Meeting and Setting Goals

February 2, 2018

I woke up Thursday morning this week and told Darlene “The Open starts three weeks from today”. I started this journey in August of last year and we are getting close to the conclusion. I wanted to take a little time to recap how I’ve done in meeting the goals that I outlined in my very first post which you can see here.

Original Goals:

Post an update to the Blog every week.
Train hard for eight months.
Place in the Top 200 for 50 – 54 year old males in the CrossFit Open.

How Have I Done?

My first goal was to update this blog weekly.

I started this blog because what really pushes me is accountability.  My hope is that if I say I’m going to do something, I do it. Writing something new every week is a major time commitment.  I don’t claim to be an accomplished writer but I’m happy to say that so far I’ve accomplished this goal.

My second goal was to train hard for eight months. I’m excited to say that so far I have done this.

I’m excited because these past six months have given me a renewed joy for exercise. I love going to CrossFit. I can’t wait for warmer weather so I can get back on my bike. I look forward to swimming on 90 degree days. I look forward to an active life… great is that?

My last goal of making the Top 200 in my age group of the CrossFit Open has been the driving force of this blog. This goal is the thorn in my side, it is always on my mind, always pushing me. I hate this goal and I love this goal.

I’ve always wanted to be “Super Fit”, but never have been able to define Super Fit. This year I defined Super Fit as placing in the Top 200. I realize that this is completely arbitrary but it is how I have chosen to measure Super Fit.

With three weeks to go before the Open, I can honestly say I have no idea if I will meet this goal. I don’t want to fail, but there is a real possibility that this will happen. I’m glad I still have three weeks before it all starts.

Miscellaneous Thoughts:

I have learned and done so many new things during this journey.

I did a 100 mile bike ride, which was on my bucket list. I can now do Pull-ups, Toes to Bar, and Chest to Bar Pull-ups.

My diet and nutrition are so much better then when I started this journey. I now eat Avocado, Sweet Potatoes, and Fish. I’ve also begun to drink coffee, it makes me feel like I’m all grown up….smile.

I now take a few daily supplements, Fish Oil, Vitamin C, and Creatine.

I sleep better and just generally feel better.

Future Goals:

I haven’t figured this out yet. I know I need to have them. I’ve been a goal setter my whole life, and the benefits I have received from setting goals are life changing for me. If you don’t already do it I highly recommend the process.

Three Quick Thoughts on Goals:

Your goals need to be measurable.
Write your goals down.
Share your goals with someone that will help keep you accountable.

The last two are self-explanatory but the first one might need a little explanation.

You need to avoid goals like, “I need to eat better” and “I want to work out more”. You need to give yourself a way to measure how successful you are in meeting your goal. It would be better to say “I’m going to eat no more than 2,000 calories per day” or “I will go to Veneta CrossFit three times per week”.

Final Thoughts:

In trying to determine my new goals one of them revolves around this blog. It appears that roughly 800 people per week read about my journey. Either that or my always supportive Mom is reading my post 800 times each week.

I really have limited knowledge of who is reading my post. Any feedback I could receive would be awesome.

It will take a little effort on your part because I don’t know how to make the comments section of my web-site work. Believe me this is completely because of my lack of skill and isn’t a reflection on anyone else.

I would like to know who is reading, if you like the posts, if they are helpful, even if you’re just reading because you think what I’m doing is crazy/stupid. Please let me know.

You can DM me on Facebook either through my personal account or through the Veneta Crossfit Facebook account. If you want to e-mail me directly at this will also work.

Once again thanks for joining me on my journey.

The Search for Sun

January 26, 2018


Thanks for joining me in my Follow Dave Journey, we are in week 25, I can’t believe it. This journey chronicles my attempt to be one of the Top 200 Fittest 50 – 54 year old males as measured by the CrossFit Open, which begins the end of February 2018. You can read more about the CrossFit Open here and here.

By the time you read this Darlene and I should be getting back from our epic three week search for sun.  I have now found that one of the best benefits of being retired is the ability to pack up and search for sun in the middle of winter.

Quick recap, Darlene spent almost the whole time in Wickenberg Arizona riding horses and hanging out with friends.  I spent the first three days in Wickenberg with Darlene and then went to Phoenix for one night to watch the Oregon Ducks best the Arizona State Sun Devils in a great basketball game.

I then flew to Las Vegas for five days.  The Las Vegas Golden Knights is a new professional hockey team that began playing in Vegas this year.  Seems like an odd place to have a hockey team but Las Vegas is crazy about their Golden Knights.  While in Vegas I attended my first ever hockey game at the recently built T Mobile arena.  The place was packed and the arena was electric.


