Monday, January 31, 2011

How to Beat A Cold.

Sleep. A lot.

Or, in my case:

  1. Go visit your best buddy in Grand Junction on Friday afternoon.
  2. Get super drunk that night and stay out till 5 in the morning chasing women who are too good for you.
  3. Sleep three hours.
  4. Wake up in same clothes, on a couch, by yourself, and complain that you are super hungry.
  5. Call buddy, wait for ride.
  6. Go to the college campus (which was very nice looking, by the way).
  7. Pay $7.95 for access to the campus dining hall.
  8. Order a plate of egg-whites and get stared at because you eat egg whites. Turn down the hash-browns.
  9. Drink three cups of coffee. Remember, you paid $7.95 for a buffet breakfast. Better get one for the road.
  10. Order a second plate of egg-whites. Get stared at by the freshman. Turn down the hash-browns.
  11. Laugh at the lacrosse team.
  12. Pretend you are super cool and, on your way back to your seat, purposely walk by the hot girl sitting way out of your way. Pretend she notices you, smile and laugh at your buddy.
  13. Network with fitness entrepreneur Derek Trombetta: www.970muscle.com
  14. Train hard: Sumo Deadlift #1: 420 lbs
  15. Think you are stronger than you are, try it again: Sumo Deadlift #2: 460 lbs
  16. Sleep until Tuesday.
The end.

colby@trainrogue.com

Tuesday, January 25, 2011

Training.

Listen to this song: Alesana - Red and Dying Evening

Monday, January 24 8:00 AM
Rogue Performance: www.trainrogue.com

Upper Body Strength 1
A1. DB Floor Press 3RM (40, 50, 65, 75, 100, 100+Elite FTS monster mini band)
A2. Chins 3/ARAP (6,6,5)
A3. Pec Minor Mobs 3/6

B1. Ring Inverted Rows 3/ARAP (12, 12, 12)
B2. Heavy Farmers Walk 3/40y (330, 350, 370: New PR!)
B3. Elite FTS monster mini band pull aparts 3/12
B4. Seated Prisoner Thoracic Rotation 3/6

Conditioning - Glycolytic Capacity
Rower: 3x3 (30s on/ rest until HR < 120)



Thursday, January 20, 2011

Keep The Main Thing The Main Thing.

I lived in Aspen once, and it was everything I thought it would be: pretty women, lots of money and pretty women who just wanted lots of money. Good thing I didn’t have any money, otherwise I would have ended up fat, sad, naked and broke (Spoiler: I ended up fat and broke).  Being a recent college graduate and an outstanding young man with ambitions larger than life, I had a list of things I wanted to accomplish while I lived in Cougartown, USA. This list included, but is not limited to, start a career path, get fit, play rugby, meet women who know they are too good for me but still want to experience a young buck like myself, save some money and have sleepovers with the Tropicana Winter swimsuit models.

I did not achieve a single one of those goals.
  •          Pick a career path (I skied instead).
  •          Get fit (I drank beer instead).
  •         Play rugby (well, of course I did this).
  •          Meet women who are too good for me (I won’t go into detail here).
  •          Save money (I spent it all).
  •          Bikini models (I will not go into detail here, either. And not for the reasons you are thinking).

I was lost.

The main thing for me was to accomplish all these big goals that I had put on myself ever since graduating college. But here is the problem: I had no long term plan. I had no long term vision. I didn’t even have a direction of where I wanted to head. I simply assumed that by being a good person and making strangers smile the universe would take care of me and drop beautiful women in my lap after a day of deep powder skiing. Unfortunately, I was not that lucky.

Bottom line is this: my behaviors did not match my goals. I would have been so much better off by setting a goal to ski every day, get drunk every night and hope some tourist was lonely enough to come take a ride on the pain-train (We had a train track going through our apartment. Really.)

Think about what YOU want to do. Think about what YOU want to accomplish.

Do your behaviors match up with your goals?

Keep the Main Thing the Main Thing. 

Even if it means going through a few months of demoralizing your self-worth. Trust me, it’s worth it.

Tuesday, January 18, 2011

Training.

