Denney's Dojo

November 2nd Training Recap

2011-11-02T20:21:00.000-07:00

i told ya i'd be back and i'm doing my best to keep that promise. Today was another great day of training - aside from the nasty neck problem that's been growing since yesterday, maybe even Monday. i had a really sharp, intense pain shoot from the cervical vertebrae in the middle of my neck, down into my right shoulder yesterday after taking a deep breath in between sets. i'm not quite sure what brought it on, but i've been doing a ton of foam rolling and mobility work to try and work it out. After all, i've got a Ruckus Run to get ready for this Saturday!

Anyway, back on track. Despite the neck pain i was still able to get in two good training sessions today. The first, as i mentioned in an earlier post, was nothing but bodyweight training and conditioning. My focus today was horizontal pushing and pulling movements, knee dominant leg work, abdominals, and tabata-style conditioning with the jump rope - both forward and backward. i love throwing barbells, kettlebells, sandbags, tires, rocks, logs and whatever else around - but i'm really feeling good after these bodyweight only sessions. i think i'll be reppin' out those damn muscle-ups in no time!

My next training session was the Dojo FOD - 21-15-9 reps for time of power cleans and ring dips. After some more foam rolling and our usual dynamic warmup we started the strength portion of our training session - SDLHP (sumo deadlift high pull) 5 x 5. i didn't go super heavy, but instead really tried to work on my form and held my reps at 135#. From there we took a couple minutes to rest and regroup, then we hit the FOD. i remember doing this workout a month or two ago, but i could not find my exact time. That was really frustrating because i hit a new PR today w/ this workout and finished in 4:24. i know that was a new personal best, i just don't know by how much - i wanna say by at least 1min.

So, all in all it was another great day in the Dojo and another day to be a better man than i was yesterday. OOOSSS!

It ain't Prego, but it's in there!

2011-11-02T07:05:00.000-07:00

While the logging of my training sessions has been nonexistent lately, my actual training has been anything but. i'm still maintaining a two-a-day routine - however - on the encouragement of one of my mentors (Zach Even-Esh) i have tweaked a few things lately.

One of the motivations that drove me into two-a-day training originally was the Warrior Dash. i don't like to do anything half a**, so in anticipation of trying something new i stepped up my game. i also had it in my sights to do the Men's Health Urbanathalon and the Ruckus Run this year. And while i was unable to get to Chicago for the Urbanathalon, i will be competing in the Ruckus Run this Saturday.

Being that i'm not a huge fan of long distance running, initially that was something i added to my training regiment - whether it was straight up miles or interval training based on the principles of Crossfit Endurance. While i enjoyed the cardiovascular benefits of my running training, truth be told it just doesn't hold my attention for very long. i would much rather lift, throw, push, or pull heavy things than run. Which brought me to my next goal and motivation for training twice a day - the infamous muscle-up!

While i do incorporate a lot of bodyweight and gymnastic ring training into our daily FOD in the Dojo, i am still unable to perform a muscle-up - and that pisses me off. In all honesty, there are a lot of simple bodyweight exercise assessments that i fall short of. So, being that i've gotten wiser in my old age i sat back w/ my personal training program laid out in front of me, and w/ my pad and pen in hand i got busy sculpting a better approach to achieve my goals.

Coach Z has given me some great training info over the years so i threw all that, my Crossfit knowledge, and the new bodyweight methods i've learned from the Bar-Barians into the mix and eventually came up w/ the the training approach i will do my best to share w/ you every day. i'm already 2 days late i know - but hey, i'm trying!

It's gonna lay out like this - because i am using a version of Coach Z's Bodyweight Bodybuilding program i can't write out the specific set/rep schemes of my 1st training session. i will however list exercises and give a nice little synopsis of my 1st session, and for my 2nd session you can read about it on here or just follow the FOD from the Dojo. But, i highly encourage you to check out the link above and invest in Coach Z's program if you are serious about building beast-like strength. Zach is straight up legit!

Alright, now that you have the gist of what's happening hold on tight! At 33 i'm building the best body i have ever had - and i wanna give you the chance to do the same, but it's not gonna be easy. If you want easy go do your lame a** barbell curls and leg extensions at your nearest Globo Gym. Save the real training for warriors willing to get a little dirty! OOOSSS!

Trying to Get it Together

2011-09-29T17:55:00.000-07:00

It was a day off from the Dojo and Crossfit training, but i never step completely away from training. i use days like this really focus on bodyweight movements and mobility/recovery.

Over the past month or so, i've gotten into the habit of starting my day w/ a short warm-up and workout based on Coach Paul Wade's The Big Six, that he lays out in his incredible book Convict Conditioning. You take one bodyweight movement a day, and build up 2-3 solid work sets - i've also started building in a little core work and grip or neck work too. Three days a week i've also been adding in an endurance component that follows the principles of Crossfit Endurance. While these workouts generally take no more than 30min, the benefits of adding them into my routine have been remarkable. My long term goal right now is to qualify for the Crossfit Regionals next year, and i truly believe that this new approach may be my golden ticket. But, at the very least i will never have been more fit in my entire life!

