A Fight Gone Bad, the coach asks me for help and why I don't comment on Kehau's blog

Today was a Saturday and while I don't usually don't do the Saturday workout today was a Fight Gone Bad.

FGB: the aftermath

Aptly named by BJ Penn it's a nonstop, five station workout. For three heats you pound through a minute each of wall balls, power cleans, push presses, double unders and box jumps with a minute rest in between.

I did this workout once in the beginning last year, when Lahaina Crossfit was visiting and participated in our workout too. My total rep count was 166, a low number but while everyone was cranking out 20, 30, 40 or more double unders for each set I cranked out five or six.

I'm working on it damn it. In fact 5 or 6 double unders is a new highlight for me. Yay.

Anyway, after the workout, Bumper comes up to me and says, "Rod,  the girls are saying we're 0 and 3 for boys night out." Then gives me the look that says, "What are YOU going to do about this?"

What? Really? Do we really want to go there Bump? You're going to make me in charge of this? The newly divorced guy with 12 years of prior debauchery and hedonism under his belt from his days of living on Oahu?

Anyway I gave him the same look he gives me when I try to jump from 135 to 225 on push-press.  It's the look that says, "are you sure about this?"

Okay okay okay, I'm kidding. Mostly. I'm 38 now and I like to drink during the day and sleep at night. I have a few ideas:

- On July 4th we used to do this thing called the "Floatilla" where we anchor boats off of Waikiki and drank and surfed all day. Maybe we can recreate the event on Maui. Anyone got a boat?
- We paddleboard in Kihei during the day then go out that same night in the area one Saturday. As I am from Paia I would want to stay in Kihei and not drive. I might be able to get a comp room at the Maui Coast for all of us. Two beds and a fold out couch should be enough.
- Twilight golf at the Dunes and everyone brings their own liquor to the course. Some sort of drinking game ensues. First one who drives their golf cart into the water loses.
- Can we say Vegas? No? Oahu maybe? Hana? I once set up an excursion where we rented a van and drove to Seven Sacred Pools and camped there, all the while jumping off of every waterfall from Haiku to Hana ending with a jump off of "the bridge" near the Pools. Those were the days of my youth and my body aches at the thought of doing that again but I am willing if we have enough recruits.

Anyway I'm sure we can think of something. Vegas, what? I must be hearing things, sorry.

And finally tonight, I'm responding to a critique from Kehau about not commenting on her blog posts, which are smartly written and entertaining.

However, I must be able to relate to the subject matter. For example, crockpot cooking.

Really? And the following discussion about making your own beef stock. Again, really?

I'm beginning to sense that Kehau's blog is geared more towards the female Crossfitter/foodie/skanker. This blog is geared more towards us less talented types, who aren't good at everything that they do.

And with that, I say aloha and let's do that boy's night out real soon.

Lataz,

Rod

Found my Lululemon shorts

It's been driving me nuts. I paid $60 for those shorts! (Long story short: I followed a cute gal into the Paia store and had to buy something so it didn't look like I was stalking her.)

But this was back Janurary. I wore them once then I lost them. Instead I went and got some cheapo replacements from Footlocker, which cost $9.99.

They're both black, have the built in spandex and are made of some tough, stretchy sort of nylon material. So why the price difference? Well, my consumer reporting skills are somewhat lacking but I will try to explain. Mainly I found two, count them two important differences:

- Lululemon shorts have pockets. The Footlocker version doesn't.
- Your ass sweat seeps through and shows in the Footlocker version. Lululemon keeps it all inside.

Yup. I'm not sure what the hell they make the Lululemon shorts out of but if you don't want your ass sweat to show, these are the shorts for you. That's what $60 buys you and damn it, it's worth it.

And in case you were wondering my Lululemon shorts were hidden underneath a pair of khaki shorts that I don't wear anymore.

Also I have to bust a couple of my female gym partners. It might have been sometime last week when we had to do overhead squats I believe. They were watching Luke do the workout and one of them says, and I kid you not, "I love watching Luke workout, he's so smooth."

Okay, so if you don't know Luke this might seem a bit weird or pervy. But Luke's body mechanics are such that he does perfect technique on almost everything. Unlike myself. Usually I make up my own technique which leaves Bumper shaking his head. Think caveman powerlifting and you get the idea.

This would be the opposite of Luke. If you haven't seen Luke's muscle-ups you haven't hated yourself lately. It's so perfect you feel like either kicking his ass or kissing his hand, so I sort of understand what these gals, who will go unnamed, were admiring.

