FITNESS UPDATE: Pushups

 One of the weakest aspects of my "Insanity" workouts is the pushup. When it comes time to do any kind of pushup in the routine, I am toast. I can't do as many, as fast as Sean T demands, and I wind up having to do them off my knees, or slower, or not as deep. Or I just hit point of failure long before the set is done.

I have a long, on-again, off-again relationship with the pushup. Almost always I have been able to squeeze out at least ten, but doing any more than that has required a period of regular exercise, doing them every day, and complimenting the work with other exercises for the arms, chest, and shoulders.

There are many different ways that people do even the most basic pushup. This is a pretty good video of one very effective method.

Some years ago there was a Facebook mem going around that said "One 'like' = 5 pushups" I posted it, and got  enough likes to do 150 pushups. I turned on my camera and was able to crank out 50 before failure. I promised that I would train up to 150.

Someone sent me a link to a website that had a training regimen (no "regime." Learn your vocabulary, all you fitness gurus) that promised to get you top 100 pushups. It started from whatever number you said you could do now, then gave you a place to start and a progression that would get you there if you trained five days a week.

(I can't find that website any more)

For me this began with doing four set of 16, 20, 20,and 16 (I think) with timed rests between sets. Each day it added more pushups. I got to the point where I could do about 40 reps per set (give or take with each set), but that workout near killed me. I decided to take a rest day, and never got back to it. But 40x4 is 160, so while it wasn't in one set, I did reach my 150 in a single session.

I am nt sure if this is the same website, but it promises the same result: 100 pushups.

In time I learned different kinds of pushups. 

• There are "Hindu pushups" that involve going through a couple of yoga positions. 
• There are pushups that alternate with swinging your arm and body up sideways. 
• There are "moving pushups" where you "walk" sideways in pushup position, doing a pushup between "steps." 
• You can do pushups on your fists, and fingers, and with your hands together, making a "diamond" with your thumbs and forefingers. 
  
• You can do pushups while in a "downward dog" or "pike" position (there is a difference) in a variety of ways, and get a different result from each one.
• There are "man-makers," in which you are holding on to dumbells on your way down and up, then pull one of them up like a "row" when you get to the top. 
  
• You can swing the dumbell up in front of you when you get to the top,  instead of "rowing" it up.
• There are "pushup jacks" Where you spread you legs like doing a jumping jack when you go down, and bring them together again on the way back up.
• There is the "in-out abs" pushup, in which you start in a squat with hands on the floor, kick your feet out and do a pushup, then jump your legs back into a squat.
• There are even pushups that you can do while squatting and by going to to one elbow after another.

Each of these different kinds of pushups hits different muscles and muscle groups. Some give more of a cardio burn than others. but all of them have in common the shoulder, chest, and triceps work that defines "pushing."

So when I can't do these pushups in the routines, I felt that I am cheating myself of the full potential benefit of the program. So I decided to start doing more pushups, more often, on my own time. 

 

 

 

 

 

 

 

 

Here are a few videos with a variety of push-ups in each of them:

 

 

 

 

Now, at my night job, I try to do at least three sets of 20, or to failure. I try to mix up the type of pushups. Lately I have been doing the "swinging the arm up" type, the "walking" type, and the "Hindu" style, in addition to the regular ones. I also try to throw in a set at home when I am bored, or distracted or have just completed some small task, like washing the dishes or completing a portion of my day-job work, or didn't get a chance to do them at my night job.

So far my top number of reps without stopping is 29, but if I miss a few days, that number goes down. I guess I just don't have a strong enough "base layer" of fitness to be able to keep up that level fitness without constantly working at it.

So I will continue to fight the card that nature gave me, and may I will get to 50 reps soon. Maybe I will even get to the 150 I promised! Won't that be a sight!

Fitness Update: Actual "Worst Shape of My Life." Part 2

 ...but before I tell you exactly what happened, let me describe just a little bit more of my fitness journey. Bear with me, it won't take long and everything else will make more sense.

I had started fitness training (mostly weights) from the influence of a friend of mine whom I would later start dating. I found that it very positively affected my fighting in the Society for Creative Anachronism. I later took up Brazilian jiu jitsu, competing in 50 matches, and then full-contact medieval armored combat, going to world championship competition with the USA team for three years.

