Take it Outside: 2014 Outdoor Training Guide

first_imgThe gym sucks. You know it, we know it. And yet many of us still feel compelled to spend time inside “the box,” throwing up free weights or pushing belts on machines in the ever elusive pursuit of strength. Maybe you’re a climber with a burly project looming. Maybe you’re addicted to your carbon road bike and the next Strava record. Maybe you’re a runner looking to P.R. Whatever your passion, strength is important, whether you realize it or not.“A lot of endurance athletes don’t want to take any time or effort away from their sport for strength training,” says Samantha Stone, a certified personal trainer and founder of Functional Fitness Asheville. “But strength is important. We’re talking about stability of the structure. These sports are repetitive. You strike the same part of the body over and over, if you don’t have the strength or stability in the structure, it’s going to wear out over time. “So you need muscles. But do you need the gym? Not at all. Stone teaches regular strength training classes outside, using parks, forests, and city-scapes as her gym.“If you’re looking to compete in strong man competitions, you need the gym. But if you’re an athlete looking to get stronger so you can move and play more effectively, you don’t need the gym at all,” Stone says.The takeaway: If you want to be a better mountain athlete, you’re better off training in the mountains. We talked with Stone and other athletes and fitness experts to create BRO’s first outdoor training guide. Read on, and maybe, finally kiss the gym goodbye.Stone’s Functional Fitness In Stone’s functional fitness classes, one day, she might incorporate strength exercises into a group run. The next, she might use playground equipment as her strength inspiration. “We’d find benches, stairwells, railings, scaffolding, swing sets—anything we could use to create resistance.”We asked her to design a short workout for athletes who want to leave the gym behind. She came up with this plan that focuses on mobility, core recruitment, and training the fast-twitch muscle fibers. Bonus: It’s fast. The whole workout will take less than 30 minutes.CorePlanks Pushup position, holding back flat. Build up to 3:00 minutes.Hanging Leg Raises Grab a pull up bar, monkey bar, or tree limb and hang. Keep your knees straight as you raise your legs until they’re parallel to the ground.Wall Push Push as hard as you can against a wall for 10 seconds at a time, keeping your core and butt tight.Fast twitchThese exercises focus on explosive movements. If you’re just beginning a strength-training program, start with slower movements and progress to power oriented training.Do: 3-6 sets with 10 reps per set.Squat Jumps: Keep your heels grounded and back straight as you drop into a squat. Then explode up and off the ground. That’s one.Step Ups: Find a bench and step up, bringing your other knee to your chest. Alternate. That’s one.Jumping Lunges Drop into a lunge, where your back knee is almost touching the ground. Explode up, switching your feet in mid air and landing in an alternate lunge. That’s one.Explosive Pushups Your standard push up, but explode up, so your hands leave the ground. Clap if you have rhythm.Pull Ups If you can’t perform a straight pull up, cheat by jumping into the pull up.Work Out Like a FarmerYou really want to build strength and power without stepping into a gym? Work out like a farmer. Jason Harle is a strength and conditioning coach and founder of The Farmer’s Gym, an online destination and coaching service that uses the farmer’s life as the foundation for strength training. Harle just published the The Farmer’s Gym Almanac, a collection of outdoor workouts based on farm life. Hale grew up on a farm and asserts that mimicking the daily farm routine will allow athletes to reap huge strength and fitness benefits without any costly equipment or gym memberships.“It’s about getting back to the basics, and doing work. A farmer taxes every muscle through the countless tasks in a given day—lifting bales of hay, pounding fence posts, shoveling rock,” Harle says. “The book and the workouts I’ve created are designed to test the body in the same fashion.”The Farmer’s Gym Almanac has more than 400 exercises, most of which focus on body-weight movements. A typical FGA workout includes about 20-25 minutes of high-intensity multi-exercise interval training, using a combination of old staples like push-ups and pull-ups to more creative exercises like the “dragon walk” and “floor wipers.” Harle also includes kettlebell exercises, which he says is the perfect substitute for the farmer’s feedbags or bales of hay.Here are five farm-friendly exercises, and their modern-day interpretations, that build muscle and functional fitness.Throwing Bales of Hay Deadlift a sandbag and hoist it chest-high, then throw it as far as you can (think about throwing a chest pass in basketball). Do this several times. No sandbag? Use a big rock.Shoveling Rock or Dirt No substitute here—just grab a shovel and head to your backyard. Dig a hole for five minutes, then fill it up. Repeat.Hammering Fence Posts Grab a sledgehammer and an old tire and start wailing on it. Try to create a steady rhythm to your swings, using your legs and core in addition to your arms and shoulders. No tire? Hit the ground.Chopping Wood Again, no substitute for an axe and a log. Get chopping.Farmer’s Carry Find a rock—something heavy. Deadlift it and and carry it in front of your waist, walking across your yard. Drop it, shake your arms out, then repeat the process.Go OCR: Obstacle Course RacingObstacle Course Racing is fun, exhausting, and the next day you wake up sore in places you didn’t even know you could be sore. What the hell is that muscle on your elbow called, anyway? Obstacle Course Races might just be the perfect workout. Just ask Andi Hardy, a former teacher turned semi-pro obstacle course racer who’s racked up more than 40 races in just over a year, winning a lot of them.