New events on the horizon. Did I mention I have my very own YouTube Show??

HAPPY 4TH OF JULY!!!  We celebrated by taking a road trip to Chicago. Yours truly is finally taking his CrossFit Level 1 Certification course. Here are a couple pics from our road trip:



Other exciting news?

Oh, yeah… I have my very own YouTube show. Me and another nurse will have weekly videos featuring everything nursing. Real nurse. Real talk.

You may have heard or even seen this other nurse. Her name is Katie Duke. Ever heard of her? Ever heard of that reality TV series on ABC called NYMed?’

Yeah. She’s that nurse.


Our YouTube channel is called scrubsBeat. It may sound a bit familiar. This channel is partnered with the folks over at Scrubs Magazine, where I’ve been blogging for the past several years.

Here are some videos to get you started.

Here’s my premiere video:

And don’t forget to have a look-see at Katie’s video:

Be sure to visit our channel and subscribe!!!!!


The diabolical injury, rest, recover, rile, rest, recover cycle

Day 12

It’s been almost two weeks since my wicked hip injury. I’ve discovered a couple things during my lay-off. Well, hold on, let me re-phrase that. I have been reminded of a couple things. These thoughts are not ‘new’ by any means, I have just been KINDLY reminded.


#1. I suck at taking my own advice.

I can certainly dish out the injury advice, but I suck at following my own direction. The whole ‘rest’, active rest, and active recovery thing is ridiculously difficult for someone who thoroughly enjoys fitness. Most non-athletes, or people have never participated in competitive sports just don’t ‘get it’. My wife is a non-competitor, and we always chuckle about how this lay-off is driving me mad, but if it were her, she’d be fine. Heh heh.

#2. There is a natural order of things related to injury no matter how bad you want it expedited.

Time is all you have. Take the proper time to heal. Take the proper amount of time to evaluate your plan. Take the time needed to fix what was broken. No matter how impatient you really are, you can’t skip a step in the recovery process. The minute you ‘skip’ something, you’re back to square one and starting all over again.

#3. The cycle of an injury is a revolving hamster wheel. It consists of INJURY -> REST -> RECOVERY -> RILE -> REST -> RECOVERY -> RILE.

RILE: (thank you Google)

  1. 1.
    make (someone) annoyed or irritated.
    “it was his air of knowing all the answers that riled her”
  2. 2.
    North American
    make (water) turbulent or muddy.

Yes, rile. Rile was the best description I could come up with the describes this scenario: you start to feel a lil better and you begin functioning more ‘normal’. Instead of favoring your un-injured side, or ‘babying’ your injured side, you walk, sit, stand, etc like you would pre-injury because you’re feeling good!

Aaaaaaaaaand then BLAM. You’re injury reminds you.. ah-ahh.. slow yer roll buddy. Back off. You’re still hurtin’.

This has been the most frustrating part of this whole recovery process. I start feeling pretty darn good and then KA-BLAM I aggravate my hip in some small way. And I won’t be doing anything unsafe, unusual or high-risk. I could just be turning or standing or sitting and move a certain way and my hip gives me this nasty jolt to remind my oh-so-kindly how severely my injury is.


While I’m on the injured reserve list I’m making vain attempts at working out, but I’m very limited. I was a bit excited today though, I got through Push Presses today with little to know pain in my abdominal stability (yes, I partially tore my ab muscle.. and core stabilization has been challenging).

One day at a time.

Image Source:


Resting and insanity

It looks like I’m sidelined. I’m officially on the ‘injured reserved’ list as of last Sunday. I suffered quite the hip injury last Sunday night weightlifting.

I just finished a 7-day stretch of shifts and went in to test my 1 rep max for my lifts. I failed miserably with both lifts. I was definitely tired, but I wasn’t sloppy. i just wasn’t on my game. I finished the night out with max back squats by testing my 1 rep max. Everything was going well, until the last rep. I met my previous max weight, and actually had upped it by 5%. I was feeling pretty confident, and my legs felt fresh, so I added another 5%. Then..


I’m pretty sure if there was anyone around who could see my face, it would have been ghost-like. I was convinced I suffered a hernia injury, an inguinal hernia of all things!!

an example of an abdominal muscle tear

Thankfully I did not suffer an inguinal hernia, but a severe hip injury. I have a severe muscle strain and severe ligament sprain (I’ll spare you the details). The disheartening news is that I’m out of commission for probably 4 -6 weeks, given the nature and location of my injury. It’s going to take some serious time to heal properly.

I must admit, I haven’t experienced that level of pain in a very long time, if ever. And the injury itself has scared me silly. Now squatting of any kind has been scarred for life. I’m always going to think about this injury every time I squat now.


I spent about 36 hours wallowing in anger and self-pity, before I snapped out of my funk. It was just so defeating, since I had been working so hard, training so diligently and making such huge gains in my lifts and training. Now I’m going to have to almost start over.

So, now my new mantra: #downbutnotout

Operation rehab has already started. I’m taking the advice of my primary care provider, and letting pain direct what I do and don’t do. I experimented with various movements at the gym to see what I can do pain-free, and my exercise are very limited, but I refuse to stay down.

Besides, If I do nothing for next 4-6 weeks???? Whew. I don’t even want to think what kind of CRAZEE I’d be. Not to mention I’d probably get kicked out of my house for being the most unbearable husband on the face of the earth (I’ve been known to get a LITTLE cranky when I miss just a couple days of training)

So I’m attempting to take the high road and rise above this. I’ve decided to take this opportunity to provide a good example to others on how to properly recover from an injury, and what measures you can take to fully heal. I guess I’m putting my money where my mouth is so-to-say, heh heh.  As a former Certified Athletic Trainer and current Nurse Practitioner, I better act right huh?

