Jetpack Transfer

I’m not really sure what happened but it appears WordPress migrated over to Jetpack. And, shame on me not not staying up to date with posts.

Starting next week I am bent on getting back into the posting habit. Thanks for your patience.

End Of The Week

It wasn’t my best week but I did start deadlifting again. So, that was a plus. I only reached a 245lb max for 1 rep but it’s probably better to work on form.

Today is bench, squat and stationary bike day. I might try adding single arm landline anchored shoulder press.

Volume 4 Episode 2 – What’s Been Going On

I can’t believe it has been several months since we published “Let’s Go Sledding”.  And I don’t think that was a podcast.  In any event, that was about the purchase of a weight sled that I can either push or pull across the driveway. 

Today’s podcast is about the one simple reason you should do some form of weight training – leg strength.

In April, I lost my dad.  He was 87 years old and had bone cancer.  He claims, and the doctors say he was lying, that he never felt any pain but the last time I saw him during the first week in April, he was in obvious pain when anyone tried to help him sit up or move from the bed to a wheelchair.  In January he had fallen and was hospitalized for several days.  It was decided he should go to a nursing home upon his release for physical therapy to rebuild his leg strength and then he could go home.  But, I think we all knew he was never going home.  During that whole time between January and his funeral and continuing on until today I blame one thing for his rapid decline.  A reclining lounge chair.  He spent most of the past three years sitting in that chair watching television.  Each day his leg strength lessened and his balance worsened.   

I have come to the conclusion you must keep leg strength as you get into your older years.  The more you “sit and relax” the more you will sit and tire easily when physically challenged.

I have been pretty regular with my strength training.  I stick to the basic barbell stuff: bench press; standing shoulder press; low shoulder back squats; deadlifts; and hang cleans.  I supplement them with upright rows, shrugs and bicep curls.  Monday, Wednesday and Friday.  On Tuesday and Thursday I try to do some dedicated cardio like sled push; slam ball; kettle bell swings; box step-ups and heavy bag boxing. 

This weekend I helped one of my sons tear out and dispose of a yard full of artificial grass.  The rolls were heavy and the heat and humidity high.  I wasn’t really blowing throw the process but I wasn’t dogging it either.  I’m 59 years old and 332 pounds.  I’m convinced my strength training and cardio supplements got me through that morning. 

I keep a photo of my Dad on my work bench.  The work bench is in the garage where I strength train.  It reminds me, every day, of how much I miss him and how much I need to continue to get under that bar.   

Let’s Go Sledding

I can’t believe my last post was June 15th, 2021 in the form of a podcast. I was trying to get into the habit of posting on a routine basis but felt if I didn’t have something to “add to the conversation” then I shouldn’t post just for the sake of posting.

Now, I do have something to chat about. I am fortunate to have just a bit of disposable income. I’m not going on routine vacations or anything like that but I do have the luxury of adding pieces to the garage gym when I really want something.

I always found the push sled to be an interesting piece and I never really “hated” doing it. In fact, I kind of look forwarded to WODs that included the sled. I didn’t think it was something appropriate for a home garage gym because they do make a lot of noise when you’re pushing them down the street.

Recently, I stumbled across a video of the Rogue Slice. It is shaped like a piece of pizza with the point away from you. It has the standard two insert bars to push on and it comes with a strap that you can do sled pulls with. I added an extra strap so I can simulate rope pulls and I added plastic sled covers. I push it along a concrete sidewalk and it is relatively silent.

Of course, I get odd looks from my neighbors who are not familiar with Crossfit nor with the sled but I have gotten to the point in my life where I just don’t care and as long as I’m not bothering anyone, I just do my thing.

I case you are not familiar with the piece of equipment to which I refer, here is a photo of one:

The only thing you cannot see in this example is the plastic sled kit that installs on the bottom.

You can “Google” the benefits of sled pushes / pulls to learn about the cardio component. I use it for the functional component. I worry that some time in my aging future I might need the functional strength to push: a lawnmower; furniture; wheel barrel; or, pull something heavy across a carpet. You’re getting the picture, right?

So, in my quest for the Functional Workout I have added the sled push / pull to my workout on a daily basis. I am still playing with exactly how to use it. Sometimes I do 2 minute on the minute 100 foot pushes for 5 sets. Sometimes I do 2MOM 100 foot pulls for 5 sets. Sometimes, I’ll do 1 set following another movement – like a set of bench followed by a sled push for 5 sets.

It would be redundant to say there are an unlimited amount of ways to include this in your workout.

So here’s to hoping you have some disposable income in your future and you can add this piece to your garage gym.