As I suspected, I needed to roll back a bit today. I was messing around with some handstands on Wednesday night and could feel a bit of fatigue in my shoulders.
I nipped out at lunch for a quick workout thus:
Warm Up (usual 5 mins)
Main (10 mins)
Sprint (10s, rest 1min)
Dumbbell Squat to Press
One Arm Dumbell Row
The dumbbell work was performed as a mini-circuit at 'max-strength' for the given number of reps. I did four sets (8, 6, 4, 2) with little rest between exercises. (So I did 8 of Dumbbell Squat to Press, then 8 of One Arm Dumbell Row, then back to 6 of Dumbbell Squat to Press, then 6 of One Arm Dumbell Row and so forth).
I walked back in the winter sunshine - knowing that I need to lay off hard exercise for a few more days.......
Friday, 5 December 2008
Monday, 1 December 2008
Negatives Routine
I think I might be over-doing it a bit but I headed to the gym at lunch for a quick workout. I took it hard on the training last night so today's session was rather easy and involved some skill work.
I performed my usual warm up followed by a pyramid as follows, with an emphasis on lowering the weight SLOWLY:
1) Two Dumbbell Split Snatch (8, 6, 4, 2) - increase the weight by 2kg each rep.
2) Pull Up Lowers (12, 8, 6, One arm)
Notes: As noted above, the snatch involved a 2kg increase in weight with each set. Also, the pull ups involved +3kg for the second set, and +4kg for the third set. The last set involved lowering on one arm (alternating the arms accordingly) rather than adding weight.
I complete all the sets for one exercise before moving on to the next. The rest between sets should be around 10s! This is quite exhausting and takes under 10 minutes to complete - including the warm up.
I finished off with some optional extras - headstands, planches, levers, back bridges and cuts work. All skill based and below 'max' levels.
I am off to Lau Gar tonight, but will take it easy. Tomorrow I will rest completely.....although Captain Kid will be wanting to wrestle as soon as I get home from work! No rest for the wicked eh?
;)
I performed my usual warm up followed by a pyramid as follows, with an emphasis on lowering the weight SLOWLY:
1) Two Dumbbell Split Snatch (8, 6, 4, 2) - increase the weight by 2kg each rep.
2) Pull Up Lowers (12, 8, 6, One arm)
Notes: As noted above, the snatch involved a 2kg increase in weight with each set. Also, the pull ups involved +3kg for the second set, and +4kg for the third set. The last set involved lowering on one arm (alternating the arms accordingly) rather than adding weight.
I complete all the sets for one exercise before moving on to the next. The rest between sets should be around 10s! This is quite exhausting and takes under 10 minutes to complete - including the warm up.
I finished off with some optional extras - headstands, planches, levers, back bridges and cuts work. All skill based and below 'max' levels.
I am off to Lau Gar tonight, but will take it easy. Tomorrow I will rest completely.....although Captain Kid will be wanting to wrestle as soon as I get home from work! No rest for the wicked eh?
;)
Kill Carry
So last night I headed out for another quick workout. Again it was designed towards climbing strength - fingers and upper body but with two notable additions.
The first of these was some sprinting. I work out in and around my garage and at 2000hrs last night when I began my workout it was sub-zero. The prospect of pulling on small holds without being fully warmed up is pretty frightening. After my usual round of joint rotations and limb swings (full warm up here), I progress to sprinting. Sprinting is something I have found to constitute THE most effective phase of warming up extremities and thoroughly preparing my fingers for some small-edge action! Make sure you have performed quality rotations and limb swings before lighting the afterburners - and take the first sprint at 75%.
The second addition was what I call a 'Kill Carry'. After finishing my workout I shouldered my punch-bag (all 35kg of it) and went for a walk around the block! This is meant to replicate the carrying of a kill back to camp.
When performing Kill Carries I imagine that other hunters (both human and animal), might be after my prize. Carrying a load makes you vulnerable and some predators might see an opportunity of getting two meals for the price of one! Speed is of the essence.
Warm Up - (5 mins)
Main (20 mins):
1) Four-Way Sprints (Running for five double-steps sidewards, backwards and then forwards)
2) Retreat to garage and do a simple ring routine (muscle-up, skin the cat, levers) - which takes about 30 seconds (Adding an extra muscle-up for each set)
3) Ring Scissors (reducing the number by one each set but increasing the hold time)
4) Fingerboard Laddering/Dead hanging sequence
Extra
5) Kill Carry (4min 30s) - done after four 'cycles' through 1-4 above.