“In obstacle racing, you have an element of endurance and stamina, but the races also incorporate high intensity intervals and strength training,” Hardy says. “You’re sprinting from one obstacle to the next. Thirty slam balls. Sprint. Rope climb. Sprint. It’s the perfect mixture of strength, speed, endurance, and mobility.”And more importantly, fun.“I like the variety and the surprises of the races, and I like to add that variety to my workouts,” Hardy says, adding that she trains twice a day, often on the fly and out in the wild. “The world is my gym. If I’m running Kennesaw Mountain, I look for ways to mix it up with pushups beside the trail. I’ll find a rock to jump over 20 times. I’ll walk across a log like a balance beam. I can train in my backyard, on the trail, even in the airport.”In the spirit of variety, here’s a suggestion for a self-imposed training course circuit. You’ll need a park with a playground.Sprint a lap around the park. 10 Burpees (drop into pushup position, do a pushup, hop back to standing position, then jump as high as you can) Sprint a lap. 10 box jumps on a bench. Sprint a lap. 30 seconds of bear crawls (drop onto all fours, walk forward with equal weight on your hands and feet, keeping your hips low) Sprint a lap. 5-10 pull ups (use the monkey bars) Sprint a lap. Repeat until you’re no longer sprinting.This plan is only a suggestion. Use your surroundings to determine the exercises you complete. Climb a tree. Find a rock and throw it. The options are endless.Get the Legs of a Backpacker There’s no doubt that hiking regularly will get you in shape. Look at your average Appalachian Trail thru-hiker. They start out soft and pudgy and finish lean and mean. Luckily, you don’t have to hike the ridgeline of the Appalachians to reap the strength benefits of thru-hikers. If you want the legs and core of a seasoned backpacker, start thinking like a Sherpa.“Cross training is great, yoga helps, but there’s no substitute for having a pack on your back,” says Appalachian Trail speed hike record holder Jennifer Pharr Davis, who coaches would-be thru hikers through training regimens leading up to big hikes. Davis says there’s no way to emulate the torturous routine of a speed hiking record attempt, where you’re pushing yourself day after day. Instead of training nonstop, Davis adds weight.“I’ll add weight to my pack, more than I’m planning on carrying on the trail,” the record holder says. “A couple of fire logs, an extra gallon of water. Then I set out for the most challenging routes I can find.”Leading up to her record hike, Davis liked to train on big Mountains to Sea Trail climbs, particularly up Mount Mitchell and Black Balsam. The scenery will keep you motivated if you can train in high elevation surroundings like Mitchell, but it’s not required.Load your pack with your normal weekend load, then add an extra gallon of water. Find a three-mile climb that gains at least 1,500 feet in elevation and start climbing. Don’t live near a trail? Climb stairs. Or find a steep hill and walk repeats with a loaded pack. The weight is the key, not the location of the workout.An Argument for Heart Rate Training“The biggest mistake athletes make is training too easy on their hard days and too hard on their easy days,” says Ben Friberg, a pioneer in long-distance standup paddle boarding who set the 24 hour SUP distance record. “Heart rate training gives an athlete immediate feedback about training effort, which ensures you are working at the proper intensity. Did you really push yourself? Are you pushing too hard, overtraining, and perhaps needing rest? When a big day comes, your ability to know how much fuel you are throwing in the fire will be beneficial.”What you’ll need Nike, TomTom, Suunto, and Garmin all make GPS and heart rate tracking devices. Learn your resting heart rate, max heart rate, and calculate your personal heart rate zones.Find the Zone  After you know your numbers or zones, you can create workouts that are more effective. Short, fast intervals will push you to work hard, which will help to improve your speed. Base workouts are designed to improve endurance. Checking your resting heart rate first thing in the morning can even tell you whether you are recovering properly.Go Anywhere EquipmentKettlebell: Swings, carries, lifts, weighted squats—it’s as versatile as any piece of equipment out there. And it’s portable.TRX: These suspension straps can elevate the simplest exercises, from pushups to speed skaters into full body core blasters. Hang them from just about anything.Sandbag: Heavy, cumbersome—just carrying a sandbag across the yard is a full body workout. You can make your own with a sturdy duffel, or buy a kit.last_img read more

