Today has been very emotional for many people here in the United States and around the world as we have all tuned in to news stations, watched the latest information come across Google Realtime, or scoured the Internet for more information on those in Japan, the Pacific, and the west coast of the United States.  Let us all keep those that have been effected by the earthquake off the coast of Japan and the ensuing tsunami in our prayers.

03.11.11 is a post from: domingo rogers

Share/Save

Regular width Push-ups: 3 Sets of push-ups (8, 7, 6)

In tonight’s two, 1 hour classes, we concentrated on stances, blocks, and perfecting the power of our kicks.  We also worked on forms and Master Marsh really stressed how important the basics are.  It really hit home how simply the practice of many of the  fundamentals of Tang Soo Do can be practiced in small ways at the office, home,  and school for myself and for the boys.

I’m really looking forward to improving in Tang Soo Do and other sports as I get ripped and build muscle and developing explosive power!

100DTD Challenge (Physical Day 4) is a post from: domingo rogers

Share/Save

Day 3

• Leg raises 6 inches off the floor (3 sets – one minute each)
• 5 sets of frog stand for 30 or more seconds
• Standing Dumb-bell curls: 3 sets of 15 @20lbs
• Pull-ups:  3 sets of 5 (parallel, wide, close)

Day 2 and 3 – 100DTD Challenge (Physical) is a post from: domingo rogers

Share/Save

Ok, it’s the evening of September 13th and I looking at the clock as I type this.  There are 15 minutes left in this day before we roll into September 14th.  The kids are back in school, we are in our “routine” of getting them up and out the door, and I haven’t been “vigorously” acting on my plan to gain muscle mass and improving my over-all health.

On Saturday, my wife Kelly and I were going over finances on Saturday and it hit me – I’ve been paying what amounts to be $81.50 (this our family membership for 7 people divided by 2) a month for a awesome gym membership and I have hardly used it, outside of going to the pool this past summer, for months!  What a waste of money!!  I have great equipment, great people to work out with – my wife, my buddy Jake, my buddy Russ all work out at the same gym.  But, I haven’t vigorously acted on my commitment, my goal to vastly improve my functional strength, gain healthy muscle mass, and increasing flexibility, while improving my 5K time.  In less words – I have no excuse for my lack of effort!

With my desire to kiteboard, snowboard, rock climb, slack line, sail, bike, move up the ranks in Tang Soo Do I must be a role model to my kids, to other skinny guys out there that even at the age of 30 (going on 31 this January) I can and will achieve the fitness goals!  **One of the ideas I have for my blog is to start posting video clips of me doing some of my work outs and hopefully inspiring some of you**

So looking out for the next 100 days as the clock has just turned to midnight, here is what has been playing in the back of my mind since I last blogged on my 100DTD Challenge (Physical):

• Starting yesterday (September 13th, 2009) and ending (December 21st, 2009) commences my 100 DTD Challenge (Physical) and my one and only freebie that I am giving myself.
• Here again I am making the following commitment which will take preparation and planning that I hadn’t put in like I needed to - Here I am committing to:
• Working out 1 hour a day every day – no excuses

My goals:

• • Build applied strength
  • Increase flexibility
  • Put on muscle mass

I’m not quitting and giving excuses even if I get sick, unless I’m hospitalized, on why I’m not working out in some way or some how for one hour.  With the tv shows that I’m interested in watching this fall, there is no reason for me not to move our couch out of the way and set into one of my Tang Soo Do stances, to work on my legs.  Or, during the commercial breaks break into doing push-ups or using the Iron Gym pull-up bar that Kelly gave me as a gift!  I am on my way to dynamically changing physically and growing as a person!

The one and only reset that I’m allowing myself has been set.  The system has been rebooted and all systems are go.  As you follow me on my #100DTD Challenge what has gotten you up and off your rear into a lasting focused plan for weight loss or weight gain? I look forward to hearing your stories and tips!

Fitness Results for yesterday (13 September 2009)  Kelly and I walked with our oldest son.  I was stoked to see that Kelly improved her time on our walk/jog circuit in our neighborhood by 30 seconds!  I then did sets 6 sets of push-ups (20, 12 , 7) in the regular and wide position.

100DTD Challenge (Physical) – Hitting the reset button is a post from: domingo rogers

Share/Save

My time was 27:04  Compared to when I last timed myself at 17:26 I have a lot of ground to make up, but compared to what I am seeing on some of the races I am looking at running in 27:04 is a respectable benchmark that will only improve as I train over these next 90+ days.  My source for this information comes from the following three sites:

• Runner’s World
• 2009 Cary Road Race Results
• Festival Of Races – National Cherry Festival (results for Males age 30 are below)