I can’t help but continually run that moment through my mind, over and over again to figure out what went wrong, what failed, what weakened. Most injuries like this are caused by either an imbalance or some sort of mechanical failure. Ironically I have a video of ‘the injury, and I can’t seem to answer any of these questions floating around my head. I’ve even shared the video with fellow coaches, and they can’t answer the questions either.

I’m supposed to accept that it was just bad luck, I guess. Grr.

Regardless of the why, why not, woulda, coulda or shoulda’s. I’m going to take this road to recovery one day at a time so that I can heal completely and get back to picking up that barbell.

Image source:




My (CNS) Fatigue…

More like my CNS fried.

I’ve been putting in a lot of work with my weightlifting program this past month. In fact I’ve been pushing the limits well enough that the past two weeks I’ve set new Personal Records (PRs) in several of my lifts. And in some cases making gains on the same lift two weeks in a row.

It’s something I’m working hard at. I’m truly enjoying it. Unfortunately I think my body finally raised the white flag this morning and pretty much said, “YO. Pay attention’.

When I started seriously pursuing weightlifting as a full time endeavor, I remember hearing about how weightlifting and the Olympic lifts will ‘fry your CNS’ if you let it. I chalked it up to just your expected training side-effects. I mean, I’ve experienced all sorts of mental and physical fatigue before, but I’ve only heard of and read about CNS fatigue….

That is until this morning.

CNS fatigue:

The idea is that your brain is constantly monitoring the physical work done by your muscles and cardiovascular system, and that monitoring process is what we experience as a sensation of effort. Your brain, says Noakes, has a safety margin which is intended to stop you from hurting yourself by pushing to true physical exhaustion. When you reach that point, the brain effectively pulls the plug on motor drive — the nerve impulses that make you go — and you experience this as a feeling of tiredness and exhaustion.  - Tim Noakes

This morning during my training session I was ‘all thumbs’. I couldn’t seem to work out the rust.. I was moving in super-slow-mo mode and the bar just kept getting heavier.

It dawned on me about mid-workout that my body was trying very desperately to tell me something… LOL. I mustered the energy and skill to finish the workout.. but it wasn’t pretty. I missed numerous lifts that I never miss.. and weight that is only 60% 1RM felt like a max lift.


Needless to say I’m taking a day or two off from picking up the barbell. Train smarter, not harder.

The poor demise of my CNS was a tad bit worth it though. I PR’d three lifts yesterday and had 2 previous PR’s the week prior.

Snatch PR: (after 1 failed attempt)

Clean & Jerk PR: (even with a lil’ arm bend)

And a long awaited Front Squat PR: (finally 300#)

I was all smiles:

On top of those 3 PR’s, last week I strung five muscle-ups together in a WOD and had hit a Snatch PR. My training lately has been all around awesome. I have two weeks left of this six week cycle I’m currently on, and it seems to be getting the job done. I’m getting faster under the bar.

I still have a TON of room to grow… I’m a work in progress.


Coffee? Did someone say COFFEE?

Photo May 05, 11 34 01 AM

Well, it’s official. I no longer have a coffee addiction. I have successfully weaned myself from my abusive amount of coffee that I was drinking daily to a mere cup or two in the morning. I honestly will slowly just stop drinking the stuff all together relatively soon. It’s crazy to say, I’m slowly losing the taste for it.

I went from drinking close to 2 pots of coffee a day to 2 cups.

Not too shabby ehh?

I now have another problem though. I seem to have traded one addiction for another. Instead of a coffee mug in my hand you’ll see this:

2014-04-24 07.39.13

I’ve become ‘THAT‘ guy. The ‘Shaker Cup’ guy.

Heh heh…

Who Are You?

Best Pre Workout Speech of All-Time By Mark Bell “Who Are You?” CLEAN VERSION – YouTube.

I parallel a lot of contrasting things in my life. The drive I have to succeed as a Nurse Practitioner is seeded and found in the very same spot that drives me to succeed physically in CrossFit and now as a Weightlifter. That courage, that gumption, moxie, willingness to suffer, perseverance to take another step is all the same. Whether in academic, professional or physical pursuits, the will to keep moving forward is the same.

I am a firm believer in the idea that our genuine character is revealed during our darkest hours. How do you perform, how do you act, react and navigate your way through hell?

How well do you dance in the rain?

Who are you when no one else is around? What energy moves you from point A to point B on your journey? Who are you? Really. Who are you really?

This ‘pre-workout’ speech by Mark Bell is so simplistic but amazingly cathartic. I’ve been a fan of his for quite some time and follow him from a distance. While I may not have any interest in the sport of Power Lifting, I am interested in learning from those who have something to teach. Success comes in many forms, and I’m wanting and willing to learn where, when and from whomever I can.

It’s time for a Gut Check


Because aged does not equal unfit

For Health and Longevity | CrossFit Games.

Every so often people ask me why I do CrossFit. I give them the plethora of reasons why I participate in such an amazing endeavor and urge them to join the ranks.

I get the standard shelved response of, “Isn’t that dangerous?”, and the ever shocking, “I’m too old for that”. After I reveal that I’m in my 40’s and show them what 50, 60 and even 70 year old CrossFit athletes are accomplishing I then ask them:

“Why AREN’T you doing CrossFit?”