So, I bring to you, the four best Little Debbie snacks for protein shakes. You’ll be glad to know I didn’t find a combo I didn’t like (that would be impossible), but these are my favorites, each with a little twist to them; a "pro tip," if you will, to reach maximum results.
To keep it consistent, and because I love a good protein shake, here’s how I make my protein shakes in the blender.
Now that you’ve got the basics for optimal protein shake making, let’s get right into the list, from number four to my number one combo:
Not only are Strawberry Shortcake Rolls an underappreciated, underrated snack, it’s a top-notch choice for your blender. You’ll want to use vanilla powder for this one, as it doesn’t as easily overpower the great taste of the roll. Now, here's where the experience kicks in - personally, I like to skim the bottom of the roll to remove the icing residue that settles to the bottom. I’ve found that the "more cakey" the snack cake, the better it blends in the blender. So, skim that bottom layer and toss it out … wait, what?! Are you, insane? Don’t throw that out! That decadent layer goes straight from your knife right into your mouth. It’s a great burst of energy to restore your glycogen levels before you even enjoy the protein shake. I’m pretty sure it’s science.
Protein Flavor: Vanilla
Added Flavor: Frozen strawberries, slightly thawed, just a little bit runny.
The Swiss Roll one of the all-time greats from Little Debbie, and on the Snack Cake Mount Rushmore for a lot of folks, it makes a great protein shake for all fitness/strength enthusiasts. This one ranks in the top three for me because it has the trifecta of greatness when it comes to a great shake: cakeiness, creamyness, chocolateyness (trust me, these are all words … probably). And, lest we forget, IT COMES IN A TWIN PACK! I like to drop one in the blender and the other in my mouth as I scarf down the muscle gaining fuel. Now, like the Strawberry Shortcake Roll, I like to scrape the remaining icing, but this time, it's off the small white wrapper … and it goes straight down the gullet (in a time crunch, tongue and teeth work great to get that icing off). And, seriously, I feel like this last info is less about shake advice and more about general Little Debbie snack etiquette.
Protein Flavor: Chocolate
Added Flavor: Double the Swiss Rolls for a thicker shake
Everyone loves a good party, and this is a party for your mouth. Sadly, Birthday Cakes aren’t in a twin pack, but that doesn’t mean you can’t treat them as such! The Little Debbie Birthday Cake is great alone, but when you toss it in your vanilla protein shake, you get a cake batter taste, which any American loves. The confetti sprinkles inside the Birthday Cake will show up in your protein shake, so make sure you always drink this in a clear glass so you can show off how fancy you are. The sprinkles on top are fine in your shake, but if you feel inclined to pop them in your mouth as you prepare the gainz train, you wouldn’t be wrong. Another reason I love this shake is for that “Added Flavor” section below. I might even say this is a requirement - as long as you can handle raw eggs (it was safe for Rocky), then you’ll love this addition!
Protein Flavor: Vanilla
Added Flavor: Drop in a raw egg to give it a more cakey taste and finish
When it comes to a snack cake that pairs well with chocolate protein powder, look no further than the Fudge Round. When searching for a good snack cake option, I’ve found that the cakier and creamier that it is (again, more legit words), the better it mixes and matches with ice and milk. The brownie cookie of this snack cake blends so well, and creates a bold chocolate taste when it is mixed with the creamy filling and squiggly line icing (I know, at this point you’ve realized what a wordsmith I am). The structure of this snack cake also provides a thicker shake to enjoy, which is always preferred, in my opinion. This shake is best enjoyed with chocolate milk … whole chocolate milk. Not only is this my favorite shake, by the time you add the whole milk, it’s the most filling. The Fudge Round Protein Shake tastes like a chocolate shake you get from your favorite drive-in; you won’t be disappointed (roller skates not required).
Protein Flavor: Chocolate
Added Flavor: Drop in a tablespoon of peanut butter and half a banana for the best chocolate peanut butter banana protein shake you’ve ever had.
Get your official Little Debbie Lifting Team merch here!
]]>I shook my head as I walked to my bag, threw down my shot, and angrily shuffled my gear. My mind raced with the frustration of another bad day of throwing, but was startled as my dad’s booming voice bellowed something I have heard plenty of times in my life, especially during track season.
“Hey, son, the Joy of the Lord is your strength,” he said as he watched me slowly turn and try to hide my eye roll.
