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The Last Month Or So

Things have been slow around here as I have been mostly occupied with the sweet little newborn in our house (actually, taking care of the other 3 while my wife does the majority with the little one).

I have tried to do little things here and there, push-ups, pull-ups, some light gymnastics work and a little running but that is about it. Since going back to work I’ve gotten out to the park a few times which has been nice.

I also started in the last few weeks putting together a little grip course in my backyard to give me another little thing I can do when I get a few minutes. Here’s it is as now set up…
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I also got a slack line for my birthday…
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And added a pair of rings…
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And then last week I came across a Ninja Warrior competition at Firestorm Freerunning, a nearby freerunning/parkour/gymnastics/acrobatics gym…

So all in all I’ve been relatively mild on the exercise front as expected but am looking forward to being able to train a bit more from home and keep enjoying my trips to the local parks and beyond.

Mon 8-11-14: Gymnastics

*Forgot to share this a few weeks ago.*

Second day of preparatory exercise evaluation…

Gymnastics

Arch Body Hold

5 sets of 60 (seconds), 60, 48, 48, 48

with Hip Circles (10 each direction between sets)

Tuck Ups

5 sets of 15 (PASSED LEVEL)

with DB Windmill (5 each side between sets)

Deep Squat Rolls

5 sets of 15 (PASSED LEVEL)

with Skiers (5 each side)

- Handstand Series-

Wrist Stretches

Wrist Series…

Wall Wrist Walk
Wall First Knuckle Walk
Wall Wrist Rock Walk
Wall Fingertip Walk

5 Circuits of 5 reps each exercise (PASSED LEVEL)

Sun 8-10-14: Gymnastics

Continuing my gymnastics work. Currently I’m closing in on mastering the first level of preparatory exercises for the course. I passed one of the four exercises today but am close to the other three. Threw a little random grip and hang training in at the end…

Gymnastics Training

Tuck Hold

 5 sets of 60 (seconds), 60, 48, 48, 48

with Cat Dog (5 reps between each set)

Scapular Shrugs

5 sets of 15 reps (PASS LEVEL 1)

with Swivel Hips (5 reps each between sets)

Incline Pushups

5 sets of 15, 15, 15, 12, 12

with German Arm Swings (10 each side between sets)

Hinge Row 

5 sets of 15, 15, 15, 12, 12

with One Arm Lat Stretch (30 sec each side between sets)

Random grip and hang training, on patio, tree and rock climbing holds.

Gymnastics & Ninja-ism

Things have been a little quiet on the blog lately as I’ve started to transition into a slightly different fitness realm.

As I like to do from time to time, I have taken a step back to reevaluate my exercise program. My priorities have narrowed to a few big ones and that’s what I’m going to use to frame my exercise and training decisions for a while. I wrote about this on the Bare 5 blog a week ago or so (Why A Trainer Is Giving Up Working Out… Again), basically explaining my decision to trim my fitness time down to activity/play/fun and ninja warrior training.

Priority number one is family, two is work and three is training for next year’s American Ninja Warrior. I want the little extra time and energy I have for fitness to go toward a very specific training purpose. I’m not going to spend time and energy doing exercises and routines that won’t contribute toward my goal. It’s not that doing things like bench press isn’t good, it’s that I want to focus my efforts toward other things.

You’ll see this reflected in my Bare 5 Fitness workout posts, which I’ll get back to doing shortly.

The two big things I’ve been spending time doing are gymnastics and playground training. I decided to follow the Gymnastics Bodies training system to start from the ground up. I’m starting from the beginning and will follow it to the letter, as it’s designed, without skipping ahead, even when a few of the things aren’t terribly challenging. It’s designed as a slow, steady and graduated program with great progression and thought built into it. I’m looking at this as a year long commitment to gaining gymnastics strength, something I’ve wanted to go after for a while. It’s 20-30 minutes per workout, 4 times a week. Simple, direct, challenging and very transferable to ninja training. Add in a little grip training and call it a day.

I’m also continuing to play, climb, swing and jump at parks and playgrounds when I get a chance. This is intuitive, random and fun. I do things that are similar to challenges the ninja warrior courses traditionally offer but very rarely plan anything ahead of time. Every day is different when I go to the park/playground.

The last piece to the puzzle is rock climbing, which I’ve done sporadically but hope to get on a semi-regular schedule with. Upper body strength, endurance and grip are all very important for the ninja obstacles, as is the flexibility, body control and creativity developed by rock climbing. Not only that, but it’s fun, challenging and has a nice community.

So, in a nut shell, I hope to share as many workouts as I can but they will be a bit different from what you’ve seen. I hope that rethinking, finding and focusing my fitness goals will give me the direction and inspiration to become more ninja-ish while saving a bunch of energy to be a great dad to four kids.

