Heat Training/Strength Training

•June 11, 2009 • 2 Comments

One of the advantages of my outdoor/garage gym is that it is not air conditioned–thus, it allows my body to adapt to weather conditions as the seasons change. In the winter, I get used to working out in gradually cooler weather (it’s never really cold in Florida, is it?). In the spring/summer I get to work out in gradually warmer, hotter and more oppressive weather. The outdoor gym allows me to make the adjustments gradually. But, once I’ve started to adjust, I need to step it up (just like I need to increase the weight/difficulty of certain exercises). So, today, I’m going to do my strength training workout in the heat of the day–starting at 1pm.

I didn’t do any serious strength training (just lots of paddling, swimming, a sprint triathlon, and some hiking) while in St. Maarten, but I was inspired to find myself an event to train for (still looking) and to buckle down and kill my training. So, I’m starting with a killer:

1. Slosh Pipe Overhead Walking Lunges

2. Pull-ups

3. Web Mountain Climbers

4. Tire Whack with Sledgehammer

5. Atomic Push-ups

6. Web Horizontal Row with Heavy Backpack

7. Log Drag Bear Crawl (killer!)

8. Web Hamstring Curls

9. Sandbag Curl and Press

10. Sandbag Walking Lunge (remember, I love lunges)

11. Sandbag Twisting Throws

I’ll report back when I’ve gone 3-4 times through the circuit.

Posted in Adventure Racing, Kayak Racing, Orienteering/ROGAINE, Primal Fitness, Uncategorized
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Circuit Hell Workout

•May 29, 2009 • Leave a Comment

So, my friend and fellow adventure racer and ultradistance runner, Aaron joined me for a killer circuit workout at the Koelsch Garage/Ghetto Gym in St. Petersburg this evening.  The workout was done circuit style–meaning we did one set of an exercise and then moved on to the next exercise. Because I was showing him the exercises along the way, I would do each first and then he would follow–so, we got just a little extra rest between sets.

For the workout, we went three times through this circuit:

1. Traveling Log Flip Dead Lifts–using a three foot log and going about 40 yards.

2. Pull-ups. Nothing special here–just a great exercise.

P52800063. Balance Lunges–using my homemade TRX-style webbing to hold the rear foot/leg and holding a short slosh pipe straight out at shoulder height.

 

 

 

 

4. Atomic Pushups–both feet in the TRX-style webbing about six inches off the ground. Push-up and then draw knees towards the chest. Repeat. Pause slightly with legs extended and then again with the knees tucked to enhance the impact on your core. This is one of my favorite movements.

5. Squat Throw–using a sandbag (you can use a medicine ball), squat and explode up while also throwing the bag over your head. Catch the bag and absorb the weight as you squat back down–repeat.

6. Mountain Climber Planks–again, using the TRX-style webbing as in the the Atomic Push-ups–put your feet in the loops and alternate pulling one leg at a time into your chest. Pause slightly with your leg extended and again with the leg tucked in to your chest.

7. Web Horizontal Row With Weighted Backpack–we did these with my portable webbing wrapped around a tree in the yard and an old Salomon adventure racing pack filled with a couple of books and a sandbag. A great back exercise.

8. Slosh Pipe Press/Curls Balancing on Log–we started with a front raise and press on a log and then changed to doing “21-style” curls (at Aaron’s request–pump up those biceps!). A great way to challenge your balance, focus and core.

P52800079. Log Drag Bear Curl–FINALLY, I got to use a padded stap set-up I bought at the Army/Navy store about six months ago. We hooked it to one of the logs and then proceeded to bear crawl (on all fours) about 40 meters while dragging the log. Great while you are doing it–watch your lunch when you stand up.

P5280008

 

 

 

 

 

 

 

 

10. Sledgehammer Tire Whack–this after the Bear Crawl made for an intense end to each circuit. This was Aaron’s biggest challenge (I think mine was the Bear Crawl). In a good, soft-knee athletic stance, whack the tire to slide it along the ground–about 15 meters one way, then switch and whack it back from the other side. This is great for rotational core strength that powerfully connects the upper and lower body.

Three times through was an awesome all-body workout that addresses some of the movements that both of us need for off-road racing–whether it be running or biking. Give it a try once in a while and see how it improves not just your physique, but your athletic performance.

If you are interested in learning more or in some one-on-one or small group personal training in the Tampa/St. Petersburg, FL, area, please contact me at kipkayak@hotmail.com.

