tag:blogger.com,1999:blog-50007445364990552312011-12-30T10:34:42.181-08:00Striving to live better and to help others do the same.Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.comBlogger1361100tag:blogger.com,1999:blog-5000744536499055231.post-59025435137012057012011-12-30T10:34:00.000-08:002011-12-30T10:34:42.192-08:00

A few months ago while researching and gathering gear, I noticed that more and more women's fitness wear companies were making a lot of claims about how durable their clothing lines were and how they could stand up to "years of abuse." If you've read this blog before, you've probably guessed that I'm a bit rough on equipment. Growing up it always seemed like women's wear traded durability and

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com0tag:blogger.com,1999:blog-5000744536499055231.post-84374701042123501442011-12-20T11:55:00.000-08:002011-12-20T12:04:11.105-08:00

"So you're doing what?" "World's Toughest Mudder. It's the finals for the Tough Mudder Series. It's a 10 mile course with 30 obstacles. We have 24 hours to complete it as many times as we can." "Where's it at?" "In New Jersey. In the middle of December." "Do you know anyone else that'll be there?" "Well, sort of. I met a bunch of people in a Facebook group and we're all going to meet up

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com2tag:blogger.com,1999:blog-5000744536499055231.post-23249117059279458862011-11-28T13:16:00.000-08:002011-11-29T16:23:49.236-08:00

Well, one thing is for sure - these Goruck Challenges aren't getting any easier. GRC Class 086 was the longest (13 hours), heaviest (6 bricks), coldest (low 40s to possibly dipping into the 30s), and wettest (it was raining pretty steady almost the whole time) challenge that I have done to date. This simply means that the the conditions were better for testing my gear, set up and training.

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com2tag:blogger.com,1999:blog-5000744536499055231.post-82559253856088094132011-11-22T20:58:00.000-08:002011-11-29T16:09:50.044-08:00

This past weekend marked my third Goruck Challenge. There's so much to write about all of this that I barely know where to begin. Apparently I've got this weird little wildland/Goruck gene that makes me forget all the pain and misery of the challenges and within hours of completing one has me looking forward to the next. My first GRC with class 036, I just wanted to survive it and earn the

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com0tag:blogger.com,1999:blog-5000744536499055231.post-80735046010624499422011-11-05T13:38:00.000-07:002011-11-05T13:39:25.083-07:00

Wednesday, October 19, 2011 Today was an easy day focusing mainly on grip and core strength Bouldering v0-v1 6 climbs Fingertip pushups Wall 1x20 Tabletop 2x5 15' Rope Climbs no feet x 5 Bar hangs 4x1 min This was a pretty grip intensive day. In the future I'm going to split up the rope climbs and bar hangs. Rope climbs after climbing and bar hangs after my workouts at work.

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com0tag:blogger.com,1999:blog-5000744536499055231.post-51234468442345360712011-11-03T14:26:00.000-07:002011-11-03T14:26:01.447-07:00

Tuesday, October 18, 2011 Today's workout was as follows 2x20 m bear crawls Calf stretches throughout the day 15 24 kg kettlebell swings performed after each call x8 calls 7 sets of 7 double 12 kg bottoms up cleans 7 double 12 kg bottoms up presses 7:39 We had a call after the first three rounds which were completed in 3:01. I finished up the last 4 sets when we got back to the station 3 min

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com0tag:blogger.com,1999:blog-5000744536499055231.post-88642305453887299112011-11-02T12:50:00.000-07:002011-11-03T14:00:43.713-07:00

Monday, October 17, 2011 Today I got ahold of the Convict Conditioning 2 ebook and couldn't wait to incorporate the exercises and information into my routine. My workout was as follows. Calf raises 3x15 straight leg each leg 4x100 bent leg double raises supersetted with 7x5 pistols to chair with eyes closed ea leg 15 fingertip wall pushups 2x5 tabletop fingertip pushups bouldering v0-v3

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com0tag:blogger.com,1999:blog-5000744536499055231.post-25204984763394097502011-10-31T11:27:00.000-07:002011-10-31T11:27:23.896-07:00

Friday, October 17, 2011 Today's workout was as follows At the station before getting off work in the morning .25 mile warm-up 15% grade 3.0 speed 8 min tabata run 15% grade 5.0-6.0 speed Then, once I got home Joaquin Miller Park stairs x3 2:34, 2;33, 2:25 Total of 702 stairs or roughly 35 flights of stairs up and down completed in 17:14 Indoor Rock climbing v0-v3 4 no foot rope climbs

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com0tag:blogger.com,1999:blog-5000744536499055231.post-7403645802723524012011-10-29T21:11:00.000-07:002011-10-29T21:11:30.181-07:00

Thursday, October 13, 2011 Today was a busy day at work so I was only able to get in a few GTG sets. I performed the pistols with eyes closed to further work my stabilizer muscles and balance. Instead of incline pushups my first shift I've started doing assisted wall dips. To do this I do wall dips with my hands on a weight bench, knees bent and feet on the floor. This is one of the

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com0tag:blogger.com,1999:blog-5000744536499055231.post-17330529130265902472011-10-26T09:42:00.000-07:002011-10-26T09:42:55.765-07:00

I started out the day with a quick workout before leaving work 4 x .75 miles sitting and 1 x .5 miles standing on exercise bike on the 2 min 6 double bottoms up 12kg kettlebell squats on min for 5 min 12 double 16kg kettlebell deadlift on min for 8 min After a short break I followed with another quick workout 3 rounds for time run 200m at 11.5% grade 10 hanging knee lifts completed in 8:00

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com0tag:blogger.com,1999:blog-5000744536499055231.post-8339456545457177632011-10-25T10:31:00.000-07:002011-10-25T10:31:37.529-07:00