You see, I wasn’t rolling my eyes at the Truth he was speaking, but rather, the fact he always knew this is exactly what I needed to hear. In the years following, this Bible verse (Nehemiah 8:10) would stick with me all my years of throwing. And, inevitably, in my father’s deep voice.
“… do not sorrow, for the joy of the Lord is your strength.”
I have been studying through the book of Nehemiah and this verse stuck out to me, again. But, it wasn’t because I was reeling after a bad competition, but because of the impact it has on me, and all of us, in life. It’s a simple word, but seems to be awful hard for us to embrace – JOY. Yep. Joy. Like, “Joy to the World,” joy.
Honestly, if you look at the current statistics of “joy” in our world, it’s kind of depressing. So, what’s the deal? Why aren’t we willing to experience joy? What has us so down?
When my dad reminded me to have joy, he was reminding me where my worth and joy truly comes from – my relationship with Jesus Christ. Amidst something as trivial as a bad day of throwing, my strength lies in my joy of the Lord. As I try to be a good father to my five sons, husband to my amazing wife, friend to my buddies, employee to my bosses, and light in this world, am I full of joy? Or, am I letting anger, depression, frustration seep in?
I recently spoke at a few schools about this topic, and one of the things I challenged them with was to make the everyday things fun; to find fun in the mundane. When I was working in a large office, a group of co workers and I would do just this. Now, I will admit, I did my fair share of practical jokes and singing made up songs about my fellow cubemates, but the best thing we did was what we called, the “Man Ball” [insert movie trailer voice]. Now, it sounds both odd and grandiose, but it was just a stress ball that we labeled the most coveted prize on the whole 11th floor. Each day, we’d gather around one desk to see who the ultimate champion was. Almost always centered around sports trivia, the group would select the genre, but the previous day winner would pose the question. Riddled with serious issues like, “Top five winningest franchises in NFL history,” or “top five guys with the most assists in NBA history,” we’d head back to our cubes to write down our answers.
A few hours might pass as we’d get back to work, but always thinking about that ever so serious question. As the “Man Ball” grew in popularity in the office, folks would stop by and ask what the question of the day was, all while knowing not to disturb the contestants with guesses or answers. To be the ultimate office champion, you had to tackle this task alone.
By midafternoon, inevitably, one of us would yell for all to hear; “We ready for Man Ball?” [insert our own sorry attempt at a movie trailer voice]
The circle would form again as the current champ would look up the answer. Groans and laugher would ensue as mocking and jubilation let all know the winner. Did the current champ remain, or did another prove victorious? All you had to do was watch the group return to their desks – to the victor go the spoils … a red stress ball.
Some of us were more humble than others, while others would brag of their title; tossing the ball, bouncing the ball, prodding co workers about their successful day, taking it to lunch with them. Yet, it never failed, folks from other departments would stop by and ask, “So, who won today?!”
This event went on for a couple of months, and while we initially instituted a “Physical Test Friday,” it was quickly ended by management as you’re not supposed to be throwing, carrying, jumping, or lifting in a bank office. Who knew?
Sadly, “Man Ball” ended one day – evidently HR heard of our fabled challenges, and asked that we include everyone and change it to “Human Ball.” Yep. “Human Ball,” as you might suspect, didn’t quite have the same allure and faded fast. While we were greatly disappointed, the tall tales and memories lived on – when our jobs consisted of talking about reports, financials and loan documents, the “Man Ball,” provided the joy and fun for at least a part of the day.
For me, the best way to live with more joy, is to have joy in the everyday things. And, amazingly, if we’d pull our faces out of our phones occasionally (only after you read this article, though), we’d find that God created a pretty amazing world that has plenty of things to be joyful about. He has so many great things planned and afforded to us – let’s enjoy them!
So, today, have joy! Celebrate in Him and the amazing things He does! Let the joy of the Lord be your strength!
]]>
In the shot put, Capes threw in three Olympics, finishing sixth and fifth in the 1976 and 1980 Olympics. With a PR of 21.68m (71’3.5”), Capes was just .47m off the world record at the time. The winner of two European Championships and two Commonwealth Games Championships, it was this shot put ability that helped him write stone records across the sport that still stand more than 30 years later.
A two-time winner of the World’s Strongest Man (finishing second twice), Capes went head to head against some of the historic strongmen of the sport. In all of strength history, few have transcended their respective sports like Capes, especially for his time period. Long before huge lifts and big feats on social media, Capes was performing these at exhibitions and competitions across the world. Whether it was pulling trucks, throwing shots, stacking bricks, or flipping cabers, few have done it at the level of Geoff Capes. Think about it, who is the last strength athlete to have his own video game? Geoff Capes did.
