Wednesday, December 31, 2008

Happy New Year!


Rest Day, stretched for approx. 30 minutes while at work.

Tuesday, December 30, 2008

Back on it

...but a little sore and somewhat overdone.

Monday 12/29/08

Approx. 35 minutes of stadiums at UNF. These sucked today, as was to be expected from the weekend.

Later in the day...
Tuck planche holds: 10x6 seconds
Tuck front lever PU's: 6x3
Hollow rocks and arch rocks: 4x15 of each

One-arm push-ups: 3x5
One-arm ring rows: 3x5

Back lever holds: 10x6 seconds
L-sits on floor and parallettes: 10x6 seconds

Strong strength workout today, made up for the poor stadium runs done earlier in the morning.

Tuesday 12/30/08

Boxed 12 - 3 minute rounds. Felt fairly week and pretty sore from yesterday; legs from the stadiums, upper body from the gymnastics.

Later in the day...

PPPU's: 6x5
Tuck front lever holds: 10x6 seconds
Standing wheel rollouts: 4x6

Full ROM HSPU's: 3x3 performed two sets on parallettes and one set on bricks (much harder on parallettes)
L-sit pull-ups with 45lbs. weighted vest: 3x3 (one set on 2"diameter rope, one set overhand, one set underhand)

Straddle L-sits: 10x6 seconds
Back lever holds: 10x6 seconds

Earlier in the day I felt run down, out of energy and like just plain crap. I didn't really want to do two workouts today, let alone two "metcon or cardio" workouts two days in a row. But, if anything, today once again proved that I just don't need all that cardio. I know I certainly don't like the feeling of being "run down" all the time. On the other hand, both strength workouts, (today and yesterday) were surprisingly strong though. My planche holds were solid yesterday which I wasn't expecting given the poor performance and results towards the end of last week. After this week, I will have completed four straight weeks of a M/T/TH/F schedule of the gymnastics progressions, which means I am half way through the 8 week cycle. At the end of the 8 weeks, I'll see how I feel and if I need to tack on 2 or 4 extra weeks at the current progressions but, I'm really hoping not to. The next cycle won't change much, just the hold times go up and the sets come down (I still have to get to a total of 60 seconds, hence the 10x6 I always post). I may also increase either the sets or reps for the dynamic movements, i.e. HSPU's, rows, CU's/PU's, etc. Workouts should get shorter though. Right now I average just over an hour, but I still feel less drained and have way more energy than when doing crossfit stuff or other various metcon/cardio workouts. Tomorrow is for sure going to be a rest day, I'm at work anyhow.

Sunday, December 28, 2008

Holiday rut

Friday 12/26/08


Tuck front lever holds: 10x6 seconds
PPPU's: 6x5
One arm wheel rollouts: 4x3 (each arm)

Inverted PU's: 5x5
PPPU's on rings with feet on box: 5x5

Back lever holds: 10x6 seconds
V-sits on parallettes: 10x6 seconds

Strong workout today, some soreness came on later in the day.



10 - 100m sprints with 3 minutes rest between. Practiced free standing handstands.

This day's workout was not that good. Too much drinking the night before and not enough good sleep. My body is feeling the effects of too much training and not enough rest/recovery; fairly swollen and hypertrophied.


Rest day.

Tried to get lots of sleep. I ate a bunch of sweets today as tomorrow I am back to sound nutrition, training and hopefully better rest. I think most of all of the holiday partying is over. Possibly one more to go on New Year's Day, but I think I'll keep it in check that day.

Thursday, December 25, 2008


Tuck front lever PU's: 6x3
Tuck planche holds: 10x6 seconds
Hollow rocks and archer rocks

OAP's (assisted): 3x3 each arm
RTO Dips: 3x3

Back lever holds: 10x6 seconds
L-sits on the rings: 10x6 seconds

Workout was weak today but that was to be expected. It was also interrupted by a call.

