Climber's Workout 5/20/09 San Jacinto Peak

Climber's Workout 5/20/09 San Jacinto PeakC

Explosive Endurance

5 rounds rest between rounds 10 seconds

5 push ups

50 yard sprint

5 push ups

50 yard sprint

Explosive Core

5 rounds 30 seconds rest between rounds

5 rolling get ups

sprint 10 yards

180 degree jump to the right

180 degree jump to the left (this will put you back facing forward)

Back peddle 10 yards to starting point


Core Endurance

4 rounds rest 1 minute between rounds

10 get ups

1/4 mile run easy pace (roughly 2.5- 3 minutes)


Notes Please warm up at least 10 minutes before attempting this workout. Also spend some time stretching right after the workout then again before going to bed.
Hold all stretches at least 1 minute for maintaining flexibility 2 minutes to increase flexibility.

Climber's Workout 5/19/09 Black Butte~ Think about nothing.

As a Fitness Trainer and Adventure seeker I am constantly finding new ways to challenge my mind body and spirit. I have scaled walls, climbed over snow boulders, traversed up the banks of raging rivers and have Mountain Biked serious gnarly single track. I push my body hard, constantly testing my physical limits. The funny thing is I find this to be the easy part of living fit. The hard part is focus. This may sound counter intuitive at first. But, I ask you this question. Can you think about nothing? Seems easy right, give it a try. Close your eyes and try to think about absolutely nothing...

Impossible right? Well, not really just challenging. Not from a physical sense like climbing a mountain but more like sitting tied to a chair in a white room. For most people it would drive them insane. Suddenly we realize how much our brains are constantly in use and keep us preoccupied with random thoughts through out our day. So even though me may never be able to think about absolutely nothing slowing down our thought process will have a huge benefit as we continue to learn how to manage stress. Remember the brain and body are connected if one feel stress so will the other. "Look at the Big Brain on Brad" So the brain is nothing more than a muscle. Sure it's a lot more complex than say your Bicep (the muscle that sits on the front of your upper arm) but, it's still a muscle. And like your Bicep if you keep working it and working it eventually it will tire and fatigue. Same way with our brain! It's great to challenge it but, keep in mind are you allowing to rest and recover? Look around you see the constant stimuli? Life is very busy with work,family,friends,face book,television the list goes on and on. So where is the break from it all? Taking a few moments everyday to think about nothing... Ok I will admit starting this process is the hardest so here are a few suggestions to get you going. First, make sure you have a few minutes all to yourself. Also I have found keeping your body busy acts as a nice distraction. 1) Count slow deep breaths to 10 while walking to and from the car before and after work. My first year of meditation I could only make it to 6 before an random thought would enter my head and distract me. Then I would start over 3 or 4 times before I knew it I was meditating for 7 minutes. That is a long time for beginners 2) Count your steps when walking or running 3)Looking for something sitting stare at a candle and allow your thoughts to flow randomly see where they go. 4)My favorite and what I did this past weekend was sit by a favorite landmark and focus on counting breaths very slowly and deeply. There are literally millions of ways to try and think about nothing. Finding what works best for you will make a world of difference. Keep in mind your brain is a muscle and if you are overstimulating it fatigue is inevitable. Once fatigue becomes a factor injury and disease is more likely. That's why things never seem to go our way when we are tired and stressed. So even though me may never be able to think about absolutely nothing slowing down our thought process will have a huge benefit as we continue to learn how to manage stress. Remember the brain and body are connected if one feel stress so will the other. I hope you find this workout very beneficial. It is one of the many ways I have found to maintain peak performance as we continue along our adventurous paths towards greatness. Be Amazing!

Workout 3mile run Screamin' in the head phones:Pearl Jam Live on two legs


Love it, like it or just plain hate it running is a great way to workout. But, before you grab the running shoes and hit the street let's talk a bout a few things that will make a huge difference in your technique. Remember the goal of fitness is to create an efficient human machine.

1) Breathing if you are a bad breather (which most of your are) you are not supplying your body with the oxygen it needs to support the intensity at which you are working. Your body breaths naturally it needs O2 to survive. So one way of working with your breath is by actually focusing on your exhale. Sort of like trying to blow out a candle from across the room. Your body will find a a way to get O2 in to the system you just need to get rid of the CO2.

