Coaching Youth Sports

This posts is about something I really enjoy doing, and that is coaching youth sports. I first started coaching back in 2008 when my son Gavin wanted to play football for the first time. For the past four going on five next year I've coached football and baseball. I've had the chance to coach some great boys not just talent wise but just great overall kids.

Coaching keeps me close to sports and those of you that know me know that I'm a sports nut, and have enjoyed sports going back to my youth days. Which was not that long ago. HA! Staying close to sports keeps my competitive juices going. Especially around this time of year as the playoffs approach the competiveness gets cranked up another notch.

It also gives me a chance to teach a sport I truly love in football. It's been great coaching in Frisco, because we've been fortunate enough to stay together for four years. Back in '08 it was all about the basics of football from a stance to how to tackle and block. Each year as the boys have gotten older we've been able to progress with them not just physically, but mentally what we can do on offense and defense. For example the first few years we would run plays in with players to the huddle on offense. The past few years we've gone to bands where we call the plays in from the sideline (with one audible usually a word check) and we've gone to a no huddle spread type offense vs. the good old Wing T.

It's be quite the experience these past four years. Sadly it's also the last year I get to coach my son and the rest of the Vikings. After this they are playing for middle schools in the Frisco area, and soon to be high schools.

Hopefully this is the year we bring home the Super Bowl trophy.

Coach Juan

Gavman #3

The Carroll Clan
My Wife Vanessa, Gavin, and I'm holding Kylee (lil Juanita)

WOD

I wasn't in really a good mood this morning when I woke up, and I was tired from staying up to watch game 6 of the world series. I'm a Rangers fan, so that's why I woke up on the wrong side of the bed. Not only that but I can tell when I don't get enough rest. Mentally and physically just not there.

Once I got into the box though and started warming up, I began to focus on the warm-up and exercise movements we were going to do in today's WOD. Crossfit is great because you have to be focused on what you are doing, can't half ass anything. One everyone will notice and see, why I love group training. Second with crossfit you have so many different challenges like getting the movements right & your technique, AMRAP, for time, the white board etc... I could go on and on and on.

4 R.F.T (rounds for time)

15 snatch balance - 15# bar
15 hip extension - modified these with ground superman back extensions
40 meter bear crawl

Finished in 13:20 15# is the weight I used on the snatch balance exercise.

Obviously the continued motivation for me is my life long change to a new healthier lifestyle with exercise & my nutrition & eating. My next big challenge and commitment toward the latter starts on Monday, really looking forward to that. Blog post coming soon. Another motivation for me is to compete in a crossfit competition. I'm nowhere near ready for this, but West Plano Crossfit is hosting one tomorrow check out http://westplanocrossfit.ning.com/page/toys-for-toys-event-1 .

I want so badly to compete in one of these and push myself against some great athletes. Maybe in a year or so, but that's another goal I've put out for myself. My inspiration for this came from my college friend and roommate at Benedictine College Guido Trinidad. He recently competed in a regional competition in Orlando, FL called the Iron Curtain – 2011 CrossFit Challenge. He finished in 1st place! That's bad arse! Check him out at http://peak360fitness.com/ .

So like Rod aka Zilla always says keep "moving" as long as we are moving we are good. Until Monday!

WOD

I'm still not at a 100%, but it felt great to be able to do another WOD. That's two days in a row with some pain in my lower back, but not like it was. The Chiro visits are definitely helping!

I did modify today's WOD a bit after talking with Ninjow before the work out. The key is being able to workout or "move" like Rod always says, but without causing further injury.

AMRAP (as many rounds as possible) in 15 minutes:
10 - Body Rows (rings)
10 - Pushups
30 - Jump Rope (singles)

Got through 9 rounds plus 35 reps before time.

Check out this video of Emily Kelp my fellow CF partner who's been going with me since August 29th. This is pretty awesome!!! 135# clean and jerk = PR (personal record)

WOD

Didn't do a WOD post yesterday. I tried to go in and stretch and do the warm-up, but my back was killing me. I did walk on the elliptical for about 30 minutes.

I didn't let yesterday discourage me. I was definitely down a bit, because I tried and couldn't get it done physically. As hard as I try to stay positive and believe in the process, I did let the frustration get to me for a little bit, but then I was done with it. It is what it is.