Wednesday, December 24, 2008

A little behind


Tuck planche holds: 10x6 seconds
Tuck front lever PU's: 6x3
V-ups and supermans: 4x15 of each

One-arm push-ups: 3x5 each arm, assisted
One-arm ring rows: 3x5 each arm, assisted

L-sits on ground with various hand positions: 10x6 seconds
Back lever holds: 10x6 seconds

One-leg squats: 1x3 at body weight, 1x3 at 25lbs, 1x3 at 45lbs.
One-arm clean and jerks: 1x3 at 65lbs, 2x3 at 60lbs.


PPPU's: 6x5
Tuck front lever holds: 10x6 seconds

Full ROM HSPU's: 3x3
45lbs weighted vest L-pull-ups: 1x3 on 2" rope, 1x3 palms facing away (PU's), 1x3 palm facing towards (Chin-ups)

72lbs. kettlebell swings: 5x5
Back lever holds: 10x6 seconds
100lbs sandbag shoulder 4 reps, 2 each side: 5x4

12/24/08 Christmas Eve

Box twelve - 3 minute rounds with one minute rest in between with core work.
30 minutes of handstands following.

Great workouts, all of them. The hardest workout was definitely Monday. The planche holds were fairly weak and my balance was off, probably due to poor sleep the night before and anticipation of a call. Yesterday's workout was great. The kettlebell swings were strong and solid and the sandbags lifts just felt...strongmanish. My wrists and forearms towards the end of the workout were in some pretty good pain, had to take a cold shower following, wasn't fun. Today's workout was by far the best. This is the first time that I have done a "cardio-like" or "metcon-like" workout in about a week and half, and all I did was box. Today's workout was proof (to me at least) that one does not need to do that much cardio or endurance training. I have been solid on my gymnastics strength stuff and and other max strength endeavors. Also, to note, when I was doing the crossfit WOD's religiously (yes, there will be a post on this subject soon) my weight was up, my body was chronically sore and noticeably hypertrophied. Yesterday, I got on the scale and my weight is down a few pounds, I'm not sore and/or overtrained, my energy level is up and I am simply just kicking ass. My nutrition is so dialed in and I can truly feel the difference. I mentioned last week that I was going to post an article on nutrition and have not gotten around to doing so yet, but it will come, it is the holidays! Speaking of holidays, for the next few days or so, nutrition is going to be... off the mark to say the least. I plan on eating good holiday food, fudge, cookies, pastas, honey baked hams, etc, etc, etc... oh, and yes, lots of wine, probably more than what is considered good for me, but, oh well, that's what the holidays are for. I will, however, try to get a good workout in tomorrow while at work. Whatever the case, I'll post something. Happy holidays!

Sunday, December 21, 2008

Rest Day

Last workout of the week



Skills: 30 minutes of handstand practice: 10 minutes of free standing handstands, 10 min. of handstands facing wall and rolling out, 10 min. of handstands on parallettes.

Deadlift: 1x5 at 135lbs., 1x5 at 185lbs., 1x3 at 225lbs., 1x3 at 245lbs., 1x3 at 265lbs., 1x3 at 285lbs, 1x3 at 305lbs. All sets and reps were with overhand grip.

Single arm kettlebell presses: 1x5 at 35lbs. each arm, 6x3 at 53lbs. each arm.

10-100m sprints at UNF. Practiced handstands between sprints.