A five time World Champion in the Scottish Highland Games, Capes dominated the stones and shots of the grassy fields, set records in the weight over bar, flipped monster sticks, and was the first man to ever throw a light weight over 90 feet. Capes won five straight world championships (1983-1987), and controversy lies within 1981 when there were two World Championships that year and Capes won one of them. So, some have credited him with five, while some have him as the only man to ever win six world championships. Either way, he’s in the small group of only four men with five titles.
All in all, you could say that if it weren’t for the hammers, perhaps Capes is the best to ever throw in the kilt? Throwing in the sport for more than 15 years, his dominance and longevity in the sport is never in question, and that so many of his stone and shot records stand to this day shows that his impact transcended generations in the sport. During his career, he held the world records in the light and heavy stone (shot), weight over bar (the first man to break the 17’ barrier), light weight for distance (95’.5”’).*
Could Capes be the greatest strength athlete the world has seen? Quite possibly - I’d be willing t argue that, as from what I’ve read, it could have been a very accomplished power lifter if he wanted to. But, for the sake of this article series, I place Capes a strong #4 in the annals of the greatest of all-time. Which, if you ask me, isn’t a bad place to be in!
**Personal Bests:
Open Stone: 65’3” (shot)
Heavy Stone: 53;4” (22 lb shot)
Light Weight for Distance: 95’.5”
Heavy Hammer: 108’1”
Light Hammer: 128’9”
Weight Over Bar: 17’2”
* Records in history pulled from:
http://www.highlandgames.net/progression.html *
**Personal bests list pulled from The Warrior Breed by Dr Douglas Edmunds **
]]>
So starts my list of the five greatest heavy athletes in Scottish Highland Games history. Let’s break down the criteria I used to help me with this endeavor:
Staring off this list of incredible throwers is none other than the “Big Chief,” Jim McGoldrick. Winner of five World Championships, Jim McGoldrick came to the sport the same way that many do - from Track and Field. Specializing in the dicus, Jim threw 65.56m (215’1”) while chasing the elusive national spots against the likes of Mac Wilkins.
Jim got into the sport a little later than he had liked; looking back, he wishes he had started earlier, as he won his fifth world title at age 40. Perhaps that late start is what made it hardest for him to compete in as many games. For years, people have told me that McGoldrick kept his games number low each year so he could peak for the games he wanted to and better control his throws for the season. Jim, said otherwise, “I couldn’t get into as many games as the others! I usually threw at 10-12 games a year, with 17 or 18 being my most.”
Considered by many to be the greatest caber tosser in history, I asked Jim how he got so good at. His response was simple, yet missed by many of the throwers today, “I practiced. There was an open field across from my apartment, so I’d go throw the caber there by myself. It was 18 to 18 feet six inches, and around 130 pounds. I’d stand the caber up against some spikes I drove into the ground, pick it, and then throw.”
Even for Jim, it wasnt always 12:00s for him - he had his downs in the event. He tells the story of 1983 in Santa Rosa when Bill Anderson and Grant Anderson were helping him to figure out the event. “Grant was telling me I was pulling it way too late. He simply told me to pull earlier, so I gave it a go on my second throw. I pulled so early on that stick that it fell back at 90 degrees. But, I turned it on my third throw.” If you aren't up on your games history, those are three names synonymous with Caber greatness.
In 1986, this distinction as caber expert was further reiterated, again, by another champion, Bill Anderson. Jim tells the story, and it’s one I wish I could have experienced in person. “It was a top heavy stick that we had to throw in wood chips. I had turned it and walked back and asked Bill, ‘Bill, what’s the toughest stick you’ve ever seen?’ Bill looked at me and said, ‘That one you just turned!’”
Even with five world titles, McGoldrick still had his weak events. “The hardest part was figuring out the hammers. I found that the best style for me was the Sandford style - more of a wind over the right side of my body. You see, during my era, you could survive with a couple of bad events.”
Modest as he is, even McGoldrick's "weak events" could still win.
It was McGoldrick’s body that finally did him in. “My ideal competition weight was 255-265 pounds, but as I got older I tired compensate with greater strength and size to help me power through the events. I was over 280 pounds in my last year, and that was simply too heavy for me.”
