Online Workout Journals

I have maintained my current Workout Logbook for over 12 months now. Through abbreviations, codes, smiley faces, numbers, tick marks, and other hieroglyphic scratches, I have been able to monitor my progress during this unending journey for peak physical fitness.

In addition to my old school steno book, I just joined a free online data collection site called Beyond the Whiteboard. I entered a few WO performances, and plan on doing so every now and then. I'll probably even flip through my steno and backlog what I can't remember off the top of my head.  However, there is almost NO WAY I'll be able to keep this a regular part of my recordkeeping.  I just don't follow the CrossFit WODs as regularly as those who created the site. But when I do perform a WO that allows an entry, I'll log it. (Maybe I'll scroll through the posted WOs and pick a few more just for the sake of shaking things up??)

I have also been in contact with Bill P, the creator of Logs It All.  It's a similar site. We met through email as part of my casual power study.  He's beginning to develop charts, graphs, curves, and studies with all the data he's collected. Pretty impressive stuff out there.

Here are the links. Try one of them out....or at least see what services they offer.

• Beyond the Whiteboard
  
• Logs It All
  

But don't throw out that notepad just yet!

Wattage while climbing...

MEN AT WORK. Climbing stairs is definitely "work" but it can also be measured in terms of "power." From a previous post, Power is summarized as how quickly work is being done.

If Work is equal to how much weight is being moved how far (foot-pounds), then power is equal to how much work in a certain time (foot-pounds per second). This Power notation is then converted into the common unit of measurement -- WATTS.

I decided to compare a couple of stair training sessions with regards to Work and Power. Since my race is timed, the time element is important to me! Here are four different stair WOs and my performances:

• A = 84 floors, 20 carrying 70# of sandbags, all with 25# vest, in 25:26.
  
• B = 84 floors, 20 carrying 70# of sandbags, no vest, in 21:48.
• C = 60 floors, none with sandbags, all with 25# vest, in 17:30.
  
• D = 84 floors, 20 carrying 70# of sandbags, all with 50# vest, in 27:50.

As you can see, some are with sandbags, some are while wearing a 25# or 50# weight vest, and two different distances. Each of the four was done on a 4-floor tower, and I had to walk down between climbs...but the timer continued. The time began before the first climb, and ended when I got to the bottom after the last climb. Lastly, I kept my weight to be 238#.

Here are the Work results:

• A = 279,077 N
• B = 254,129 N
• C = 187,461 N
  
• D = 304,024 N

Now here are the Power results:

• A = 183 Watts
• B = 194 Watts
• C = 178 Watts
• D = 182 Watts
  

These results are worth study time. I don't think anyone needed a physics calculation to determine that the most work was done during workout D...the one with the most weight and the tallest height. Surprisingly, the most Power was produced on the training session WITHOUT the weight vest. The added weight (and added time necessary to complete the WO) did not balance out with the longer duration of the weighted climb. However, during workout B, I still carried sandbags up every 4th climb. I wonder how my Power output will change on 84 floors without any sandbags. I bet it goes up as my time decreases.

My hypothesis is this: In preparing for a timed event such as a stair race, training sessions should focus on Power more than Work Performed. I should be shedding the weight vest for faster upward sprints...attempting to reach (and train in) the highest Power output possible. Maybe I'm totally wrong on this. Maybe practicing with the vest has allowed me to produce more Power without it.

For now, I will be limiting the weighted training sessions until my race on Feb 8th. Then I will have the luxury of messing around with different loads, heights/floors, durations, and whatnot.

Comments? Disputes?

Note: On 02-08-09, I made a few adjustments to this post for consistency sake. It did NOT affect the outcome, only the unit of measurements. LH

Note: On 10-22-09, I adjusted the units to Newtons and Watts using more accurate data of the heights of the climbs. LH

Introductory WOs

TJ Cooper of CrossFit East fame helped a ton during my introduction to functional fitness.  I included some of his WOs in this document.  These are some of my favorites. This document is what I used to send to friends who were beginning a functional fitness routine. It was easy enough to explain, and nothing too complex.

I did "Wally FRAN" yesterday. It's one of the WOs in that document linked above.