Friday, December 19, 2008

2 Great workouts at work



Tuck planche holds: 10x6 seconds
Tuck front lever PU's: 6x3
Standing wheel rollouts: 4x6

RTO (Rings turned out) dips: 3x3
OAC/OAP: 3X3 each arm

Back lever holds: 10x6 seconds
Headstand leg raises: 5x5
Hanging leg raises: 5x5



PPPU's: 6x5
Tuck front lever holds: 10x6 seconds
Kneeling one-arm rollouts: 4x3 each arm

Pseudo planche ring push-ups: 3x5
Inverted pull-ups: 3x5

Ring L-sits: 10x6 seconds
Back lever holds: 10x6 seconds

Wednesday, December 17, 2008

Warm and Sunny day in Florida

...which is why I love to train outside whenever possible. For me, training in the natural environment as opposed to in a globo-gym like setting is the way to go. I love playing fields; soccer fields, football fields, baseball fields, you name it. Something about the playing field takes me back to my youth, the smell of the grass, the feel of the air and the openness to run, jump, twist, turn and perform other athletic movements that have become so foreign to most of us adults. I try and get out of the gym atmosphere (my garage is the only inside gym I train at) whenever I can and act like a kid again.


Sprint 400m one time
Sprint 300m two times
Sprint 200m three times
Sprint 100m four times

I rested 3 minutes between EACH sprint. During those three minutes I worked on handstands in the open field. Even with two straight days of gymnastics work and lot of stress on the wrists, forearms and shoulders, the handstands were very solid. Every few months I begin to feel a new "movement" or position I SHOULD be in when performing handstands and other gymnastic skills. I felt that new "movement" today and my handstands are really starting to come around. I am building tremendous strength throughout the shoulder girdle and my body weight (in certain progressions) is becoming easier and easier to throw around.

As far as rest and recovery go, I have been very lucky. The last two shifts (48hrs) that I have worked, my busy rescue unit has been, to say the least...not so busy. I've ran a total of two calls, no transports and have slept all night both nights. This, of course is following a full moon (for all you superstitious folks out there) where we had our assess handed to us with call after non-sense call. As I stated earlier in the week, this was the first of 3 straight 48hr shifts I have scheduled. I'll be back at work tomorrow and Friday with my next day off not until Saturday.

Tuesday, December 16, 2008

Overtime workout

...still going good. Two workouts in a row while at work with no interuption by calls.


PPPU's: 6x5 with various hand positions
Tuck front lever holds: 10x6 seconds
Hollow and arch rocks: 4x15

Full (ROM) HSPU's on parallettes: 3x3
L-sit PU's: 3x5

V-sits on parallettes: 10x6 seconds
Back lever holds: 10x6 seconds

Monday, December 15, 2008

Good start to an upcoming grueling schedule

Saturday 12/13/08

Rest day today, at work at the fire station.

Sunday 12/14/08

Box 12 - 3 minute rounds with 1 minute rest between rounds. The 1 minute of rest was actually spent doing core work and L-sits.

Later in the day: 10 - 100m sprints with 3 minutes rest between sprints. During the 3 minutes of rest, I worked on free standing handstands and L-sits with various hand positions. Sprints were done on the track at UNF.

Monday 12/15/08

At work at the station today but was able to get a workout in.

Tuck planche holds: 10x6 seconds
Tuck front lever PU's: 6x3

One-arm push-ups: 3x3
Archer rows on rings: 3x5 each arm

Tuck back lever holds: 10x6 seconds
Straddle L-sit: 10x6 seconds.

Strong workout today. The two days of rest from the strength stuff really helped. I'm going to try and adhere to the Mon, Tues, Thurs, Fri schedule for strength with Wed, Sat and Sun off for recovery. Anyhow, after the workout, I felt extremely refreshed and energized. I'll see how the rest of the week goes as I am going to be at work for the next 6 of 8 days (all 24 hr shifts) SUCKS! I'm going to try and keep the nutrition dialed in over the next week of continuous work. I haven't had alcohol (even wine!) in over a week and it looks like I've probably got another week to go before I do have some. I'm going to try and limit the sugar intake to just in the coffee and will simply try to load up on fats (good ones) lots of meat and lots of veggies. This is not just for performance, but also to stave off sickness. Personnel around the fire station have been getting sick and I have to make sure I don't! Would hate to feel like shit for the holidays! I am going to try and post some thoughts on nutrition (my philosophy) over the next few days or so. Other than that, I'm really hoping for a good night sleep tonight, as sleep has been poor lately (due to work).