Notes: I complete four sets in total . The sets comprise of one each of exercises 1-4 above (as a mini-circuit).
The first time through I start off with one muscle-up when starting my ring routine. The second time through I perform two muscle ups prior to starting the ring routine, for the third set, three MUs and four MUs for the fourth.
The Ring Scissors involved a dropping pyramid. The first time through I did 5 ring scissors, the last one I held for 5 seconds. Next time through I dropped to 4 ring scissors and held it for 10 seconds. Set three comprised three ring scissors and a 15s hold, whilst set four was also of 3 reps but with the last one held for 20s.
After the main workout I shouldered the punchbag (35kg) and went for a walk round the block. I switched shoulders and moved quickly in the cold night air - looking extremely dodgy in the process! I intend to add weight and increase speed in future. I came back and did one more lap on the fingerboard (a bit of plyometric work).
Job Done.
The whole workout was a bit longer than I had anticipated, but the 'Kill Carry' was a fun way to end and a brisk walk under the cold and starry sky was invigorating. If you don't want to do the splits nor have strong fingers, then simply substitute an alternative skill and/or choose an alternative exercise. But, make sure your alternatives don't exhaust the same muscles used in sprinting or ring work.
The first of these was some sprinting. I work out in and around my garage and at 2000hrs last night when I began my workout it was sub-zero. The prospect of pulling on small holds without being fully warmed up is pretty frightening. After my usual round of joint rotations and limb swings (full warm up here), I progress to sprinting. Sprinting is something I have found to constitute THE most effective phase of warming up extremities and thoroughly preparing my fingers for some small-edge action! Make sure you have performed quality rotations and limb swings before lighting the afterburners - and take the first sprint at 75%.
The second addition was what I call a 'Kill Carry'. After finishing my workout I shouldered my punch-bag (all 35kg of it) and went for a walk around the block! This is meant to replicate the carrying of a kill back to camp.
When performing Kill Carries I imagine that other hunters (both human and animal), might be after my prize. Carrying a load makes you vulnerable and some predators might see an opportunity of getting two meals for the price of one! Speed is of the essence.
Warm Up - (5 mins)
Main (20 mins):
1) Four-Way Sprints (Running for five double-steps sidewards, backwards and then forwards)
2) Retreat to garage and do a simple ring routine (muscle-up, skin the cat, levers) - which takes about 30 seconds (Adding an extra muscle-up for each set)
3) Ring Scissors (reducing the number by one each set but increasing the hold time)
4) Fingerboard Laddering/Dead hanging sequence
Extra
5) Kill Carry (4min 30s) - done after four 'cycles' through 1-4 above.
Notes: I complete four sets in total . The sets comprise of one each of exercises 1-4 above (as a mini-circuit).
The first time through I start off with one muscle-up when starting my ring routine. The second time through I perform two muscle ups prior to starting the ring routine, for the third set, three MUs and four MUs for the fourth.
The Ring Scissors involved a dropping pyramid. The first time through I did 5 ring scissors, the last one I held for 5 seconds. Next time through I dropped to 4 ring scissors and held it for 10 seconds. Set three comprised three ring scissors and a 15s hold, whilst set four was also of 3 reps but with the last one held for 20s.
After the main workout I shouldered the punchbag (35kg) and went for a walk round the block. I switched shoulders and moved quickly in the cold night air - looking extremely dodgy in the process! I intend to add weight and increase speed in future. I came back and did one more lap on the fingerboard (a bit of plyometric work).
Job Done.
The whole workout was a bit longer than I had anticipated, but the 'Kill Carry' was a fun way to end and a brisk walk under the cold and starry sky was invigorating. If you don't want to do the splits nor have strong fingers, then simply substitute an alternative skill and/or choose an alternative exercise. But, make sure your alternatives don't exhaust the same muscles used in sprinting or ring work.
Friday, 28 November 2008
Scare Story
I just wanted to draw attention to this story titled '"'Meat intake cut' on cancer fears" which would lead you to believe that people have cut their consumption of meat due to fear of cancer.