Listen to this song: Sam Adams - Heads Will Roll

Tuesday, January 18th 2011 9:30 AM
Rogue Performance: www.trainrogue.com

Lower Body Strength 1
A1. Hang Cleans (5x2) (115, 145, 185, 225, 235: New PR!)
A2. Sumo Deadlift (4RM) (135, 225, 275, 315, -, -)
A3. Hip Flexor Mobs (3x5s/side)

B1. DB Reverse Lunge (3x10-12/leg) (45, 45, 45)
B2. Salute Planks (3x5s/side)

Conditioning - Alactic Power
Prowler Sprints (90 lbs)Two rounds of 10 reps (8 seconds on/70 seconds off)

  1. 8 sec on, 70 sec off
  2. 8 sec on, 70 sec off
  3. 8 sec on, 70 sec off
  4. 8 sec on, 70 sec off
  5. 8 sec on, 70 sec off
  6. 8 sec on, 70 sec off
  7. 8 sec on, 70 sec off
  8. 8 sec on, 70 sec off
  9. 8 sec on, 70 sec off
  10. 8 sec on, 70 sec off

  1. 8 sec on, 70 sec off
  2. 8 sec on, 70 sec off
  3. 8 sec on, 70 sec off
  4. 8 sec on, 70 sec off
  5. 8 sec on, 70 sec off
  6. 8 sec on, 70 sec off
  7. 8 sec on, 70 sec off
  8. 8 sec on, 70 sec off
  9. 8 sec on, 70 sec off
  10. 8 sec on, 70 sec off



Monday, January 17, 2011

Training.

Listen to this song: Waka Flocka Flame - Hard In Da Paint

Monday, January 17th 2011 8 AM
Upper Body Strength 1
A1. Flat DB Bench - Work up to 6RM: (45, 65, 75, 100)
A2. Chin ups - 4xARAP (8, 8, 6, 5)
A3. Pec minor mobility 3x20s ea.

B1. Inverted Ring Rows - 3xARAP (12, 12, 12)
B2. Farmers Walk - 3x40 yards - (330)
B3. Band Pull aparts - 3x12 (black FTS band)
B4. Seatead prisoner thoracic rotations (3x6 ea)

Conditioning - Glycolytic Capacity
Rower: 2 rounds of 5 reps. 30 seconds on as hard as possible, rest until HR < 120 BPM.

TRAINROGUE.COM

Sunday, January 16, 2011

My girlfriend dumped me today.

And really, I wasn't all that surprised.

She's a great girl (AMT, thanks for the memories), but it was truly time to move on for the both of us. I knew it. She knew it. I wondered who was going to pull the trigger first (and it wasn't going to be me).

I often found myself wondering (when I was single, of course) what it would feel like to get dumped. Loneliness? Despair? Crying all the way home after buying her a hot cup of pecan flavored steamed milk? Not at all. Although I am pretty upset about the whole situation, I really thought it would be much worse. I went through some major "Colby, its time to grow up and be an adult now" time while we were dating, and for that, I thank her. Someone needed to do it. But in all reality, our lives were headed in two opposite directions:

Was she hearing wedding bells? Probably.

Was I? Probably not.

She could have continued with our relationship, floating along, pretending like everything is A-OKAY and that one day we would move to the sticks and build a small log cabin and have camp fires and sing camp fire songs while our pack of wild labradoodles ran wildly in the snow. But she didn't. She took a chance, pulled the trigger and said, "Colby. We need to talk".

Five. Simple. Words. I knew what was coming, and there wasn't a thing I could do about it. Being the gentlemen I am I offered to take her to the local coffee shop. Bad idea - I'm sure that barista lady sure loved listening to us have a "come to jesus" talk. Stupid pecan flavored steamed milk.

Anyways, my point is this: If she hadn't taken the chance and told me her true feelings, we would be together today. We would probably still be together months down the road! I would not have gone out of my way to end the relationship even though I knew we both needed to split and go our separate ways. She taught me something in ten minutes that most people will never understand.

TC Luoma explains this lesson best:

"It's sometimes a lot easier to accept things the way they are, to sit back and complain bitterly to anyone who'll listen, but that's the big difference between people who are happy and people who are miserable. I think these people don't realize that it really doesn't take all that much courage to change your life.

I don't care if we're talking about working out religiously, changing jobs, getting out of a bad relationship, or moving to a different town. Believe me, you can't lose. Whatever you do, provided that you stay focused, works out. The only people who lose are the ones who cash in their chips and refuse to play another hand. It's like the Chinese allegory of the man caught in the rapids. He's managed to grab hold of a rock, but the raging waters are beating him against the rock over and over again. If he doesn't let go, he'll soon die, but he's afraid to let go because he doesn't know what dangers lie downstream.

Let go of the rock."

And to AMT, for taking the opportunity to tell me just how ridiculous my dreams are: thank you. You've motivated me more than anyone.

Let Go Of The Rock