April 26, 2015

bubba coffee mug

I'm broken hearted. I lost my big bubba coffee mug. I've had that thing for a little over 3 years. I used to ride my bike to work and my big bubba coffee mug lasted through bike crashes,  riots at work,  droped day on and day out,  etc. This is a very sad day for me. That was by far the best coffee mug I've ever owned.

April 22, 2015

trust your program, trust your coach

Since i missed two and a half weeks of training because of illness and vacation I asked Coach Miller if i could sit out the weightlifting competition this Saturday. He told me not to worry, I'd still lift more than i did at my meet in January. I didn't believe him. He loaded the bar with 86 kilos and had me snatch it setting a PR. He then loaded the bar with 108 kilos and i set another PR. After lifting those easily he told me, "trust your programming. Trust your coach. " He's right. He's one of the best at building programs in the nation. I need to stop doubting myself. As long as I'm being coached by coach Miller I'm in good hands.

April 14, 2015

rabbit Pâté Recipe

rabbit Pâté Recipe

Prep time
20 mins

Cook time
15 mins

Total time
35 mins

 A delicious Pâté recipe that uses fresh liver, spices, herbs and butter for a creamy and velvety Pâté that can be served on homemade crackers or vegetables.

Author: Wellness Mama

Recipe type: Condiment

Serves: 6+

Ingredients

½ pound chicken livers (I'll n be using rabbit liver)
6 Tablespoons grass fed butter (or coconut oil, but the taste will be different)
½ cup finely minced onion or shallots
1 clove of garlic, finely minced
½ teaspoon dried Thyme leaf
½ teaspoon each of salt and pepper.
1 bay leaf (optional)
3 Tablespoons Brandy or Scotch (or Apple Cider Vinegar but taste will be different)
2 tablespoons heavy cream (preferably raw)

Instructions

Note: You can soak the livers in milk or coconut milk for a few hours (up to overnight) and rinse before making this recipe for a more mild flavor if desired.

Melt 3 tablespoons of the butter in a skillet. Add finely minced onion and garlic and cook on medium until translucent- 3-4 minutes.

Meanwhile, trim the connective tissue off of the livers. Add livers to pan and sprinkle with salt, pepper and thyme and add the bay leaf if using.

Brown livers for 6-10 minutes until cooked on the outside and barely pink on the inside.

Add the Brandy or Scotch and cook until it thickens, 2-3 minutes.

Remove from heat and let cool for about 5 minutes. Discard bay leaf. Put in food processor or blender and puree until smooth. While blending/pureeing, add the additional butter and cream (if using). Add more salt and pepper to taste, if desired.

Once mixture is completely smooth, remove from blender and put in ramekins or a glass container and cover tightly. Put in the fridge for at least 5-6 hours or overnight (preferred) to harden and let flavors meld. Serve with crackers or vegetables.

April 09, 2015

sick again- overtraining

I got sick on April 2nd. It was a heck of an illness. I took 32 hours of sick leave last week, and today i was still too sick to go to the gym. Last week i almost drove myself to the emergency room, i thought i was having a heart attack. Of course I'm   a stubborn man. I decided i would wait to see how i was feeling rather than go get checked to see if i was dieing.

I think it was a really horrible upper respiratory illness. I don't know what it was (is), but i do know what caused it. I've been getting ill at the tail end of every 3 month training cycle since i started weightlifting 15 months ago. I'm great at digging deep, pushing myself longer and harder than most could, but I'm not very good at allowing myself the proper amount of recovery. I've been told from one of my former coaches I'm all heart, no brains. Starting next week I'm going to train one less day every two weeks. Hopefully that will give myself enough rest and recovery to stop me from getting sick every training cycle.

This long of an illness may have totally destroyed my chances at setting more PR's and state records at the next weightlifting meet. As a matter of a fact, i'm going to ask coach Miller if i could just skip this next weightlifting tournament. Taking this long away from training would make for a piss poor performance.

April 03, 2015

massage for Olympic weightlifting

When i was competing in triathlon I heard a ton about the benefits of massage for athletes. I'd heard  it promotes flexibility, reduces fatigue, improves endurance, helps prevent injuries and prepares the body and mind for optimal performance.