Tuesday, October 11, 2011 Once again my turn to cook in the firehouse. In a single company house the cooking rotation cycles through much quicker than a double house. Because of this I've had to learn a few more recipes for work. This time around I had a craving for an old family favorite, black-eyed peas and collard greens. Anyone that's ever had the privilege of being around my mom's house

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com0tag:blogger.com,1999:blog-5000744536499055231.post-8653838894897901072011-10-18T20:24:00.000-07:002011-10-18T20:25:15.343-07:00

Tuesday, October 11, 2011 Today at work was super busy. I higher classed as captain for the first 6 hours of the shift. In that time we ran 9 calls. It was my turn to cook again so that took up a good chunk of the day as well. Between that and running more calls, by the time I got a chance to take a break, it was already 1030 at night. I was pretty tempted to skip my workout for the day and

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com0tag:blogger.com,1999:blog-5000744536499055231.post-29542779971904491012011-10-14T15:06:00.000-07:002011-10-14T15:27:30.692-07:00

Monday, October 10, 2011 Just as I was incorporating more grip strength training into my routine Dragondoor.com released the Convict Conditioning 2 ebook. http://www.dragondoor.com/convict-conditioning-2-ebook/ The first section of this book is devoted to grip strength. For my first workout of the day I substituted 1 min bar hangs for pull ups. My workout for the day was as follows. 6

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com0tag:blogger.com,1999:blog-5000744536499055231.post-10443498568146932962011-10-13T12:27:00.000-07:002011-10-13T12:27:17.442-07:00

Saturday, October 8, 2011 Yesterday morning my client called to say he was running a few minutes late. I primarily train out of Joaquin Miller Park in Oakland. One of the great things about this park besides all the trees, fountains and amazing views, is during the Great Depression the Works Projects Administration (WPA) built an amphitheater in the park. Leading up to the back of the

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com0tag:blogger.com,1999:blog-5000744536499055231.post-50452610517599914762011-10-12T20:07:00.000-07:002011-10-12T20:07:08.573-07:00

Tuesday, October 4, 2011 For today's workout I performed the following 21, 15, 9 double 8kg kettlebell bottoms up thrusters and kettlebell swings in 4:34 4 x .75 miles on spin bike on the 2 min 30 double 8kg kettlebell cleans and push presses Even though my shoulder is feeling better I'm still going light with the overhead movements. I'm focusing instead on the speed and control of the

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com0tag:blogger.com,1999:blog-5000744536499055231.post-27854652296301993982011-10-11T14:29:00.000-07:002011-10-11T14:29:36.294-07:00

Monday, october 3, 2011 Today I started out the day with 10 x .4 mile sprints on the exercise bike on the 90 second then a few hours later Rock climbing top rope 5.10b, 5.10a, 5.10c 15, 12, 9 double 12kg kettlebell thrusters supersetted with 90, 60, 30 jump rope 15 min beach run

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com0tag:blogger.com,1999:blog-5000744536499055231.post-7831135400202429692011-10-05T17:46:00.000-07:002011-10-05T17:46:11.098-07:00

Sunday October 2, 2011 Today I performed the following GTG (Grease the Groove) 7 sets of 12 TRX Rows with my feet below the anchor 3 x .8 miles on the 2:30 on the exercise bike 7 sets of 5 rest 1 min between sets Double 12kg kettlebell clean, press, squat, push press, squat Completed in 11:35 My legs were still a bit sore from the previous workout and today was also going to be a decently

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com0tag:blogger.com,1999:blog-5000744536499055231.post-22642148364648850992011-10-04T17:21:00.000-07:002011-10-04T17:21:19.023-07:00

Saturday, October 1, 2011 I started the day of with presses and pull ups. 5, 5, 5 Double 16kg KB presses 3, 3, 3 Double 16kg KB Bottoms Up Push Presses 1, 1, 1 24kg KB Jerk each side Followed by 5, 5, 3, 3, 2, 2 Pull ups This is the heaviest I've lifted overhead and most pull ups I've done in months due to a mild rotator cuff strain. All of the movements were pain free and felt good.

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com0tag:blogger.com,1999:blog-5000744536499055231.post-28504256198070234642011-10-03T11:17:00.000-07:002011-10-03T11:17:32.564-07:00

Friday, September 30, 2011 Today I performed 6 GTG sets of 25 incline pushups and 20 knee tucks. The knee tucks that I do are a variation of the Convict Conditioning ones. I do these ones either flat on the ground or on a bench, without my feet touching down in between reps. My main workout was as follows Morning 10x5 double 16kg KB front squats on minute 8x7 double 16kg KB deadlifts on

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com0tag:blogger.com,1999:blog-5000744536499055231.post-53536277753230835962011-10-02T14:20:00.000-07:002011-10-02T14:20:03.157-07:00

September 28 In an effort to increase my leg strength, in particular my internal quads, and muscular endurance I've been doing more biking. It's been a great low impact exercise. Today's workout centered primarily around a spin class followed by some weight and interval training. It was as follows 1 hour spin class 8x3 12kg Bottoms Up Floor Presses ea arm 20:10 tabata row 8 rounds Towards

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com0tag:blogger.com,1999:blog-5000744536499055231.post-79363658295968719242011-10-01T11:55:00.000-07:002011-10-01T11:55:20.577-07:00

Tuesday, September 27, 2011 My WTM cap arrived today. Sometimes having a tangible reminder of what I'm working towards gives me that little extra push. Today was a good day of working out. Indoor rock climbing Total of 15 boulder problems 9 v0, 5 v1, 1 v2 all on sights (climb 1st attempt without previous knowledge of the climb) 1500m row 6:17 30 BU KB cleans w/ double 16kg bells 2.2 mile

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com0tag:blogger.com,1999:blog-5000744536499055231.post-54407977985996895382011-09-30T15:54:00.000-07:002011-09-30T15:54:10.711-07:00

