Upcoming Land Navigation Clinics

•January 6, 2010 • Leave a Comment

It is a great feeling to know exactly where you are–in life and on a map!

If you’ve ever been interested in learing the art of land navigation with a map and compass, then I have the clinics for you! I’ve been teaching land navigation for the past six years and have taught hundreds of people how to read a topographic map, use a compass, choose a route and feel much more comfortable in the woods.

Of course, many people will ask–why do I need to know how to read a map or use a compass when I can rely on a GPS to get me where I’m going? Well, for one, if you are adventure racing, GPS units are verboten (forbidden). Second, GPS units are mechanical devices that can fail–the batteries, the waterproofness/water resistance, etc–and you need to be able to navigate in that instance. Finally, because even on a GPS with downloaded topographic maps, YOU need to choose the best route between point A and point B–the GPS still (as far as I know) only draws a straight line. It does not account for the fact that you might have cliffs, rivers, or private property in your way.

So, you say, “a compass is a mechanical device as well. It can fail.” And, you are right. Which is why I focus on what the military calls “terrain recognition” and map reading. To me the map AND your experience relating it to topographic features are your most important navigation tools. In my advanced class, we even do several no-compass navigation exercises.

So, if you are an adventure racer, backpacker, day hiker, mountain biker, geocacher (!), or even a hunter, my series of navigation clinics might be right for you.

January 16, 2010–Introduction to Map and Compass Navigation.

Location: Bill Jackson’s Shop for Adventure, Pinellas Park, FL

Fee: $35 per person

Time: 10am-1pm

January 31–Advanced Navigation with Map and Compass

Location: Oak Ridge Equestrian Area, Thonotosassa, FL

Fee: $35

Time: 8am-1pm

If you’d like to register (advanced registration is required so that I can have enough class materials on hand), please call Bill Jackson’s Shop for Adventure at 727-576-4169.

Learn to properly use a map and compass, practice with both, and you’ll open yourself up to a whole new world of outdoor adventures.

Posted in Adventure Racing, Orienteering/ROGAINE, Primal Fitness, Warrior Workouts
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Christmas Eve Warrior Workout

•December 25, 2009 • Leave a Comment

The Warrior is BACK! I had a great team-teaching spin class with my wife, Jessica, yesterday morning at the St. Petersburg YMCA–a kick-ass way to start the day.

After training a client in the morning, I worked on some of my Christmas gifts–particularly one of which I am especially proud.  Jessica will be traveling a bit more with her new job in the new year and I wanted to make sure she will be able to get in some serious Warrior Workouts while on the road. So, she is the first recipient of a product from the Feed The Warrior Gym–“Jessica’s Traveling Warrior Webbing.” It is basically, a portable version of the webbing straps with handles I have set up in our garage–something she can wrap around trees, swing sets, jungle gyms, signposts, etc and get in a great workout.

Putting together the webbing put me in the mood for a serious workout, so I didn’t skimp on the potential for some suffering. I created three simple mini-circuits and decided that I would go through each six times before moving on to the next. The first circuit was six times through:

1. Kettlebell Walking Lunges with Overhead Press (one length of the yard)

2. Kettlebell Walking Lunges (one length of the yard)–no rest between, just turn around and GO!

3. Log/Sandbag Bench Rows

The second circuit was six times through the following:

1. Kettlebell Overhead Walking Lunges–static hold of the kettlebells overhead while completing one length of the yard. I started to lose my form after the second set, so switched to lighter dumbbells for the overhead holds.

2. Kettlebell Walking Lunges–again no rest. Finish the overhead lunges, turn around and GO!

3. Backpack Atomic Push-ups

The final circuit was six times through the following:

1. Thor’s Walking Lunges (that’s with the sledgehammer)

2. Bodyweight Walking Lunges–again, immediately following the Thor’s Walking Lunges–no rest!

3. Backpack Pull-ups–hoo rah!

Simple exercises that worked my whole body–challenging my core strength/stability and my balance. It was only after I trashed myself that I realized that three circuits of six sets each was “6-6-6.” Hence, I’ve renamed the session “The Devil’s Workout.” I’m sure that is one that I will see again and will eventually make even tougher.

Posted in Adventure Racing, Kayak Racing, Orienteering/ROGAINE, Primal Fitness, Warrior Workouts
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The Workout I Did Not Finish

•December 17, 2009 • Leave a Comment

I’ve been fighting some kind of stomach/intestinal issue for over a week now–some days I feel fine and am working out hard and other days I feel bloated, nauseous and weak. It’s been frustrating trying to get in my training–not quite knowing what to expect.

