Fri Jan 16, 2015: Lessons Learned

We all learn lessons. Some are learned the easy way others are not. I learned a painful lesson today: be very aware of your surrounding, particularly when exercising and especially when doing pull-ups. More specifically, check above your head when doing pull-ups. Even if you’re very used to an apparatus/environment and think you know of any inherent hazard because you never know when you might spontaneously start doing a version of pull-ups you’ve never done before and the previously unhazardous becomes hazardous.

The metal bars that were not an issue with most pull-up versions but became an issue when doing the explosive side switching pull-ups I was doing…
After drifting too far to the side, my 6 or 7th pull-up resulted in slamming into the end of the first metal pole and an emergency room visit…
11 staples but spirits remain high. I guess the universe was encouraging a few days off. 🙂


Fri 12-19-14: Ido Portal’s Movement Culture

Today I did the beginners workout from Ido Portal, a fantastic movement teacher and creator of Movement Culture, an integrative and progression philosophy on human movement.

Although I’m no beginner to moving my body, I’m certainly a beginner when it comes to some of these moves and doing them well but I really enjoyed the sequence and novelty…

Beginning Movement Routine

Did one or two rounds of each of the following exercises…

Squat Sequence

Beginner Routine:
(YouTube link)
QDR Rotational Pushup
Rotations Into Low Bridge
NDA Lateral Pushup

Locomotion Conditioning:
– Walking Into Handstand
– Duck Walk
– Bridge Walk
– Horse Walk
– Lizard Walk
– Ostrich Walk
Handstand Straighten Into Line
The Shrimp
Eccentric Pistol + Side Pushup
0-90 Hanging Leg Raises
90-90 Iso Pullup Hang
Basic Bridge Pushup

Great little routine.

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.

The Q Triad

Published on the Bare 5 Blog yesterday, thought it would be of some interest to the fitness pursuers. There’s also seems to be a triad within the BQ realm where pursuing different aspects of body movement (ie strength, power, flexibility, bodyweight) impacts our strengths in other areas of BQ. Similarly, we all have a genetic potential within the greater human potential of body mastery and a daily potential that has some variance. An interesting concept that I wanted to share…

Bare 5

Ever notice how often we come across people who are well above average or even experts in something only to be below average or almost helpless when it comes to other aspects in life? Or the people who devote their time and energy developing one strength, only to see themselves getting weaker in other areas, often ones they used to be good at?

I’ve noticed this over the years and recently started to give it some more thought. How can we explain what we are good at and how does that impact the rest of our lives? The more I thought about it, the deeper it got, until eventually a fascinating model developed in my head: the Q Triad. The Quotient Triad- What are we good at and how does that relate to our other abilities?

Human Quotients

IQ – Intelligence Quotient
EQ – Emotional Quotient
BQ – Body Quotient

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