Today i hit a nice 30min bodyweight session, that started w/ one of our traditional dynamic warmups and ended w/ some good ole foam rolling. i'll lay out the whole session for ya below.

dynamic warmup - 10min

grippers 3 x 25ea
bridges 3 x 12
leg raises 3 x 12
calf raises 3 x 12ea
handstand pushups 3 x max reps
core work 3 x 20-30

C'mon Denney!

2011-08-17T07:58:00.000-07:00

Yeah, yeah, yeah - i can even hear myself - cussing myself out! it's been over a month and i haven't posted jack s**t on my training. For that, i apologize. But, if you've been following me through the Dojo you would know that i've been pretty busy. i'm gonna do my best to give ya a quick recap of the past month in the few minutes i have before my next client.

My training in July was pretty good. i felt strong and fit overall, but noticed after doing the Warrior Dash (granted the heat in July was freakishly ridiculous) that my running needs some work - especially when i'm getting ready for the Urbanathlon in Chicago mid October.

So, in preparation for the Urbanathlon i started my 2-a-day training this week. i probably should've started this last month, but w/ everything else going on i had to prioritize a bit. i feel like i have my diet pretty well dialed in now (I'm in the middle of an Advocare 24day Challenge) as well as have good regiment of pre and post supplementation to get most out of my training. For my pre-FOD i'm using 3 Advocare products (if you want to try them you can now buy them directly from me through my website) - i use Muscle Strength, O2, and Catalyst. Post workout i use Progenex - More Muscle and Recovery.

Like i said i've now started my 2-a-day training which consists of a 5k and bodyweight work in the AM, and a FOD in the PM. And our FOD's have evolved in the Dojo too. Each one now consists of 3 dimensions - a single strength or skill aspect, the FOD itself, and then a mobility piece.

Now, even as things have ramped up in the Dojo and i have increased my personal training - i've never felt better. i'll get into more specifics regarding my diet and supplementation later, but i did want to give a quick update of where things are at. OOOSSS!

Near Death Experience

2011-07-09T09:06:00.000-07:00

It's been a pretty slow week in the Dojo - which is never a good thing. I'm sure the 4th being on Monday had a little something to do w/ it, but everybody steadily fell off after that too. Hopefully things pick up next week.

Despite the absence of most Dojo members this week, i've been getting in some killer FODs. i think the 10k race on monday gave me a little more motivation to step up my game. i've got 3 weeks until i hit the Warrior Dash, and 4 weeks until i hit the Ruckus Run - so i'm trying to step it up a little every week and yesterday was no exception! i put together that FOD based off Fight Gone Bad - just changing the exercises and ramping up the intensity. As you can see from the video i've got the Elevation Training mask on - in my opinion, there's nothing like it. Yes, it simulates training at altitude, but when you wear it training at such high intensity it feels like you're fighting off being choked out in the last 30sec of the final round. The only problem is, it feels like that whether you have 30sec to go or 30min to go - and there's nothing you can do about it! So yeah, yesterday was a "near death experience" in a manner of speaking.

But, i love competition - in whatever form it might present itself, that's why i love doing Crossfit and putting together those crazy workouts. This new direction in my training is actually what has inspired me to test my level of fitness in so many new/different avenues. i'm not going to stop MMA, or judo, or jujitsu, or any of the other sports i compete in - i just want to branch out.

The Warrior Dash and Ruckus Run will be a good test - but really just a warm-up for the Urbanathlon in October in Chi-town. And ultimately all of these races/events are just preparation for my attempt to compete in the Crossfit Games next year. My friend and Crossfit mentor Ricky will be competing this year w/ his team from Crossfit Omaha. They motivate and inspire me every day - they're freakin animals, and i train every day aspiring to have 1/2 the ability they do.

i'll be hitting the Dojo FOD later today, but in the meantime i'll be studying for my cert and reading up on any new training or nutrition info i come across. A warrior's growth is incessant, once it becomes stagnant or even mediocre, failure and even death are a possibility. OOOSSS!

Back At It

2011-07-05T05:51:00.000-07:00

Sorry ladies and gents, i know i've been a little lax on posting this past week. i don't have a good excuse for ya, so i won't bother blowing hot air around.

The weather has cooled off a bit here in KC, which has made our training sessions a little bit more comfortable. They're always tough, but the Dante's Inferno-like heat has yet to help us in any session. i'm looking forward to today's FOD - we haven't hit deadlifts in a few weeks, and ever since recovering from back surgery it has become one of my more favorite lifts to do. Sandwiching our workout between a 400m run i thought was a nice little gift wrap - it should definitely step up the intensity.

