Tuesday, September 29, 2009
Monday, September 28, 2009
Day 85 - Another Off Day...Hockey Season Conditioning
Here's what I have discovered to work best for me during the hockey season:
Train hard 4 days a week. For me, its usually Tue through Friday. Even if I am reffing games on Tuesday through Friday nights, I am still working out then. I will workout on Monday, too, if I feel real spunky. Otherwise, the 4 workout days work for me. I am definitely pushing myself to get even more gains in athletic ability. I won't just go through some stuff for maintenance. I really don't believe in maintenance (do you think elite athlete's really believe in maintenance? I am talking about something like riding a stationary bike for 30 -45 minutes? Forget it! I read stories about Wes Walz in his late 30's, skating for the Minnesota Wild, and running on a treadmill AFTER a game. Or you hear about guys riding a stationary bike AFTER a game...there's no wimpy workouts in there).
To adjust for the demands I put upon myself on the ice (because I "Bring It" every game I work), I will lay off the gas pedal a bit by limiting the days I workout...no less than 3 and 4 seems to be the magic number.
REMEMBER: When I went through P90X the first time through, I averaged 3-4 workouts a week, and cut 2 inches off my waist, added two inches to my chest and 1/4 inch to my arms and legs.
So....see you in the workout room tomorrow!
(By the way, through my great friend and SWAT Teammate, Adam Shadiow, I now have been introduced even more to the Insantiy workouts. That's what I am going to do next. Gulp!)
Train hard 4 days a week. For me, its usually Tue through Friday. Even if I am reffing games on Tuesday through Friday nights, I am still working out then. I will workout on Monday, too, if I feel real spunky. Otherwise, the 4 workout days work for me. I am definitely pushing myself to get even more gains in athletic ability. I won't just go through some stuff for maintenance. I really don't believe in maintenance (do you think elite athlete's really believe in maintenance? I am talking about something like riding a stationary bike for 30 -45 minutes? Forget it! I read stories about Wes Walz in his late 30's, skating for the Minnesota Wild, and running on a treadmill AFTER a game. Or you hear about guys riding a stationary bike AFTER a game...there's no wimpy workouts in there).
To adjust for the demands I put upon myself on the ice (because I "Bring It" every game I work), I will lay off the gas pedal a bit by limiting the days I workout...no less than 3 and 4 seems to be the magic number.
REMEMBER: When I went through P90X the first time through, I averaged 3-4 workouts a week, and cut 2 inches off my waist, added two inches to my chest and 1/4 inch to my arms and legs.
So....see you in the workout room tomorrow!
(By the way, through my great friend and SWAT Teammate, Adam Shadiow, I now have been introduced even more to the Insantiy workouts. That's what I am going to do next. Gulp!)
Day 83 and 84 - Hockey and More Hockey
I have started to get into the hockey routine. I will explain more about that in my next post.
Saturday - Off Day -- Reffed 3 Elite II games
I was much more pleased than two weeks ago when I did a High School 3 game set. My legs were much better, had better jump, and better speed.
** A REAL PERSONAL NOTE: I am 37 yrs. old, planning on reffing competitively until I am 60 [see here - if Chelios can play NHL until he's 46, I can ref until 60!]. I won't make the claim that my skating is the best it has ever been. I am not the same skater I was when I was 27 yrs. old, or younger. However, I will make the claim that I am better than I was at age 30. Proof enough to me that you can get results with hard work and dedication, regardless of what age you are. I won't claim you'll skate like at 25 year old again, but you can certainly ref at a high, high competitive level. By the way, the average age of the 4 refs who worked the Stanley Cup Finals this past Spring was 50!
Sunday - September 27 - No workout
Today I instructed the Level 4 Seminar in Duluth, MN. That meant 5 hours of driving, an 8 hour seminar, and a couple of beers. Not gonna stress the missed workout. Besides, it is a Recovery Week and that means (2) Yogas, (2) Core Synergistics, (1) Kenpo, and (1) X Stretch. I will choose to blow off the X Stretch this week.
Saturday - Off Day -- Reffed 3 Elite II games
I was much more pleased than two weeks ago when I did a High School 3 game set. My legs were much better, had better jump, and better speed.
** A REAL PERSONAL NOTE: I am 37 yrs. old, planning on reffing competitively until I am 60 [see here - if Chelios can play NHL until he's 46, I can ref until 60!]. I won't make the claim that my skating is the best it has ever been. I am not the same skater I was when I was 27 yrs. old, or younger. However, I will make the claim that I am better than I was at age 30. Proof enough to me that you can get results with hard work and dedication, regardless of what age you are. I won't claim you'll skate like at 25 year old again, but you can certainly ref at a high, high competitive level. By the way, the average age of the 4 refs who worked the Stanley Cup Finals this past Spring was 50!
