12/31/13 

Today training:  cold 12 deg. NYS  2013 reps of exercise to end the year 2013!!

AMRAP to get 2013  reps total. Sit-ups, air squats, step-ups, pull-ups, flutter kicks, burpees, heavy bag kicks, punch’s, mountain climbers, lunges, Kettlebell swings, jumping jacks.

All weakness is a weakness of will. —Friedrich Nietzsche

Annual evaluation of training journal.

          The end of the year is coming fast for us when I see the gym members wane in their attendance. That’s not a bad thing as we all have been trashing ourselves most of the year and we can all do with some recovery so you can step back to revaluate the progress or lack off you have made. Now if you are keeping a training journal, this is the time to do some review of all your training sessions, with its accomplishments or failures. In reviewing my annual training journal I found the following;

·        Most of the first 3 months during the winter was the same from the previous year but I was dealing with a right foot Achilles tendon issue that prevented any prolonged biking, rowing, running session. Most of my training sessions focused on strength movement with lower reps. even dead lifts affected my foot issues. My sleeping was not good and has to be adjusted for recovery.

·        In the spring after you shed your winter cloths, I found that since I was not weighting myself, my body weight cheeped up from lower work capacity sessions and heavy weights, at lower reps. At this point I started to get concerned that changes had to be made to lean down without getting stupid.

·        In May after I did the Memorial Day “Murph” that sucked much more than ever, I hatched a plan to change from my typical WODs and train more tactical military style exercise program. Also in investigating a new eating plan to coincide with the different training exercises. That’s when I found Go Ruck and IF.  

·        In June I went full speed in a “Go Ruck” training program which was a complete change from my previous routines and diet. That meant I will be doing more body weight exercise, long rucks(with weighted packs) and IF or intermitting fasting. My Doctor, during my physical indicated my vitals were good but my body mass was too heavy for my age, which will hasten  degrading of my skeletal system and joint capitals.Doc  encouraged weight lose and his BMI chart put me into the obese category. Enough all ready!

·        In July and August I did a lot of research on exercises and training routines that would help my “Go Ruck” programming and lean down in body weight. My walking rucks become longer, pack weight become heavier, so as time when on and my foot issues subsided and started to sleep longer. Work capacity and consistency of training started to show big improvements.

·        Sept and Oct, I could see some real progress in regards to my general fitness and body weight. At this time in Sept. I also turned 70 and jumped into a new age group if I ever wanted to compete in some races. That pulling the age card! I was training daily and sometimes two sessions as I had more energy to workout with the weight loss and new eating program. The plan coming together.

·        Nov. and Dec. my “Go Ruck” and weight loss become my success for the first time in many years. My weight was 180lbs (the lowest in 8 years), my waist contracted from 38 to 33 in just 6 months by the end of the year. Started to do some running and walking together to build up that aspect. All in all it’s been a great year! No need for New Year’s resolutions…………just stay the course.

You all have a great 2014!

Ken

The mission is sacred