Swimming Update

I have completed six (6) sessions of swimming. I have gone twice per week for three (3) weeks. What a difference since Day 1. As you can see in the photo above, I am starting to grow gills! Here are summaries for my last few aqua WOs:

Day 1. 20x 50M. Each separated by 60-sec rest. Total of 1000M.

Day 2. 10x 100M. I took 5 deep breaths at the far side of the pool, and 60-sec rest between each 100M. Total of 1000M.

Day 3. 13x 100M. Rests of 30-60 secs. Total was 1300M.

Day 4. 8x 200M. Rests of 45-60 secs. Total was 1600M.

Day 5. 6x 300M. Rests of 45-60 sec. Total of 1800M.

Day 6. 4x 400M. Rests of 60 sec. Total of 1600M.

I can barely conceive how quickly my body has adapted to swimming. Other veteran swimmers at the pool are more than helpful, giving hints and tricks to us obvious newbies. I've promised myself to concentrate on only one new aspect each time. If I try to bring all the adjustments together at once, my form goes to crap and I start taking in water. I can definitely sense my form getting more efficient. However, I attribute most of my new success to breath control...as odd as that might sound. My short-term goal is to finish 1500M without breaks. I will reach it not by adding total meters, but by decreasing rest periods (in both duration and in number). This is going to be a case of trial-and-error....sink-or-swim....

Exercise of the Week: OverHead Squats

Here's an article originally posted on the CrossFit TriCities website. I am always learning from Jason and Mark. They not only possess the knowledge, but the ability to impart it on others in a motivating and encouraging way.

The overhead squat is a perfect example of exceptional mid-line stabilization and flexibility (amongst many other feats). Here, Dave demonstrates his ability to stabilize 95 pounds over head, which has everything to do with how strong and stable his "core" is. As the load is supported farther away from the hips, the demand placed upon the "core" can be more and more challenging to deal with. Without proper mid-line stability and relative flexibility, this "skyscraper" would collapse.

It's also important to point out that the overhead squat places an incredible demand on our "transverse plane", or the direction in which our body moves when it rotates. There have been a few questions as to why we don't "rotate" in a lot of our movements. Well, we can train the "transverse plane" just as effectively by resisting it, if not better, than rotating with it. What this means for our some of our cyclists is less sway on the bike and more power to the pedals while cranking uphill, and our runners are less likely to lose energy in unneeded body rotation while moving in a straight line (hint: this makes them faster).

We've noticed some issues with mid-line stability over the past week, and especially during yesterday's Fight Gone Bad. This is what we're going to exclusively focus on, to polish up the flaws that we've been seeing (especially during dead lift rooted movements). Passing on the knowledge of what makes our movements efficient, and not efficient, leads to faster times and injury prevention. These issues are a mobility issue, a flexibility issue, or any combination of the two. Learning how to control that mid-line even through stress and fatigue becomes more and more important as the pace increases and the loads go up.

Thanks Jason and Mark!

Here's a CrossFit video of the OHS.

I also found an article from Dan John, a champion Highland Games competitor.

On a personal note: I had been struggling with my OHS form, and therefore abandoned it altogether. I got some great pointers from Jason Homesly who "flipped ON the lightswitch" for me. I'm still working on my flexibility and form, but now I'm doing them regularly. I have gone from a broomstick, to a 45# bar, to now adding some 10# weights. The progression has been slow, but as always...seeing results. I keep repetitions numbers high and weight low, but that's gotta change! My advice: start with ZERO weight and get the form down first. Trust me when I say the feeling of falling over will subside.

Team IronCop shirts!

Our friend Joe G down in central Illinois just had some shirts made up for his IronMan triathlon group. He sent me some photos, because after I learned they had a swine-o-sorts on the back, I had to get one. They'll go great with the Sloppy Hogs adventure racing theme!

Pricing: they're $65 for a tri shirt, and $85 for an elite bike shirt. (I'm not sure what makes it "elite," but it sounds pretty high-speed....haha.)

Joe G has a group of cops running half and full IronMan races. They wanted to race under the same "color" or team. This was their original design. For any of you LE triathletes or bikers, here's the opporunity to join the club and show support for endurance fitness among police officers.

