Training #12: 10 Things Needed To Win In Life

 

I do trainings for my tribe and they’re free.  They are conducted via Facebook live in a Facebook group – you can join the group here.  Because of the awesomeness of technology you don’t need to attend live to watch and of the trainings, you can catch them anytime you have some time.   Also, sometimes I cuss – sorry in advance.

Here are the first 10 trainings (you can get access to them by joining the group here.)

  • Training #1:  Attributes of Leadership
  • Training #2:  Demystifying Money
  • Training #3:  Z’s Greatest Fear
  • Training #4:  2 Questions To Resolve All Conflict
  • Training #5:  Unlocking Athletic Performance
  • Training #6:  Overcoming Your Mind Virus
  • Training #7:  Z is Quitting
  • Training #8:  Becoming An HVP
  • Training #9: Be True To You
  • Training #10:  Your Body, Brain and Mind
  • Training #11:  Elite Family 101

If you like what you see or have ideas or a thought to contribute please leave a comment.

I Unleashed Holy Hell

Today I unleashed holy hell.  I did 3 rowing pieces for my world rankings: 100 meter, 500 meter and 2,000 meter.  Here’s the set up…

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Rankings with other 50-59 year old Heavyweights (165+ lbs) males in the United States.

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Rankings with other 50-59 year old Heavyweight (165+ lbs) males in the World.

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Rankings with all ages Heavyweights (165+ lbs) males in the World.

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100 meter – this wasn’t hard but I don’t think I could have done more. I was capped by strength and power – I may have been able to do more back in June because OTF had us rowing like mad back then. Still happy about this though, most stoked about the stroke count and watts.

500 meter – I cracked on this – right down the middle. I know for a fact I was maxed out on this and paid a steep price after it was over. My peak was so high I couldn’t breathe after it was over and it took forever to come back down.  Proud of my power output and strokes on this one – felt like the butter flyer in me came back for a short visit from the past. The closeness of the intervals to each other proved to me (yet again) that suffering is an act of will, not fitness.

2000 meter – this didn’t hurt like the 500 and although I got tons of recovery before it started I don’t think I had much more in me for this.  I can’t help but think I went too fast on the first 500 but the next 4 were like a metronome so maybe I was close.  I don’t think anything at OTF can prepare me for this kind of effort – to go faster I would have had to train specifically for this. But still happy.

For my OTF friends, I figured out how to do this (it’s in the OTBeat App – Out of studio workout).  The 500 and 2,000 are in the red zone the 100 wasn’t long enough to get into red.

I can not express how happy I am right now! This is the base I start training for Leadville from – there’s no guarantees of success but the odds are good. I also really want to thank my Kim for always giving me a hall pass to scratch the itch of what I have under the hood and my bff Sarah for driving me like a sled dog. I seriously think I’m getting better as I age – super jacked about the future. Remember my friends: Go until you start to crack, then go again to see if in fact that was the line. Usually it’s not.

Thanks for reading this.
Happy Z

Training #11: Elite Family 101

I do trainings for my tribe and they’re free.  They are conducted via Facebook live in a Facebook group – you can join the group here.  Because of the awesomeness of technology you don’t need to attend live to watch and of the trainings, you can catch them anytime you have some time.   Also, sometimes I cuss – sorry in advance.

Here are the first 10 trainings (you can get access to them by joining the group here.)

  • Training #1:  Attributes of Leadership
  • Training #2:  Demystifying Money
  • Training #3:  Z’s Greatest Fear
  • Training #4:  2 Questions To Resolve All Conflict
  • Training #5:  Unlocking Athletic Performance
  • Training #6:  Overcoming Your Mind Virus
  • Training #7:  Z is Quitting
  • Training #8:  Becoming An HVP
  • Training #9: Be True To You
  • Training #10:  Your Body, Brain and Mind

If you like what you see or have ideas or a thought to contribute please leave a comment.