This evening I was psyched for what I planned to be a tough Thursday night Warrior Workout–40 minute run and then two tough circuits. We started the run and right away I was feeling bloated and a little nauseous. So, we turned back and got into the strength and conditioning. Here’s the first circuit we hit:

1. Walking Lunge Breakdown: one length of the yard carrying the backpack and kettlebells. Drop the kettlebells. One length of the yard with the backpack. Drop the backpack. One more length of the yard with just our bodyweight. No stopping.

2. Decline Leg Lifts: 50 total repetitions.

3. Walking Lunge Break-UPS: Yes, just the opposite. Start with just bodyweight and do one length of the yard. Next length, add the backpack. Last length, add the kettlebells. Tough it out.

4. Decline Log Chest Press: 100 total repetitions.

5. Walking Lunge Breakdowns: same as we started with.

We only did one time through this (as planned) and it was definitely a leg-killer. Next up was supposed to be three times through:

1. Backpack Atomic Push-ups

2. Log Bench Rows

3. Web Hamstring Curls

4. Overhead  Slosh Pipe Balance Board Holds

The kicker was that we were going to do 10 Peek-A-Boo Step-ups between each exercise. The first round we’d also have on the backpack. Well, I forgot the Overhead Holds the first time through–I must have been just trying to get through. My Bench Rows were WEAK as was my mind at this point. Still, I made it through two rounds–only to have Aaron look at me and give me permission to bail.

If I were just nauseous from working out, I would have kept going until it “resolved itself.” But, I know this is something I’ve been fighting on and off–so, I caved and called it a night. No more reps or sets. No Athenian Garden reward.

Still, I look forward to when I’m feeling better and can give this workout (or a slightly tougher version I’m already scheming) its due.

Posted in Adventure Racing, Kayak Racing, Primal Fitness, Warrior Workouts
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Writing Again–The Built-in Smile

•December 8, 2009 • 1 Comment

When I originally started this blog, I envisioned a vehicle that would allow me to get my name and writing out on the Internet by sharing some of my past writings, new musings on adventure racing and fitness and, of course, my progress on writing, editing and selling The Built-in Smile.

Well, obviously the slant changed very quickly and this has overwhelmingly become a blog more dedicated to serious, warrior fitness and adventure sports–with little mention of the novel I started oh-so-long ago.

And, while I am enjoying writing about fitness and adventure sports, I did want to pass along an update on the novel. My first round of submissions–I sent out queries and samples to over 100 agents–ended in failure. I had a handful of requests for more, but they didn’t go any further. The consensus seemed to be that the first 50 pages didn’t draw the reader into the story fast enough–that the pace needed to be quicker and the action just a little more exciting.

Of course, like many writers, I was a bit depressed about it all and that time also coincided with my getting a new job (two months after the old one was eliminated) working at a great local outdoor shop (Bill Jackson’s Shop for Adventure). I put the book aside and only sporadically opened the file and changed a few things here and there–there never was the overhaul that it really needed.  Instead, I focused on developing my Warrior Workouts, my own training and writing about that training.

Well, I’ve finally “picked up” The Built in Smile again and have made significant progress on re-working the beginning. There is still much to do–and I still have to make sure it flows with the rest of the novel–but the structure and ideas are there to make it zippier and more engrossing.

There is still MUCH work to do, but at least I feel more motivated to do it. When I was on my cruise over Thanksgiving, I saw dozens of people out in the sun reading and said to myself, “They should be reading MY book.” Then, I corrected myself and said, “They will be reading MY book.” That helped get me fired up. What sealed my return to the novel was just opening the file and reading–and, the realization that it is a good story told through good writing. It does not deserve to languish as digital data on my computer–it deserves to be read.

So, look for a few more updates on my novel-writing mixed in with the Warrior and adventure writings. My goal is to start sending new queries and samples out by January 31.

Posted in The Built-in Smile: Wendall's Lullaby
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Photos! Warrior Workout!

•December 6, 2009 • Leave a Comment

Thanks to Michelle for shooting the Warrior Workout prior to the celebration for my wife Jessica’s 11st place finish at the Ironman 70.3 World Championships last month. I’ll provide some captions so that you know what exercises we are doing!!!

Jessica doing sandbag rows. Looks like she's talking, not working--hmm...

John working the Backpack Atomic Push-ups

Me--Backpack Atomic Push-ups

Aaron feeds the warrior some Tire Whacks.

Me--Peek-a-Boo Balance Squats

Michelle on the balance board. Jessica coaching.

Aaron--Kettlebell Walking Lunge with Press

Jim--His first time with the Tire Whack.

 

Jessica--Webbing Pikes

The Post-Warrior Workout, 11st Place Celebration at Athenian Garden International Sports Bar

Kill it and then eat and drink like a warrior.