Monday, September 26, 2011 After finishing up a 72 hour shift at work with multiple calls after midnight, I was a little beat. I got this workout in in the morning before getting off shift. 2 x 1 mile on the exercise bike on the 3 minute Max TRX pushups with hands in the handles 30, rest 1 minute, max TRX rows w/ feet 2' from the anchor 40, rest 1 min, max air squats 100. On all my max

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com0tag:blogger.com,1999:blog-5000744536499055231.post-79384090752412261392011-09-29T10:35:00.000-07:002011-09-29T10:35:24.250-07:00

Sunday, Sept 25, 2011 We had a pretty busy day at work today. I was only able to get in my GTG sets. 10 sets of 12 BUP MP 18kg ea arm 10 Convict Conditioning Short Bridge (Step 2 of stand to stand bridge) 25 24kg KB swings x10 calls

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com0tag:blogger.com,1999:blog-5000744536499055231.post-61005885281419809092011-09-28T10:09:00.000-07:002011-09-28T10:09:46.311-07:00

Sept 23, 2011 For my second day of WTM training I performed the following 8 x 1/2 mile sprint on the 2 minute on the exercise bike 21, 15, 9 double KB push presses w/ 12kg bells completed in 5:36 GTG 6 sets of 15 TRX rows & 20 yd side shuffle steps each side 20 24kg KB swings after each call x8 calls The jumping pull ups seem easy in the beginning, but they do a great job of working the

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com0tag:blogger.com,1999:blog-5000744536499055231.post-66967411758720226792011-09-25T16:45:00.000-07:002011-09-28T09:57:20.685-07:00

Last year shortly after I completed my first Tough Mudder they announced the World's Toughest Mudder competition. On a whim I put in an application for a wild card spot. After nearly a year with no word from the Tough Mudder folks and just a few months until the WTM, I figured that I probably wasn't going to get a wild card slot this year. Then, a few days before this year's Nor Cal Tough

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com2tag:blogger.com,1999:blog-5000744536499055231.post-69425136119901229682011-09-24T21:35:00.000-07:002011-10-01T11:51:28.365-07:00

October 1 Gorilla Race Challenge San Francisco gorillachallenge.com/2011/09/san-francisco-saturday-october-1st/ October 9 San Francisco Fog Women vs. Tempe 11am-12:30 pm Fog Rugby Home Pitch, Treasure Island: Avenue D and 9th Street www.sffog.org Muddy Buddy San Jose muddy-buddy.competitor.com/event-info/san-jose/ October 21 Touchstone Bouldering Series Comp Diablo Rock Gym Concord http

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com0tag:blogger.com,1999:blog-5000744536499055231.post-16006569067075593232011-09-22T20:58:00.000-07:002011-09-22T21:01:37.873-07:00

Yesterday was my turn to cook at the station again. Since I'm at a single company house now with less crew members, it means I have to cook more often and learn a few more recipes. Since we have our wonderful bay area summer weather with temps in the 90's these days, I decided to go with a crisp and refreshing meal for dinner. Using the Whole Foods app on my ipod I found the following recipes

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com1tag:blogger.com,1999:blog-5000744536499055231.post-35980215525900337882011-09-20T01:03:00.000-07:002011-09-28T09:36:52.190-07:00

Sometimes I really love my life. The past week has been one of those times. Within the space of barely over a week I participated in a Goruck Challenge with Class 057 in New York, ran Tough Mudder Norcal on the other side of the country in Tahoe, California and worked two 24 hour shifts at the firehouse running multiple calls after midnight, in between those two events. I went from one event

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com5tag:blogger.com,1999:blog-5000744536499055231.post-6143618365850846922011-09-16T16:55:00.000-07:002011-11-25T13:16:24.156-08:00

I did something a little crazy to prepare for this GRC. In order to get ready for a 15-20 mile 12 hour endurance event, I decided not to do any running at all. To prepare for my last Goruck Challege in May, I noticed that my major limiting factor during the runs were pains in my feet and shins. nuffsaid6.blogspot.com/2011/05/goruck-tough.html This was further proved during the Down-N-Dirty

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com2tag:blogger.com,1999:blog-5000744536499055231.post-48815584181009927482011-09-13T01:08:00.000-07:002011-11-29T16:11:09.537-08:00

June 10, 2001 I spent my first day on the line as a city firefighter. A mere three months later I awoke in shocked disbelief to find out terrorists had attacked the World Trade Center and the Pentagon. I along with the rest of the world watched in uncomprehending horror as the towers and then building 7 fell. We listened as the first estimates of firefighter fatalities came in at an estimated 250

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com4tag:blogger.com,1999:blog-5000744536499055231.post-30320456230642745002011-09-04T18:21:00.000-07:002011-09-06T04:57:32.993-07:00

The NS6 Original T-shirts have arrived. The NS6 Logo is screen printed on a dark heather grey American Apparel 50/50 tee available in both men's and women's styles. It's a cotton poly blend for both comfort and to help wick away the sweat during those hard charging workouts. So, how do you get this awesome t-shirt? Step 1 They're $20 each, but in order to get one you've got to come

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com1tag:blogger.com,1999:blog-5000744536499055231.post-17079395906819081812011-09-02T13:31:00.000-07:002011-09-02T13:31:57.619-07:00

As the Two Hand Swing is at the core of the ballistic kettlebell exercises, the Turkish Get Up is the foundational kettlebell strength exercise or "grind." Here is video that gives a great in depth overview of the Get Up. Some key points and to keep in mind when learning and performing Get Ups are Start by practicing these movements unweighted or with a light object that won't hurt you if

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com0tag:blogger.com,1999:blog-5000744536499055231.post-45304243770434318692011-09-01T11:15:00.000-07:002011-09-02T10:42:36.421-07:00

My GR Echo has served me well through a Tough Mudder and a GORUCK Challenge and is by far the best laptop bag I've ever owned. Still though, with possibly 3 GRCs coming up in the next two months I wanted something with just a tad more room. During the last GRC I barely had enough room for everything that I needed and had to clip my windbreaker to the outside. Everything fit, but it was a tight

