Posted by: rhodyrocket | January 10, 2012

Recap in Reverse

Semi-planned Reverse Pyramid Day – 1/10/12

WU: n/a

Deadlift: 371×3, 349×5, 319×9

Press: 150×2, 135×6, 24kg x 10L, 12R

All above sets were all-out grunting efforts with plenty of rest in between.

Unplanned Reverse Pyramid Day – 1/5/12

WU: none

Deadlift – 349×5, 339×5, 319×7, 275×10, 225×12

Weighted Dips – 88#x3, 79×5, 70×7, 53×8, 35×10

Cooldown: Real Deal Kettlebell Complex @ 16kg

Probably overdid it here.  It was my first experience with reverse pyramid training so I just went with how I was feeling.  It was a good day but then the next couple required some serious rest.

Typ Strength Workout – 1/3/12

WU: joint mobility, Long cycle with 2×16 kg KBs x 20 reps

Back Squat – 135×5, 185×5, 225, 245, 267, 285, 305×3

Weighted Pullups - 40#, 44#, 53#, 28kg, 28kg x 3, then 32kg x 4 with 3 fingers on the Rock Rings

This was a standard “work-your-way up” workout.  It works but I’ll be workin in reverse for the foreseeable future.

Activities:

Casterboard - to and fro the new residential digs and LbF world headquarters.  Approx. 1/2 mile each way x 2.  Since there’s no snow round these parts, it’s somewhat satisfying the winter riding jones I’m developing.

Rope Install/Test – bought this a little while back and finally got some time to set it up.  I researched knots but then ended up just doing my own thing.  So far so good!  This is a brutally effective and humbling way to develop grip strength and practice climbing technique!

All Set Up

Bain Middle School – while researching potential outdoor locations for the Tough Mudder Training Program, I stopped by one of my favorite local parks.  The sun was shining and although I was in my work clothes (as in construction), I went sans shoes and socks for a quick 1/4 mile loop that consisted of muscle-ups (8 consecutive which is a PR), hurdling park benches, monkey bar practice, balance beam “laps”, and an all-out sprint.  This took about 3 minutes.

Skill Practice – fortunately I have a few clients who are open to the POSE technique of running which allows me to practice my form while instructing them.  We got out a few times and even did some barefooted practice in a local field  – in the middle of the winter!

Leave a Comment

Posted in Training | Tags: , , , , ,

Posted by: rhodyrocket | January 3, 2012

The Frozen Clam – A Hot Start to a New Year

The Inagural Frozen Clam was held on January 1, 2012 at Goddard Park in Warwick, RI.   

Thanks to several local businesses, an awesome DJ, abundant sunshine and a bunch of fun people, the event was an absolute blast and a successful fundraiser for the Rhode Island Mentoring Partnership!

Special thanks goes out to those who contributed to the raffle prizes, decor, music, and refreshments:

Autospa threw in a certificate, Village Wellness Center added yoga classes, Bold r Dash contributed entry into 2012′s race, The “I” in Life generously gave, Art in Ice is supplying an Ice Luge to someone’s next house party, and La Gondola Providence offered a free ride next season.

The Deli on Post supplied the hot drinks and Art in Ice carved up something special for all of us to admire! 

The national anthem was sung acapella by some of the gondoliers at La Gondola Providence!

Last but not least, props to DJim, an up-and-coming genious on the Boston special event scene (and by special event I mean anything that involves dancing)!

Check out the slideshow of the highlights and the Warwick Beacon’s recap of the event below:

This slideshow requires JavaScript.

Leave a Comment

Posted in Chill | Tags: , , , , , , , , , , , ,

Posted by: rhodyrocket | December 28, 2011

Absolute Bang For Your Buck!

This was my workout today.  The “Real Deal KB Complex” using a 32 kg (70.5lb) kettlebell:

An hour later and I’m still feeling the effects…

Leave a Comment

Posted in Training | Tags: ,

Posted by: rhodyrocket | December 13, 2011

Easy Going = Easy Goals

At the risk of being a one-dimensional blogger, I’m going to write yet another post about the minimalist training phenomenon.  With the New Year and its accompanying resolutions on the horizon, now is the time to set Realistic goals for 2012, aka the one that will really be different!  So what does that mean, and does it really work?

I’ll explain.  Yes. 

I implore the overtrainer, the everyday-or-it-doesn’t-count scheduler, the no pain no gain subscriber: take it easy!  There are millions of articles and blog posts (and even a government published recommendation) about this topic that argue both sides of the training frequency debate.  All I’m saying is try taking the “easy” way out!  That means aim low; it’s the best strategy to avoid disappointment and live a balanced life all year round.

Your past: hitting it hard in January in a crowded “fitness center” loaded with form-fitting (like it or not) getups and that new-shoe smell emanating from treadmills and ellipticals; going in daily sore, tired, but determined; fading out on/before Valentine’s Day.

