Yesterday, July 21, I attended a 90 minute beginner’s course for all newer cross fitters. It was pretty simple – we mostly just learned proper form and technique on the nine core exercises. I don’t think I remember them all but I know there was the squat (air squat), forward squat, shoulder squat, push press, dip press, sumo press, medicine ball press, dead lift, wall ball and . . . That’s what I remember anyway. At the end we did AMRAP for 7 minutes of 5 pullups, 10 pushups and 15 squats. My muscles simply died on the pushups. I …

Yesterday I started doing a cross fit class from 6-7 am at Cross Fit – The Point, located a couple of buildings away from iGlobal. It’s kicking my butt so far. We’re encouraged to record our progress so here’s what I’ve got so far. July 19, 2012: FRANS: Thrusters and Pull-ups. Thrusters- 65lbs on the bar, hold it at chin level, do a squat, then lift it above your head. Pullups. For the FRANS test we did 21 reps of each (thrusters and pullups) then 15 then 9. Do them as fast as you can. I did it in 18:59 …

I’ve been training for a marathon for a while now. As it gets closer, I’ve been doing the longer runs – 12, 14 and 18 miles. I have run a couple of half marathons and they weren’t easy but they went well. Three weeks ago I ran 18 miles – the longest I’ve ever run. This was pretty rough and definitely pushed me. My 9-year-old son, Anders, was a most excellent helper. He rides his bike along side me and carries the gatorade and snacks in a bag on his handlebars. Very convenient. My strategy as of late has been …