Posted in Adventure Racing, Kayak Racing, Orienteering/ROGAINE, Primal Fitness, Warrior Workouts
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Thursday’s Warrior Workout

•December 4, 2009 • Leave a Comment

While I was planning last night’s Warrior Workout I went back to two of the websites that inspired me when I started down this training path last year– www.mtnathlete.com and www.gymjones.com. I was particularly inspired by some of the things I re-read in the “Knowledge” section on the Gym Jones site–statements about why they started Gym Jones (“A visit to any normal gym that is open to the public offers an idea of what modern society thinks it means to be fit; magazines are read while “running” or “biking,” discomfort is proscribed, intensity is lacking. Modern fitness is defined by appearance rather than actual horsepower. A training environment contaminated by this attitude cannot produce the results we seek, physical or mental.”).

The site also talked about “The Will to Suffer” and so I scrawled on the Warrior Board the following: “Who has the will to suffer the most?”

Last night we did a series of circuits.

Three times through:

1. Walking Lunge with Kettlebell Press

2. Kettlebell Walking Lunge–no press and immediately following the first exercise.

3. Log/Sandbag Bench Rows

Four times through:

1. Thor’s Walking Lunges

2. 15 Explosive Sandbag Squat Throws

3. Nuclear Push-ups

Five times through:

1. Decline Kettlebell Crunches to Sandbag Toss Crunches–do the KB Crunches to near failure and then switch to a light sandbag to throw back and forth to a partner while continuing to crunch. The movement with the sandbag should be a bit more explosive.

2. Log Flip Deadlifts–pretty simple, but I did come up with a new complex variation for next time. It will be killer–stay tuned.

Six times (yes, six times) through:

1. Webbing Pikes with Ab Twist/Tucks–a killer core/ab movement.

2. Peek-a-boo Step-ups

It was a long workout–but nice to attack it with the right mindset and realize that the benefits outweigh the pain. Remember, if you can read a magazine or a book while you are working out, you aren’t working hard enough. Buck the trend–have the will to suffer.

Posted in Adventure Racing, Kayak Racing, Orienteering/ROGAINE, Primal Fitness, Warrior Workouts
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New Year’s Resolutions? No! NOW is the time!

•December 4, 2009 • Leave a Comment

That’s right–not tomorrow, not next week, not January 1–if you have something you want to achieve–a change in your body, a PR in a race, to finish that book you’ve been writing–the time is now!

The serious achievers in this world, don’t put off starting down their road to self-improvement or self fulfillment, they find something–anything–they can do immediately to take a step in the right direction.

If you are looking to change your body or to train for a specific event, change what you are eating or do a sport-specific workout TODAY. Don’t just research what you can start to do–do the research and then find one thing that you can do today.

The satisfaction you can get from taking one step can be amazing. And, you can get a little boost in that satisfaction level and help create a positive support system for you to achieve your goals by letting at least one other person in on your plans and that you actually did something TODAY.

So, forget New Year’s resolutions–get started now and you will have not only a great holiday season, but surpass those waiting for that January 1 starting line, and have a better 2010.

Me? I’m going to work on The Built-in Smile this morning.

Posted in Adventure Racing, Kayak Racing, Orienteering/ROGAINE, Primal Fitness, The Built-in Smile: Wendall's Lullaby, Warrior Workouts
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Back from the Cruise Workout

•December 1, 2009 • Leave a Comment

It’s not often that we go on a cruise and don’t get in some type of killer workouts. In the past we’ve rented bikes on Tortola and Antigua and biked around the islands (while doing some geocaching along the way)–spending the day climbing hills, sweating and seeing places and people off the normal tourist routes. This cruise wasn’t quite as conducive to such expeditions, but we still managed some great spinning and strength workouts in the onboard gym and did get in an impromptu run with backpacks on the island of Roatan. Still, with our great base fitness (and a little self-restraint at the buffet, ice cream bar and 24-hour pizzeria), we managed to get off the boat without any significant weight gain or loss of fitness.

Yesterday, I managed a nice 40 miles on my road bike. Today, I did my run plus warrior strength and conditioning workout. Following a 30-minute run I did the following circuit three times through:

1. Log Bench Rows with Sandbags–I’ve been needing to add some weight to the log for a few weeks and finally hit on an idea that allowed me to add two sandbags without impeding the range of motion. It worked out nicely and it was challenging to get 20 reps.

2. Decline Thor Twists–just the beginning of what was a core-intensive workout.

3. Decline Leg Raises

4. Backpack Web Lunges–wearing the backpack with one foot in my high web stirrup.

5. Kettlebell Curl and Press on the Balance Board–for some reason this was a little more challenging than usual. I thought that odd as I just spent seven days on a boat that was constantly moving up and down slightly–go figure.