That being said I was back in the box today. After going to the chiro yesterday my back felt better today, still not 100%, but enough to get through stretching and warm-ups pain free. I did a bit of a modified warm-up and WOD by only using a 13 lb. kettle bell. I'll get a picture of this and add tomorrow. Kelp's kettle bell was 55 lbs. and hers was definitely bigger than mine! lol

Sorry back to the workout. The only part that gave me some back pain issues was the final 400 meter run at the end. Had to walk most of it. Hated doing that because it goes against my "be the C" mentality, but I didn't want to overdo it. Which if you know me I definitely have a tendency to do.

Today's WOD

3 rounds for time:
21 - KB Swings – 18#
Example video - http://www.youtube.com/watch?v=rJqPgV681Hg

21 - KB Lunges

400 m run

Note - Round 2 do a 400 meter row instead of run.

I finished this in 14:08. KB = 18 lbs.

Saw this on Twitter today & had to share on this post!

Eat Like a Caveman

What is Paleo?
A Paleo meal plan, also known as paleolithic or caveman, is all about natural foods to help achieve great health and a perfect physique. The human body evolved for more than 2 million years with the food found in nature: game meat, fish, vegetables, wild fruits, eggs and nuts. The human race was thriving on this diet high in animal fat and proteins and low in carbohydrates, but things changed when we introduced unnatural foods to our bodies.

I'm going to start the transition into a paleo plan lifestyle of eating next week starting on 11/1. I'm also going to be working with Lisa at WP Crossfit on tracking my daily meal plans. This is going to a HUGE challenge for me, as I've struggled with my eating FOREVER.

Lisa had me keep a food diary for a few weeks to track what I was eating, how much, and when. I normally do this through an iPhone app to help track calories, but when I sat down with Lisa to discuss it was a tremendous eye opener. I realized I was eating better, but not necessarily healthier. Big difference. For example I cut out fast food and sodas, but was still not getting my body the proper portions of protein, carbs, and healthy fats. Plus I wasn't eating enough throughout the day. My calorie intake was okay, but I was still eating way too many empty calories. I was also doing a terrible job of not eating in the morning, and going a long time between dinner from the night before and lunch the following day. Knowledge is the key and I’ve never really been properly educated on nutrition and meal plans, and a healthier way of eating. The biggest thing is it’s not dieting, it really is a lifestyle change. I’m going to do the best I can with the paleo plan and use tools like www.paleoplan.com to help me with what I’m eating on a daily/ weekly basis, and Lisa to help keep me consistent and on track.

I've been MIA from the crossfit box since last Tuesday. I hurt my back (yes another stinking injury), but I've had years of back issues going back to my high school days. This was the one thing I feared most with crossfit was that my back wouldn't be able to hold up. I'm going to the Chiro a few days a week for the next few weeks to get therapy & adjustments to get the disc between my L4 & L5 back in place. That's what is causing all of the issues right now.

This injury is more from YEARS of back issues, and just going too hard to fast, and not building into it. The next few weeks I'll mostly be treating my back with light walking & stretching every day. I'll recover and get back into the box soon enough, next time around I just need to be smarter with my days on and off, and not overdo it with the amount of weight I lift.

The next couple of weeks will be exciting and frustrating at the same time. Not getting to work out the way I want too is a PIA, but it will definitely give me a few weeks to REALLY focus on my nutrition and eating. I'm looking forward to the new challenge of eating like a caveman!

Measurements & weight update coming soon in a few weeks.

Burpee Challenge Day 1

So today was day one of the challenge and I figured why not video burpee number 1.  Despite a few funny face from other people working out you can see my attempt below. I hope my form gets better as I get going.

I did learn one thing from this morning.  Bench press first was a bad idea, not that doing one burpee was terribly difficult, but I can see where it could be an issue in the future.

Looks like Juan will be doing the challenge with me, but for 100 days.  Be sure to follow along with us and join in too.

30 Day Burpee Challenge

With Crossfit in mind I am starting a new personal challenge.  I am going to conquer a 30 day Burpee challenge.  For those of you who don't know what a Burpee is see below:

Link to wikipedia

The burpee is a full body exercise used in strength training and as aerobic exercise. It is performed in five steps:

• Begin in a standing position.
• Drop into a squat position with your hands on the ground.
• Kick your feet back while lowering yourself with a pushup.
• Return your feet to the squat position while straightening your arms.
• Leap up as high as possible from the squat position with your arms overhead.[1]

Basically on day 1 you do 1, day 2 you do 2, day 3 you do 3 and so on.  I would imagine I will be shot by the end of day 30 but the Burpee is an awesome exercise and I am expecting some results.  Who knows at the end maybe I will extend my challenge a few more days or just to see how far I can make it.  Day one will be tomorrow and I am going to have my friend Russel video Burpee # 1 at the gym.  I bet it looks a little rough as I have not done them in ages.

