Friday, October 17, 2011
Today's workout was as follows
At the station before getting off work in the morning
.25 mile warm-up 15% grade 3.0 speed
8 min tabata run
15% grade 5.0-6.0 speed
Then, once I got home
Joaquin Miller Park stairs x3
2:34, 2;33, 2:25
Total of 702 stairs or roughly 35 flights of stairs up and down completed in 17:14
Indoor Rock climbing
v0-v3
4 no foot rope climbs 15'
This workout was pain free for both my knees and shins. I'll start adding in more hill climbs and jogs into my program. World's Toughest Mudder may be on a flat course, but GRC SF is bound to take full advantage of all the hills. Plus this will help to build up my calves and suspension to be better able to handle the mileage of both events.
Proper hydration definitely helped out a bunch here. We went out 4 times after midnight last night but i still had enough energy to get in a pretty decent workout.
Monday, October 31, 2011
Saturday, October 29, 2011
World's Toughest Mudder and Goruck Training - Day 16
Thursday, October 13, 2011
Today was a busy day at work so I was only able to get in a few GTG sets. I performed the pistols with eyes closed to further work my stabilizer muscles and balance. Instead of incline pushups my first shift I've started doing assisted wall dips. To do this I do wall dips with my hands on a weight bench, knees bent and feet on the floor.
This is one of the exercises from American Parkour that I've been incorporating into my workouts. The distance in World's Toughest Mudder is only part of the equation. There's 30 as of yet unknown obstacles to contend with for each lap. Parkour is the art of moving through one's environment and obstacles as efficiently as possible so this seemed like a good way to prepare for the Mudder. The wall dips should help with scaling and getting over walls should there be any on the course.
My routine for the day was as follows
GTG x4 sets
5 ea leg blind pistols to weight bench
10 assisted wall dips
40 24kg swings x2
Today was a busy day at work so I was only able to get in a few GTG sets. I performed the pistols with eyes closed to further work my stabilizer muscles and balance. Instead of incline pushups my first shift I've started doing assisted wall dips. To do this I do wall dips with my hands on a weight bench, knees bent and feet on the floor.
This is one of the exercises from American Parkour that I've been incorporating into my workouts. The distance in World's Toughest Mudder is only part of the equation. There's 30 as of yet unknown obstacles to contend with for each lap. Parkour is the art of moving through one's environment and obstacles as efficiently as possible so this seemed like a good way to prepare for the Mudder. The wall dips should help with scaling and getting over walls should there be any on the course.
My routine for the day was as follows
GTG x4 sets
5 ea leg blind pistols to weight bench
10 assisted wall dips
40 24kg swings x2
Wednesday, October 26, 2011
World's Toughest Mudder and Goruck Challenge Training - Day 15
I started out the day with a quick workout before leaving work
4 x .75 miles sitting and 1 x .5 miles standing on exercise bike on the 2 min
6 double bottoms up 12kg kettlebell squats on min for 5 min
12 double 16kg kettlebell deadlift on min for 8 min
After a short break I followed with another quick workout
3 rounds for time
run 200m at 11.5% grade
10 hanging knee lifts
completed in 8:00
Then once I got home I ran the stairs at Joaquin Miller Park up and down twice for a total of 468 stairs or roughly 22-24 flights of stairs
4 x .75 miles sitting and 1 x .5 miles standing on exercise bike on the 2 min
6 double bottoms up 12kg kettlebell squats on min for 5 min
12 double 16kg kettlebell deadlift on min for 8 min
After a short break I followed with another quick workout
3 rounds for time
run 200m at 11.5% grade
10 hanging knee lifts
completed in 8:00
Then once I got home I ran the stairs at Joaquin Miller Park up and down twice for a total of 468 stairs or roughly 22-24 flights of stairs
Tuesday, October 25, 2011
Healthy Firehouse meals
Tuesday, October 11, 2011
Once again my turn to cook in the firehouse. In a single company house the cooking rotation cycles through much quicker than a double house. Because of this I've had to learn a few more recipes for work. This time around I had a craving for an old family favorite, black-eyed peas and collard greens. Anyone that's ever had the privilege of being around my mom's house on New Year's can tell you what any amazing dish this is. I cooked a simpler version of this dish for the firehouse. I used whole foods black eyed pea and collard green soup recipe.
http://www.wholefoodsmarket.com/recipes/380
and added in some dried bay leaves. In hindsight, it probably could've used a capful of apple cider vinegar to enhance the flavor, but still tasted pretty good. For those of you using the slow carb diet, this recipe was a staple for me in the time that I used the diet.