Here is possibly the most epic match of my competitive grappling career:

With each of these new challenges I found myself experiencing more means by which to gain strength and endurance and reached new levels of fitness. At my peak I was doing some form of training or fighting five or six days a week. My weight ranged from just under 180 lbs to a bit above 190 lbs depending on what I was training for.

In addition to the SCA armored combat and the BJJ, the training I did included weightlifting, running, Crossfit, kickboxing, Insanity videos. and various bodyweight exercise drills.

Then I tore the ACL in my right knee:

I still trained, but I was unable to fight, and when I got my knee surgically repaired, I was unable to train in certain ways until I was fully healed.

Then I tore my rotator cuff (sadly, no video of this exists). This again limited my training, as there were things I just could not do with my shoulder after that.

Then other "life stuff" got in the way and my weight ballooned to over 200 lbs. I took pictures of myself. I can "suck it in" with the best of 'em, but when I released my belly, I honestly looked like the fat guy with skinny arms.

When I decided to get back to training, I started the Insanity videos again. This time, however, I could actually feel the fat on my torso jiggling up and down when doing any routine that involved having my hands on the floor. It was disconcerting. But progress was being made. I would wear my steel gauntlets  and padded gambeson while doing Insanity videos, getting a little extra resistance and sweat in my workout...and then my room got hit with the "Order to Repair/Vacate Order"....and that brings us up to date.

So, after the yoga, and looking at my bathroom scale not making the number go down below 205, I started up with the Insanity again.

I determined that my muscles were not as strong as my cardio. They would get too sore and tired to continue before I would get too out of breath to continue. I felt the jiggling of the fat in my chest and my stomach when doing running and jumping things, and again I felt the fat around my torso bounce up and down as I did "floor sprints" and other hands-on-floor exercises.

WHAT HAPPENED NEXT? WAIT UNTIL THE NEXT POST AND FIND OUT!

Training week, RGL coming...

I did not get to the gym this week (phone problems, don't ask, but I did train at home a little bit, doing bodyweight exorcizes and jumping jacks, and I got to ECU BJJ on Thursday.

This week our warm-ups were different. Instead of the usual rolls, sprawls, and other movements across the floor, we did hopscotch and what I call "bridge-and-tunnel." The we studied the arm-bar, a way to block it, and a way to counter the block, then we drilled, drilled, drilled. When we were done drilling, we had three rounds of sparring.

My first round was with another white belt, stronger and heavier than me, but will less experience. Though I was not able to submit him, I was able to try an execute several technical moves, including some interesting angles on which to apply a triangle.

In the next round I went up against a much more skilled and experienced fighter. He was able to deny every attempt at passing the guard and submit me a couple of times. At one point I stopped to examine method of passing guard by getting both arms under the opponent's legs. I had been getting caught in guillotines when I had tried that recently, and I learned a few new principles. It seems that it is trouble to leave your head in the guy's stomach when getting a group there. You have to either be buried between his legs, or sit up fast ti pull his legs up and get his hips close to yours.

The last round was with the strong, aggressive white belt I had trained with my first week back. After he got me in a quick guillotine, when we re-set, I was able to deny his speed and aggression by going to my back and getting him in guard. He was strong enough to keep me from executing any submissions at that point, but he never got past my guard in over 5 minutes.

After class, I asked the experienced grappler about the execution of a certain type of sweep from guard. It involves bringing your chest up, and I kept on getting stiff-armed in the chest. we figured out that what I need to do is get the stiff-arm hand blocked away from my chest for the duration of the move. There is a way to do that which involves using my arm to guide the opponent's arm out of the way as I sit up. We'll see how that works.

One of the instructor's said I was getting better, showing good technical work in the rolling today. That makes me feel good. I still feel I am lacking a lot of skill and some aggression, and I certainly have forgotten a lot over the couple of months I missed training this summer. I just hope I can pick it back up soon.

This weekend I have been invited to compete in the Renegade Grappling League tournament at an event in the Bronx. This is the same organization that gave me those epic, three-round matches that you can see on YouTube. We will see how I do this time.

Sponsor "Redemption" at the NY State Grappling Championships

Hey folks, I got an idea that I hope will make sponsoring this movie fun and exciting!