• 10 rounds of
  
• 15 WallBall (link) with 20# medicine ball
  
• 5 pullups
  
• as fast as possible

My time was 14:55 for 150 wallballs and 50 pullups. I cut over 3 minutes from my July 2008 performance of Wally FRAN. Sub-12:00 is  a goal of mine.

The attached document has a lot of CrossFit-inspiration. Maybe they'll help you as they helped me.

Survey Results: KB, BB, or Rings?

The results are tabulated.

If you could only have one piece of gym equipment, would you pick:

• a kettlebell of your choice?
  
• properly-mounted gym rings?
  
• barbell with adequate weights?

I must say, I had NO idea what to expect from the survey.  I figured there would be proponents of all three.  The KB is portable, versatile, and comfortable. There are a million KB exercises to pick from.  The gym rings can be adjusted to allow for pullups, rows, dips, pushups, muscle ups, "the ice cream maker," and a bunch of gymnastics levers and moves that boggle my mind.  Also, gym rings can be used for "suspension training" (more on that in a later post). Lastly, the barbell's advantage is that the load (weight) can change for different movements, specifically for pure strength work.  It is also very versatile, as the plates can be used by themselves for things like farmer's walk, swings, TGUs...let the imagination run wild. 

Personal note: My vote was for gym rings. I decided the pulling movements (such as pullups and inverted rows) are too important to neglect. After doing 30 days of the Prison Workout, I realized that bodyweight and gravity can be challenging enough.

So the results:

1. Barbell set: 55%
   
2. Gym Rings: 26%
   
3. Kettlebell: 17%
   

Congratulations Barbell. You win!

There is a new poll/survey in the right column. Be sure to vote!

If I were deserted on an island, what ONE thing would I pick to have with me?

• Multi-tool (Gerber/Leatherman/Swiss Army)
  
• Water purifier
  
• Loaded revolver
  
• Tent and a bag of clothes
  
• Fishing rod and gear

Exercise of the Week: Muscle Up

This is the MUSCLE UP.  One must use "muscle" to get "up."  It's simply a pullup into a dip. (Note: I used "simple," not "easy.")

I cannot do a MU yet. I have begun targeted training to do one: low and deep (full range) ring and bar dips, ring rows, and ring pullups...soon to add jumping MUs and false grip work. I refuse to allow my 230+ pounds get in the way of doing it. It will take time, but I will do it.

Options for MUs include doing them on:

• Rings
  
• Bar
  
• Trapeze
• Fence
• Wall
  

Try it. If you can do even ONE, you are in a very select minority.

My morning with FRAN

So I woke up Tuesday without a plan for my morning workout.  I completed my strict following of the Prison Workout #2.  And I haven't had time to assemble a schedule yet.  I had just seen that CF of Naperville had FRAN as their Workout of the Day.  For you beginners, FRAN is one of the most popular, if not the most popular CrossFit benchmark workout. It is one of those fundamental pairings of gymnastics with the ability to move weight....

FRAN

• 21 thrusters (click) with 95# barbell (65# for women)
  
• 21 pullups
  
• 15 thrusters
  
• 15 pullups
  
• 9 thrusters
  
• 9 pullups
  

But at 4:30am, as I got out of my car, I told myself, "She's mine today. I'm doing FRAN."  I felt great this morning...well-rested, awake, energized, and "in the zone." I had ignored FRAN for the past ten months. She scares me. I'm completely intimidated by her. So I avoid her at all costs.

My previous FRAN experiences were not joyous ones:

• Summer 2007: Could not do FRAN as RXed
  
• Late 2007: 22-24 minutes (stopwatch problem)
  
• March 2008: 13:59
  

For perspective: There are some freaks of nature who can do FRAN near 2 minutes. During the CF Level 1 certification course, the trainers will cut you off at 10 minutes. I obviously had some work to do.

So I warmup with tons of growing anxiety, for I know FRAN hurts bad. She burns lungs, swells forearms, sticks knives in thighs, and drys the mouth. But after some time doing air thrusters and dynamic stretching, I reluctantly hit the "start" button.

I finished in 7:05.  Barely believable. I would have been happy with a sub-12:00, and elated with a sub-10:00.  I came close to barfing. My lungs hurt all morning. My lats and hammies are tender this evening. But, in 10 months, I cut FRAN in half. And in just over a year, I cut her in three. That makes all those 4:30am workouts worth it! I have been flying high all day.

