Yesterday was fun. I played beach ultimate and discovered that the beach is a great place to do plyos and other high impact exercises if you don't want to put the beating on your joints. I did some flying burpees specifically. I don't recommend doing them when you are trying to play as they sap your strength, but hell yeah.

Kettle Bell workout

Thanks to Dan, I am now a guest poster on this blog. I will be posting workouts that I think turned out particularly well.

Last night I did a Kettlebell routine that worked out quite nicely. There were 4 people involved, so we used two kettlebells (kbs), 40 and 45 lb because that's all we own. You will need to adjust the weights depending on your strength level.

First off, we did 2 rounds of 10 kb exercises, alternating one minute on, one minute off. I think this worked better than one minute on, 30 seconds off because it gave more recovery time so we could work harder each minute we had on.

After a 1 mile warmup jog

The first round through we did these 10 exercises:

One arm swing (hold kb in one hand, bend knees, and swing back between your legs, then forward until kb is horizontally out in front of you. Switch hands while kb is at apex of swing, then back down between your legs. Repeat, switching hands each swing)

Two arm swing (same motion as one arm swing, but hold with both hands for entire time. Bending knees is imperative so that you do not hit yourself with the kb)

Figure eight (forward) (Hold kb in right hand, legs shoulder width apart, knees slightly bent. Swing from front to back between your legs on an angle so that it ends up behind your left leg. Grab the kb with your left hand, release with right. Swing it around your left leg from back to front, then back between your legs so that it is behind your right leg. Grab with right hand, repeat. This is much easier than it sounds, just be careful not to hit the kb into your legs)

Figure eight (backward) (same idea, but swing the kb between your legs from back to front)

Figure eight with stop (forward) (same form as the the normal figure 8, but when you bring the kb around the outside of your leg back to front, pull extra hard and swing the kb up to your chest. Catch the kb around the bottom in free hand, hold for half a sec, then release and continue)

Figure 8 with stop (backward) (Same idea, but when you bring the kb through your legs to the front, swing it up to your chest for a brief stop, then drop it down behind your leg to continue the figure 8)

Side to side swing (hold kb in both hands, elbows bent. Swing the kb from side to side using your abs to stop the swinging motion. This should be difficult.)

Triceps extensions (hold kb in both hands by sides of the handle. You should hold it "upside down", with your thumbs near the bell, palms pointing to the top of the handle. Lift kb up over your head until it is behind your head, with a 90 degree bend at the elbow. Extent arms up to vertical lifting the kb, then lower to horizontal again. Repeat)

Clean and Press (Place kettle bell on ground, grab in one hand, bend knees. Straighten legs and pull on kb in one motion, swinging it to the clean position and press until above your head. You can do this in one or two motions, depending on weight and skill level)

Goblet sqat, with 30 sec squat hold after the minute of squats (hold kb in both hands at your chest while you do the squats. Hold kb in whatever way you find comfortable)

We took a 5 minute break for recovery and water, than did the same thing again with two minor changes: During the first two figure eights, we walked, moving forward or backward with the direction of swing. This is easier on the arms, but harder on the legs and cardio, it was a nice switch. Then we switched the "side to side swing" with an "around the world", i.e, swinging all the way around your body, switching directions halfway through the minute. This was done out of necessity because our arms couldn't handle the side to side again.

Following this we had another 5 minute break, followed by a set of 5 exercises, again 1 minute on, 1 minute off:

-1 arm jerks (hold kb at shoulder, palm forward, kb resting against the outside of your arm and shoulder. Bend knees slightly, explode up to vertical, form like a shoulder press, but with explosiveness)

-1 arm chest press with extension (like bench, laying on the ground, but with 1 arm at a time, and rolling up to the off side shoulder to get extra extension)

-Circle the head (Hold like you would for triceps extension and bring the kb around your head in a cirle. Go slow enough to ensure you don't hit yourself in the face)

-Archer (stand sideways like you were going to shoot a bow, swing the kb from hanging position in an arc up until your arm points out straight, then pull straight back to your shoulder like drawing a bow. Pause half a sec when drawn all the way back, drop down to hanging, and repeat)

-Chicken Wings (hold kb in both hands by side of handle in front of you. Let it hang with loose arms. Then lift kb straight up until your hands are just under your chin. Your arms should be folded horizontal to the ground at this point)

This was followed by a 2 minute break, then 4 times through medicine ball throw. Place two medicine balls (we use 10 and 12 lb balls) on the corners of a ~15 foot square. Start at one ball, have your partner start at the opposite corner. Then pick up the ball, swing it from your side and throw it to your partner. He catches the ball, places it down when he's standing, and runs to the next open corner. Meanwhile, you run to the next ball, and throw that one. This should leave an endless succession of balls to throw (always diagonally across the circle). Do this for one minute, then catch for your partner.

After a 2 min rest. Repeat again but throw from your other side, and you'll be going around the square in the opposite direction. Do 2 more times, for a total of four, but the last two will be chest passes, instead of side throws. Chest pass across the circle, then side shuffle to the next ball. Only the thrower needs to shuffle, the catcher can just run to the next corner.

Stretch and relax, you're done. If you have any thoughts on how to make this harder, new ideas to change it up, please let me know. I'm always looking for new ideas.

I've been making excuses for not doing my workouts. Getting a new job being the primary one. That being said, I have continued doing the nightly workout sets. The point being if you make a commitment, stick to it.

Fatigue

In my opinion, if a workout doesn't leave you having trouble moving then you didn't do it right, or you didn't challenge yourself. Pushing yourself to the limit is how you really get better. Its up to you to do it and it is very hard to motivate yourself to do that on a constant basis. Find a support system. Someone who wants to be dead with you and hold them accountable. You will find that they will hold you accountable. My best workouts happened when I worked with people who don't accept quitting who demand you finish what you start and they expect the same from me. Find a partner or group that will push you and expect you to push them. If you can motivate yourself to that level on a daily basis then more power to you, but you may just find that other people can help you push yourself further.


