Try some fist push-ups

12/24/13

Today training:  cold 16deg. In upstate NY.

2 mile run. Easy pace on trails that have not snow at this time. YAAA!

500 meter X 5 sets, ab roller, jump rope, neck press, Battling ropes, band stretching warm-up.

KB; squat cleans for 3 sets of 5 reps

Safety squat:  10 sets of 3 reps – going deep as possible and speed in extention.

2-KB clean and press.

Battling ropes for cool down.

 

            I do a fair number of push-ups during the week and try to vary the styles to prevent overuse. One style I used in mass, was closed fist push-up in my martial arts days. We would do them on a hard floor with no padding to make our knuckles hard and callused. The down side of “fist push-up” is calcium in the knuckles if you are not going to use bricks for punching bags.

            40 years later I still have some of that build in my knuckles today so it’s not big issue for me, however if you don’t want to disfigure you hands you may want to do fist  pushups on a padded area or bag gloves. The advantage to this type of push-up is increased activation of the bradiosradialis and extensors you don’t get when you open palm pushups. Try them ever so often and you will avoid the shoulder impingement issues from wide flared open hand push-ups.

Ken

The mission is sacred

Row today as it is raining hard.

12/23/13

Today training:  raining and spring like for upstate NY.

2000 meter row, ab roller, jump rope, neck press,Battling ropes, band stretching warm-up.

50 situps with 20# ball.

KB; squat cleans for 3 sets

Safety squat:  10 sets of 3 reps – going deep as possible and speed in extention.

2-KB clean and press.

Battling ropes for cool down.

Rowing:

          I had the C2 Concept two erg rowing machine since they started to make them in the early eighties, basically designed for snow bound boat people.  Since then they are constantly improving the equipment for a much large customer base. Now days, you can’t find a Crossfit box without a string of these machines.  However, many who use the C2 erg for general fitness or their workout warm-up don’t really spend the time to lean good technique or utilization of that little “black box” in front of the flywheel.

          Anyone who has not tried some of the various display modes you are missing out on some performance improvement without coaching. One of the best displays is the “force curve” mode which will show the smoothness of your stroke. If you don’t see a “bell curve” you need to work on your stroke delivery. You have to revisit this display even after you are experienced user, especially on long hard pieces. When you start to get fatigued your stroke rate can get really rough.   You can get more detailed advice and training stuff on their web site.  They send me workouts each day via e-mail. http://www.concept2.com/

Ken

The mission is sacred

Six months of Go Ruck training

"Yon Cassius has a lean and hungry look; He thinks too much: such men are dangerous."

Caesar says of him

 

Today training: (complete list which I rarely list as it time consuming)

Ruck in park with 35lb. Xvest for 1.0 hours and some body weight exerccise

2000 meter row,Bands, GHD situps, ab roller, jump rope, jumping jacks, neck press and stretching warm-up.

Kettlebell  heavy; 100  swings with 2 bells. 28kg.

KB: double cleans 12,16kg. for 20 reps

DB side cleans: 40# per hand 20reps.

KB arm bar: 12kg.

Pushups on rings: 10sets of 10 reps

“Commando” pull-ups on rings

50 burpees (that was a suckfest)

Fat bar standing press; 6sets of 2 reps

KB SDHP: sets of 5 up the ladder;12Kg,16,24,28,32,36,40kg

 

Six months of” Go Ruck” training

          It’s been 6 months of a many life style changes to prepare for a Go Ruck event and it’s been a real trip so far. NO! I am not been blogging; not for things to say, but for my total quest to change some of the last vestiges of my life style that need some adjustment. One of the changes is my blog that will reflect what I consider sustainable elements that works for me and maybe some of those who will take some time to view my musings. Most of us are always looking for some valid guidance in our lives, but all we seem to be getting is, propaganda, hype, and commercial bullshit, which is useless at best.  Some of the info commercials boarder on scandalous.  

