My first road race

A while back, I wrote that to be successful, you need to step out of your comfort zone.

I just stepped out of it in a big way.

I just registered for my very first road race: the 2019 CDPHP Workforce Team Challenge. I have never run any kind of registered road race* before. This will be my first.

(*I have, however, participated in a registered bicycle tour before. But I feel a lot more comfortable about my bike riding than I do my running.)

I will say that running and I have never really gotten along. It is not, I repeat, not one of my favorite physical activities.

I’ve been active in CrossFit since 2015. I’ve made big strides since I started. Although I still have a lot of things that I need to improve, I can do a lot of things now that I couldn’t when I first started.

And as it turns out, one of the things upon which I’ve improved is running. One particular coach tends to push me pretty hard (in a good way). Whenever a 5K run has come up in a CrossFit WOD, I’ve toyed with scaling it down to a shorter distance. It was this particular coach who said to me, “nope, you’re not scaling it. You’re running the full 5K!”

And it’s for that reason why I feel I’m capable of participating in this event.

Granted, I use air-quotes when I say “run.” It’ll probably be more like some jogging, some walking, and some stumbling. (And this event is longer than 5K; it’s actually 3.5 miles.)

If you want to get better, you need to step out of your comfort zone. I’d say that this definitely qualifies.

For reference, my best 5K time is 50:18. We’ll see how this goes. Wish me luck.

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The CrossFit Open 2019

This morning, I registered for this year’s CrossFit Open, which starts tonight. This is the third time in four years that I’ve signed up for the Open. (I was unable to participate last year due to commitments and subsequent time constraints.) Thousands of participants from around the world, representing many age groups and skill levels, participate in the Open. The best of them go on to the CrossFit Games. (The Games are represented by world-class-level athletes, of which I’m not even close, so don’t expect to see me participate at a regional anytime soon!)

Why participate in the Open? For one thing, it’s an opportunity for pseudo- couch potatoes athletes like me to take part in such an amazing event. Think of it as a Little Leaguer competing on the same field as, say, Aaron Judge. For another, it’s a measure of how far I’ve come in CrossFit since I started doing it over four years ago. When I first started, I couldn’t hold a squat without falling over on my backside. Now I can hold one almost indefinitely. Granted, I still have a long way to go — I still am unable to do anything involving pulling myself up (pull-ups, rope climbs, etc.) — but I continue to keep at it. Maybe someday, I’ll get them! It’s also a measure of how you do against your peers. You’ll get an idea as to how you stack up against similar athletes.

Other reasons? Well, let me, once again (as I’ve done several times before), quote one of my favorite song lyrics by my favorite band

“Gotta run a little faster, gotta reach for the sky, gotta come a little closer, even if I lose, I gotta try…”

“Inside Of Me” by Kansas

If you want to see how I do over the next five weeks, click here to check out my Open profile. We’ll see how this goes!

Wish me luck!

There’s a first for everything

“The journey of a thousand miles begins with one step.”

Lao Tzu

Take a moment and think about your career — where you are now, how far you’ve progressed, and so on. Do you like where you are?

Okay. Now, if you do like where you are, take a moment and think about how you got there. How did you get your start? When was the first time you did (insert the first time you did something to advance your career here)?

For whatever reason (don’t ask me why; I don’t know), I started thinking about first steps in my career. I especially thought about my involvement with SQL Saturday and the steps I took to get here. I’ve written before about how I got my start with SQL Saturday. There were several “first” steps that I took to get to this point. There was my first idea for a presentation. I wanted to take it for a test-drive, so to speak, so I first presented it at a user group meeting. That led me to my first submission to a SQL Saturday event. I enjoyed it so much that it prompted me to submit to my first SQL Saturday out-of-state. I knew almost nobody at this event, so this was stepping out of my comfort zone. (I’ve since become friends with many people I met at this event!) And as they say, the rest is history. That was more than three years ago. I’m still submitting, and now, I’m even getting asked to speak at other events. I’m pretty happy with where this endeavor has taken me so far, but I’m still in the middle of this journey.

First steps don’t just apply to your career. They apply to everything you want to accomplish in life. For example, I’ve been doing CrossFit for over four years now. I’ve come a long way in that time, but there are still a lot of things to accomplish. I wouldn’t be where I am had I not taken that first step into that gym one day.

I’m sure you’ve heard the age-old quote: “there’s a first time for everything.” I’ve taken countless first steps to get to where I am now, and I’m still going. I probably won’t stop taking them until I’m six feet under.