Sunday - September 27 - No workout
Today I instructed the Level 4 Seminar in Duluth, MN. That meant 5 hours of driving, an 8 hour seminar, and a couple of beers. Not gonna stress the missed workout. Besides, it is a Recovery Week and that means (2) Yogas, (2) Core Synergistics, (1) Kenpo, and (1) X Stretch. I will choose to blow off the X Stretch this week.
Friday, September 25, 2009
Day 82 - P90X - Last Workouts of Week 12
"Two-a-Day" Day!!!
Back on the pond tomorrow!!
Cardio X
This is one great workout! It gives a lot of the best of the following: Yoga - Kenpo - Plyos - Core
Wacky Jacks = "footprints in the snow" = fast twitch muscles = first-step speed = see this [link]
Back and Bi's
I think I might agree...this routine is boring (maybe it's all that "Inna Gada Davida" type music in the background. They should have something like this (it would make me think I was back in the High School weight room at East Grand Forks Senior High!):
However, I did "Bring It" with the pull ups. I kept thinking about Lorraine. No....not that way (although the German accent is kind of cute). I knew I had to match her efforts when doing pull ups!
{In my best Tony Horton voice}: "If that ain't P90X, I don't know what is!"
Back on the pond tomorrow!!
Cardio X
This is one great workout! It gives a lot of the best of the following: Yoga - Kenpo - Plyos - Core
Wacky Jacks = "footprints in the snow" = fast twitch muscles = first-step speed = see this [link]
Back and Bi's
I think I might agree...this routine is boring (maybe it's all that "Inna Gada Davida" type music in the background. They should have something like this (it would make me think I was back in the High School weight room at East Grand Forks Senior High!):
However, I did "Bring It" with the pull ups. I kept thinking about Lorraine. No....not that way (although the German accent is kind of cute). I knew I had to match her efforts when doing pull ups!
{In my best Tony Horton voice}: "If that ain't P90X, I don't know what is!"
Thursday, September 24, 2009
Day 81 - Life (parenting) Gets In the Way
No workout today. Not much to say about that. What can I say?
Here's what I'll say -- putting my belief in [Social Aptitude] to the test...
I had someone recently say they'd do all 6 of their workouts for the week or they won't ref the upcoming season. Now that's putting it on the line!
I'll follow that motivation by saying I'll get my two in tomorrow or same deal.
Here's what I'll say -- putting my belief in [Social Aptitude] to the test...
I had someone recently say they'd do all 6 of their workouts for the week or they won't ref the upcoming season. Now that's putting it on the line!
I'll follow that motivation by saying I'll get my two in tomorrow or same deal.
Wednesday, September 23, 2009
Day 80 - 10 More Left! - I Kind Of Beat Lorraine
Chest and Shoulders
Way back when (actually on [Day 16]), I said that I wanted to beat Lorraine on the Chest and Back DVD.
Here is a picture of my results:
Way back when (actually on [Day 16]), I said that I wanted to beat Lorraine on the Chest and Back DVD.
Here is a picture of my results:
Anywhere you see a
Dive bombers at the end...forget it! Toast! I could only muster 2 of them!
Here are my oldest daughter's stats:
* Note of the day = What's your Motivation...some days I just want to "crush play" and do Plyos...sometimes I really want to do Yoga...sometimes the muscle building routines are all I want. I will mix up a week to fit my needs, time frame, schedule, and, yes, motivation. The thing I DON'T WANT you to do is say, "I ain't motivated to do anything..." = bad!
Tuesday, September 22, 2009
Day 79 - Contest Update
To further illustrate my talk about [percentages], here is the numbers for the SWAT Transformation Contest:
76 people were presented with the "Challenge"
29 people raised their hand and said they were "interested" (there's around 40% - that means 60% are doing nothing)
20 people actually signed up to participate (we just lopped off another group, so we've now got the top 25%)
8 people actually took the step to turn in their "before" and "after" pics, and do their daily accountability
(so now we are down to the top 10%)
And of those 8 people, my subjective opinion is that 5 are really, really "Bringing It" (the top 6%)
Where do you fall into this mix? Care to comment?
Day 79 - Fat Guys and DQ
When you work out, do you have a particular thing you fixate on to motivate yourself?
When I was in high school, I was an All-Conference Guard on our football team. Yep, I played guard. Used to be a running back, but wanted more action on the line, so I demanded that I be put there. Anyway, during the off-season training in our weight room in East Grand Forks (usually with some type of AC/DC music playing ...hehehe), I pushed myself hard by imaging all the "fat ass-es" I would be guarding on the line. I imagined them being at the Dairy Queen rather than at the weight room. When I pushed up the weights, I imagined pushing their fat ass all over the field.