I asked Jim who his best throwers of all time might include, and without hesitation he included Geoff Capes of England. “Geoff does not get the credit he deserves. He was so dominant. You couldn’t beat him in the stones or the weights for distance. You hoped to equal him in the weight over bar, but when he was 360-370 pounds, he was at his best in the sport.” Two-time World Champion Grant Anderson is also on McGoldrick’s list of some of the greatest.
In the end, Jim’s greatest part of the journey isn’t his five titles or countless victories, but the relationships and bonds he built along the way. “I just got off the phone with Phil Martin. I wouldn’t know him or have him as a friend all these years if it weren’t for the Highland Games.”
Jim McGoldrick. One of the greatest this sport has seen, and will ever see. Oh, and not even Jim knows where the nickname, “Big Chief” came from … he figures he owes Phil Martin some thanks for that one.
(photos from Jim Jardine)
Jim McGoldrick Stats:
World Champion (1988, 1989, 1990, 1991, 1993)
Braemar Stone: 46’8”
Open Stone: 55’6”
Heavy Weight for Distance: 42'3"
Light Weight for Distance: 88’11”
Heavy Hammer: 110’
Light Hammer: 132’11”
Weight Over Bar: 17’3”
(Personal bests courtesy of The Warrior Breed by Douglas Edmunds)
]]>Leading up the 2014 season, I had this idea that greater ab work (some laugh at “core” or “trunk,” so I'll go with “ab work”) would help my throws, specifically the hammer. As I've described elsewhere, I coach and throw the hammer in a downward “chop” motion. So, I figured the ab wheel/ab rollouts would help. Well, they did. I rolled those abs all the time, and they remain a staple of my training to this day.
Some are of the opinion that you do enough ab work during your throws practices and the season just by throwing. As great as this sounds, I wish it were true, at least that's my opinion. As many thousands of throws I would take in a season, I should look like I'm just a tan and oil short of a bodybuilding show. Throwing, especially the Highland Games, is such a violent game of initiation, brace, torque, and grit (I needed a fourth word so I could use another comma). Because of that violence to your mid section, I believe you must do abs at least three times a week, in season and off season. I like to do two exercises each day and to change it up from day to day. For example, crunches at 3x30 and planks at 3x30 seconds. The next day may be ab rollouts 3x10 and plate twists 3x15 each way.
Think of them as another muscle group but, quite honestly, we hate doing them. Chances are, if you're in this sport, you're not the leanest person in the world … I know I'm not. Thus, ab work doesn't come as easy to us, and, it's boring. So, we tell ourselves that we throw so much, so we get more ab work than we really need.
For this season, maybe you try blasting those abs like it's your job? Trust me, your back will thank you, your belt will wear in a new hole, you'll feel like you can jog on beaches, and, most importantly, your throws will soar to new heights and distances. Below are a few exercises to get you started!
AB WHEEL: Using an actual ab wheel or makeshift version from round plates on your barbell, kneel down and roll out until your face almost touches the ground. Return to the original position. For variances in this, try rolling out with an arch to the right side, then left, then
center; roll out, hold your position just above the ground, and “punch” your arms straight out in
from of you as many times as possible before falling. I sometimes like to roll out and even hold
my position for a five second count. Sorinex makes what is called the, “Gluteham Roller,” which is great for this exercise, in addition to the lower extremity movements.
PLANKS: Hold your body up on your elbows and toes. Hold this position. Target a 30 second or more hold. For variances, try side planks, planks while rolling your hips from side to side, etc.
CRUNCHES: fold hands over chest, crunch up to bent knees.
LEG LIFTS: Hold onto bench head while feet are off the ground, straight. Slide down so your
butt is at the end of the bench. Lift legs up and down. For a challenge, left legs up, then shoot
them straight into the air towards the ceiling while coming back down slowly.
WINDSHIELD WIPERS: Laying on floor, hold onto a rack, stationary bar, etc. and hold your legs just inches off the ground. Sway your feet back and forth, all the way up even with your
shoulder level.
MEDBALL SIT UP: Hold a medicine ball over your head while your feet are on the ground in a sit up position. As you sit up, overhead throw the ball to a partner or against the wall. Catch, and return slowly to the start position.
GLUTEHAM SIT UPS: Flip over on the gluteham and do sit ups from there, at the level or depth that you can effectively do.
GLUTEHAM TWISTS: Lay, as normal, in the gluteham developer and hold a med ball or plate out in front of you, face towards the ground. Twist side to side while holding the plate or ball straight out in front of you.
