Gymnastics & Ninja-ism

Things have been a little quiet on the blog lately as I’ve started to transition into a slightly different fitness realm.

As I like to do from time to time, I have taken a step back to reevaluate my exercise program. My priorities have narrowed to a few big ones and that’s what I’m going to use to frame my exercise and training decisions for a while. I wrote about this on the Bare 5 blog a week ago or so (Why A Trainer Is Giving Up Working Out… Again), basically explaining my decision to trim my fitness time down to activity/play/fun and ninja warrior training.

Priority number one is family, two is work and three is training for next year’s American Ninja Warrior. I want the little extra time and energy I have for fitness to go toward a very specific training purpose. I’m not going to spend time and energy doing exercises and routines that won’t contribute toward my goal. It’s not that doing things like bench press isn’t good, it’s that I want to focus my efforts toward other things.

You’ll see this reflected in my Bare 5 Fitness workout posts, which I’ll get back to doing shortly.

The two big things I’ve been spending time doing are gymnastics and playground training. I decided to follow the Gymnastics Bodies training system to start from the ground up. I’m starting from the beginning and will follow it to the letter, as it’s designed, without skipping ahead, even when a few of the things aren’t terribly challenging. It’s designed as a slow, steady and graduated program with great progression and thought built into it. I’m looking at this as a year long commitment to gaining gymnastics strength, something I’ve wanted to go after for a while. It’s 20-30 minutes per workout, 4 times a week. Simple, direct, challenging and very transferable to ninja training. Add in a little grip training and call it a day.

I’m also continuing to play, climb, swing and jump at parks and playgrounds when I get a chance. This is intuitive, random and fun. I do things that are similar to challenges the ninja warrior courses traditionally offer but very rarely plan anything ahead of time. Every day is different when I go to the park/playground.

The last piece to the puzzle is rock climbing, which I’ve done sporadically but hope to get on a semi-regular schedule with. Upper body strength, endurance and grip are all very important for the ninja obstacles, as is the flexibility, body control and creativity developed by rock climbing. Not only that, but it’s fun, challenging and has a nice community.

So, in a nut shell, I hope to share as many workouts as I can but they will be a bit different from what you’ve seen. I hope that rethinking, finding and focusing my fitness goals will give me the direction and inspiration to become more ninja-ish while saving a bunch of energy to be a great dad to four kids.


Fri 3-21-14: Full Body

Some easy weight training…

Full Body

Jumprope 2 min

5 Supersets of 10 reps:
Bench Press 95,125,145,165,175
Step Up 19″, 23″, 26.5″, 30″, 32″

5 reps: 50,95

5 supersets of 10 reps:
Snatch Grip High Pull 95lbs
Overhead Rope Extension 60lbs

5 supersets of 10 reps:
Standing Rev Fly 10lb plates
DB Curl 30lb

4 Supersets:
Cable X Pull to Rev Tri Extension 10lb x 15 reps
Grip Hold 30 sec
Treadmill 30 sec @ 12mph

Thur 2-27-14: Full Body

Went to the park for a bit and then back into the gym to try a little workout my buddy Bryan over at Frontdive Fitness sent me…

Park Work & Filthy Fifty

2 laps, rest 1 min between:
1/3 mile jog around park, zig-zagging around trees and other obstacles.

Alternate between:
Dragon Flags x 5
Sprint 100 yards x 2 (~45 sec rest between)

Back to gym…

Filthy Fifty (modified tester version)

10 reps of each:
Box Jump 44″
Plyometric Pullups
KB Swing 88lb
Lunges (each leg)
Hanging Curl Ups
Push Press 100lb
GHD Back Extension Leg Curl
Wall Ball 30lb
Double Unders

I added…
GHD Sit-ups (ground to toes ROM)
Handstand Pushups (supported)

The Real Filthy Fifty:
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Wed 2-19-14: Misc

An unplanned workout that ended up morphing as I went along…

Misc Full Body

Row 4 min Fish Game – 1945 points

3 circuits of:
DB Bicep Curl 10 reps: 20,25,30
Overhead Rope Extension 10 reps: 60,65,70
30 Degree Incline Treadmill Run 30 seconds: 5,7,10 mph

10 to 1 Paired Countdown:
Superman Planche Combo w/ DB
Cable Reverse Fly

Low Tech Exercise

One of my favorite voices in the health, exercise and fitness realms is Frank Forencich. Here’s a short post on how we can step outside the gym and reconnect to natural body movement in a fun and challenging way…

Diagonal Reaches

Mon 1-6-14: Full Body

Our training facility got some new equipment so I fooled around with a little bit of it today…

Full Body Variety

3 rounds of:
Rowing Machine (500 meter in 1:51, 2 sets of 250m in 0:50 )
Shoulder Press (10 reps @ 30lb BB, one arm medball press @ 20lb, 40lb)
Hanging Body Row (10 reps)
Reverse Hyper Machine (15 reps, +20lbs x 10,10)

2 rounds of:
Med Ball Clean and Press Throw (10 reps @ 30lb, 40lb)
SkiErg (200 meters in :50, 100m in 0:20)

2 rounds of:
Elevated Decline Push-up (15 reps)
Reverse Hyper Leg Curl (20lbs x 10 reps)

2 rounds of:
BB Bicep Curl w/ Bands (10 reps)
Bodyweight Prone Incline Tricep Extension (15 reps)

AirDyne 1:30, speed ~ 20.0