It also implies that meat consumption causes cancer. This is classic fuel for the anti-paleo brigade. You know the type of comment, when you tell someone that you eat a lot of meat/fat and little refined carbohydrate and they immediately 'prove' how dangerous this is with a link to a 'meat = cancer' headline....
A quick dip in to the story clarifies that we are talking about 'PROCESSED' meat - not quite the same thing as I would not classify 'processed meat' as paleo nor natural (once meat goes beyond simple preparation/butchering I rarely touch it - canned fish being an exception due, shamefully, to convenience).
Putting aside the 'association does not equal causation argument', the association between processed meat and cancer is then further diluted by the comment that;
"The cancer prevention report highlighted the evidence for the potential dangers of processed meat, but also pointed to other elements of diet and lifestyle which could either reduce or increase cancer risk."
It also implies that meat consumption causes cancer. This is classic fuel for the anti-paleo brigade. You know the type of comment, when you tell someone that you eat a lot of meat/fat and little refined carbohydrate and they immediately 'prove' how dangerous this is with a link to a 'meat = cancer' headline....
A quick dip in to the story clarifies that we are talking about 'PROCESSED' meat - not quite the same thing as I would not classify 'processed meat' as paleo nor natural (once meat goes beyond simple preparation/butchering I rarely touch it - canned fish being an exception due, shamefully, to convenience).
Putting aside the 'association does not equal causation argument', the association between processed meat and cancer is then further diluted by the comment that;
"The cancer prevention report highlighted the evidence for the potential dangers of processed meat, but also pointed to other elements of diet and lifestyle which could either reduce or increase cancer risk."
Hmmmm, 'potential dangers', 'other elements'? All rather woolly. Bowel Cancer UK offer us a bit more detail;
"There is increasing evidence that lifestyle issues such as poor diet, obesity and lack of exercise are directly linked to an increased risk of the disease "
FM! Are we STILL making this point? EVERYONE in the West knows poor diet, obesity and a lack of exercise are linked to an increased risk of cancer/is unhealthful. What we disagree on is what constitutes a poor diet and the what constitutes appropriate exercise. We disagree what causes obesity and how we should address it. Bowel Cancer UK's advice above is a waste of zeros and ones. A better use of the World Cancer Research Fund's money would be to address some of the research in to the Lipid Hypothesis/Obesity proposed by Gary Taubes.
Obviously most readers who come by this blog will already have embraced the Paleo Way ( and if not why not!). Thus you'll be one step ahead of the 'World Cancer Research Fund' and 'Bowel Cancer UK', two steps ahead of the media, and sadly several more beyond joe-public.
Rest
I have been busy with work for the past week and so apart from the Lau Gar classes I have not done any of my usual strength based exercise routines. I will head down to the climbing wall tonight so the fingers, arms, shoulders and upper body in general will get a bit of a workout, but my body in general will do nothing as intense as that brought about by my bodyweight strength training.
The rest will do me good. I allows me to mentally recharge and I am already looking forwards to a workout on maybe Sunday evening and/or Monday. After a rest period I always get back in to workouts using sprint work. It is such a fundamental movement and easy to perform. Five or so maximum-speed sprints with around 10s rest gives you a massive bang-for-you-buck. I feel it in my arms and shoulders as much as my legs as each limb is forced piston-like to drive me forwards.
Of course with the Lau Gar classes I was never idle in my week off (and nor should you be!). A bit of wrestling with Captain Kid each evening - including some handstand-play (all at her behest I hasten to add), and the day to day ordeal of carrying Flash around (18 months old but with the mass of a small planet!), ensures that rest does not mean 'do nothing'.
Flash can actually walk/waddle pretty quickly when she wants to and will make a break for it especially near roads and stairs or any other clear and present danger. In fact she floats like a ninja and silently moves off in the blink of an eye. Thus I am proficient in sprinting short distances and scooping up a child shaped object. I am sure paleo-dude mastered a similar skill!
On the fitness front, I have found that performing freestanding headstands has had a fantastic carry-through to my handstands - something I was not anticipating. I was actually worried that headstands would ruin my handstand but have found quite the opposite. Some of my handstands have been static for up to 20 seconds which is a record for me.