I paired it with ChefMd's mustard almond chicken.
http://chefmd.com/recipe_display.php?id=87
This recipe is incredibly easy and everyone always raves about it.
The black eyed peas can also be served over rice or quinoa.
Once again my turn to cook in the firehouse. In a single company house the cooking rotation cycles through much quicker than a double house. Because of this I've had to learn a few more recipes for work. This time around I had a craving for an old family favorite, black-eyed peas and collard greens. Anyone that's ever had the privilege of being around my mom's house on New Year's can tell you what any amazing dish this is. I cooked a simpler version of this dish for the firehouse. I used whole foods black eyed pea and collard green soup recipe.
http://www.wholefoodsmarket.com/recipes/380
and added in some dried bay leaves. In hindsight, it probably could've used a capful of apple cider vinegar to enhance the flavor, but still tasted pretty good. For those of you using the slow carb diet, this recipe was a staple for me in the time that I used the diet.
I paired it with ChefMd's mustard almond chicken.
http://chefmd.com/recipe_display.php?id=87
This recipe is incredibly easy and everyone always raves about it.
The black eyed peas can also be served over rice or quinoa.
Tuesday, October 18, 2011
World's Toughest Mudder and Goruck Challenge Training - Day 14
Tuesday, October 11, 2011
Today at work was super busy. I higher classed as captain for the first 6 hours of the shift. In that time we ran 9 calls. It was my turn to cook again so that took up a good chunk of the day as well. Between that and running more calls, by the time I got a chance to take a break, it was already 1030 at night. I was pretty tempted to skip my workout for the day and just call it a rest day, but then I figured at the very least I could get my GTG kettlebell swings in before going to bed. My workout for the day was
11 sets of 35 24kg kettlebell swings (one set for each call up until that point)
At the very least, I worked up a decent sweat and got my heart rate up.
Today at work was super busy. I higher classed as captain for the first 6 hours of the shift. In that time we ran 9 calls. It was my turn to cook again so that took up a good chunk of the day as well. Between that and running more calls, by the time I got a chance to take a break, it was already 1030 at night. I was pretty tempted to skip my workout for the day and just call it a rest day, but then I figured at the very least I could get my GTG kettlebell swings in before going to bed. My workout for the day was
11 sets of 35 24kg kettlebell swings (one set for each call up until that point)
At the very least, I worked up a decent sweat and got my heart rate up.
Friday, October 14, 2011
World's Toughest Mudder Training - Day 13
Monday, October 10, 2011
Just as I was incorporating more grip strength training into my routine Dragondoor.com released the Convict Conditioning 2 ebook.
http://www.dragondoor.com/convict-conditioning-2-ebook/
The first section of this book is devoted to grip strength. For my first workout of the day I substituted 1 min bar hangs for pull ups. My workout for the day was as follows.
6 sets of GTG 20 incline pushups and 15 tucks
3 rounds
25 swiss ball sit ups
25 supermans
15 24kg kettlebell swings
15 8kg bottoms up floor press
1 min bar hang
3 x 1 mile sprint on exercise bike w/ 1 min rest
3:25, 3:05, 3:20
The 1 minute bar hangs were a surprising challenge. The last 5 seconds of each round really began to light up my forearms. From a rock climber's stand point the grip strength progressions in this book are surprisingly simple and intuitive. I'm pretty excited to see how my forearms and grip respond to this program.
