on a blue wooden tray, and our chocolates in a chic white porcelain coaster. The chocolates were decadent, and I think the coffee was supposed to be. My wife's tasted like it contained coffee, but was overly rich and sweet from the caramel. The shots of espresso were barely detectable in my mocha , amidst the milk and albeit nice tasting cocoa. I believe they use a house blend for the cocoa, as it was not powder or syrup, but again, too much milk in too large of a mug for my taste. Probably a fantastic hot cocoa. The local roaster supplying their beans has changed management, and we should see a new brand in the store soon. Hopefully it will be a better roast, providing some much needed punch to the large sweet treats offered as lattes.

The atmosphere was perfect. The pathway to the counter was lined with different treats and gifts, and behind the chocolate and girls taking orders a selection of wines and beer. Different sizes and shapes of couches and chairs, all following a rich theme of colors and décor create a cozy place to talk and work. The walls were tastefully hung with different colors and pictures all reminding me it was a coffee shop deep down, despite my dissatisfaction. In the back are numerous articles and awards the owner has won as a chocolatier. Her chocolates are sold in fine wine bars in Philly, and shipped all over at her customers choosing.

Perhaps I am too exacting in my standards for coffee, and I will try the cappucino next time, as any new shop always gets three strikes before they're out, but this little place will remain for it's uniqueness and chocolates.

Gettin Busy in the Kitchen

If an organism is not growing it's dying.

As a human being, I know I'm growing when I'm learning. It's expanding my mind. This year I've decided to take action and learn something out of my comfort zone; cooking. I need recipies, and measurements, and well, I just work better with things that are precise. I'm sure there are some great cooks out there who are very precise, but I see the world of cooking being best, when "gut" and "intuition" are applied. Bethany frustrates me because she can cook a meal to make Red Lobster or the local steak house go out of business. And she does it mainly by guessing!!!

So, I've decided to apply my mind and energy to learning to cook something new each week. It's a simple process; I get hungry, I look for a simple recipe, and I learn the basics.

I watched a youtube video of a French Chef making "the perfect omelette." Here's one with Jamie Oliver that's close. I practiced that for the last 3 weeks. Now I'm throwing veggies and spices and whatnot into it and MAN do I look forward to that 30 minutes before I go to work when I make and enjoy an omelette.

I'm also working on Asian sauces. Stir fry was a staple growing up, but mom didn't often make elaborate sauces from scratch. I like to take things a step further, and my wife's palatte appreciates that! So, I've made a ginger/soy type of stir fry sauce, and almost was picked up and swung around the kitchen when Bethany figured out I had learned to ACTUALLY cook (her interpretation of my spaghetti and scrambled eggs and such was that was not really cooking. I now agree.)

So, be brave, learn something new. Watch a youtube video and TRY SOMETHING SIMPLE. The latest experiment has been chicken in a Sherry sauce (cooking Sherry). I totally screwed up the first try, but the second attempt, well, I'm jumping up and down to go eat it. I know they may not always be that easy, but I'm going to keep trying.

Let me know what you've tried!