Pain and Suffering

 overhead squat

There is a discussion going on right now on the GORUCK Tough Facebook page regarding the best quotes from GORUCK. While most involve a colorful exploration of the “F” word, my favorite is this little gem:

Pain is inevitable, suffering is optional.

It is sooooo true. We all have to put in hard work, and a lot of the time it sucks. We all have the choice in how we deal with the suck. You can let the suck consume you, and typically those around you, or you can embrace the suck. You are always free to choose your reaction to what is thrown at you, even pain.

An example from the GORUCK challenge was when the team was carrying the logs, which dealt out some real pain. Chris, our leader at the time, had the gang singing songs and laughing while carrying this several hundred pound piece of rotting wood up narrow trails over roots and rocks and creeks for an hour or two, in the dark. Instead of focusing on how much that sucked, i.e. suffering through it, the team leaned in and laughed their way through it. Same pain, very different experiences.

This applies to so many aspects of my life. I always have a choice, and I’m gonna choose to smile over suffer 100% of the time. The way you choose to react to a situation is wildly contagious. If you are part of a team, you can bring the team down with your complaining and whining. People will follow you down that trap. By the same token, put on your damn happy face and bring the team up. They will follow you in that direction too.

Your choice.

(Unofficial) GORUCK Tiny

GORUCK Tiny Ann Arbor

 

I thought I had joined a ‘cult’ like community when I got into CrossFit.  Then I did a GORUCK Challenge.

Somehow, I was able to find 6 friends crazy enough to follow me around Ann Arbor, doing push ups, carrying a cooler filled with beer and dumbbells, bear crawling, crab walking, and all sorts of other messed up stuff for over 9 miles this past Saturday morning.  And it was awesome.  So much more fun than I would ever have thought.  10 years ago, I would have more than likely been slow to wake up, a little hung over, and settled in on the couch to watch a few hours of College Game Day.  Not any more.

I was up at 5:30 AM and at the starting point for my first ever organized fitness ‘run’ by 6:45 AM.  As I sat there in the dark, I was really curious to see if anyone else was really going to make it out.  Then, at about 6:50 AM, cars started pulling in.  That was a great feeling.  By 7:15, all but 2 of my confirmed ‘guests’ had arrived, and one had texted me at 6:30 saying he would be 5 minutes late.  At 7:20 on the dot, Danny came screaming in on his bike, and it was time to begin the ruck!

I had plotted a path very close to the path used for the GORUCK Challenge in Ann Arbor, cutting a bit here and there, targeting a 4-5 session.  In the end, we traveled 9.3 miles, did a few hundred reps of good PT, carried some things and laughed just as much as we would have had we been sitting at a bar.

During the ruck, we spoke about doing this again in January.  After the ruck, we decided that was too long to wait.  The next one is set for December 14th.

Here’s a link to the pix and video from the event:

http://www.flickr.com/photos/9398741@N07/sets/72157637736260715/

 Pull Ups with 50# RuckGORUCK Tiny Ann Arbor Map

Accountability

Today was my first day back in my 7:30AM class in a few weeks. I had been out due to injury for a week, then work travel then family travel. I’d been getting workouts in, just not at my regular time and a few on my own.

Within 3 hours of the first 7:30 class I missed I had gotten a text and a Facebook message from two folks asking where I was and if I was alright. There were a couple more people reaching out over the past few weeks, and then today several people approached me and asked where I was and if I was alright.

I love the team mentality that CrossFit creates. It’s wildly motivating. It makes hitting snooze and sleeping in for an extra hour and a half much less likely.

I know that if I miss a WOD, I had better have a damn good reason, because my “team” is going to hold me accountable.

CrossFit Culture

Stopwatch

 

Today we did Nate  (named after Chief Petty Officer Nate Hardy, who was killed February 4th during combat operations in Iraq.)  It’s a bit of a beast, 20 minute AMRAP of Muscle Ups (2),  Handstand  Push Ups (4), American KB Swings, 2 pood (8).  or in my case, mod (2), mod (4), swings (8).  Then we did some strength (BSQTs) for good measure.

I ended up doing the 6AM class today, since I woke up at 4:45AM and was unable to get back to sleep and figured might as well make the best of it.  This afforded me the opportunity to take my time stretching (see below for my after WOD routine) out after the WOD, which was nice.  So I grabbed a stopwatch and started to get set up, and my buddy saw me grab the stop watch and wandered over.

My buddy and I had a nice little chat, got caught up, but there was clearly something on his mind.  After our little small talk, he’s leans in and is like, “so, hey, whacha doin’ with the stopwatch?” all excited to maybe get in on something new and cool.  I sadly offered up that I was just gonna do some stretching, and he was totally disappointed. Even though it was a let down, it’s a pretty awesome example of the CrossFit / HyperFit culture.   We just banged out a solid 60 minutes of work, and he was just looking for more fun.

For the record, I got in an excellent round of stretching, and he did Tabata L-Sit holds on the parallel bars.  Everybody ended up winning.