PLATE TWISTS: Stand with your feet shoulder width apart, knees slightly bent. Hold a weight
plate out in front of you, twisting side to side. Mentally focus on bracing your mid-section.
SIDE TO SIDE PLATE/BAL: Sit on your butt. Cross your feet with your knees bent and close to your chest. With both hands, grip a weight plate or medicine ball on one side of your body.
While holding your feet off the ground, move the ball or plate side to side without touching your
body.
2. The team that I had the honor of being a part of is comprised of some amazing athletes and people. When we were filming interviews, the producers told me what an incredible team we had that, "You all are not only great athletes, but you all have such amazing stories." As you can imagine, in a show of this style, the human interest story matters more than the athletic ability. When you break down the group, it's easy to see why they are such successful athletes - their drive, determination and competitiveness put them on a whole level that many people not only can't understand, but may never reach themselves.
- Adriane Wilson: five-time women's world champion, multi-time NCAA D2 All-American and National Champion, Olympic trials competitor. Adriane has changed the game for women in the sport of the Scottish Highland Games. Her ability has upped the level to new heights and her impact will be felt long after she hangs up the kilt. We also have to remember, that Adriane is a cancer survivor, and is an inspiration to so many people. For the show, and the time we spent filming, Adriane was our driver! We filmed at odd times of the and even all night, but she was always willing to take the carload of beef to a movie, iHOP and for plenty of snack runs.
- Katie Crowley: former world lightweight champion, Katie also spent time at the Olympic Training Center as part of the US Bobsleigh team. Katie is an incredible athlete; she shows that on the field at each competition (former collegiate athlete, too) but she showed it on the course. During the week of filming, Katie was our resident medical expert (she's a physical therapist) and did her best to help us (mainly me) keep our nutrition and eating in check. Katie could, and did, run circles around me at the race, and bit it hard at the start line. After the race, she had a nasty gash in her knee that needed stitches, but she was ready to roll again if needed.
- Nathan Burchett: former lightweight world champion, former amateur world champion. Few people know it, but Nathan has some hops; this dude can jump! Sadly, the show didn't showcase him literally jumping from mud hump to mud hump during obstacle three (all the while, singing). I met Nathan in 2004 at my first highland games and the dude was not only a skinny lightweight, but was throwing bombs. It was joked that he and his family were powered to record throws with Mountain Dew and Circus Peanuts. I also first met Nathan's dad, Daryl, at that competition. As I struggled with the caber and people began to scatter, Daryl stood there and held the caber, helping me learn the event. Daryl lost his battle with cancer just a few years later, and the Highland Games community of the midwest mourned the loss of a great man. Nathan is an amazing friend, father and husband to his family; I was honored to share this course with him.
- Joe Casillio: elite Spartan racer and NASA satellite expert (inside joke). Joe helps run his family concrete business and works like a maniac. The dedication and passion of this guy is infectious, and this group of Highland Beef could not have asked for a better captain to lead us through the uncharted waters of a Spartan Race. Lovingly nicknamed, "Fat Joe," Joe helped push and lead us through the course and coached us up immensely. You could tell from the show, he can run for hours and no obstacle would stop him (his closet full of trophies and medals proves that, too). Yet, it almost didn't happen for us and Joe. Joe wasn't originally assigned to us, but we were blessed with the bearded beast just days before the competition. When our original elite racer backed out for "scheduling conflicts," we welcomed in the best beard in Spartan racing and, in my opinion, the best man for the job. We did our best to expose Joe to the finer things of life like side orders of food, Little Debbies and desserts, but this guy's will proved as long as his beard. You know, Joe, for a runner, you're pretty cool.
There are so many things I could tell you about this experience and the fun I had with this group. It was a once in a lifetime chance to compete and try something out of my comfort zone, and I'm so glad I did it. Most importantly, I pray God was, and is, glorified by my efforts and actions and that sometime each of you get to meet the rest of my team. In my opinion, they are the Ultimate Team for any challenge -- even ones that involve running.
]]>An innovator in training (ask about his hammer and weight training pieces), Sandford would train in the middle of the night to prepare his body for competing in the U.S. As it stands, Sandford remains as one of only four men to ever win five titles.
]]>With wins at Halkirk and Bremar, Bruce was no stranger to taking home top honors in the sport's more competitive fields. Aitken and his late brother, Stephen, are arguably the best brother combination this sport has seen. They can largely thank their father for that - a known hammer technician who competed against the great Bill Anderson.