THEN AGAIN . . . they were probably looking at his butt go up and down too and loving every second of it. One of our trainers Kristi has unreal stomps when she does any sort of snatch and grab movement. She stomps her feet hard on the gym floor and that weight goes up like nothin. I was stunned and watched her over and over again to try and copy what she was doing.

Of course, when it comes down to it I'm still a guy staring at a woman's legs. You sort of have to, just like these gals were watching Luke. So it's sort of like a free pass to stare under the pretense of studying biomechanics.

Out loud you say: "Damn, that's good technique."

Inside you say: "My gym is awesome. I'm never going back to 24/Hour Fitness."

Hey, that's a freaking great idea for a commercial. Would have been better for TV than radio though. Ah well.

Also my son is here! He's living with daddy this summer and I couldn't be happier about it. Of course I took a couple days off from RFM but I should be back on Friday (tomorrow).

Betcha you're wondering who those two gals were that were staring at Luke huh? Not gonna tell ya. Gotta protect my sources.

Later,

Rod

Weak

You know, when I first started this blog I didn't really have a direction. Just slap something up there and keep writing.

I've also been sort of the same way at the gym. Just go and workout. Do the Workout of the Day (WOD.) Get sweatin. Fall on the ground then go home.

But you know, that just isn't enough. Nuh-uh.

I've been seeing some performance problems lately. (No, not the Viagra kind.) Mostly involving leg strength.

Up until now I've had the attitude that my legs will get stronger eventually, but yesterday's workout was so pitiful that I may have to reevaluate that. I couldn't do one pistol squat. Not even one. Like just ONE.

And I'm always out of breath on my runs. And I'm just talking about the jog we go on before the warmup.

How sad is that? I've been doing Crossfit for months now. But I think I know the reason why.

The reason is I haven't been pushing it. I haven't tried to go beyond my capabilities. If you don't do that then you don't improve.

The only place I've been trying to do that is using my upper body strength when it comes to lifting heavy weights. Yes I've had some good gains but I don't want to just excel in that area.

Even Derek made a comment which was flattering and yet very telling at the same time.

He was watching me throw up some heavy weights during the push-press and said, "Man, I wish I had your upper body. Like from your chest up. But that's it."

It was one of those compliment/jokes which I thought was actually pretty funny but then got me thinking.

I gotta start working on my weaknesses. My legs. It's time. Time to push it. I want to be able to do pistol squats again like I did when I was younger. Freaking Kehau and Lori did a combined 200 reps yesterday.

Usually I would look at something like that and just make fun of myself for not being as strong as the girls, but really, I need to step it up. Time to stop hiding behind humor.

Not that the jokes will stop, but I need to step it up. We'll see what happens today if I can back up what I'm posting.

On another note, Kehau has a pretty cool fitness blog and she's writing about cool stuff, like learning how to swim. She has cool subject matter and I'm sort of jealous.

Looks like I gotta step up the game here too. Otherwise no one is going to want to buy a I hate Cardio tshirt.

Later,

Rod

Hey look, Kehau started her own fitness blog!!!

www.changfit.wordpress.com
But don't click on it yet because she's doing a "soft lunch" first, which means "I'm too chicken to put this thing out in public."

So I'm helping her by getting it out there. Not that there's a danger of being overexposed on my own fitness website which six people read every other week but hey, it's a start.

Right on Kehau, you go for it. I enjoyed her learning to swim post and you will too. Go get 'em.

Rod

Crossfit RFM gets some Countywide exposure

Stacia and I wrote a little article in the County employee newsletter that appears this month. Hopefully the 2000+ County employees who read it decide to check out the gym this summer. Enjoy folks:

******************************************

The following is a personal narrative from County employees

Stacia Ash and Rod Antone regarding their experiences at

Crossfit Raw Fitness Maui which is located at

800 Eha St.

Stacia: On March 10, as part of the County’s health and wellness

program, Kristi and Robert at Raw Fitness Maui offered

County employees a free Demo class at their Wailuku based

gym Crossfit RFM. I attended this free session with several

county employees including Holly, Rod Antone and Mike.

Rod: Just to let everyone know Robert “Bumper” Kikuchi is my

classmate (Maui High c/of 90!!!) and he talked me into checking

out his gym during our 20-year class reunion this summer. I did

and it changed my life, no joke.

Stacia: Rod’s about 6 months ahead of me training wise. For

me, my Cross-fit workout began with a brief overview of the

Cross-fit format. Next we did a warm-up and Robert gave us

some instruction and demonstrated some of the movements in

the workout of the day (WOD). Then we did a modified work-out

and got our heart rates up!! Finally we ended with a gentle cooldown

and stretch.