Bib

FName

LName

City

State

Div

Age

Sex

ChipTime

ClockTime

Overall

SexPl

DivPl

AgeGrade

Total Pace

1520

Adam

Beers

Traverse City

MI

M 30-34

30

M

26:57

29:06

637

421

33

47.9%

8:42/M

1890

Tim

Dehr

Ann Arbor

MI

M 30-34

30

M

31:05

32:02

1058

572

49

41.6%

10:02/M

2186

Curtis

Hansen

Traverse City

MI

M 30-34

30

M

23:34

24:04

328

252

18

54.8%

7:36/M

931

Philip

Jones

La Plata

MD

M 30-34

30

M

20:55

21:27

147

122

6

61.8%

6:45/M

1760

Matt

Myers

Traverse City

MI

M 30-34

30

M

20:52

20:59

141

117

5

61.9%

6:44/M

1223

Bob

Robke

Dexter

MI

M 30-34

30

M

35:21

37:40

1417

684

57

36.5%

11:24/M

1960

Adam

Scripps

Traverse City

MI

M 30-34

30

M

26:24

27:07

578

392

32

48.9%

8:31/M

2213

Josh

Standfest

Traverse City

MI

M 30-34

30

M

26:13

27:03

551

379

30

49.3%

8:27/M

1604

Darryl

Thompson

Stratford

ON

M 30-34

30

M

25:32

28:11

488

353

25

50.6%

• Festival Of Races – National Cherry Festival (results for Males age 31 are below, which will be the age that I will be when I run the race for the first time)

Bib

FName

LName

City

State

Div

Age

Sex

ChipTime

ClockTime

Overall

SexPl

DivPl

AgeGrade

Total Pace

2241

Aaron

Andres

Spring Lake

MI

M 30-34

31

M

20:07

20:17

100

89

2

64.4%

6:29/M

1698

Aylwyn

Bromhead

Houston

TX

M 30-34

31

M

28:45

31:05

827

498

44

45%

9:16/M

2084

Brian

Burch

Holland

MI

M 30-34

31

M

27:35

28:32

703

444

36

46.9%

8:54/M

1998

Matt

Classens

Traverse City

MI

M 30-34

31

M

28:46

31:01

829

499

45

45%

9:17/M

698

Joshua

Delamater

Howard City

MI

M 30-34

31

M

22:35

23:20

264

206

13

57.3%

7:17/M

874

Daniel

Heitzmann

Ypsilanti

MI

M 30-34

31

M

23:30

24:30

322

248

17

55.1%

7:35/M

1132

Corey

Northrop

Weidman

MI

M 30-34

31

M

21:01

21:38

150

125

7

61.6%

6:47/M

2392

Jason

Owens

Rockford

MI

M 30-34

31

M

31:51

34:53

1151

604

51

40.7%

10:16/M

1954

Jason

Plowman

Empire

MI

M 30-34

31

M

26:12

26:47

549

378

29

49.4%

8:27/M

2162

Chris

Street

Traverse City

MI

M 30-34

31

M

27:07

28:58

655

427

34

47.8%

8:45/M

2329

John

Vandeguchte

Belmont

MI

M 30-34

31

M

25:12

26:19

445

323

23

51.4%

8:08/M

2389

Shane

Vandekerkhof

Traverse City

MI

M 30-34

31

M

23:20

24:10

315

242

16

55.5%

7:32/M

1419

Max

Warner

Maple City

MI

M 30-34

31

M

19:27

19:34

80

75

1

66.6%

After running I spent a good 15-20 minutes in static stretches as I know I needed it.

Static stretching: side split, front split, double sitting straight leg, single sitting straight leg (both sides), butterfly, quads (both side)

Food:  Breakfast was 1 bowl of Golden Grahams with a glass of V8 fruit juice.  A cup of coffee in the morning at work.  Lunch was a Claim Jumper frozen meal of chicken alfredo with water.  I had a snack of jalapeno chips at work and more water.  Dinner was chicken chow mien, with crunchy noodles and I also had a large bowl of Japanese rice seasoned with regular soy sauce (not low sodium) and Japanese rice seasoning.  Oh, and I’m hungry again!

Rating of my day (5 star scale):  3.5

Highlight: Ate more and slightly better than from previous days and enjoyed a great 5k run!

Something to improve upon:  Getting more limber

Oh and in closing here are the images of what I am striving to improve upon:

5K Race Times – Day 3 of 100DTD Challenge (Physical) is a post from: domingo rogers

Share/Save

To be honest I was was definitely not as in tune as I have been yesterday and the day before.

Day 3 of 100DTD Challenge (Spiritual) is a post from: domingo rogers

Share/Save

Psalm 62:9; Psalm 90:10; James 4:14

Psalm 139:13-16; Jeremiah 29:11; Rom 8:29-30

Day 2 of 100DTD Challenge (Spiritual) is a post from: domingo rogers

Share/Save

Regular width Push-ups: 2 sets of 30

Plank for: 1 minute

Dynamic standing stretches: side and front

Static stretching: side split, front split, double sitting straight leg, single sitting straight leg (both sides), butterfly, quads (both side)

This class we concentrated on back stances, front stances, reverse punches, inside outside blocks and round house kicks.  Worked on new forms as well.

Food:  Breakfast was 1 bowl of Post raisin cereal.  Lunch was one serving of taco salad (leaf lettuce, white corn chips, lean ground beef with taco seasoning, Mexican shredded cheese, and Italian dressing.  3rd meal was a small amount of tuna helper.  4 meal was worst of the day:  12 Oven baked chicken fingers.

Regarding beverages: 1 cup of coffee in the morning, one Mountain Dew, and water through out the day.

Rating of my day (5 star scale):  3.5

Highlight: Ate more and slightly better than from previous days and enjoyed a great Tang Soo Do class.

Something to improve upon:  Get serious about doing Tang Soo Do for life!

Day 2 of 100DTD Challenge (Physical) is a post from: domingo rogers

Share/Save