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Live Your Life bitches!

January 20, 2015

Physical Update

January 13, 2015

2014 was a mess for me workout wise. I’ve written several times about how I basically took the year off from training and spent most of the time working around one thing or another. Every time I attempted a ‘come back’ I came on a little too strong and kept getting knocked back.

What I’ve come to realize now is that Training for me is now about being healthy and feeling good overall. It’s a way for me to keep myself centered and always humble. There are always things to work on, things I could be better at, and things I cannot do, and thats all part of the game.

I’ve started to accept that there will always be some kind of obstacle I am trying to overcome physically and to not let that frustrate me.

For the past 6 weeks I haven’t been able to do any upper body because of an elbow injury. This wear very upsetting at first but I got through it and started working my lower body like crazy and really nailed down my nutrition.

Yesterday I Back Squatted 335lbsx3 for 5 sets. The video below is from the 2nd set. Doesn’t even look that hard right?

To get to this point I took things very slow and went:
Wk1 5×5@205lbs
Wk2 5×5@225lbs
Wk3 5×5@275lbs
Wk4 5×5@275lbs
Wk5 5×5@315lbs
Wk6 5×3@335lbs

Take your time and things will come.

2nd accomplishment of the week is I’ve lost 10lbs!
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I started weighing and measuring using the protocol one of my coaches has been doing for a while and its fuckin awesome.
The basic idea of it is that you are given a Protein, Carb, and Fat prescription based on your bodyweight, activity level, and what your goal is. As long as you hit the numbers for each you have a little cushion in terms of what you can eat which is great.

My goal is to lose some weight in order to increase my reaction speed when jumping, be a little more agile for flips, and to make climbing crazy tall ladders a little easier.

Needless to say I am psyched with the results so far. I had initially given myself a year to drop 15lbs gradually but it’s honestly been pretty easy so I’m going to get there a lot faster. In the time I’ve been doing it I’ve made it through Xmas and New Years which both had several write off days.

And to finish off this post heres a video of me failing horribly at a Front Flip. I missed 11 times and ended up walking away. I’ll get this one soon enough and begin refining it, the same as everything else.

Living Backwards

January 8, 2015

Often people attempt to live their lives backwards: they try to have more things, or more money, in order to do more of what they want so that they will be happier. The way it actually works is the reverse. You must first be who you really are, then do what you really need to do, in order to have what you want. _ Margaret Young

Meditate On Your Mortality

December 31, 2014


“When a man knows he is to be hanged in a fortnight, it concentrates his mind wonderfully” – Dr Johnson

In one of the final chapters of The Obstacle Is The Way, Ryan holiday talks about how near death experiences tend to act as a catalyst for people to reinvent themselves and ‘emerge from the experience a completely different, and better person.

IN the past 12 months I have thought about death more than any other time in my life. The BASE jumping course I attended at Snake River BASE Academy begins with us sitting down and writing a letter to our friends and family saying that we have died BASE jumping and that it was no ones fault except our own.

They do this for 2 reasons :

1: It acts as their wavier. If you happen to die while participating in the course they are able to produce a handwritten letter by you saying it was your fault.

2: It makes you really think about what you are about to do. In a sport where fractions of a second can mean life or death its definitely not something to be taken lightly.

I attended that course three times last year. Twice as a participant and once as an assistant instructor. Each time I was there I wrote another letter and in the times between I gave a lot of thought to my mortality and I can honestly say that it has made me a better person.

Death is inevitable. It is really the only thing you can guarantee on happening in life but its also the one area people don’t like discussing or even planning for. This past year I knew two people who died tragically. One was in a skydiving accident, and the other was in a fire. One day they were here and the next they were gone. This was a huge reminder to me of how precious life actually is and how it can all be over so quickly.

Following my initial BASE course I started writing more letters to friends and family, and making audio recordings with the intention that they would only be read, or heard if I happen to die unexpectedly. When I am going out to make a jump I am fully aware that there is a chance that I may not come home. People may think that it’s very morbid but it actually has the opposite effect on me and my interaction with those around me. I’ll be eating dinner with my wife or walking my dog and think ‘This may be the last time I ever do this” and it forces me to be present. I want those who I am with to remember those moments as being ones where I was connected to them and showing them I care for them vs being distracted, or playing on my phone, or whatever. I am not saying I am perfect in these actions – far from it, but having those thoughts to pull on is extremely beneficial to myself and those around me.

I can honestly say that I do not fear dying. I know it is coming eventually and when it happens it happens. The world will go on as normal. Having said that I want those I care about to know that I cared about them after I am gone. I want something to exist in my place. This also makes me want to set big goals and accomplish big things while I have the opportunity to. I could be in a car crash tomorrow and end up in a wheelchair the rest of my life. For me this is not a reason to play it safe and be conservative, it’s a reason to go after what I want even more. BASE jumping is what pulled this to the front of my mind but I’m applying it to everything in my life more and more.

You do not need to have a close call or traumatic event happen in your life for you to view the world this way. You just need to actually acknowledge the fact that someday you will be gone and being prepared for it can give you great perspective on how you want to spend the time you have.