Let me know if there is anyone out there who wants to join in.

Well here goes nothing!

Tuesday's WOD & Results

After a few days off since last Sat's WOD, I was back in the box yesterday.

For time:

10-9-8-7-6-5-4-3-2-1

Split Snatch - 95#

Example Video - http://www.youtube.com/watch?v=4zu3thkEja8 (I wish my form was this good)

Floor Wipers (3 count)

Example Video - http://www.youtube.com/watch?v=tiDpUW4AZq4 (we did a 3 count version of this & I did not hold my weight up, so we touched left, middle, right = 1)

19:03 = time it took me to complete
95# = weight I used on the split snatch

My form got better on the split snatch as the WOD went on. 95 lbs. definitely got real heavy real fast.

The floor wipers didn't feel like much at first, but after about the second set it was killer. I'm definitely feeling that exercise today.

Taking the next few days off to recover, and work some things out with my back at the chiro. It's definitely been a frustrating go as of late with the training, because I'm constantly tweaking or injuring something. This is due to me being so out of shape and hitting it full throttle so fast out the gate. I talked with Zilla (Rod) and I'm going to cut back my days to 3x a week, and try to build back up to the 5-6 days a week. I will start this next week. That will give my back 4 days or rest, and 3 days of treatment at the chiro.

Now with that frustration has come some pretty kick ass results. I'll post a full update at the beginning of November for my body fat, inches & weight. I'm down a total of 18 lbs. in a little over 5 weeks since I started, and people are starting to tell me they can notice a difference. More importantly I can feel it. Like Monday for example, I was able to wear a belt that I haven't worn in over five years (probably time to get a new belt, lol)!

I can't wait to see where I'm at in 5-6 months!

Are You Uncomfortable Being Uncomfortable?

I read this earlier today and had to share on the blog. This really hit home with me not just for my mission & crossfit, but also with life in general. A very good ready. Enjoy!


Posted by Jake on http://competeeveryday.com Sunday, October 16, 2011

Are you a person who is comfortable being uncomfortable?

That’s a difficult question to ask ourselves. No one likes to be uncomfortable or feel awkward.

Ok, so that may not be the best way to phrase it.

What about…

Are you the type of person who can thrive in being in the unknown? Or do you curl up into a shell and withdraw from everyone and everything when put into a new situation that you have no control over?

One thing I love about CrossFit is that it forces us to tackle the unknown every day. Most of us have no idea what the workout will be until we get into the gym.

For some, that’s unnerving stress that they eventually just get over.

Others love the unknown – it keeps our workouts fresh and allows us to not get caught in the rut that so many globo-gym members run into.

There is no routine, and that’s one of the factors that makes CrossFit so much fun.

CrossFit HQ has some advice for anyone wanting to improve at CrossFit:

Specialize in not specializing. Overcome your weaknesses. Fortify your strengths. Get comfortable being uncomfortable. And, develop tremendous power across broad times and modal domains.

Specialize in not specializing.

Get comfortable being uncomfortable.

Powerful words. And not just for CrossFit.

Life is a series of uncomfortable moments for a lot of us.

Making new friends.

Asking that attractive person out for the first time and in complete fear of being rejected the entire time.

New job interview.

A move to a new city.

These are uncomfortable situations for everyone. What separates each of us is how we handle these uncomfortable situations.

Some are determined to avoid them at all costs and stay in the confines of a structured, routine life.

Many of them live by the idea that “no gamble equals no way to lose.”

But that’s a terrible way to look at a workout, a business, your relationships, and frankly, your life, isn’t it?

Can you imagine never failing on a lift? You’d never push your limits to see how much you can actually do.
T
here would be no such thing as a PR because you’d never try to get just one more.

“Life is either a daring adventure or nothing at all.” – Helen Keller

Others of us are prepared to fully embrace the unknown and have fun with it.

These individuals may fail multiple times, but they have fun taking the chance. Eventually they succeed.

They are constantly active in this game we call life while everyone who sits conservatively on the sideline watches with a desire to have their spirit of adventure.