I share my performance for many reasons. Some of you appreciate the hard work that goes into a regular goal-oriented, results-driven workout plan. Others have attempted FRAN with similar results as I had not too long ago: poor.  Others just laugh at FRAN as some far-fetched pipe dream....with mere RXed completion not even in view. Lastly, I know how proud I get of some of you during your successes....I figure I'd give the rare opportunity for you to be proud of me for a change HAHAHA.

Take my performance this week as proof of the system of functional fitness.  It works. My ability to work quickly improved in relatively little time. Now it's time for you to get going on a plan to reach some of your goals. Play with these options, adjusted to your fitness level:

Assisted FRAN: using rubberbands on pullups

Scaled FRAN: lighter weight and/or assisted pullups

Jumping FRAN: jumping pullups

Piecemeal FRAN: 9 rounds of 5 reps each (or other partition)

Heavy FRAN: 135# thrusters, and +45# pullups (some use +25 or +35)

SWAT/Firefighter FRAN: Wear gear and mask

Next FRAN goal: sub-6:00. See you there soon.

Power!!

Before I post, I must apologize to Vinny. He hates when I bust out the chalk and start up with the math equations on the blackboard...

So I tried to compare some performances between two participants during a WO. Several variables quickly arose... weight of kettlebell, height of participant (and hence overhead reach), time, and number of repetitions.  Each of these can easily be converted into the proper units of measure to compare Work (or in this case Power).

Luckily, each participant did the WO for the same time (20 minutes).  That makes differences in Power and Work directly proportionate. But for the sake of future experiments, I converted the results to Power instead of Work. Here is the difference:

• Work measures the amount of energy, as a function of Mass, Acceleration, and Displacement.. (Force and Distance).
  
• Power measures the Work with respect to Time.
  

Here is an example: Weightlifter 1 and 2 are the same height. They both lift 100 pounds from the ground to overhead. They each do this ten times.  Weightlifter 1 does it in ten seconds. Weightlifter 2 does it in 15 seconds.  Both weightlifters do the SAME amount of Work. However, Weightlifter 1 is more powerful because he did the same work in less time.

My scenario:  

• Different KB weights
  
• Different heights
  
• Different bodyweights
• Different repetition numbers
  
• Same time limit

The Power formula was used to calculate which participant was more powerful (and since the time limit was equal, whichever participant did more Work, was also more Powerful). The movement was kettlebell clean-and-press, with total repetitions in 20 minutes. Participants had displacements of 75 and 78 inches (from floor to bottom of KB at top of press), KB weights of 55# and 50#, performed 122 and 182 repetitions, respectively.  The questions raised: 

• Could the participant with the shorter reach AND fewer repetitions still have Power/Work output equal to (or greater than) the other participant by using a heavier KB? 
  
• Leaving the weights alone, how many repetitions would the Power/Work "loser" have had to add to win? 
  
• Leaving repetition numbers alone, how much heavier would the "loser's" KB have to be to win?
• Leaving all else alone, how much quicker would the "loser" have to perform the same number of repetitions to be as Powerful as the winner?

The answers were reached only after using the Power/Work formulas.

The shorter participant (26 watts) with the heavier KB did produce less Power than the taller participant (36 watts). The shorter one would have had to do 50 more repetitions in the same time. Or do the same work in 5:45 less time, or use a 78#KB and do the same number of reps.

Power-to-Weight Ratio:  Power per kilogram of participant's bodyweight.  Since the shorter participant weighed considerably less than the more powerful participant, I adjusted the "score" based on bodyweight.  Since many of the figures were estimated (or rounded), a truly accurate reading is not available. But, the less powerful participant's ratio of Watts/kg = 0.3444, and the more powerful participant was 0.3409.  Too close to call, but you see how the efficiencies of the two participants' bodies are virtually EXACT! (at least in this experiment)

Amazing stuff. I am surely going to be experimenting with the above Power formula.  Some other linear lifts and movements I will experiment with  include:

• Deadlifts
  
• Sumo Deadlift High Pulls
  
• Thrusters
  
• Clean-and-Press
  

For example: Imagine Barbell Deadlifts.  If a two-minute test is used, with maximum repetitions being the goal, how will Power output change with higher reps of 135# versus mid-reps of 225# versus lower reps of 315#?? Or Power outputs for maximum repetitions without stopping, which would mean different time limits?