When I was in college, and I was training hard to be the best referee, I imagined some guy in Alaska working hard and that I had to work harder than them. I imagined working the Frozen Four tournament in St. Louis, MO or imagined working an IIHF tournament in Montreal.
Today = Plyos X
I imagined all the lazy, thumbsucking refs I saw this past weekend in Blaine (about 50% of them were worthless - or should I say, not worthy of the games they were working), and I pushed through my workout imagining out-performing them on the ice.
What do you think about? (Hopefully not that these workouts suck and can I get through as quick as possible).
When I was in high school, I was an All-Conference Guard on our football team. Yep, I played guard. Used to be a running back, but wanted more action on the line, so I demanded that I be put there. Anyway, during the off-season training in our weight room in East Grand Forks (usually with some type of AC/DC music playing ...hehehe), I pushed myself hard by imaging all the "fat ass-es" I would be guarding on the line. I imagined them being at the Dairy Queen rather than at the weight room. When I pushed up the weights, I imagined pushing their fat ass all over the field.
When I was in college, and I was training hard to be the best referee, I imagined some guy in Alaska working hard and that I had to work harder than them. I imagined working the Frozen Four tournament in St. Louis, MO or imagined working an IIHF tournament in Montreal.
Today = Plyos X
I imagined all the lazy, thumbsucking refs I saw this past weekend in Blaine (about 50% of them were worthless - or should I say, not worthy of the games they were working), and I pushed through my workout imagining out-performing them on the ice.
What do you think about? (Hopefully not that these workouts suck and can I get through as quick as possible).
Monday, September 21, 2009
Day 78 - Week 12 Starts tonight!
It's really hard to believe, but week 12 starts tonight. I am on a new work schedule ever since the [BIG ANNOUNCEMENT] and I will be doing my workouts at night (because I am kind of OCD, which some people think is un-healthy, but not me...;)
Sunday, September 20, 2009
Day 76 and 77- Days Off -Rest
After completing 6 workouts this past week (including our last and most successful treadmill sessions), I observed the North America Hockey League Showcase at Blaine, MN.
Not surprisingly, the vast amount of officials I saw fell into 6 categories:
1. Officials Development Program (ODP) Guys - Vets - get it, understand, do most of the small things right
2. ODP Guys who are Lazy, Thumbsuckers - There's about a 45%/54% split, with the 54% being the lazy, thumbsuckers.
3. 1% ODP guys who are new and were trying hard.
4. [SWAT Team] members, who were all giving a 100% honest effort, with professionalism and pride.
5. SWAT members (who are not paid members, but do it for FREE) who all were so-so or even below average.
6. Non SWAT Team guys/gals who were really good (that was about 3 or 4 people - that's it - no one else).
NONE OF THESE [PERCENTAGES] SURPRISE ME ONE BIT. Commitment from people generally turns into commitments elsewhere. We are creatures of habit and pursuit of excellence is a habit, too.
Not surprisingly, the vast amount of officials I saw fell into 6 categories:
1. Officials Development Program (ODP) Guys - Vets - get it, understand, do most of the small things right
2. ODP Guys who are Lazy, Thumbsuckers - There's about a 45%/54% split, with the 54% being the lazy, thumbsuckers.
3. 1% ODP guys who are new and were trying hard.
4. [SWAT Team] members, who were all giving a 100% honest effort, with professionalism and pride.
5. SWAT members (who are not paid members, but do it for FREE) who all were so-so or even below average.
6. Non SWAT Team guys/gals who were really good (that was about 3 or 4 people - that's it - no one else).
NONE OF THESE [PERCENTAGES] SURPRISE ME ONE BIT. Commitment from people generally turns into commitments elsewhere. We are creatures of habit and pursuit of excellence is a habit, too.
Friday, September 18, 2009
Day 75 - My P90 Non-Hype Testimonial
Legs and Back
The quiet feeling of satisfaction...that sense of accomplishment...the feeling of being a FINISHER!
I had to put it into words:
The quiet feeling of satisfaction...that sense of accomplishment...the feeling of being a FINISHER!
I had to put it into words:
Thursday, September 17, 2009
Day 74 - P90X - I am Amazed at all the Videos
This blog is my accountability. Guess what??? It works. If I am going to slack and cheat, I have to report it here...and I hate doing that.
One of Life's Lessons = That's why some people never try...they would have to answer as to why they didn't do it and that would make them take a good look in the mirror.
Back when I first started P90X in April, I stumbled across this video. It still resonates today:
Shoulders and Arms
Think you should do this stuff on your own? Yeah, it might work. You could get results.
How about in a group?!?
Social Aptitude - That's what it is all about.
