Filed under: A New Site, aging, Blogroll, bodyweight, Breathing, Essential Reading, fitness, Food Preparation & Recipes, Full Books, Further Exploration, Grains, gymnastics, Health, Injuries & Recovery, Lifestyle, News and Announcements, Nutritious Nutrition, Rhabdomyolysis, scientific papers, sleep, The Library, The Lumber, training/workout examples, Uncategorized
Well, it’s official. I am now going to fully stop posting here and will solely update the new site. Visit me at www.distincthealth.com! I am still finalizing everything, but the site itself works, looks good and has all of the functionality as this one. More to come!
Filed under: The Lumber
Complete in twenty minutes as many rounds as you can of:
10 Strict pull-ups
10 Ring dips
I assume you’re reading this article because you desire to know the ‘secret’ to doing tons of pull-ups, or to doing well any exercise for that matter. Well I’ve got a method here thanks to Pavel Tsatsouline over on DragonDoor that will have you making Marines cry in a matter of months.
Here’s the thing though, it’s not some crazy secret supplement or new training method. In fact, it’s common sense! To be able to perform rep after rep, just do more of them, more often!
Pavel writes of an experience where he uses this method to enable his father-in-law to break his old Marine Corps personal record:
Just a couple of months earlier I had put my father-in-law Roger Antonson, incidentally an ex-Marine, on a program which required him to do an easy five chins every time he went down to his basement. Each day he would total between twenty-five and a hundred chin-ups hardly breaking a sweat. Every month or so Roger would take a few days off and then test himself. Before you knew it, the old leatherneck could knock off twenty consecutive chins, more than he could do forty years ago during his service with the few good men!
It’s amusing and quite easy, but it works extremely well. Most people don’t think of such obvious solutions. They’re sitting around doing reverse curls and cable pull-downs until the cow’s come home and not achieving any worthwhile results. He claims the five keys to success are intensity, repetitions, volume, frequency and exercise selection. Sounds redundant, but it’s not. He lays it all out simply and with much humor in the actual article, entitled ‘Greasing the Groove‘, so go read it!
Filed under: News and Announcements
Soon, we will be moving Distinct’s Ultimate Health & Conditioning to it’s own server, obviously with it’s own domain. The new site is still in development and can be seen here! If you want to be ahead of the game, you can update all of your links, trackbacks, etc. as all of the posts from this blog have been imported into the new one (the permalink structure on the new blog is set as well, so it’s unlikely to change again)… I will notify everyone by posting a static page here when the transfer has fully occured and the site will no longer be updated.
I found an incredibly entertaining read on sleep today by A. Roger Ekirch and thought I’d share it with you all.
During the first days of autumn in 1878, Robert Louis Stevenson, at age twenty-seven, spent twelve days trudging through the Cévennes, France’s southern highlands, despite having suffered from frail health during much of his youth. His sole companion was a donkey named Modestine. With Treasure Island and literary fame five years off, Stevenson’s trek bore scant resemblance to the grand tours of young Victorian gentlemen. Midway through the journey, having scaled one of the highest ranges, he encamped at a small clearing shrouded by pine trees. Fortified for a night’s hibernation by a supper of bread and sausage, chocolate, water, and brandy, he reclined within his “sleeping sack,” with a cap over his eyes, just as the sun had run its course. But rather than resting until dawn, Stevenson awoke shortly past midnight. Only after lazily smoking a cigarette and enjoying an hour’s contemplation did he fall back to sleep. “There is one stirring hour,” he later recorded in his journal, “unknown to those who dwell in houses, when a wakeful influence goes abroad over the sleeping hemisphere, and all the outdoor world are on their feet,” men and beasts alike. Never before had Stevenson savored a “more perfect hour”—free, he delighted, from the “bastille of civilization.” “It seemed to me as if life had begun again afresh, and I knew no one in all the universe but the almighty maker.”
Aside from spending the night outdoors, no explanation sufficed for the wistful hour of consciousness that Stevenson experienced in the early morning darkness. “At what inaudible summons,” he wondered, “are all these sleepers thus recalled in the same hour to life?” Were the stars responsible or some “thrill of mother earth below our resting bodies? Even shepherds and old country-folk, who are the deepest read in these arcana,” he marveled, “have not a guess as to the means or purpose of this nightly resurrection. Towards two in the morning they declare the thing takes place; and neither know or inquire further.” Unknown to Stevenson, his experience that fall evening was remarkably reminiscent of a form of sleep that was once commonplace. Until the modern era, up to an hour or more of quiet wakefulness midway through the night interrupted the rest of most Western Europeans, not just napping shepherds and slumbering woodsmen. Families rose from their beds to urinate, smoke tobacco, and even visit close neighbors. Remaining abed, many persons also made love, prayed, and, most important, reflected on the dreams that typically preceded waking from their “first sleep.” Not only were these visions unusually vivid, but their images would have intruded far less on conscious thought had sleepers not stirred until dawn. The historical implications of this traditional mode of repose are enormous, especially in light of the significance European households once attached to dreams for their explanatory and predictive powers. In addition to suggesting that consolidated sleep, such as we today experience, is unnatural, segmented slumber afforded the unconscious an expanded avenue to the waking world that has remained closed for most of the Industrial Age.
Read the rest of this article here!
Filed under: The Lumber
Three efforts for time of:
Run 800 meters
This was a fun one, but since I’m not a hardcore running fan I decided to do bicycle sprints instead. At least this helps me keep in decent shape for the next season.
A few updates:
First of all, everything’s going great and I’m adapting really well. I feel more alive and alert all day, and am getting more stuff done than usual and it’s not just because of the extra waking time. I’m going to begin phasing out the alarm clock permanently soon, and will do a ‘test run’ during tonight’s 4.5 hour sleep block to see how that works out.
Also, I found another interesting article on sleep which might interest some of you.
Filed under: The Lumber
Today’s workout was pretty fun…
21-15-9 reps of:
225 pound Deadlift
5 sets of 5 hanging leg raises
Filed under: bodyweight, fitness, gymnastics, Health, The Lumber, training/workout examples
Yesterday’s bout of death was a crazy 30 Muscle-ups for time, or 120 pull-ups and 120 dips if you cannot do the MU or don’t have proper equipment. I’m not sure whether I agree that 4 pull-ups and 4 dips is an effective replacement for 1 muscle up for me personally, as I can do 1 muscle-up (however silly I may look) and the level of exhaustion feels more like 2 explosive dip/PU combinations. Needless to say, I only did half of the RX’d substitution explosively and by bringing myself back from the dead many times. I am the new Lazarus of bodyweight training.
Today’s workout is easy and something I never thought I’d see from CrossFit: Run 5k!
I think I’m going to do 5 – 10 miles on my road bike instead.
Well, I’ve started my experiment in biphasic sleeping and even though it’s been two days I’ve had just as much energy and what not as usual. I thought the intial week would be hell, but it’s proving to be just mildly annoying. I say this because I still haven’t “reprogrammed” myself fully yet and so my body keeps on showing signs of not being aware of what the heck is going on. It’s adapting though, and I feel better today than yesterday, and expect to feel even better tomorrow…
What I am basically doing is going to bed around midnight and getting up at 5 (for a total of three 90-minute sleep cycles and an allowance of 30 minutes to fall asleep and/or get up if need be). My body wakes me up earlier if it finishes those cycles before five, and I’ve already experienced the joys of waking up a few minutes before the alarm. I then take a 90 minute nap around 1 or 2 PM. After the first week I wont need the alarm at all, but feel more comfortable using it while I’m getting used to the new scenario.