I produced a rudimentary Microsoft Excel spreadsheet "calculator" to determine Power and Work outputs for future experiments. I'll surely send it out to anyone who emails me. This could be a lot of fun.  If you are interested in helping out with my experiment by collecting data on some baseline WOs, please email me. The more data points I have to use, the more accurate results I can expect.

Reading: "Toward an Understanding of Power" by Patrick O'Shea.

NOTE: The actual WO was AMRAP in 20 minutes of KB C&Ps, with round one being 1R and 1L, round two being 2R and 2L, and so on.  Round 10 had 10R and 10L.  This definitely affected the total repetition numbers for 20 minutes. I'm confident that a less-structured WO would allow both of the participants to perform more repetitions in 20 minutes.

Ross Training

(Yeah, I could do without the music too. I hit MUTE myself.)

"Hardcore Training" article by Ross Enamait. Exerpt:

Hardcore Video - Exercise Descriptions

• Dumbbell snatch – The first movement is a dumbbell snatch with a 105-pound dumbbell. This movement can be used for strength development (lower reps) or conditioning (higher reps). This exercise will strengthen the entire body. 
  
  
• Barbell punching motion – The next movement demonstrates how a barbell can be used to train many of the muscles involved in punching. This movement will develop power, core strength, coordination, and more. 
  
  
• Glute ham raise – Next, we see a glute-ham raise utilizing a homemade work bench. I have added a 20 pound weighted vest for a greater challenge. Several variations can be performed. I recommend lowering yourself slowly on the way down, and then squeezing hard on the way up. Use the lower body to power you from bottom to top. 
  
  
• Rope climb – Next, we see a rope climb. Rope climbing is tremendous for grip strength and upper body pulling strength. Several rope-climbing variations are discussed in the Never Gymless text. 
  
  
• Rope pull-up – If rope climbing is not an option, you can perform rope pull-ups. This variation is demonstrated with a 2” manila rope. A weighted vest is added for a greater challenge. 
  
  
• Jump rope intervals – The jump rope is then demonstrated. I used intervals on the jump rope as one of the primary forms of conditioning throughout my mass-gaining experiment. 
  
  
• Ab Wheel Rollouts – Next, I demonstrate a standing wheel rollout with three weighted vests. I am wearing a 50 pound vest, along with a 20 and 10 pounder (total of 80 pounds). The added weight makes the standing rollout much more challenging. 
  
  
• Russian Twists – Next, I use a slant board to perform a weighted Russian twist. I have always enjoyed this exercise for the development of rotational strength. 
  
  
• Resistance Band Hooks – In Never Gymless, I illustrate how resistance bands can be used to train certain punching motions. The videos offers a demonstration of the left hook. I have looped a strong resistance band from Jump Stretch around my arm. You can also train other movements such as the uppercut and cross. Work both sides evenly. 
  
  
• Heavy bag – I then drill the left hook on a large uppercut bag.

• Keg Clean and Press – Lastly, I demonstrate the keg clean and press. Keg lifting offers a tremendous challenge. As the water sloshes back and forth, the stabilizers work overtime to control the load. 

More is available at www.rosstraining.com

the Adventure Racing bug...

So I got a couple of emails today from friends who want to break into the world of adventure racing. Awesome!!

So I got all excited thinking about the 2009 season of ARs.  Even with all the snow outside right now...I'm feverishly searching all my favorite AR websites to select a few races to propose to my teammates, The Sloppy Hogs.

The best quote of the video: "There really isn't a trail there until you make it. That's what's exciting about it."

Click here for some of my other posts about ARs.

Prison Workouts...from the beginning

A little update of the Prison Workout...

It all began on Monday, October 13th.  I thought I'd be doing it alongside a few coworkers --- but it quickly turned into cross-country participation. Our friend "The Chief" used his powers of influence to gather some support, and here we are....lots of committed followers!! Excellent.

