Friends and family

We have been able to hang out with our friends more lately. Always a plus. We have also been able to get out of the house and do some wondering around the local area. We have been to Riverfront Park, Riverside State Park, Beacon Hill, Greenbluff, Knipprath and Arbor Crest Wineries. We have enjoyed our time together as a family. I have not been able to do these things over the last few years and I miss it tremendously. Without my father-in-laws offer to be more integrated into the business, Keystone Carpets, I would not have had this opportunity to spend this time with my family, and for that I am thankful.
I have also had the chance to learn new and interesting techniques in installing carpet, vinyl, LVT, and laminate flooring. Always learning. crossfit spokane

nimri job

seamingupwerner

stairs roll and tuck

Slackerrrr

Update: We have finally finished up the move to Spokane, change in career on multiple levels, and am now ready to get back to it. I haven’t trained anyone for quite some time and I need to. I have the equipment and the know how. Let’s get something done.

Anyway. The house is coming together. Our garden is starting to blow up. Our grass is being mowed often by myself and family. the kids are home all day now for the summer. Hmm… (Home schooling next year is a possibility…) Carpet and flooring is being sold and installed. I am reading Dave Ramsay’s- Total Money Makeover. YEAH! A good time is being had by all… 

This weekend was a good weekend to start working out again. 6 months is much to long to be away from the weights. This weekend I ran a total of 3 miles, did 100 pullups, slowly, multiple sets of 20 situps and pushups as needed to keep myself awake while learning about military intelligence. Anyway. I am rambling and nothing seems to be making much sense in this post. I’m still going to publish it. Take that, The MAN! 

I’ve missed you all. Have a great week.

AHAHAHAHA!

I just found a notebook from 20 years ago. Do you want to know what my workout was on this date in 1993 at King Salmon Airport, Alaska? Tri’s and Bi’s.!! Oh yeah!! Here you go.

Starting with the tri’s… E-Z Bar Overhead curls-25 reps at 40#, then 12 reps at 60#, Dumbbell kickbacks 12 reps at 25#, then 9 reps at 20#, 15 dips, 10 dips with 30# strapped to waist, then 8 reps at 40#. Tricep pushdowns on Nautilus machine, 20 reps at 70#, 15 reps at 80#. I then moved to my biceps. E-Z Bar preacher curls and dumbbell preacher curls. Weights are pitiful, but I started with 25# and moved all the way up to 50# at 3 sets of 10 reps. I threw in some chin-ups and the “dreaded” mirror staring standing alternate dumbbell curls with the large 35# dumbbells. I finished up with more chin-ups, then bent over dumbbell concentration curls, whatever that is. I wonder if I was wearing Zubaz pants in the gym. Don’t judge me! 

I left Fort Walton Beach, FL for King Salmon, AK in the Air Force. One of the hardest things to do in my military career, leaving the comfort of my friends for the frigid tundra of Alaska. Not that I had a choice in the matter. It turned out to be a great experience. I met some fantastic people both there and following that assignment at Keesler AFB, MS for weather forecasting school. I still have many of those friends from all those years ago. Boy, this really went off on a tangent. 

So, Bi’s and Tri’s are the workout for tomorrow. Just kidding. Sort of.

Have a great day!

FYI!

This site is stuff that myself and my family does. CrossFit is a great way to get strong and fit. I will be incorporating body building, distance running and rowing, MOVNAT movements, etc. With that said, do whatever you want to do. That is what PostFallsStrong is all about. Being able to do the things you want to do, when you want to do them. If you want to run a half-marathon, compete in a body building competition, play a sport in high school or a rec league, or just want to be able to lift up your grandkids these workouts and recipes will help you. I have a plan with what I post. It may not seem like it sometimes, but there is a program here. I thank you all for checking out my blog. I will be doing more with it over the next few months. Cheers! (no, I’m not British)

Bear Complex WOD

Bear Complex 50# dumbbells: deadlift, hang clean, squat, push press. 5 rounds: 7 reps without putting the weights down. So, you do one deadlift, then one hang clean, then one squat, then one push press, now continue that 6 more times. It is only 5 rounds! You can use whatever weight suits you, but try to go heavy. Getting stronger every day. One minute break in between rounds.

Since Wednesday…

This has been a crazy week. Again, I have learned so much in such a short amount of time. I have amazing brothers-in-law. Eddie and Jeff are incredibly hard workers. I went out to help them install some carpet Wednesday through Friday. Wednesday, we had to pull up some glued down commercial carpet and it was some of the hardest work I have done in a long time. It took Eddie and myself two hours to get the carpet pulled and scraped off of the floor from just one room that was around 180 square feet. The rest of the job was pretty simple and went as planned. Thursday, we had two small jobs to do and they both went smoothly. Friday, we had a big job to do in the rural area of Elk, WA. The carpet was already pulled up, the furniture moved out. We all got in, scraped the floors, and unloaded the pad and carpet. I helped out as best I could throughout the installs, but there are times when there just isn’t anything to do when there are four people on the job. I like to work. Whether I am volunteering or being paid, I like to work. These installers are the hardest working group I have been around in a long time. Thank you for your hard work.

I have amazing friends and family. They are so good at what they do. I am thoroughly impressed with the vast array of knowledge in my small group of friends. Thank you for your support and intelligence. I will continue my support of you always. 

I am also learning that I need to help people. I only wish I would have gone to school for psychology or something. Maybe I will work towards a Masters degree in psychology. I will start working towards a masters at some point, but it will probably be in the exercise science realm. Yeah, that is more my closely related to what I am doing and want to do. 

Well, this is long enough. Time to check in on my back squat progress. See you soon.

Learning…

Learning is FUN! Life is about learning. “They” always say that if you aren’t learning, you aren’t living. I have been a huge proponent of learning new things. I am now learning about starting a business. I have taken numerous business classes as my beautiful blushing bride keeps pointing out, but man, oh man, this is different. I like it. Bring on more books.

Speaking of learning, I am starting a Boot Camp in November. Location: to be determined. It will run for 4 weeks, 3 times a week (M,W,F), at 5:30pm. We will have a warm-up, go over different skills, do a workout, and discuss different topics during the cool down. Let’s get started! This Boot Camp will teach you all of the basic movements you will need to become stronger and more conditioned. See how I did that? PF Strength and Conditioning? Never mind.  You will learn about what your body can do in as little as 4 weeks. This program grows upon itself. You will need to attend all of the classes in succession to achieve the greatest results. We are here for you, and we need your commitment.

Get outside and learn about the trees in your neighborhood. Get outside and learn what your neighbor likes to wear when getting the newspaper in the morning. Get outside and learn what the weather is doing. Get outside and learn what your body can do for you and your family. We are amazing machines. You are able to find out for yourself. I can teach you if you are willing to learn. I can’t wait to see and/or meet you! Have a great day!

Business Management Software

Just had a great tutorial with mindbodyonline.com … This software is amazing. So many benefits. Scheduling classes, enrollments, appointments. Liability forms done online. If you are starting a business, you must get good business management software. Pretty great stuff! Thanks for the information, Brad!… Now, if only they supported Windows Phone. It may be time to go Android. It is just a thought.