Homemade Parallettes

So after my first attempt of making a medicine ball I caught the bug to make my own parallettes.  This week has been crazy busy with school so after I finished my test this morning I was itching to release some creativity.  I found a good free reference on the Crossfit Journal that you can find here if you're interested.  Then I went to out the home store and bought my supplies.  I only needed the PVC which came out to $23ish.

Once I had everything all that was left was to measure, cut, and piece together.  You could cut the PVC with a fine tooth hand saw, but I ended up using my saw-zaw.  It buzzed through the pipe like butter and made for quick work.

There are two 24 inch, four 8 inch, and eight 5 inch sections when it's all said and done.

Here is everything after I cut it all up.  You'll notice that I'm missing two 5 inch sections.  Well I'm not sure how it happened, but I didn't cut the last cut.  You can see the left over pipe on the top corner of this picture.  Good thing I didn't mess up because every inch of the 10 foot pipe was used.

After cutting all that was left was gluing and fitting it all together.  Here is one drying on the drive way.

And here are both of the completed parallettes.  I'm very excited to use them.  The Crossfit article even provides a nice list of exercises that they can be used for.  I originally was just thinking full range of motion push ups, dips, and L sits.  Turns out there is a lot more you can do with these.

Anybody else have experience with parallettes or making your own workout equipment?

Gym Work Flop - Take 2

It's Sunday night and after dinner with friends what better way to wrap up our evening than to hit the gym?  Ok well I could think of better things, but time is ticking away on our free passes so that means no rest for weary.  We hopped into the car, cranked the radio, and pumped ourselves up to drop the hammer on the treadmills.  Hopefully with better success than last time we hit the gym.  I mean we're going to a different gym the last time and we're set up with our temporary passes so we should be able to just show up and workout.

It wasn't long before the glow of the gyms lights were in view.  This was it.  Time to do work!  The wall of windows allowed us to see people in the gym and plenty of equipment (functional I might add) open and waiting to be used;  used by me.  I could practically see my name on them.  Hold that thought.  I was still wearing my pullover and didn't want to bring it inside so I ran back to the car to drop it off.  Little did I know that would be only running I would do tonight.  Stacy told me she would meet me inside as she continued to the door.  I took off for car, dropped my pullover, closed the door, locked the car, and turned around to see....Stacy walking back.

She tells me the doors are locked.  Our passes won't open them.  Like a good husband naturally I question the statement.  "What do you mean it's locked?  There's people inside!" and then I continue up to the door like maybe she didn't use the right one or didn't pull hard enough.  Typical male right?  Yea I know what you are thinking "who does this guy think he is"? But it's like a sign that says not to touch a wall with wet paint.  I'm going to touch it.  I had to see for myself that the door was in fact - locked.  It was.  As usual Stacy was right.

So not only did we not get to drop the hammer on the treadmills, but we drove 15 minutes to look like monkeys trying to open a door.  What made it worse was some lady on a treadmill facing the parking lot was watching us finagle with the stupid door!  I could practically see her thinking "oh look at these noobs! They can't take a hint the door is locked and look at this idiot his wife just tried the door.  What does he think he's going to do?" *I try the door* "yeah it's still locked, you should have listened to your wife."

Now I would understand if there were open times posted on the window or something but of course there is none to be found.  So that's it I'm over it.  I'm beginning to think I'm not supposed to work out in a gym.

Veterans Day Parade

Yesterday was Day 5 of the 30 day fitness challenge and the active challenge was to walk an extra 10 minutes.  Easy.  Enter the Veterans Day parade in St. Louis at the Soldiers Memorial.  Stacy and I made the trip into the city and I was glad we did.

We had a great spot in the intersection of 14th and Chestnut looking right down Chestnut toward the Arch.  When the parade started there wasn't to many people so we had a nice unobstructed view.

They even had a Bald Eagle in the parade.  I wish I knew the organization that is pictured in this picture.  I bet they have some other cool animals.

The 932nd Airlift Wing - United States Air Force Reserve Airmen were there carrying this huge American flag.

I'm not sure who this guy was or what war he was in, but he was awesome.  He looked old as dirt but he was walking the whole parade talking to folks along the way and could probably still kick my ass.  Don't know him but I'd interested to hear his stories.  I bet he has a lot.

At first I thought this was a Corvette club, but quickly realized it wasn't. 