After Las Vegas I flew back to Phoenix and met up with three friends for the 5G Summit.  The 5G Summit is an annual trip I’ve taken with three friends for the past 20 years.  5G stands for God, Guys, Golf, Grub, and Games.

I then joined back up with Darlene in Wickenberg and we spent five days driving back home.  Stopping three days in Red Bluff California for the 77th annual Red Bluff Bull and Gelding Sale.  Now you haven’t lived until you’ve been to the Bull and Gelding Sale…….Smile, and this is my third year.

I mention all of this because of the importance of finding consistency in your life.  Not only do I think exercising and eating healthy are important, but I also think spending consistent time with people that care about you and believe the same way is also important.

The 5G Summit started because we all were friends, had a similar relationship with God, and we enjoyed Golfing.  Everyday we are together we spend time in prayer and devotion, and talking about what is going on in our lives.  One of the keys in our longevity of meeting up with each other is our transparency, nothing is off the table and the discussions can become rather direct.



We have all had successes and failures in our life, and at times it can be hard to hear what a true friend is telling you.  But, you can accept it because you know the person telling you only wants great things for your life.

I am truly blessed to have these friends in my life, and would encourage everyone, especially men, to develop these types of relationships.

I hate to admit that I haven’t exercised as much as I should have this past week.  Some of it was out of my control but some was lack of motivation.

I’m ok with it though.  I know that I need to make one final hard push before the Open and I’m hoping that a little rest for my body will be helpful.

I also know how nice this trip was, spending time with Darlene, friends, and time in the sun.  Hopefully it will keep my mind in the right place.

Less than a month to go before the Open. I can’t wait.

Thanks for following me on my journey.

Never Stop Learning

January 19, 2018


Thanks for joining me in my Follow Dave Journey, we are in week 24.   This journey chronicles my attempt to be one of the Top 200 Fittest 50 – 54 year old males as measured by the CrossFit Open, which begins the end of February 2018. You can read more about the CrossFit Open here and here.


I spent the majority of this past week in Las Vegas Nevada.  The weather was amazing, I wish I could tell you that was the only reason I was there……Smile.


Last week I mentioned that being in warm weather had prompted me to do a couple running workouts.  The first morning in Vegas I woke up to the sun and already 55 degrees at 8 o’clock in the morning.  While 55 degrees is not bathing suit weather it is a great temperature for a run.


In past posts I’ve alluded to the fact that running has not been something that I like to do.  When and if I ever did go for a run it was because I felt it was my last option for a workout and it would only be a one to two mile run at about a 10 minute mile pace.


On this day I ended up running for four miles and was able to sustain a 9:15 per mile pace.  Let me preface this by saying that this is not a fast pace, but for me I was thrilled.  At the end of the run I felt great and almost wished that I had pushed myself to go faster…..almost.


I’m still not ready to say I understand people that run all the time and talk about the “runners high” but it is starting to make sense.


Back in October I posted about working out while traveling, you can read that post here.  On that trip we visited Wyoming along with spending a few days in Vegas.


While in Vegas I exercised at CrossFit MaxEffort (@cf_maxeffort)  They have a very nice and very large facility.  On this most recent trip I worked out twice at this facility.


Each time I’ve gone to CrossFit MaxEffort the coach for the class has been Justin Steele (@justinxsteele) I mention his name because each class I’ve been to I’ve truly learned something new.


Because there are so many different movements and exercises in CrossFit it is not uncommon to learn something new.  But, this time I was humbled.


One of the movements that we worked on is the Deadlift.  For some reason I thought there wasn’t anything left for me to learn on this lift.  I’ve never been particularly good at this lift and I had just come to the conclusion that this was just the way it was going to be.


In the past when doing Deadlifts my lower back would tire quickly and I always had soreness the next day.  I’ve never hurt myself doing this lift but I’ve also never been able to lift very much weight.


Justin worked with me on my initial set-up and gave me a cue for what my first movement should be.  Because of these changes I spent the class working on technique and wasn’t concerned about how much weight I was lifting.  But I was excited because the normal tiredness and soreness never happened.


I can’t wait to get back to Veneta CrossFit and do Deadlift work.  My hope is that I will quickly be able to increase the weight to the amounts that I was lifting previously without compromising my technique.


This was a wonderful lesson for me.  It is very easy to get stuck in a rut and always do things the same way.  It is really important that I continue to learn and not become content.


The really amazing thing to me is that the way I was Deadlifting was making me sore and I continued to do it the same way.  I’m not sure if this is lazy, stupid, or both, but I know there are other areas of my life where I do things the same way because I’ve become content.


I don’t want to be content.  I hope to always improve at everything I do.  To do this I have to keep learning and stay open to new ways of doing things.


Thanks for following me on my journey.