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com3tag:blogger.com,1999:blog-5000744536499055231.post-27089668953115434122011-08-30T16:35:00.000-07:002011-08-30T20:56:47.666-07:00

This morning before getting off of work I performed 7 rounds of 7 Double Bottoms Up Cleans w/ 12 kg kettlebells 7 Bottoms Up Presses ea side w/ an 8 kg bell I like the bottoms up variations of kettlebell exercises because they further work the grip and reinforce proper body mechanics. Use lighter bells than your normal pressing weight when performing bottoms up variations, especially

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com0tag:blogger.com,1999:blog-5000744536499055231.post-53467547426848362362011-08-29T20:37:00.000-07:002011-08-29T20:37:04.700-07:00

The kettlebell clean has a variety of uses and benefits. It can be used as quick and efficient method of getting the kettlebell into to the rack position in order to perform other exercises, or it can give a good workout in it's own right. The clean can further reinforce good body mechanics and can help the body learn how to handle heavier weights for presses. This video gives a good overview

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com0tag:blogger.com,1999:blog-5000744536499055231.post-21820425090960729242011-08-26T21:13:00.000-07:002011-08-30T20:11:59.348-07:00

After learning the two hand kettlebell swing, the hand arm kettlebell swing is next in line. This exercise allows the athlete to receive all the benefits of the two hand swing, but with increased demands on the core, all with the same amount of weight. One of the keys to this exercise is to replicate the form used with the two hand swing. Do not let the torso twist to the side for this

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com0tag:blogger.com,1999:blog-5000744536499055231.post-5053125559201074132011-08-25T17:27:00.000-07:002011-08-25T17:31:46.938-07:00

Here are my instructor reviews taken from my Dragon Door RKC Kettlebell Instructor Page 10/10 Patient and Inspiring By Chris C Berkeley, USA I am a distance runner and never liked working out with weights. I like long, lean muscles, which I created with long cardio workouts. But then I got injured and had to give up running. I was skeptical about kettlebells. I thought a short workout (

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com0tag:blogger.com,1999:blog-5000744536499055231.post-55871994771018040772011-08-24T20:20:00.000-07:002011-08-30T20:03:48.613-07:00

The kettlebell swing is generally the first kb exercise taught by kettlebell instructors. If you did nothing else besides the swing, you could still get in a pretty good workout in a short amount of time. When done correctly, the swing strengthens the quads, hammies, hip flexors, glutes, abs, back and lats, passively strengthens the shoulders, and teaches the upper and lower body to work

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com0tag:blogger.com,1999:blog-5000744536499055231.post-32121225304214245132011-08-23T09:32:00.000-07:002011-08-23T09:32:11.335-07:00

Recently the neighbor kids have discovered that my house is the fun house. I am basically a big kid and have a few toys such as nerf, mini lacrosse sets and mini rc cars. So yesterday when the neighbor kids came knocking on my door to see if I could come out and play, I told them we work out first and then play. My workout yesterday was as follows Morning Convict Conditioning (CC) Incline

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com0tag:blogger.com,1999:blog-5000744536499055231.post-3668395642099623132011-08-18T15:33:00.000-07:002011-08-20T22:46:17.056-07:00

The NS6 Facebook page is up and running, so this seemed like a great time to explain the inspiration and meaning behind NS6. If you've read this blog before, you might have guessed that the NS stands for "Nuff Said." It's borrowed from Stan Lee and Marvel comics. I've always taken it to mean enough talk, time for action. Let your actions do the talking for you. While this is a philosophy

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com0tag:blogger.com,1999:blog-5000744536499055231.post-54316645505944730112011-08-13T19:35:00.000-07:002011-08-16T20:20:39.329-07:00

Last Tuesday after our third or fourth call after midnight I was having a little bit of trouble getting back to sleep. So I decided to do a bit of research and came across this article. http://news.illinois.edu/news/11/0803firefighting_GavinHorn_BoFernhall.html This article states that researchers found that "three hours of firefighting activity caused acute increases in arterial stiffness and

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com0tag:blogger.com,1999:blog-5000744536499055231.post-56174892296290331322011-08-10T21:24:00.000-07:002011-08-13T17:47:02.791-07:00

Being on a firefighter work schedule has its advantages. Consistently knowing the day of the week is not one of them. I inadvertently started my new workout program on Sunday instead of Monday as planned. No big loss, and it's actually allowed for me to compensate for those days when I feel thrashed getting off shift in the morning. My workout plan for the day is as follows: Super Joints/

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com0tag:blogger.com,1999:blog-5000744536499055231.post-24098048451274133132011-08-09T22:45:00.000-07:002011-08-09T22:45:33.336-07:00

There's a lot that I want to do in life. There's a lot that I want to do over the next few months. As of right now, between now and November I'd like to participate in 3 more Goruck Challenges, a Tough Mudder and an Oyster Adventure Race, all of this of course, while being in the necessary shape for firefighting, rugby, and whatever else comes my way. I need a workout program that can keep up

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com0tag:blogger.com,1999:blog-5000744536499055231.post-71716443488248946492011-07-20T14:25:00.000-07:002011-08-11T13:10:33.710-07:00

When I was a wildland firefighter, I spent quite a bit of time either working or hiking while wearing my 35 lb. pack. Therefore, I spent a good deal of my down time customizing and tweaking my pack and it's contents to make it as comfortable and streamlined as possible. My goal was to carry everything that I needed, but only what I needed. So naturally after completing the GORUCK Challenge,

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com5tag:blogger.com,1999:blog-5000744536499055231.post-20598316735324775882011-06-20T14:33:00.000-07:002011-06-21T13:48:22.951-07:00

