Archive for February, 2011

Training Recap 2/20-2/26 (Week 7)

Posted in Endurance, Life, Training on February 27, 2011 by gregbashore

Sunday 2/20/11
Rest Day

Monday 2/21/11
AM SESSION
ENDURANCE
3 Miles
PM SESSION
STRENGTH
Deadlift
290×4

Tuesday 2/22/11
AM SESSION
ENDURANCE
8 Rounds
2:00 Run
1:00 Walk
PM SESSION
ENDURANCE
3 Miles

Wednesday 2/23/11
Rest Day

Thursday 2/24/11
AM SESSION
ENDURANCE
5:00 Run/5:00 Walk
4:00 Run/4:00 Walk
3:00 Run/3:00 Walk
2:00 Run/2:00 Walk
1:00 Run/1:00 Walk
PM SESSION
STRENGTH
Front Squat
5-3-1
Press
115×4

Friday 2/25/11
AM SESSION
ENDURANCE
10 Rounds
1:00 Run
1:00 Walk
PM SESSION
WORK CAPCITY
AMRAP
20:00
4 Pullups
8 Pushups
12 Squats
Total-27 rounds

Saturday 2/26/11
Day 1 of 5 day rest cycle

Advertisements

Relationships

Posted in Family, Life on February 25, 2011 by gregbashore

I’ve become more aware the last few weeks of the importance of relationships and friendship in a persons life. We were never meant to walk through this life alone. Over the past few days I’ve been able to spend so very good alone time with God as both a father and a friend and learned how to love him separately for each relationship. I’ve never been a person to have a big group of close friends, and that’s always been ok with me. I’ve always been more interested with getting as deep into the relationships with the friends I’ve had.

At times I’ve wondered, did I get married to early in life? I mean both Lauren and I were so young and had so much learning and growing to do, not only as a couple, but as individuals as well. The truth is I could not have imagined living the last (almost) 5 years with anyone else. It has been the most amazing experience of my life. To watch her grow from woman, to now a mother is truly one of the greats stories God could have ever showed me. Don’t get me wrong, this relationship has been far from perfect. A night sleeping on the couch and a whole in the wall from a sweet potato will be the first to tell you that, but the though of one day (god willing of course) to look back over decades of trials, and victories as a couple is something excites me more and more each day when I wake up.

Then there’s my best friend, Mike. And I can’t believe that in the fall it will be going on 10 years of such an incredible friendship that has not only molded and shaped me into the man that people see today, but also after 10 years still has me feeling like the friendship is brand new. For so long I tried to walk this road to manhood on my own. Trying to figure out everything by myself. But it wasn’t until I let Mike walk this with me did I truly understand the meaning of friendship. When you find a person in your life, who at the first sight of gun fire, will dig you your fox hole and sit in it with you instead of running, you’ll know what its like to be friends with Mike McCaman.

But God didn’t stop there he blessed me with a second great roommate, a friend in Phil that I never really appreciated until this year. To watch a brother you love fight for such a raw spirituality, and respect you enough to seek you out to walk his journey with him, is a way to feel honor like I’ve never felt it before. To have a friend like Kyle, a friend you can go months without talking to. Not by choice, but by the circumstance of life, but knowing that if just given an hour running on a trail some where it will be as if you’ve hung out everyday.

To say I’ve made great friends is an understatement, but to keep growing relationships is what I’ve learned to keep cherishing. Whether is deepening a friendship many years after it started. Knowing that even though months and years go between visits, the bonds grow deeper. Or, allowing yourself to finally open up to new friends in your new home town. To grow relationship with a person that has been able to get on par with the other in only a fraction of the time.

A recent rough patch with a friend this last week opened my eyes to how important and powerful the ties of relationship are. And as hard as that rough patch was, there was nothing that set my heart free then the start of rebuilding it. Relationships are important. Most of us go through life meeting people here or there, but never allowing them to touch our lives for fear or rejection, pain, or being hurt. But nothing feels better then not giving up on a friendship, (ain’t that right BS).

“Each relationship between two persons is absolutely unique. That is why you can’t love two people the same. It simply is not possible. You love each differently because of who they are and the uniqueness that they draw out of you”

Lauren, your the love of my life and soul mate. No one else has the love I have for you

Mike, your my best friend, my twin brother. This journey we are on, I can’t walk with anyone but you.

Phil, you show me a strength in myself that only you can show me I have.

Kyle, your my running partner and a person that has an unmatched inspiration in my life.

Kris, your my BS and we’ve had it rough lately, but there’s no one else who can make me feel like a more beloved lil brother

Jesus, your what I strive for. And I’ve only made it this far because of you.

