tag:blogger.com,1999:blog-66396222627978379342024-02-11T18:44:58.530-05:00Compounding My ReturnsTruths from an average guynickurankarhttp://www.blogger.com/profile/01076961376531546576noreply@blogger.comBlogger572125tag:blogger.com,1999:blog-6639622262797837934.post-25071893774619228812023-10-19T16:48:00.001-04:002023-10-19T16:48:30.941-04:00Maybe I will maybe I won't<p> I made a commitment to myself to either blog or podcast at 5pm during the weekdays. The reason. I get bored and feel I am not being a good version of myself. I want to grow, develop my businesses, real estate, and family life. </p><p>Somedays I feel like I am doing bad at everything.</p><p>I sold my first business August 4th and haven't really talked much about it. But it was the best move I could have made to help free up the ability to pursue new things and transition my energy to positive things.</p><p>Here is the problem. I run Zeus Method which is my online training program. I create content for social media. Work on developing programs and building out the program to help as many people a possible. This take me a couple hours a day. That leaves a lot of down time.</p><p>I now only work out 30-90 minutes a day which that was MUCH more years ago. I got into real estate but that is pretty passive. Meaning I don't have to do much work. So between 12-2 every day I am pretty much done.</p><p>What do I do with my time. I pick up the kids, hang with my wife, watch some tv, and drink some alcohol. That last part I realized is the bored part. I probably have a drink 3-4 days a week and I don't like it.</p><p>Chels and I spent 3 years not drinking and eventually decided we feel good with having drinks on occasions. My dilemma. With having so much down time I will grab a drink to "have something to do"</p><p>I do not like this and decided that 5pm is this time. Why? I need to have a clear head and I want to remember what matters. Once I get later in the day I am good with relaxing and working on productive things. If I decide to have a drink I am done for the day and everything becomes... I'll do it tomorrow.</p><p>So, I am not sure what 5pm times will turn into and even if I will post or release everything. But, this is to opening up and making it known that I don't like how this feels.</p><p>If there is anything you aren't happy with. Find a way to change it. Many times that means adding something positive in to give yourself something new and remind you of the change you are making.</p><p>Nick Urankar</p>nickurankarhttp://www.blogger.com/profile/01076961376531546576noreply@blogger.com0South Bend, IN, USA41.6763545 -86.2519897999999913.366120663821157 -121.40823979999999 69.986588336178841 -51.09573979999999tag:blogger.com,1999:blog-6639622262797837934.post-38162824213880590752020-07-16T09:02:00.000-04:002020-07-16T11:35:11.773-04:00Starting Facebook AdasI have started using Facebook ads and am trying to create more content for people. Not necessarily quality (high res) but good value.<br />
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<br />nickurankarhttp://www.blogger.com/profile/01076961376531546576noreply@blogger.com7tag:blogger.com,1999:blog-6639622262797837934.post-58709128941908255812020-07-16T08:58:00.000-04:002020-07-16T08:58:27.034-04:00Documenting My Business Work<div class="separator" style="clear: both; text-align: center;">
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I want to document what I am doing to grow my Online Programming Business with a goal of over 500+ Paying members by the end of 2020! The first video I made was on my YouTube page. </div>
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<br />nickurankarhttp://www.blogger.com/profile/01076961376531546576noreply@blogger.com0tag:blogger.com,1999:blog-6639622262797837934.post-73472791485964144972020-01-25T15:02:00.002-05:002020-01-25T15:02:53.401-05:00Pay Yourself FirstJust PR'd my 5K Run on the Assault Runner. Old PR 25:51.<br />
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Time Today:<br />
24:17<br />
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I know I am not great at running but I am getting much better and plan to be much more competitive this year!<br />
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Now I had some more training but this isn't a post about that. It is going to be about money.<br />
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If you know me then I can go a little overboard when chatting about this, yet I still do because so many people struggle to talk about it. There is a lot out there and it is fairly simple to start, yet starting is the hardest. <br />
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I started saving in my early 20's as college was ending and I got my first job. It wasn't east, and my wife and I talked about it all the time (mainly because I wouldn't stop talking about it). Over the past 10-12 years I have always made saving a priority and doing it even when there wasn't much to save. <br />
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Many people think we have always had a high income so we have money because of that. The secret I want to tell you is not that. <b>The secret was we did not have a spending problem.</b><br />
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See, most people dont save because they plan to later, dont have enough money, or dont know how. The truth is everyone will always spend all the money they earn even if it fluctuates. You will always spend exactly what you make, and if you have credit...even more.<br />
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If you don't know what your money is doing sit down and figure it out. Ask someone to do it with you. If someone you know is very good at money, have them help you. They would love to, I would love to. Once you get the ball rolling and keep it rolling it is amazing what can happen.<br />
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That is all for now. Start paying yourself first and control your spending. Your future self will thank you!<br />
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Nick Urankarnickurankarhttp://www.blogger.com/profile/01076961376531546576noreply@blogger.com0tag:blogger.com,1999:blog-6639622262797837934.post-11542534241030568722019-09-29T12:58:00.002-04:002019-09-29T12:58:50.280-04:00How do I get Strong?<u style="caret-color: rgb(32, 32, 32); color: #202020; font-family: Helvetica; font-size: 16px;"><strong><span style="font-size: 24px;">How do I get Strong?</span></strong></u><span style="background-color: white; color: #202020; font-family: "helvetica"; font-size: 16px;"></span><br />
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How do I get strong? This is the number one question I get asked. <strong>The short generic answer is...Consistently Lift Heavy</strong>, Duh!<br />
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Many people who ask me this I find out have been on 3-5 programs over the last 6 months. They later leave ZeusMethod after 1 month saying, "I didn't get as strong as I thought I would." Newsflash...it takes time, a long time to get strong! </div>