Friday, December 12, 2008

Light warm-up

Pseudo planche push-ups (PPPU's): 6x5
Tuck front lever holds: 10x6 seconds
Weighted back extensions: 1x6 with 25lbs, 1x6 with 35lbs. 2x6 with 45lbs.

Elevated planche push-ups on rings: 5x5
Inverted pull-ups on rings: 5x5

Back lever holds: 10x6 seconds
Headstand leg raises: 5x5
Hanging leg raises: 5x5

Another strong workout today. As always (or most times with strength workouts) rest was approximately 3 minutes between exercises and all were supersets. Supersets save a tremendous amount of time and provide great benefits.

Thursday, December 11, 2008

Another workout and some thoughts on contrast showers

Two workouts today, had a lot of time on my hands

Box: twelve-3-minute rounds with one minute rest between rounds.

Later in the day worked some gymnastics progressions.

Tuck planche holds: 10x6 seconds.
Tuck front lever PU's: 6x3

RTO (Rings turned out) dips:3x3
OAC/OAP (One arm chins/pull-ups): 3x3 each arm

Tuck back lever holds: 10x6 seconds.
V-sit holds: 10x 6 seconds.

Then worked handstands for 30 minutes. 10 minutes free handstands on floor, 10 minutes free handstands on parallettes, 10 minutes handstands facing the wall with roll out.

Felt pretty good after the workout today. Had to take a cold shower immediately following the gymnastic stuff as I am a little sore from the other day and definitely don't want to be too sore tomorrow.

I've researched lately that cold showers, ice baths (eh, not for me) and contrast showers (hot then cold) are great for recovery. After a few months of trial and error with these I find this to be very true. Though, the one that works the best for me are the straight cold showers RIGHT after a workout (especially a strength workout). They're hard to do during the winter months (yes, even in Florida) but are very effective for staving off DOMS, at least for me anyway. The contrast showers are nice. I usually do those in the morning (without a workout) or on rest days. Basically, turn the water up as hot as you can stand for approx. a minute or two, then turn the water down to as cold as you can stand for about the same time. Rotate through this about one or two more times and you're done. Pretty effective. I've never tried the ice bath thing though. Too much time and effort and I don't consider myself that elite...or insane!

Wednesday, December 10, 2008

Home workout

Rest day for me today, at work at the fire station.

Home workout for those that are interested:

5 push-ups
10 sit-ups
15 air squats

Repeat this rotation as many times in 20 minutes. Go as hard as you can. Workout is NOT meant to be a "jog" hence an easy steady pace. Go all out!

Tuesday, December 9, 2008

Returning to gymnastics progressions

Monday 11/08/08


Ten - 100 meter sprints with 3 minutes rest between sprints. During the rest period, I worked on handstands and free standing handstand push-ups (HSPU's). This workout was done barefoot in the grass at UNF stadium. Sprints felt fast and handstands were strong and solid today.

Later in the evening I did supersets of:
Straight arm tuck planche holds: 10x6 seconds and
Tuck front lever pull-ups: 6x3.

I would hold a planche, rest for approx. 90 seconds, do a front lever pull-up, rest for 90 seconds and repeat the sequence. These, like the workout earlier felt extremely strong and I wasn't beat down after either today.

Tuesday 11/09/08


Pseudo planche push-ups (pppu's): 6x5, rotated fingers facing forward, backward, and on dumbbells. Supersetted with:

Tuck front lever holds: 10x6 seconds. The last four sets of the lever hold, I supersetted with: Standing wheel rollouts: 4x6

Tuck back levers: 10x6 seconds, supersetted with:

L-sits on parallettes: 10x6 seconds

Full range of motion (ROM) HSPU's on parallettes: 3x3 supersetted with:

L-pull-ups: 3x3. Did first set of pull-ups on 2" manila rope, second set overhand on pull-up bar and third set underhand on PU bar.