“Go Ruck” third month; a real life example.

9/18/13

“Go Ruck” third month; a real life example.

                So far this activity is very eye opening adventure especially at my age.  I am still learning as to what is needed to be successful like any other physical endeavor. This is real life style training and I have a great example in the news.  Having done a lot of physical activates from running to powerlifting , I never had to put heavy shit on my back and carry for a distance. When I did trail running all I had was water and a pair of running shoes.  Being a fireman, you carry a SCBA bottle and some tools, but not that far so you never get the true flavor walking with his weight for miles, up and down hills.

            Last week there was a disastrous flooding in the state of Colorado and got to see some of the remote residents stranded. Some had to leave their home and go by foot for miles to safety. I noticed that they all had back packs and climbing up hills and valleys to the new destination.  I could not wonder just how many ever thought they had to take what possessions they had and go by foot carrying everything in a back.  The “peppers” call this bugging out and the ruck sack in a” BOB” or bug out bag.    

            I know now with carrying and extra 20-30lb on ones back is not fun after the first mile, even for a reasonable fit person.  Go Ruck practice made me a believer that this should be part of a general fitness program for anyone.  Then you have to add the general WODs or GPP exercise as a second session if you can recover.

Training today: “deck of cards-body weight 52 sets of exercise.

pushups

Pull-ups

Sit-ups

squats

20-bag punches R/L

20-burpees

10 R/L round kicks

10-TRX row

10-dips

500 meter row

 

Ken

The mission is sacred

On turning 70

               Today is my 70th birthday, so I was giving is some thought as I “Go Rucked” around the park this cool fall morning. Having lived that long and still do a lot of the things I did in my youth is a blessing. I can still run, but not as fast or as long. Lifting weights become heavier as though someone mislabeled the weights.  Time goes by so fast I have little time to do all the things I want to do, as there is a sense of urgency that can not be defined.

                I have always lived by the concept of “Kazan” which is a Japanese word for continuous improvement. It’s not like you have to lift more weigh or run faster, it’s really a process of constant adjustment to what the conditions are telling you and make very small adjustments to sustain or improve the situation. For instance, I can’t do heavy back squats with a straight bar as my shoulders are trashed from heavy lifting. Therefore I switched to a “Safety squat bar” to perform heavy squats. I spend more time now on joint mobility as the ageing process starts to turn you into a “stick figure”.  In terms of the mind-body relationship, I spend more time reading and analyzing what are the most effective forms of all things.

                Above all turning 70 or any advanced age provides you with a huge data base of experience of what works and what is stainable.  

Today’s training:

1 hour “Go Ruck”. Cool morning in the park, quick pace, felt good!

Later: Hero WOD “ Holbrook” 10 rounds of each.

5 Kettlebell thrusters

10 pull-ups ( a lot easier with 28 lbs lighter body weight.

100 yd. sprint ( that was ugly after a ruck)  

 

Ken

The mission is sacred