As you should know by now, "Redemption" is being screened at the NY State Grappling Championships this Saturday, July 17th in Fishkill, NY. Well, I've been inspired by walk-a-thons to set up a plan that will encourage me to fight harder than ever before!

All you have to do is decide on an amount of money you would like to pledge for every point I score in the tournament. Then, when the event is over, I will post the video of the matches, and you can see all the points I score. Then you can go to Indiegogo.com and donate your pledge. You will notice that each pledge there comes with a collection of "perks" commensurate with your level of contribution.

Now I have a 2-32-2 record in competition and I don't think I have scored even as many as a dozen points in my entire career, but I have been working out, training, and improving, as you can see by this video...



...so you are taking a gamble by pledging here. Can you handle it?

The minimum pledge is 25 cents a point. And just to put as little more competition in, the person who pledges the most will receive a copy of the preview DVD screener, a copy of the finished movie, and a copy of the all-original soundtrack CD once it is all done!

Here's the way scoring will work at the tournament, according to the rules posted at the Acom Sports website:

Scoring Points: To gain points for any move or position, the competitor (aggressor) must show clear control for a 3 second
count by the referee – this is the key in point scoring for ACOM-SPORTS – TOTAL CONTROL FOR 3 COUNT TO EARN POINTS

1. Takedown or Throw: Land on Top in Guard or Half Guard= 2 points Land on Top in Side Mount or Full Mount= 3 Points
Note: Points will be awarded separately for Full Mount after an additional 3 count of control.

2. Sweep with Legs (from Half Guard or Full Guard) or Arm Drag from Open Guard to Turtle: 2 points (must hold for 3 count to
be awarded). NOTE: Inversions (Power Rolls from Side, Full or North/South are NOT considered Sweeps & will not awarded any
points or advantages

3. Passing the Guard (open or closed) - 3 points (must hold for 3 count to be awarded points) – MUST CLEAR ARMS & LEGS

4. Mounted position (both knees on the ground): 4 points (must hold for 3 count to be awarded)

5. Back Mount with Leg Hooks (or Knees on the Ground with Opponent Flat on his Stomach): 4 points (must hold for 3 count to
be awarded)

In addition, for the purpose of this pledge drive, if I win by points, that's worth 5 points plus points scored in the match.
Should I get so lucky as to win by submission, that will count as 10 points, plus points scored in the match.

Thanks in advance, those of you who will be contributing. I look forward to doing my best and living up to the confidence you have put in me!

Redemption screening at NY State Grappling Championships next weekend!

Hello friends, I’ve got some big new! I’m on TV again this weekend, my movie is screening next Sautrday, and I ACTUALLY WON A GRAPPLING MATCH! ON CAMERA!

First off, the TV show “Toni On! New York” is rebroadcasting its episode of “Weird New York” in which they visit the Big Apple Comic Con and interview Yours Truly, Captain Zorikh, and display cartoons I drew of the Toni On! Team as superheroes. Tough I did not find out about this until just now, you can tune in (or set your VCR or TiVo) at 11:30 AM tomorrow morning, Sunday, July 11.

Next, that grappling movie I have been working on for the past year is having a big screening at the Acom Sports NY State Grappling Championships next Saturday, July 17th. I will be competing in this tournament, after which we will screen the movie. This will be at the Fishkill Recreation Center at 793 route 52 in Fishkill, NY. Registration begins at 8:00 AM, matches begin at 10:30 AM, and the movie will be shown when the matches are done, probably around 4:30 – 5:00 PM. For more info, go to http://www.acom-sports.net.

I’ve been editing the film down a bit, making it more concise, and also am going into the studio with the brilliant musicians Ash Gray and Jeff Webb to record a whole new soundtrack! You here's a rough demo of one of the new songs:


Finally, what makes next Saturday’s tournament especially exciting for me, is that all my hard work, training, and persistence has been paying off! In addition to being in some of the best shape of my life, I actually won a grappling match at the NY Submission Open two weeks ago! You can see parts of the match in this highlight video of the event:


So now we’ll see if I can pull out another win on the occasion of the screening of my movie!

I hope to see you there!

Captain Zorikh GETS HURT!

Here is the true story behind the injury I suffered at the tournament at which I won my first victory..

