SUP in February

Today has been one of the greatest days of the year! Yes it is early in the year, but still. So far nothing touches the way today went.

Today is Henry’s birthday. Today he is 2 years old. He has made me incredibly happy and my life is bother because of him. This morning he got Chocolate Pancakes and was allowed to open a gift. He loves Thomas the Tank Engine and so he got a shirt, and of course wore Thomas to school. Tonight he has a slew of other presents and he will get to open and play with all of them.

I went in like normal and mustered with the wing and went to workout. Today was a tough day. I modified the WOD big time and really struggled. Here’s what I ended up doing:

5 Handstand push-ups, 5 pistol squats, 10 pull-ups
10 Handstand push-ups, 10 pistol squats, 20 pull-ups
15 Handstand push-ups, 15 pistol squats, 30 pull-ups
I could not finish the pushups, I lost my form, I fell during some of the pistol squats, and I finished the pull-ups by doing them one at a time. The RX’d WOD was almost twice as many of each exercise and then climbed back down the sets.

I finished my workout by doing the following:

4 Sets of Squats, increasing weight with each set
4 Sets of deadlift, same weight throughout
2 minute tabata style hanging knee raises, ball crunch, cable crunch and side crunch- 8 minutes total

After a good 30 minute break I met a friend and spent the next hour and a half on paddle boarding. It was amazing. We fought the channel for a good 30 minutes and spent some time in the water chasing our boards and hopping back on. The water was 56 degrees, however the air temp was perfect. about 70. As soon as you were out of the water you were no longer cold and the wetness felt great.

Just before turning back and heading around sand island, we spotted a school of dolphins. They spent the next 20 minutes or so in our area feeding and playing. we also hundreds of pelicans fishing, and a few loons. And the fish, HUGE! Several times I mistook fish for skates, only to realize they were giant sheeps head and red drum.

After we turned around, I switched boards with my friend and spent some time on his racing SUP and using his carbon fiber paddle. It was awesome. The stability was much lower than my all-rounder board, but the ease and power was wonderful. Each stroke on his board was about the equalivalent of three strokes on my board. I wouldn’t give my board up, but I could definitely enjoy have one like his. Maybe I will get one! I did decide that I wanted fish off of my board, so maybe soon.

As for the rest of the day, I am planning on making cupcakes with Henry and Em, and we will spend time talking to his grandparents. And then- DUKE at UNC. The game is at 8pm CT and my wife and I will sit on opposite ends of the couch and cheer for our respective teams. Anything could happen!

Tomorrow I am back at the gym and then pizza night and family in town for the Birthday Party!


Workout Journal

Finally a normal day in the gym. No cancelled PRT or actual PRT. Just me, my routine, and 300 A-school students. Luckily they weren’t in the way and the instructors had them busy.

Today was a rest day for  Since the PRT yesterday kept me from Tuesday’s WOD, I did it this morning. I followed that up with a chest workout Since I missed that on Monday (Presidents Day). Here is the routine:

10 minutes of warm-up on the elliptical
AMRAP in 7 minutes- 5 bench jumps, 3 135# Cleans
Dumbbell Press 6×8-12
Incline Barbell Pres 5×8-12
Decline Dumbbell Flye 4×8-12

Tomorrow is a WOD, and depending on how long it takes, I few leg exercises and abs. I will let you know what happens.


Workout Journal

Today was a busy day on the fitness side of life. It was also busy on just the life side of things. I got the house cleaned and vacuumed, the kitchen cleaned and the floors mopped, I called the cable company to handle some business , and knocked out a little bit of studying for primary. Now I am just waiting for the wife and kid to come home.

So what was the workout? Well since there was a communication error last week, I ran my PRT today. Despite not running in the last 8 weeks or so, I ran an 11:30 mile and a half. After the PRT I went inside the gym and got to work for real. The humidity killed me and so after the run I decided to skip the CrossFit WOD. I moved right into my Back/Bicep/Calves routine. Today I performed:

4 sets of dead hang pull-ups AMAP
3×10 T-bar rows
2×12/2×6 Barbell curls- the first group was normal and the second was heavy/cheat
In between the curl sets I added rope pulls for :30
3×10 Incline Dumbbell curls
4×10 Leg Press Calf Raises
4×15 Seated Calf Raises

I pushed each set to the heaviest weight I could tolerate and really felt like I got an incredible workout. I left in a puddle of sweat and was hammered.