The Prison Workout was designed as a bodyweight-only program. It demanded participants learn new movement patterns and work their joints and muscles through full ranges of motion. The only equipment I suggested was a pullup bar.  The program consisted of 25 workouts over 5 weeks.  (They have since been numbered 1 through 25 for those who continue to join us.)  I posted (or stole) various YouTube videos for participants to watch and learn new exercises.

As we all began to get closer to that 5th week, I was pressured into developing another program building upon the skills learned in the original PWO.  This "PWO2" included either a single dumbbell or a kettlebell, and a pullup bar.  The movement patterns were relatively the same, but now included weighted resistance.  New more challenging movements were also added. These 26 workouts were lettered A through Z.  Variety, short time durations, and very limited equipment were all factored into the daily workouts.

So some of us are nearing the end of PWO2.  And the question again arises: What's next?

That is a great question. I'm afraid I don't have an easy answer for that yet. (I am working on a post about post-prison ideas.)  I DO have specific plans for myself. I will be returning to gymnastics ring training, parallettes, barbell lifts, upper-body plyometrics, and medicine balls. I am going to be doing exercises that focus on strength, and probably less MetCon workouts. I will also be adding more long distance running/cycling/kayaking in preparation for a 24-hour adventure race.  And of course...stair training. I love the variety!!!

I'm not sure I have the qualifications to develop anything more advanced than these first two MetCon workout programs.  I fear any "blanket program" will not address certain INDIVIDUAL needs. Each of us have certain weaknesses that need specific goal-oriented programs.  The PWOs have addressed certain aspects of fitness that are most often neglected.  But there is more to well-rounded fitness than the PWOs themselves. For many of us, these structured WOs were a great way to break into another world of physical fitness.  But we have only just begun to scratch the surface.... I assume CrossFit.com will be a likely home for some of you. They pride themselves on variety and randomness, as evidenced in their Workout of the Day (WOD).  

I am very excited for all of you who have come this far with us. What a great journey so far...

Post some ideas of your post-PWO plans....

Gym Jones - "The Hell on Earth Fitness Plan"

"The Hell on Earth Fitness Plan" by Nick Heil, courtesy of Outside.com magazine website. Fabulous reading. This article is LONG, but worth all the time it'll take. Most interesting is Gym Jones owner Mark Twight's split with CrossFit. 

Gym Jones is even more cultish than CrossFit (imagine that!).  I first learned of Gym Jones when the movie "300" came out.  I learned many of the Spartan warrior actors trained with Twight.  Twight then asked the actors to do one final workout....The 300.  That final workout/test has become somewhat legendary.

I've been a bit vocal about many of my disagreements with CrossFit's training methods.  Twight makes some similar arguments. Sometimes I feel these two camps of general physical preparedness (GPP) and sport-specific training are splitting hairs for those of us who are not professional or Olympic athletes.  

Comments? Anyways, the above article is a good start to some points I'm going to be making in the near future about a well-rounded program in post-Prison Workout life.

Bulldog's "300 Workouts"

Mark L (AKA Bulldog) has made some very interesting tweaks to the now-famous "300 Workout"...commonly referred to as "The 300."

Here are three of his adaptations. I have yet to do them (except the original), but you can be sure that as soon as my Prison Workout is complete in the next few weeks, I will do each of them. Thanks Bulldog!

"The 300" (video)

• 25 pullups
  
• 50 deadlifts (135#)
  
• 50 pushups
• 50 box jumps (24")
  
• 50 Floor Wipers (135#)
  
• 50 KB C&P (35#KB)...25 ea
  
• 25 pullups
  

300-X

• 25 thrusters (95#)
  
• 50 deadlifts (135#)
  
• 50 box jumps (24")
  
• 50 KB swings (50#)
  
• 50 Floor Wipers (135#)
  
• 50 dips
  
• 25 thrusters (95#)

300-Y

• 25 push press (75#)
  
• 50 leg press (225#)
  
• 50 back extensions
  
• 50 KB snatches (35#)...25 ea
  
• 50 hanging knees-to-elbows
  
• 50 bench presses (135#)
  
• 25 push press (75#)
  

300-Z

• 25 pullups
  
• 50 air squats
  
• 50 pushups
  
• 50 inverted rows
  
• 50 situps
  
• 50 mountain climbers
  
• 25 pullups