Erosion Control

1/11/12

2012-01-11T13:29:00.001-05:00

1 mile on the Stairmaster

i mile on the Rowing Erg

1 mile on the treadmill, run/walk

1/10/12

2012-01-10T13:29:00.002-05:00

LiteBeers Workout Group

Warm up, fair bit of dynamic flexibility work, some running

5 Bar Blues variation, 25# dumbbells, 5reps
Deadlift, bent over rows, high pulls, push press, lunge, active rest jog the width of 3 tennis courts and back, 3 rounds, 2 minutes of rest and then 2 more rounds

Various Suicides

Call it good. It is good to be back.

1/9/2012

2012-01-09T13:12:00.016-05:00

3 Miles on the Elliptical Thingy

Gravitron, 50%,3x8
Pull-ups
dips
&
Inverted bosu ball air squats/Air Squats, 4/8, 4/8, 12 I got the foot placement right on the last set, the first two I was wobbling like a bowl full of jello.

lateral lunge twisting cable crunches 150#, 2x8, 2

This is a straight standing cable crunch so imagine it lunged to the side and twisting opposite elbow to the opposite knee.

contra-lateral dumbbell high pulls standing on a half roller, 35#, 2x8, 2

1/6/2012

2012-01-06T13:06:00.001-05:00

1 Mile on each:

Elliptical Thing
Rower
Stairmaster

1/5/2021

2012-01-06T11:03:00.000-05:00

3 miles on the Elliptical Thing

1/4/2012

2012-01-04T13:13:00.003-05:00

The only goal right now is to get back in the habit.

Yoga like stuff for hips, and lower back

Gravitron, 50%, 3x8
Pull-ups
dips
and box ups

More yoga like stuff

Standing on a half roller, contra-lateral dumbbell high pulls, 2x8 per side, followed by air squats

Cable crunches 3x10, 150#
good mornings, 3x10, 45#

few minutes on the Stair Master just to steady the heart rate and my head

Wrist curls, 25#x10, 22.5#x10, 20#x10

1/3/2012

2012-01-03T13:25:00.001-05:00

Elliptical Thing, 2.5 miles

Yoga like stuff mostly focused on hips and lower back

Gravitron, 50%, 3x8
pullups
dips
air squats

11/15/11

2011-11-15T13:36:00.002-05:00

3 miles on the elliptical thingy

2 rounds

Farmers walk, 75#
4 Way Neck Machine, 100#x8
Cable Crunches, 150# x 20
Goodmornings, 115#, 5

11/14/11

2011-11-14T13:16:00.003-05:00

Yoga/Dynamic Flexibility Stuff for about 10 minutes for warmup

Gravitron, 3 rounds, 50% of assistance, pull ups, 10, dips, 10, and drop lunges 10

pair of 20# dumbbells, 20 seconds of work, 10 seconds of rest, 2 handed dumbbell swings, renegade rows, 2 sets each, 1 minute of rest, dumbbell thrusters, and lateral lunges

blast offs, 10 on a side, split squats, 10 on a side

2 rounds,

Farmers walk, 70# and 65#
4 way neck machine, 100# 8 each direction
Cable Crunches, 150#, 20, 15
fat bar sumo deadlift, 115#

11/10/11

2011-11-10T13:59:00.001-05:00

.25 mile on stair master
.25 mile on rower

3 Rounds

10 pushups, 10 supine rows, 16 diagonal plate raises

2 Rounds

push up burpees with a pull up, 5
Good mornings, 95#, 8

15 minutes of stretching

11/4/11

2011-11-04T14:34:00.002-04:00

1 mile on the Elliptical thing

Hang Squat Cleans, 45#x8, 55#x8, 95#x8 3 times

Spent some time working with Mikey on Snatch form. Irony being of course that I'm hopelessly out of shape.

11/3/11

2011-11-03T13:55:00.002-04:00

1 mile on the Stairmaster

3 Rounds

10 Pushups
10 Supine Rows
16, (8 per side) diagonal plate raises

2 rounds

Farmers walk, 70#
4 Way neck Machine, 100, 8,6
Cable Crunches, 150#, 20, L-pullups 5
fatbar sumo deadlift, 115#, 8, 6
internal/external rotations, 5#, 10

11/2/11

2011-11-02T14:43:00.002-04:00

Walked a mile on the treadmill for a warmup

3 rounds
Farmers walk 70#
4-way neck machine, 100#, 8
L-pullups, 5, lateral cable crunches, 150# 15 on a side, cable crunches, 150# 20
Goodmornings 55#, 10
internal/external rotations, 5#, 10 reps

10/27/2011

2011-10-27T14:57:00.003-04:00

1 mile on the elliptical thingy
1/2 mile on the rower

3 rounds

Farmers Walk, 70#
4 Way neck machine, 100#, 8
LAteral Cable Crunches, 150# 15 per side L-pullups,5 cable crunches, 150# 15 per side
Fatbar sumo deadlift, 10 reps, 115#
internal and external rotations 5#, 10

3 rounds

Pushups, 10
Supine Rows, 10
Air Squats, 15

10/26/2011

2011-10-26T13:34:00.002-04:00

15 minutes on the Stairmaster

2 rounds

70# farmers walk, about the distance around a tennis court
4 way neck machine, 100#, 8 reps
l-pullups, 5, first round, lunge and reach with 15# dumbbell, 10 per side, second round
hyper-extensions, 10
internal and external rotations, 5#

2 rounds

5 pushup burpees with a pull up
10 45# good mornings

Fair amount of DOM from Monday so I cut it short today. Basically my plan is to work from the "core" outward, slowly.

10/24/2011

2011-10-24T13:36:00.002-04:00

15 minutes on the StairMaster

3 Rounds
Farmers Walk, 70#, about the distance around a tennis court
Cable Crunches, 150# 20, 5 L-pull ups, Lateral Cable Crunches, 150# 15 on a side
95# Good-mornings
Side bends 40X, 10, V-Sit weighted twist, 15#, 20
Internal/External Rotations, 2.5# 10

2 rounds
Push up burpees with a pull up, 5 reps
Plate Swings, 25#, 10

August 2, 2011

2011-08-02T14:37:00.004-04:00

Trying to rebuild. I think I will try to come back more slowly then I have in the recent past.

Monday

1 mile on the Rowing machine

Thrusters paired with Goodmornings, 95lbs
4/10, 6/10, 4/10

Graviitron Pull ups and dips paired with air squats
8/8/16 for 3 rounds

Farmers Walk
4 way neck machine
cable crunches
diagonal plate raise squat things
2 rounds

Tuesday

1 mile on each, rower, elliptical, treadmill, and stairmaster

July 26, 2011

2011-07-26T13:07:00.002-04:00

K. So it has been a long time since I've posted. But, this is the first time in that time that I've felt like a human being.

Just spent a week on the Allagash River in northern Maine. Paddled a canoe 75 miles. It felt great. I'm probably the only person in the group that knew I was out of shape.

Monday

1 mile on the dreadmill 4.5 mph
1 mile on the rowing thing

3 rounds
Cable Chrunches lots of different foot placements, 20 or so
Goodmornings, 3x10, 70lbs, really a failed exercise with the shoulder injury
side bends, 45lbs 3x5 on a side

Tuesday

1 mile on the elliptical thing
1 mile on the rowing thing

2 rounds
Farmers walk, 85 and 90, something like 100 feet
4 way neck machine, 120 each way
cable crunches 155 x20, second round hanging knee raises 20
deadlift 135 x12
Farmers walk back

January 17, 2011

2011-01-17T15:04:00.001-05:00

Dreadmill, 4.25 miles, 30 minutes or so

2 rounds
lateral cable crunches, 150#, 15 on a side
good-mornings, 45#, 15

January 13, 2011

2011-01-13T13:22:00.004-05:00

5 minutes on the pop-cycle, just no boredom tolerance today.

3 Rounds
Gravitron Pull ups/Dips, 40%, 12, 10, 8
Blast offs, 12, 10, 8

3 Rounds
push ups, 12, 10, 8
supine rows, 12, 10, 8
split squats, 12, 10, 8

2 rounds
Farmers Walk, 80#, 85#
4 Way neck machine, 150, 4x4
Lateral Cable crunches, 10 per side
Farmers Walk, 80#, 85#

3 rounds, internal/external rotations, 10#, 10 reps
1 set of vertical rotations, scapular plane, 20 reps, 2.5#

2 rounds
wrist/reverse wrist curls, 30#/15#, 10

While no work out to write home about it does mark some progress. I'll take that to mean I'm back in the game. Not where I left the game, but, back in none-the-less.