Just as I was incorporating more grip strength training into my routine Dragondoor.com released the Convict Conditioning 2 ebook.
http://www.dragondoor.com/convict-conditioning-2-ebook/
The first section of this book is devoted to grip strength. For my first workout of the day I substituted 1 min bar hangs for pull ups. My workout for the day was as follows.
6 sets of GTG 20 incline pushups and 15 tucks
3 rounds
25 swiss ball sit ups
25 supermans
15 24kg kettlebell swings
15 8kg bottoms up floor press
1 min bar hang
3 x 1 mile sprint on exercise bike w/ 1 min rest
3:25, 3:05, 3:20
The 1 minute bar hangs were a surprising challenge. The last 5 seconds of each round really began to light up my forearms. From a rock climber's stand point the grip strength progressions in this book are surprisingly simple and intuitive. I'm pretty excited to see how my forearms and grip respond to this program.
Thursday, October 13, 2011
World's Toughest Mudder Training - Day 12
Saturday, October 8, 2011
Yesterday morning my client called to say he was running a few minutes late. I primarily train out of Joaquin Miller Park in Oakland. One of the great things about this park besides all the trees, fountains and amazing views, is during the Great Depression the Works Projects Administration (WPA) built an amphitheater in the park. Leading up to the back of the amphitheater are 234 stairs of awesomeness. Since I train clients at the base of these stairs, a quick sprint to the top seemed like a great use of time while waiting for my client. Two minutes and 34 seconds later I realized it's time to adjust my training and ramp things up again.
In the last Norcal Tough Mudder my climbing skills served me well on several obstacles. I've got a hunch this, a decent cardio and recovery component, and a healthy dose of grip strength will be the case for the upcoming World's Toughest Mudder. I incorporated both of these into today's workout.
Bouldering 5 v2s
1 15' no foot rope climb
50 burpees 6:23
This is the first time in a long time that I've done burpees (partly because of my shoulder and partly because of the pukey feeling they tend to cause. But hey, that type of metabolic conditioning is just what I need these days). I have my volleyball kids do these all the time because they truly are a great all around full body exercise. Plus volleyball players have to be able to both get to the ground and get up from the ground quickly. I followed this with a rowing machine workout to further work my conditioning and recovery rate. Distances per round are shown after the row duration.
3 rounds of
:45 row 206m, 207m, 213m
:45 rest
1:30 row 398m, 352m, 348m
1:30 rest
3:00 row 676m, 734m, 661m
3:00 rest
Rowing is another great full body exercise that is also low impact and works my lats helping to strengthen the stabilizer muscles in my shoulder.
Yesterday morning my client called to say he was running a few minutes late. I primarily train out of Joaquin Miller Park in Oakland. One of the great things about this park besides all the trees, fountains and amazing views, is during the Great Depression the Works Projects Administration (WPA) built an amphitheater in the park. Leading up to the back of the amphitheater are 234 stairs of awesomeness. Since I train clients at the base of these stairs, a quick sprint to the top seemed like a great use of time while waiting for my client. Two minutes and 34 seconds later I realized it's time to adjust my training and ramp things up again.
In the last Norcal Tough Mudder my climbing skills served me well on several obstacles. I've got a hunch this, a decent cardio and recovery component, and a healthy dose of grip strength will be the case for the upcoming World's Toughest Mudder. I incorporated both of these into today's workout.
Bouldering 5 v2s
1 15' no foot rope climb
50 burpees 6:23
This is the first time in a long time that I've done burpees (partly because of my shoulder and partly because of the pukey feeling they tend to cause. But hey, that type of metabolic conditioning is just what I need these days). I have my volleyball kids do these all the time because they truly are a great all around full body exercise. Plus volleyball players have to be able to both get to the ground and get up from the ground quickly. I followed this with a rowing machine workout to further work my conditioning and recovery rate. Distances per round are shown after the row duration.
3 rounds of
:45 row 206m, 207m, 213m
:45 rest
1:30 row 398m, 352m, 348m
1:30 rest
3:00 row 676m, 734m, 661m
3:00 rest
Rowing is another great full body exercise that is also low impact and works my lats helping to strengthen the stabilizer muscles in my shoulder.
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