Oh! My Aching Body"

When I got up this morning, I couldn't believe all the muscles I discovered yesterday. They were screaming at me. I decided Bikram Yoga was what my aching bod needed the most. 90 Minutes of yoga @ 105 degrees F. was just what I needed to loosen up and stretch out my muscles. I felt really good afterwards. Bikram Yoga really compliments my strength training. I'm really looking forward to next week, especially next weekend...I'll be heading to Blue Mounds in southern Minnesota for a weekend of rock climbing with a climbing group from the Minnesota Rovers.

In Strength

"Kinetic Edge Beatdown"

Kinetic Edge Performance had planned an outdoor bodyweight excercise class at the Catherdral today..Cancelled because of the weather. Bummer, I was really looking forward to an outdoor "Survivor" style class. Needless to say they had a killer bodyweight workout at KE's gym. It was an intensely brutal circuit, including Jail-house Push-ups, squat lunges, lizard crawls, frog hops, squat jumps, Fireman Push-ups and Wind sprints (Outside). 4 Sets of 4 Killer rounds. THEY really out did themselves, what a beatdown. They are still going to plan for outdoor beatdowns. I never realized the insane bodyweight excercises until I hopped like a frog and lizard crawled back and forth across the gym 4 times. I felt great after the work-out, but crashed for 2 hours when I got home.

In Strength

Quote

Wisdom is knowing what to do next, skill is knowing how to do it, and virtue is doing it.

-Anonymous

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"Daily Pull-Up Training"

The best way I've learned to train for pull-ups is a technique called "Grease the Groove", by Pavel. The technique is not to work to failure but using low sets (1 to 5 pull-ups) and as many times as possible during the day. As I mentioned on an earlier Blog, I had my guys at work set up a 10 foot pull-up bar, between Bay 1 & 2. So heres how I grease the groove efficiently at work. Everytime I enter a Bay, I do my pre-determined pull-ups set, everytime I leave the Bay, I do the pull-up set again. I started that a week ago and quickly began to wonder just how many pull-ups were going down in a day at work. So I decided to chart them. Monday through Thursday light days and Friday heavy day.

4-23-09 Thursday 23 Pull-Ups
4-24-09 Friday 70 Pull-Ups Heavy Day
Weekend Off

If I can stay focused on the GTG approach. I will either completely avoid Bays 1 & 2 or get totally ripped on my pull-ups. I prefer the later. My 15 Pull-Ups in June is coming down !

On a lighter note, some of the guys at work are starting to do random pull-ups between the bays. Setting a good example for others, without even saying a word.

In Strength

AdvoCare

Check this Link Out ! AdvoCare

I just became an AdvoCare Distributor. I've been using their Performance and Nutritional Products for the past couple of years. They have been instrumental in my strength training and nutrition. I am so pleased with the product and quality I decided to sell the product. What better advocate, selling something you really believe in .

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"Quote"

Consult not your fears, but your hopes and dreams. Think not about your frustrations, but about your unfulfilled potential. Concern yourself not with what you tried and failed in, but what is still possible for you to do.

Pope John XXIII

"Pistol Progress"

Doing Pistols properly requires strength, flexibility and balance working together. Bikram Yoga has really helped me on the flexibility and balance components of this difficult excercise. In the past my flexibility was so poor I could not even get into the bottom phase of the excercise, which requires primarily flexibility and balance. Last night I was able to hold this position with both my right and left leg for at least 15 seconds each leg. One step closer to mastering this cool excercise. This is a perfect example strength training and flexibilty training combining to reach the common goal.

In Strength.

"Goals Review & Reset"

Best way to stay on track on goals is to periodically review them and as life is dynamic review & reset them.

2009 Goals Review
1. Do Tactical Strength Challenge 4-4-09 Done
2. Pull-Up Goal of 15 4-4-09 Did 10 Reset for June Testing
3. Side Press 24kg Kettlebell Omitt Goal
4. Pistol (1 leg squat) by 7-15-09 Reset
5. Bend Iron Mind Yellow Nail by 5-24-09 Reset
6. Join Bikram Yoga Done

So 2 out of 6 Goals accomplished and on track or reset for the remaining 4 !