Rod: My first workout I warmed up with a 200-meter run then

did a quick sit-up, push-up and squat routine that made me

sweat right off the bat. Then I tried to do seven sets of seven

rep thrusters and burpees. I failed totally and think I got three

sets max before collapsing. Don’t worry, Bumper only saves that

for his classmates.

Stacia: For me, I found this style of working out to be fun,

exciting and motivating. Part of what made this so is that we

work out together, cheering each other on and subtly competing

against and pushing each other. I also enjoy the fact that you

never have to decide what you are going to do that day, it is

all decided ahead of time by the instructors and laid out on the

whiteboard for you to see and follow. The weekly workouts are

also posted on the web, so you can see in advance what you

will be doing so you can prepare mentally if need be!! (or avoid

a particularly intimidating day)

Rod: Stacia is right. Working out at Crossfit is like being at a

team practice. You warm up together, you work out together and

you compete against each other AND support each other at the

same time. Everybody has strengths and weaknesses and each

workout addresses each person’s own set of limitations.

Stacia: Also the emphasis at Crossfit at all times is to ensure all

participants are able to safely perform the exercises correctly

with proper technique and form. Because the focus is on quality

of instruction, technique, safety and effectiveness, they require

all new clients to attend a series of introductory “Elements”

sessions before being eligible to attend the open classes. The

Elements program is a series of 6 sessions (3x a week, Mon.,

Wed., Fri.) over a 2 week period. Now, normally the Elements

sessions cost $160, but they generously offered COM employees

to attend this for FREE!!!

Rod: The cost might worry some people but I would never pay

this for a regular gym. Crossfit RFM is more like having a personal

trainer, which would usually cost $60 an hour. Once you

try it you’ll understand why it’s worth it.

 

Stacia: Although I am adventurous I am also frugal so I was

worried about cost too. Still I decided to give it a try and I am

glad I did!! Not only did I love the work-out format, but I LOVE

the instructors (who are buff, beautiful and lovely people), I love

the other gung-ho participants who attend, and I LOVE the actual

work-outs. I am already a very active person. But this style

of working out is all new to me…..they have me doing really

interesting difficult things that I would not normally do!! For example,

I cannot do a full pull-up on bar, I can squeeze out about

one half of a pull-up…shameful I think. But at this gym, we use

assist bands and I find myself able to do almost 10 pull-ups!!! I

am so proud and I can’t wait to get stronger and move up to the

next band/level of difficulty! Plus we jump-rope and do so many

isometric exercises I never dreamed of.

Rod: They are buff and yes Kristi is very cute (Bumper not so

much) but looking great is secondary at Crossfit RFM. The main

thing is they want you to feel great. They want you to be able

to run up those stairs and not get tired or carry your kids and

chase them around the house and not be winded. Your body will

get physically fit as you train but the difference is you’ll have the

practical strength, speed and stamina to go along with it, unlike

a regular gym.

Stacia: I just finished my 6 Elements sessions and I am super

excited to begin working out with the group…I start tomorrow! I

highly encourage all county employees to give this format/gym

a try. They have free classes on Saturdays at 10 a.m. and it’s so

addicting!

For more information, visit www.rawfitnessmaui.com.

Coach Bumper slaps doctors around with his post, yeah boi

So if you head on over to the RFM website you'll see that Bump posted a big "eff you" to the doctors that told him to slow down because he needed some minor surgery on his ankle. This is my favorite part:

"You see, every sprain, strain, and tweak to that ankle came about from doing something I enjoy. I was having fun. And I was staying fit. I like to run, jump, squat, clean and jerk, and snatch. I don't do well sitting still. And I’m not about to stop."

Right on man, good for you. I feel the same way about ... drinking. And gambling. And other things.

No but seriously I do likes me some Crossfit. Effed up back and all. Of course my back likes to switch around which RFM workouts it hates. Before it was front squats and power cleans, but now it's deadlifts and kettlebell swings. Go figure.

For instance, last week we were doing three rounds of running the 400, 12 deadlifts and 20 box jumps. Pain pain pain. I didn't even make it past the second round. I know we're supposed to be happy about living to fight another day but if you do it too often you're a freakin pansy. Or you feel like one at least.

Anyway, today was a bit better. We had to hold the L position on the rings for as long as we could and we had 5 tries to get our best time. I did :37 seconds on my second try. Wasn't too bad but everybody kept making fun of my "concentration face." Yeah yeah, go to hell. Did any of you do :37 seconds? And that was with my half of a pectoral trying to hold my right arm steady on the rings. That's right biyotches.