]]>Vierra won his first World Championship in 1996 and his last in 2006; and when he finally hung up the kilt, cemented almost two decades of dominance.
]]>Just as I was about to round the corner, the security guard came barreling out of the guard house (or turret hut, depending on how dangerous you want this story to sound). Standing about 20 feet from me, he boasted a huge grin and waved to me like I do to the Fogo de Cao servers when I flip my dial back to "green."
He was standing/stumbling at my 3:00 and, given my innate self-awareness levels (borderline secret service level) I knew he was motioning to me and, clearly, we knew each other.
Now, he wasn't a large man, but he most certainly was a fellow guy of girth, only of the shorter variety. I turned, smiled big and waved to my fellow Garfield the Cat fan. By the time my 6'6" wingspan had reached almost the top of the parking garage, that's when I realized something; but it was too late. You see, my local husky Miami Vice wasn't waving to me. Not even close. As if in slow motion, my hand raised to the ceiling, I turned back left to see two women walking my direction. Our paths were not only about to cross, but I was about to run over them.
The women, not nearly as excited to see this parking lot Tom Selleck, waved back at this man and gave me the oddest look as I stealthfully avoided going Office Linebacker on them.
I had done what we all do from time to time, but you see, for those of you who have never purcashed a XXL shirt or taken buffet food to go, you don't realize the struggle us bigger folk endure. You see, if you're five foot nothing and can't turn off the air bag sensor when you ride shotgun, then your errant wave makes little to no impression -- allowing you to escape the situation unscathed. But for the rest of us, it's a show stopper. Between the tall reach and the 24/7 arm pit stains, guys of girth cannot evade the situation without either an explanation or some self-depricating humor.
So, people of less girth -- do us big dudes a solid and act like you know us the next time you wave through us. Please understand our confusion; when you're such eye candy as we are, we get the smiles and waves a lot.
]]>I was walking to the athletic tent when a certain man pulled me aside. This man was Bill Kazmaier, the strength legend. If you don’t know the “Kaz,” then I can best describe him as the biggest name in American Strength Sports history. A three-time winner of World’s Strongest Man (there’s a long story of him not getting invited back to defend his titles because he was so dominant). Kaz was also a world champion and record holder powerlifter. Kaz has been a commentator on ESPN and other networks through the years, and was helping announce our event in Palmer, Alaska, where he now lives.
Bill shook my hand and congratulated me. He told me how he enjoyed watching us during the weekend, but he had a much more important message on his mind he wanted to share with me. And his message was something so many athletes need to hear. Sadly, too many men and women struggle with this, and it’s not isolated to us meatheads. This is the crux of the message he told me:
“Now, this is a great moment. You need to enjoy and celebrate this moment in time. But, please, realize that it is just that: a moment. Imagine this is a dove. Be happy. Celebrate. But, let it go. Let this moment leave you and share it with others. I’ve seen so many strength athletes struggle with this. They take these amazing moments and they think it defines them. They dwell on it and they wind up squashing this amazing dove; hording it to themselves and not moving on to the truly important moments. I know this moment does not define you, and you understand that, but let me encourage you in that. Don’t squash the dove.”
I thanked Bill for his words of encouragement; I could tell he was very passionate about this and something he has witnessed all too many times over the last 30+ years in the Iron Game. This legend I grew up watching on T.V. was encouraging me in my pursuit of greater and higher things.
This legend I grew up watching on T.V. was encouraging me in my pursuit of greater and higher things; reiterating to me that strength ends and there's a life to live beyond it.
I heeded Bill's advice and it made me reflect on my career; it didn't take me long to realize I won’t “squash the dove.” I simply look at my five sons as they sleep, hear them laugh as they play outside, watch them lead, grow, and win in life. These are the moments I truly cherish; the ones I wish would simply freeze and I could experience them over and over again; to never end, but knowing already that time passes and children grow. Titles, records, victories, and money mean nothing compared to the responsibility I have to raise five future warriors. And if those things are ever done in sacrifice of their preparation for life, well, then shame on me.
So, let me ask you this: are you in danger of squashing the dove? Are you dwelling on a victory? Your victory may be different than mine: a new job, a raise, a new toy, a victory, graduation … I don’t know what yours is, but I have a feeling you do.
1 Corinthians 10:31 is one of my favorite verses, as it speaks volumes about this topic:
"So whether you eat or drink or whatever you do, do it all for the glory of God."