Training Recap 2/13-2/19 (Week 6)

Posted in Endurance, Life, Training on February 20, 2011 by gregbashore

Sunday 2/13/11
AM SESSION
WORK CAPACITY
AMRAP
20:00
30 Box Jumps
30 Pullups
30 Pushups
Total-3rds+30box jumps +20pullups
*see pushups challenge

Monday 2/14/11
Rest Day
*see pushup challenge

Tuesday 2/15/11
AM SESSION
ENDURANCE
3 Miles
PM SESSION
STRENGTH
Deadlift
275×5
*see pushup chanllenge

Wednesday 2/16/11
AM SESSION
ENDURANCE
3 Rounds
3:00 Run/1:00 Walk
3:00 Run/3:00 Walk
PM SESSION
WORK CAPACITY
AMRAP
20:00
3 pullups
6 pushups
9 squats
With 11#weighted vest
Total-32 rounds in 19:57
*see pushup challenge

Thursday 2/17/11
Rest Day
*see pushup challenge

Friday 2/18/11
AM SESSION
ENDURANCE
500m Repeats
PM SESSION
STRENGTH
Back Squat
5-3-4
Bench
175×4
*see pushup challenge

Saturday 2/19/11
PM SESSION
ENDURANCE
70:00 on the trails
7miles ran
.80miles hiked
*see pushup challenge

Training Recap 2/6-2/12 (Week 5)

Posted in Endurance, Life, Training on February 13, 2011 by gregbashore

Sunday 2/6/11
PM SESSION
WORK CAPACITY
5 Rounds
22 Pullups
33 Pushups
44 Situps
55 Squats
Time-31:24
*see pushup challene

Monday 2/7/11
AM SESSION
ENDURANCE
5:00 Run 5:00 Walk
4:00 Run 4:00 Walk
3:00 Run 3:00 Walk
2:00 Run 2:00 Walk
1:00 Run 1:00 Walk
PM SESSION
STRENGTH
Deadlift
260×7
*see pushup challenge

Tuesday 2/8/11
Rest Day
*see pushup challenge

Wednesday 2/9/11
AM SESSION
ENDURANCE
2 Miles
PM SESSION
STRENGTH
Front squat
3-3-6
Press
3-3-7
*see pushup challenge

Thursday 2/10/11
AM SESSION
ENDURANCE
10 Rounds
1:00 run
1:00 walk
PM SESSION
WORK CAPACITY
AMRAP
20:00
4 Pullups
8 Pushups
12 Squats
Total-26 Rounds
*see pushup challenge

Friday 2/11/11
Rest Day
*see pushup challenge

Saturday 2/12/11
PM SESSION
ENDURANCE
6.67 miles.
*see pushup challenge

A New Covenant

Posted in God's Word, Life on February 10, 2011 by gregbashore

I will give you a new heart and put a new spirit in you; I will remove from you your heart of stone and give you a heart of flesh. And I will put my Spirit in you and move you to follow my decrees and be careful to keep my laws. (Ezek. 36:26-27)

Training Recap 1/30-2/5 (Week 4)

Posted in Endurance, Life, Training on February 10, 2011 by gregbashore

Sunday 1/30/11
Rest Day

Monday 1/31/11
AM SESSION
ENDURANCE
2 Miles
PM SESSION
STRENGTH
Deadlift
285×3
Good Mornings
3×10
*see pushup challenge

Tuesday 2/1/11
AM SESSION
ENDURANCE
2 Mile
*see pushup challenge

Wednes day 2/2/11
Rest Day
*see pushup challenge

Thursday 2/3/11
AM SESSION
ENDURANCE
2 Mile
PM STRENGTH
STRENGTH
Squat
3-3-6
Bench Press
165×6
*see pushup challenge

Friday 2/4/11
AM SESSION
ENDURANCE
2 Mile
PM SESSION
WORK CAPACITY
AMRAP
20:00
3 Pullups
6 Pushups
9 Squats
Total-32 rnds in 19:52
*see pushup challebge

Saturday 2/5/11
REST DAY
*see pushup challenge

Where Trails Never End-By Dave Tate

Posted in Life, Training on February 8, 2011 by gregbashore

As a kid in high school, I never particularly liked math; I was OK at it I guess, but it wasn’t my favorite subject.  One thing I did like about it, though, was that I immediately knew where I stood.  Back then, my ninth-grade brain wanted some things to be at least certain.

You either got the right answer — or the wrong one.  If your test paper came back with a lot of red marks, then you got the answers wrong.

And there was no arguing with the teacher, no excuses to be made.  The numbers didn’t lie.  If I got a wrong answer, it meant that I didn’t understand the problem correctly, or I used the wrong formula, or maybe even made a mistake in dividing or multiplying or even putting the decimal point in the wrong place.  It was my fault, and I would have to reapply myself and do better next time.

What struck me the other day is that going to the weight room is very similar to my experience in those math classes of long ago.  The world of mathematics is filled with the abstract concepts of, among other things, quantity, reasoning, calculation and measurement, resulting in theories and formulas that great thinkers have put forth and wrestled with since the beginning of human history.