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These people are trying to fast track themselves to becoming someone else. The people we look up to and want to be similar to, have been doing their craft for years or decades longer than we have. <strong>To assume 1-2 months will bring on radical change is ignorant. </strong></div>
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Zeus Method is not a sexy program. Getting strong is not sexy. I know how to get strong, and if you know anyone really strong they will tell you the secret is about doing the work.<br />
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<strong>One of my favorite quotes is: <em>"The worst program followed consistently is better than the best program followed inconsistently."</em></strong></div>
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If you are looking for a sexy program than you are searching for a brain stimulation. Doing the work is a physical stimulation. It should have you wondering how you are going to lift the weights you are supposed to hit today, tomorrow, and be ready for your rest day because you are beat. A brain stimulation is making your brain feel good because of the way something looks. If you are looking for eye candy than stay on Social Media, the gym is a place for work.</div>
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<strong>If you have not been getting stronger than there are two reasons:</strong></div>
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<li><strong>You aren’t trying to get stronger.</strong></li>
<li><strong>You have not been lifting heavy consistently enough.</strong></li>
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I put in the work. I would rather fight for what I want by putting in the work, doing the things it takes to get to my goals, and fail (which I have most times). People think others are where they are because they haven’t failed at accomplishing their goals. On the contrary, its because of all the failures and continuing to push that enables those top people to reach heights others believe untouchable.</div>
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The other alternative is to talk about something I want, blame others for not have it, while not taking responsibility for getting know where near it. We need to take responsibility and give ourselves a chance or be honest with ourselves that its not a goal we want to chase.</div>
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The next time you start a program or if you are on one. <strong><em>Commit to 6 months</em></strong>, this will not do yourself and your goals true justice, it will allow you to see it through to a point where you can measurably see a difference. </div>
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<strong>Take Responsibility, put in the work, and stay consistent!</strong></div>
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Nick Urankar</div>
<br class="Apple-interchange-newline" />nickurankarhttp://www.blogger.com/profile/01076961376531546576noreply@blogger.com1tag:blogger.com,1999:blog-6639622262797837934.post-24438516917048841002019-09-09T20:22:00.004-04:002019-09-12T08:10:41.091-04:00The most important thing we don't talk aboutI have wanted to write about this for a long time. It is something I feel is important. It impacts all of our lives and, in my opinion, can change the trajectory of a persons life with just a little knowledge. I by no means am an expert surrounding money, but will chat with anyone willing. I want to talk about it with everyone. Unfortunately, there is an underlying theme surrounding money making it tabu to initiate a conversation with someone about finances without it being awkward.<br />
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I understand how hard this is for people, heck it used to be hard for me. What I realized is, the more people know about money, how it works for them, that they have choices, and that they can make money work for them not only work for it.<br />
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The more a person feels trapped, has a lack of knowledge, lack of money, or just doesn't understand it the more they hide from the conversation. I want to change that. There are a lot of "Guru's" out there already preaching about this and some great individuals helping. I guess I just want to be another voice. Being an Entrepreneur who has gone from barely getting by to having multiple businesses hoping something blows up. Being an athlete trying to win more money, and increase sponsorship income. I understand that lack of money can stress you out. But, the abundance of it can do the same. It is the knowledge in the lack of money and in the abundance that allows for the stress to lesson.<br />
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I would love to be an open platform to discuss this. How to go from less to more, how to be content with where we are and realize with a little knowledge there are amazing options out there to help increase your savings. You don't have to live paycheck to paycheck. But, the biggest thing that has to be done is to openly talk about where you are.<br />
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I love to think about this, because we are always looking for secrets and quick answers. Here is one of the best secrets out there. <b>An area where FREE knowledge is given out abundantly is inside people</b>. When you open up, they open up and we find out that we are all more alike than we are different. That is a beautiful thing, I have never talked to someone who was willing to open up about money and left feeling like we are both worse off. Sometimes its uncomfortable uncovering things, but you leave having choices. Continue or change. <br />
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I am not sure where all of this will go, but hopefully to some good conversations or at least me getting to write about. I am interested to see where this goes...<br />
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NU<br />
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<br />nickurankarhttp://www.blogger.com/profile/01076961376531546576noreply@blogger.com0tag:blogger.com,1999:blog-6639622262797837934.post-4740860269846291572019-09-03T11:59:00.002-04:002019-09-03T14:47:24.303-04:00Why the Excuse?Excuses, why are they thrown out so loosely? I can make an excuse for everything I don't want to do, wish I was better at, my lack of knowledge, and all the pitfalls that showcase my lack of skill.<br />
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I fight with these everyday. I try so hard to not use them. <br />
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I have started, instead of making an excuse, asking myself if I even care about the thing I am making the excuse about? If I don't, I go about life not allowing myself to give an excuse regarding it. I focus on something I care about, putting positive energy towards that.<br />