It's often been said that "There's no 'I' in team" and that the individual should put the good of the team above their own individual gain, but why is this? Recently, after I completed the Goruck Challenge, a friend asked why do an event like this as a part of a team vs an individual race. My initial gut reaction response was a righteously indignant "because teamwork is good." After a bit,

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com0tag:blogger.com,1999:blog-5000744536499055231.post-88644475348174624672011-06-12T23:12:00.000-07:002011-06-15T16:36:58.199-07:00

June 10, 2011 was a very interesting day. It was the day of the memorial service for the two San Francisco Firefighters that were killed in a house fire last week. It was also the 10 year anniversary of the very first day I worked on the line as a firefighter for my current department. Everything about this day both humbled me and reminded me what a truly incredible honor it is to be a part of

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com0tag:blogger.com,1999:blog-5000744536499055231.post-31828813413869892622011-05-27T21:57:00.000-07:002011-05-27T21:57:16.438-07:00

I was recently asked this question and after giving it a bit of thought, decided to post my views on the topic here. I used a GR Echo bag for both Tough Mudder and the Goruck Challenge. The Goruck Website says that most folks find the Echo a bit too small for the challenge, but that is generally because people tend to pack more than they need. I did manage to squeeze everything I needed for

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com7tag:blogger.com,1999:blog-5000744536499055231.post-64801691787833532502011-05-24T17:59:00.000-07:002011-11-29T16:15:24.756-08:00

I've never had any real desire to run a marathon. Matter of fact, I have a fairly strong dislike of distance running. So why on earth did I sign up for an event that was billed as a grueling 15-20 mile running tour of the city while wearing a backpack filled with bricks? Well that just sounded like fun. It all started around 8 months ago when I signed up for the Nor Cal Tough Mudder. There was

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com6tag:blogger.com,1999:blog-5000744536499055231.post-58170416387489083532010-09-01T19:15:00.000-07:002010-09-01T19:15:50.881-07:00

Monday was the third day of my 72 hours at work and was fairly easy as far as workouts go, but still surprisingly difficult. For as long as I've been coaching, I've prohibited my volleyball kids from doing knee pushups. The kids learn very quickly to never call them girl pushups in my presence. So you can imagine I wasn't to thrilled about starting step three of the Convict Conditioning pushup

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com0tag:blogger.com,1999:blog-5000744536499055231.post-74875549702542859502010-09-01T18:20:00.000-07:002010-09-01T18:20:48.034-07:00

We spent about 5 hours at the fire. Once we got back to the station I figured might as well just go ahead and get my workout in then since I was already all sweaty. I performed three exercises back to back for 15 minutes each to simulate a mini triathlon. First up 1 arm swings 16 kg bell Viking Warrior 15:15 Exercise Bike 15 minutes, random hill program, level 11, 15:15 interval total

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com0tag:blogger.com,1999:blog-5000744536499055231.post-48677937566734015992010-08-26T18:05:00.000-07:002010-08-26T18:05:36.699-07:00

Sunday I did a last minute trade and worked for a coworker on another shift. That morning after we finished our morning station duties, we went out and trained a bit on rig placement and walked a roof of a building in our first due. Rig placement is important because once an incident gets under way, more rigs arrive and hoses are put down and charged, it becomes increasingly harder to move the

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com0tag:blogger.com,1999:blog-5000744536499055231.post-43956678249518352102010-08-26T17:07:00.000-07:002010-08-26T17:07:29.018-07:00

Sometimes at work, the shifts tend to have themes. The theme for Saturday was flooding calls with us responding to 3 such calls. During a flooding call, we secure the water supply, do what we can to salvage personal property and belongings, and then remove as much water as we can from the building through the use of water vacuums and squeegees. We have two water vacs at my station. One is a

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com0tag:blogger.com,1999:blog-5000744536499055231.post-92018312319675321202010-08-26T16:47:00.000-07:002010-08-26T16:47:47.845-07:00

Saturday was once again my turn to cook at the station. We were pretty busy with calls during the day so we had to eat out for lunch. For dinner I cooked curry coconut milk shrimp with mango couscous. http://chefmd.com/recipe_display.php?id=46 and paired it with a spinach, tomato and cucumber side salad and whole wheat french bread. There are two general rules when it comes to cooking in

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com0tag:blogger.com,1999:blog-5000744536499055231.post-34359319250985188952010-08-25T19:21:00.000-07:002011-05-25T10:03:41.595-07:00

Recently I wrote a post on a bird/boy rescue. http://nuffsaid6.blogspot.com/2010/08/no-we-dont-get-cats-out-of-trees-but.html Regardless of who got the applause, at least I'm not known across the country as the "Bird Whisperer." My Department wrote a short piece about the boy/bird rescue in the department blog http://sjfd.blogspot.com/2010/08/truck-13-crew-saves-man-and-bird.html That's me

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com0tag:blogger.com,1999:blog-5000744536499055231.post-64702935472963625562010-08-23T18:53:00.000-07:002010-08-23T18:53:27.726-07:00

Friday I spent a good portion of the day watching the Women's Rugby World Cup online at the IRB website. http://www.rwcwomens.com/index.html I interspersed my training into the game watching. Initially, every time there was a scrum, I did a set of Convict Conditioning. My reps were as follows Horizontal Pulls 3x30 using my dining room table One Legged Squats down to my coffee table 2x20 I

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com0tag:blogger.com,1999:blog-5000744536499055231.post-78586652746298884502010-08-22T22:57:00.000-07:002010-08-23T14:38:25.608-07:00

Thursday at practice we covered plays from the scrum, ruck and lineout. It's looking like my main position will be number 7, the open side flanker. This means that when there's a scrum I'll set up on the side left or right of the scrum that is next to the biggest portion of field. My main job on defense will be to get to the other side quickly and disrupt their offense. For me, this is great,

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com0tag:blogger.com,1999:blog-5000744536499055231.post-18139208731943201622010-08-22T22:23:00.000-07:002010-08-22T22:23:45.421-07:00