So where do you want to be in your career, or, for that matter, your life? Do you like where you are? What first steps are you going to take to get there? Wherever it is that you want to be, the only way to get there is if you take that first step.

Make goals, not resolutions

My previous post got me thinking about setting goals. I mentioned in my previous article that I hate setting New Year’s “resolutions.” I didn’t want to get into why in that article.

Well, in this article, I want to get into exactly why.

How many of you have made New Year’s resolutions? How many of you made them in years past? How many resolutions did you keep?

If I had to guess, probably not many, if any.

This is why I hate resolutions. They’re almost guaranteed to fail. Case in point: for those of you who go to a gym and work out, how packed is the gym in January? In all likelihood, it’s packed with people who resolved to go to the gym and work out this year.

Now, how many of these people are still at the gym by the end of the year? Or by July? Or even April?

I gave up making resolutions a long time ago. All I was doing was breaking promises to myself. And every time I did so, I just ended up disappointing myself.

Don’t set resolutions. Instead, set goals. If you want to do something to better yourself, setting goals is far superior to making resolutions.

Goals are measurable. Let’s say you make a resolution to lose weight and go to the gym. That’s awfully vague, isn’t it? That can mean almost anything. Let’s say you join a gym on January 1, do one workout, and never go again. You might say you broke your resolution. But did you really? You went once. That counts, doesn’t it?

However, let’s say you set a goal to lose ten pounds by the end of the year. Now you have something to shoot for, and it’s something that can be measured. You can keep track of how much weight you lose until you reach your goal, and you can measure aspects (calories, number of workouts, etc.) that will help you get there.

A goal is a target. In addition to being measurable, a goal gives you something toward which you can aim. You might hit it. You might not. Either way, you gave it a shot. Resolutions, on the other hand, are almost always doomed to fail.

If you miss your goal, that’s okay. When you break a resolution, you feel like you failed. It brings you down. It un-motivates you. However, if you miss a goal, it’s not the end of the world. You can either try again, or reset your goal toward something more manageable.

Speaking of being more manageable…

Goals are adjustable. If you find that a goal is unattainable, you can adjust it so it’s more attainable. And once you reach a goal, you can reset a higher goal, which will make you even better.

Goals can be set any time. Ever make a resolution in July? I didn’t think so. However, you don’t have to wait until the new year to set a goal. You can set them any time you want.

(There are probably a bunch of other reasons that aren’t coming to me right now.)

Personally, I’ve set a few small goals. For one thing, I don’t have much arm strength, so I struggle with any workout routine that involves supporting my own weight with my arms — pull-ups, rope climbs, handstands, etc. I set a goal of doing at least one real pull-up by the end of the year. Also, my home is, admittedly, a cluttered mess (it looks like it belongs on an episode of Hoarders). I told my wife that I would set a goal of decluttering a room at a time — the kitchen within a few weeks, the living room a few weeks after that, and so on.

There are a number of others I’d like to set as well, but I haven’t yet gotten around to setting them. As I go along, I’ll figure out what I need to accomplish, set my goals, and take steps to reach them. Again, I can set goals any time I want. I don’t have to wait until next year.

So what do you want to accomplish? What steps will you take to reach them? Whatever they are, you will be more likely to succeed by setting goals rather than making resolutions and empty promises to yourself.

Don’t fear the CrossFit

(Photo source: https://www.endlesscrossfit.com)

“I gotta run a little faster; I gotta reach for the sky; I gotta come a little closer; even if I lose, I gotta try…”
— Kansas, “Inside Of Me”

“Try not.  Do.  Or do not.  There is no try.”
— Yoda

Every Saturday, my CrossFit gym invites friends to join members for workouts (“Bring A Friend Day,” as it’s called).  It’s a little bit of a misnomer, as guests don’t necessarily have to be friends — as one coach likes to describe it, “bring your friends, neighbors, coworkers, colleagues, enemies, ‘frenemies,’ whomever.”  It doesn’t necessarily have to be by invitation; anyone interested in trying CrossFit can come to these classes — a type of “try before you buy” session, if you will.

I’ve tried to get friends to go to these sessions, with mixed success.  Those who do enjoy the sessions, but I have yet to have one friend (other than my wife) try it out and join the gym.  (Admittedly, there are fringe benefits for me to get someone to sign up — a month of free membership, for example.)