"We have a big race on Juily 6th in Decatur for a fallen ISP Officer Rodney T Miller. We will have 20+ from various agencies wearing these shirts during the race," writes Joe. They're doing great things down in central Illinois.

I've been told there is an order going in for some tech (moisture-wicking) t-shirts also. I'm not really the bicycle shirt wearing kinda guy, so I might be waiting for the tech shirts to come out.

Send me and email or post a comment to this post if you're interested in tacking on an order to Joe G's order being placed sometime SOON within the next weeks.

Stair climbing workouts - Update!

I've fallen down when it comes to adequate planning for the stair climbing workout sessions at Swallow Cliff Forest Preserve. Most of the notices are only one or two days in advance. I will try to be more considerate of your time and committed to planning dates/times in advance.

Today we had a good showing even though there were about 6 absentees (a few regulars I expected for sure *wink*wink). Newcomers Neil K, Rhonda A, and Amy will hopefully become regulars to our group. Rhonda A has made Swallow Cliff one of her staples, so I'm sure we'll see her out again, right?? Amy left with a smile, so that's positive. And Neil requested more days up at Blackwell FP in Warrenville. No problem...we'll get out there again soon!

I love making heads turn with our kettlebells and strange gymnastics. It hopefully gives some ideas of how to incorporate more exercises to get a more complete fitness. If you're by chance one whose head has been turned, shoot me an email or just check the blog for announcements. I learned this blog rates high in a Google search for Swallow Cliff, so maybe we'll get some new blood reading about our localized circuit sessions.

Click on the "Stairs" label link at the end of this post for past postings about these stair climbing sessions.

Historical picture pirated from ChicagoLand Outdoor Nature Knowledge (CLONK).

Date with Ralph

It's ironic that just last night I was talking to Worm about Feel Good Workouts. Worm is a new disciple in a functional fitness program. We got together tonight for a couple rounds of 65# thrusters, inverted rows, dips, and rowing. I been bugging him for a while to drop the curls and bench press routine. I think he's in for the long haul.

And just as I was finishing, Ralph showed up. It wasn't like he just barged in the front door....oh No. It was as if I heard his distinguished loud muffler as he pulled into the driveway. I had plenty of time to scoot out the back door and confront Ralph outside....where he belongs!

I liked the combination of exercise movements: alternating pushing and pulling tasks. The actual numbers were: 5 rounds of 15 thrusters, 10 inverted rows (bar), 5 dips, and 500M row. What made it a great workout was not the fact I barfed. Much like sweat, barf is a poor indicator of work. What barf is a great indicator for is the recency of eating too much Chinese food before a WO!

Poll Question: What kind of CrossFitter are you?

For this most recent poll, I use the term "CrossFitter." CrossFit is one of the most popular web-based functional fitness programs. It brings with it a certain amount of recognition. However, when speaking of CF and functional/practical fitness, it's easy to isolate them as one...much like the brand-stamping battle of Kleenex versus facial tissue, or Xerox versus photocopying. There are other programs out there, but like I said, CrossFit is the biggest. So for this poll, the term "CrossFitter" means a disciple of the CF methodology of complete and practical fitness. Here are some guides for answering the poll question accurately:

Die-Hard Purist: You check the CF website each and every day to find out what Coach's WOD is....and do them RXed. You might belong to a CF affiliate. If not, you most likely have a set of gym rings hanging in your basement. You know a 10-minute FRAN time sucks, even though you might not be under that yet.

Gettin' Militant: You know the functional fitness model is the way to go. You have seen some incredible results from coupling up various exercises, and working at a higher intensity. You know most of the Girls and Heroes. Doing the WOD daily is probably in your future, but sticking to Coach's schedule is not you just yet.

Cherry-Pickin': You know better. You know you should be adding more functionality to your WOs, but just don't for the sake of laziness. But then again, maybe you just don't have access all the equipment necessary to do the WODs as RXed. You probably haven't given up bench presses, curls, or cable push-downs. And damn, those kettlebells are pretty cool!!

