11/4/14
Yes, I have been guilty of unsustained blogging during this
spring and summer. The truth is in simple terms; I have been real f*#king busy,
if you have to know! During the winter months, which was a real bitch in New
York state, I got my body weight down to below 170lbs using a sensible diet,
lots of load carrying rucking, thousands of Kettelbell swings and long Crossfit
style WODS. I can now see some abs which was not my goal, but more over, to be
more functional in my skin and bones. It pays to be lean!
The short version of my physical makeover, is most of the
spring and summer allowed me to go back to some serious road biking at my
reduced body weight. It pays to be lean.
As I quickly learned, riding with the local bike club was a pleasure
this year. What was I thinking anyway,
maintaining such a high body weight in past years, which was well over 200lbs,
just to lift heavy weights?
It was a pleasure to
ride my bikes on the roads again without the extra 50-60lbs of weight on my ass.
So I added the daily bike rides to my fitness training and changed my Crossfit
sessions to more strength, since I was getting plenty of endurance activity on
the bike. I did find that I lost some upper body strength, like pressing and
picking up heavy shit, but I expected that. You see, body mass provides you
with more leverage and support, even if it useless fat.
Instead of blogging, my idle time for recovery and mental
exercise was devoted to my “Kindle”. The books on “Kindle” makes it easy to down
load and go back to review without a big pile of books taking up space. My wife
calls books, dust collectors. In the future I will review some of material I
got out of the 14 fitness titles I read up to now.
Today’s training on a rather nice Monday for upstate NY, so
the focus was on sucking up the sun and getting in two training sessions.
Morning session:
General warm-up of Indian clubs, 100 sit-ups, 100 jumping
jacks, some jump rope, and joint mobility work. 100 KB swings with 2-16kg
bells.
Then hit the C2 rower for a hard interval session of:
1.2.3.4.3.2.1 min sets. After the row, I finished with 10 min. on heavy bag
kicking and punching one min work, 30 sec. rest. That was for the morning ate
lunch with is really my breakfast as I still do a modified intermitting fasting
which worked so well keeping me lean and fat free.
The afternoon session was a crossfit style WOD performed outside
next to my “box” gym. I used my tactical boots for foot wear, since this I what
used successfully during last winter’s training sessions.
The WOD is an AMRAP for 30 min.time, using 2-20kg Kettlebells
for load carry at the chest, run to my sled pull devise, pull the sled along
the driveway, run back to the gym, do 10 burpees and 5 pull-ups. Did 7 rounds. Great session even getting back to running in
boots instead of running shoes. The hot tub was finish of a fruitful day!
Ken
“The mission is sacred.”
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