From Gym Jones: Hard Work

Cardio

Today I helped a friend move, followed by 2 hours of beach ultimate and tonight our obligatory push-ups, sit-ups, and squats (were at 11 now). I know for most of you this isn't a helpful workout, but let me tell you, I am wrecked. Heavy lifting for hours followed by trying to run in the sand is brutal.

Which leads me to a good topic. Cardio is an important part of a successful workout program. Getting your heart rate up and depriving your system of oxygen by using it all forces your body to become more efficient with its oxygen. For some the traditional cardio regime can be boring (I hate running and other boring, monotonous, repetitive exercises) so I recommend finding an alternative. For me, playing ultimate provides me with one alternative. Designing your workouts to be continuous and rigorous is another alternative. Rather than taking breaks between sets, try to do continuous exercises for 10 min at a time and take a short break before doing the next 10 min. If you can go longer than 10 min then more power to you. This is a very difficult method of exercise. One such program is already designed. This workout is brutal, but achieves that goal: Spartacus Workout. Also if you are advanced in your workout program the 300 Challenge is real brutal in the same respect. Both of these can be modified to fit your fitness level, but the idea is to go non stop. Of course if you enjoy running or rowing, both of those are excellent sources of cardio. I prefer rowing as I have bad knees. I generally don't enjoy stair machines, stationary bikes and ellipticals as they don't work me as hard as rowing.

So in summary, cardio: do it.

So with my move and all I haven't been keeping up with my workouts like I should. Merely doing the nightly pushup, situp, squat routine. Today I did a light reacquaint yourself workout. Later I will also do the night time routine as well.

Todays work:


10 burpees (not hard, just reminding myself what its like)

then with a 45 lbs kettlebell
10 two arm swings
10 one arm swings alternating hands
10 figure 8s (1 full rotation = 1 rep)
10 chicken wings (hold the weight between your legs and pull it up to your chin)
10 squats (hold the weight between your legs and squat till the weight barely taps the ground)
10 one arm triceps extensions (each arm)
10 one arm biceps curls (each arm)
10 oblique swings (hold the kettleball in front of you with both hands and swing it from side to side as fast as you can, 2 swings getting back to where you started = 1 rep)

Again this was a light workout. If you don't have access to a kettleball, you can improvise using a dumbbell or all kinds of other things that have handles. Make sure you use a weight that makes sense for you. Most people won't be able to use a 45 lbs kettlebell.

Links

So, if you look to the left you will see a very short link list. I'm sure this will grow, but for now, let me explain the 2 that are there. The link called Gym Jones is a link to the gym where the actors from the movie 300 trained. Gym Jones is run by a guy named Mark Twight. This site is a source of my inspiration. I really like the philosophies and attitudes there and I refer to it constantly to keep myself motivated. I used to base a lot of my workouts on things they did, but have moved away from that. It is still a great resource and I recommend reading what Mark has to say.

The second link is to crossfit. The style of exercise is very similar to what Gym Jones preaches, but the site is more informative and has more resources. There are differences, but both sites are valuable and should be consulted. If you have any suggestions for links and such, please make them. I am always interested in more knowledge.

Dan

I will do my best to post my physical activity on a somewhat day to day basis. This will help me stay focused and give you the reader sample workouts.

Right now I am limited in my resources and time, so my workouts will be lacking.

I recently instituted a daily ritual of doing a set of pushups, a set of situps and a set of speed squats every night before I go to bed. This is not my workout by any means. Its merely something extra to keep me focused and on task. My girlfriend who hates working out has joined me and I think this is a good way for her to get some extra fitness in. In any case. We started small with sets of 8 of each. Every week starting on Sundays we will be adding one rep to each set. We are currently doing sets of 10. I would like to incorporate pullups, but currently don't have a pullup bar. I see this evolving over time to more difficult exercises, but in the mean time it is just situps, pushups and squats.

*Update: My girlfriend Mallory has informed me that she doesn't hate working out. "I'm just not down with the gym and that kind of thing."

In the Beginning

I want to start by talking about what it takes to achieve certain goals. First, you need to know what goals you are trying to accomplish. I personally work out for a couple of reasons. 1) I want to be able to play ultimate and 2) I simply feel better when I work out than when I don't. Concerning the first reason, I have long term injuries that if left unattended would leave me very immobile and I would have a hard time walking, much less playing ultimate. Eventually I will have to give up ultimate completely, but in the mean time, I will do what I can to make sure I can still play.

So what are your goals? For some it may be just trying to look better. If that is you, then the things I have to say probably wont do you as much good as what other sources have to say. If you are interested in being mobile for sports, generally stronger, have better health, etc., then my information might be beneficial. I function with the basic concept of functional strength. In other words, does what I am doing help me live my life easier/do the things I want to do?

In order to play ultimate I also need to keep my weight down. This is determined, in a very large part, by diet. For me this is the hardest part of the whole thing. I love eating and eating good food. I don't stay focused and often times eat much more than I need. There are a number of theories about diet out there. Some say not to eat carbs, others say just count your calories, and yet other say go primal and eat like a caveman. You need to do some research and make a decision about what you are ok with. In the end if you dont like it you wont do it. So choose something healthy and stick to it. There are a ton of resources out there on the internet. I am not a nutritionist so I will not be making recommendations. Do the research and decide for yourself.

So, working hard and eating right are the key. Simple, but oh so hard to do. Find a program (or make one), stick to it and you will succeed.