Easing into it: Maybe you've read the What is CrossFit article. Maybe all the talk in the gym about higher-intensity circuit training has peaked your interest. Regardless, your WOs are beginning to move from more traditional health club exercises to more total-body movements. Your WOs probably use medicine balls, and maybe have even sprouted with kettlebells. Endless miles of running have been substituted with some shorter duration interval runs...and you like the results so far. Your appetite has been whet.

CrossFit? What is that?: You have no idea what a "thruster" is, do you? And who the hell are Helen, Elizabeth, and Cindy? Don't feel left out if you haven't heard of CrossFit yet. Among the big name health and fitness clubs, the word "CrossFit" is less acceptible than the N-word. There's a threat to million-dollar clubs who can be phased out with a couple hundred or thousand dollars of equipment in a residential basement or garage. You better read the articles on the right column!!

Thanks for voting. It helps us better address the wants of our readership.

Poll Results: Favorite cardio machine?

What's your favorite cardio machine? I have been out of touch with the realities of a health club setting for more than a couple of years. Given that, I estimated what the answers were going to be for this past poll based on what I observe in the basement gym at work, and in the storefront windows of the local fitness clubs I pass in my daily travels.

I almost cannot believe there were ZERO answers to "Elliptical machine." I thought for sure it would be the front-runner. Maybe there has been so much elliptical-bashing among functionalists that the guilt of picking it was too much to bear. Maybe our blog readers are primarily the core functionalists who get virtually no results from the so-called "feel good" elliptical. Regardless, I'm still surprised.

There was a practical 4-way tie between Rower, Treadmill, Bike, and Versa-Climber. Again, I did not expect so many answers for Versa-Climber. I personally like the VC because it allows me to reach my target heart rate the quickest, therefore giving me the highest intensity workout of all options. It's my version of "more bang for your buck."

There were also ZERO answers for StairMaster. Here's my take on this: Many of the blog readers substitute outdoor hills, or other stair climbs in place of the boring stationary equipment. I know many of you readers use either the hose tower, high-rise buildings, or the stairs at work, especially during the winter months. I'm not surprised at the voting on this answer.

Polling in general:

I'm not sure why there's been such a poor "voter turnout" for our poll questions. I get a regular website analytics report, so I know there are WAY more Trininy Training Group blog readers from across the country than those who are voting. If you have a question for us to post on our poll, please send it to us. As long as it fits our mission to further personal excellence (in one way or another), we'll ask our readers.

In the meantime, check back for another poll question. And this isn't Cook County, so only vote ONCE!

Exercise of the Week: Turkish GetUp

I keep laughing at Anthony's opening remarks, "Most of my clients HATE this exercise!" I, unlike his clients, actually fell in love with the TGU as my very first KB exercise. Basically the amateur instruction I got was, "Lie down, hold the KB up, and get up without bending your elbow." Pretty crappy advice after learning from Anthony DiLuglio. Click on the Art of Strength click at the right column for more videos from Punch Gym in Rhode Island.

Trying it out: SWIMMING

I surprised myself this week. After some workplace water cooler talk with a couple of like-minded fitness functionalists, I learned the two of them had begun a morning swimming regiment. They had recently found a 50-meter pool, and both thought about participating in their second triathlon.

So I invited myself out to one of their workouts on Tuesday morning. I went to a local swim shop and pickued up a pair of shorts and goggles. (No, they're not the briefs where you can tell a man's religion!) I went home, got online, and found a CrossFit Journal article that both scared me, and calmed me. I was ready.

At 6am, I jumped in the water and shared a lane with my partners. With them, we share similar functional fitness models of running, kettlebelling, and whatnot. Even though this was only their second session this summer in the water, they knew what to expect. I had really underestimated what 50 meters of swimming does to a man's breathing....and I went into this workout with a better-than-average fitness level. But not a better-than-average swimmer level!! Wow! I finished the morning with 20 repetitions of 50M, each separted by a short breather. I left the pool completely dumbfounded as to how my grand total of 1000M measured up. Then I reminded myself of the reasons I got into the pool for the first time: to better MYSELF, and to do it under the umbrella of committment and competition among friends. I was not there to be stacked against against seasoned triathletes or high school swimmers.

So my 1000M is what it is: just a number for now. I'll keep you posted on the progress.