This is also testament to non-specific and cross training. Being a 'generalist' does not mean being bad or average at lots of things. Gymnasts show that you can excel in many areas as long as you take time to explore the limits of your ability and the movements available to you.
Above all, LEARN to listen to your body.
The rest will do me good. I allows me to mentally recharge and I am already looking forwards to a workout on maybe Sunday evening and/or Monday. After a rest period I always get back in to workouts using sprint work. It is such a fundamental movement and easy to perform. Five or so maximum-speed sprints with around 10s rest gives you a massive bang-for-you-buck. I feel it in my arms and shoulders as much as my legs as each limb is forced piston-like to drive me forwards.
Of course with the Lau Gar classes I was never idle in my week off (and nor should you be!). A bit of wrestling with Captain Kid each evening - including some handstand-play (all at her behest I hasten to add), and the day to day ordeal of carrying Flash around (18 months old but with the mass of a small planet!), ensures that rest does not mean 'do nothing'.
Flash can actually walk/waddle pretty quickly when she wants to and will make a break for it especially near roads and stairs or any other clear and present danger. In fact she floats like a ninja and silently moves off in the blink of an eye. Thus I am proficient in sprinting short distances and scooping up a child shaped object. I am sure paleo-dude mastered a similar skill!
On the fitness front, I have found that performing freestanding headstands has had a fantastic carry-through to my handstands - something I was not anticipating. I was actually worried that headstands would ruin my handstand but have found quite the opposite. Some of my handstands have been static for up to 20 seconds which is a record for me.
This is also testament to non-specific and cross training. Being a 'generalist' does not mean being bad or average at lots of things. Gymnasts show that you can excel in many areas as long as you take time to explore the limits of your ability and the movements available to you.
Above all, LEARN to listen to your body.
Friday, 21 November 2008
Accelerator Workout 2
Today I went for another quick 'accelerator' workout. It was cloudy and cool. Only the sprints were performed outdoors.
Again the aim of the session is to perform the positive phase of the exercise as fast as possible. REALLY accelerate against the resistance.
Warm Up (5 mins)
Main (10 Mins)
1) Four-Way Sprints
2) One Arm Dumbbell Snatch
3) Bent Over Rows
One 'pass' through each of these exercises constitutes a set.
As usual I finished with a bit of skill work - a quick planche and lever. Such work is not necessary as part of my workout, it is purely to fulfill a desire I have to achieve some gymnastic skill!
That evening I headed to the local climbing wall for some longer 'route work' (up 15m walls).
Again the aim of the session is to perform the positive phase of the exercise as fast as possible. REALLY accelerate against the resistance.
Warm Up (5 mins)
Main (10 Mins)
1) Four-Way Sprints
2) One Arm Dumbbell Snatch
3) Bent Over Rows
One 'pass' through each of these exercises constitutes a set.
As usual I finished with a bit of skill work - a quick planche and lever. Such work is not necessary as part of my workout, it is purely to fulfill a desire I have to achieve some gymnastic skill!
That evening I headed to the local climbing wall for some longer 'route work' (up 15m walls).
Thursday, 20 November 2008
The Road to Anhedonia
There is something quite invigorating about an 'outdoor workout' - whether it is running through the woods or over hills as opposed to a treadmill, or swimming in the seas and rivers rather than an indoor pool. It feels somehow more 'organic' and refreshing.
My workouts involve a variety of exercises and modalities and are kept brief and vigorous. I use compound movements that I believe reflect the play of children and the skills of a warrior (....ok there is a bit of poetic licence there!).
My food is real food- that which you would recognise in its 'original' form. It is now approaching winter so I have cut back on my fruits and am consuming more flesh and fat, more nuts and more winter vegetables. Come spring, fruit will be back on the menu, along with salads...but for now I try to follow mother nature's menu.
On leaving the gym the other day I was struck by the stern faces all around. I could see excessive effort and training to failure from some individuals, and a more sedentary 'going through the motions' from others. Most of the people there were in the gym before my arrival, and were still there after I left. Jeez they looked miserable.
And why wouldn't they be miserable? When I think back, I too was in that same situation but two years ago. However on this day I had been training outside bathed in sunshine under a blue sky- the thought of which brings a smile to my face. It was pleasantly cool. My routine was demanding, novel, fun and varied enough to sustain interest and commitment.