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I have started looking into parts of my life that have me stressed, wishing I would be different, and that I truly care about. This has led me to have so much growth in so many areas of my life that "I" care about. <br />
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Not having to let the world in on them is also fine. I don't need to tell you how much I am doing, learning, and not stressing about anymore. If you asked though, I will be sure to tell you how much it lights me up. How I can help you feel this way. Which you may not want... problem for you is, I would do it anyway because I am a helper.<br />
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There is no one I have met that hated themselves more for working on the things in their life they truly care about. Instead the opposite normally happens. They wish they had done it sooner. The sooner is the tough part, many never start and tell themselves daily how bad they are for not starting. This brings on the excuses. <br />
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We then go through the cycle. Do I even care about the thing I am making the excuse about? If yes, then drop the excuse and start, start by asking for help from someone who is walking the walk. I guarantee they would love to help you.<br />
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Or do some learning and research in the areas that you feel will help you not hinder you. Don't look up how hard it is to do something, instead look up how to make it easy. The amount of support around you incredible, you have to step out from the excuses and start asking for help and taking responsibility. <br />
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The results are guaranteed from there!<br />
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NU<br />
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<br />nickurankarhttp://www.blogger.com/profile/01076961376531546576noreply@blogger.com0tag:blogger.com,1999:blog-6639622262797837934.post-53649929993988305492019-08-29T19:52:00.000-04:002019-08-29T19:52:03.113-04:004 Mile LoopI have been running random routes at the gym, until August 19th. I decided to run a route I was unsure of the distance and took me a different way than normal. It ended up being a 4.1 mile loop. I have ran it 4 times and tomorrow (if I do it) will be the 5th time since August 19th. <br />
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I am writing this because I have been doing this while listen to either a book or podcast related to finance or marketing, which is pretty common place now days but I have not had a hard pace I have been pushing. Yet, each time I ran I have gone faster.<br />
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Here are the times:<br />
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8/19: 36:20<br />
8/21: 35:13<br />
8/26: 34:12<br />
8/28: 33:03<br />
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I am surprised as the first time I took my time, but still thought, "this sucks." The last time I ran I felt comfortable and just help my pace. I am wondering how long I can keep this up, not the 1 minute improvement but just an improvement until I give into slowing. <br />
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I would love to be under 31:00 for my total time.<br />
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NUnickurankarhttp://www.blogger.com/profile/01076961376531546576noreply@blogger.com0tag:blogger.com,1999:blog-6639622262797837934.post-42050066563657613762019-08-22T16:41:00.001-04:002019-08-22T16:41:08.415-04:00My go to Smoothie<div class="separator" style="clear: both; text-align: center;">
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<br />nickurankarhttp://www.blogger.com/profile/01076961376531546576noreply@blogger.com0tag:blogger.com,1999:blog-6639622262797837934.post-59682116262013102902019-08-21T18:14:00.000-04:002019-08-21T18:14:03.785-04:004 Mile RunI decided today that ZeusMethod needed a Subscriber based Instagram Private Athlete page to give more individual details and answer specific questions about the programming for subscribed members. I feel there is so much more I can deliver and want to see what the Zeus athletes can do and learn. I think the learning and applying aspect is key.<br />
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Owning Two Gym, multiple platforms, programming, Sponsors, Competing, a family, and many other things going on in life it can be tough to give every aspect of life what it deserves. Some people would say I am spread thin, but I would say I save my energy and place it where I sense more immediate value. I am an Enneagram 9 (look it up). <br />
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Today I tried to still take it easy training and ran my 4+ Mile Route. Simple day that looked like this:<br />
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<b>4.2 Mile Run</b><br />
35 Minutes (Nice easy pace while listening to a Podcast)<br />
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<b>20 Min AMRAP:</b><br />
15 Cal Ski<br />
10 Cal Bike<br />
*3 People, when 1 moves go to the next object, 1 person resting. Not sure how many Rds we got through, but I went about 80-90% the whole time and sped up as I went.<br />
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<b>1 Rep Clean & Jerk</b><br />
335#<br />
Just wanted to go heavy, nothing crazy.<br />
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Since then I have been working on the gym and then emailing out members of Zeus and trying to come up with New ways to add value. I feel 2019 will be that. I finished the first Step of my "5 Steps to a better Clean" and plan to get Step 2 done tomorrow. I am very excited to see how much this can help people find easy fixes and changes to their clean.<br />
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Random, one thing I wish people new about me is how much I love to talk about Finance and helping people learn and apply simple habits. I digress. <br />
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NUnickurankarhttp://www.blogger.com/profile/01076961376531546576noreply@blogger.com0tag:blogger.com,1999:blog-6639622262797837934.post-73399655510677124872019-08-20T07:51:00.000-04:002019-08-20T10:30:40.303-04:00Helping with your CleanOne of my favorite movements is the Clean. I like it because it is Simple yet so complex. By just looking at it you would think you just throw it on your chest. If you have been around Weightlifting for any time, you would know that is farthest from the truth.<br />