2) Running hurts your knees? Me too! Well, until I started using my body the way it was designed. Your Quadricep or front of the leg is used to stabilize the knee. Yet we seem to think that is what moves us. Not the case. Our Hamstring and Glute (back of the leg and butt) are actually doing the moving of the body. So when you run pull with the Hamstring and push through the Glute. This is a way to get that cute little butt!

3) Mentally tell your body to stay relaxed. This is really tough mainly because people think that a workout should be tough well when you get tense mentally your body follows suite and gets tense then you limit your range of motion and therefore making the run harder. You are what you think. So while running if things feel like they are getting harder tell yourself to relax and focus on your breathing, see what happens.

4) The surface you run on should be chosen wisely. I never run on the street, pavement was designed for things with tires not knees. A great surface to run on is Synthetic Athletic fields. They are soft even surfaces that allow you to focus on form especially short runs. I prefer trails to run on personally. The rocky unstable surfaces are a real challenge to navigate yet the dirt and leaves provide a nice cushion for the body. Plus hills are a great way to really push you limits.

These basic techniques have taken people who refuse to run and made them rethink their approach. Now they are running fools and love the feeling and results they get from short quick sprints. After all when you run short quick bursts you are using your fast twitch muscle fibers, which use the most energy, burn the most fat and help the body naturally produce more Human Growth Hormone! That's the good stuff that helps your body regulate body fat, increase sex drive, regulate sleep, and reduce the aging process.

My philosophy is simple Run, Jump, Push, Pull! In other words get out and play!

Climber's Workout 5/13/09 Mt Burdell

Workout:Mt Burdell Screamin' in the Headphones:Widespread Panic (again)

You can work out hard but it's a huge waste if you are not flexible!

Focus on opening your hips to accomplish explosive movements and full range of motion


4 rounds

Clean & Jerk 95# (focus on speed of movement) 8 reps

Wide Grip Pull Ups 8 reps

Bosu Ball Jumps 8 reps
(Jump forward on to BOSU ball then forward off ball then backwards on to Bal then backwards off ball repeat)

Hanging Knees to elbows 8 reps

Kettle Bell Get ups 35# 10 reps 5 per side
(stand up with kettle belll over head lye down on back hold kettle bell over chest using one arm get back in to a standing position and repeat)

Run 1/4 mile 5-6% grade 6.5-7.0 mph
(slower speed more elevation run should last 3minutes)

Please stretch for 15 minutes after this workout focus on hip stretches which will help promote core flexibility.

Climber's Workout 5/12/09 Mt Tamalpias

Some of you know one of my life's goals is to climb on Mt. Everest. As I slowly and surely work on my quest, my mental and physical capacity needs to be challenged. I have have made it my passion and business to explore the capacity of the human machine. I strive to push myself hard but never beyond my own capacity. Total Fitness is understanding your human machine and making it efficient So if you too are fascinated by the human machine and are looking to find some creative ways to get serious with your fitness then try this workout.

Workout:Mt Tamalpias Screamin' in the Headphones:Widespread Panic

4 rounds of each movement rest 1minute between rounds

Flat Side Bosu overhead squats 35# dumbells 8 reps

Weighted Dips 15# 8 reps

Hand Stand push ups 8 reps

Run 1/4 mile

Push ups 25

*Please adjust weights and reps based on your fitness level*

The adventure continues...

Sun Tzu's The art of war

12. We cannot enter into alliances until we are
    acquainted with the designs of our neighbors.

13. We are not fit to lead an army on the march
    unless we are familiar with the face of the country--its
    mountains and forests, its pitfalls and precipices,
    its marshes and swamps.