“Reminding ourselves each day that we will die helps us treat our time as a gift” – Ryan Holiday

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The end of one is the beginning of another

December 23, 2014

It’s easy to be grateful when things are going your way but the challenge lies in being able to grateful when things are not going your way and see how it is serving you.

This time of year is great for reflection of the past 12 months, and planning for the next. I’ve written many times on my belief of the importance of constantly setting goals and taking action to achieve them. It doesn’t matter what time of year it is, you always have the ability to start something new. Having said that the first of the year symbolizes a fresh start the world over so its common for the majority of people to think like this. The same thing applies around Thanksgiving – everyone takes time to acknowledge what they are grateful for in their lives and makes time to spend with loved ones. While I believe that the world would be a better place if everyone did this more often I understand that my views of the world don’t really matter in a global sense and instead of going around saying ‘people should do more of this and less of that‘ that I am far better off simply leading by example instead of creating more problems by telling people how they should be living their lives. Instead of complaining about people not setting goals and being grateful often enough I am going to be grateful that there are at least designated times of the year where everyone thinks about these things a little more.

A little over a year ago I was diagnosed with a torn labrum in my right shoulder and that I needed surgery to get it repaired. Up until that moment working out and my own physical development was my main priority in life and to have it taken away was crippling. Unfortunately over the years several of my clients have had the same issue and I have watched them go through the recovery process. It was not a road I wanted to go down for several reasons.

1- I was already scheduled to have foot surgery at the end of December and the recovery from that was already going to be a couple months.
2- I had jumping trips planned every month from Feb-June and I didn’t want to postpone them.
3- I was unwilling to accept the fact that I was going to be unable to workout like I had been up to that point.

I decided to wait until June to make a decision and in the six months or so do everything I could to make my injury livable. I took close to 3 months off any upper body exercises and gradually started to reintroduce some things and did exactly that. I did a lot of basic strength stuff for my shoulders and the daily pain I was experiencing gradually went away.

Long story short I didn’t have surgery and my focus on my fitness gradually got moved away from ‘being the best physical version of myself’ to ‘being healthy and injury free’. The whole year was basically a wash for me working out wise. I didn’t increase the numbers on any of my lifts or reduce my times on any benchmark workouts. Throughout the year I made a few attempts to ‘come back’ but as soon as I started to push it for a week or so my injury would remind me that it’s still there and not going to magically go away.

I was forced into this new mindset but I got to the point of accepting my injury for what it was, and then just moved my focus to somewhere else. Keys to aiding this new mindset was shifting focus towards work, jumping, and personal development. You can make plans and have goals as much as you like but things don’t always go the way you want them to and instead of wishing the world had dealt you a better hand you are far better off just figuring out how to play the one have. This is very easy to type out but a lot harder to practice. Lots and lots of mental struggle.

At the beginning of last year I set several goals for myself – The most notable was to ‘take a non work related trip every month of the year’ – This was huge in getting my mind off my shoulder. I managed to do 9 trips which I am very happy with. In spite of the expenses involved I still managed to hit my financial goal of saving a certain amount this year which I am quite proud of as well. For the first time in my life I actually have a savings account and I’m contributing a portion of everything I make into it. With the trips I simply booked them and then figured out how to afford them afterwards. With saving I set up an auto-withdrawl into a savings account every month and didn’t worry about it.

For my trips I had the opportunity to go to:
San Deigo, Idaho x3, and West Virginia – All jumping trips
Vegas, Amsterdam, and London – Bachelor parties, and a Wedding
Maui- A little R&R

I also hired two full time employees, opened a 2nd business, started a new partnership, became a BASE jumper, and learned how to backflip! In my final post last year I wrote:

“This time of year is great for reflection of the past year and projection of the next. 2013 was a year of profound change in every aspect of my life and I am extremely grateful for each situation that contributed to it.”

I’m simply going to give this +1 this year.

When I tell people what I do and how I live life I often get called lucky or people think that it all comes without challenge but nothing is further from the truth. The struggle that comes from owning a business, having employees, traveling a lot, and anything else you want to single out is endless. Theres a Haitian proverb that says: ‘Behind mountains are more mountains’ and that is exactly the case.Every obstacle you overcome reveals a bigger one to encounter and it’s up to you if you want to turn your back on it and let circumstance dictate your destiny or face it head on, overcome it and grow from the experience. A lot of times things don’t work out as you planned but you simply adapt to the situation and keep going.

I know that I set several goals last year but unfortunately I did not write them all down- #rookie.

This year I am going to physically write them down, put the piece of paper in a sealed envelope, keep it somewhere I will see daily, and not open it until next year. If anyone reads this and wants to participate take a photo of it and post on instagram with the #feelthefear2015 and tag myself @johnny_craic and @crossfitcraic that would be awesome. I wrote a post for the gyms blog linked here detailing how to write your goals.

Heres to another year of adventure, challenge, love, presence, and gratitude.

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