Posted in Adventure Racing, Kayak Racing, Primal Fitness
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Where’s Kip?

•May 28, 2009 • Leave a Comment

thumbnailCAYNKH2ZWell, almost 20 days since my last post–ugh! It’s been a busy few weeks as I started a new job at Bill Jackson Shop for Adventure in Pinellas Park, FL. The hours are long and I’m still adjusting to how that is impacting my training, my writing and my attitude.

I’ve managed to finally get back into a consistent training groove with everything but my running–and, I hope to have that dialed back in soon. What vexes me more is that I have had or made little time for my writing. I have two people reading the latest version of The Built-in Smile to tweak it even a bit further and then I’ll do another push for an agent and publication. But, I also have the ideas for another book (a follow-up novel) in my head–I’ve even got some down on paper.

That is all for the moment. I’ll post a new workout that one of my friends Aaron and I are going to rip through in a couple of hours.

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What SUP? Stand-up Paddle board

•May 9, 2009 • 1 Comment

Laird boardIf your are an outdoor athlete and you haven’t seen a stand-up paddle board (either in person or in a magazine or on line), then you just haven’t been paying attention. This Polynesian/Hawaiian sport is taking the paddling/surfing world by storm. Search hard enough and you’ll even see photos of Lance Armstrong doing it!

Stand-up paddle boarding is something that I’ve wanted to try for quite some time, and due to my current work situation (at Bill Jackson Shop for Adventure in Pinellas Park, FL) I had the opportunity to borrow a board and take it for a spin on my day off.

So, I loaded up the board and paddle and took it out to Fort Desoto Park on the Gulf of Mexico. Well, it was 80+ degrees and sunny–a typical day in paradise. After offloading the board and attaching the leash (don’t want to lose a borrowed board), I set out across the grass flats in a relatively sheltered area.

Amazing view! The first thing I noticed was the perspective on the water. The people from the shop warned me about it–that it was a way different point of view than from the seat of a kayak. When they said that, I sort of chuckled to myself–but, they were right. Looking down into the water while standing (and wearing my polarized sunglasses) was a point of view not typical to the kayaks (or even canoes) I paddle.

The water was clear and I could see to the bottom. One of the first things I noticed were the live mollusks–sea shells. I saw a number of small whelks and tulip shells–as well as some spirally whelk egg cases. A little further along I saw a whelk that was probably close to 12 inches long.

The grass flat were pock-marked with sandy “holes” of various shapes and sizes–and along the fringes I’d see schools of bait fish moving in unison and darting away as the shadow of the board passed over. In one sand hole I saw two large snook traveling together–beautiful.

Of course, I noticed how the board paddled. I already knew they were not as fast as a surf ski, most sea kayaks or an outrigger canoe, but the shallow water also dragged down the speed. So, the workout I got from the paddling was more strength endurance oriented–attacking my core (abs, obliques, lower back) and my upper body when I was doing the proper, rotation-emphasized, stroke.

I spent two hours on the board–paddling with and against the current and with and against a pretty stiff wind. Into the wind was challenging as you are presenting the full surface of your body for resistance.

Though the workout was not a intense and the boat not as fast as my kayak, there was definitely something about the stand-up paddle board that intrigued me. Maybe it was the simplicity of it all? I figure the simplest way to move across the water is to swim. The next level up is paddling something (a log or a board) with your hands. Stand-up paddle boards are the next step.

While the primal nature of the board appealed to me, it was something more–something about feeling less in something and more a part of the environment. There was no kayak or canoe separating me from the water. I felt more out there–more exposed, naked to the elements.  I had no place to retreat to (like the cockpit of a kayak)–it was just the board, the paddle and me.

For more information on stand-up paddle boarding (SUP) try these sites:

http://www.supsurfmag.com/

http://www.eastcoastpaddlesurfing.com/

http://www.supglobal.com/

The board I paddled was the Laird (Laird Hamilton–guru of big waves and stand-up) 12’1″ made by Surf Tech.

http://www.surftech.com/index.php

The paddle was the Spanker by Werner Paddles.

http://www.wernerpaddles.com/paddles/stand_up/performance_core/spanker/

So, if SUP is something you’ve been aching to try–find a place (like Bill Jackson Shop for Adventure in Florida) to take a demo for a spin and enjoy what is truly a great workout and an awe-inspiring, primal point of view.