Once I got home I realized I have been running blind for a few weeks and not as focused and prepared for this bulk phase as I should be. So I started over; sorta. I weighed in this morning and was 176.6 pounds. This is just over 8 pounds from my goal. Later in the day I took some measurements for body fat calculating. Using a tape measure and, I found my body fat to be about 15%. This is obviously not the most accurate way to measure body fat and so I also used my calipers and to find a second more accurate you number. This time I got 11.6. I then averaged the two numbers and am using 13% as my body fat. If you compare this to the pictures below, from, I am definitely not quite 15% but not the 10-12% either, I am in between.



After coming up with a good body fat estimate, I then went to and calculated my lean bulk calories. Here is a table from the website showing my stats:

body fatBased on the above diet numbers and the approximate muscle gain per week, I will spend about 14 weeks gaining the 8 pounds and reaching my goal. My current routine is a 12 weeks cycle and if you assume some fat will be added with the muscle, then I should be 185 in about 12 weeks, not 14.

After adjusting my calorie intake in my calorie counter, I went to the Big Man on Campus and printed the calendar. Now as I complete the each day I will mark it off. This will keep me accountable and ensure I am following the routine correctly.

Tomorrow I plan on taking body measurements for chest and biceps, etc. My weigh in plan is every Friday so I can ensure I am not gaining too much weight too quickly. This would mean I am adding fat not muscle. However I will  only calculate body fat and retake measurements every 4 weeks. Those items are not affected as quickly and can cause you to chase the tape or even get discouraged.

Tomorrow is strictly a CrossFit, but I may add a little cardio.



1st Navy Jack

So as a Naval Officer and a SNFO I am authorized to wear a flight suit and with it several patches. I have a name tag, a class patch from API, a command patch, and a flag. The flag is on my left shoulder and currently I am allowed to wear either the American Flag, or the First Navy Jack. I have chosen to wear the First Navy Jack.

Photo Feb 14, 1 02 44 PM


That’s fine and all, but my wife challenged me today and asked me what it meant. Well this is what I knew- the flag was used in the Revolutionary War and you better not tread on me. Not exactly what one should know when choosing how to represent himself and his country. I knew it had a great history and when it came into being, but I didn’t know the significance of the saying or snake. So I looked it up and here is what it means, and why I wear the First Navy Jack.

In the Revolutionary War the Navy ships flew the flag which is an adopted version of the Gadsden Flag. The stripes represent the 13 original colonies and the motto is a representation of the traits of the Timber Rattlesnake- which symbolizes the United States and found its habitat in the 13 colonies.

The Timber Rattlesnake was chosen because it is a quiet and peaceful snake that to the untrained eye is harmless. The snake never attacks unprovoked, however never backs down after struck. The snake will fight to its death and will inflict large amounts of venom into its prey with speed and precision. The small bites can barely been seen and yet the venom released is always deadly. Conscious of this the Timber Rattlesnake does not begin her attack until generously giving notice. The snake has no eyelids and therefore is the perfect symbol for vigilance.

I wear the First Navy Jack because I, like the Timber, am from one of the original colonies, now states in the union. I am proud to fight for my country and to serve the United States. I will never back down from a fight and will strike with precision and speed. The First Navy Jack represents all I believe in as a member of the Armed Forces and I will always be vigilant.


Workout Journal

I have a post in mind for today and since it has nothing to do with exercise and I figured I would update you on my workout.

The WOD was a CrossFit total- set a row machine to 3 2 minute rounds of rowing with 3 2 minute breaks in between. During the first break perform 95lb thrusters, during the second break do 95lb snatches, and during the third break do 95lb cleans. Add total calories burned on the rower and total reps performed.

The two minutes of rowing and the explosive motion of the three lifts killed me. Here is my break down and total:

29 cals, 14 thrusters, 31 cals, 9 snatches, 25 cals, 15 cleans. Total- 123

After the WOD I completed a few sets of shoulder press, side raises, calf raises and weighted ab crunch. It was a good day and I felt beat!