Whenever Mike Castrogiovanni and I meet up, the day usually turns into a crazy play day. Wednesday was no exception. This time he drove up to my neck of the woods and met me in Oakland. We started the day with a quick climb up the stairs at Joaquin Miller Park, one of my favorite places to train. From there we cruised around several of the bouldering areas in the Berkeley Hills, including

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com0tag:blogger.com,1999:blog-5000744536499055231.post-45642663476828951622010-08-19T16:06:00.000-07:002010-08-19T16:06:12.691-07:00

Tuesday morning as I was driving home from work, I swung by Costco. I got there a bit before they opened and decided to make use of the time. An out of the way space in the parking lot in front of my truck allowed me to practice a few of the skills outlined in "Rugby: Steps to Success." (Yes, I'm that dork). I performed each of the skills for 25 reps in a row, each direction first with eyes

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com0tag:blogger.com,1999:blog-5000744536499055231.post-28182797466000161182010-08-19T12:58:00.000-07:002010-08-19T12:58:34.551-07:00

This past Monday we were called out to another house fire. We arrived on scene of a single story, single family dwelling, with light smoke showing from the attic vents. We were the second due truck company, so we were assigned to the exterior of the residence. We had an extra firefighter on the rig this shift, so he and the other firefighter laddered the roof, the two engineers went up top

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com0tag:blogger.com,1999:blog-5000744536499055231.post-90430068577037700992010-08-16T16:20:00.000-07:002010-08-16T16:20:43.826-07:00

I started the day getting off shift at the station with 15 min on the stair master, interval program, 15:15 work sets. This gave my glutes, qads and hammies a decent workout, but didn't really tax my cardio. On the drive home I got in a swim. Warm-up 1x25 yds 6 glides - focusing on a good hollow position to keep my legs higher in the water 1x25 4 glides with flutter kick - focusing on a

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com0tag:blogger.com,1999:blog-5000744536499055231.post-48148793067778875732010-08-14T23:55:00.000-07:002010-08-26T18:09:37.994-07:00

I had a feeling this morning that today would turn out to be an interesting shift. We started out the shift with a structure fire in a neighboring engine's first due. It was literally right down the block from their station. An unattended candle caught the closet on fire and charred a bit of the wall and ceiling of the bedroom. The engine made a great stop on the fire and held the damage to a

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com1tag:blogger.com,1999:blog-5000744536499055231.post-33670571818176283732010-08-14T22:54:00.000-07:002010-08-14T22:54:01.792-07:00

Yesterday morning as I was getting off shift I performed the following reps Horizontal pulls 3x40 Half one-legged squats 2x20 Due to my wrist still being a little sore, I performed the Horizontal pulls at a little higher incline than usual, with the Smith machine set at the eighth hole from the bottom. I'm going to take a page from Naked Warrior and decrease the setting down to the 7th hole

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com0tag:blogger.com,1999:blog-5000744536499055231.post-56417405941631190562010-08-13T01:26:00.000-07:002010-08-13T14:11:48.621-07:00

On a side note before I get to the workout, this shift started out on a very positive note. When we arrived at the station this morning, a plate of brownies with a card was waiting for us in our fridge. Apparently, a few days ago marked the one year anniversary of the the engine saving a two year old baby girl from drowning in a pool. One year later the kid's doing great with no deficits.

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com0tag:blogger.com,1999:blog-5000744536499055231.post-20776242115852490052010-08-11T15:32:00.000-07:002010-08-11T15:32:58.934-07:00

My work schedule finally cycled off Tuesdays, so yesterday was my first practice in a few weeks, and my first 15s practice since 7s ended. We covered tackling, passing plays, clearing defenders off the ball, and offensive plays from the line out. Playing and practicing with the Grizzlies in Denver greatly improved my tackling technique and confidence. I was able to key in on the attackers hips

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com0tag:blogger.com,1999:blog-5000744536499055231.post-89967534114995116342010-08-09T18:13:00.000-07:002010-08-11T23:47:54.970-07:00

Today I performed the following reps One armed wall pushups 3x50 Flat Knee Raises 3x35 My right wrist is still a little sore so I stuck with the one armed wall pushups again this week. This is providing a nice burn in my front and rear delts, and my lats. This was the first day I've tried out the flat knee raises, step two of the hanging leg raise series. This step provided a very nice ab

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com0tag:blogger.com,1999:blog-5000744536499055231.post-57664314755520445232010-08-09T11:28:00.000-07:002010-08-09T11:28:47.853-07:00

Yesterday morning I started off the day with 15 minutes on the exercise bike, random hill program, 15:15 interval. Next I met up with Mike Castrogiovanni. We headed to Castlerock State Park in Santa Cruz for a few hours of bouldering. The hike out to the boulders was a nice little mini workout in and of itself. My glutes, hammies, and quads got a nice little burn, as well as the arches of my

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com0tag:blogger.com,1999:blog-5000744536499055231.post-19528401056407126742010-08-07T23:23:00.000-07:002010-08-07T23:23:26.034-07:00

This afternoon at work, my station was dispatched to a fire in a non-sprinklered apartment building. Dispatch reported heavy smoke and fire with multiple calls received. My company was the first truck to arrive on scene, meaning that the other firefighter and I were tasked to search the fire occupancy and the surrounding apartments. From the street, it looked like the column of black smoke was

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com0tag:blogger.com,1999:blog-5000744536499055231.post-29788443373049083322010-08-07T22:41:00.000-07:002010-08-07T22:41:03.365-07:00

Taking a bit from ETK, my cardio workouts this week will get progressively harder throughout the week and then restart at the beginning next week. For cardio day 2 I hopped on the stair master for 15 minutes, random interval level 11. Overall, I like the new variety. There's something to be said for sport specificity. Still though, I miss Viking Warrior and will return to 15:15 as soon as my