14. We shall be unable to turn natural advantage
    to account unless we make use of local guides.

I'd say this is a conclusion of the Man of Action program but, it's only getting started! We have finished our first six week series. It wasn't attended as well as the team would have liked but, we agreed for the first series the right people were there at the right time. We explored some key areas around the North Bay area and were able to get really creative as we challenged ourselves mentally and physically. So as the season changes were going slow down our bodies, focus on our breathing and give our minds a break and watch the wildflowers bloom on the hillside. This time is necessary in order to prepare ourselves for another series of adventurous workouts. Keys to success 1) Breathing Be aware of your breath. Slow deep breaths through the nose. Mouth is for eating nose is for breathing 2) Flexibility (action and thoughts) Stretch your muscles daily. Hold stretches for at least 1 minute. Think before you speak and take action. Are you supporting others or protecting yourself? 3) Nutrition FOOD IS FUEL! How are you fueling your machine? Are you living for your senses or are you living for your center? My final thought: You never see a Tiger working on his push ups, only running, pouncing, playing and stretching...

Tao Te Ching #76

Men are born soft and supple; dead, they are stiff and hard. Plats are born tender and pliant; dead, they are brittle and dry. Thus whoever is stiff and inflexible is a disciple of death. Whoever is soft and yielding is a disciple of life. The hard and stiff will be broken. The soft and supple will prevail.

KIcked in the Balls By Bacteria!

Well what can I say even a "Man of Action" gets sick and has to take a break from the grind. So here I sit battling what seems to bean ass kicker of a Sinus Infection! My heads foggy like San Francisco in the summer time and I am spitting green goo like the girl in the movie "The Exorcist". It's truly maddening to live a life of activity then have what seemed like a standard cold suddenly kick you in the nuts and take you down hard.

So over the past few days as I have been fighting through the constant congestion, dizzy spells, fever and ringing in the ears. I am reminded of how good health is so important to the overall vitality of life and the ongoing pursuit of greatness. I will admit I am not ruling out the antibiotics. You never know this thing may want to go the distance. But, for now I am thinking like a Man Of Action and taking matters in to my own hands. I am going Homeopathic! OK so not totally I will admit Ibuprofen and a good decongestant go along way and make the homeopathic approach a little bit more bearable. So after 4 days of trying to work through this, a trip to the Pharmaca in Novato was necessary. Thank the adventure gods I ran in to my herbal guru Kelly I knew I was in good hands and would be all set to knock this thing out and get back in the mix.

$40 later I walked out with "Nutribiotics" Grapefruit seed extract which has all natural antibacterial, antiviral and anti fungal properties. How is that possible it isn't an antibiotic! Wait that's right most of the drugs we use today are derived from natural plant sources ahhhh yes now were on to something. She also turned me on to alcohol free golden seal to put in my nasal irrigation system and an herb mix to put in the 5-7 liters of water I have been drinking each day.

So here are few things that have seemed to work so far:

Nasal Irrigation System aka Neti Pot
Sure it's a little uncomfortable...I mean who really wants to shoot salty water up your nasal passages? Trust me once the mild stinging stops and you can actually take deep breath through the your nose you'll be looking for someone to throw up a high 5 to!

Well I was doing this with just the salt water hoping that Dr Volin's home remedy system would work like it always does but not this time. The salt water just didn't seem to touch it. Kelly my herbal guru suggested to use the Golden seal in the neti pot along with a saline solution. So I gave it a whirl. Whoooo wheeeee I think I over dosed a bit the sudden urge to puke came over from the smell. Wait the smell? I hadn't been able to experience that in days! Awesome now were headed in the right direction. So after a full on phlem exstrapalation complete with ear unintended Valsalva maneuver I was ready for the gentle mist of the "Nutribiotic" grapefruit seed extract. I shot this stuff up and it felt oily almost in my nasal passages. But after 3 solid squirts in each nostril I feel the stuff working right away! It started clearing the green and yellow goo because I could feel it sliding down the back of my throat. Sounds gross and it felt worse but, it meant the goo was on the move rather than just sitting there. Finally, some forward progress and a few good solid deep breaths.

Well, here I am 24 hours later and have repeated the process about 6 times total and am happy to report that the sinus passages are staying relatively clear the green and yellow goo is starting to go clear and my ears aren't pounding from the pressure on my ear drum. Although I am still experiencing the ringing sounds aka tinnitus. In my research this should pass once the fluid is completely drained.