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I love to help and have a lot of information to give to people about more than just lifting. Problem with this is that I have it all in my head and very little down on paper. I do have some value in me and need to start creating systems and ways for others to access it. I started creating a "5 Step Process to a Better Clean". I will be posting it in 5 different Letters. There will not be a charge for it, but a lot of information explained in a way that I came up with to make sense for me while I was learning.</div>
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I am mainly self taught through, videos, feel, or questions to anyone who would answer me. I put it all together to develop myself into a solid lifter. What I got most from all of this was...the details matter, a lot. One step at a time I would focus on the next thing. I will walk through this with how I created these habits and worked on the details.</div>
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This will be my place to chat about it. My plan will be to release one a week on my Newsletter (which you can subscribe to here). I also haven't told anyone, other than my wife, that I am doing this or that I have even began writing on my Blog again. This will be an area to give a lot of the details as to how it is going. I hope to have it done in the next week and than figure out how the posting strategy will be implemented. Have any ideas? Let me know!</div>
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I will still talk about my workouts here, but I will leave most of that to Social Media and ZeusMethod. This will be my non-perfect posting area...Struggles, things I think about, and value to you in areas I hope I can help. </div>
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I encourage feedback! Remember...compound your time for amazing returns!</div>
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NU</div>
nickurankarhttp://www.blogger.com/profile/01076961376531546576noreply@blogger.com0tag:blogger.com,1999:blog-6639622262797837934.post-34050470029609758432019-08-17T20:57:00.002-04:002019-08-17T20:57:43.187-04:00Post Games BluesNo, I don't have the Blues. But, the post games slump (in training) is real. As an athlete you wonder a lot of different things. When do I start training again? How hard do I start training? When do I kick my volume up? What skills do I need to be hammering? And the Questions continue.<br />
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For me, the season is odd because the Open starts in less than two months. I am also in the 35-39 age group and this means the Open doesn't have much value in regards to being in tip top shape with the Games being almost one year away. But, when will the Online Qualifier be? And will I stay in that division or would I like to try to Qualify as an individual? Or at least put in a good effort at competitions. <br />
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I have been in limbo for a few weeks and my girls being out of school has not helped. They are at home and we do a lot together. School starts in less than a week and I know that means I will have more "ME" time. But, what will I do with it?<br />
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I have a lot of ideas, thoughts, concepts that I believe are valuable running through my head. The majority are things I believe are valuable for everyone. I am constantly trying to help people in ways that I am not sure they want helped. It makes me laugh at myself because I can spew out random information that has been circulating in my head to someone asking a simple question about what knee wraps they should buy. I feel bad sometimes for those peoples. This will be a space for me to get ideas and thoughts out. <br />
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One thing I am trying to do is create Value for others. Something that popped into my head that I will be posting about on here, as well as social media, is the idea that "Every Lift Has A Story". It all makes sense in my head, we will see if it can come out on paper/video properly! <br />
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NUnickurankarhttp://www.blogger.com/profile/01076961376531546576noreply@blogger.com0tag:blogger.com,1999:blog-6639622262797837934.post-83886800034102983872019-08-15T07:23:00.003-04:002019-08-15T07:23:31.551-04:00WE ARE ALL FAILURESI love listening to Podcasts and Books and recently read something that started to get me thinking.<br />
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We Are All Failures.<br />
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This was what popped in my head. I am not sure if you have ever read or heard something and then had a switch clicked over. This is what happened to me. <br />
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We all Fail, a lot...Yet, we all hide from our failures. We point out everything every one else is doing wrong and failing at, but never admit our pitfalls. Not only that, things we look at as personal success others see as Failures. On the flip, what we view as personal Failures others view as success. We are circulated daily with contradicting ideas and we fight to become someone we ultimately are failing at perfecting.<br />
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This led me to think the only way we can view ourselves as successful (never possible in others eyes) we have to become who we are. Many times we don't know who that is or how to bring that person into the world. A quote I read that helps:<br />
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"The size of your success is limited only by the size of your thinking"<br />
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We put off changing to who we are in order to look a certain way and ultimately become someone we aren't.<br />
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"Virtually everyone who puts off change fails to make it.<br />
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When it comes to change, a sure sign of failure is procrastination."<br />
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-Michael Masterson<br />
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FYI, this is not a thought out post, but an idea that I am writing through. These are the things that run through my head all the time. <br />
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Myself, I am a procrastinator and lazy. People would argue that those are not true startements about myself...HMMMM...seems I know myself, my deep self that is hard to talk about. And this is my truth. <br />
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When I find value in something, I can chase it to no end. When I go after it though it pulls away from other areas of my life. I still like to have my down, lazy time. <br />
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I also, procrastinate, I can take forever to do something I believe to be unimportant. Problem is not everyone views these things the same way and it can get me into trouble. My wife is the opposite and will do everything immediately and it drives me crazy. Because of this though it pulls me into action more then I would like. She is one of the largest reasons I am a semi-success. I would probably only think about doing things if it wasn't for who she is and me just trying to "keep up". <br />