January 12, 2011

2011-01-11T13:44:00.002-05:00

pop-cycle, 100 calories

3 rounds
Gravitron, 40% assistance
pull-ups, 10, 8, 6
dips, 10, 8, 6
split squats, 10, 8, 6

3 rounds
Supine rows, 10, 8, 6
push ups, 10, 8, 6
box ups, 10, 8, 6

3 rounds
Farmers Walk, 80#, 85#, 90#, 75 ft
4 way neck machine, 150#, 4x4
rnd 1: Hanging Knee raises, 20; rnd 2: Glute-ham sit ups, 10; rnd 3: lateral cable crunches, 150#, 15 per side
Hyper-extensions, 15, 15, 15
Farmers Walk, 80#, 85#, 90#, 75 ft

3 sets
internal/external rotations cable stack neutral position, 10#, 10

2 sets
wrist/reverse wrist curls, 25#/10#, 10
wrist roller, 10# up and down

January 10, 2011

2011-01-10T13:35:00.002-05:00

1 mile Dreadmill, 4.5 mph

2 miles elliptical thingy, 75rpm (?)

1 mile stare-stupidly-master, 60 spm

Glute-ham sit-ups, 10
hyper-extensions, 15

hanging knee raises, 20
hyper-extensions, 15

Side cable crunches, 150#, 15
hyper-extensions, 15

wrist roller, 10# up/down 2x
wrist curls/reverse, 25#/10#, 10 reps 2 sets

January 7, 2011

2011-01-07T14:09:00.001-05:00

Dreadmill 3 miles

3 Rounds
Cable Crunches, 150# 15, 15, 15
Good Mornings, 95#, 10, 10, 10

January 6, 2011

2011-01-06T15:14:00.002-05:00

15 minutes on the pop-cycle

3rounds, 10, 8, 6
Gravitron, pull ups and dips
Blast offs

3 rounds, 10, 8, 6
Push ups
Supine rows
Split leg squats

3 Rounds
Farmers Walk, 75#, 80#, 85#
4 way neck machine, 150#
Hanging knee raises, 20, 20, 20
hyper-extensions, 10, 10, 10
Farmers Walk, 75#, 80#, 85#

3 rounds
internal/external rotations, 10#, 10, 10, 10
wrist/reverse wrist curls, 10# and 25#, 10, 10, 10

January 5, 2011

2011-01-06T07:12:00.002-05:00

Noon hour, M, set up a basic barbell training session for folks, I helped as much as my shoulder would permit.

Male offspring had Indoor Track practice, so:

3.1 miles on the elliptical thingy

3.1 miles on the starestupidlymaster

3 Rounds
Farmers walk, 75#, 80#, 85#
4 way neck machine, 150#, 4, 4, 4
Roll outs, 5, 5, 5
hyper-extensions, 15,15,15
Farmers walk, 75#, 80#, 85#

internal/external rotations, 10#, 10
wrist roller, 10# 1x

January 4, 2011

2011-01-05T07:43:00.002-05:00

5 miles on the Popcycle

3 rounds, 10,8, 6
Gravitron Pull ups and dips,
Blast offs

3rounds, 10, 10, 10
Cable Stack Internal and external rotations
split squats

3 rounds
Farmers Walk, 75, 80, 85, 75ft or so
4 way neck machine, 150#, 5,5, 4
Hanging Knee raises, 20, Glute and ham sit-ups, 10, Cable crunches, 30
hyper-extensions, 15, 15, 15
Farmers Walk, 75, 80, 85, 75ft or so

Wrist curls/reverse wrist curls, 25# and 10#

January 3, 2011

2011-01-03T15:25:00.001-05:00

Dreadmill, 3.25 miles, 500 calories

75# Farmers Walk
4 way neck machine, 150#x5
Standing Cable Crunches, 30
hyper-extensions, 10
75# Farmers Walk

80# Farmers Walk
4 way neck machine, 150#x5
Standing Cable Crunches, 30
hyper-extensions, 10
80# Farmers Walk

New Years

2011-01-02T09:53:00.008-05:00

Can you spell T-R-A-I-N-W-R-E-C-K?

So, the question becomes why, first? Injury, exhaustion, and lack of vision. Exhaustion first, is from emotional tension, and second from over training. Injury probably derives from that, though it is a subject unto itself. Lack of vision or, doing the same-thing over and over and expecting different results, my definition of stupidity. Or, since we are speaking of me, lack of attention since I'm not stupid,... much.

What is the role of rest? How much is enough? When does rest become laziness, or an excuse for laziness? I've often said, "I'll rest when I'm dead." But, that isn't practical, my body is changing as is my soul. Perhaps I am this body for awhile longer and so I need to make my peace with it and myself. I perform better when I have enough rest. So, I make it a resolution to explore what that means, and to try and be practical about getting enough rest.

Injury, fundamentally this was my fault, but, it didn't help that 2 doctors and 1 chiropractor missed the real issue. I've been doing PT for several weeks, and at our second session the PT had the insight that my shoulder was subluxed, down and forward. He worked it back into place and immediately I began to improve. Certainly, I've symptoms of impingement but causally they are related to the partial dislocation. In fairness I missed the sublux, mostly because for me their was no single event, but several over several days. So, this injury is a priority, first of rest and healing and second of rehabilitation.

Vision: I enjoy power lifts, and O-lifts, hence why I do them, but, what do they have to do with my recreation? How do they prepare me for backpacking or canoeing? And given when I go heavy I generally come away with serious fatigue and minor injury that sets me back, why do I obsessively pursue them? How can I modify the things I've learned from CrossFit, BodyTribe, and the Functional Fitness scene, and combine them with the Adventure Racing stuff, to create an approach that works for me?

I'm not sure I need the brand name equipment, still looks interesting.

2010-12-07T07:43:00.000-05:00

November 22, 2010

2010-11-22T13:30:00.002-05:00

Dreadmill, 45 minutes, 3.25 miles, 556 calories, 4.5 mph

3 rounds
Standing cable crunches, 150#x30
hyper-extensions, 20

Novmeber 19, 2010

2010-11-19T13:25:00.002-05:00

GENERAL MOBILITY

Forward skip w/backward arm circles
High knee walk, quad stretch
Backward skip w/forward arm circles
Crucifixion
Carioca
Scorpion
Forward shuffle, 2l, 2r
Knee out walk quad stretch
backward shuffle, 2l, 2r
Inchworm
Hips in shuffle
Lunge walk Double Twist
Hips out shuffle
walking Reverse overhead lunge
Backward Push
Sit and Reach
Backward Run
Butt kicks
Kick walk

Dumbbell Circuits
2 rounds
lunge walk dumbbell in each hand, 8
push press, 4
dumbbell high pull, 4 on a side
lunge and reach, 4 on a side

2 rounds
1 dumbbell lunge walk on one side, 8 reps

3 rounds
Goblet Good mornings
Bent over rows
run 10 yards
1 burpee

QUAPRUPED MOVEMENT

• Ninja Get Up, Lope (right-right, left-left), jog Burpee
• Ninja Get Up, Alligator (right-left, left-right), jog, burpee
• Ninja get up, Gallop (front, back), jog, Burpee
• Ninja Get up, Chimpanze (hand hand, foot foot), jog, Burpee

Tabata Core circuit
cross lateral v ups
ankle touches
cross lateral superman
twisting toe touches
lunge and reach
crunches
bicycle crunches
good mornings

November 18, 2010

2010-11-18T14:32:00.001-05:00

Dreadmill, 2 miles, 340 calories, hills @ 4.5 mph

Beastmaster, 1 mile, 100 some odd calories, 12:32 minutes

Cable Crunches and Good mornings

November 17, 2010

2010-11-17T13:22:00.002-05:00

Dreadmill, 25 minutes, 1.75 miles, 285 calories

popcycle, 20 minutes, 5 miles,

3 rounds
Good mornings, 95#, 10, 10, 10
cable crunches,150# 30, 30, 30

November 16, 2010

2010-11-16T15:38:00.004-05:00

Introductory workout group.