Each car had a golden star on the front window and in each vehicle the passengers were holding a picture of a fallen military member (I'm assuming family) riding in remembrance.  Enough said.

I couldn't post this without adding my service of choice.  United States Air Force - AIRPOWER!  They looked good out there marching.  Made me proud.

I love old trucks and cars and this parade didn't disappoint.  I was very happy to see the restored Impala since my dad used to have a white one like it.

The Army showed up with their up in the up armored humvees.

At the very end there were motorcycles.  Lots and lots of motorcycles.  So many that my skills as a photographer don't even begin to do justice.  The sounds was deafening the motorcycles stretched for miles and it was just a visceral awesome sight to see.

Two hours after we arrived I had over 200 pictures on my camera and my face hurt from smiling and the parade was over.  It was a great time and I think the city of St. Louis put on a great display.

30 DCF - Day 4

So this isn't so much about Day 4 as it is about a learning experience I had on my run today.  In order to tell that story I have to tell another so hang in there if you continue to read this.

What are you looking at?

Most of my day was spent in the lab studying for an upcoming test on Monday.  We have to learn lots of muscles, bones of the axial skeleton, and of the appendicular skeleton.  Anyway there are many ways to learn many things as we all know, but you can't beat old school repetition and practice.  This not only works for studying, but fitness as well.  On twitter I follow people that I would call professional athletes.  Some of them might argue that title, but that doesn't matter.  What does matter in the point I'm trying to make.  Which is that they didn't get there over night.  It took years of repetition and practice.  We all have to start somewhere in everything we do.  Whether it's learning anatomy and physiology or healthy living tips.  We all have ups and downs in fitness.  It's not easy.  If it was we wouldn't have the obesity problem we're facing.  There are other contributing factors, but that's another day and story.

So I was exercising my brain for most of the day today.  With today being such a B-E-A-Utiful day it was difficult, but I did it.  I'll go ahead and pat myself on my back now.  Well like anyone who's spent anytime in college they know that studying hard requires study food.  You know where this is going.  Last night Stacy and I made some homemade pizza (mmmm...pizza) and the leftovers were waiting for me in the fridge when I got home from the lab.  Without hesitation I ate a couple pieces and that's all it took.  Next thing I know I'm hunting for Halloween candy like a 6 ft. 3 inch 198 lb armadillo hunting for a nice juicy grub.  Problem was I found the candy and proceeded to feast.  Next thing I know I snap out of my candy craze practically laying in wrappers wondering what happened.  Well I wanted to run today so I thought what better time than now.  Turns out there was a better time, like before I binged on Hershey's and Reese's peanut butter cups.  I was pretty excited to get out, but once I started I was immediately regretting my choice.  My body was stiff, my legs were like lead, and my head wasn't in it.  I felt like I was crawling, barely moving.  I had to pick a house run to it, then pick another and run to it and so on and so forth.  That's how it went for lousy 3 miles.

So how does any of this pertain to repetition and practice.  Well you're not always going to "get it" the first time every time.  There is going to be good days and bad and on the good days you're training your body.  On the bad days I say you're training your mind.  Anyone can run, walk, or whatever on a good day.  Only the dedicated athletes and mentally tough keep going on a bad day because repetition and practice make perfect.

30 DFC - Day 3

30 DFC - Day 3

I woke up this morning to rain.  I love rain and I get the best sleep when it rains.  Unfortunately my happiness about the weather didn't last long though when I saw my active challenge for Day 3.  Today it was "park in the furthest parking space from the door".  Uh...losing!  Do you have any idea how far you can park away from a door at a college?  Good thing there are lots of doors to park far away from! It never said "which" door. Uh...winning!  Ok so maybe I didn't pass that challenge.  Full disclosure.  I didn't pass my my nutrition challenge either.  I was supposed to eat a meal without distractions - no TV, reading, driving, conversation.  Nothing.  Since I check my computer like.....well like someone who checks their computer a lot I couldn't do that.  Otherwise I met all my challenge requirements.  3 outta 5 ain't bad.

Overall Day 3 was a good day.  I am a little sore from yesterdays weights workout.  I've said it once and I'll say it again.  It has been a looooong time since I've picked up a barbell and my muscles are pissed.  Showing off on the bench press is so high school.  Note to self I shouldn't do that again; lesson learned.

In talking with my family they seem to be getting along well with the challenge.  In fact my mom, bless her heart, recruited a co-worker!  Her challenge sheet was out on her desk and her co-worker asked what it was.  I thought that was pretty awesome.  