<br />
Trust me, I am a big Failure with some really cool successes. You may not look at them as successes if I told you what I personally feel are my successes, but it doesn't matter what you believe my successes are, they are mine. Yours may be weird to me as well, but that doesn't matter either...be you and change to be the best you. Not easy...but worth it!<br />
<br />
NUnickurankarhttp://www.blogger.com/profile/01076961376531546576noreply@blogger.com0tag:blogger.com,1999:blog-6639622262797837934.post-44774704762481483632019-08-12T17:20:00.004-04:002019-08-12T17:21:34.370-04:00Not Calling it a ComebackFirst, I am not a writer. I have never tried to be nor will I ever say I am. I do though have a lot to say...for better or worse. Writing is just a form of getting it out with know one stopping me.<br />
<br />
I used to write my workouts on here almost daily, and it is insane seeing how far I have come. I had many dreams when I started this back in 2009. I accomplished many and failed at many more. I recently won the 35-39 Year Old Age Group CrossFit Games. I am very proud of this, yet it was a big change from the Individual Open Division I had been at 3 times previously.<br />
<br />
This post is not about that though, instead a proud thought as I reminisce about the years I used to write on here. I would love to get back to posting more workouts and talking about things I love that don't get shown on Social Media. I hope I will continue writing, but if not at least I wrote this post.<br />
<br />
I am trying to take some time to relax; my mind is fighting back and forth whether to train...or rest. I took off a solid 4 days after the Games and have done minimal work (compared to my normal volume) since. <br />
<br />
Today:<br />
Ran 4 Mile in a 20# Vest<br />
My Time:<br />
Had my watch, but listened to a book and stayed at a 9 Min pace after the first mile where I was about 8:40...I love listening to books and podcasts.<br />
<br />
<br />
Not For Time:<br />
100 Strict Press 75# with a pause at the top.<br />
<br />
Thats it! Showered and decided to do some work then pull this old thing up, dust it off, and see it it still works! Logged in and here we are. One thing I will add on here, if I continue writing, will be money/savings related, training, self-talk, Nickism's (basically random thoughts that may or not make sense, but I'd still love to share). Let' see if I make it back soon...nickurankarhttp://www.blogger.com/profile/01076961376531546576noreply@blogger.com0tag:blogger.com,1999:blog-6639622262797837934.post-28009312196549394862017-05-04T14:22:00.002-04:002017-05-04T14:23:21.140-04:00New 100's PR!I train 6 Day on now & rest Thursday, which I always look forward to more then any other day, until it is Thursday. Bu the time the day is here I feel good and want to train. Normally I go on an easy run but today it is really nasty out and I decided to do a comfortable 200 Burpees while listening to a Podcast:<br />
<br />
200 Burpees<br />
Time: 13:17<br />
<br />
Yesterday was the day with the PR. I normally don't get super high volume on Wednesdays because of my schedule and I like to get my rest started early. Here is what Wednesday looked like:<br />
<br />
<b>Hinshaw Run I stole</b><br />
12-6-6-3-3-3-3<br />
-1 Min Rest between each-<br />
(Run out 12 min -rest- run back 6 -rest- run out again 6 -rest- run back 3 -rest- x 4 (Total time 42 Min including rest)<br />
<br />
Total Distance: 4.65 Miles<br />
<br />
<b>1 Rep Power Clean & Jerk</b><br />
325 (Failed 335)<br />
<br />
<b>Regional 100's WOD</b><br />
100 WB 20#<br />
100 C2B Pull Ups<br />
100 Pistols<br />
100 DB Snatch 70's<br />
<br />
Time: 21:43<br />
<br />
The snatches sucked I just didn't want to do them.<br />
<br />
<b>5 Rds:</b><br />
7 Strict MU's<br />
20 Strict HSPU<br />
<br />
Time: 14:48 (Did this in 19:27 2/16/17)<br />
<br />
That was it. I ended up hanging out with the girls relaxing for the night and had a glass of wine. I haven't had a drink in awhile and won't again until after regionals.<br />
<br />
NUnickurankarhttp://www.blogger.com/profile/01076961376531546576noreply@blogger.com0tag:blogger.com,1999:blog-6639622262797837934.post-2435352304788774292017-04-19T20:28:00.000-04:002017-04-19T20:28:44.908-04:00New TrailI was recently told that where was a nice trail in the middle of town about 3/4 a mile from the gym. I finally decided to run their and ran around a short while and will be heading out there more for sure!<br />
<br />
<b><u>Todays Training</u></b><br />
<b><u><br /></u></b>
<b>Ran </b><br />
2.75 Miles<br />
<br />
<b>4 Rds x 4 Min Each:</b><br />
500 M Row<br />
20 Burpees over the Rower<br />
-rest when completed-<br />
Completed all the Res with at least 1:15 left<br />
<br />
<b>2 Rep Front Squat </b>(Just worked heavy, not a Max)<br />
365#<br />
<br />
<b>5 Rds </b><br />
Not for time each inside 4 Min:<br />
25 GHD's<br />
Max Strict Pull Ups<br />
Max Strict Press 75#<br />
<br />
<b>3 Rds:</b><br />
40 M Light Prowler Push 90#<br />
100 Ft Rope Pull (45 / 70 / 95#<br />
-1:2 Work:Rest-<br />
<br />
When I got home in the basement I did:<br />
<br />
<b>5 Rds:</b><br />
40 Jumping Lunges<br />
20 Strict Handstand Push Ups<br />
Time: 9:48<br />
<br />
This was not as much as I wanted to do, I had a busy day of coaching and a couple 1 on 1/s so I didn't have the time needed to get everything in but thats how it goes some days. I have had a great week of training and I plan to rest tomorrow and then hit it hard and have an awesome week coming up.<br />
<br />
NUnickurankarhttp://www.blogger.com/profile/01076961376531546576noreply@blogger.com0tag:blogger.com,1999:blog-6639622262797837934.post-3008343615290151732017-04-13T09:29:00.004-04:002017-04-13T12:03:48.297-04:00Double WODYesterday was a shorter day of training. I like to be done as earlier as possible on Wednesdays so I can be at home; since Monday & Tuesdays I rarely am. The benefit of that is Thursdays is a rest Day and I try to do next to nothing all day. I look forward to starting that as soon as possible.<br />
<br />
Here was what my Wednesday looked like:<br />
<br />
<b>RUN: (took this from Hinshaw site)</b><br />
12 Min Out<br />
6 Min Back<br />
6 Min Out (try to get to same spot)<br />
3 Min Back<br />
3 Min Back<br />
3 Min Back<br />
3 Min Back (trying to make it to the starting point<br />
<br />
-1 Min rest between each run-<br />
<br />
<b>EMOM as High as possible</b><br />
5 Rep Strict Press (started at 75#<br />
Failed at 165#<br />
-into-<br />
5 Rep Push Press at failed Press weight<br />
Got to 225<br />
<br />
<b>My Double WOD:</b><br />
1-25 MIN:<br />
16 DB Power Snatch 100#<br />
40 GHD Sit Ups<br />
Time: 11:02<br />
<br />
25-Finish<br />
2 Rds:<br />
30 Burpee Chest to Bar<br />
30 Pull Ups<br />
30 Box Jump Overs 30 inch<br />
30 DB PSnatch 70#<br />
30 Cal Row<br />