GENERAL MOBILITY

Ankle Circles
Knee Circles
Hip Circles
Waist Circles
Arm Circles, Backward and Forward
Shoulder Corkscrew
Neck Circles

Forward skip w/backward arm circles
High knee walk
Backward skip w/forward arm circles
Crucifixion
Carioca
Scorpion
Forward shuffle, 2l, 2r
Backward shuffle, 2l, 2r
Inchworm
Hips in shuffle
Lunge walk Double Twist
Hips out shuffle
Big Knee Circles to a squat
Backward Push
walking quad stretch to lunge
Backward Run
Superman Walk
Crazy legs
Sit and reach
Butt kicks
Kick walk

Pre-work. 8 rounds, 20 seconds of work 10 of rest
Jump Circuit
Squat Jump, box hop left, box hop right, Rocket girls, f/b line jump, speed skaters, lateral line jump, Squat Jump

Barbell instruction leading into some fun with weights.

Five deadlift on the tennis sideline, suicide to mid-court and back, 5 deadlift run to far side line, lather rinse repeat with front squats.

November 12, 2010

2010-11-12T13:28:00.006-05:00

I led the introductory workout group today.

GENERAL MOBILITY and DYNAMIC FLEXIBILITY

Ankle Circles
Knee Circles
Hip Circles
Waist Circles
Arm Circles, Backward and Forward
Neck Circles

Forward skip w/backward arm circles
High knee walk
Backward skip w/forward arm circles
Crucifixion
Carioca
Scorpion
Forward shuffle, 2l, 2r
Backward shuffle, 2l, 2r
Inchworm
Hips in shuffle
Lunge walk Double Twist
Hips out shuffle
Big Knee Circles to a squat
Backward Push
Lunge with a double twist
Backward Run
Superman Walk
Crazy legs
walking Reverse overhead lunge
Butt kicks
Kick walk

Work 20 seconds of work, 40 seconds of rest, 1 round
Up-Downs
Push ups
Inverted Rows
Squat
Mt Climbers

20 seconds of work, 40 seconds of rest, 1 round
Ninja Get ups
Bench Dips
Inverted Rows
Compass Lunges
Cross lateral supermen

The group was asking for longer work and shorter rest, so next time we will try 30x30

Clock Face Lunges, 5 rounds

Hurdle Work
Cross Steps
Rotational walk
Walk Overs
Scissor Walk
Over Under

2 minutes of continuous movement,
2 push-ups
3 inch worms
4 walking lunges

November 11, 2010

2010-11-11T13:33:00.004-05:00

Popcycle, 33 minutes, 10 miles, 275 calories, Dreadmill, 25 minutes, 1.75 miles, 280 calories

3 Rounds
Standing Cable Crunches, 150#, x25
hyper-extensions, 20

Work out #2

45 minutes on the Beastmaster, 3.1 miles, 500 some odd calories

3 Rounds
Standing Cable Crunches, 150#, x25
hyper-extensions, 20

November 10, 2010

2010-11-10T13:17:00.005-05:00

Dreadmill, 4.5 mph, hills, 25 minutes, 1.75 miles, beastmaster, "aerobic" (basically hills), 20 minutes

Cable Crunches, 150#, 12, neutral stance 10, left forward, 10, right forward

Followed MWOD dude, and supine on the floor, held a 50# dumbbell at full extension, 2 sets about 3 minutes each

internal and external rotations with 2.5 plate, and beer pours just weight of the arm

November 10, 2010

2010-11-10T07:14:00.002-05:00

Working with A to get a work out group started. These folks have in the past been in good condition, but, have let it go for various reasons. Good group of folks.

Warm up of general mobility and dynamic flexibility.

Taught 8 movements for a circuit. 20 seconds of work and 40 seconds of rest. One time through.

Finished with over and under forwards and backwards with the hurdles.

Stay safe, stay friends and go like hell!

2010-11-08T07:15:00.007-05:00

Another element, is team, or no team? The sport privileges coed teams, and I really admire that. The sport also honors “Master” teams and that intrigues me too. Both team and solo offer advantages and disadvantages that must be weighed, but, in the end practice like you play, make a commitment and stick with it. Training with a partner and then running an event solo, is, a real strain on ones mettle, for example, and that will impact ones physical performance.

8 Essential Elements of Human Synergy:

T -- Total commitment
E -- Empathy and awareness of teammates
A -- Adversity management
M -- Mutual respect
W -- "We" versus "I" thinking
O -- Ownership of the project
R -- Relinquishment of ego
K -- Kinetic leadership

Tips:

Be the teammate you would want to race with.
Be cognizant of the fact that, due to the intensity of the emotions generated in this sport, the way that you treat people (especially during their lowest moments) will always be remembered.
In the end, the love you take is equal to the love you make (for you Beatles fans).
Try to "coach" versus criticize. Extending a hand always has more impact than pointing a finger.
Remember your priorities. Our team's priorities, in order, are to: stay safe, stay friends and go like hell.
Check your ego at the start line.

NYRAR -- Teamwork Page

Self Assessment

2010-11-05T11:01:00.008-04:00

So, to begin, I have to acquire that that I lack. What skills or disciplines do I lack? What equipment do I lack? Is my level of fitness sufficient (henceforth, fitness is inclusive of GPP and mettle)? Do I have a team? One way to determine this would be to dive in and attend an event, “assessment”, as it were. But, I’d be wasting me entrance fee and probably, damaging my mettle, with such an approach.

I know nothing about ropes and I have none of the equipment. I’m not much of a runner nor do I enjoy it -- though I used to.

Otherwise, I’m not too bad off. I’ve both a bike and a boat. My bike is broken and old, but adequate, too, I need to practice bike repair, so that, is a virtuous cycle, yet, the parts cost. My boat could stand some pimping, but, as it is it is adequate, and I’m comfortable in it. I’ve done a lot of open water paddling and little bit of white-water up to class lll rapids, solo and tandem. I have skis and poles but no boots or bindings. I have snowshoes and I’ve experience with both. I have basic first aid and CPR training and that is probably adequate – for anything serious the event organizers are going to intervene anyway. I’m above average at reading a map, but, my compass skills are not sufficient for these kinds of events, and particularly not at night. My fitness is above average, but, it isn’t specific to some of the disciplines. That hasn’t really been a problem in my experience. Perhaps for events less than 8 hours my fitness is adequate. I know this from weekend backpacking and canoeing trips. Too, I’ve other friends and family members that might also have an interest. From a comment on the blog, I’ve got a team, though I’m not sure M wants to hold himself back by partnering with me. Because I already camp and boat I’ve much of the required gear and clothes, so, that is just a matter of fine tuning the kit.

Preliminary research shows that stealing from the Triathlete makes sense. Indeed one article indicates that for an Endurance event, training plans between an Olympic or half-Ironman are about right. Oddly, boating is the step-child of training, with just enough for basic familiarization being represented in AR training plans. Weird -- perhaps an opportunity for me since boating is a love.

Currently, I'm training 5-9 hours per week. My emphasis in the last couple of years has been GPP with a strength emphasis. Half-Iron-man training programs call for 7-10 hours per week of training. So, I have the time, it is rather a matter of focusing the training. Now, given my experience with weekend canoeing and backpacking trips, I know the training I've been doing is more than adequate for these activities, distances roughly 10 miles per day, but, only a single discipline. Too, my "core" strength has served me well, so, I want to keep a couple GPP workouts, and several "core" routines per week. Otherwise most plans call for 2 discipline workouts per week, i.e. 2 bike, 2 run, 2 swim. Swimming isn't a regular discipline, but, it is a really valuable exercise, so, perhaps 1 a week: so, 2 bike, 2 run, 1 swim, 1-2 paddle. If I add 2 GPP workouts, and finish the run and swim with 15 minute "core" circuits, I'm at 8 hours. In the fall and winter running might look like snowshoeing or skiing and perhaps for winter events, switching a bike ride for a run would be a better balance.

