BowCast Blog

2nd Annual...CrossFit Games 2008 takes place in this July 5th and 6th in Aromas, CA.

There are over 3oo competitors in this years competition. Here are the events:

SATURDAY
In no particular order:

# 1 5 Rounds for time: Men 275lbs Deadlift 5 reps, Burpees 10 reps

# 2  3 Rounds for time: 21, 15, 9 reps of: Men 95lbs Thrusters (hips break parallel...deep!), Pull-ups (chest to bar)

# 3 750meter sand

Well, I feel like I've been living out of a suite case

the last few weeks as I've been in Alaska for a pair

of weeks, then off to Cedar City, UT for

videography/editing lessons, and then onto the

Bitterroots for some bear hunting...I've tried to stay

CrossFitting, Running, and getting my bow drawn

back in the middle of all this traveling.

Staying in good shape is not only part of my lifestyle,

7am wake up, 1 cup egg white sub, 1/4 cup cheese, 1 tortilla whole wheat, 16 oz Diet Mt. Dew

Train CrossFit clients from 9am to 1pm, 10am apple, 10 almonds, 2 oz chicken

2pm Wilderness Athlete Bar
2:30 pm WOD: 30 pull-ups, 30 push-ups, 10 overhead press (95lbs), run 1/2 mile... 4round for time... 35:12 that sucked!
3pm 1 oz almonds, 1 oz dried fruit
4-8pm

[Read More]

6:30 am morning bible study 1/2 bagel (whole-wheat w/flaxseed) 2 tbsn peanut butter

7:30am drop truck off at the shop...$700 heater hose ...FORD :(

Emails, phone calls, etc

10am 1 cup egg white substitute, 1/4 cup fat free cheese, 1 whole wheat tortilla, 6 almonds

12pm Train CrossFit clients

2pm Final walk through on new facility...yes!
<

[Read More]

8am - breakfast of champs: 3/4 cup egg white scrambled, 1/4 cup fat free cheese, 2 tbsn of peanut butter

10am - final lease negoations for CrossFit / Fast Trac Facility

11am - apple, 10 almonds, 3 oz chicken

Trained clients on CrossFit

1pm Monster Lo Carb, whole wheat tortilla, 10 almonds, 3 oz chicken

 3pm More CrossFitting clients

4pm 1 cup Dannon Lite

[Read More]

Another day in paradise...

6:30am alarm goes off and it’s time to rally
7:00am hit the gym with my old man…got to keep my elk hunting buddy in shape
• Hybrid Warm-up (calisthenics, core, dynamic stretching)…22 minutes
• WOD (workout of the day) 3 rounds of: 5 reps of the following DB (dumbbell) squats, DB

[Read More]

Flew back from AK last night, was too tired to unpack until this morning. I'm burried with call backs and emails, due dates, clients, athletes, etc.

Thought I would do a week's worth a general fitness journal. I do have a trail running race in two weeks, but I am mainly getting ready for a duathlon that's about 6 weeks out. I'm cracking down on the food intake

[Read More]

The best choices for heart health are the monounsaturated, omega 3 fats and the polyunsaturated fats.  Fat Does not make you fat, in fact fat has an essential role in metabolism… make sure you have "good" fat every time you eat. 

Fabulous Fats:
Monounsaturated Fat Foods
    * Avocado
    * Oil (canola

[Read More]

Ok, so I found some sattelite Internet here in Sitka, AK so I hope this post goes through.  A lot of folks are really pushing themselves this spring in hopes to gain an added advantage come fall opener.  Keep pushing and don't let up.  We're up here filming for Sportsman's News DVD and I got to tell you, Sitka is pristine and the Steelhead are brutes.   If you

[Read More]

Here we go gents...try this one, it's time to step it up:

SUPERSET BACK & FORTH: 21, 15, and 9 repetitions of...

• Sumo Deadlift to High Pull (minimum 45lbs / max  95 lbs)...review blog entry on March 25th

• Pull-ups

 Then Row 5,000 meters...let me know your total time!  If you're wondering why, then is a bowhunter

[Read More]

To me, the Kettlebell is about power, mobility, flexibility and lung capacity…if done correctly.  At its most elementary level, kettelbell exercises work a lot of muscles and require you to generate power from the core.  The kettlebell swing is one of the basic kettlebell exercises that is performed by generating force from your body’s core: the hips, legs, low back and trunk

[Read More]

 

Sign up for that run, bike, swim, event, competition, or race...it will foster motivation;

[Read More]

I probably get to train a half of dozen athletes everyday in the off-season and I have zero complaints.  I love it!  Athletes are typically very motivated and show up everyday ready for work and are very hungry to gain insight towards their performance goals.  I know some bowhunters feel that they're far from an athlete, but rest assured bowhunting

[Read More]

Sumo Deadlift to High Pull / SDHP

I think it’s safe to say that most folks want a fitness program that simply produces results.  The term “results” as it pertains to fitness is better defined as a final outcome of a succession of actions articulated qualitatively/quantitatively, being a benefit, gain, loss, success or simply a number.  Results

[Read More]

This next workout is going to get you...

 Perform: 15dips : 1 pull-up, 14 dips : 2 pull-ups, 13 dips: 3 pull-ups...until you reach 1 dip : 15 pull-ups... (120 dips total, 120 pull-ups total)

 

Pull-up breakout: Grab the pull-up bar with your hands placed about shoulder width apart and your palms facing away from you. Pull yourself upward until your

[Read More]

RELATIVE STRENGTH

So size matters, but is bigger necessarily better? More importantly, is bigger always stronger? NO! Strength is not determined by larger bulky muscle bellys, rather it is based upon the efficiency of the neurological pathways. This is a paradigm shift from what you see in bodybuilding magazines and some guys at the local gym. Bowhunters must be concerned with Relative

[Read More]

Our component for strength training is among us. I will now start implementing daily entries on the routines that I am currently pursuing and you may scale them to suite your fitness level. My advice to all bowhunters and sportsmen alike is to pursue fitness daily, eat consistently well, and shoot straight. Strength is a prerequisite for bowhunting out West, out East, and out anywhere else

[Read More]

Below is a video illustrating AIX and flexibility as an addendum to my last post.

 

Flexibility is not the most exciting topic for us sportsmen.  We often grow more concerned with our strength and endurance needs and the flexibility piece of the puzzle gets overlooked.  If you read the last fitness post on Bowcast concerning proper warm-up, you should recall we introduced the concept of dynamic stretching taking

[Read More]

The video below is an addendum to my last post.  I described in text some of the dynamic movements for warm-up.  On the video below, you can view what these dynamic movements actually look like when being performed.