As the wrong answers on my test papers showed, math is subject to the matter of rigorous proof — the application of systematic reasoning to avoid mistakes and fallible intuitions.  In its most basic sense, math teaches us that correct axioms correspond with reality.  Wrong answers do not.

As I type these words into my laptop, I glance up and look around my dimly lit, 5,000 sq. ft. weight room.  To me, it’s my dream come true — my heaven on earth. It’s filled with everything that bolsters and support the world of lifting — walls covered with thousands of photos from training sessions and meets; pure, cold concrete and rubber matted floors, power racks, monoracks, bench racks, monster leg presses, GHRs, thousands of pounds of iron, and 30 other pieces of equipment that surround the room.  These are the steel walls where I could return again and again to build my strength, my body, self-esteem, business strategies and other facets of my life.

I used to think that the weight room was simply a place of refuge, a place where I could escape from issues and problems and concentrate on improving my performance.  When things started to sour in my personal relationships, when I went through a living nightmare as a result, I ran to the weight room for solace.

What I did not understand at the time was that by running away to train, I was also running away from the real issues in my life that would keep returning to make me unhappy and cause pain.

In fact, I almost saw the weight room as the cause of keeping me from dealing with the things I avoided and, in some ways, this may have been true.  What I was to learn, however, was that the gym was not an escape from things, but actually an entrance into the world of reality as I knew it.

It was the place where I could find inspiration and motivation, where I have had to deal with some of life’s biggest challenges.  And where I have hand some of my best training workouts, business ideas and negotiations.  In the weight room, I have forged powerful friendships, held therapy sessions and made some outstanding breakthroughs toward achieving my goals.

To me, and to many others around the world, the weight room is not just a place to train, but rather a Zen-like temple — a place on symbolically higher ground where we bring our hopes, dreams and aspirations.  A place where we commit to grueling personal discipline and the continual challenge to improve ourselves: five more pounds on the bar, one more rep, another pound of muscle mass, another pound less body fat, more self-understanding.  If we are serious, it is a way of life.

The weight room is a place where the trials never end.  It is the place where we test ourselves continuously — we struggle to reach one goal, and, as soon as we

reach it, there is another and more difficult one to meet.

And like in the hard-knuckle realm of mathematics, the numbers don’t lie.  If your training goal is to bench 350 lbs., 345 or 349 won’t cut it.  There is only one right answer: 350.  In the weight room, we learn the right from the wrong, the good from the bad.

It is a place where, in our determination to better ourselves, we learn control and self-realization.  As in much of life, things might not always go our way, but in the weight room, we train to try to shape the outcome of our goals as best we can.

In our programs and routines, we try to discover the right way to train, to “turn the eye inward” and deepen our understanding of what we are doing.  We emphasize daily practice and a focused concentration on the task at hand, that we may try to achieve perfection.  This means shutting out negative or extraneous thoughts and controlling all that you need to.

As with any difficult challenge, there will be sacrifices, disappointments, anxieties and frustrations, and most likely injuries.  But these trials, if we survive, make us all stronger and better individuals.  What we learn in the weight room will prepare us for the body blows that life throws at us.

During my life’s most serious crisis, I went to the gym to train, and I learned more about myself in that one day than in any other time in my life.  I was alone, and in doing one movement after another, my intensity of emotions kept building inside, ranging from extreme anger to abject fear.

I cannot tell you how I trained or the weight I used, but I can tell you I worked so hard that I had tears streaming down my face.  This was not crying, but they were tears of rage, fear and finally — tears of happiness.

I was finally happy because I understood then that my training was not simply an escape and an impediment to solving problems, but a necessary and fundamental part of my life that makes me who I am.  I knew that all the discipline, character-building and fortitude trials that I had endured and mastered in the weight room were really all the tools I needed to get through this most recent crisis, and any other crisis that I might have to face.

What the weight room taught me — and still teaches me — is that you have to have the right attitude.  But it’s having the right attitude that is hard.  First comes understanding yourself.  Then, you take personal responsibility for your actions and the way you want to live your life.

I have read emails and spoke to people with no jobs, not a dime to their name, moving from place to place, but only want to know how to get their bench up.  Many would see these situations as dysfunctional, but I see these people hanging by the only thread they have at the time.

With luck, this one thread will lead to another and, in time, they will get back on their feet. The far darker thought is what might happen if they stop asking and abandon their training.

Trials will never end, of course.  Misfortune and adversity are bound to occur as long as people live.  But those of us that are serious in the weight room know things that others do not.  There is an understanding that penetrates deeper than surface reality.  You see, when you realize that for years you have “been there, done that,” dealt with and overcome adversity in the weight room, you’ll soon appreciate that you already possess the ability to deal with life’s daily setbacks.  And with this understanding, we may lead fuller and richer lives — indeed, all we can be, as the slogan goes.  This is the goal, is it not?

Maybe in time my “steal walls” will come down.  But, only when I am dead and gone and a scrap yard melts them down so they can be crafted into someone else’s temple.