Then we had one of those "just freaking go as fast as you can" type of workouts. Ten rounds, count 'em ten of 5 burpees and 10 situps. Of course the abs are burning from holding those L sits but that was the point I guess.

So we started the timer and we were off. I was keeping an eye on Kehau and kept up with her for the first two rounds but then started wheezing during the third round. Damn. Sometimes the childhood asthma comes back at the weirdest times.

I kept going and lost count a couple of  times but in the end I finished it before 10 minutes. I think I would have gotten a faster time had I not lost count because I think I did one round twice. I hate burpees but I can rip through those situps pretty fast. I've got abs under the flab, for real. You just can't see it because I'm a fat 200 pound man. Otherwise I'm in great shape.

Oh yeah, I should probably mention that Kehau is supposed to have a fitness blog of her own, but it's supposed to be a "soft opening." What the heck girl, you write for a LIVING. Just post the damn thing already, geez. I want to post comments already.

And on that note, (Like the segway? You've gotta have a way to transition.) I've had some people at the gym tell me they can't post comments on the blog anymore. Which sucks because reading comments after I write this damn thing is the best part about keeping a blog. Let me know if it's still a problem gang.

What I mean is tell me about it at the gym of course, since you can't leave a comment for me.

Until next time,

Rod

Trying to beat the clock

So while front squats aren't my favorite weight lifting movement I actually have an easier time with it than I used to.

My wrists are still inflexible so it hurts when I have to bend them backwards but the weight feels better on my legs than it does during back squat.

Still a bitch though. Today for strength I did 8 reps of 185. Good enough right?

Then for the real workout we did as many rounds as we could for 10 minutes that included a 200 meter run, 20 situps and 20 walking lunges.

Not bad. I actually looked at that and didn't wince today.

So we all line up for the first 200. Heidi the long legged sprints forward while the rest of us follow. I'm last.

We hit the situps and I start ripping them as fast as I can. I think I might actually have some abs under my flab if I could lose some weight because my abs don't get tired as quickly as they used to. Damn those martinis. And porter beers. And Jack and Cokes. Oh well.

I get done first then hit the walking lunges. I finish those and I'm off and jogging. Jun finishes and catches up with me. In fact for the rest of the workout Jun and I are about neck and neck.

He finally slows down a bit during the fourth round of situps though and I race past him. Then the lunges and I'm out the door once again, this time sprinting a little faster because I see the 10 minutes we have is almost gone.

I hit the halfway mark and turn around and I hear everyone yelling, "30 seconds Rod!!!!" Ah crap.

I try to turn on the afterburners, although in my case it's more like trying to start an old weed eater. Either the motor catches and you start workin or you don't.

To my surprise the engine turns over. A little bit. But by then everyone is yelling, "10 SECONDS ROD!!!" Wait, what the hell happened to the 20 second warning? Crap.

I pump a little faster and worry that I'm not going to be able to stop and crash into the crowd. I figure if they're standing there they know the hazards and I push. The countdown gets down to the "3, 2, 1 . . ." and I step in front of the gym where I started. People cheer and get the hell out of my way as I stumble past. One of the new guys catches me and helps me stop.

"Ho brah you one animal," he says. I try to say thanks but you need air to talk and I have none in my lungs.

I lie down and try to breathe again. Meanwhlie I'm thinking, "Four rounds and one run. I can live with that."

On another note, I've also been thinking about a serious draft for the RFM radio script. Tell me what you think:

Male Voice: AT RAW FITNESS MAUI WE KNOW THERE'S MORE TO WORKING OUT THAN JUST LOOKING GOOD.

Male Voice: YOU HAVE TO TRAIN FOR STRENGTH
Female Voice: ENDURANCE
Male Voice: SPEED
FV: AGILITY
MV: COORDINATION
FV: POWER

(Anyway you list all 10 reasons why you train and say it fast, so that the words run over each other.)

Male Voice: IF YOUR GYM ISN'T HELPING YOU TO ACHIEVE AT LEAST ONE OF THESE GOALS THEN YOU HAVE TO ASK YOURSELF, WHY ARE YOU THERE?

FV: COME CHECK OUT RAW FITNESS MAUI, WHERE YOUR FITNESS IS OUR PASSION. THAT'S RAW FITNESS MAUI LOCATED ON EHA STREET BEHIND SACK N SAVE. OR CHECK OUT OUR WEBSITE AT http://www.rawfitnessmaui.com/

Something like that. Gotta iron it out but I think it'll work. What do you think?

Rod