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com0tag:blogger.com,1999:blog-5000744536499055231.post-31070070192955564812010-08-07T22:17:00.000-07:002010-08-07T22:17:59.298-07:00

As I was getting off work I got in a quick 15 min on the exercise bike, 15:15, random hill program. Afterwards on the way home, I stopped off at the pool. Warm-up 2x25 glides w/ alpha fins 2x25 kicking glides w/ alpha fins 2x25 freestyle swim w/ alpha fins Workout 8x25 freestyle

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com0tag:blogger.com,1999:blog-5000744536499055231.post-90827630187133733382010-08-07T22:06:00.000-07:002010-08-07T23:24:07.929-07:00

Tuesday I started out with CC. Since my wrist is still a little sore from Denver, I performed step 1 of the pushups, one armed. My reps were as follows Wall pushups 3x50 Knee Tucks 3x40 Once my wrist heals up I'll progress to step 3 of the pushups. Next week I'll progress to step 2 of the knee tucks. Afterwards I hopped on the treadmill and did 15 min of 15:15 intervals

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com0tag:blogger.com,1999:blog-5000744536499055231.post-48055836460306297032010-08-05T21:10:00.000-07:002010-08-05T21:10:29.565-07:00

Last saturday, my rugby club held their Rugby 101 recruiting event. This is a way for new folks to learn the basics of rugby in a fun no pressure atmosphere. This is how I got my first intro to rugby 4 months ago. The difference this time from versus last time was slight, but definite. For the first time since I started playing, rugby started to feel like home. Now, considering how much I

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com0tag:blogger.com,1999:blog-5000744536499055231.post-37194314903291949552010-08-01T10:23:00.000-07:002010-08-01T10:23:40.552-07:00

Friday Morning I performed the following reps of Convict Conditioning Vertical Pulls 3x25 Close Squats 2x20 Since my wrist is still a little sore I did the vertical pulls hanging off the side of a smith machine. While still pretty easy, this did give a nice little burn to the rear delt and lat area. The close squats are feeling pretty good. Next week I'll bump up to step 7.

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com0tag:blogger.com,1999:blog-5000744536499055231.post-17846756981191526742010-07-29T22:16:00.000-07:002010-07-29T22:16:09.709-07:00

This morning at work we did our yearly hydrant tests, to make sure that the hydrants in our area are in good working order. I turned it into a mini workout by wearing a set of running shoes and jogging at a moderate pace from one hydrant to the next. I focused on maintaining good breathing technique, breathing in through the nose and out through the mouth as detailed in mc's begin2dig post

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com0tag:blogger.com,1999:blog-5000744536499055231.post-50502143564081521072010-07-28T23:07:00.000-07:002010-07-29T16:10:24.809-07:00

Yesterday was my turn to cook yet again. For lunch my crew and I shredded the meat of two rotisserie chickens, mixed it with pesto sauce and parmesan cheese, topped it with tomatoes and fresh spinach, and then toasted provolone cheese on ciabatta bread. This is a quick and easy meal that's pretty much always a crowd pleaser. For dinner we had Chipotle Macaroni and Cheese http://

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com0tag:blogger.com,1999:blog-5000744536499055231.post-51624061976845976332010-07-28T22:52:00.000-07:002010-07-28T22:52:10.354-07:00

After Denver I decided it was time to start training like I mean it. There are several upcoming events for which I want to be in peak condition. The first is rugby sevens. There's an even slimmer chance that I'd be selected to go to New York with the Grizzlies, but I didn't think there was any chance that they'd pick me to go to Denver either. After that there's a sprint triathlon in

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com0tag:blogger.com,1999:blog-5000744536499055231.post-64969980583599847052010-07-28T21:11:00.000-07:002010-07-28T21:11:50.087-07:00

A while back I wrote a post about my experience trying out with the Pacific Coast Grizzlies Rugby Sevens team. This previous post details my experiences at the tryout. http://nuffsaid6.blogspot.com/2010/06/rugby-sevens.html Again, I went to the tryout simply to learn as much as possible about the sport. Since I had only been playing rugby for 3 months at the time, the chance of making the

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com0tag:blogger.com,1999:blog-5000744536499055231.post-58919960639598348682010-07-22T12:37:00.000-07:002010-07-22T22:36:28.671-07:00

Today's workout Warm-up - Joint mobility/Neural warm-up, balance and vision drills CC Horizontal Pulls 3x25 performed using dining room table Close Squats 3x20 Finally noticeable improvement in the horizontal pulls. My grip and overall strength both felt a significantly stronger. Hopefully in a few more weeks I'll be able to progress to step 3 of this progression. My ankle flexibility

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com0tag:blogger.com,1999:blog-5000744536499055231.post-65880926845338566352010-07-21T20:45:00.000-07:002010-07-22T12:39:33.029-07:00

Yesterday at work, I performed two rounds of my active recovery routine, getting 12 dynamic crescent swings the first round and 11 the second. My goal is 12 of these each work set. Once I accomplish that I'll add in another minute, progressing in this fashion until I get to 3 sets of 10. Afterwards I hopped on the exercise bike and rode a random hill program at level 10 for 20 minutes. It got

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com0tag:blogger.com,1999:blog-5000744536499055231.post-31424977770822033772010-07-21T19:44:00.000-07:002010-07-21T19:44:25.531-07:00

I got off work feeling surprisingly good. We had a pretty easy night with one call around 1:30 am. My legs felt limber and springy even after the wildland fire the day before. I grabbed my gear and drove up to the Transamerica building in San Francisco. One of my biggest supporters, my dad, met me there. That's always going to put a little pep in my step. My goals for this climb were to

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com0tag:blogger.com,1999:blog-5000744536499055231.post-54740704522029067312010-07-21T19:42:00.000-07:002010-07-22T12:41:55.445-07:00