i ran my first ever 10k race yesterday, and it was actually an awesome experience. A fellow trainer and friend talked me into it - she's a big time long distance runner - so i figured i better step up and rep us Crossfitters well! Because i've never run a 10k, i wasn't quite sure how to pace myself - instead i just followed on the heels of my friend until about the last 200 yds, then it was sprint time. i finished in 54:55, although i definitely think i could've pushed harder had i known what to expect. Oh well, i'm really glad i did it and i look forward to putting another one under my belt. Who knows, maybe i'll even step up to a half marathon! (and yes mother, i can hear you chuckling now) i always said i was a sprinter and would never run farther than 100yds - but, my pursuit of the ultimate level of fitness has changed that immature perspective so i'm now constantly looking for the next challenge.

i've also made some slight changes to my diet the past few weeks - completely cutting out all grains, pastas, breads, starches, etc. The Paleo diet has been my foundation for quite some time, but i have to admit i didn't always adhere to it's principles as loyally as i should have. My goal is to shave off another couple of pounds, lean up a bit more, and improve my overall performance. i think tightening down my diet is the key. i'll keep ya posted! OOOSSS!

R & R

2011-06-30T10:01:00.000-07:00

For now, Thursdays at the Dojo are a "Rest Day" or "Off Day." After all, when you train like we do your mind and body need adequate time to recuperate. That doesn't mean i still don't have a million things to do, but as far as training - we won't be.

i've contemplated opening up Thursday nights for jujitsu/self-defense training, but until i have enough people to make it worthwhile i think i'm gonna keep it as a "Rest Day." If the people ask - they shall receive!

i did hit an 8mi bike ride this morning - but that was just as much necessity as it was a desire to train. Despite the stroll, today started just like every other. i'm a sucker for coffee, so i downed my usual 8 cups and drank my breakfast - 4oz coconut water, 8oz rice milk, about a 1/2 cup organic yogurt, 1 cup blueberries, and 2 scoops of protein.

Other than lunch and dinner - my 2 solid food meals - i usually snack on almonds, pistachios, turkey jerky, hard boiled eggs, or cottage cheese a couple times a day. i follow a Paleo diet, not so so regimented as the Zone diet, but i am getting better about my portions/blocks. When i'm not training (like today) i try to cut back a little on my caloric consumption, but that still depends on how i feel.

While i won't be lounging like Marmaduke there, my focus today is studying for the next 2 certifications i have coming up and staying outta the heat for the most part. Although a good sweat is always welcome. OOOSSS!

And So It Begins

2011-06-29T05:21:00.000-07:00

Finally, i got my website repaired and now have things set up the way i wanted them to look. Another item checked off the 'ole To-Do list! Even though i've still got a list as long as 'ole St. Nick's, it does bring a much needed sense of accomplishment.

i'm pretty hard on myself, and lately i've been striking out more than i've been running the bases in celebration. As i mentioned before in my first post on this new blog, i'm writing these entries not only to give you an inside look into my training and nutrition, but also to give you a glimpse into the looking glass at a day in the life of a warrior. You're going to get a little bit of everything from me (after all i was an English/Creative Writing/and Poetry teacher) so i truly hope you enjoy the journey. Now, some of you may know me well already, while others are just meeting me for the first time by joining the Dojo or following this personal blog. Either way i want you to know this blog is going to be somewhat piecemeal in the sense that i will be jumping from past to present - there and back again! After all, who wants to have to read a personal memoir right off the bat when all they're really looking for is my time on the "Fran" Fight of the Day! And, so it begins.

For years i've wanted to open my own training facility - and it's been a long, difficult process. i left my comfortable, nicely paid, benefit included desk job last year to jump in the deep and follow my dream. Well, that started w/ me training a few clients out of my home, while seeking to make the bulk of income at a well known "Globo Gym." Needless to say my relationship w/ that "Globo Gym" was rocky at best and we have since gone our separate ways. What you are reading and following now through the Dojo is the heart and soul of my dream - owning and running my own training center.

Unfortunately that's one hell of a stressful situation. Being self employed in this economy is the cause of many a sleepless night - although that stress and aggression does lead to some great training sessions! So, every day i wake up and PRAY BIG baby - believing that the Lord will provide if i keep doing things the right way. Today is no exception.

i noticed lately that one of my weaker areas in my training is overhead strength. Whether that's a push press, straight press, overhead squat, handstand pushups/walking - whatever it is, when it's done overhead i'm weaker. So our FOD today is going to focus on just that. We are going to be doing all upper body pushing and walking movements, focusing on improving our overhead strength and coordination. The full FOD is below. Get after it today my fellow warriors - you won't get a second chance at it! OOOSSS!

Fight of the Day

handstand practice 10min
6 sets max reps handstand pushups
bodyweight walkout tabata x 4min

Welcome!

2011-06-28T11:59:00.000-07:00

Greetings fellow warriors! i've started this blog as another means of communication between you and i. Seeing as i don't post all of my personal training routines, nutritional strategies, or any other personal ramblings on philosophy and life - i figured it would be a good idea to start this simple blog as a means for you all to see myself and the Dojo in another light. i'm just getting it underway today so i hope you enjoy the effort. These posts will be more than just numbers and workouts - they will be a glimpse through the looking glass into my life uncensored! And don't hesitate to pass it along to other fellow warriors whom you think might benefit from our journey. OOOSSS!