The other day I walked out of the gym smiling. I loved the workout - and strode back to work with my head held high in the warming sunshine, feeling relaxed and ready for anything. That evening I ate a meal which left me with a similar feeling of satisfaction.
My diet contains novel cues to the time of year/seasonality. As such it has in-built variety and is always tasty/flavoursome. I look forwards to eating. I enjoy my food. I eat without guilt or gluttony. There is no post-prandial low. No bloating or sluggishness. No sickly sweet protein shakes to imbibe.
I write these words simply to illustrate to myself more than anything that there is 'another way'. That health and fitness should be stimulating and rewarding. Not draining and mundane. Modern dietary and fitness advice leads to anhedonia.
We seem to have reached a point in exercise where we can never do too much. Conversely, our diet has reached a point where we can never eat to little. I can look back and see my journey to this point. A bit of me longs to have found the paleo way much sooner, but you can't change the past. I am just happy to be at a place where I am excited about my next workout rather than fearing that I didn't work hard enough in my last one. I am happy to be in a place where several days between workouts is intuitive rather than a source of stress less my muscles begin to atrophy. I am happy to be in a place where food is a pleasure in which I can indulge rather than a battle ground.
The biggest challenge for me was to let go of my previous convictions with relation to diet and exercise. If it was tough (chronically so), then it must be good. "That which does not kill us makes us stronger...!" I refused to see how bad the traditional model was. It was only with a bit of personal experimentation that I eventually succumbed to letting go of what I knew, and tried a something new.
I am determined not to be so closed-minded in future. We all seek confirmation bias. Having said that, I don't see anything better to paleo coming any time soon...
...the worst mistakes are truly those repeated.
My workouts involve a variety of exercises and modalities and are kept brief and vigorous. I use compound movements that I believe reflect the play of children and the skills of a warrior (....ok there is a bit of poetic licence there!).
My food is real food- that which you would recognise in its 'original' form. It is now approaching winter so I have cut back on my fruits and am consuming more flesh and fat, more nuts and more winter vegetables. Come spring, fruit will be back on the menu, along with salads...but for now I try to follow mother nature's menu.
On leaving the gym the other day I was struck by the stern faces all around. I could see excessive effort and training to failure from some individuals, and a more sedentary 'going through the motions' from others. Most of the people there were in the gym before my arrival, and were still there after I left. Jeez they looked miserable.
And why wouldn't they be miserable? When I think back, I too was in that same situation but two years ago. However on this day I had been training outside bathed in sunshine under a blue sky- the thought of which brings a smile to my face. It was pleasantly cool. My routine was demanding, novel, fun and varied enough to sustain interest and commitment.
The other day I walked out of the gym smiling. I loved the workout - and strode back to work with my head held high in the warming sunshine, feeling relaxed and ready for anything. That evening I ate a meal which left me with a similar feeling of satisfaction.
My diet contains novel cues to the time of year/seasonality. As such it has in-built variety and is always tasty/flavoursome. I look forwards to eating. I enjoy my food. I eat without guilt or gluttony. There is no post-prandial low. No bloating or sluggishness. No sickly sweet protein shakes to imbibe.
I write these words simply to illustrate to myself more than anything that there is 'another way'. That health and fitness should be stimulating and rewarding. Not draining and mundane. Modern dietary and fitness advice leads to anhedonia.
We seem to have reached a point in exercise where we can never do too much. Conversely, our diet has reached a point where we can never eat to little. I can look back and see my journey to this point. A bit of me longs to have found the paleo way much sooner, but you can't change the past. I am just happy to be at a place where I am excited about my next workout rather than fearing that I didn't work hard enough in my last one. I am happy to be in a place where several days between workouts is intuitive rather than a source of stress less my muscles begin to atrophy. I am happy to be in a place where food is a pleasure in which I can indulge rather than a battle ground.
The biggest challenge for me was to let go of my previous convictions with relation to diet and exercise. If it was tough (chronically so), then it must be good. "That which does not kill us makes us stronger...!" I refused to see how bad the traditional model was. It was only with a bit of personal experimentation that I eventually succumbed to letting go of what I knew, and tried a something new.
I am determined not to be so closed-minded in future. We all seek confirmation bias. Having said that, I don't see anything better to paleo coming any time soon...
...the worst mistakes are truly those repeated.
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