Green Mountain AR Association offers 2 events per year: Bitter Pill in early August, and Frigid Infliction, in late February. It is important, I think, to identify events in order to build the periodization of the training cycles. Plus, I'm not sure I want to afford lots and lots of entry fees, and travel expenses, at least right out of the box. However, it is worth the energy to locate local sprint events and use them as workouts and a way to gain experience. For a start:

Pineland Farms Winter Triathlon & 5K snowshoe race, Sunday, March 07, 2010

East Grand Adventure Race (5th season), Saturday, May 08, 2010

The Great Adventure Challenge Saturday, August 20th, 2011

Where do I begin?

2010-11-05T10:09:00.018-04:00

Adventure Racing can be analyzed in several ways. I start with duration. How long is the event: sprint, endurance, 24 hours, or multi-day? For me, 6 hours or less feels like a workout rather than an event. Since I need experience, and workouts, then it is worth my time to enter these events, particularly, local ones. Yet, endurance events, 8-12 hours hold my interest just now. The tipping point for me on 24, and multi-day events is knowledge I’m not that good at orienteering or a bike repair and I have no experience to make decisions about, or during such an event, so for now they are out of reach.

That introduces another way to analyze the event: skills. It is not a clean distinction between what AR folks call “disciplines” and “skills”, but, for someone starting out it is worth the effort to keep them separate. Skills needed: orienteering/navigation, first aid, bike repair, and ropes. The issue is not can you do these in your cellar, or in the classroom. Rather, can you do them at night, in the rain, when you are exhausted? My honest answer to that is not reliably, not yet. In particular I know nothing about ropes. I know a little about the other skills, more perhaps than the average Joe, but, not enough to call myself competent to face a 24 hour event.

Returning to “disciplines” these are: trekking, mountain biking, and boating. A lot more can be extracted from these categories trekking for example might include swimming, cross country skiing, or obviously cross-country running; boating, includes kayaks, canoes, and rafts. I have enough experience with these to understand, that an above average level of fitness, and regular practice, is enough to manage an endurance event. But, that does introduce the matter of “mettle”. We are all capable of far more than we know but our lack of mettle prevents us more than our physical fitness in discovering these real outer boundaries. The difference in physical fitness required to run a 24 hour event as opposed to a multi-day event, is, probably imperceptible, the notable difference is in ones mental fitness.

Another element, is team, or no team? The sport privileges coed teams, and I really admire that. The sport also honors “Master” teams and that intrigues me too. Both team and solo offer advantages and disadvantages that must be weighed, but, in the end practice like you play, make a commitment and stick with it. Training with a partner and then running an event solo, is, a real strain on ones mettle, for example, and that will impact ones physical performance.

Costs are another element that one has to take seriously: education, equipment, travel, entry fees, and use of vacation time are all limiting factors. There is a semi-professional aspect to this sport, but that is really not even worth speculating about for most of us. Rather, most folks will have to make budgets and compromises. That isn’t all bad, indeed that is where the art, and the super-human are displayed. When a competitor on a $500 dollar bike finishes on skill, exertion, and mettle, ahead of better equipped teams, well that is subtle, beautiful, and to my mind what these events are about.

So, duration, skills, disciplines, team/solo, and cost are my starting point, first, in my decision to play, and for making a training plan.

Adventure Racing

2010-11-03T08:06:00.005-04:00

Summarized from Wikipedia:

Adventure racing is a combination of two or more endurance disciplines, including orienteering (if an orienteering map is used) and/or navigation (when non-orienteering maps are used), cross-country running, mountain biking, paddling and climbing and related rope skills. An expedition event can span ten days or more while sprints can be completed in a matter of hours. There is typically no dark period during races, irrespective of length; competitors must choose if or when to rest.

Adventure racing historically required teams to be of a specified size and to include both men and women, but many races no longer restrict team size and include single-sex divisions. Some also include age-based categories.

The vast majority of adventure races include trail running, mountain biking and (ideally) a paddling event. Navigation and rope work are also featured in all but the shortest races, but this is only the beginning. Part of the appeal of adventure racing is expecting the unexpected. Race directors pride themselves at challenging racers with unexpected or unusual tasks.

Races often feature:
Paddling: kayaks, canoes, out-riggers, rafts and tubing;
Traveling on wheels: Mountain Bikes, kick-scooters, in-line skates, roller skates;
Beasts of Burden: Horses and camels;
Catching Air: Paragliding, hang-gliding;
Covering Terrain: Orienteering, mountaineering, coasteering, swimming, canyoneering, riverboarding;
Learning the Ropes: Ascending; rappelling, traversing (including via zip-line).

So, I'm afraid this is completely, crazy, COOL! It opens up an amazingly rich and complicated thought process about how to train for such events. But, because of the demands of the events it is not possible to get fixated and abstract with the training, rather, everything has to be efficient and relevant. Moreover, it is as much a mental game, both sharpness of skills, navigation and orienteering for example, but, managing fatigue in order to respond to the high skill demands of the activities.

The Canadian Association has this tremendous resource: Adventure Racing 101

Shoulder Impingement

2010-11-02T14:17:00.007-04:00

I can say that I'm happy not to have to deal with a rotator cuff tear. That said, shoulder impingement is painful enough on its own.

This is a handy resource generally, and specifically it offers a good description of Shoulder Impingement

This explains my hiatus from workouts. But, I should be able to start working my way back now.

Ruminations on Yoga

2010-10-31T08:37:00.013-04:00

Mike Robertson, of Magnificent Mobility, argues that "Yoga is Overrated"

I like his critique. I like that he acknowledges what is good about the system as well as identifies weaknesses. If I were to take it a step further it might be to call into question the entire notion of "Instructors" whatever the movement. Something about our society inspires us to look for systems and teachers rather than being a learner fabricating our own knowledge. Mike talks about one of the weakness being Yoga Instructors simply teaching within the parameters of the system -- cult like -- as it were. We could level the same criticism at other movement systems, martial arts, perhaps, some versions of CrossFit, for examples.

The kind of instruction we see in most dojo's resulted from the massive demand for instruction that service men in Japan placed on the martial arts schools. Standing in ranks and rows, doing calisthenics and basic movements is an industrial model of teaching. It is efficient and economical, but, is it really the best? Yet we see it time and again in our gyms, practice rooms, dojo's because it serves the profit model of these organizations.

So, when I look for workout partners, I'm looking for self-reflective, analytic, curious, skeptical--but open minded, and skeptical of themselves and what they "know". I look for someone who demonstrates that they are serious about learning. I look for persons doing things differently, or doing things with perfect form, and then I ask them about themselves and what they are doing. Now, "You can't always get what you want." So, Mike offers some tips that can help a person be an informed consumer. But, the distinction is that I, or you, have to be in control of our process. If you don't resonate with the "teachers" and "classes" available locally no big deal. With the tonnage of DVD, book, and on-line resources you can if you want it badly enough teach yourself all sorts of techniques and attend to the particular details that interest you, breathing for example.

One of the things I hate about yoga is all the blah,blah,blah. All the new age jargon and twinkly chanting music. Basically, I use the measure that runners do, if you can carry on a conversation you are not working hard enough. Shut up and get to work.

Now, if we went back to the roots of Yoga, if we went to India and sought out some masters, my money says we would have an altogether different experience with the movement system. I think the cultural, and linguistic distance that mapping a system from one culture to another introduces a lot of noise and distortion. That said, the Indian Yogi still has stinky shit and we should be as suspicious of him/her as we are of any other teacher. Being respectful of a tradition is not the same as blindly consuming it, rather, a master worth his/her salt, would despise such a stage in a learner, and would take steps to get them past it -- think of the Zen Master, the stick, and the impossible koan. Figure it out for yourself.

Foam Rollers

2010-10-27T08:24:00.002-04:00

This guy knows his stuff!

2010-10-24T10:02:00.004-04:00

I'm always looking for resources to learn from and this guy is amazing. I've got his blog feeding here, "Mobilitywod", but, check out his youtube channel, too.

October 23, 2010: ram: Typical week

2010-10-23T12:04:00.002-04:00

Very busy week made it tough to keep to the schedule of alternate strength/aerobic and yoga/stretching days. Company this weekend prevents using the workout area, so activity will be walking/hiking, resuming the base plan sunday or monday.

I am not a careful yoga practitioner, but really like to stretch between the workout days. 8-10 yoga like movements at my pace, focusing on stretching my back half and rotating around my spine. It really relieves tightness and monor cricks that develop from more exertive exercise.