Time: 23:40 (48:40 on clock)<br />
<br />
<b>8 Min AMRAP:</b><br />
Max Strict MU's<br />
28<br />
<br />
<b>5 Min Max Push Ups</b><br />
not sure on number, just went<br />
<br />
Then hang out and relax time!nickurankarhttp://www.blogger.com/profile/01076961376531546576noreply@blogger.com0tag:blogger.com,1999:blog-6639622262797837934.post-45638016281998554312017-04-09T20:13:00.000-04:002017-04-09T20:13:10.400-04:004/8/17 Training (The Old School Way)<div class="separator" style="clear: both; text-align: left;">
I have tons of Old Books that have so much of my past trainings. I stopped writing down all of my training a few years ago and went online. I quickly realized it didn't work to well for me and eventually stopped logging my training. </div>
<div class="separator" style="clear: both; text-align: left;">
<br /></div>
<div class="separator" style="clear: both; text-align: left;">
I recently pull out an old book in December last year and started writing in it. Since then I have not missed a thing and jot everything down and it is so much better got me. I am sure I will quickly begin accumulating more books. Here is my training from 4/8/17, it may not make sense to some people....</div>
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<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-Oh1fjzLKFZ-hiZq6lk7o-k1vNRQC9aR5oUQM7Tlfu8IfGyZ5aI941h7fU4Yn2v60VTHJrnOwZKuWNAmn6f7si9wvll9uEO0bjFbV94QMfOTDfvWeO1TLgdGRZIcg_m4ArUYi5iLHi0o/s1600/4%253A8%253A17+Log.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-Oh1fjzLKFZ-hiZq6lk7o-k1vNRQC9aR5oUQM7Tlfu8IfGyZ5aI941h7fU4Yn2v60VTHJrnOwZKuWNAmn6f7si9wvll9uEO0bjFbV94QMfOTDfvWeO1TLgdGRZIcg_m4ArUYi5iLHi0o/s320/4%253A8%253A17+Log.JPG" width="240" /></a></div>
<br />nickurankarhttp://www.blogger.com/profile/01076961376531546576noreply@blogger.com0tag:blogger.com,1999:blog-6639622262797837934.post-41937248278830783052017-04-06T15:55:00.001-04:002017-04-06T15:56:41.243-04:00Years LaterI used to post all the time when I would sit at work and day dream....about working out. So I would write about what I did (on here) and come up with new things to do. Years later I own a gym, have a family, and still do the above. The difference is I sit still much less so never get on the computer.<br />
<br />
We will see if I can get back into it. I have been training much different this year & thought maybe I could give a glimpse back into my training. I also have programming now ZeusMethod that is strength biased and got me to where I am, but in training for the Games it is a different animal, being the strongest CrossFitter only covers a small area of what is needed.<br />
<br />
Today was a rest day so all I did was:<br />
<br />
<b>10 Min EMOM:</b><br />
200 M shuttle Sprints (100 out & back in front of the house<br />
<br />
<br />nickurankarhttp://www.blogger.com/profile/01076961376531546576noreply@blogger.com0tag:blogger.com,1999:blog-6639622262797837934.post-74615587280085379532014-07-29T09:49:00.002-04:002014-07-29T09:49:12.712-04:00100 BurpeesRecently I threw in 100 Burpees over the 50 because I "thought" it would be good for me. Not sure if it is but I am sure it hurts.<br />
<br />
Yesterday I started with some OHS. I have not overhead squared for awhile on purpose and used this to test my 1 rep.<br />
<br />
<b>1 Rep OHS</b><br />
355# (Failed 375 in the bottom)<br />
<br />
-then-<br />
<br />
<b>1 Hang Snatch + 1 Snatch</b><br />
<br />
I hit 235. I wanted more but I like holding the hook and it was really hurting my hands. I ended up stopping here. I then did:<br />
<br />
<b>For Time:</b><br />
100 Push Press 75#<br />
100 Overhead Squats 75#<br />
<br />
My time<br />
8:41<br />
<br />
I have had trouble in the overhead squat since I bothered my shoulder awhile back. I really felt it here and it took me much longer then I had anticipated.<br />
<br />
I came back later and hit:<br />
<br />
<b>5 Rep Deadlift</b><br />
485# (no belt and felt pretty easy. planning to hit 495 next time which would be a 5 rep PR)<br />
<br />
-next-<br />
<br />
<b>50 Strict HSPU</b><br />
<br />
My time<br />
1:45<br />
<br />
-Then the burpees-<br />
<br />
<b>100 Burpees for time</b><br />
<br />
My time<br />
4:51<br />
<br />
I maintained a constant pace after 15 to see where I would fall. the fastest I have done this is 4:04, but I'm not sure how well my hips were opened up then. Time to get after it tomorrow.<br />
<br />
NU<br />
<br />nickurankarhttp://www.blogger.com/profile/01076961376531546576noreply@blogger.com0tag:blogger.com,1999:blog-6639622262797837934.post-55926239642099753552014-07-17T11:58:00.005-04:002014-07-17T20:56:14.122-04:00Front Squat PREnded up hitting a Front Squat PR 2 days ago and have been consistantly hitting some pretty big numbers. I am excited about that but believe some of it has to do with low volume so my body is pretty recovered.<br />
<br />
<b>2 Rep Front Squat </b><br />
395 x 2<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/vUhAjZWcv58?feature=player_embedded' frameborder='0'></iframe></div>
<br />
<br />
then<br />
<br />
<b>1 Rep Push Jerk</b><br />
335# (stopped here, felt good though)<br />
<br />
-into-<br />
<br />
<b>E:45 for 15 Rds</b><br />
275 Push Jerk x 2<br />
<br />
-then-<br />
<br />
<b>5 Min AMRAP:</b><br />
10 alternating KB Snatch 70$<br />
10 Burpees<br />
<br />
My score<br />
4 Rds + 2 Burpees<br />
<br />
I ended up talking Miguel into hitting this with me after a class an hour later<br />
<br />
<b>20 Min AMRAP:</b><br />
1 Deadlift - 1 Clean - 1 Front Squat - 1 Jerk<br />
<br />
My score<br />
32 Rds<br />
<br />
This is always nasty. Felt good that I got some decent training in.<br />
<br />
____________________________<br />
<br />
Yesterday's training looked like this<br />
<br />
<b>1 Rep Snatch</b><br />
265# (Failed 285 even though I caught it in the bottom) shoulders were pretty shot<br />
<br />
-then did-<br />
<br />
<b>5 Rds</b><br />
6 Power Snatch 135#<br />
10 Burpees over Bar<br />
<br />
My time<br />
6:10<br />
<br />
This was much harder then I thought. <br />
<br />
<b>2 Rep Back Squat</b><br />
445 x 2<br />
<br />
I ended up jumping in with the athlete camp and did:<br />
<br />
<b>EMOTM 15 Min:</b><br />
1 Clean + 2 Front Squats<br />
245#<br />
<br />
NUnickurankarhttp://www.blogger.com/profile/01076961376531546576noreply@blogger.com0tag:blogger.com,1999:blog-6639622262797837934.post-72813029906177972072014-07-15T12:11:00.002-04:002014-07-15T12:12:03.240-04:00GRID & C&J PRI got back from Fort Lauderdale the other day from the GRID draft. It was awesome running exhibition races and getting to know a lot of my team members on the Miami Surge. Excited to see what the season holds. Everything is really busy right now at home and getting time to train will be tough. Yesterday I had a short bit to train and ended up hitting a huge PR!<br />
<br />
<b>1 Rep Clean & Jerk</b><br />
375# PR<br />
<br />
I tried for 385# and got about half way up in the squat so I know it is there. All about confidence that I can stand with it.<br />