Here’s my stretching routine:

Hold each position for 30 seconds (use a stopwatch or interval timer, make sure you hold 30 seconds!)

  1. Stand up straight and touch your toes
  2. Stand up straight, cross right foot over the left
  3. Stand up straight, cross left foot over right
  4. Stand up straight, move your feet apart, touch the ground where your feet would be if they were together
  5. Slide your hands to your right foot
  6. Slide your hands to your left foot
  7. Sit down, keep your left leg out and place the bottom of your right foot flat against your inner left thigh and touch your left toes
  8. Switch feet, right leg out and place the bottom of your left foot flat against your inner right thigh and touch your right toes
  9. Stay seated, step your right foot over left knee so your right foot is flat on the ground and pull your right knee into your chest
  10. Switch feet, step your left foot over right knee so your left foot is flat on the ground and pull your left knee into your chest
  11. Stand up, bring your right arm across your body and bring your left arm up so your elbows are stacked, your right arm is straight out and your left arm is bent so your hand is straight up (you will look like you are about to flip someone off if you are doing this right), keep your head straight up and try to push your right shoulder down
  12. Switch arms, bring your left arm across your body and bring your right arm up so your elbows are stacked, your left arm is straight out and your right arm is bent so your hand is straight up, keep your head straight up and try to push your left shoulder down
  13. Stay standing, extend your right arm over your head, bend at the elbow and walk your right hand down the center of your back, keeping your head up straight, you may assist by putting pressure on your right elbow with your left hand
  14. Switch arms, extend your left arm over your head, bend at the elbow and walk your left hand down the center of your back, keeping your head up straight, you may assist by putting pressure on your left elbow with your right hand

 

[Guest Post] Mixing Paradise With A Great Workout

Hi everyone, here is another guest post, this one comes by way of Quinn McAdams, a self-proclaimed healthy living enthusiast. She enjoys playing soccer, volleyball, running and hiking and is always on the lookout for the next workout he can try. Healthy eating is extremely important to her and she truly believes in the “Do Good, Feel Good” philosophy. You can find her on her blog “Healthy Living by Quinn” http://healthylivingbyquinn.blogspot.com/

Enjoy…


 

I’ve found that as the leaves start turning colors and drop from the branches, crisp

autumn air beckons you outside. Hiking trails, from flat to rough terrain, gives you a

healthy workout whether you spend 30 minutes or 2 hours exploring nature. Bringing

along a friend or family is a great way to keep you motivated and safe, but it is also

imperative to pack some essential items to stay prepared for your adventure. Here is

a list of items I abide by for each hike:

 

Backpack

Select a sturdy backpack that has multiple pockets for ample storage. Mesh side

pockets are practical for bottled water while a zippered cell phone pouch keeps your

electronics safe. The straps should be thick without any damage. Broken backpacks

soon become a weight in your arms. For our last anniversary, my husband bought

me an awesome hiking backpack from an anniversary gift-giving page. We’ve used

this on every hike and pack our favorite travel essentials when hitting the trails.

 

Water Bottles

Instead of loading up on plastic water bottles, try looking into BPA free water bottles

for your journey. You’ll most likely need to refill your bottle throughout the hiking trip.

If there are no water fountains nearby, you’ll need to improvise by using a natural

water source. Fresh water lakes and rivers make great hydration sources, but be

sure the area is not polluted before you drink.

 

Sunscreen

It may be autumn, but the sun still packs a surprising painful punch if you hike

without sunscreen. Try a non-nano zinc oxide kind for an environment-friendly option

rather than chemical sunscreens, which may do more harm than good in the end.

 

First Aid Kit

A simple kit filled with bandages and antiseptic is a critical item to bring on a hiking

trip. Hot and cold packs are also helpful if you have a swollen joint, such as rolling

your ankle, which leads me to my next essential…

 

Hiking Boots

Even though it may seem like a good idea, walking around in old sneakers is a

recipe for injury. This may seem obvious, but it is really important to invest in a pair

of high-quality hiking boots with good tread so they grasp the often uneven ground

below. Pebbles and loose soil cause you to lose footing as you hike and proper

footwear prevents falls and serious injury. Higher-length boots are great at stabilizing

your ankles, preventing any twisting activity, and also protect you from unexpected

patches of poison ivy.

 

Just like any other pair of shoes, breaking them in before you leave for your hike

is key. Wear them around town for a few days to prevent painful blisters from

appearing on your feet during the hike.

 

Fuel

Having energy during a hike is extremely important and also makes for a more

enjoyable journey. Certain foods provide necessary energy for exploring fun. If

you’re in a pinch, bring the traditional hiking foods, such as granola bars, beef

jerky or trail mix to ward off any hunger — but make sure to choose brands free of

preservatives and other chemical additives. There are so many great options out

there that you don’t need to sacrifice nutrition for convenience.

 

Flashlight

Clouds and trees can make your hike extremely dark all of the sudden, even on

sunny autumn days. Bring a couple flashlights with extra batteries to help you find

your way along the trail. If you cannot see in front of you, injury potential increases.