Started it as a young guy with serious lower back pain. Thought it would help but ultimately solved the problem by giving my wife the checkbook and asking her not to tell me where the money goes. Anyway, the two moves are a strong combination for relieving stress and muscle tension.

October 22, 2010, Sisyphus

2010-10-22T07:13:00.005-04:00

Work-out #1

2 miles on the elliptical thingy, 1 mile on the dreadmill

3 rounds
Standing cable crunches, 160# x20
Dumbbell dead-lift, 50# 8 on a side

3 rounds
Diagonal dumbbell raises, 20# 10 on a side
Cable Push Pull, 30#,x12 40#,x10, 50#x8

2 rounds

internal rotations, 5#x10
beer pours, 3#x10

1 mile on the rower

Went down to say hello to the Crossfit crew but the room was packed, I couldn't even get in the door.

Work-out #2

Yoga. Felt pretty good today.

October 21, 2010, Sisyphus

2010-10-21T13:25:00.003-04:00

Work-out #1

1 mile on the dreadmill, 1 mile on the elliptical thingy, 1 mile on the rower, 1 mile on the beastmaster. Blah, blah, blah.

3 rounds
Good mornings, 135#,x 10
knee roll outs, 3
Standing cable crunches, 150#, x20

Work-out #2

Row 1 mile

Back Squats, 135#x12, 185#x10, 205#x8, 335#x3, 335#x2, 315#x2, 275#x8
Ham Raises, 8, 8, 8, 8, 8

Squats felt terrible today, I couldn't get the bar seated right, my form was sloppy. No need to beat myself up.

4 rounds
Blast offs on a 18" box, 10 on a side, 5 split squats on a side

3 rounds
OHS 89# with chains, 8
Standing Cable Crunches, 150#x20

1 mile on the elliptical thingy

October 20, 2010, Sisyphus

2010-10-20T18:38:00.003-04:00

Elliptical thingy for a mile, and rowed for a mile.

3 rounds
Hang Cleans, 135#, 8, 6, 4
Chin ups, 5,5,5
Assisted pull ups, 10, 10, 10

3 rounds
Roll outs, 5
Standing Cable Crunches, 20, 20, 20
Good Mornings, 135#, 8, 8, 8

3 rounds
rear lateral raises, 30#, 8, 8, 8
internal rotations, 5#, 8,8,8

Stair-master 1 mile

October 19, 2010 and New Author on board

2010-10-19T07:34:00.006-04:00

So, as "ram" noted in the previous post I've invited him to contribute on this blog. First, and foremost he is, at 61, one of my fitness/wellness hero's. Second, he has a thoughtful, self-reflective, and philosophical bent that I think is a good fit. For the few of you who read the blog, please be patient while we sort out, how we contribute, how we organize posts, and so on. I hope the joint effort will create a richer and more interesting read.

5:30 at Littlefield's

20 minutes on the dreadmill, and 20 minutes on the elliptical thingy

Bench Press, 135#x12, 185#x8, 205#, 2x6, 185#x6, 135#x6
Wide grip pull ups, 3x5

Over in the corner of the pit I found a strong man log, so, on my way out I asked Wes, if it was ok for me to use it and he was good with it. So, I'm interested to try that monster out.

Work-out #2

Yoga.

Getting started

2010-10-18T20:00:00.002-04:00

Ok, so I have been invited to post to Erosion Control and have accepted. My goal is to take the issues of staying active and working out outside of my head hoping that I will be more honest with myself and more regular in my "program". We shall see.

I am 61 and love feeling good. I believe that staying active is central to holding on to this feeling and am committed to keeping it going, whatever that means, for as long as the spirits give plus whatever I can eke out beyond that.

I think all activity counts. Yesterday, I took a 2 hour hike with my pup through a local state game land and wrapped up with some bodyweight stuff: crunches, pushups, pullups, dips, curls, and 20 minutes on the treadmill, during the Eagles game. A good day for me.

Can't wait to see what the rest of the week holds.

October 15, 2010

2010-10-15T13:25:00.002-04:00

Yoga.

Why do I squat heavy before yoga? I suppose I'm thinking that I can stretch out and warm up and it is all good. But, it never really is. Also, I can say that some folks write smooth flows, and others, write awkward flows.

October 14, 2010

2010-10-14T15:05:00.003-04:00

Work out #1

1 mile on the treadmill (a little faster), 1 mile on the elliptical thing, 1 mile on the stair-master, 1 mile on the rower.

3 rounds
Good mornings, 135# x10
roll outs, 5

Work out #2

1 mile on the treadmill

Back Squats, 135#x10, 185#x8, 205#x8, 315#, 2x3, 295# 2x4, 275#, 2x6
Ham Raises, 9x8

Dumbbell Snatch, 75#, 2x5 on a side
Cable Crunches, 160#, 2x10

1 mile on the elliptical thingy

October 13, 2010

2010-10-13T14:46:00.002-04:00

Ran 1 mile on the treadmill, 1 mile on the elliptical thingy, and 1 mile on rower.

3 rounds
Good mornings 135#, 10
Standing cable crunches, 160#, 10 neutral stance,8 left foot forward,8 right foot forward
Twisting things with a dumbbell held at sternum, saw it somewhere don't really care for it
Role outs, 5

October 8, 2010

2010-10-08T13:29:00.007-04:00

Work-out #1

@Littlefield's

1 mile on the treadmill, 2 miles on the elliptical thingy, 1 mile on the rower. Went down to see the Crossfit Crew in the pit. They were working up 3 rep max on Bench, Back Squats, and Power Cleans. M, powered through 3 with 355#. I saw K go for what looked like 265# but, missed number 2.

Work-out #2

Yoga.

Friday is supposed to be "Power Yoga" but, A has been sick, and L has been filling in. Up front she indicates her trouble with the notion of "power yoga" which I appreciate the honesty. She does fine with her compromise.

I can't do much of this.

Read an interesting article by Michal Boyle (Mr. Functional fitness guy) on the Anterior Chain I recommend it.

Neither can I do full length role outs.

So there something to work on.

October 7, 2010

2010-10-07T21:02:00.002-04:00

1 mile on the treadmill, 1 mile on the elliptical thing, 1 mile on the stair-master.

I then messed around with Good Mornings, and Roll Outs, and Standing Cable Crunches, and Hanging Knee Raises, oh my!

October 6, 2010

2010-10-06T07:05:00.006-04:00

So, I'm conflicted, shoot me. The fact of the matter is that with time constraints, and with winter approaching, my ideals, are bigger than my stomach, and so I like everybody else make compromises. Picked up a membership at Littlefields' yesterday. In all honesty, I like the folks there so, as compromises go, it isn't bad.

Point in fact I'm having to adjust intensity, and when you reduce one variable, you can, and probably should adjust others upward. So, less intensity, means, more frequency and more duration. I'm struggling with a couple of elements of aging, and I've hit the point where I can't pretend they don't matter. One, is pelvic rotation, that gets irritated when I do really heavy squats and dead lift. I just have to admit it to myself and adjust.

Work-out #1

1 mile on the treadmill, 2 miles on the elliptical thingy, 3 miles on the bike, and 1 mile on the rower.

Work-out #2

1 mile on the treadmill, 1 mile on the elliptical thingy, 1 mile on stair-master.
Standing Cable Crunches, 160#, 1x30, 1x20
Hyper-extensions, 1x20, 1x20

October 5, 2010

2010-10-06T07:03:00.001-04:00

Yoga.

I wasn't all blissed out, but, it wasn't bad. A, is recovering from a cold, so while she did fine leading us, I suspect she wasn't having fun.

October 1, 2010

2010-10-01T14:58:00.002-04:00

Yoga. I thought I'd talked M into going but he stood me up! S was there before I was.

Today was humid, so again, I did yoga in a puddle. It was pretty ok. I have to say that after squatting heavy last night the soreness and fatigue made things interesting.

September 30, 2010

2010-09-30T13:19:00.002-04:00

1 mile treadmill, 1 mile elliptical thingy, 1 mile stair-master, 3 miles bike.

OHS 95# plus chains, 3x8
Standing Cable Crunches, 150#, 3x20

Second Workout

Back Squats, 135#x8, 185#x8, 225#x8, 335#, 2x2, 315#, 2x5, 295#, 2x5, 275# 2x5, 225#x5

Incline Bench Press, 135#, 2x8, 225#x3, 205#x5, 185#x5

Good Mornings 135#, 3x8
Standing Cable Crunches, 155#, 3x30

September 29, 2010

2010-09-29T14:32:00.001-04:00

1 mile treadmill, 1 mile elliptical thing, 1 mile stair-master, 3 miles bike.