           At this point I am at 58lbs of weight loss and feeling great! However, I am still working my program and making changes to accommodate increased work capacity and body weight loss. Yes, most are up for a body weight loss and hang their hats up and move on. That is when most people let go of the rope and fall back into their previous life of comfort. The big question is; how can we keep up the good work and capitalize on what positive changes that can be continued without getting complacent?

          I never looked solely on just weight loss, but looking at my performance and a life’s quality, therefore my weight loss was not the goal and more of a result of work in progress of everything I do. It’s all about your basic daily lifestyle routine. When you are not at a functional body weight, you can’t perform or achieve other life’s challenges that normally keeps you in a state of running in place.  You have to be happy in your own skin to be confident so you can do what you want to be.

Some continuing lessons learn so far.

Ø Still on the intermitting fasting (IF) eating plan, but backed off the full day fasting to every other week, as I am getting down to my body weight in a comfort zone and fat level. I can’t believe the weight I lost around my abs.  The “cheat day”on Sunday is my favorite, where I can eat some crap like ice cream or apple pie, so I never felt deprived or starved and revert to some binge rebellion. So far it looks very stainable in terms of feeding, but still working on food selection and volume.

Ø My ruck weight is over 30lbs which is now reasonably comfortable and can even get some short runs during the one hour or more sessions. The ruck training sessions are now at three days a week and two days of light running, rowing or biking, depending on weather. Still making some adjustments on resistance exercise that is consistent with my new body weight and work loading.

Ø The good news is that my work capacity is off the charts to what it was a year ago, however with the increased ability to “embrace the suck”, is yielding some over use issues, especially the shoulders. It got a little out of hand in terms recovery, with the ability to do more body weight exercise and frequent workouts. “Wilson’s rule #20; don’t break it off, you may want to use it again”.

Ø In regards to training the body for the various challenges that come up in “selection”, I have been modifying and or expanding the  Crossfit WOD’s to prepare for the movement patterns and strength required as the event unfolds. At the last “Crossfit Games”, there were some events that had exercises like carrying logs and longer distances of tire flipping, so Crossfit style training will be the core of the exercise protocol without watching the clock too much.  

Ø The mind or the ability to “embrace the suck”is hard to train for solo so I have to develop a team or partners to push the event prep to work with others. The only way for me to do is to continually make my training as uncomfortable as possible with impromptu challenges. Example is to be ruking along and stop suddenly and drop for some distance with “bear crawls”.(they really suck)

Ø As the ruck sessions become longer at times, I decided to keep to the off- road trails and avoid paved roads.This is hard in winter, but make do when possible. I leaned this running high mileage years ago; if you want to do quality mileage on your feet, you have to stay off the “tar” as it’s a career killer. In regards to foot wear, I am still experimenting with boots and shoes that maintain foot health and stability. I like the boots for comfort but running in them takes some getting used to.

Ø I do a lot more body weight exercise in the form of WODs, especially abdominal work, which helps when carrying more weight burden of paks and extra shit you have to carry in uncomfortable positions. As GoRuck is not activity you really can’t train for like “Spartan” events, you have to be prepared as best a possible of the complete” unknowing or unknowable”, like the Crossfit concept. So as of late I have incorporated many new exercises and combinations as possible.  Progression be damned! Chaotic at best.

Ø As winter sets in, the trips to my favorite playground will have to stay snow bond for awhile. WTF, wading thru the snow is not a bad thing. The cold is another issue, in that you don’t have to be as concerned for hydration but you still have to drink water in corpus amounts. The footing makes for increased stress; like walking on snot.  

Ø Lastly, as I have been doing more running, rowing, and Thai boxing so I will continue to drop weight, but it is going to be much slower rate as my body fat  Drops to the single digits. In terms of body weight, I am looking at around 175lbs as a good weight to shoot for, which will give be a lighter power plant in which will give me better body mechanics, therefore better physical performance. It pays to be lean!

Ken

The mission is sacred.