Semper Gumby

Well I was thrown another curve-ball. No big deal this time, just slightly annoying. Today’s workout was supposed to be a CrossFit WOD followed by leg day. Unfortunately that didn’t pan out.

I arrived to work at 6:30 this morning. By 7:30 I was over at my new command and checking in. First page of my check-in brief had a schedule on it. I was supposed to be there until at least 3:30. And surprise- I have a PRT first thing in the morning. So the best gym on base closes at 3:00 and I also can’t be sore so that I can perform for my physical test in the morning. Again, this isn’t a big deal but after a week and a half back in the gym and really started to hit my groove, I didn’t like have my plans changed on me. SO, this means tomorrow is a PRT and then I will move on to CrossFit and Shoulders.

Completely new topic, I need to establish a weigh in day. I have a habit of weighing in too often and then taking long periods of no weigh ins. Well I think it is time to set and stick to a day. So here it is- Friday. Every Friday I will do a weekly check in and weigh myself. I am eating for bulk and would like to weigh 185 before I focus on lower my body fat. In order to this I am eating enough to gain about 0.6 pounds a week and so I have roughly 12 weeks to go until I reach my goal. The reason I need to weigh in weekly is to make sure I am not over or under eating and can adjust my calories as necessary.


Why Fridays? It is my experience that, like most people, I break my routine on Fridays and Saturdays and so I am more than likely heaviest Saturday and Sunday mornings. In order to avoid weighing myself at a time when the scale will be skewed, I will weigh in before my cheat day hits. This gives me a few days to eat right and be at the gym before my body levels off. Then over the rest of the week I will perform at this homeostasis and be as close as possible to my average daily weight come Friday. The closer I can be to this average daily weight when I weigh in, the better I can track my progress and make adjustments to everything I do.

I like to take pictures and see where I am and how my look has changed, so I will take a picture every few weeks. My “starting” weight will be after weigh in tomorrow, and my “starting” picture will be this Sunday. Pictures are easiest on a weekend just because there is more free time.

I will let you know how things go tomorrow and will share my start weight with you as well. Just a short plug- if you are interested in trying AdvoCare please contact me. I will hep you figure what to try and even pass on a little discount.


Trying something(s) new

So I have obviously struggled to stay on top of the blog and keep the post coming. So I am trying something new. Well I am actually trying a lot of new things. I have decided to use the blog as an online workout journal. As I workout and move forward in my fitness journey I am going to use the blog to talk about everything and let you all follow along with me. This isn’t a big difference to the blog, but I want to avoid feeling like I need to blog and like I have to find something to write about. Whatever pops into my head and whatever I do that day I will write about. Basically making a private journal public on the web.

One of the other things I have started doing is using cross-fit WOD’s as a component to my workout program. I am still following Big Man on Campus, but I have added the WOD as the beginning to my workouts. BMOC has about 10 exercises in a day or about an hour of work. So I will complete the WOD and then modify BMOC to reach 10 exercises for the day or an hour of work. Here is a weekly schedule:


No matter what the WOD is for Sunday I take Sunday off. On Saturday if the WOD is all body weight and a workout I can do at home I do the WOD. Anything requiring I go to the gym means and extra rest day.

Today’s routine was 2 min of rowing, 2 min of pullups, 2 min rowing, 2 min of burpees, 2 min rowing and 2 min of situps. To score the workout you add your calories from rowing to your number of exercise reps. My total was 176.

I have also started oil pulling. My wife says it gets the toxins out of your body and has led to reduced migraines, inflammation, better mouth health, less bloating, clearer skin, better sleep and higher energy. How do you get these results? Swish a tablespoon of coconut oil in your mouth for 20 minutes and then spit it out. That’s it! So far I can say I have been less bloated feeling and have more energy. However I have started working out everyday again, and am eating a very clean diet. So  I don’t know if that is the real reason. But I can say that by doing all three things I am very satisfied. Maybe I will start to notice some more benefits and be able to let you know more later.

Well those are the thing on my mind today. Hope you learned a little something from it. Oh yeah- I finished API and check into my first training squadron tomorrow! So that’s cool.