September 28, 2010

2010-09-28T18:02:00.000-04:00

Yoga. S'ok I guess.

September 27, 2010

2010-09-27T13:33:00.002-04:00

Treadmill 1 mile, elliptical thingy 1 mile, bike 3 miles, StairMaster 1 mile.

Fall sucks. Just taking it easy.

OK, fall doesn't suck.

September 24, 2010

2010-09-24T13:37:00.003-04:00

Yoga. I talked S into joining me, for his first ever class. Whooo boy... my comment at the end class was "There we threw your ass into the deep end." He was fine. A just runs a rapid flow so knowing the poses and the transitions helps. But, S is strong and has good joint mobility so he did fine.

I'm feeling pretty good too. I guess that was the right thing to do.

Interesting video on running efficiency

2010-09-24T07:35:00.000-04:00

September 23, 2010

2010-09-23T14:03:00.002-04:00

Workout group, 20 something people, weighted vest.

Standard warm up and mobility.

Medicine ball and running fun. Kinda like "the machine" but with a medi-ball and J picked the running activity, so, not really like "the machine".

September 22, 2010

2010-09-22T13:47:00.000-04:00

1 mile on the treadmill, 1 mile on the elliptical thingy, 3 miles on the bike, 1 mile on the stair-climber.

September 21, 2010

2010-09-21T13:27:00.000-04:00

Weighted Vest.

S and I tried to figure out how 2 people and 3 sets of dumbbells could go up and down the stairs in some sort of pattern, and failed. But, we got warmed up.

Fat bar hang cleans, 115#, 4x5
push up burpee with a pull up

Incline Bench press, 155#x8, 175#x8, 185#x6, 205#x5, 185#x6
Alternated seated rows, 200#x8, or pull ups to failure/gravitron pull ups twice what we did on body weight

K and M were doing bench squats, pretty scary to watch.

We joined them for a couple rounds of goodmornings

September 20, 2010

2010-09-20T14:03:00.000-04:00

Work out group, 15 or so, weighted vest.

Warm up and mobility, pretty much standard fair, but, somethings we haven't seen in awhile.

Jump Thursday, Monday

Jump squats for 20 seconds
2-5 push ups
3 way lunges, 40 seconds
run 20 yards, walk backwards to start
hold plank, we did 4 rounds so plank in each direction

Broad jumps for distance, jog to opposite goal line
jumping split squats, 40 seconds
supine bridge hold,
4 rounds

3 way superman, 20 seconds
3 way single leg squats, 20 seconds
10, 20, 30 suicide

3 way superman, 20 seconds
3 way single leg squats, 20 seconds
cowboy, ninja, bear suicide...
1 burpee on the goal line, bear crawl out, 5 yards, 2 burpees, run back, 1 burpee, and so on adding a burpee with each additional 5 yards, so 4 on the 15 yard line, for example.

September 17, 2010

2010-09-17T13:52:00.000-04:00

S&M joined me today and we threw together some fun.

4 Rounds,
Stairwell farmers walk, 50#, M did 75#, this was the trigger event
Rest was to hold the striking pad,
3rd person strikes the pad for as long as it takes the first to climb and descend the stairs

Heavy singles, Bench press, and Back Squat, M and I held at 315# for the squats, on bench we worked up to 280# but for me that was mostly a failure, 4 rounds

weighted pull ups to failure, both reps and weight

good way to start the weekend.

September 16, 2010

2010-09-16T21:23:00.000-04:00

Group Workout, outside and beautiful, 20 or so, no vest.

Medi-ball warm up, and mobility.

Dumbbell 55#

10 seconds of goblet squats, 30 second plank, 4 rounds

20 yards of back pedal, forward shuffle 2 left, 2 right
dumbbell overhead, reverse walking lunge
something
sumo-shuffle with triceps press

we did another circuit and the only parts I recall were burpees with a sit through, and bear crawl

finished with a partner run and plant and hand slap thing

2nd work out while the male offspring did Jujitsu

Stairwell, farmers walk, 25# and 50#, 3 rounds

Incline bench press, 155#x8, 175#x8, 185#x6, 205#x5, 225#x5
Seated rows, 200#, 8,8, 6,6,6

Fat-bar, hang squat cleans, 135#s5, 140#x5, 140#x5
ham raises, 8, 8, 8

OHS, 95# plus chains, 3x8

September 15, 2010

2010-09-15T15:41:00.001-04:00

Warmup
Hang Squat Cleans, 115#, fat bar, 6x5
Push up burpees with a pull up, 6x5

Work
Bent over rows, 135#, 5, 5, 5
Machine seated press, 240#, 5, 5, 5

Farmers walk, 100# dumbbells, 75ft
4 way neck machine, 150#, 5x5x5x5
Hanging Knee Raises, 15
Diagonal Plate Raises, 25#, 5 per side
Farmers walk, 100# dumbbells, 75ft

OHS, 89#, 4x8

Basically felt terrible so to hell with it, just have some fun.

September 13, 2010

2010-09-13T15:14:00.000-04:00

No vest.

Warm up
Farmers walk in the stairwell, 45# and 25#, 3 cycles

Pre-work
Hang Squat Cleans, 115#, fat bar, 6x5
Push up burpees with a pull up, 6x5

Work
Incline Bench Press, 155#x12, 135#x10, 115#x8
Pull ups, 5,5,5
Gravitron Pull ups, 10, 10, 10

30# dumbbell, halo swings, 3x10

I'm having a thought here Barbossa.

2010-09-11T15:11:00.010-04:00

Records are for glory. Lifting is for life. Live a little.

Kat Ricker

I've been struggling a bit with the good old questions of why, and what, in order to answer how. I've increasingly been unhappy with the "Sport of Fitness". Some of my disenchantment comes from the notion that the right way to execute a movement is based on its most comparable configuration. Some of it arises from the transference of one kind of fundamentalism to another, the cult like quality of certain training systems in other words.

I'm interested in two aspects of form, first, avoiding doing the wrong way, and two playing with the possibilities of movement. Both are for physiological reasons, and the second, is for mental health, too. Injury, particularly the older we get is bad, or wrong, and hence to be avoided. Sudden injury, and chronic overuse, both inhibit our training and hence use up time we don't have to waste. And to my mind that is the morality of that. I struggle with the abstraction, the artificiality that defining a movement for the sake of competition is the standard of that movement. CrossFit is notorious for this in my opinion.

Barbell Burpee
The movement begins in a standing position with the hips fully extended. The chest must hit the ground. You must return to an upright position with the hips fully extended and execute a sideways jump from both feet with a clap behind the head while the feet are off the ground. Some portion of the ear must be visible in front of the arm when viewed from the side by the judge. If the jump/clap was inadequate, and you successfully completed the chest to ground portion, you do not need to go back to the ground but can repeat only the jump/clap.

So this makes our movements comparable in order for competition to be fair, but, what does that do to our thinking and our souls? Lets compare this to the following video and meditate on the proliferation of possibilities that it brings to our thinking, and our fitness. Now in fairness to Bill, and Central Maine Crossfit, that they accommodate a sideways jump, is unusual it calls into question the single right "burpee", yet that seems so invisible in this overwrought definition of "Barbell Burpee".

I suspect this is the difference, in part that Kat is making in her statement that heads this meditation. Records rise and fall, fade and are forgotten. But, living the disciplined life, pitting oneself against gravity on a daily basis -- well that is life. There is a 20-something kid in our gym, he weighs 165# and pulls my max dead lift for reps. I will never again weigh 165# and my max dead lift, might increase a bit, but, in truth I've probably gone about as far as I can with that movement in that direction. So, for me to salvage the movement I have to play with it re-invent it or walk away from it. Now I know that same 20-something kid admires the bunch of us geezers because we've made a lifestyle of exercise and he hopes to see us in the gym when he is 40 and we are 60. And so we see the truth of both sides of Kat's statement. I'm proud of my "records" because they mark my progress, but, in terms of the planet, well, I'm just a slightly above average middle age guy.