6. Webbing Hamstring Curls

7. Nuclear Push-ups: These are Atomic Push-ups that include a Mountain Climber cycle after each two-leg tuck–mmmm!

8. Backpack Kettlebell Step-up and Alternate Press–a hard enough exercise that seemed really tough this morning.

9. Webbing Pike Plus an Ab Tuck/Twist–tough enough that with good form I only eked out 6 reps each set.

It’s always great to go away on vacation, still do some working out, but basically come back well-rested and ready to hit it hard again. As hard as it can be for many of us, don’t forget that even the warrior needs to rest the mind and body from time to time.

Posted in Adventure Racing, Kayak Racing, Primal Fitness, Warrior Workouts
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The Workout They Missed Tonight

•November 20, 2009 • 5 Comments

The Warrior Trains Alone

My wife is doing a swim workout and my other typical warrior partner is doing some indoor rock climbing this evening. I was psyched to tear it up, so tonight the warrior trained alone–and, I decided to be particularly cruel to myself.

I started with the following circuit:

1. Backpack Kettlebell Overhead Walking Lunges–walking lunges wearing my backpack and holding the kettlebells extended over my head. This is a very challenging exercise. Watch your shoulders and only do as many reps as you can with good, strong form.

2. Web Hamstring Curls

3. Backpack Kettlebell Step-ups with Alternate Presses–I’ve mentioned this one before, but have added the backpack to challenge myself. One thing it brought out was the strength imbalance in my legs–my left leg is definitely weaker than my right. That is something I will address in my future workouts.

4. Decline Dumbbell Prunches–for the abs of a warrior.

I went through this five times–pushing hard to max reps for each. Minimum rest intervals (just moving to the next exercise) because I had no one to wait for–YAWP!

I followed with an homage to the Spartans:

100 Pull-ups–by far the toughest part of the 300. I started with sets of 12, 10…and finished with two sets of three.

100 Atomic Push-ups–I really concentrated on curling my hips under slightly by contracting my abs instead of letting myself cheat by swinging my knees up into the tuck. It made for a much better core/stability challenge and will make me stronger.

100 Log Bench Rows–I could definitely feel the fatigue in my back and arms courtesy of the earlier 100 pull-ups.

The 300 would be honored by my effort.

Think that was it? NO! The warrior did another three exercise, three set circuit to finish off the evening:

1. Backpack Sandbag Walking Lunges with a Side Lateral Raise–I know, I know–“come up with something other than walking lunges, Kip!” But, they are such a great leg/core exercise. They make you WORK! Obviously, I was wearing a backpack and I had a sandbag in each hand. On the up-push of the lunge I would raise the sandbags out at my sides up to shoulder height and lower them as I stepped into the next lunge. Good thing there weren’t any female Great Blue Herons around–I’m sure I looked like I was doing some kind of avian mating dance.

2. Webbing Ab Tuck/Twists–a great rotational core exercise. After all the push-ups earlier, my arms and shoulders were a-shakin’!

3. Leg Lifts on the Decline Bench

Again, I moved quickly from exercise to exercise and felt great about the completed workout. I know I pushed myself. I’m sure I’ll know it even more when I get up early for tomorrow’s cycling workout.

Posted in Adventure Racing, Kayak Racing, Orienteering/ROGAINE, Primal Fitness, Warrior Workouts
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Tuesday’s Morning Workout

•November 19, 2009 • Leave a Comment

A few days ago I did a great morning workout. After my 45-minute run I did the following strength and conditioning circuit:

1. Backpack Kettlebell Walking Lunges

2. Backpack Atomic Push-ups

3. Kettlebell Press Walking Lunges–walking lunges carrying the kettlebells at my shoulders and pressing as I come up from each lunge. A killer movement for your legs, core and shoulders. One of my new “favorites.”

4. Decline Log Chest Press

5. Peek-A-Boo Step-ups–step and press one of the tires.

6. Decline Thor Twists–work that core with a sledgehammer twist/crunch.

7. Webbing Ab Tuck/Twist–push-up position with your feet in the webbing straps. Bring right knee to the outside of the left elbow, back to plank and then the left knee to the outside of the right elbow.

8. Log Bench Row

9. Backpack Pull-ups

10. Dumbbell Side Lateral Raise Switch on the Balance Board–while in an athletic stance on the balance board, do a side lateral raise on one side and at the bottom of the movement switch the dumbbell to the other hand and repeat the movement on that side. The constant switching of the weight and the distance of the weight from your body makes the balance challenging. Start with light weight.

11. Tire Whack–always a good one with which to finish.

After going through the full circuit twice, I picked a few exercises to go through for a bonus round. In this case I did another set of:

1. Backpack Kettlebell Walking Lunges

2. Backpack Atomic Push-ups

3. Kettlebell Press Walking Lunges

4. Webbing Ab Tuck/Twists

5. Log Bench Rows

Just for kicks, I actually did three extra sets of backpack pull-ups. You can never get enough of this classic exercise!!!

Posted in Adventure Racing, Kayak Racing, Primal Fitness, Warrior Workouts
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