What’s interesting is those who don’t try it and outright refuse my offer to join me.  (As I tell people, joining me in these sessions pretty much guarantees that I will work out on Saturday!)  I tried to tell one friend that I thought CrossFit might benefit her.  Not only did she outright refuse to take me up on it, I got the impression that she was actually scared to try it.  She would not even keep an open mind about it; she just said, “I will NOT do it.  Don’t ever ask me about it again.”  End of conversation.

My question: why???

I would never twist anyone’s arm into trying it (well, okay, maybe friends with whom I know I can get away with it), but what I don’t completely understand is why people fear it.  I get why people won’t do things like go bungee-jumping (disclosure: I am deathly acrophobic), eating exotic foods (I’ll try almost anything, although I draw the line at anything that has more than four legs, shellfish excluded — Andrew Zimmern I’m not!), or do something on a dare.  But why are people afraid to try CrossFit?

I think part of it is that it’s human nature to fear what you don’t know.  People will see these images of CrossFit (I often post what I do on Facebook) and immediately get the impression that they’re expected to be able to lift large amounts of weights, be pushed to do double-unders, or be able to do pull-ups right off the bat.  The fear of “gymtimidation” comes into play.  People who fear it are likely afraid of being embarrassed or injured.

First, one of the selling points of CrossFit is that anyone can do it.  I’ve seen people as old as eighty (and even more!) in the gym.  I once saw a guy who had the use of only one arm in a workout (it was interesting watching him on a rower and an Assault bike).  I’ve seen newbies who struggle with weightlifting form.  Even I have my own struggles; I can’t (yet) do any moves that involve pulling myself up (pull-ups, muscle-ups, rope climbs, etc.), I have trouble with movements that involve squatting (I was diagnosed with osteoarthritis in my knees), and I’m not exactly the fastest runner (for me, there’s almost no difference between a jog, a sprint, or a fast walk).  Heck, even some warmups can sometime leave me out of breath.

However, one of CrossFit’s selling points is that it is scalable.  You are never asked to do anything you are not capable of doing.  If you have trouble with pull-ups (like I do), you can do barbell pull-ups or ring rows.  Unable to do a certain type of weightlifting movement?  Don’t worry about the weight; instead, use a lighter weight, an empty bar, or even a PVC pipe, and practice your technique.  Whatever movement gives you trouble, there is always a way to scale it that will allow you to perform it to your capabilities.

I’m sure the fear of being injured comes into play.  As I just said, you’ll never be pushed to do what you’re not capable of doing.  But one of the selling points for me is that CrossFit emphasizes technique.  If you are not sure about how to do a movement, coaches will teach you how.  If your form has issues, coaches will tweak it so it is better.  Technique is key to anything: the better your form, the less chance you’ll be injured.

I also think the intensity is a factor.  CrossFit can get very intense.  Admittedly, there isn’t a lot that’s enjoyable about working your tail off to the point where you’re gasping for breath and end up lying on the floor.  That’s something that can scare people off.  However, how hard you work out is up to you.  Intensity is what you make of it.  But why is it so intense?

I think it’s because the majority of people who take CrossFit seriously want to improve.  People push themselves because they want to get better at what they do.  Did a deadlift weight of 305 pounds?  Next time, I’m going to try 315.  Run 5,000 meters in under ten minutes?  Next time, shoot for nine.  CrossFit is about making yourself better.  While you are not asked to do anything you can’t do, you are asked to challenge yourself and push the limits of what you can do.  Even my own gym’s motto is “(Be)tter” (as in, “be better”).  I wrote before that you have to get uncomfortable in order to improve.  Making yourself better involves going out of your comfort zone.  How much discomfort — intensity — you decide to put into it is up to you.

Finally, there’s the phenomenon that Planet Fitness refers to as “gymtimidation.”  People are embarrassed by their lesser skill level and are often intimidated by performing in front of other people who are in much better shape.  This attitude does not exist in CrossFit.  Everyone — even the elite athletes — roots for everyone else to succeed.  I remember one time watching the CrossFit Games on TV and hearing the commentator say, “CrossFit is probably the only sport in which the person who comes in last gets the loudest cheers.”  Even in events where athletes are finished, they will often go back out into the field to cheer on and encourage those who are still working through the event.  Here’s a secret: everyone, at some point in their lives, was a beginner at something.  Someone once said that one of the worst phrases ever coined was “do it right the first time.”  It’s almost never done right the first time.  Fear of embarrassment should never be a factor in trying something new.