I could go on with quote after quote about the advantages of risk-taking and jumping headfirst into the unknown.

We could all go through life with a consistent routine.

But that’d be pretty boring in my opinion.

Or we could seize each day and make an adventure out of it, setting off into the unknown with a passionate spirit.

Like today.
We could seize today for all its worth.

So what’s stopping you?

Ask the attractive girl / guy out.

Make the big jump of faith on your business.

Take the trip you’ve always wanted to.

LIVE a life of passion, adventure, and just a heckuva lot of fun.

Nothing’s stopping you but you and your own fear of being uncomfortable in the unknown.

Rangers Win "AGAIN" WOD

Heading over to West Plano Crossfit today, I was a zombie head. Meaning I was tired, mentally out of it, and didn't really know how the workout was going to go. As we got into the warm-up I started to come out of my funk, and as we got into the WOD I started to feel really good. Afterwards I was spent as usual, but once I recovered I felt great. Almost like a natural high from the workout. It's been awhile since I had that feeling!

Rangers WIN!! 7-3

For time:

Buy In:  300 m run

3 rounds of:

7 - Snatch Grip Deadlift
Example video - http://www.youtube.com/watch?v=gt_gLx583DI&feature=fvwp&NR=1
3 - Side to Side Burpees

7 - Hang Power Snatches
Example video - http://www.youtube.com/watch?v=43qi9DlGUxU
3 - Side to Side Burpees

7 - OH Squats
Example video - http://www.youtube.com/watch?v=AU4UcNAlofw
3 - Side to Side Burpees

Check out:  300 m run

I forgot to take a picture of the whiteboard today, but I finished in 14:07 (I think). My weight today on the lifts was 65#'s.

The Vibrams felt great today during the workout. Like Shawn "The Bearded" said, I dig the barefoot feel. Plus they were so much lighter, wish I would've started using these sooner.

New Vibrams

I took the day off from crossfit yesterday to go and get some new Vibrams. It was definitely time for some new workout shoes. I had been wearing three different pairs of worn out shoes (ASICS & Brooks). I normally wear these for extra arch support, but it turns out this is not so bueno for crossfit training. So many times during the workouts I end up taking my shoes off, because my arches are on fire. 


After doing so research on shoes and what would be ideal for crossfit, I decided to go with the Vibrams. They were the closest I could get to being barefoot and that natural feel w/ very little arch support. This helps with all of the different movements we do with running, agility, plyos, weight-lifting etc...


Also read http://www.theshoemart.com/crossfit . Emil sent me this link awhile back it this helped me narrow my search down.

They are a bit funky looking and Vanessa thinks they are so ugly, but I'm not trying to make a fashion statement. Kylee saw my shoes this morning and thought they were the coolest thing.


Fact is I've been wearing some pretty worn down shoes to work out in, and this is one of the worst things you can do to your body. Especially when working out. These shoes feel great on my feet, they are light-weight, and the toes being separated is not as bad as you'd think. You get used to it pretty quickly.


We'll see how they hold-up during today's WOD.

"Rangers WIN" WOD & Results

As you can see I'm a few days behind on my WOD posts (3 in 1 day).

Rangers WIN 7-3
2 rounds for Reps and Meters:

AMRAP (as many rounds as possible) for 7 mins:
7 - Sandbag Getups & 7 Shoot-Thrus
Rest for 1 min 30 sec
AMRAP for 7 mins: Rowing for Distance (meters)

Rest for 1 min 30 sec

84 reps = total amount of reps I did on sandbag getups & shoot-thrus.
2,680 = meters rowed.

The row machine is my nemesis and kicks my arse every time, but thanks to Zilla & Tnasty I was able to fight through it today. Kelp and Ninjow have been helping me with my technique & form on the row machine, and it has definitely been helping. A lot of what we do in crossfit comes down to form, and not just with the heavy lifting like cleans or squats.

While I was rowing today Zilla kept yelling "this is what it takes to get fit". There is something to that. Being fit is another level of being in shape. I know that sounds crazy and even weird to say, but it's the #TRUTH. Crossfit is so different from just going to the gym to break a sweat and lift some weights and do some cardio. Crossfit is all of that plus a level of "intensity" that you just can't get anywhere else. I'm going on six weeks now of crosfit and it's not getting any easier, and I love it.

Nuff said!