Thur 7-10-14: Snatch

A few park workouts the last week but today was similar to last Thur…

Snatch

5 Min misc warmup

Snatch
10 reps: 45 (Hang Snatch)
3 reps: 75,75,95,115,125,125,135
1 rep: 145,145
3 reps: 125,115,105

Muscle Up Variations
Standard x 2
With Step Up x 4 (2 sets)
With Plyo Push x 4
With Overhead Reach x 4

Thur 7-3-14: Snatch

After a few weeks of random, unstructured and playful work at local parks, I felt like working on a traditional weightlifting move, the barbell snatch. It’s been a while so I kept it simple…

Snatch

15 min walk with some dancing, footwork drills, hanging and fingertip pushups to loosen and warm up.

Snatch

3 reps all sets…

45,65,75,95,105,115,125,135,105,75

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Later in the day went to the park for some Ninja Warrior Training…
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Mon 6-23-14: Band Resistance

Today I experimented with some banded resistance on some basic barbell lifts. Although I’ve done these separately I’ve never done a workout with all of them.

Horizontal Band Resistance on Vertical Barbell Lifts

The basic idea is to add a minor horizontal pull to challenge technique and stability in traditional barbell moves. I hope to add videos of these soon to help give a better picture of the exercises and concept.

Deadlift (band pulling bar forward)
10 reps: 65,65,95,115,135,155

Floor Press (band pulling bar above head)
10 reps: 65,65,95
Incline Floor Press (band pulling bar toward feet)

Bent Row (band pulling bar forward)
10 reps: 4 sets at 95, different grips

Overhead Press (band pulling bar forward)
10 reps: 65,65,65

Front Squat (band pulling bar forward)
10 reps: 95,115,135

Pullups (experimented with pull from each direction- forward/back/left/right)
4 sets of 5 reps

Then went to the park and climbed, jumped and played around.

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The Q Triad

Kyle Knapp:

Published on the Bare 5 Blog yesterday, thought it would be of some interest to the fitness pursuers. There’s also seems to be a triad within the BQ realm where pursuing different aspects of body movement (ie strength, power, flexibility, bodyweight) impacts our strengths in other areas of BQ. Similarly, we all have a genetic potential within the greater human potential of body mastery and a daily potential that has some variance. An interesting concept that I wanted to share…

Originally posted on Bare 5:

Ever notice how often we come across people who are well above average or even experts in something only to be below average or almost helpless when it comes to other aspects in life? Or the people who devote their time and energy developing one strength, only to see themselves getting weaker in other areas, often ones they used to be good at?

I’ve noticed this over the years and recently started to give it some more thought. How can we explain what we are good at and how does that impact the rest of our lives? The more I thought about it, the deeper it got, until eventually a fascinating model developed in my head: the Q Triad. The Quotient Triad- What are we good at and how does that relate to our other abilities?

Human Quotients

IQ – Intelligence Quotient
EQ – Emotional Quotient
BQ – Body Quotient

View original 1,025 more words

Tues 6-10-14: Park, TRX and Full Body

Today was a rare occurrence: two workouts within a couple hours. I was planning on joining my friend for a workout later but got an unexpected hour break so I took my TRX to the park to experiment with a few things. Before I knew it, I had worked out…

Park
Warmup:
TRX Squat Row
Lunge Fly

Draped the TRX over a basketball hoop support bars to simulate rings and started messing around…

Ring Hold (from top and below)
Ring Dip
Skin The Cat
Ring Dip Leg Raise
Iron Cross (mini)
90 Degree Hang Hold w/ Knee Raise

Then I did 4-5 circuits:
Hanging Holds to 3 Skin The Cats
– 3-4 Ring Dips to Leg Raise
– Jump to bar, curl ups, bar work, swing jump off
Handstand ~20 sec

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An hour and a half later I joined my buddy Bryan from Frontdive Fitness and his client for a 3 person workout. This was rougher than I’m used to as my workouts the last couple months have been pretty mild…

Full Body

1 min of med ball chest pass throw and run

3 consecutive rounds of 5 reps each:
Slam Ball Slams 30lb
Box Jump 36″
Burpees

3 consecutive rounds of 10 reps each:
Ring Body Rows
Core Board Crossover Push-up
KB Swings 70lb

3 consecutive rounds of 10 reps each:
Goblet Squat 65lb
Kaiser Dual Cable Standing Press 25lb
Pullups

3 consecutive rounds of 5 reps each:
Bent Right Arm DB Row 80lb
Right Arm Cable Push 50lb
Knee Hop Ups

3 consecutive rounds of 5 reps each:
Bent Left Arm DB Row 80lb
Right Left Cable Push 50lb
PowerPlate Crossover Jumps (10 reps)

3 consecutive rounds of 10 reps each:
Cable Alternating Archer 40lb
Hanging Curl Ups
Alt DB Clean & Press 35lb

3 rounds:
Treadmill Sled Push Sprint (10 sec)

End result: fatigue.