Your future: easing into a 2-3 day/week program; rocking bare feet or thin-to-win kicks; ramping up the intensity but keeping duration and frequency at a minimum throughout the year!

The catch?  Eating well is paramount to your success. 

But what if I get cranky when I don’t get my Recommended Daily Intake of steady state cardio endorphins?  Walk.  Just walk.

Now don’t get me wrong, “easy” doesn’t apply to the 2-3 hours per week during your workouts.  That period of time will kinda suck.  And it should.  Make it suck hard, as hard as you can make it, then chill.

Suck Sessions Recap (12/10 + 12/13)

Saturday was a beauty.  I used a half hour window to take part in a suck/easy mixed session (i.e. sprint/walk/repeat).  On average, I walked 2-3 minutes easy, sprinted at an all-out grunting effort pace between 2-3 telephone poles, walked until my panting subsided for a total of 7-8 suck reps.  The sprints sucked but the walking was lovely.

Editors note: the term “suck” will now be referred to as “discomfort.”

Tuesday’s indoor discomfort strength session:

Warmup – Real Deal Kettlebell Complex @ 24 kg.  This was described a while ago using a 16 kg.  One of my goals for 2012 will be to perform this 2 minute lunge burner with the sky blue 32.

Deadlift – a bunch of feeler sets with the last one being a PR as far as strength:weight ratio or mass specific force is concerned.  Last set = 2.13xbw x 3 reps.

Weighted pullups - did mostly 3 finger pullups with the 40 lb weighted vest due to my rock climbing aspirations.  Last set = bw + 92.9lbs x 1 rep using 4 fingers and 1 thumb.

Weighted pushups - a few variations of this classic strength move.  Here’s a little clip (please excuse the sound effects) of a set of 2 with bw + 75lbs.

And now it’s time to chill.  I’m going all-out!

Leave a Comment

Posted in Chill, Training | Tags: , , , , , , , , ,

Posted by: rhodyrocket | December 13, 2011

Announcing 2012 Tough Mudder Training Program!

You’ve seen the recaps.  You’ve heard the war stories.  Now is your opportunity to conquer the toughest event on the planet!  Starting 1/12/12 we’ll enter into a 16 week preparation program designed to get you ready for the VT course!  Please see flyer below for more details.  Space is limited, call or email now!

TOUGH MUDDER PREP

1 Comment

Posted in Training | Tags: , , , ,

Posted by: rhodyrocket | December 7, 2011

Rock Climbing – The Best Activity I Wasn’t Doing!

But now I am officially hooked!  And not just because it fills a hole in my training, but it’s also extremely fun, mentally challenging, and gratifying!  Also, for the wise ones who value strength:weight ratio, what better activity exists that demands such a great one?

As you’ve read here before, the best way to get better at any activity is to practice.  However, since the ceiling height at LbF is somewhat limited, I’m supplementing my practice time at Ocean State Rock Climbing with some sweet new movements to conquer 5-double digit climbs.  Here are a couple examples of what I’m talking about:

Single Arm Jump Negatives: the term “jump negative” sends chills down most of my clients’ spines.  I can understand why…

One Arm Pushups: again a sweet upper body unilateral movement.  I need to shore up my core (seriously) a little more so this looks less serpentine/bendy…

2 Comments

Posted in Training | Tags: , , , ,

Posted by: rhodyrocket | December 1, 2011

Announcing the Frozen Clam!

Ring in the new year Warwick-style at the Inagural Frozen Clam!  We’ll be plunging at 12:00 pm at Goddard State Park!  Get there early for a good parking spot and mental preparation!  All proceeds go to the Rhode Island Mentoring Partnership!  Please show your support!  Sign up here on Facebook!  http://www.facebook.com/events/#!/events/210414045701583/

To donate online, please click here.

Frozen Clam Flyer

PLUNGE LOCAL!

 

Leave a Comment

Posted in Chill | Tags: , , , ,

Posted by: rhodyrocket | November 17, 2011

Tough Mudder Tri State Review + How to Be Good at Running without Running

Tough Mudder is literally snapping necks and cashing checks!  If you haven’t heard, TM is a challenge (not a race) which tests physical conditioning and pain/discomfort threshold during 10-12 miles and 30 +/- military style obstacles.  Tri State on 11/12/11 was my second go ’round; an opportunity for redemption after being severely humbled by the VT course in May.  Video below courtesy of fellow Sofa King Team Member Bill:

I chalked up the ass-kicking I received to a lack of training (due to a foot injury) and lack of hydrating (due to ignorance/underestimation), in a desperate effort to save my pride.  So when I signed up for round 2 I was determined to train right and adjust my drinking strategy.  Fortunately it paid off!  I felt awesome out there and did not experience any discomfort (outside of freezing cold water exposure)!  I must say this course was significantly easier than VT.  It was longer (12 mi vs 10 mi) but was flat!  VT had an elevation gain of over 13,000 ft!  This one didn’t get into quadruple digits.  The obstacles were roughly the same and the conditions were slightly rougher but nothing significant.  The result – although 2 miles longer, this one took 45 minutes less to conquer.

