I really like the simple color scheme in this kitchen. To me, it also does a great job of making “old” feel “new” and clean without having to incorporate a bunch of stainless steel or dramatic materials.
Only thing I’d change on this bike would be the rear light/license plate. I especially like the oversied front tire with the undersized and set-back headlight.
One of the most neglected, yet important, training movements is the weighted carry. I won’t get into any of the functional vs. non-functional arguments, but I think both sides can agree that weighted carries are extremely beneficial.
Carrying loads is such a basic human movement that there is no denying the benefits of becoming proficient at it. The sheer number of muscles that must be used during a weighted carry make it great for building strength, improving conditioning, stability, and a lot more than I could ever identify.
In addition to incorporating sprints (cycling and foot) into my routine, I’ve also added weighted carries. During the winter, it’s tough to do these at home as I live in a small apartment. Once it’s nice outside, it’s easy enough to carry some sand into the driveway.
I start pretty simple. I grab two 60lb bags of sand. I only have extra large, military-style duffles, so each duffle has a lot of extra material. I do six walks, with minimal rest, holding a bag in each hand (farmer’s walk). For these first sets I just bunch the duffle material up and try to grip it. It’s a lot of material, probably closer to the mass of a fat-grip implement. Six or eight sets are about all I can do before my grip gives out on me. Then I start looping my wrist through a handle on the bag and gripping in the same way as the first sets. The wrist through the handle allows me to perform another 6-8 sets. After that, I pick up one bag and hold it straight over my head (in an overhead press stance) for another 3-4 sets. Distance, time, rest periods will all depend on a lot of factors. There’s no need to really over-think these.
For the past two years I have biked to work in the Spring and Summer. I don’t do this every day, in fact, in a typical week I only ride my bike to the office a couple times. The two biggest reasons that I don’t ride on any given day are client meetings and my motorcycle. I’ve often thought that I should let go of one of my two-wheeled past-times, but haven’t been able to do so.
People are always interested when they hear that I ride my bike to work. Without fail, 90+% of people also follow that up by saying “I’d love to ride to work, but there aren’t showers at my office.” Neither do I. And guess what? I’m probably the most disgustingly sweat-prone person I know. I’m also a bit of a clean freak that takes multiple showers a day. If I can do it, anyone can. In fact, my wife realized that she had no excuse herself and sold her scooter and has been riding in to work almost every day this season.
Granted, I don’t have a 30 mile commute. But I still get to the office on most mornings dripping with sweat. In order to make myself presentable I have a collection of items that I keep in a drawer. I wear cool, quick-drying clothes (under armour, etc), and bring a change of clothes. If I really wanted to be efficient, I could just keep a change of clothes at the office rather than bringing stuff with me every time I ride.
Showering in the morning is probably the most important part. Some people are tempted to hop on their bike because it seems silly to shower right before getting sweaty. However, showering before you leave for work will make clean-up at the office significantly more effective. Once I get in, I rehydrate and sit in front of my fan for five minutes to start cooling down. Then I lock myself away in the handicap bathroom and clean up. I use very damp paper towels first, then wet ones, and I also use sensitive skin cleaners for my face. I hand wash my shorts, spandex, and sometimes the shirt I wore right in the sink. I also keep anti-perspirant and some hair product at work. I have a bottle of sports deodorizer that I spray on my clothes and shoes. Back at my desk, I put my desk fan on the floor and drape my wet clothes over it until they’re dry.
Keeping some extra basics at the office (underwear, socks, shoes, etc) minimizes the amount of stuff I need to bring with me in the mornings. All in all, I feel like I’ve got a pretty good system that works for me. Would an on-site shower make everything easier? Absolutely. But I’m a sincere believe that some people will always have an excuse. There is always a reason not to ride to work, to skip a lift, to sit on the couch, or take a weekend off. As much as I can, I try not to let excuses get in the way of things I think I should be doing. As Dan John says, “if it’s worth doing, do it every day.” If something isn’t worth doing, I don’t stress about it. If it is worth doing, I’m not going to let inconveniences get in the way.
I’m still playing around with incorporating sprints into my lifting schedule. I enjoy doing them on the weekend, as a nice break from the daily grind and an excuse to get outside. For the sake of simplicity, here is the progression that I’ve been doing:
- Foam rolling and stretching at home
- Walk/jog one mile to the local track
- Stretch and loosen up
- Sprint 100 meters, walk 100 meters
- Sprint 200 meters, walk 200 meters
- Sprint 400 meters, walk 400 meters
- Suicides from 10 yards to 50 yards
- Walk home
It’s been a while, but I’m still keeping at it. I’ve recently incorporated bird dogs into my routine:
After tweaking my lower back (possibly a herniated disc) I had to pull back on some of my lower body movements and wanted to bolster some of my stability/back work with things such as bird dogs. I continued with rows, sand bag bench presses, and cycling sprints.
I’ve also started the PLP program as a supplemental item which I’ll expand on later. I’m now on day 12 (22 reps).
In more recent news, a bottle-opening injury has left my right hand relatively useless for the past few days. On Saturday I decided to get some sprints in. I walked a mile to the nearest high school track where a soccer game was going on. I found a grassy area and hill nearby and decided to take a shot at those. After ten sprints with minimal rest, I made my way back home. I knew I had pushed myself, but I honestly was feeling cheated. Between not being able to run a timed 400m sprint, and the fact that I haven’t done any sprinting for over a year, I was worried that I didn’t get enough done. The next morning my body made it very clear to me that I had managed to move it in ways that it was not accustomed to. A slow walk in the morning proved painful. Monday morning (two days later) I woke up at 5am to get in some squats, and found I was still in too much pain. As much as it hurts, and as much as it is shocking to have this much DOMS, it’s a great feeling to know that over the next few months I’m going to be able to continue to shock my winter-softened self with sprints. I’m still not sure if I’ll do it once or twice a week, but my ultimate goal is to get back to a sub-60 second 400m at >190 pounds bodyweight. In high school I was able to do sub-55 seconds at 155 pounds, so if I can approach that marker with an additional 40 pounds of weight on my frame I’ll be pretty content.