<br />
After words I hit:<br />
<br />
<b>EMOTM 15 Min:</b><br />
1 Clean & Jerk 315#<br />
<br />
<br />
I missed one jerk in the later minutes but otherwise felt good. I had a few minutes after this to throw in some skill work before the class:<br />
<br />
<b>EMOTM 10 Min</b><br />
5 MU's<br />
<br />
I came back in the afternoon to coach our elements class and did some ball slams<br />
<br />
<b>100 Ball Slams 50#</b><br />
<br />
This was not for time but just to move some before heading home. I did 50, stopped for a minute then did 50 more.<br />
<br />
NUnickurankarhttp://www.blogger.com/profile/01076961376531546576noreply@blogger.com0tag:blogger.com,1999:blog-6639622262797837934.post-58584087710306329452014-07-07T13:18:00.000-04:002014-07-07T13:18:48.528-04:00NO POWER This last week has been crazy. After writing my last post on here we lost power that night and just got it back the other day. We still do not have internet so I am writing this at the Box, a place that I never get a minute to do something like this. Instead of writing all that I have been doing this past week I will start with today and also let you know I am still doing my burpees and currently keeping a 1:54 comfortable pace so I will be picking it up soon. <br />
<br />
I stared today off with:<br />
<br />
<b>5 Rep Front Squat</b><br />
375 x 5 PR!<br />
<br />
Pumped I hit a PR on this, it has been awhile since I have tried for this and never have tried 375# so I am excited.<br />
<br />
I then transitioned into:<br />
<br />
<b>3 Rep Back Squat</b><br />
425 x 3<br />
<br />
My shoulder has been bothering me and the weight on it did not feel great so I called it here. I taught the next class and then did:<br />
<br />
<b>3 Rds:</b><br />
50 Wall Balls 20#<br />
10 Clean & Jerks 185#<br />
<br />
My time<br />
12:24<br />
<br />
I have done this much faster before so I am not to happy with my time. I need to be kicking in my met cons again. I am about to row a 3 K and listen to a Podcast.<br />
<br />
NU<br />
<br />nickurankarhttp://www.blogger.com/profile/01076961376531546576noreply@blogger.com0tag:blogger.com,1999:blog-6639622262797837934.post-22937590362468760162014-06-30T20:51:00.000-04:002014-06-30T20:51:14.804-04:0050 Burpees for 50 Days Part IIDay started with:<br />
<br />
<b>Position 1 Hang Snatches</b><br />
Hit 255# missed 265<br />
<br />
I didn't feel great so I stopped after the fail. Then did:<br />
<br />
<b>E:45 for 20 Reps</b><br />
1 P1 Hang Snatch 235#<br />
<br />
I then taught the class and hit 1 that has been awhile since doing<br />
<br />
<b>Tabata Deadlifts</b><br />
315#<br />
<br />
Score<br />
47 Reps<br />
<br />
Still not 50 but I will hit that + next time. When I got home I decided to do burpees. I wasn't sure how many so I started at a conservative pace and as my daughter was talking to me I knew I wouldn't last because burpees + getting tired + constant talking = not working out for long. I stopped at 2:08 and realized I freaking hate burpees and need to do them for 50 days again. So, here it goes. <br />
<br />
<b>Day 1 </b><br />
50 Burpees<br />
2:08<br />
<br />
I am planning to pick my volume back up as I have been pretty lazy and just enjoying myself to much. Plus, getting signed to an NPFL team (Now NPGL) has me shooting for something sooner rather then later.<br />
<br />
NUnickurankarhttp://www.blogger.com/profile/01076961376531546576noreply@blogger.com1tag:blogger.com,1999:blog-6639622262797837934.post-47188508171284687212014-05-21T10:08:00.002-04:002014-05-21T10:10:22.722-04:002014 Regional Recap<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-size: small;"><span style="font-family: Calibri;"><span style="color: #999999;"><strong>Regionals: where you show up and let your training speak for itself, and when it’s over there’s a score board that’s left to reflect how you did. This is the take away that everyone remembers. You leave knowing you had done all you could, if there was a weakness exposed, you leave ready to attack it, ready to prepare for next year. So the next time you meet the competition floor, you can leave and say “there was nothing I would have changed.” There would be no excuses. </strong></span></span></span></div>
<span style="color: #999999; font-family: Times New Roman; font-size: small;"><strong></strong></span><br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-size: small;"><span style="color: #999999; font-family: Calibri;"><strong>I want and expect like everyone, a fair playing field and a reflection of my sacrifice, training, preparation, and work to be displayed at the highest level of competition. It’s what I/we train all year long for. </strong></span></span></div>
<span style="color: #999999; font-family: Times New Roman; font-size: small;"><strong></strong></span><br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="color: #999999; font-family: Calibri; font-size: small;"><strong> </strong></span></div>
<span style="color: #999999; font-family: Times New Roman; font-size: small;"><strong></strong></span><br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;"><span style="font-size: small;"><span style="color: #999999;"><strong>2014 Central East Regional: I came with high expectations and plans for a lot more training to come once qualifying for The Games. I put in the work, had the right mindset, and felt more prepared than ever before. </strong></span></span></span></div>
<span style="color: #999999; font-family: Times New Roman; font-size: small;"><strong></strong></span><br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-size: small;"><span style="color: #999999; font-family: Calibri;"><strong>When the weekend ended here is what could be seen by all:</strong></span></span></div>
<span style="color: #999999; font-family: Times New Roman; font-size: small;"><strong></strong></span><br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;"><span style="font-size: small;"><span style="color: #999999;"><strong>Event 1 - 3rd Place - 275#</strong></span></span></span></div>
<span style="color: #999999; font-family: Times New Roman; font-size: small;"><strong></strong></span><br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;"><span style="font-size: small;"><span style="color: #999999;"><strong>Event 2 - 5th Place - 215ft</strong></span></span></span></div>
<span style="color: #999999; font-family: Times New Roman; font-size: small;"><strong></strong></span><br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;"><span style="font-size: small;"><span style="color: #999999;"><strong>Event 3 - 13th Place - 8:54</strong></span></span></span></div>
<span style="color: #999999; font-family: Times New Roman; font-size: small;"><strong></strong></span><br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;"><span style="font-size: small;"><span style="color: #999999;"><strong>Event 4 - 7th Place - 10:58</strong></span></span></span></div>