5 Long Islanders Competing in 2018 Winter Olympics

first_imgSign up for our COVID-19 newsletter to stay up-to-date on the latest coronavirus news throughout New York Five athletes from Long Island are among 242 members of Team USA going for the gold in the 2018 Winter Olympics, which runs Feb. 9 to 25 in PyeongChang, South Korea.Hometown heroes competing on the world’s stage include ice hockey defenseman Matt Gilroy, Skeleton athlete John Daly, Luge athletes Justin Krewson and Matt Mortensen and freestyle skier Devin Logan, who’s also competing in the ski halfpipe competition.“Qualifying for the Olympic team is pretty tricky and sometimes it even confuses me – throw in two disciplines and it is a complicated math equation,” said Logan. “I am still in a little bit of shock that something that I had worked so hard for the last eight years is now my reality!”Of the five, Daly is the most tenured with three Olympic appearances under his belt, Mortensen and Logan are making their sophomore effort while Gilroy and Krewson are first timers. Freeskier Logan is the only one to have medaled, bringing home silver in the 2014 Sochi Olympics slopestyle competition.The last winter Olympian from LI to take home gold was Great Neck-born figure skater Sarah Hughes in 2002.Vying to be LI’s first gold medalist since then is 33-year-old Gilroy, who was born in Mineola and grew up in North Bellmore. He previously played for the New York Rangers before moving to Russia, where he is currently signed to the Kontinental Hockey League.Huntington Station native Mortensen, 32, is aiming for a doubles luge medal with his partner, Jayson Terdiman. Mortensen finished 14th in the Sochi Olympics.Olympic rookie Justin Krewson, 21, of Eastport, will be making his debut luge run in Seoul. He placed 6th in 2017 Lake Placid World Cup to secure Olympic berth.Olympic veteran Daly, 33, originally from Smithtown, is hoping to continue to improve his showing in the Skeleton competition after placing 17th in the 2010 Vancouver Olympics and 15th in the 2014 Sochi Olympics.“I went for 1 more Olympics because I never wanted to look back and say ‘what if,’” he tweeted. “I thought it was impossible to qualify with a year of training & a full time job. But I’m a dreamer, and I’m proof that you’re never too old to dream a new dream.”A sixth Long Islander, Alex Gamelin, an ice dancer who grew up in North Merrick, will also be competing, but not for Team USA. He will be skating for South Korea with his partner, Yura Min, the Merrick Herald reported.last_img read more