2009 Fitness Goals Reset
1. Do Tactical Strength Challenge in September 2009
2. Pull-Up Goal 15 by June 2009
3.Pistol (1 leg squat) by 7-15-09
4. Bend Iron Mind Yellow nail by 5-24-09
5. Continue Bikram Yoga through 2009
6. Trad Lead Climb this 2009 season.

2009 Personal Goals
1. Get my Son Chris to a healthy base line.
2. Get my business going.
3. Be more out going.

I decided to add Personal Goals as I am finding out that recording goals is helping me acheive them. So why not work on personal goals and just see where they take me.

In Strength

Cragging @ Taylors Falls

Tom & I got out for the first time this year for climbing. We both intend to be Trad Lead Climbing this year, so we need lots of time on the rock. We set up "Piece of Cake" for top rope and we each climbed it a couple of times, then we racked up for mach lead practice. It went really good for both of us, we paid close attention to our placements and stances. Last year I was getting pumped out half way through mach leading, this year no pump, first time out this year.
After about 5 climbs each we went to Tourist Rocks area and practiced setting up anchors, opposed nuts, one hand clove hitches and other general fun trad climbing practice that has to be second nature to us. For the first time out, I'm already better than last year. Practice makes perfect.

In Strength

Tactical Strength Challenge

Wouldn't you know it I woke up with a terrible backache. This morning I made the tough decision to not participate in the TSC. I decided my back is to important to strain, as I always push for the limit. I kept waffling especially after a couple cups of coffee. I decided to go to Bikram Yoga instead and decompress my lower back. After yoga I decided to drop by the TSC as a spectator and watch what I was missing. After watching the deadlifts I knew I made the right decision, theirs always next time. When they announced the pull-ups session my ego got the best of me as my arms didn't hurt. I asked if I could participate in this event only and was given the go ahead. My goal was 15 pull-ups, I counted 11 and failed on 12. The counter gave me credit for 10 to my disappointment as my chin touched the bar but didn't go above the bar. I tied my personal record of 10 pull-ups officially. But thats what goals are for if they were easy it wouldn't be worth while to set goals. So my goal of 15 pull-ups remains. I will re-test in June 2009. The important thing to me is even though I had planned this event in my 2009 Goals. Although I couldn't fully participate my heart was in it and I at least showed up and tried to perform in the only event that would not stress my back.

In Strength

VE Nite

Went to the gym for rock climbing. Met Tom and Cheryl, I decided not to push to hard as I was still aching from Bodyweight Challenge 4 and tomorrow is the Tactical Strenth Challenge. Needless to say my climbing was off. But I have to save myself for tomorrow morning. Still had lots of fun. I bumped into Masuo and Angie and Greg and Amy. It seems like I have more friends now then when I was younger.

In Strength.

Body Weight Challenge 4

Week 4 Benchmark Challenge - To be completed either Saturday or Sunday.
Bodyweight Training 300 workout (300 total repetitions)25 Pushups50 Mountain Climbers (25 per leg)25 V-Ups50 Alternating Lunges (25 per leg)25 Burpees (no pushup / no jump)50 Cross Body Mountain Climbers25 Dips (off box / chair / stairs)50 Squats (Ass must touch 2nd Step) / Knees must lock out*You must complete ALL repetitions of an exercise BEFORE moving onto the next exercise.

My time at a moderate pace 14 Minutes 38 Seconds.
Great excercise circuit to start my day.

In Strength

Body Weight Challenge 3

Week 3 Benchmark Challenge - To be completed either Saturday or Sunday.10 Lunge Split Switches Per Leg5 Hindu Pushups5 Towel Rows (TRX - pick one up here TRX Portable Gym)**Complete as many rounds as possible in 20 minutes
Post your COMPLETED ROUNDS in the “Comments” section below.
Crank it!B-Rad

*Completed 16 Rounds in 20 Minutes.
Really worked up a sweat!

In Strength