I think fitness is a big tent. Folks who enjoy the sport of fitness should pursue it but, they need to, realize the limits that sets on their movements and thinking and that they choose to accept those limits is fine, but, outside of the competition, realize that movements are just movements -- except if they are done dangerously. Too, I don't think it is wise for every workout to be a competition a race against others or the clock. Variety is the spice of life, so sometimes, yes, but not always, I worry that warps ones thinking and in turn ones life. Increasingly, I'm thinking that variety in duration, in intensity, and frequency, as well as in types of movement is an important element of healthfulness and of gpp.

Likewise the cult of gyms and the cult of trainers need to be shown for what they are. I am coming to detest gyms as sacred sites, exclusive sites for exercise. Increasingly, I want to take the toys outside and play. I have yet to figure out how to get the O-bar on my silly Corolla but when I do... I'm gone. In the mean time the rocks, and benches, the swing sets, and picnic tables and railings all are gyms that beckon the imaginative.

We are woefully ignorant of our bodies and so experts have their roles, but, very few are experts and most copy from each other -- and with that liberating knowledge we can become our own experts about our own bodies. And as such we are liberated from one more system designed to separate us from our money while keeping us blissfully mediocre. Use a personal trainer hard and put them up wet and get on with your life if you must. A thoughtful person needs none of it. I'm sick to death of the cult of personality and personal trainers, internet exercise celebrities, to hell with the bunch. Experts, wankberts, shit... Elliptical-rowing-stair-master-mill skull numbing drudgefuckery machines. Up to my ears fed up with gyms, and membership fees. And along with all of that the Medical-Insurance-Government corporate clusterfuck telling us the minimum is sufficient -- self serving liars. Wankers all.

Trust yourself.
Get some friends together.
Play hard and challenge each other.

But, what does it mean to trust yourself? Who are your friends? How do you meet like minded people? If you challenge each other do you risk taking the "play" out of it and turning it back into work or worse competition? I don't know for sure but I've got to keep trying.

September 10, 2010

2010-09-10T13:18:00.002-04:00

No vest.

I thought I was going to do Yoga today, but, the new schedule doesn't start till next week, D'OH!

Back Squats, 135#x10, 185#x8, 205#x8, 225#x8, 275#x5, 295#x5, 310#x5, 315#x3

OHS, 95# plus chains, 3x10
Ham Raises, 3x8

Farmers walk, 100# dumbbells, 75ft
4 way neck machine, 150#, 5x5x5x5
Cable Push Pull, 50#10 each side
Halo swings, 30# dumbbell swings, 10 or so,
Farmers walk, 100# dumbbells, 75ft

September 9, 2010

2010-09-09T16:22:00.002-04:00

Workout group, 16 folks, no vest.

Warmup
Fairly standard warm up, little longer course, but the same movements.

Pre-Work
10 yard run toward partner, plant foot slap hands, lather rinse repeat... doing it was more fun and easier then explaining it.

Work
1 practice round, then 3 rounds as fast as possible
2x 20 yard backward shuffle, 2 left, 2 right, run back
10 reverse walking lunges with medi-ball overhead
10 jump and stick with medi-ball
10 Renegade Rows

2 Rounds
6-10 Medi-ball push-ups
2x Clock Face Lunges
medi-ball hold windshield wipers
Move the Mountain, 5, 10, 15, second round, 5, 15, 30

I felt great today.

Workout # 2

Weighted vest

Warm up
Hang Squat Cleans, 95#, 10, 8, 6, 4, 2
Push up burpees with a pull up, 2, 4, 6, 8, 10

Farmer Walk Stair Climb, 45# and 25# 1 cycle

Work
Incline Bench Press, 135#x12, 115#x10, 95#x8
Pull ups, 8, 6, 6

10 minutes on the elliptical thingy

100# dumbbells, Farmer walk 75ft
4-way neck machine, 150#, 5x5x5x5
Cable Push Pull, 50#, 10 per side
100# dumbbells, Farmer walk 75ft

Had to pick up after the students, what a freaking mess, and I was driven out finally by the hiphop lyrics.

September 8, 2010

2010-09-08T19:59:00.003-04:00

I've missed a fair few workouts of late -- dealing with stuff.

So, I did a homemade Fun with Weights this evening, since the noon hour was lost on dealing with stuff....

I have only got about 30 yards of flat grassy area, so it was a short course. 135# barbell and I started with dead lift suicide, 5 lifts at the start point. Moved onto a barbell complex, 3 dead lift, 3 BOR, 3 high pull, carry the bar 5 yards run out and back and so on. I really don't recall it all I just made it up as I went along, trying to balance pressing, pulling, leg strength, and spine strength. About an hour of work. It is more fun to do it with others, but this was still nice. I have been struggling to breath in the gym and beating myself up about not being in good shape. Being out side with good air showed me that most of the problem is environment and not me. Kind of a relief, but, opens up a dilemma as to how to get a workout in and still breath? Soon enough that flat area will be covered in snow, and it will be dark before I get home?

September 7. 2010

2010-09-07T13:25:00.000-04:00

1 mile on the treadmill

3 rounds
75# Dumbbell Snatch 5 per side
single arm single leg cable row, 50# 5 per side
Good mornings 95#, 10

3 rounds
Standing cable Crunch, 150# 5x5x5
hanging knee raises, 15

Elliptical thing, 15 minutes

Chain Yoke another possiblity for DIY

2010-09-06T08:25:00.000-04:00

I love this stuff -- DIY Gym,

2010-09-04T14:54:00.002-04:00

Acid/Alkaline Theory of Disease Is Nonsense

2010-08-30T10:09:00.005-04:00

Acid/Alkaline Theory of Disease Is Nonsense

Hmmm? I'd heard of this idea back in the 80's, touted by some alternative lifestyle folks, but, never gave it much thought and it seemed to disappear. Then a commenter here, reminded me of this notion. I'm not certain what I think about it, but, it seems debatable.

When you read the Wolfe Clinic suggested list of foods... most of the "alkaline foods" are foods that are good for you and you should just eat. Most of the "acid foods" are foods that can be good for you but that you should eat in moderation. That is if you are eating a zone plan, you are approximating the "alkaline/acid" recommendations, anyway. But apparently the goodness is for a different reason -- just plain good nutrition, perhaps?

Plyometric Press Movements

2010-08-28T08:37:00.004-04:00

August 26, 2010

2010-08-27T13:24:00.002-04:00

Taken it easy.

20 minutes on the Elliptical thingy, nice chat with C.

Kneeling Hip Flexor Stretch, hold for 90 second, roughly
Forward fold
Nice chat with S.

3 round circuit
Incline BP, 135#x20, 115#x20, 95#x20
Cable One Arm Rear Lateral Raise, 40#x12
hanging knee raises, 15

Kneeling Hip Flexor Stretch
Forward fold
Nice chat with S and S.

Standing Cable Crunches, 150#, 10 neutral feet, 10 alternating lead foot, each
Halo Swings, 30# dumbbell, 20

Guinness Time

Yoga Burpees, HipHop Burpees, Parkour Burpees

2010-08-26T07:05:00.006-04:00

Lactic Acid Is Not Muscles' Foe, It's Fuel

2010-08-25T08:05:00.001-04:00

Lactic Acid Is Not Muscles' Foe, It's Fuel

August 24, 2010

2010-08-24T13:36:00.001-04:00

HAPPY DAMN BIRTHDAY! M

hang squat cleans, 10, 8, 6, 4, and 2
push up burpee with a pull up, 2, 4, 6, 8, and 10

3rounds

Farmers Walk, 45#, 25#, Stairs, 1 cycle
4 way neck machine, 150#, 4x4
Hanging knee raises, 15
Cable Push Pull, 50#, 10 each side
Good Mornings, 100#, 10

2rounds
Waiters Walk, 45#, 25#, stairs, 1 cycle
lunge with dumbbell reach, 10 each side
halo swings, 10
hyper-extensions, 15

S & M joined me. M hardly broke a sweat.

Promise to myself -- found on Mike Burgner's site

2010-08-24T07:38:00.001-04:00

August 23, 2010

2010-08-23T13:01:00.001-04:00

BONK!

August 20, 2010

2010-08-20T13:41:00.002-04:00

Weighted vest.