Alright my brain is shutting down, better throttle back before I start to.."ramble on, and now's the time, the time is now, to sing my song."

Time for bed!

Gym Work Flop

So I ran a 5k back in September and in the swag bag was a free trial pass to a gym.  I know September it seems like forever ago.  It was kind of a trial/get-you-in-the-door-and-join sorta thing.  Well it worked to some degree.  Looking to change things up in my workouts the wife and I took unsaid gym up on their offer.  I'm not the biggest fan of running on a treadmill, but I thought it would be good to lift some weights.  God knows it has been a very long time since I have even looked at a barbell.  So we walk in and at first glance it looks alright.  No creepy spandex dudes gawking at themselves in the mirror, there is no roid raged muscle head hooting and hollering at a squat rack - um...that 800 lbs isn't going to move itself big boy.  Get on it.  Then we met the lady at the front desk and things started to go down hill.  When we told her what we were there for she gave us the crazy eye.  I gave it right back in a "you called us sweetheart" kind of way.  You know the one. 

Anyway we received some paperwork to fill out and some of the questions were priceless.  I wish I'd taken a picture because they slip my mind now.  For example one question I remember had something to do with asking if I'd ever spent at lest $1 a day on unhealthy food.  How can you answer that with a yes or no answer.  I mean I don't buy food everyday, but when I shop for my groceries some unhealthy things make it in the cart. Like those bottles of recovery drinks I bought; talking to you Big Sky Brewing.  So um....yes?

Moving on.  We finally get to go workout and I head over to the treadmills because I'm uncomfortable in a gym.  What does everyone do when they're uncomfortable somewhere.  They go and sit next to a wall so no one can sneak up behind them or they do something that is familiar.  Against my better judgement I hit the treadmill.  This way I can scope out the gym while not looking like an idiot.  Turns out this particular gym doesn't like treadmills because only 3 of like 6 or 7 were operational.  So Stacy and I manage to find 2 together luckily, remember safety in numbers, and we start.  I'm cruising along at a nice clip (8:30 pace) when Stacy says she's going to stop at her next mile and work on some weights.  I think alright cool I'll kick up the speed and finish at my next half mile, I was close anyway.  Beeeeeeep - that's me holding the speed button down.  Now I'm mooovin'. I'm probably somewhere in the 8-sub 8 pace setting.  The machine is humming, I'm settled in, thump, thump, thump, nice rhythm going, good posture, breathing, and - I. Was. Run-ning. When the machine sharts itself and I almost blow through the other end.  Dead stop and ERROR 21 across the display.  WTF mate?  One of the trainers working with his client says "oh yeah that happens with this one, the gym won't fix it."  Awesome.  Is it to much to put a note on it saying oh I don't know; makes frequent stops!  How about out of order?

So it was onto weights which turned out alright.  It's pretty hard to screw up on free weights.  One thing that did concern me was the lack of disinfecting towels and spray.  I only saw two rags in whole gym and one spray bottle to wipe down the equipment.  I'm not a germ-a-phobe by any stretch of imagination, but seriously 2 towels?  Is a tub of disposable wipes to costly that you can't splurge for them?  Needless to say I probably won't be going back unfortunately because I'd like to support them and it's close to where I live!  There's another gym Stacy and I are going to hopefully try out tonight.  I have high hopes that it will turn out to be a better experience.

30 DFC - Day 2

source

Well Day 2 has come and gone without incident.  I'm still here and my family is still here after starting our challenge; good news I'd say.   Day 2 provided a nice entrance into the program with some easy changes to keep in mind throughout the day.  Eating veggies with every meal, walking an extra 15 minutes throughout the day (i.e. taking stairs instead of the elevator), suggestions for cardio, stretching, etc. 

I did have a random thought though when I was thinking of what to write for today.  It's something that I struggle with when planning goals or really anything for that matter.  I often want instant gratification for doing whatever it is I'm doing.  Many things take time and very often I don't want to wait.  I want to do it, check it off my list, and move on.  This leads to me missing out on the journey and I have to remind myself to look around and enjoy the experience and path I'm on.  Anyway you get the picture.  See below for more on the topic.