For me, as a thrower, it has to be all about HIM. If it's not, then, really, I'm squashing the dove; like Bill talked about. If I am all about what I do and not who I do things for, well, then I've missed out on the most important "moment" of my life. And that's something I can't ever get back.
We must remember that what we do does not define us. You see, it's just that - something we do. Let’s treat that moment for what it is: a moment. Don’t squash the dove.
]]>If you’ve not had the pleasure of experiencing a kidney stone, well, let’s just say I hope you never have to. I wish this experience on no man, or woman, although I’m glad women have labor and delivery in their lives to give them a glimpse of what we men go through to birth a kidney stone.
The fun all started Wednesday night. My wife and I were in bed talking when I had this sudden “cramp” (or so I thought) in my low back on the right side. I thought nothing of it, as with my training, I will get cramps and aches all the time. I decided to “stretch” it a bit but when that didn’t work I stood up. I walked the room for a few seconds when I realized this was no cramp: I had an alien inside of me. Within seconds I was on my knees at the bed, in severe, severe pain. My loving wife, Natalie, was running around trying to figure out what’s wrong, all the while saying, “I’m taking you to the E.R.”
Me, like a good, strong, intelligent (and cheap) man said, “You’re not taking me … AAAAAAAAHHH to the E.R. I’ll be … AAAAAAAAHHH fine!”
My wife, much smarter than me, quickly noticed I wasn’t about to pull out of this “cramp” I had self-diagnosed myself with. She also realized it wasn’t an alien inside me, but she knew it was more serious than I wanted to believe.
With my parents now guarding the house from future alien invasions I was sure that would abduct my family, Natalie drove me (quite quickly, mind you) to the E.R. The whole trip I was extremely complimentary of her driving and all those involved on the road.
I never thought I’d be so happy to walk into a hospital, and I only had one thought on my mind: pain meds. I wanted them, and I wanted them now. By this time, the pain had increased from my low back into my side and abdomen. Little did I know that my six-pack would have little impact on the massive creature that was ravaging my body. And to think, I have this washboard abs for nothing!
Hunched over, I shuffled into the first patient room and sat down. Then stood up. Then sat down. Moaned. Stood up. Sighed heavily. I couldn’t win. Nothing was a relief. Nothing provided a reprieve from the most excruciating pain I was feeling. After some vitals, they asked for a urine sample and told me I probably had a kidney stone. Then, they had me wait to see the doc, do a CAT scan … I was starting to wonder when the whole “medication” part would take place, as I didn’t want to miss it.
With just my wife in the room, I did the only thing I could to both help ease the pain and distract me from my own calls for death. I stood up and faced the wall with my eyes closed, clenched my fists and started breathing through my nose. My goal was to approach it in aggression and anger while calming myself. Evidently I looked like I was about to tear down the newly renovated ER. I’m not sure what all I did during those few minutes, but I was in a dark place in my mind and lightly pounded a wall once … or twice.
Strangely, the nurse came in with some “pain meds.” She put me on the bed and threw the vial into my I.V. tube. Within seconds not only was I relaxed and felt amazing, but I was asleep. They never told me where they got those meds that night; whether from the psych ward or the local veterinary clinic, but they were amazing.
After the CAT scan the doc came in and told me, “Yep. You’ve got a kidney stone. It’s a small one. Maybe 2mm, but it’s moving fast and I think you’ll pass it tonight.”
I didn’t understand what he was saying other than, “Yep, you’ve got one, but it’s a small one there big stud. Suck it up and birth the beast and be done with this.” He later told me it was probably full of shards and sharp pieces that made it so painful. I’d give his bedside manner a “7.”
Well, I didn’t pass it that night (liar) neither the next night (this guy should lose his license). That Batman grappling hook of a kidney stone and I wrestled for days and I finally won the fight Saturday night … but oh, the carnage. It was then I decided I’d start a collection of guys to talk about their “birthing” stories. You see, it’s related as the closest thing to giving birth to a child that a man will ever experience. All I know is that had they given me the option for C-section Wednesday night, I’d a grabbed my deer gutting knife and helped the doc out.
I now wane in the aftermath of recovery, as I feel sick and have no appetite. With that said, training has taken a back seat for a week yet, no work travel for a little bit, and I’ve got 15 pounds to gain to get back to my fighting weight. But, until then, you can find me nibbling on saltines, chugging bottled water, getting exhausted after walking the driveway (“What’s new?” some of you are thinking) and milking no yard mowing for as long as I can. Oh, and probably walking the sidewalk in the same clothes I wore yesterday. Don’t judge.
