American Ninja Warrior 2015

Basketball ClimberIt’s that time of year to see if the folks over at American Ninja Warrior see some potential in this 37 year old dad of 4. I had a fun time putting my video together this year, even more than last time. The kids play a bigger role this time, which they should, since they are the biggest part of my world…

I’ll keep you updated¬†if I hear from them and if I get picked again I will need some support!

Thanks for reading, have a great day!

CliffhangerFinn PushupsDevil's Steps

Fri 12-19-14: Ido Portal’s Movement Culture

Today I did the beginners workout from Ido Portal, a fantastic movement teacher and creator of Movement Culture, an integrative and progression philosophy on human movement.

Although I’m no beginner to moving my body, I’m certainly a beginner when it comes to some of these moves and doing them well but I really enjoyed the sequence and novelty…

Beginning Movement Routine

Did one or two rounds of each of the following exercises…

Squat Sequence

Beginner Routine:
(YouTube link)
QDR Rotational Pushup
Rotations Into Low Bridge
Gatherings
NDA Lateral Pushup

Locomotion Conditioning:
- Walking Into Handstand
– Duck Walk
– Bridge Walk
– Horse Walk
– Lizard Walk
– Ostrich Walk
Handstand Straighten Into Line
The Shrimp
Eccentric Pistol + Side Pushup
0-90 Hanging Leg Raises
90-90 Iso Pullup Hang
Basic Bridge Pushup

Great little routine.

Mon 12-15-14: Bodyweight Playground

Kept a similar theme to last Monday’s workout at the park…

Bodyweight Playground Work

Walk, jog, skip to park ~5 min
Misc hanging, climbing, swinging, jumping ~5 min

4 rounds of:
One Arm Hanging – misc versions
Dips ~5 reps, misc versions
Depth Jumps ~7.5′ drop, 3 reps

3 rounds of:
Running Gap Jump 10-15′, 2-4 reps (1-2 each leg)
Skin The Cat 2-3 reps, different grips
Depth Pushup Pop Ups 5 reps

Jog, skip and walk back to work ~5 min

Mon 12-8-14: Bodyweight Playground

Kept a similar theme to last workout at the park…

Bodyweight Playground Work

Walk, jog, skip to park ~5 min
Misc hanging, climbing, swinging, jumping ~5 min

4 rounds of:
One Arm Hang 40 seconds
Dips 5-10 reps
Depth Jumps ~7.5′ drop, 4 reps

3 rounds of:
Alternating One Arm Swing 1 min total time hanging
Depth Pushup Pop Ups 5 reps
Running Long Jump 4 reps (2 each leg)

Jog, skip and walk back to work ~5 min

Thur 12-4-14: Bodyweight Playground

Kept a similar theme to last workout but headed to the park…

Bodyweight Playground Work

Powerplate 3 min
Jump rope 3 min

Light core isometric work, push-ups, stretching ~5 min

Walk, jog, skip to park ~5 min

Misc hanging, climbing, swinging, jumping ~10 min

5 rounds of:
Bar Dips to Chin 4-5 reps
One Arm Flexed Hang 10 seconds each
Depth Jumps ~6′ drop, 4-5 reps

Misc hanging, climbing, swinging, jumping ~15 min

Tues 12-2-14: Bodyweight

Since today ended up being pretty simple and structured…

Bodyweight Training

Warmup of:
Power plate
Pushups
TRX Rows
Back roll squats
Candlesticks

5 rounds of:
Candlestick Jumps
5-6 reps
Ring Dips
5-6 reps
One Arm Hang
30 seconds each

3 rounds of:
Handstand ~30 seconds
Ring Flex Arm Holds ~ 30 seconds
Straddle Split Pike Up 3-5 reps




Update & New Videos: Nov 2014

Hi folks, since things have been both slow and unstructured around here there hasn’t been much to publish but I thought I would give a quick update and a few new exercise videos.

Training has been consistent but highly variable and relatively unstructured. I have mostly been combining gymnastics training with playground training but on any given day I might do something different if I feel like it. I’ve also started filming my submission video for American Ninja Warrior so the last few “workouts” have been dedicated to that. Ideally, if selected, most of my training in the near future will revolve around that so I will be sure to detail that as best I can.

Here’s a few of the latest videos…

Bow Hunting Training 102

Bow Hunting Training 202

Bow Hunting Training 302

Bicep Curl Front Squat

Shoulder Dislocates

Shoulder Dump with Medicine Ball

One Arm Hanging Leg Raise

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)

Mon 5-12-14: Shoulders

Mostly shoulders today (from a few different angles), primary work being cleans…

Hang Power Clean & Press
4 sets of 45×5
65×5, 75×5, 95×5
5 sets of 135 x 1
Power Clean & Press
5 sets of 135 x 1
5 sets of 155 x 1

Hang High Pull
2 sets of 135 x 5

Upright Row
3 sets of 75 x 10

5 Supersets of 10 reps each:
BB Shrug – 135
Seated One Arm DB Press – 25, 35, 40, 40, 40

4 Supersets of 12 reps:
DB Iso Planche Leg Raise – 17.5, 20, 25 x 6 reps, 25 x 8 reps
Horizontal Hanging Shrug – legs on bench