It's funny how when you start something new or different from the norm.  There's always that feeling of doubt.  Doubt about not finishing, doubt about not doing it right, doubt about what others will say, doubt about your motivations, doubt from people who think you can't do it just because they can't do it.  A lot of times the best of intentions can be shadowed with doubt, but I think it's important we not get into our own heads too much (another weakness of mine).  Sometimes the right prescription for change is to not think about it and just do it.  Just be you and be the best at it.  If you start out realistically knowing that there's going to be growing pains and bumps along the road and naysayers along the way you will be prepared to meet those challenges and blow right through them.  

I was laying in bed last night thinking (doubting myself) what have I gotten myself into?  What have I gotten my family into regarding this challenge?  If I'm feeling this way what are they feeling?  Are they playing into my strange fantasy of wanting to help people?  Is nursing school corrupting me into some "do-gooder-touchy-feely" health fitness freak?  I should really go hunt something to reclaim my man card, on second thought it's late.  Tomorrow. 

It seems like the days prepping for this challenge was fast paced and a flurry of work when combined with other life responsibilities.  Getting everything set up so that emails go out on time, making sure everyone has access to the group collaboration page, ironing out any questions or concerns, and thinking of how to keep people involved, and how to remotely motivate people was part of the fun and excitement for me.  It's something I've never dealt with before and thankfully my first time is with family who is understanding.  Still as I lay there in bed, my mind running 90 mph, I couldn't help but feel...anticlimactic?  I'm not sure what I had envisioned the start of the challenge would be.  Maybe in my head I envisioned it like a race, a 5k lets say, and you prepare for a PR because the course is flat and fast.  Walking to the start you're giddy with nerves and excitement because in your mind you know that you're ready and your plan is to go balls out.  The gun fires - BOOM - you try to run but you can't.  It's like that bad dream where you're being chased and you try - with every part of your being - to haul ass and run but you're stuck in slow motion.  Finally you realize that it's not a 5k you're running it's a 100k; this is going to take some time. Well I just realized that I'm running a 100k.  No matter what 30 days is 720 hours or 43,200 minutes or 25,920,000 seconds.  Time is time and nothing I do, no matter how excited I am to sprint ahead, is going to change that, nor should I want to change it.  I just need to settle in, find the pace, enjoy the scenery, and the experience of choosing to be a healthier family.

30 DFC - Day 1

So I was trying to find something for my family and I to do that would start the Holiday season out on the right foot.  I'm a fan of proactive prevention approaches and what better way to fend off the Holiday sluggishness than a 30 Day Fitness Challenge!  There are tons of fitness challenges out there, but if your family is like mine there is a varying degree of time available, fitness level, access to equipment, and so on.  That meant I had to find something easy, flexible, and tailorable.  After all committing to something for 30 days can be tough enough even when it's not related to fitness.  That's when I found this 30 Day Fitness Challenge from the exercise section at About.com.  Using a little creative freedom I decided that every challenge didn't have to be completed everyday, but if someone was up for it the option was there.  This way people didn't feel as pressured.  

I also set up a document that everyone participating can access and make notes, comments, ask questions, or browse to see how others are doing.  My thought here was along the line that misery loves company and what better company than your own family.  We love each other I swear.  This also works well because my family (participating family) is spread throughout three states and let's face it we all have lives so a central meeting spot (document) makes it easier for everyone to keep up.  Also since I'm the focal point for all this it makes my life easier.  People just have to deal with me constantly "family spamming" their email with updates, changes, and anything else I come up with.  To say it was a rough start is an understatement.  It's obvious that I'm a "jump-before-I-look" kinda guy.  I think in psychology circles they call it failing to completely unpack the task.  What can I say I'm a work in progress.

So Day 1 is today as if you couldn't tell from the title of this post.  Basically it's a day to get your stuff in a sock and prep yourself for the next 29 days.  My first impressions of the program are that it offers a good variety and it's great for a beginner who wants to learn or get started living a healthier life.  On that same note I feel it can also be overwhelming for beginners who have no experience and have to wade through everything.  Seeing an active challenge, exercise challenge, flexibility challenge, nutrition challenge, and finally a mind/body challenge for 30 days can appear like a mountain if you're starting out.  That's why - like I wrote earlier - I have scaled it down and rather than saying you have to complete all the challenges.  We are saying start with one challenge and progress onto more when you're ready.  I believe that just making one healthy change a day can have a compound effect.  Eventually that one change will be habit and open the door to another and then another.  That's why we're going to crawl, then walk, and finally run.

Check back for updates and thoughts as we make our way through this month.  Also has anybody else tried to do a family challenge; fitness or otherwise?