0-60 warm up
Sumo dead-lift high pull, 10, 8, 6, 4, 2
push up burpee with a pull up, 2, 4, 6, 8 ,10
Stair farmers walk cycle, 50#, 25#, 3 cycles

Work Cycle
3 rounds
Overhead Squats, 95# with chains, 8
Cable Crunches, 150#, 20
Supine Rows, 8

Core
2 rounds
Farmers Walk, 80#, 85#, 75 feet
4 way neck machine, 150#, 4x4
Hanging knee raises, 15
Cable Push Pull, 50#, 10
Good Mornings, 95# plus chains, 10
Farmers Walk, 80#, 85#, 75 feet

August 19, 2010

2010-08-19T14:49:00.003-04:00

Work out group, 10 or so, 81 sunny and breezy, weighted vest.

Standard warm up and mobility... ok, a little variation.

Jump circuit, jumps for 30-40 seconds, jog to a certain yardage, jump some more and so on.

La Machina

3 Rounds
Run, 100 and back, once, or, run 40 and back twice, or run 10 and back 4 times
jumble of stuff usually strength, squats, push ups, lunges and so on.

Run and jumble

3 rounds

run 20, 40, or 60 yards and back, hard
jumble, burpees, planks, push ups and so on.

I think the difference between the two rounds is just the duration of the work cycle.

August 18, 2010

2010-08-18T15:26:00.000-04:00

Yoga.

Was pretty good to day. No chanting.

August 17, 2010

2010-08-17T13:26:00.004-04:00

Weighted vest.

0-60 Warm-up
Push up burpees with a pull up, 2, 4, 6, 8, 10
Thrusters, 95#, 10, 8, 6, 4, 2
Stair Climbing-farmers walk, 45#, 25#, 3 rounds

3 rounds
Swiss ball dumbbell bench press alternating, 30#, 30
Clock-face lunges, 3 rounds, 2 with dumbbells
bent over rows, 30
side bends, 30

2rounds
Farmers walk 75ft, 75lbs
4 way neck machine, 150#4x4
hanging knee raises, 15
standing cable crunches, 160#, 20
cable push pull, 50#, 10 each side
Good-mornings, 95#, 15
Farmers walk 75ft, 75lbs

Ok, I've done this work out several times now trying to message the kinks.

Goals -- work the heavy dumbbells up to 75# on the stair-climbs, and increase the cycles to 4. Increase the dumbbells in the second circuit to 45# keep the reps at 30. Increase the dumbbells to 105# on the Farmers walk.

I like changing between, hang squat cleans, thrusters, and sumo dead-lift with upright row, in the warm up. The lunges don't really work for me, in the second cycle, so, I'm going to swap between split squats and box ups instead. Work back up to 3 rounds on the last cycle.

I think I'll do this on alternating weeks. On the odd weeks I'll replace the second cycle with a simple couplet, Squats/ham raises, and go heavy, 5x5 for one example, dead-lift/push press/cable crunches, for another example. This way I'm working muscular endurance and maintaining the strength gains I've made. It is a thought, we'll see how it plays out in the real world.

August 16, 2010

2010-08-16T13:24:00.003-04:00

Work out group, about a dozen, weighted vest.

Standard mobility and warm up.

Weight Room

5 rounds
Dead Lift, 275#, 5
Pull ups, 5
Goblet Squats, 100# dumbbell, 5
Push ups, 5

forward 2 lines, backward one, width of 4 tennis courts
1 minute plank
backward 2 lines, forward one,...
1 minute supine plank
forward, alternate lateral shuffle backward one.

3 rounds
40 seconds of supine hip march, 20 seconds of air squats, metabolic jumble

4 court suicide

August 11, 2010

2010-08-11T13:26:00.000-04:00

Yoga.

No bliss today.

August 9, 2010

2010-08-09T13:48:00.002-04:00

8/9/10, kinda cool

10 of us, weighted best, sunny and humid, but not too hot.

Usual warm up and mobility.

Pre-work
1,2,3,4,3,2,1

push-ups
lunges
burpees

3 rounds
running and direction change drill left and right
dumbbell circuit, 3 rounds, 3 squats, 3 high pulls, 3 push press
medi-ball, chest passx5, left side throw and catch with rotation x5, chest pass x5, right side throw and catch with rotations
medi-ball overhead, 20 reverse walking lunges

4 rounds
lateral broad jump 10 yards left 10 yards right,
5-20 pushups
20 squats
5 yards left sumo walk, 5 yards right sumo walk, 10 yards duck walk

everybody holds a plank and each person bear crawls to the 10 and runs back, and so on for both sides

my heart wasn't really into it today, I blamed it on the sun and the vest, but, those are probably just excuses. I scaled most stuff and just kept going.

August 6, 2010

2010-08-06T14:35:00.002-04:00

Weighted vest, sore and tired from the 2 a day yesterday.

Pushup burpees with a pull up, 10, 8, 6, 4, 2
hyper-extensions, 2, 4, 6, 8, 10

Stair climbing, 3 rounds, 45# and 25#, so this is good and tough, but... kinda boring. I think I'm going to increase the weight a little bit and aim for 4 rounds and call it good, at least for now. It was a huge difference doing the hyper-extensions rather than the hang squat cleans.

3 rounds 35# dumbbells
swiss ball dumbbell bench press, 20, 30, 40
bent over rows, 20, 30, 40
clock face lunges, 2 rounds, 3 rounds, 4 rounds
side bends, 20, 30, 40

15 minutes on the elliptical thingy

August 5, 2010

2010-08-05T13:27:00.007-04:00

Workout group, 10 of us, weighted vest -- 82 degrees and humid.

Standard warm up and mobility.

3 way Suicide, trigger event
v-ups
rest
burpees
lunges
push ups
3 rounds

partner bench carry anyhow, 400 yards, kinda goofy, kinda cool

big suicides, 25 yards, 50 yards, 75 yards, 100 yards

3 way suicides, I bonked on this

Evening Work out-- weighted vest, mmmm still wet from noon

Hang Squat Cleans, 89# 10, 8, 6, 4, 2
Push up burpees with a pull up, 2, 4, 6, 8, 10

Stair climbing, 45# and 25# dumbbells, carry a pair up, walk down empty handed, carry the second pair up, carry the first pair down, and so on. I think I only got 3 cycles before my heart considered exploding, and I decided to pull back a bit -- hot and humid in the stairwell.

Diagonal Plate raises, and Bent over rows.

25#x12 each side, 89#x12, 35#x10 each, 89#x10, 45#x8 each, 89#x8

15 minutes on the Elliptical thing, my heart rate fell below 150 bpm after 10 minutes, but, held an average of 150 for the full time. I have no idea what the rate was in the stairwell, well over 160 I'd guess.

3 rounds
Farmers Walk, 75 feet, 85#, 80#, 75#
4 way neck machine, 150# 4x4
Cable Crunches, 150#, 10 neutral feet, 5 left forward, 5 right forward
Cable Push Pull, 10 each side
Good Mornings, 135#x10
Farmers Walk 75 feet, 85#, 80#, 75#

August 4, 2010

2010-08-04T13:21:00.004-04:00

Yoga.

I find the twinkly, chanting music, to be annoying and distracting. The ambient sound, fans, weights dropping, basketball, and Hindu chanting, ends up so loud and distracting that I can't hear the teacher giving instructions.

K walked down with me for her first go round with yoga, to my mind she looked strong. I hope she sticks with it. So that was a positive thing. And, I guess noise aside, my time was well spent.

August 3, 2010

2010-08-03T13:17:00.002-04:00

Weighted vest.

Hang Squat Cleans, 89#, 10, 8, 6, 4, 2
push up burpees with a pull up, 2, 4, 6, 8, 10

Stairs. 45# and 25# dumbbells. Carry, one pair, up, return empty handed, carry the next pair up, and carry the first pair down, back up empty handed, carry the second pair down, and so on, 5 cycles.

3 rounds, Swiss ball, and 35# dumbbells

Dumbbell bench press on the swiss ball, alternating l, r, l, r, 24 reps
Bent over rows, 6 on a side
split leg squats trailing leg on the ball, 6 reps on a side
side bends, dumbbell in each hand, 24 reps

2 rounds
Cable Crunches, 150#, 20 reps
Cable Push Pull, 50#, 10 on each side
hyper-extensions, 10