Conclusion keep your fingers out of your nose! That's usually how these things start you leave the gym forgetting to wash your hands and perform what is a classic farmer blow all over your face and t-shirt. Well, what's a Man of Action to do? Wipe off your nose with your unwashed hand gently placing bacteria close enough to ear nose or throat where it can invade the body and kick you in the balls! Or so it feels because your nuts swell up like a couple ripened plums ready to be picked from the over production of white blood cells ready to fight the infection.

Next time you are tempted to drink champagne with a beautiful women stick with the beer and get her to bed early!

Homecoming Hauke Park Mill Valley, CA

Every great team loves a good homecoming. Well, the Man of Action team found themselves knee deep in grass roots of Hauke Park. Yes we made our way back to the familiar territory of one of the busiest parks in the area. This is also where the basics of Achieveing Total Fitness's adventure fitness program got it's kick start back in the Spring of 2008. Sitting on the outskirts of beautiful Mill Valley, CA this park has a pristine grass soccer field and an incredibel view of Magnificent Mt Tamalpias. We're used to enjoying the sunrise as it casts it's first light through the fog and on to the East Peak. Today we got a late start. The team has been working hard accomplishing the tasks at hand but a Man of Action knows his breaking point. So rather than push and risk an injury better to take the time and prepare properly. Plus, what a magnificent day to be out and about in Norethern California! With the typical Saturday crowd in attendance starting off the afternoon "Yuppie Dog fights" near the swing set (Oh Now don't you worry your organic mind set not a drop of Chai was spilled during the skirmish). Yoga girl stretching on the picnic table and more than enough of the bike geeks and their piss poor regard for trail etiquette, all in attendance. I love the "I want to be a free spirit" vibe a typical Saturday seems to generate. I guess everone else needs thier day in the park too. Well, imagine the look on everyone's face when a 35# Kettle bell became the focal point for this incredible workout! Two Men of Action throwing around a solid piece of steel with our scout pup and her ball fetish weaving in and out of the mix.

Wind Mill Kettle Bell Swings 1 minute

Explosive Kettle bell swings over head 10 reps

Wind Mill Kettle Bell Swings 2 minute

Explosive Kettle bell swings over head 10 reps

Windmill Kettle Bell swings 2 minutes

Explosive Kettle Bell swings 1 arm 5 reps each arm

3 rounds

4 minutes of High intensity football catch
1st round focus accurracy and speed
2nd round focus Hands and power
3rd round Off balance throws and mobil throws

Circuit

5 air squats
5 pushups
5 Bosu Jumps
5 Ball Slams

200 yard run
3 rounds

The adventure continues...

2-3-09 The Dipsea Stairs Mill Valley CA

Since the weather here in Northern California has been so nice it's allowed the Man of Action Team to get really creative with workouts. Today we met at the base of the Dipsea Stairs to challenge our wits and endurance on what seems like an endless barrage of stairs that starts of this grueling race of strength speed endurance and balance as you run up an amazing landscape on your way to Stinson Beach and the Pacific Ocean. 676 stairs of pure heart pounding bliss!

1st leg was a double stair warm up which we walked vigorously to get warmed up. We ran back down took a quick drink of H2o then proceeded to sprint 10 stairs drop and do 5 push ups all the way to the first wide landing.

2nd leg was a balance drill walking back wards up makeshift steps made out of boulders. Once at the top knocked out some Burpees then back down to the Midway landing. The a double stair sprint up the stair until we reached the boulder stairs then we did 1 legged jumps up the stairs at a sprint pace then dropped and pumped out 8 explosive push ups at the top of the Hill.

3rd leg was a walk up the road about 50 yards perfect for a recovery Then we did a double stair walk to the top at a quick pace. Dropped did pushups Came back down Turned around and Did Bear Crawls to the top non stop and finished off with Reverse Lunges.

4th leg was sprints! single step sprints push ups at the top (1.5 minute) 2 times
Double step sprints with push ups at the top ( 1 minute) 1 time
Triple step walk up (which felt as tough as any sprint) Push ups at the top

Total work time 1 hour

Sunrise at Kirby Cove 1-31-09

Another Kick ass workout in one of the most amazing places ever! Kirby Cove...