Security guard shares lifesaving story following shooting in Syracuse

first_imgAfter a brief struggle between the two men, Selmon said Booker’s gun jammed sending him away to reload. Some mechanical issues on his bus halted his trip from Boston to Toledo, Ohio. “As I turn around, the gunman is literally there face-to-face with me so I ask him a question like what’s your problem? What’s going on?,” Selmon said. According to our sister station CNY Central, Jahtheel Selmon had just started his shift when he said that he saw the suspect, Andrew Booker, starting to act irritated. As for Andrew Booker, the Massachusetts native has an extensive criminal past. Even though he was facing a slew of charges, Booker was let go on $200 bail. The Wareham District Court said Booker still hasn’t been arraigned for the March arrest due to COVID-19. When asked if he’d do it all over again knowing it would mean getting shot, Selmon says without hesitation. Onondaga County District Attorney Bill Fitpatrick called Selmon a “legitimate hero.” On the other side of the building, Selmon said Booker spotted him again. Only this time, now with passengers farther out of harm’s way, the security guard brandished his concealed firearm and pointed it at the suspect. He said the suspect mumbled and shot twice, hitting him once in the abdomen. He wasn’t wearing a vest, although Selmon says he usually does for other security jobs. Selmon said when another bus unloaded at the hub around 2:00 a.m., that’s when Booker fired a gun.center_img A move Selmon said made Booker hesitate. Likely saving lives including his own. Soon after, law enforcement arrived quickly and detained the suspect. Selmon is now recovering. Still sore from his injury and surgery. “I had to think smart because at the end of the day I’m still bleeding out.” In the midst of the scramble, Selmon said a father and his young children ran up to him, asking for help. Selmon then guided them to a room with a code-locked door. The Syracuse native works multiple security gigs and says it comes naturally for him to want to protect and help others. “As soon as I heard gunshots my priority is not running, my priority is grab whoever I can grab. If I had a kid I would want somebody to save my kid like that too.” “He [Booker] literally just started shooting at them, shooting at random people,” Selmon said. SYRACUSE (CNY CENTRAL/WBNG)- One security guard is now being hailed a hero after jumping into action during a shooting that happened at the Regional Transportation Center in Syracuse early Sunday morning.last_img read more

Mayor Of Roseau Calls On Residents and Members of The City Council To Play Their Part

first_imgLocalNews Mayor Of Roseau Calls On Residents and Members of The City Council To Play Their Part by: – May 6, 2011 Share Tweet Sharing is caring! Sharecenter_img 42 Views   no discussions Share The Mayor of Roseau HIS Worship Mr. Cecil Joseph has made a call to residents of the cityof Roseau to pay their rates in order to maintain and enhance the city. He made this call during DBS’s Talking Point talk show with host Alvin Knight.Click to listen to audio:  He also made mention of the members of the Roseau City Council who are laid back and relaxed and doing little or no work which cannot continue. He said that they should hear the cry and understand the problem of the city.Click here to listen to audio:The Mayor reminded the public that the city belongs to all of us and therefore we should all ensure that we play our part in its development and enhancement.News Reporter: Ms. Grace HendersonDominica Vibes Newslast_img read more

Suspended Michigan RB Chris Evans won’t play in 2019, Jim Harbaugh confirms

first_imgI am going through some academic issues right now. I’m working through it now. I will still continue my career at the University of Michigan ! #GoBlue— Chris Evans (@Kidnplay_abc123) February 5, 2019Evans later told The Detroit News in March the issue was “an academic mistake. Not my grades. I’m on pace to graduate.”While he’s no longer enrolled at the school or on a football scholarship, Harbaugh left the door open for Evans to work his way back to the roster.Evans, 21, rushed for 423 yards and four touchdowns last season, becoming the team’s second-leading rusher in 2018 behind Karan Higdon. SEC will allow stadiums, arenas to sell alcohol beginning this season “Chris Evans is suspended for the year,” Harbaugh told The Detroit News.The decision ultimately was made by the university rather than the football program. Evans had appealed it with the hope of having it reduced from a full year to a half year so he could still play in the fall, but the school upheld the verdict. Related News Don’t expect to see Chris Evans on the field for Michigan in 2019.While speaking Sunday at a football camp at Grand Valley State University, Wolverines coach Jim Harbaugh confirmed the suspended running back won’t play this season. Urban Meyer ‘thinks’ he’s done with coaching: ‘I learned my lesson long ago’ It was reported in February that Evans was no longer a member of the team, though he took to Twitter to explain he was dealing with academic issues and had no intention of leaving the university. Ohio State lands top wide receiver Julian Fleming for 2020last_img read more