Personal Victory: 12 pullups!

I did a dozen pullups. Yesterday I did a maximum effort session for pullup repetitions....and 12 was the magic number. I hung there for a couple seconds after ten, and told myself, "You got two more in ya." I was right. Now I wonder what would have happened if I said I had three more. :)Nine was my previous personal record from about 6 weeks ago....my pullup program seems to be working just fine, especially for a Clydesdale like me.

Maybe I'll celebrate with eating a doughnut for each pullup I did....what do you think?

And now I have a new goal of 15. I'll keep you posted on my progress. But for now, I owe myself a couple of deep fried treats.

Oak Brook Half Marathon - Labor Day 2008

There is a commemorative half marathon (13.1 miles) scheduled for Labor Day 2008 in Oak Brook, Illinois. The Oak Brook Half Marathon will twist and turn through Oak Brook and Fullersburg Woods on Monday, September 1st, beginning at 7am.

Look for future posts regarding training sessions with the Sloppy Hogs and Hogettes. We plan on having a great showing for the event!

Heart Rates, Part 2

In Part One I asked each of you to calculate some basic figures. If you look at a typical fitness club heart zone chart, it is an extreme estimate. It does not take into account your resting heart rate, but rather uses an average based on age. Obviously the more precise the raw data used, the more accurately YOUR heart rate zones can be calculated.

These zones reflect exercise intensity. In a Recovery or Warmup Zone, the HR is generally under 50%. If you go back to Part One and recall the 30YOA male who had the HR-Rest = 50, his 50% intensity value is 120 BPM. During an easy warmup session, his HR should stay under 120 BPM.

The next higher intensity zone ranges from 50-60%. I personally detest the naming of a "fat burning" zone as it gives the false impression that a fatter person should stay under 60% intensity. I prefer to call it a low to moderate zone. Training partners can usually maintain a fluid conversation while operating in a 50-60% zone.

Aerobic fitness zones range from 60% to 80% intensity. This is where most endurance runners tend to operate. As intensity climbs towards 70%, speaking ability drops...breathing rate is too high to keep a conversation.

The highest zone is over 80%. This is for extreme athletes who are hell-bent on performance. When training in an 80% range, conversation is next to impossible. As the need for oxygen rises, breathing (and pending recovery) becomes the main focus of the athlete.

Here are some talking points:

As intensity goes up, duration goes down. Simple enough, right? The same person running 3 miles will maintain a lower HR than when s/he runs a 400M sprint, and probably a higher HR than when running 6 miles. The shorter the duration of the event, the higher the intensity of the activity.

Performance is bettered in higher zones. In a few posts ago I discussed my errors when training for stair climbing races. My biggest error was that I had not been spending time in the 80% and up heart rate zone. What I was asking my body to do was to get better at performing a task (climbing stairs) faster and faster, yet I didn't actually increase my speed/intensity. Rather I incorrectly added time duration to the training sessions. In future years when I reached into the 80% zone, I saw big changes in performance.

Interval training. Interval training, especially running, has big benefits. These sessions alternate between high intensity sprints and lower intensity jogs or even walks. As I discusssed in the above paragraph, higher zones need to be reached. Also the long durations cannot possibly be kept as well. In these runs, "resting" periods must be factored in. One popular method to account for balanced intervals is by using telephone poles along a roadway. A runner will sprint between 3 poles, then jog between 5 poles. I also like using my GymBoss timer. I've been using a 5 minute repeating timer to alternate running-walking for a couple of first time 1/2 marathon competitors. Down the road, we'll be decreasing rest periods to 3 then 2 minutes, and eventually to NO rest periods...only running. Interval training definately keeps the boredom to a minimum!!! There are so many ways to spice it up.

Cardio Machines. In my workplace gym I have access to some of the most top-notch pieces of cardio machines: rower, treadmills, versa-climber, stairmaster, elipticals, bikes...you name it. Some of them have the smart handles that monitor heart rate. Most have the option to interface directly with my Polar chest strap. I use these bike and eliptical machines almost exclusively for warmups and cool down sessions. I find it nearly impossible to get my HR into a zone higher than 60% with them. Now the versa-climber (picture to left): I can almost get up to 80%! It's one of the most grueling machines out there.