We ran down the Fire road through campground. To the World War II bunker. The last series of defense against attack for the Golden Gate Bridge. We ran around the bunker doing various forms of push ups, jumps and agility maneuvers. Our Scout dog Mokie was constantly on watch for any form of unwanted guests who might disrupt our workout. After a quick look at a passing ship we headed down to the beach and performed a series of Flying Burpees from the surf to the soft sand. As we finished the set of grueling movements the sun came up over the San Francisco skyline and under the Golden Gate Bridge. We then prodceeded to the "incoming drill" We ran 100 yard sprints on marble sized gravel along the shore and as the instructor screamed "INCOMING" we dove in to the gravel for a brief second and then jumped back up and proceded with our sprint through the gravel. 4 sets was enough to get the legs shaking, the heart pounding and breakfast a little restless. No scramblers today but close. Then we did an exploratory move through a drain pipe climbed back to the top of the bunker stretched a bit enjoyed the sunshine and prepared for the full on run out of the cove back to the car. No one left behind...

Day 1-4 Training Canceled/Presidential Inauguration

"The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy."

Martin Luther King, Jr.


Training canceled due the Presidential Inauguration.

Today marks a momentous change in the course of world order as we welcome a new "Man of Action" and focus towards a brighter future. Barack Obama will be sworn in as the 44th President of the United States. I urge us all to take a moment and experience the potential that lies within our grasp, support change and focus on making our world a better place. As we focus on the challenges overcome and the obstacles still to come we are reminded that no dream is to big!


WOD
10 Push ups
10 Squats
10 Jump starts
10 squats
10 push ups
10 Get ups

5 rounds

Day 1-3 Monday workout of the Day

Since Tuesday is another Team workout Today we focus on endurance.

Option 1: Jump rope Tabatas 4 minutes

20 seconds of work
10 seconds of rest
8 intervals = 4minutes
3 rounds rest 1 minute between rounds.


Option 2 Field Sprints Tabatas 4 minutes
20 seconds of work
10 seconds of rest
8 intervals = 4minutes
3 rounds rest 1 minute between rounds.

Day 1-2 Sunday Rest Day

Since Saturday is Team Training Day...Sunday is Rest day.

Define rest...Rest is keeping active but not at the same capacity the team was working at the day before. High intensity training requires down time to allow muscles to recover but, not sitting around doing nothing. A man of action is busy and need to attend to many things through out his life. Family friends spirituality home health etc...

So on Rest days please engage in light activity especially Stretching!

Take some time to learn more about the Machine you call a body. Sure we focus on the strength, speed and endurance aspect of working out but so often the art of flexibility is lost because we use lame excuses like "I don't have time" Bull Shit make it a family event stretch with your wife, stretch with the kids.


Remember the most rigid tree is the first to snap in a gust of wind

Day 1-1 Workout/ Indian Valley, Novato CA

The Morning was crisp and chilly as a gentle frost covered the landscape...

2 "cougars" spotted
1 dog fight

The Team took on a basic workout:

Step ups (16) on the picnic table and push ups (8). (2 rounds)

Picnic table hoppers (16) with squat hold team work drill. (2 rounds)

Fence jumpers with Hill sprints push ups (8) and squats(8). (2 rounds)

Hike pace up a steep hill (12 minutes)

Full on trail run down the "Cougar Canyon" (7.5 minutes)

Post workout stretch

Your Mission: Should you choose to accept...

The Mission: Man of Action~Extreme Fitness Program

Do you have what it takes to look adversity in the eye and meet the challenge? Your Mission is a 6 week challenge based on the principles of elite special forces training. The team will meet 2 times per week for an actual team training session.

1st Muster:1/17/08 6:30am rain or shine (Saturday's and Wednesday's there after@ 6:30am)

Muster locations: Will be disclosed on a need to know basis in the form of navigation coordinates.

Attention to detail: You will be given instructions for each muster which must be carried out to with extreme detail other wise the team will be penalized

The workouts: Team Drills focused on increased performance. You will carry your own backpack of mandatory gear and minimum amount of water (never to exceed 35lbs).
High intensity intervals
Trail running/Hiking
Basic body weight movements
Team work drills
Daily workouts, flexibility and nutrition tips.


Program price: $420.00

E-mail me with any questions at www.achievingtotalfitness.com