Man Maker Monday

MANMAKERS (power clean, lunge right then lunge left, 3 front squats, 4 push presses = 1 rep)

WOD For time:
10 - ManMakers
15 - Burpees
20 - Box Jumps
25 - Mountain Climbers
30 - Calorie Row
25 - Mountain Climbers
20 - Box Jumps
15 - Burpees
10 - ManMakers

This work out was a BEAST! Man Makers are exactly that. This WOD was for time, and I just missed completing the workout by two final reps of the last set of Man Makers. They got me coach Ninjow!

168 = the total amount of reps I did (2 shy of finishing before time).
65# = the weight I did on the man makers.
24" = height I did on the box jumps.

Last Sat.'s WOD & Results

It's been five days since my last post. I haven't slacked off, or fallen off the wagon. The lack of posts was twofold. One I was in Las Vegas last week for the Digital Dealer Conference. It's a big show we go to twice a year (fall & spring) to exhibit for AutoONE Media. The second part of that was I was also in recovery mode trying to get my body right (shoulder & calves).

The time off was great, and I was so looking forward to getting back in the box. I walked into West Plano Crossfit last Saturday morning for the 9:00am WOD, and it felt GREAT to be back. Seeing everyone and hearing that good 'ol 3...2...1... right before.

This was the best I've felt physically in a long time. Here is what Diceman had us do!

WOD 1: 7 Min AMRAP of: (as many rounds as possible)
200 Meter Run
15 Dumbbell Push Jerk - 25#

Rest 3 Minutes

WOD 2: 7 Min AMRAP of: (as many rounds as possible)
12 Medicine Ball Cleans - 20#
6 Toes to Bar - (I did knees to chest)

3.5 = 3 total rounds + a 200 meter run for WOD 1.
WOD 2 I was able to get through 4 rounds.

I was able to get through 7 total rounds + a 200 meter run.

WOD & Results @ Crossfit Las Vegas

Woke up at 5:00am Vegas time to head over to Crossfit Las Vegas to catch the 6:00am WOD. DAMN that was early, but I managed to get up and make it.
I worked out at Crossfit Las Vegas. Great box that I highly recommend to anyone in town and looking to get in a workout or two.

www.crossfitlasvegas.com

Here is what we did this morning:
Back Squats
5-5-5-3-3-1-1 (still part of the warm-up)

12 Rounds OTM (on the minute)
5x Deadlifts (135#)
3x HSPU (hand stand push-ups)

205# = highest weight I did on my back squats warm-up.
12 rds = the rounds I completed.
135# = the weight I did on my dead lifts.

This was my first WOD where I had to do hand stand push-ups. Those were not easy, but I managed through them. I was just glad I was able to represent West Plano Crossfit and complete the WOD and total amount of rounds of 12.

I felt great this morning after the workout!

WOD & Results & 1 Month After Pic

It's been three days since my last post. Part of that is still recovering from my Cowboys melt down on Monday night. The other part is I've been on a little R&R since Friday. Rest & recovery.

I've been going pretty hard at the crossfit training since August 29th, and my body was definitely letting me know about it. Got cleared this past Monday on my left shoulder, but for the past few weeks I've been going back and forth with both calves and straining them. PIA!!!

I've been going crazy not being able to work out for the last three days. I'm in Vegas this week for work for a conference, and WOD's aren't going to be possible for the next three days, so I did the one below.

La Juanita for time:

Buy in:
1.5 mi (I know this doesn’t really count & they are frowned upon in CF, but all I had to work w/ in the hotel fitness center for cardio equipment)

3 rounds of:
25 air squats
25 hand release push-ups
25 sit-ups

I completed in 16:07.

I asked Zilla once about WOD's on the weekends or when I'm traveling etc... and he said you can always push-ups, sit-ups, pull-ups, burpees, etc... Kept this one simple didn't want to overdo it, but it still got my heart rate going & got me schweddy balls. Eric Zihlman even did 1 round with me just to try it. Was proud of him for trying. He said he has a new found respect for what I do with CF. Nuff said!

It's been 37 days since I started doing crossfit, and I thought it would be good to post a Before/ After picture. I'll do one of these a month moving forward to track my progress visually.

8.30.11

10.4.11

Also a quick weigh-in update as of today.

Current weight: 239 lbs. (244 back on 9.21.11)
Starting weight: 273 lbs. (6.1.2011)
Total Loss: 34 lbs.

Next time I weigh-in I'll provide my inches & a body fat % update. Will do this sometime around the first of November.