Makenna “Ice Princess” Shumway


Zane “Mr. Insane” Shumway

Welcome to the new year.  Last year was full of accomplishments and huge events. We sold our first house, bought our second house, went to the Grand Canyon… I hiked Half Dome and continued to get stronger.  I’m so thankful for all that happened to me in 2013 and for all that I made happen.  Now on to 2014…

I expect 2014 to be full of more accomplishments.  Ginger and I will be going to Hawaii in September and we will be taking the kids to Disneyland in November.  We plan on taking some camping trips in the summer and getting outside as much as possible.  We will have all 4 kids in school starting this fall as well. Lots in store for 2014.’

There have been some great posts recently on the interweb that I’d like to share here.

First is from a great site called the Art of Manliness about journaling.  Men an Women I challenge you to leave something for your posterity to remember you by.

Next is a post from the great John Welbourn.  A Few More Things I Learned.  He runs an amazing, free site called “crossfitfootball.com” Follow his site for all things to help you on your quest to become Bigger, Stronger and Faster!!! One of the main things I’ve taken away from this is #6 to live in the moment…

Live in the moment.  To paraphrase Lau Tzu, “if you live in the past you are sad.  If you live in the future you are anxious.  If you live in the moment you are content.”

This year is going to be great.  I’m excited to work on my diet and fitness and to take my strength to a whole new level.  I plan on challenging myself to reach my full potential physically and mentally.  I will read more this year and watch less TV.

I plan on writing a letter of intent for 2014.  What will I accomplish and how will I get there.  This is a great thing that you can do with your family. Sit down and come up with things that are important to your family and create an action plan to accomplish those things, then focus on things you want to accomplish in your personal life.  Share all the goals with each other and ask the members of your family to help you reach your goals.  Nothing is a stronger motivator than telling your four kids you’re going to do something.  You don’t want to see the look of disappointment on your children’s faces ever.


Beiber wants to do more pull ups in 2014.

If any of you need a place to workout this month because your Globo Gym is packed with those attempting to make a change let me know.  My Garage door is always open to you.  Let’s kill 2014.

It is not the critic who counts, not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena…who strives…who spends himself…and who at the worst, if he fails, at least he fails while daring, so that his place shall never be with those cold and timid souls who know neither victory nor defeat.

–Teddy Roosevelt

Merry Christmas

It’s been a very interesting month at Shumway Strength. The workouts continue, but are sometimes done on only 4-5 hours of sleep. Like I mentioned before our house gets pretty hectic around Christmas time. I’ve been getting to bed around 11-11:30 at night and getting up at 4-4:30 for work. With that said it has been a great month and I wouldn’t change it for anything. The generosity we have seen is astounding. The amount of food and cash that we have collected for those less fortunate blows me away. Last night my children had the opportunity to help collect the donations and feel that spirit of giving first hand. I stood there in awe as people reached into their wallets and pulled out large sums of money to put into the collection bins as well as bags full of canned food. On one occasion my son Rex was standing on the side walk with his bucket while 2 teenage girls pleaded with their father to donate some money. The father reached into his wallet and handed each girl a $100 bill which they put into Rex’s bucket. He would have been just as excited if it was $2 instead of $200. I’m so thankful that in a time of greed and worldliness that my children are able to witness that spirit of giving.




With everything that is going on in the world today… The great divide within our country and the attack on human values pitting side against side, I hope that we can all take a step back from the FB, Twitter, Instagram phenomenon (after you read my post of course) and focus on our families and those around us who make life special and bearable everyday. I’m thankful for the family and friends that I’m able to be with this Christmas and for the birth of our Savior, Jesus Christ. I’m so glad that I’m able to live my dreams and become better everyday. Merry Christmas to you all.

On another note I have some big plans for 2014. I’d like to compete in some capacity, whether it be Powerlifting, Crossfit, or just some obstacle races. I’m also looking forward to doing some additional advanced training for my job. Always growing!!! If any of you have ideas or challenges for me I’m up for anything. Hit me up and we can work toward our goals together. I’m excited for what 2014 has in store.


Folsom Prison and POF class



This week I went to Folsom Prison (old and new). We walked through both prisons and yards. It was a different feeling to be surrounded by that group of people. We were told that about half of the population would be there for life. They live in small 2 person cells and are let out to exercise everyday. In their cells they have a lot of the comforts that we have at home, tv’s, magazines, snacks, running water, etc. they are allowed to buy things at the prison grocery store such as Top Ramen and soda. They can keep that food in their cell and eat whenever they want.

We met with friends of the guard who was recently attacked and heard of other such attacks from inmates. The gang system is strong in the prison and they will do what they have to to gain respect. The guards always have to be on high alert. They are surrounded by the people that I might come in contact with once or twice a month. I contact these people on a one on one basis but the guards in prison are outnumbered by them everyday.

I also got to see the license plate factory and where Johnny Cash performed, both at old Folsom. It was an interesting day. I don’t think it changed to perspective on criminals if anything I think they have it too easy. One last thing on the subject, we also saw where the gallows used to be. Why don’t we do that anymore!?


Yesterday and today I took an armorers class for POF Rifle company. It was a great class and I learned way more than I ever wanted to know about taking apart an AR-15.


Workouts are still going great. Diet is getting there. It’s December. Give me a break!!!

Getting back to it!


The house is ready and the madness has begun. The lights go on at 5:30pm and off at 10 pm. It’s been a great couple of nights so far.

One of the great things about it is I can’t leave to make fast food runs. My diet is going to be a lot cleaner from here on out. It’s amazing how much time needs to be dedicated to eating right. It’s all in the preparation. I’ve been strict with my diet in the past and have seen great results. Still going to try and bulk a little for the next few weeks and then level out the calories until I feel good. I’ll be eating 3200-3500 calories a day of clean foods and some protein powder.

For my workouts I’ll be following the armature template from Crossfit Football with a little extra cardio. I’ll be resetting at a pretty low weight for all my lifts but should jump up pretty quick. My goals are to be fast agile and strong.

I had the opportunity to listen to some elite soldiers a few weeks ago and all of them are built somewhat the same. I need to be able to break through a door, but also do “Hondo rolls,” and jump and climb. The ground commander during Black Hawk Down, Tom DiTomaso was one of the men I was able to hear speak. He talked about having Purpose, Direction, and Motivation.

Purpose – (the why) I owe it to my team and myself to be the best I can be and strive for excellence.
Direction – (the how) I will workout and push myself everyday. Even if it’s 8 or 9pm I will do something to make myself better. I will grow physically and mentally. I will seek out learning opportunities.
Motivation – (the will, spirit and pride to succeed) I will return to my family whole after every day. I will protect my team with my life. I will serve my fellow man.

Your “Mogadishu” could be tomorrow.

3×5 Back Squat @ 225
3×5 Press @ 135
2k row – 8:04.3

Parade of Lights

It’s been a tough couple of weeks trying to get workouts in while decorating for Christmas.  I live on a court that decorates each year for a parade of lights event.  We have thousands of people visit to see the lights during December.  Visitors can bring cans of food or loose change to donate to the Food for Families organization.  It is our first year here and has been a learning experience getting our house ready.  I’m starting this blog to keep myself on track and maybe even motivate some of you to do the same.  I’m writing this for me, but if you would like to read my thoughts and add some of your own feel free.