Example 1: I get a "tweet" (those of you who underestimate the power of accountability and using twitter as your accountability diary are only cheating yourselves. I have yet to have someone prove me wrong - except for example 2 -so I will keep saying it until they do prove me wrong.)
Adam tweeted and said that he improved his Chair Dips from 10 and 8 reps to 2 sets of 20. Well, I had to go back through my archives:
One of Life's Lessons = That's why some people never try...they would have to answer as to why they didn't do it and that would make them take a good look in the mirror.
Back when I first started P90X in April, I stumbled across this video. It still resonates today:
Shoulders and Arms
Think you should do this stuff on your own? Yeah, it might work. You could get results.
How about in a group?!?
Social Aptitude - That's what it is all about.
Example 1: I get a "tweet" (those of you who underestimate the power of accountability and using twitter as your accountability diary are only cheating yourselves. I have yet to have someone prove me wrong - except for example 2 -so I will keep saying it until they do prove me wrong.)
Adam tweeted and said that he improved his Chair Dips from 10 and 8 reps to 2 sets of 20. Well, I had to go back through my archives:
Looks like I used to do 2 sets of 20 reps and today I did 30 reps and 23. Bring It!
Example #2: So I come across these videos on youtube of a couple people I knew (and some I don't know) and I see them post a video day after day after day. Well...I can't let my friends pass me up!
Here's the latest today:
(I don't even know these people, but they follow my stuff - yep - Social Aptitude):
** I am a little nervous about her advice on not drinking. Not that I am promoting drinking, but this is habit transformation...not a once in a lifetime deal...and I am a FIRM, FIRM believer in a [cheat day] - better research there. My fear is that once someone would finish this program, they'd go right back to bad habits and end up at square one again (uggh!).
Wednesday, September 16, 2009
Day 73 - P90X - Plyos (didn't do) - Cardio X instead
Cardio X
I have not done this workout in a LONG time. This is a GREAT one. It's short...has variety...works the whole body...works the skating muscles...works the contralateral core muscles...works the quickness of feet (Kenpo)...and burns off the following, according to Tony Horton:
1. goo
2. grissle
3. grime
4. gunk
5. garbage
5 G's, Baby! Even Donald Trump (who has been know to call people "baby" would love that!)!!!
I have not done this workout in a LONG time. This is a GREAT one. It's short...has variety...works the whole body...works the skating muscles...works the contralateral core muscles...works the quickness of feet (Kenpo)...and burns off the following, according to Tony Horton:
1. goo
2. grissle
3. grime
4. gunk
5. garbage
Tuesday, September 15, 2009
Day 72 - P90X - Yoga = Thighs of Steel!
Yoga X
Well, I have come a loooonnnngggg way in yoga over the past 5 months. I only fell out of one pose today, and had to come out of a pose due to excrutiating fire burning in my thighs.
15 minutes into the workout the beads of sweat were starting to roll off my head.
After the Chair Poses and Twisting Chair Poses, I was starting to breathe heavily.
The Right Angle Poses were too much again and I had to come out of them.
Standing Splits...Warrior III...ugghhh...did my best...felt like a dip-wad...soldiered on.
Well, I have come a loooonnnngggg way in yoga over the past 5 months. I only fell out of one pose today, and had to come out of a pose due to excrutiating fire burning in my thighs.
15 minutes into the workout the beads of sweat were starting to roll off my head.
After the Chair Poses and Twisting Chair Poses, I was starting to breathe heavily.
The Right Angle Poses were too much again and I had to come out of them.
Standing Splits...Warrior III...ugghhh...did my best...felt like a dip-wad...soldiered on.
All Muscle, Steel and Sex Appeal (hahaha!)
Monday, September 14, 2009
Day 71 - P90X - Rocking It Again!!
Chest, Shoulders, and Tris
So, it is week 11 and I should be doing Chest and Back...well...I got my butt kicked last week by Chest, Shoulders, and Tris (particulary all the push up moves), so I was BOUND and DETERMINED to Bring It today!
And...
I had my best session ever on this one. I did four one-armed push ups, with good form and dropping deep, per arm from my knees. Not quite Jack Palance, but I am getting closer.
Plus, I did 10 clap push ups. I am very satisfied today! {can't wait to skate again!}.
So, it is week 11 and I should be doing Chest and Back...well...I got my butt kicked last week by Chest, Shoulders, and Tris (particulary all the push up moves), so I was BOUND and DETERMINED to Bring It today!
And...
I had my best session ever on this one. I did four one-armed push ups, with good form and dropping deep, per arm from my knees. Not quite Jack Palance, but I am getting closer.
Plus, I did 10 clap push ups. I am very satisfied today! {can't wait to skate again!}.
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