Yesterday I'd had two hard workouts in a row and i was incredibly sore so i thought I'd try it out. It felt AMAZING! After i left i felt like a new man! No soreness at all! Truly, I've never felt anything as magical as that was.  And to think, it'll help my lifting on the platform too! I believe I'm hooked. I'm going to have to get a massage more often!

I went to Massage Envey on Zafarano Drive in Santa Fe New Mexico. They were incredible there! I highly recommend them!

April 02, 2015

missed training time

I was on a two week vacation late March. That was the longest I'd been away from the prison excluding  funerals or family illnesses in 3 years. It was magical being away from the prison that long. My family and i went to Denver. I didn't get a chance to work out while we were gone, i went a total of 5 days without weightlifting. That was the longest I'd gone without training since October of last year. There's 23 days until my next weightlifting meet. I really feel horrible about missing that much training so close to my next meet. My next meet is really important. If all goes well I'll set 3 new state records. But, i don't regret missing the training . The trip with my family was one of the most fun vacations of my life.

I fell of the diet wagon the whole trip. I ate what ever i wanted. It was great.

 BTW, I'm so sore today!

March 28, 2015

how to cook rabbit

Rabbit is one of the most lean animals you can eat, its perfect for an Olympic weightlifter!

Back in 2011 i got ran over by avehicle while training for Ironman Arizona. i was unable work for  a while and the family was struggling without my income. I started raising rabbits so my family could eat. I've become pretty good at cooking rabbit after 4 years of raising and eating them.
I got this recipe off the Livestrong.com its the best rabbit recipe i've tried so far.

Rabbit is one of the easiest game animals for novices to work with, because of its compact size. Rabbit is easy to cut up and doesn't require a lot of complicated preparation, and ordinary methods are usually all that's required to cook it. Most chicken recipes can be adapted to use rabbit, though the meat is leaner and usually chewier than chicken. Young fryer rabbits can be fried or grilled, but slow cooking in a crock pot will make any rabbit tender and tasty.

Heat a heavy skillet over moderately high heat. While the skillet is warming up, dredge the rabbit pieces in flour seasoned with salt and pepper.

Pour 1 tablespoon of oil or butter into the hot skillet. Add the rabbit pieces and brown on all sides. Transfer the rabbit pieces to your preheated crock pot. Add 1/2 cup of water or other liquid to the hot skillet, and stir it to loosen the browned-on juices. Add this liquid to the crock pot.

Add the onion, garlic and bay leaf to your crock pot. Season the rabbit pieces with salt and pepper, and add enough water, broth or wine to almost cover the rabbit pieces.

Add vegetables to the pot if you want them to cook with the rabbit. Otherwise, prepare them separately and have them ready when the rabbit has finished cooking.

Cook the rabbit on high for 2 1/2 to 3 hours, or on low for 4 to 5 hours, until it is fork-tender. Remove the rabbit from your crock pot, as well as the vegetables if you've cooked them in the pot. 

Strain the cooking liquid from the crock pot into a small saucepan. To make a concentrated sauce, reduce the liquid until it's thick enough to coat the back of a spoon. If you want more sauce, whisk 1 tablespoon of cornstarch in 1/4 cup of water, then stir that into the cooking juices. Stop stirring once the sauce thickens.

Serve the rabbit and vegetables hot, with the sauce or gravy made from your cooking juices.

Things You'll Need
1 stewing rabbit or smaller fryer
Sharp knife
Heavy skillet
Flour
Salt and pepper
oil or butter
Water, broth or wine
1/2 medium onion, 
diced1 clove garlic, minced
1 small bay leaf
Mixed vegetables (optional)
SaucepanSpoon
Cornstarch

March 18, 2015

back squat day and increased calories

Today i was scheduled for 2X4 sets of back squat @147k (315lbs). On any other day that would be an easy couple sets, but it was a rough night last night at the prison. After all the adrenaline from last night my body was exhausted. It was all force of will and determination, but i was able to make the lifts.

About a week ago i started to struggle to finish my workouts so i increased my calories. Increasing my calories helped a ton. I maintained my weight during that week and started to feel 100% again. As of last night i decreased my calories again to 3250 calories a day. I'll lose about a pound a week with that. I'll keep you informed on how the weightlifting is going with the decreased calories.