<span style="color: #999999; font-family: Times New Roman; font-size: small;"><strong></strong></span><br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;"><span style="font-size: small;"><span style="color: #999999;"><strong>Event 5 - 18th Place - 4:14</strong></span></span></span></div>
<span style="color: #999999; font-family: Times New Roman; font-size: small;"><strong></strong></span><br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;"><span style="font-size: small;"><span style="color: #999999;"><strong>Event 6 - 28th Place - 22:03</strong></span></span></span></div>
<span style="color: #999999; font-family: Times New Roman; font-size: small;"><strong></strong></span><br />
<div class="MsoNormal" style="margin: 0in 0in 10pt;">
<span style="font-family: Calibri;"><span style="font-size: small;"><span style="color: #999999;"><strong>Event 7 - 9th Place - 2:06</strong></span></span></span></div>
<span style="color: #999999; font-family: Times New Roman; font-size: small;"><strong></strong></span><br />
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<span style="font-family: Calibri;"><span style="font-size: small;"><span style="color: #999999;"><strong>Overall - 9th Place</strong></span></span></span></div>
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<span style="font-family: Calibri;"><span style="font-size: small;"><span style="color: #999999;"><strong>The peoples Reaction : "I’m sorry man that sucks, I know you’re not thrilled about the outcome, it’s a tough region, but you did awesome and we are so proud of you!"</strong></span></span></span></div>
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<span style="font-size: small;"><span style="font-family: Calibri;"><span style="color: #999999;"><strong>The Hard Part and the truth: I was happy with my performance, the way I prepared, and how I went out and performed in each event. My scores are not at all a representation of my preparation and overall fitness. They do not show the story of the work put in, but instead looks like my expectations were too high. It is hard to respond to the above statement because there is nothing I would do differently. </strong></span></span></span></div>
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<span style="font-size: small;"><span style="font-family: Calibri;"><span style="color: #999999;"><strong>What I know: I pride myself in my movement, my efficiency and the way I prepare. I do not cheat movements. I show up prepared with a plan and have fun. </strong></span></span></span></div>
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<span style="font-size: small;"><span style="font-family: Calibri;"><span style="color: #999999;"><strong>WOD 1: went just as planned </strong></span></span></span></div>
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<span style="font-family: Calibri;"><span style="font-size: small;"><span style="color: #999999;"><strong>WOD 2: was just the same</strong></span></span></span></div>
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<span style="font-family: Calibri;"><span style="font-size: small;"><span style="color: #999999;"><strong>WOD 3: was going to be a tough one for me. Went according to plan.</strong></span></span></span></div>
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<span style="font-family: Calibri;"><span style="color: #999999;"><strong><span style="font-size: small;">WOD 4: was my baby, the one I believed I could win. Instead I was met with a moment where wod 4 was at the hand of someone’s interpretation of the rules. Frozen, needing answers, the competition floors are the last place you want to be and not have answers. I know I work my standards, and preach the importance above all else to my athletes. That fact that someone could say I was doing a movement wrong, incorrect, short, assisted, fill that end of sentence with whatever word you like, left me beside myself. I walk off the floor with a sour taste in my mouth, realizing a moment I thought I would experience was gone. We look at the numbers and people still say, but 7th is really good. And it may be for some, but not when I know it could have been a 1</span><sup>st</sup><span style="font-size: small;">. </span><span style="font-size: small;">Those points, my mind and confidence in the judging had all been weakened.</span></strong></span></span></div>
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<span style="font-family: Calibri;"><span style="font-size: small;"><span style="color: #999999;"><strong>WOD 5 : went as planned; a lot of people were faster at that then I was.</strong></span></span></span></div>
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<span style="font-size: small;"><span style="font-family: Calibri;"><span style="color: #999999;"><strong>WOD 6 : an event that I knew would end on the rower, as it always had in practice. It was just going to come down to how long I was on it. For me, a game of pacing and who could push at the end, but instead it felt a lot more like WOD 4. A 28th has everyone asking, "what happened?” </strong></span></span></span></div>
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<span style="font-family: Calibri;"><span style="color: #999999; font-size: small;"><strong>I want to say, “Nothing, everyone beat me because they were in better shape.” I can live with that answer, that answer would give me something to work towards, something to change, that is competition. But that’s not the truth. What I am left with is an answer that is out of my control. Some live by the motto, it’s just me against myself, or control the controllable and don’t worry about anything else. The unfortunate part, my real answer sounds like an excuse, and I hate excuses.</strong></span></span></div>
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<span style="font-family: Calibri;"><span style="font-size: small;"><span style="color: #999999;"><strong>Wod 7: followed plan, but could have gamed much differently. My time was better than in practice but, “Holy Cow” everyone else was fast</strong></span></span></span></div>
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<span style="font-size: small;"><span style="font-family: Calibri;"><span style="color: white;"><span style="color: #999999;"><strong>My Truth: The season ends and I have no feeling of reward. I can’t say that I messed up, or everyone was just so much better. The Central East has always been a nasty one to compete with, but one that I love to be a part of. Every year we all bring our “A” game. We all put in the work from season to season, we share the pain and the love for the sport, and we stay on the floor until the last one finishes. I ponder what’s next? I need my doubts to settle. I love what I do and this is my livelihood. I know my future holds high level competition, one that I feel I can compete at for a long time to come. For now, I want the questions and wonders about “what if’s ” when it comes to things out</strong></span> of my control to be gone, I know the day will come.</span></span></span></div>
nickurankarhttp://www.blogger.com/profile/01076961376531546576noreply@blogger.com0