Beginner workout zones. For those of you just starting off a fitness program, I highly recommend using a HR monitor. It is important to ease into any new program...and by "ease" I mean limiting your HR during training sessions. Do not jump right into a 70-80% zone!! But on the flip side: if you've been exercising for years and you stay in the 60-70% zone, then it's probably time to add intervals and higher intensity workouts to your fitness model.

It might take a little bit to learn your body's limits when it comes to intensity and duration and interval work. It is worth the money to invest in a HR monitor and definately worth the effort in figuring out the math of how your body responds to work. Start today by simply taking your pulse rate before, during, and after your sessions.

ADAM Workout

On May 16th, 2008, Adam Herrick was killed in a motorcycle crash in Florida when he collided with another motorist. He worked as a civilian for the Pinellas County Sheriff's Office in their detention center. His father is a retired PCSO Sergeant, and Adam aspired to follow in his footsteps with a career as a sworn officer. 25-year old Adam was a CrossFit enthusiast who worked out with CrossFit Trinity in Florida. The members at CF Trinity have developled a workout in Adam's honor.

ADAM consists of:

Three rounds for time of:

• 400M run
• 20 burpees
• 20 situps
• 400M run
• 20 box jumps
• 20 air squats
• 400M run
• 10 pullups
• 20 KB swings

Trinity Training Group (no affiliation with CF Trinity), and of course the Sloppy Hogs will be hosting an ADAM Workout. Please check our site for more information...but in the meantime....get ready and train.

Exercise of the Week: Pullups

The pullup is one of the foundational movements in any functional fitness program. Along with air squats, situps, and pushups, we can categorize pullups into the "prison workout" regiment....those movements that a convict can do in the comfort of a tiny ill-equipped jail cell. Together, these exercises make for an unbelievably complete routine.

Fortunately for those of you cannot do a pullup, there's still hope!! haha Seriously, there are a few drills to help get that first (or second, or third) repetition.

Pullups had always been my least favorite exercise during grade school gym class. There were always those guys who could jump up there and whip out about 20. Not me. I was the guy who kicked and twisted until I got ONE. Not anymore.

I first used a gravitron-type machine to assist me. The gravitron (or leverage, or counter-balance) machine allows a person to add weight to off-set the weight of the person. For example, by adding 30-lbs to the machine, a 200-lb person is only pulling up 170-lbs. Big help!! The problem is that these machines are VERY costly. Unless your local gym has one, you probably won't have access to one.

Rubber assist bands by manufacturers such as Iron Woody are becoming more popular. These huge oversized rubber bands are wrapped around any pullup bar. The person can either stand or kneel on the band during pullups. The stored energy in the stretched rubber "assists" the person up. These are great tools because the inexpensive bands can be carried in a gym bag anywhere. A set of three resistance bands can be purchased for about $70.

Jumping pullups are pretty much exactly what they sound like: grab the bar, then jump to assist your "up." These are WAY harder than they sound.

The hardest part about partner-assist pullups is finding the partner. Many of us like to workout alone. But for those who can grab a partner, s/he can help lift a person doing pullups. What's really nice about these is how the assisting partner only uses as much assist effort as the participant needs. I've seen assisting partners grabbing crossed ankles , or even a waistline (both from behind the participant).

Here is the basic rule for getting better at pullups: Do them often. That is simple enough. There is no shortcut or easy way around it. I used to do my pullup sessions with as many unassisted reps as possible, and then transition into an assisted option. I was able to do more unassisted reps, and then cut the amount of assist. Now I'm doing virtually all unassisted pullups...soon to add weight! Something I never imagined in 5th grade gym class.

Lastly, do not be concerned with your grip. Whether you use chinup grip (palms towards) or traditional grip (palms away), or even a hammer grip (palms facing each other) or gym rings....just do pullups! Change your grip as necessary. I remind myself to change my grip and width of grip each time I jump off the bar. The next time I jump up to do a set, I use a different hold...and slightly different muscles.

In a later post I'll discuss some routines for pullups that have worked for me. Until then, keep your chin up!