Posted in Adventure Racing, Kayak Racing, Primal Fitness, Uncategorized
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The ONE Exercise–Lunges

•May 7, 2009 • 1 Comment

I’m not a big proponent of wildly claiming that one exercise modality, one piece of equipment or even one exercise is the end-all and be-all of fitness. There are just too many good ideas, good pieces of equipment (including what you create yourself) and exercises to be that exclusive.

But, if I had to choose one exercise that you can do anywhere and modify in ways to attack other body parts and challenge other aspects of your fitness, I would opt for the LUNGE. The basic movement attacks your quads, glutes and hamstrings, but creative options can challenge your core, the supportive muscles of your ankles, your shoulders and your biceps.

So many of our daily activities (um…like walking) and the sports we love to do (running, cycling and even kayaking) require using one leg at a time, that doing lunges just makes functional sense. For those looking to strengthen their legs for running stairs, up hills or for hiking, backpacking or mountaineering, the lunge is an exercise that simulates what your legs will be going through and helps build the strength you need.

How to: Stand with your feet about shoulder-width apart. Keep your back straight, head up and abs tight, then take a large step forward with your right leg and lunge down toward the floor until your right thigh is parallel to the ground. Once you reach the bottom, drive your body back up with your right leg until you are in a standing position. Repeat the same movement with your left leg and continue alternating until you reach the number of repetitions you’d like to complete. You can also do one leg to completion and switch to the other leg.

Start with the basic lunge and then you can try any number of variations:

Dumbell/Kettlebell Lunge–same movement with weights held at your sides.

Barbell Lunges–with a  barbell held behind the head as in traditional squats.

Overhead Lunges–holding weight (kettlebell, dumbells, sand bags, barbell, a chair, your neighbor) over your head.

Overhead Slosh Pipe Lunges–Oh no! The water inside the pipe moves and challenges my balance and core stability! These are one of my favorites.

Any of these Lunges Stepping Onto a Foam Pad–depending on the thickness or density this will challenge your ankles and your balance.

Lunge while holding slosh pipe with straight arms at chest height. Try it first with a static hold. For more of a challenge, rotate your torso to the non-lunge side as you step.

All of the above (except the foam pad) can be done while doing a walking lunge as well.

All of the above can be done while doing a balance lunge–with your back foot resting on a chair, in a sling/TRX/webbing, or held by your training partner.

Best of all, lunges can be done anywhere. So, no more excuses for not getting a good leg workout. Now, everyone get up and try a few lunges–and, let me know if you have any creative/challenging variations of your own.

Posted in Adventure Racing, Orienteering/ROGAINE, Primal Fitness, Uncategorized
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Today’s Paddle

•April 29, 2009 • Leave a Comment

It’s never difficult to remember why I love the fact that paddling is at the core of my workout schedule. First, there is the environment. I live near the Weedon Island Preserve and almost every morning I paddle I’m guaranteed to see (out of the corner of my eye mostly) rays swimming over the sand flats, mullet jumping, wading birds stalking small fish, or an osprey perched on a piling. On special days (and those are frequent) I see dolphins hunting, traveling and sometimes just playing. Second, on an early morning paddle, I often have the water to myself–even if there are a couple fishermen out, there is enough space for me to enjoy the “solitude.”

But, one of the most incredible things about paddling is how it connects me to the water and to myself. Planting the paddle blade into the water is an act of  union with the water–I feel it through my finger tips, shoulders, back, legs and footrests. The boat is an extension of my lower body and the water is an extension of my arms.

Gliding across the rippled surface of the water, the repetitive, rhythmic motion focuses my mind and my body. There are times when I think about other things–work, my list of things to do, my novel, the flea-ridden cats–but the truly magical moments are those when I’m absorbed in the connection with the water and focused on the movement.

This morning’s paddling workout was in my surf ski and was 60 minutes at a steady, moderate pace. I covered 6.5 miles in that time–not stellar, but not bad for just getting back to a little more serious paddling.

Posted in Adventure Racing, Kayak Racing
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Tonight’s “300” Workout

•April 29, 2009 • Leave a Comment

While there are a variety of “300 workouts” all over the Internet that claim to be the workout used by the actors in the movie to get ripped enough to fight the Persians, this is not one of them. It’s my understanding that Gym Jones was where the actors trained, so that is the only place (highly recommended) to visit to get the real deal and the real feel for the real deal.

What I (and many others) have done is modified that killer workout to suit the equipment and goals I have. But, the basic idea is that your total number of repetitions for the workout equals 300.

