Today was one of the hardest workouts I have ever gone through.  After spending all of last week in bed due to the flu, this was my first workout in over a week.  The workout of the day consisted of a 20 minute workout of:

• 400 meters on the Rowing Machine
• 15 Calories on the Assault Bike
• 10 Squat Thrusters

You're supposed to do four rounds within the 20 minutes and I completed three rounds, plus the 400m row and 10 calories on the bike in the fourth round.  I truly thought I was going to be sick.  

After that intense of a workout, I always try to get an ice bath in.  I always tell my players that they need to get into the habit of doing ice baths regularly.  They all scoff and talk about how much they hate them.  When I've coached at the highest levels, NWSL and NCAA D1, after those training sessions girls would basically fight each other to get into the ice bath first.  It becomes an everyday habit and is the reason why they can recover so quickly.  I suggest all players of all ages, to get used to ice baths.

Calendars are huge for me in terms of keeping track of how much I'm actually working out.  I used to have my players track how often they were working on their technical skill at home and for a long period of time, this is how I would keep myself accountable.  Whenever I would see two days unmarked I'd be upset with myself.  I hung it up right next to the door of my bedroom so each time I exited my bedroom I'd see it.  About mid February I brought it back.  Now, I have accountability to maintain. 
Goals For March:

• 12 check-ins at Absolute Performance
• 30,000 Meters Rowed at home
• 8 Romwods

Twenty days since my first video and I'm down 4.6 pounds.  Which comes down to about one and a half pound loss per week which is deemed a healthy weight loss.  I'm hoping to not lose everything too quickly so that I can actually keep it off this time!  If I keep up the one and a half pound per week up.  I should reach my goal weight right in time for NFL kickoff weekend!

When we have loss and heartbreak in our lives we tend to lose focus, motivation, and discipline for awhile.  I had originally started CrossFit in the summer of 2017, I would go three or four times per week and by Labor Day 2017, I was down to 220lbs.  I hadn't been that weight since my buddies wedding in Denver in 2014 when I weighed 215lbs.  Then September 2017 hit, my eleven year old golden retriever Maya was diagnosed with hemangiosarcoma which is a type of cancer.  On September 11th, I had to put her down while back home in Michigan.  Two weeks later, I flew to Kansas City to visit my grandma on her death bed.  For anyone whose gone through loss, you could imagine what I was going through in that month.  In away, the loss of Maya prepared my parents and I for what we were going through with my grandma.  I ended up staying the entire week in Kansas City and as you can imagine it included a LOT OF TAKEOUT food.  By the time I got back to Buffalo in October, I was back to 230lbs.  This experience of September 2017 has prepared me to any setbacks I may have on this new journey.

My weight over the past ten years has been a roller coaster of a ride.  I believe, that this vlog and now this blog will keep me on track.  Hopefully it will keep me motived.  We soccer coaches usually live in the car as we travel from game to game and from late night training sessions with very little motivation to cook.  So we develop bad habits.  Fast food, bars on the way home, pizzas.  For me, as an avid Kansas City Chiefs fan and an avid football fan either way, football season is always a mess when it comes to eating and drinking habits.  My goal is to reach my goal weight of 205lbs by the kickoff weekend of the 2019 season!