Today's View From the Creek

Definitely one of the 10 best days of the year. As I sit here entering this post the breeze off the creek is delicious and the view incredible. I worked last night at the fire department. We had been up since around 2 am extinguishing a rash of arson fires. At one point we had 3 working (heavily involved) structure fires burning at the same time. Crazy stuff - but hats off to the Fairfield Fire Marshal's office and Fairfield PD for catching the arsonist. Great work guys!!!

So anyway - I was just a bit tired this am to the least. But that changed as soon as I got to AC. The BARF crew was waiting. We did some Z and TRX to get Heather ready for her tennis match today - amped it up for Brian, Chet, and Meredith, who all stayed late for some kettlebell work. AMR Medic Kim D., one of AC's newest members, joined us today. Kim had just finished her shift during which she helped usher in a future member. Congrats on delivering a happy healthy baby girl - number 4 for Kim and the 2nd field delivery in the past month by AC members - Kim Massey delivered number 12 (or 13) 2 weeks ago - Good stuff ladies.

Parish Ct Senior Z was a home run today. We did a full 16 point neural warm up - STANDING UP the whole time >>>> AND we included 16 power breaths - 2 after every body part. Some of our clients remarked that they haven't been able to stand for that long without pain in years. Others said they haven't been able to stand for that long period. Amazing stuff.

On a final note - had a great meeting with Capt. Mike of FDNY yesterday. Came down to learn about AC and what we do with regard to firefighter wellness. He had many good things to say about AC and his visit. The privilege however was all mine. I have great respect for Mike and his/our brother firefighters in the City. We shared some hallowed ground 10 years ago Sunday in lower Manhattan - who could have imagined that we would be sharing Z and KB yesterday. Life has a funny way of bringing things full circle.

Enjoy this day, live it well. Stay safe.

Simple but Simple

Sometimes life gets in the way of our training - let's say for example a major hurricane comes through your town and knocks out the electrical power for 30,000 people and you really don't want to stand in line to take a shower down at Planet Fitness. Or maybe the Utilikilt you ordered from ThinkGeek didn't come in yet, and you really had your heart set on doing swings in a kilt. Regardless - let's say it's been a while and you need to get started again - lets keep it as simple as possible - 200 swings per day (or combo swings and dead lifts) for the next 2 weeks - keep the number at 200 - just vary the weight - if you feel strong use a heavy bell and 2 hands - or a lighter bell and 1 hand. If you don't feel strong use a light bell 2 hands - focus on your form - finish each session with a grease the grove style tgu - break down each movement of the tgu and perform it 3x on each side - with or without weight.

200 swings per day (plus tgu) for 2 weeks - be creative - use your gym boss - set it for 15/15, 20/10, or even 10/20 for heavy days (training/active recovery) throw in some power breaths during AR or hops, or a short walk. Just because you got a little soft that doesn't make you a bad person - keep it simple

Today's View from the Creek

Very busy day today at Ash Creek - started out with
BARF at 0615. Mark O. joined us today, along with Meredith, Chet, and David. Not an easy day in the least:

Started with the Z Health 4 High Pay Offs
Then performed a progressive TRX circuit that included the following (in order):
Round 1

Push Lunge - 10x Press 5x (x3)
Pulls (row) - 20x
Squats - 5x
Single leg DL (using TRX for support) alt 3x each leg
Squats 5x
Lunges - R/L - 10/10
Squats - 5x

Round 2, 3, 4 - added a few things

Push Lunge - 10x Press 5x (x3)
Single Arm Rotations - from lunge R/L 5/5
Tricep Press - 10x
Double Rotations - staggered from lunge 4x each side
Pulls (row) - 20x
Single arm rows - 5/5
Squats - 5x
Single leg DL (using TRX for support) alt 3x each leg
Squats 5x
Lunges - R/L - 10/10
Squats - 5x
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follow this with KB - hip ups
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follow this with deadlift or swing complex -
swing/ 20 yd farmers walk/ power breath (x4)
repeat for 10 cycles (10 minutes)
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follow this with KB - hip ups
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finish with round the world
10 low halo each side
10 curls
10 high halos
10 curls
10 low halos each side
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finish with z

workout of the day at AC

Today's work out was designed for AC's newest disciple - the infamous Mike Jones. Funny how things work out - (pun intended) The first soccer team I ever coached was a U-10 boys team for the Fairfield Football Club - My son John was a U-8 playing up and they needed a coach to to have a team. Mike Jones was one of our players. Now 23 years old and a college graduate - he is training for the Brooklyn Urban-Athlon taking place in November.

Yesterday was our reality check - when expectations meet reality. Humility is a good thing, especially when it makes you willing. Mike had a 2.5 mile run before we started our training session and it changed the venue big time. Today was a combination of fixing and loading. The TRX complex took about 20 minutes - the big change was incorporating the single leg deadlift in a TRX complex. Start with a single leg deadlift using the trx strap for support or stabilization - toes on the back leg should be pulled back to the shin (dorsal flex) the back leg should be kept straight - from shoulder to heel. 5 reps right - 5 reps left. The best visual example would the bobbing pink flamingo that some people use to accentuate their drink glasses. Not seen that much in the north east - but I hear it's quite prevalent in the Seattle and other eclectic new wave grunge or metro sexual locations. anyway.....

TRX Complex

Round 1 -
Single leg DL - 5/5
Push Lunge - reps
Pull (row) - 20 reps
TRX Squat - 5 reps
TRX lunge R/L - 10/10
TRX Squat - 5 reps

Round 2,3,4
Single leg DL - 5/5
Push Lunge - 10 reps, TRX Press-10 reps,
Push lunge 10 reps
TRX Delt Flys from lung position - (rotation) 5/5
TRX Tricep Press (alternating lunge) 10
Pull (row) - 10 reps,
TRX Bicep Curls - 10 reps
Single arm row, open, reach, pull, recover - 10 reps
TRX Squat - 5 reps
TRX lunge R/L - 10/10
TRX Squat - 5 reps
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Turkish Get Ups - Hip ups 3/3 x 3 with halo's
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Swing Complex with Power Breaths and Farmer's Walks

ladder up if your a novice - using form as the limiting variable. Focus on one key point or cue per set - from the ground up - example - think "jump" at the bottom
10 swings - 4 power breaths - 20 yard low carry fw
15 swings - repeat above
20 swings - repeat above
10 swings - repeat, 15 swings - repeat, 20 swings - ect.

for intermediate to advanced perform 20 reps for 10 sets
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follow this with a tgu complex - hip ups or full tgu -
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finish with a round the world complex - 10's - use a lighter bell (at least one size smaller) and focus on the reps and keeping tight. This work out will sneak up on you - so take your time - perfect practice - never to failure.

island of misfit toys a safe harbor during hurricane irene

thanks to all who expressed concerns for AC during Hurricane Irene. We fared quite well. The greatest toll was human Kim and I both worked marathon shifts of 38 plus hours during the height of the storm. The facility remained unscathed with no loss of power Programming is back to normal and the moon over Ash Creek is really quite beautiful tonight

Z for Seniors at Parish Ct

http://www.youtube.com/watch?v=zTCU6Kfihj8

Week 3 of our senior Z program. The video shows our get out of bed pain free video - or at least the draft.


Enjoy

Zen Garden- a work in progress

many thanks to Rob Ferraro and Lis Gorenstien for all of their hard work in our Zen Garden