This evening I did:

50 Log Flipping Dead Lifts

50  Overhead Slosh Pipe Walking Lunges

50 Push-ups

50 Pull-ups

50 Squat Presses with my trusty sand bags

50 Abdominal Curls using my ghetto TRX webbing

The idea is to do each exercise (even if it means you do one rep at a time)until you’ve reached the number of repetitions required and to move from one exercise to the rest with no rest interval. Most people should be able to do this workout in under 35 minutes–under 30 and you’re in good shape. If you do it in less time, start adding more weight to your movements.

Well, enjoy this high-intensity way to make the most of any short workout window you may have. Now, kill it!

Posted in Adventure Racing, Kayak Racing, Orienteering/ROGAINE, Primal Fitness
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Swine Flu!

•April 27, 2009 • 1 Comment

What a shameless way to get people to read my blog today–put the now ever-present “Swine Flu” into the headline and my tags. Well, if you are reading this because my swine flu swindle brought you here, I apologize. But, do take the time to check out some of my writing–including the blurbs for my novel, The Built-in Smile.

And, just so that this is not 100% shameless, let’s talk a little about swine flu, pandemics, Pandoras, Endora and the bewitchcraft behind a virus that is bigger than bird flu or big bird. The World Health Organization (WHO? I wonder if there is a doctor in their tardis?) has now upgraded its threat level to four (their scale goes up to six, while mine goes up to 300 pounds and can guess your body fat percentage) meaning that they’re seeing transmission through human to human contact. I’m thinking that a four on the threat level scale probably corresponds to about a seven on the public panic scale (and about 257 pounds on my bathroom scale). In fact, we’re already seeing photos of trend-setting, panicky New Yorkers wearing masks, Michael Jackson-style, while conducting their everyday lives (of course for the New Yorkers it’s elbowing your way through the crowds on the sidewalks, eating a soft pretzel on the corner and laughing at the tourists with the kinks in their necks from looking up at the tall buildings), while for Michael Jackson everyday life is more like something I really don’t want to write about.

So, back to the great pig pandemic of ’09 and back to wondering whether viruses are just another way for nature to bring down population numbers in species that are moving beyond the boundaries of supportable behavior. Are we talented enough (or is it arrogant enough) to think that the laws or effects of nature don’t apply to humans? Hurricanes, earthquakes, tidal waves, and microscopic viruses can all be grim–very grim–reminders, that in most ways we are still connected to–full participants in–the natural processes of the universe.

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April 23–Today’s Workout

•April 23, 2009 • 2 Comments

Here’s a workout I used for one of my personal training clients today. It was done circuit-style and we went through it all three times.

1. Walking Lunge with one-hand, overhead hold of short slosh pipe (one set equals 30 meters with pipe in one hand and 30 meters with it in the other)

2. Squat Press with sandbags (10-12 repetitions)

3. Sumo Squats with sandbag (10-12 repetitions)

4. Push-ups (max reps with good form)

5. Horizontal Pull-ups (10-15 repetitions)

6. Seated Trunk Twist with long slosh pipe held at chest (20 full rotations)

7. Reverse Curl, Press Forward and Hold for five count using short slosh pipe while standing on one foot (8-10 reps for each foot)

8. Single leg, Bridge, Hamstring Curls with feet in webbing straps 6 inches off the floor (10-12 reps each leg)

9. Ab Curls with feet in webbing straps 6 inches off the floor and body in push-up position (bring knees to chest 10 times)

Move quickly from exercise to exercise with minimal rest, but take one minute rest between circuit sets. If you have yet to make yourself a slosh pipe, you can substitute sand bags or another oddly balanced object (sledge hammers are good for this).

Enjoy!

Posted in Adventure Racing, Kayak Racing, Primal Fitness
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Research: excited about the second novel!!!

•April 23, 2009 • Leave a Comment

I got the first used book I ordered as part of the research for my second novel! I’m excited to get into it–but I have to finish what I’m currently reading (Misquoting Jesus) first.

Suffice it to say that the second novel is going to explore some much more “far out” (but plausible) concepts while the characters race to solve the cause of another worldwide dolphin crisis. Think “Fringe” meets the “X-files” meets “Flipper.”

I know…you can hardly wait. The bummer is…you’ll have to wait for the first novel to get published.  Hopefully, when that sells, the publisher will also purchase the second novel and we’ll have a short lull before the it hits the shelves.

Posted in Environmental Issues, The Built-in Smile: Wendall's Lullaby
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