I wrote before that CrossFit is a supportive community.  I have made a large number of friends in CrossFit, and even though I look more like a couch potato than an elite athlete, I feel as comfortable with this group as I do as any group in which I’m involved.

Although people have their reasons why they don’t want to try CrossFit, fear should not be one of them.  CrossFit can be a fun and exciting way to keep fit.  Give it a try.  Who knows?  You might just get hooked — like I did!

And if any of my local friends are interested in hitting a Saturday “Bring A Friend” WOD, hit me up!

Memorial Day Murph

A few of us in the office were discussing plans for the upcoming Memorial Day weekend.  I mentioned that I was doing this thing on Monday called Memorial Day Murph (those of you who CrossFit know what I’m talking about).  I tried to describe the workout, and I couldn’t remember the movements and rep scheme, so I looked it up.  In doing so, I came across this article that talks about “surviving” Memorial Day Murph.

First, I want to talk a little about the article.  Doing Murph as prescribed (“Rx’ed,” in CrossFit parlance) is not for the faint of heart (literally — it’s a pretty intense cardio workout).  I generally make it a point to make sure I’m hydrated (I do this, anyway) and to make sure that I’ve had something to eat before I attack it.  I also make sure that I scale.  I am not in the class of Mat Fraser, and likely never will be.  (When I was a kid, I had a dream of playing for the Yankees, too.  You probably can tell where that went.  But I digress.)  I have yet to run a full mile; I have enough trouble running a fraction of that.  I don’t remember how I scaled it last year; I might have done something like an 800m run (admittedly, I usually end up walking a good chunk of it), ring-rows instead of pull-ups (I still can’t do a pull-up to save my life — I’m working on it), and a reduced number of push-ups and squats.  Nevertheless, even scaled down, it still makes for a pretty serious workout.  But I will say that if a longtime self-admitted couch potato like me can do it, so can you.

I also want to talk about the spirit of “Murph.”  Murph is what CrossFitters refer to as a “hero WOD” — that is, a WOD (Workout Of the Day) that is named for and to honor a hero — in this case, Navy Lieutenant Michael Murphy, who was killed in Afghanistan in 2005.  (Memorial Day Murph was even made into a fundraiser.)  Hero WODs tend to be intense — moreso than the typical CrossFit WOD.  Every Memorial Day, CrossFitters around the country do Murph in the spirit and honor of this fine man who died for his country.  It is a way for CrossFit athletes to honor this hero, but it’s also a reminder as to what Memorial Day is about.

And, of course, Memorial Day is known as the unofficial start of summer, and is usually accompanied by barbecue, burgers, hot dogs, and beer.  My CrossFit gym is no different; Memorial Day Murph is followed by a cookout, along with plenty of camaraderie.  Our gym members are a close-knit group, and I’m sure other CrossFit gyms are similar.

So, I’ll be spending my upcoming Memorial Day holiday hanging out with a bunch of CrossFit athletes while trying not to exhaust myself from a regimen of running, pull-ups (likely ring-rows for me), push-ups, and squats.  And a good time will be had by all.

The CrossFit family

The other day, a thought popped into my head for no reason (that happens occasionally — doesn’t it happen to you?): “I feel like hanging out with my CrossFit family.”  I don’t know why I started thinking about it, but I was thinking about the great times I’ve had hanging out with my CrossFit friends outside of the gym — bowling night, playing poker to raise money for charity, going out to dinner, and so on.  I’ve been a member of my CrossFit gym for over three years (and counting) now, and I’ve made a lot of great friends in the process.  Who would’ve thought that I, a longtime self-admitted couch potato, would happily be spending his free time hanging with a bunch of athletes at a gym?

Ever since I started doing CrossFit, I’ve heard a lot of people refer to “their CrossFit family.”  This term, much less, concept, is nothing new.  Among all my activities, I’ve heard references to “my music family,” “band family,” “SQL family,” and so on.  As it’s been often said, “family” is more than flesh and blood; it’s about people to whom you’ve gotten close and learned to trust.  We as social animals thrive on these relationships.

The fact that I’ve managed to stick to a fitness program for more than three years is a huge deal, and I believe that the support system — all these friends I’ve made — is a big part of that.  A support system of friends can make almost anything pleasurable.  I’ve met a lot of great people in CrossFit, and one of the big things is that these people make me want to go to the gym.  When you have great friends and a solid support system around you, anything is possible.