In my experience, you cannot replace the beauty and wonder of a hiking trail with

a standard gym workout. Go outside and watch the wildlife as you explore new

trails. If you go often, you’ll build your endurance and walk even farther every time.

Hiking can also be a great bonding experience for families – we make it a McAdams’

tradition every year on the first day of fall.

Powerhouse Getting Into the CrossFit Game

 

I just see this as an outsider trying to chase dollars.  Part of the magic of CrossFit is the community and culture.  I think Powerhouse is going struggle there.  It is a lot more difficult to buy culture than it is to buy a few Kettlebells
and Dynamax Balls.

Had a week off from training

I ended up with a bulged disk in my neck almost two weeks ago, and was unable to work out at all. That sucked.

I received clearance from my doctor yesterday to resume working out. So I tried to ease my way into things. Turns out two weeks off is a little hard to just jump back into things. This workout didn’t seem like much, but during the final 10 mt. climbers, I thought I was gonna puke, and when done I had to sit down as I was close to passing out.

I hope this was just a one time payment to get back into the rhythm of the daily wods.

W/U:
30 air squats
20 shoulder rolls
30 overhead squats

Wod:
30 4 ct fluter kicks
30 push ups
30 4 ct mt climbers
20 4 ct fluter kicks
20 push ups
20 4 ct mt climbers
10 4 ct fluter kicks
10 push ups
10 4 ct mt climbers

Then full stretching routine, 30 second holds for 7 minutes. Legs, hips, butts, shoulders.

GORUCK Lessons, continued

Las Vegas

It’s interesting how often I find myself drawing from my GORUCK Challenge experience.

This past week I was in Las Vegas for a conference, and when I found myself having to stay up until 1:30AM during some “team building” at the poker table, I couldn’t help but think that,
A: it’s actually 4:30AM to me and
B: I have to wake up for an 8AM meeting.

But very quickly, my inner GRT kicked in and reminded me of some important lessons.
A: suffer in silence
B: It pays to be a mother f’ing winner and
C: I was up a hell of a lot longer, doing a hell of a lot tougher shit, so man up

GoRuck Challenge

GoRuck Challenge

A week later I am still processing what happened last Friday and Saturday. 11 and a half hours, 19.6 miles, 880 reps of “insane PT with a heavy tick on [our] backs”, 1 Cadre, 2 photographers and 18 teammates. Those are the data points coming out of what was Class 771, GoRuck Challenge in Ann Arbor.

What is not captured in the data is the teamwork, attention to detail, leadership, friendship, hardship, cold, wet, fun.

GoRuck_Crabwalk

The GoRuck Light the week before was only a taste of the GoRuck Challenge. During the Light, we carried heavy stuff, moved as a team, and had fun, but I never once came close to feeling like I wasn’t going to make it. During the Challenge, my brain was in a constant battle with itself. At around 2 or 3AM, I’m pretty sure I could see the “I quit” devil on my right shoulder, and the “you can’t quit” devil on my left, they were both laughing at me.

I had about 8 feet left to travel through the “tunnel of love“, with our team weight, a sand bag, on the back of my head pressing my face into the dirt, and who ever behind me pushing my feet, trying to keep up the speed of the line. I was stuck. I was ready to throw in the towel. Then, the second person from the end, graciously lifted the sandbag from the back of my head, put it on theirs, and it was exactly the support I needed. I got through it.

GoRuck Challenge Low Belly Crawl

If you are looking for physical and mental growth, there is no substitute for being pushed to your breaking point, your red line, and staying there… a lot longer than you thought possible. The GoRuck Challenge did that for me, big time. Tough Mudder is a mental walk in the park compared to this event.

GORUCK Challenge Class 771 on Saturday, September 14, 2014 in Ann Arbor.

The PT we did was pretty basic on the surface. Push-ups, over head squats with our bags, mountain climbers and oh my the butterfly kicks. What made it interesting was all reps were to be done in unison, and they ended when the last rep was done and we held the “rest” position for a ten count as a group.

The “rest” position was rest in name only. For the butterfly kicks, the resting position was done holding your heels 6″ off the ground. As it would take the group a moment or two to settle in, the 10 count was more of a 20 count, and felt more like a 200 count. I won’t soon forget after a set, laying there on the dark gravel, some time around 4AM, every muscle in my body trembling, trying to keep my feet up, waiting for the ten count to start.

We did our PT in the dark, we did our PT in the light, and yes, we did our PT in the river, even the butterfly kicks.

GORUCK Challenge Class 771 on Saturday, September 14, 2014 in Ann Arbor.

We climbed stairs, we crab walked stairs, we carried each other’s packs, we carried each other, we shared food, water, cold, warmth, and I’m sure some other things while we were in the river together. We also all shared in the victory of finishing. As a team. I have a lot of respect for everyone who completes a GoRuck Challenge.

I’m so glad and fortunate to have met Cadre Tyler, and been a part of class 771.

GRT_Patch



Here are a few more of the pictures captured by the guys who were willing to give up a night’s sleep, and lug their gear around town, and water, so we could relive the event.

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