]]>Bag or Box - I currently use a paint ball bag (thanks, Ryan Stewart, for the suggestion). This thing is strong and even has a liner so I can hose it out. And, I’ll tell you now, your bag will stink. A bunch. Many other “athletes” like a large rolling tool box. I like this alternative, too, really, as it can become a built in chair because, well, we all know we like to rest our legs for competition. The only thing to keep in mind with the boxes is the weight and size; make sure it fits in your vehicle and that you can get it on a plane for any long travels.
Cleats – I’ve always used a low, non aggressive rubber turf shoe. If possible, avoid the hard plastic cleats as it makes it hard to turn in the grass. A number of athletes also love wearing javelin “boots.” The term is “boot,” but it’s a track spike shoe. Most importantly, wear what is comfortable and provides the feedback and support you want in your footwear.
Tape – lots of it. You’ll be using it.
Chalk – lots of it, but don’t label it “NOT COCAINE” unless you want a bag search.
Tacky – I’m not a big fan of spray tacky unless it’s for caber, and then I love it. I always recommend the traditional rock rosin/turpentine blend that many guys make. Get your hands on some … ha. Puny.
Towel – Use this thing to block the sun, wipe off a stone, clean up a handle, etc. This is one of the greatest, but overlooked, tools in the game.
Poncho – I have one in my bag I have yet to use, but, when the time comes, I’ll have it. I think I’ve only used on poncho in my career, but I like having one just in case.
Umbrella – This is another invaluable tool I wish I had in my bag when I first started throwing. This can be a small one, you just want something to have for a rainstorm.
Multitool – Aside from cleaning your feet with it (long , and gross, story) this is great for on the field adjustments, cleaning up hammer handles. I like having this, mostly, for practices, but keep one in your bag for anything.
Wrist Wraps – I’m a big wrist wrap guy for the stones, as are most of the throwers.
Weightlifting Belt – Only if you want one and will use it. If not, don’t take up the space or weight.
Hammer Boots – If you’re not throwing in hammer blades yet, then get on that! It takes time, but you’ll be glad you made the jump.
Sunscreen – spray is best, but sometimes restrictions apply for spray stuff and flights, but make sure you have some in your bag, even if it’s messy tube stuff.
Supplements – I wrote an article on this once, but for practice and games day, make sure you are pounding aminos and carbs, especially.
Hoodie – In this sport, you never know when it might get cold (use your judgement here, Mr. Arizona), but make sure you’re ready for the elements.
Hand Cleaner – Your phone, steering wheel, friends, family and undergarments will thank you for cleaning the tacky off your hands. You can find your favorite scent and kind in the automotive section of your local store.
]]>So, when you’re throwing the light or heavy hammer, it’s hard to warm up. At a competition, you’re not allowed to throw the hammer like you do the other events to warm up (just think how dangerous that could be). To warm up, you dig your blades in and start taking winds. Sean showed me how he would “slam” the hammer into the ground over his right side instead of doing the alternative that many throwers do: slowing the winds down after three or even jumping up and pulling their blades out of the ground (this one takes some athleticism I just don’t have).
As I messed around with this drill more, I realized it became a staple for not only my warm up, but for me in my timing and execution of the hammer throw. My focus of keeping the low point of the ball’s orbit over the right foot was taught and influenced to me by Sean, who noticed it first from Matt Sandford (five-time World Champion). The drill, really, is quite simple. Let’s break it down:
Now, remember a few things as you wind and throw the hammer on this drill. First, “catch” the hammer back over your right shoulder as early as you can. The ball will naturally drift left (right handed throwers), so keep that low point as far right as you can. With each wind, make sure you are “catching” the hammer early over your right shoulder and driving it down over your right foot (I like to think of chopping wood). Secondly, as you are about to throw it into the ground, realize it is just that – a throw into the ground. You aren’t letting it go, you’re throwing it down. Focus on making the biggest crater you possibly can. This teaches your body to have a more effective and powerful push on the ball.
Use the hammer landing zone as a check of sorts. You want to be so consistent that each throw is landing in the same crater; the more times you can that, the better you’ll be able to catch, push and launch the hammer. All of this adds up to more speed, which means more distance … awesome! You’ll also want to use this zone as a measure of how far off you are on the low point. If the crater is out in front of you instead of more to the side, then you need to work that low point back over to the right.
The Betz Slam Drill is, in my opinion, the best thing you can do to work consistency and timing in your throws; do it!
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