So how did I get ready?  Well you could read the posts below this one for the details but I’ll recap it quick as well:

Raw strength sessions – .5 hrs/week avg.

Hills/sprint sessions – .5hrs/week avg.

Kettlebells – .5 hrs/week avg.

Skill/technique practice (i.e. run, balance, jump, crawl, climb, tumble, etc.) – .5 hrs/week

Rest and relaxation – unknown hrs/week avg.

Those are rough estimates but consistent with the LbF style for the last couple years.  2 hrs/week!  This brings me to the point of being good at running without running.  Running is a skill that can be improved through proper repetition.  However, proper repetition falls into that simple but not easy category.  Thanks to video analysis, a Russian doctor, a couple seminars, and a lot of “practice,” I rocked 12 miles at TM Tri State in Vibrams after running less than 12 miles cumulatively (excluding Bold R Dash and Do it in the Woods) since the 10 miles of Frankenstein shuffling I did during round 1 at TM VT.  I’ve said it before, I used to run 20 miles +/- in a week like it was fun and healthy!  Of course I was dealing with shin splints, knee pain, a bunch more fat, and a bunch less free time.  And frankly, running kinda sucks!  Think about it: how many smiling yoggers do you see out there?   

  

In conclusion, run smart and hard (not long)!  It leaves time for fun – see below from “Walk the Plank” at TM VT.

2 Comments

Posted in Training | Tags: , , , , ,

Posted by: rhodyrocket | November 5, 2011

Another Addition to the Primal Playground File – Hawaii!

This slideshow requires JavaScript.

Hello folks!  Once again it’s been a long time since you’ve heard from me!  Life’s a little different as I write this: first, typing is weird with a hunk of metal on my left ring finger; second, I no longer have to refer to LL as my fiancé (so sick of that word!), and third, I’m sporting a decent tan in November!

Two weeks after landing back in the continental US, I’m ready to recap the physical adventures of our honeymoon (Editor’s note: probably should’ve worded that a little different for those whose minds are in the gutter!).  Anyway, I was completely in my “Hawaiian Glory” out there in the Pacific!  Here are the highlights:

Open Water Swimming – it’s harder to do late in the season in the increasingly frigid waters of New England.  So I took full advantage in the warm and clear Pacific.  My best guess is I did about 5 miles over the course of the 12 days in Maui and Oahu.  By the end of the trip my form was solid and I was feeling smooth.  The coolest part was swimming with the fishes (jk) and sea turtles! 

Hiking/Rock Climbing/Cliff Jumping - plenty of opportunity out there.  In Maui we did a bunch of spots on the road to Hana.  While near the resort in Ka’ anapali I got to do a little swim/rock climb/cliff dive combo at Black Rock!  In Oahu, we did Diamond Head Crater along with about 1000 other tourists, found a rope swing on the Judd trail outside of Waikiki, and a ton of urban hiking in Waikiki.

Tree Climbing – if you’ve followed this thing then you already know that climbing is my favorite activity!  Due to the scarcity of coconuts on public property, I ended up mostly ascending banyan trees, fake pineapple trees, and a few others.  These were all very smooth and relatively easy, therefore no scratches, scrapes or wounds to report!

Kayaking – A candidate for highlight of the trip was our tandem journey to the Mokes!  We paddled about 1.5 miles from a spot North of Lanikai beach to get to an island home to only birds!  Heading out was pretty challenging as we were against the tide and wind.  Thankfully we made it out there mostly dry and without any harsh verbal exchanges!  I’ve always been reluctant to go tandem on any sort of land or sea mode of transport but we stayed in sync for the vast majority.  Upon arrival we explored the island and found a beautiful picnic spot near “Queens Bath.”

Standup Paddleboarding - my first experience with this was a little harder than anticipated.  Definitely demands the lower body stabilizers as well as the paddling muscles.  It was so much fun that once was not enough!  On our last day, I went for a last minute session right before we got picked up to go to the airport.  It was fitting that I boarded the plane with parts of Waikiki Beach stuck to my legs!  Unlike Puerto Rico however, no sea urchins came with, just sand!

In conclusion, this was the best vacation I’ll ever take!  Appropriately enough, the song below played on the radio as we were cruising the road to Hana.  Aloha!

Oddly enough, they were renovating the Elephant Exhibit at the Honolulu Zoo while we were there!  One of them was repeatedly throwing a huge branch at the wall to get free.  This was not a cool scene but by now he’s probably much more comfortable.

Leave a Comment

Posted in Chill | Tags: , , , , , ,

Posted by: rhodyrocket | October 24, 2011

LbF in the Press

Getting some Warwick love!  Check out the article from the  Beacon!

Leave a Comment

Posted in Uncategorized | Tags: , ,

Older Posts »

Categories

Follow

Get every new post delivered to your Inbox.

Join 116 other followers