Month: February 2016

Ninja Warrior pt 3

~ Malcolm Flex ~ Leave a comment

“Kindness is more important than wisdom, and the recognition of this is the beginning of wisdom.”

After a long week of saying goodbye to coworkers going on to bigger things, canceling trips, injuring myself midweek training, and not to mention recording the very first Savage Science Podcast (way way way harder than I thought. Seriously in the comments whoever has advice on how to format a philosophy of training show please share or get with me.)

So to go into the Monday workout: I recklessly wanted to tax my hip-flexors and ability to stabilize though my trunk w/
5 x 12 overhead squat (OHS), 95 lbs
5×7(ea) deep lunges,
5×15(ea) step up, 36in
100 Russian  twist, 40lbs kb

What I discovered while doing so much unilateral work is that coming soon my body will be ready to handle a lot more bounding drills while at this heavy weight (223lbs/92kg). The reason I think this is important is because you have to learn how to be kind to your body and knowing that thrashing yourself is never a great decision when preparing for a new challenge.

So the workouts continue to be mentally easier than what I remember my body can do, but at the same time this isn’t finding my one rep max on back squat, bench press and deadlift like I’ve been doing for so long.

 

 

Don’t try this at home!

~ Malcolm Flex ~ Leave a comment

“I can accept failure. Everyone fails at something. But, I can’t accept not trying.”
– Michael Jordan

I have to admit I possess a strange compulsion where I am overcome with extreme anxiety if I haven’t pursued something outside of my comfort zone. As many readers that have taken the step off that ledge may know: it is by fat the most terrifying and addicting thing you can do for yourself. So, allow me to play back a recent series of events to explain the title and offer a twist to why the work out I completed is effective for my on going ninja training…
So the only time you shouldn’t train is very simple when you’re injured, sleep deprived, or under the influence. I was 2 of the 3 and decided to rationalize it away the true reason: I was feeling emboldened after socializing at a bar/club on Friday night and watched one of my favorite bands perform. But, I was feeling really guilty that I missed my afternoon workout and have been skimping on the cardio work.
So I decide it being 3a.m. was good enough time to get my really sweet workout in that involved grip endurance (needs improvement), core strength and flexion, and a technical lift (the snatch was chosen, not at random) so instead of the high rep work out I suggested to a friend; I considered the short/nonexistent rest intervals the NWT (Ninja Warrior Trial) offer so AMRAP (as many rounds as possible) it is! And, try not to die given condition at the time. Spoiler alert I survived and it certainly showed how difficult this is going to be at my current weight. I believe more grip work, sprinting, and jumps are coming

But, even though I didn’t do nearly as well as I would hoped; that’s why this is training. Not, brag about how sweet you used to be and let powerful Nostalgia undeservedly carry your ego.

9minute AMRAP
15 T2Bs
10 Deadlifts 48kg
5 Squat Snatch 48kg

 

Road to becoming a Ninja warrior pt 2

~ Malcolm Flex ~ Leave a comment

As a friend of mine once said, “If the first one was too easy.”

I generally enjoy thinking of my week in terms of how many yoga sessions, magic tournaments, and cups of coffee can I squeeze into 168 hours. Lost? Confused yet? Where’s my mediocre work out I’m going to have to scale? You might be asking yourself; don’t worry I’m trying to channel a much more talented writer, dare say friend (Mark Nestico), to consider why this work out was important enough to write about.
The point is as much like the half-moon position I held during yoga class today it takes a lot of steps before you begin to understand balance. So, to myriad of concessions I make so I can balance a happy and well lived life… that also coincides with my goal of not completely failing at a ninja warrior trial; or at least while knowing 23% percent of my week is literally just sitting at a computer working (granted I do have a kneeling chair); that percentage is not even considering how much time I’m commuting, eating (editor’s note a lot), and most notably when not at the gym (hopefully not cycling) at a table playing MTG (Magic the Gathering).

So yeah there’s a common theme on my mind is: Wow I have weak ass hip flexors and over-tightened hamstrings! If you didn’t share in that same thought, translation, I sit a lot; and that’s affecting my ability to sprint and jump in cartoonish fashion. And, wanted to put a few words to paper to bring this to other readers attention if you share in the same lifestyle choice. To remedy that I’m hipster enough to go to yoga 3 times a week; take up every opportunity to catch up with people for coffee (often its a walking meeting); and being mindful how much grinding am I doing for MTG. 2 positives and being aware of a negative that I don’t intend on giving up to the goal, or balance if you will. Just a thought to entertain before the WOD
Yoga +
4 ROUNDS:
20 Goblet Squat 1.5POODs
20 Threaded Lunges 1.5POODs
15 Overhead Squat 47kg
5 Turkish Get-ups .5POODs
25 Kettlebell Swings 1.5POODs

Becoming a Ninja warrior part 1

~ Malcolm Flex ~ Leave a comment

This is likely best used as a daily snapchat/vine/ or IG post

My intention is to light a fire under my own bum to train like the reckless youth I once was: explosive, anaerobic, interval training beast!
Of course this inaugural post should pay mention to why I don’t train like that currently: it wasn’t even because of competitions and training injuries, but just taking an office job plus car accident. Something not very glamorous but usually all it takes to 180 how one trains. Granted I was given comprehensive pre/ and rehabilitative protocols that I value and used to build on, but like many athletes will know changing your training schedule rarely leaves much time in the day for some of your other routines *reads* goodbye muay thai, jujitsu, and obstacle course racing.
But, like my recent twitter post has proclaimed I have become the strongest that I’ve ever been and at the same time weaker than ever. (Thanks to absolute and relative strength definitions) Strength is great! I feel healthier and more resilient than ever, but I want to be able to teach my body to muscle up, wall flip, and spar for hours again! So here’s to discovering middle ground.

Lastly to payoff the N number of people clicked this link for a work out I may have promised. at least until April 19th 2016 I’m foregoing the mantra “If the bar ain’t bending, you just pretending.” And, set to rebuild from the ground up and balance my strength and endurance training to become a more dynamic athlete. If this is kept up with any regularity anyone should be able to copy paste this series tag and have an almost legit 8 week program
“Start slow to train faster”
Warm up: Shoulder passes and 20 stair climbing
3 rounds of
550m row
10 dips
5 strict pull ups
10 knees to elbows