Training #10: Your Body, Brain and Mind

I do trainings for my tribe and they’re free.  They are conducted via Facebook live in a Facebook group – you can join the group here.  Because of the awesomeness of technology you don’t need to attend live to watch and of the trainings, you can catch them anytime you have some time.   Also, sometimes I cuss – sorry in advance.

Here are the first 9 trainings (you can get access to them by joining the group here.)

  • Training #1:  Attributes of Leadership
  • Training #2:  Demystifying Money
  • Training #3:  Z’s Greatest Fear
  • Training #4:  2 Questions To Resolve All Conflict
  • Training #5:  Unlocking Athletic Performance
  • Training #6:  Overcoming Your Mind Virus
  • Training #7:  Z is Quitting
  • Training #8:  Becoming An HVP
  • Training #9: Be True To You

If you like what you see or have ideas or a thought to contribute please leave a comment.

Training #9: Be True To You

I do trainings for my tribe and they’re free.  They are conducted via Facebook live in a Facebook group – you can join the group here.  Because of the awesomeness of technology you don’t need to attend live to watch and of the trainings, you can catch them anytime you have some time.   Also, sometimes I cuss – sorry in advance.

Here are the first 8trainings (you can get access to them by joining the group here.)

  • Training #1:  Attributes of Leadership
  • Training #2:  Demystifying Money
  • Training #3:  Z’s Greatest Fear
  • Training #4:  2 Questions To Resolve All Conflict
  • Training #5:  Unlocking Athletic Performance
  • Training #6:  Overcoming Your Mind Virus
  • Training #7:  Z is Quitting
  • Training #8:  Becoming An HVP

If you like what you see or have ideas or a thought to contribute please leave a comment.

Stay Smooth

This is the profile of today’s workout. In Orange Theory Fitness lingo it was a workout called IT during Hell Week. In normal people speak it was hard because all the intervals were 60 seconds of work and 30 seconds of recovery. During the 60 second interval you were either rowing, running (or in my case cycling), doing burpees or a dumb bell movement. Then you moved stations and then got 15 seconds. As you might know a “Splat point” is a measure of the after burner effect (my explanation) and today I got 43 minutes.  I got that many because I was rested and am an extremely efficient athlete; here’s what I did:

  • When I knew the first interval was 60 seconds long I decided that I had to pick a lighter weight.  Heavier weight would kill my ability to “put out” on the rowing machine.
  • I was very conservative in the acceleration of getting to the Orange Zone.  I took my time getting there because I knew once I got there I wanted to stay there.  Getting and staying there is more efficient (and easier) than going up and down.
  • I made one mistake by hitting the burpees too hard during 1 interval (I did 25 in 60 seconds) that put me in the red zone, it took me a while to recover.  And when I recovered it was too much recovery – I left the orange zone.

From a mental perspective you want to ignore everything external inputs tell you – expect for when the interval ends and when it starts.  You want to be laser focused on doing the current interval with controlled force – not chaotic energy – then get the rest when they give it to you.  You want to be smooth.  Smooth in your output.

It’s not about having the fastest or hardest interval of your life, it’s about focus on only the current one and staying in control.

If you focus only what is in front of you at that moment, you can’t imagine the level of output you’ll have.

It makes no sense… to go harder you must be smoother but in fact that is the secret to high output – be smooth.

 

#OTFstrong
#zsthoughts

Training #8: Becoming an HVP

I do trainings for my tribe (people who hold the same values I do) and they’re free.  They are conducted via Facebook live in a Facebook group – you can join the group here.  Because of the awesomeness of technology you don’t need to attend live to watch and of the trainings, you can catch them anytime you have some time.   Also, sometimes I cuss – sorry in advance.

Here are the first 7 trainings (you can get access to them by joining the group here.

  • Training #1:  Attributes of Leadership
  • Training #2:  Demystifying Money
  • Training #3:  Z’s Greatest Fear
  • Training #4:  2 Questions To Resolve All Conflict
  • Training #5:  Unlocking Athletic Performance
  • Training #6:  Overcoming Your Mind Virus
  • Training #7:  Z is Quitting

If you like what you see or have ideas or a thought to contribute please leave a comment.