Renegade Grappling League promo

Promo video for a tournament I am competing in this weekend

Here are two promos I did fro the Long Is;land Grappling Challenge I, which I competed in last week:





I'll have video of my performance in the competition soon!

Week 11: Final rehearsal and audition, Part 1

I was able to steal a few minutes to put together another video. This is of the last rehearsal day, where we auditioned a few new cast members.



The music is a new composition by Dr. Bronko Von Johnstein, the guy who created the music in the trailer.

New Video: All About the Elbows

Here's a short scene I just edited together. It's got something to do with elbows.

New scene - Captain Zorikh Runs the Gauntlet

The "running of the gauntlet" that I did in the rehearsal inspired me to create this scene in the movie. It is a pivotal moment in the story. I believe that sometimes there is not just one pivotal moment, an experience has to be reinforced by successive events to truly make a long-lasting impact. This scene occurs immediately afte another pivotal experience.

NYC Submission Shootout 9/20/09, part 2

Here's the rest of the NYC Submission Shootout for me, oncew again, my presence was sponsored by the Big Apple Comic-Con.

NYC Submission Shootout Sept. 2009 part 1

Well, I went back to the NYC Submission shootout and competed again. I did about the same as last time, although I fought four matches instead of three. Here's the first one...



The rest of the day will be coming soon!

My participation in this event was sponsored by the Big Apple Comic-Con which explains the graphic at the beginning and end of the video, and the large green t-shirt that I am wearing.

The Tag Team Match - Part 1

The tag team match was probably the most magical moment of the whole production process. Some of the matches had been carefully choreographed, some we pretty much "wung" on the fly, but everyone knew the order in which the matches were supposed to be, and the significance of each match. When it came time to shoot, and the performers began, there was no stopping them. They threw themselves into the scene with passion, energy, and commitment, and we just let it happen! Most of the footage you see here was from that one, 12-minute take (with three cameras). We did do some close-ups and pickups later, but in that one shot,I saw what can happen when preparation, passion, and enthusiasm all come together.

Tournament Round 4 - The Climax

I have finally gotten to the climactic showdown between Captain Zorikh and his adversary, Lady Lee. I am very glad that I did as much editing on the other matches as I did before getting to this.

I took it in a slightly different direction this time. I wanted a different feel for this round, especially for the Big Showdown. I used flashbacks to help heighten the drama. I also used some Ry Cooder music from Streets of Fire (loved that movie!).

Yes, I have edited the end of the match, but you don't really think I'm going to give it all away right here,do you?

Screening today at Otto's Shrunken Head

I edited down the "Getting to Know the Cast" video to a manageable 5+ minutes, added some music to Round 2, and will be screening those videos and Round 3 at "Captain Zorikh's Movie Madness" today at Otto's Shrunken Head.

Week 7 - Meet the Cast video

Here is the second part of the Week 7 video, in which Captain Zorikh talks with the cast and gets to know them better. There is footage from various rehearsals, the movie itself, and other sources to illustrate what the various cast members are talking about.

Videos from Week 6, talk and improvs

Here is the talk I gave to the cast when I handed out the story breakdown. I explained the story and why it is important to have a believable Adversary for the Hero.



So I divided up the cast into two teams and gave them instruction that would lead them to enact a composite scene combining several elements of the story.

Here was the first team to preform their improv, made up mostly of pro wrestlers with Lee Boria as the Adversary, Jonathan Rodriguez standing in for Captain Zorikh, and GA West as the Mentor-to-be.



And then the second team went on, made up mostly of Sammy's team of mixed martial artists and the kung fu class I had recruited on Week 2. Elizabeth Vergara plays the Adversary, Douglas Ahammer stands in for Captain Zorikh, and Sam plays the Mentor-to-be.



These performances allowed me to see new aspects of the story that I had not considered, and showed me what aspects do not work. It was also instrumental in helping me cast the role of the adversary, and decide that the final tournament would be a match between two teams, not three.

Video from Week # 6: Zorikh Talks to the Cast

In this video, I speak to the cast about what the movie is about, how you need to have a real downer to make the uplifting believable, and the need for the right person to play the Adversary. In the end I set up the cast into two groups to improv a very important scene.

Video from Week #5: grappling routines

Here's the video of the routines that we began choreographing, complete with a little thematically appropriate music to give it that extra "something"...