Seek Understanding Of Your Body

Today I want you to consider a thought for the next time you work out.  Regardless of your skills being at the professional, elite, average or weekend warrior level.

The thought is:  how do I feel right now?

Have that thought as you start the session – preferably during the warm up.  Ask the question and then listen to the answer your body gives you.  It won’t be an audible answer but over time you will learn to hear what your body is saying to you.  The warm up is a time to harmonize with your body and hear what it’s capable of on that particular day.

In the world of Orange Theory Fitness 1 Splat Point is 1 minute spent in the state of EPOC (in the world of cycling we called if Afterburn – you go hard enough that when you stop training you still keep burning calories).  OTF defines  2 heart rate zones that generate splat points – orange zone and red zone.  Orange zone HR is 84% to 91% of max and Red zone is 92%+ of max HR. OTF has also determined that 12 to 20 Splat points puts a person into EPOC for 24 to 36 hours.

On July 21 (image below) I earned 1 Splat point.   So by OTF standards my workout was crap on that day.  In real life I don’t remember specifically what happened that day but here’s what I do remember:

  • 7/21 was day 6 in a row of a 9 day stretch where I did OTF daily.
  • That week they had something called Peak Week.  They have workouts where your time to complete them determines your fitness level.  For example:  500 meter row, 2,000 meter row, maximum distance run in 24 minutes, etc.

About 2 weeks later (image below) I earned 120 Splat Points in 4 days.

Our bodies are machines.  We input macro nutrients (food), hydrate, give it rest (sleep) and the elite amongst us ingest compounds that fill in the gaps our macro nutrients leave (supplements).  Think of these inputs as fuel for the machine.  Well, when it’s time to take the machine for a drive you’ve got options – you can 20 mph or you can 120 mph, you can for 5 miles or you can go 500 miles – you get the point.  The point of having the machine is to take it out let it go wide open once in a while.  But you see all of the inputs I just mentioned are external inputs.  Our machine needs internal inputs also – inputs generated from within us.  The biggest input is harmony.  Harmony in our soul – a connection between a state of joy and output that science doesn’t have a complete answer for.  The one ingredient that takes the fuel and changes it to rocket fuel is harmony.

And you get harmony but asking yourself “…how do I feel right now?…”

See how that all fits together?

On both of the time frames above I started the day with “how do I feel right now?”  I listened to my body and heard it’s response but the outcomes were dramatically different.  On 7/21 my body probably said “…sorry dude I’m not feeling it right now…”  2 weeks later when I asked the same question my body probably said “…molon labe…”

Why is asking “how do I feel right now” so important?  Because if you can run the machine in harmony with how it feels, you’ll have a healthier outlook on the frequency and quality of your workouts.  That will lead to improvement, personal records and breakouts.  If you don’t ask the question and blindly drive your body session after session, you won’t progress long term and eventually you’ll quit.   And the world doesn’t need anymore quitters.

What other ways have to found to seek understanding of your body?  I would love to know.

Z
#zsthoughts

ps.  By the way I think I know what happened:  In the 2 weeks after Peak Week my body changed.  Meaning I broke down, then healed, then came back super strong.

Training #7: Z Is Quitting

 

I do trainings for my tribe (people who hold the same values I do) and they’re free.  They are conducted via Facebook live in a Facebook group – you can join the group here.  Because of the awesomeness of technology you don’t need to attend live to watch and of the trainings, you can catch them anytime you have some time.   Also, sometimes I cuss – sorry in advance.

Here are the first 6 trainings (you can get access to them by joining the group here.

  • Training #1:  Attributes of Leadership
  • Training #2:  Demystifying Money
  • Training #3:  Z’s Greatest Fear
  • Training #4:  2 Questions To Resolve All Conflict
  • Training #5:  Unlocking Athletic Performance
  • Training #6:  Overcoming Your Mind Virus

If you like what you see or have ideas or a thought to contribute please leave a comment.