Viking Warrior 36:36 snatch protocol 12 kg bell, 7 work sets. This one is still burning out my grip and forearms more than anything else. Thinking about rugby and conditioning today, I'm going try a little experiment, going back to the 15:15 protocol and adding in active rest to the Viking and see what happens. I'll have to play around with it and see what works best. For starters I'll use

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com0tag:blogger.com,1999:blog-5000744536499055231.post-9787639896727669692010-07-21T19:04:00.000-07:002010-07-21T19:04:59.681-07:00

I came in last, but am completely happy with that. First off, there were only two of us competing in the women's category, my coworker Vivian and I. Vivian is an incredible climber and pound for pound one of the strongest people I know. Now, on to the competition. The comps are set up so that each climb is given a point value according to its difficulty. A competitor is given 5 attempts to

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com0tag:blogger.com,1999:blog-5000744536499055231.post-26584315023705836262010-07-21T18:46:00.000-07:002010-07-21T18:46:49.672-07:00

Tomorrow is the climbing competition so I took it easy today, mainly practicing and learning Indian Club Drills from the DVD. I finally learned the forward figure 8 pattern, which reminded me how exhilarating it is to learn a new skill. This just serves as a reminder of the importance of continual growth and learning.

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com0tag:blogger.com,1999:blog-5000744536499055231.post-2754268892330945932010-07-21T18:43:00.000-07:002010-07-21T18:43:57.329-07:00

Today's workout CC Incline Pushups 3x40 Knee Tucks 3x40 Climbing 1 v0, 3 V1s, 2V2s

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com0tag:blogger.com,1999:blog-5000744536499055231.post-79587384002667835762010-07-18T22:55:00.000-07:002010-07-18T22:55:04.140-07:00

Today we started out the shift helping with some training for the life guards at a local pool. We ran two scenario stations. One was a trauma station where we simulated a person unconscious in the pool after a diving accident. This was a learning experience for both of us. We were able to see their methods for removing an unconscious person from a pool. This way we have an idea of what to

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com0tag:blogger.com,1999:blog-5000744536499055231.post-42604173767485555792010-07-18T22:24:00.000-07:002010-07-18T22:24:58.683-07:00

CC for the day Horizontal Pulls 3x20 Close Squats 2x20

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com0tag:blogger.com,1999:blog-5000744536499055231.post-18381177643964345582010-07-18T22:23:00.000-07:002010-07-18T22:23:17.862-07:00

Today's workout Viking Push Press 12 kg, 10 minutes, 15:15 protocol, 8 reps per work set Afterwards I climbed 1 V0, 4 V1s and 1 V2. The climbing felt good. I onsited (climbed first attempt without prior information of the climb) all of the climbs.

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com0tag:blogger.com,1999:blog-5000744536499055231.post-91135719365156236912010-07-18T22:18:00.000-07:002010-07-18T22:18:53.432-07:00

CC sets and reps Incline pushups 3x40 Knee tucks 3x40 While I'm meeting the progression standard, the sets still aren't feeling as easy as I'd like. I'll stay here a bit longer and will probably start working in a few GTG sets throughout the week. I also started testing out my active recovery routine. 20 seconds of dynamic crescent swings coupled with 40 seconds of 2 hand swings using a 12

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com0tag:blogger.com,1999:blog-5000744536499055231.post-21772517031400163682010-07-18T22:10:00.000-07:002010-07-18T22:10:37.448-07:00

My reps the CC workout of the day are as follows Horizontal pulls 20, 30, 30 Close squats 2x30 The horizontal pulls were performed in sets of 5 due to my hands sliding off of the dining room table, but my arms felt great. This is the first time I've felt a significant sense of improvement with this exercise. The close squats felt really good and did an excellent job of mobilizing my talus.

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com0tag:blogger.com,1999:blog-5000744536499055231.post-52463943410534757342010-07-18T22:03:00.000-07:002010-07-18T22:03:30.113-07:00

For this workout I climbed 1 V0 and 5 V1s. The climbs felt very good and fluid. My forearm strength and endurance are both improving. My core strength felt solid as well. Afterwards I practiced a few Z-Health eye drills. My results are as follows. saccadic 102 near/far 55 hand/eye 105 foot/eye 90 Near/far is definitely the toughest one for me, but I will continue to work on and improve

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com0tag:blogger.com,1999:blog-5000744536499055231.post-20525066755513575382010-07-16T23:57:00.000-07:002010-07-17T20:10:19.132-07:00

Today is the day before the Transamerica building stair climb. We'll be hiking up 48 floors with full firefighting gear, weighing approximately 75 lbs., while breathing air from an SCBA bottle. Last March we climbed the Bank of America buidling in SF. It was 52 stories and took me 20 minutes to complete. My main goal that day was for my air bottle to last all the way to the top, which it did.

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com0tag:blogger.com,1999:blog-5000744536499055231.post-90954176071746401802010-07-14T16:01:00.000-07:002010-07-14T19:55:19.272-07:00

Yesterday I went to the gym and climbed 1 V0, 2 V1s, and 3 v2s. Since today is a rest and recovery day, this will be my last climbing session before the Fire Olympics climbing comp tomorrow. I didn't realize until after I signed up that the open category was for V4 and above. I haven't climbed a V4 in quite a while and currently consider myself to be a strong V2-3 climber. Yesterday I did

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com0tag:blogger.com,1999:blog-5000744536499055231.post-56716029438351920522010-07-12T16:03:00.000-07:002010-07-12T16:04:30.048-07:00

The next morning I skipped my usual Viking Warrior workout because I didn't want to work out then have my muscles cool down in the car during the half hour drive to the rugby pitch. Still feeling full from the day before, I had two small plums and a quart of water for breakfast. I arrived at the pitch around 8:50 to find out that of course, we were up first to play at 9 am against the Sequoias.

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com0tag:blogger.com,1999:blog-5000744536499055231.post-68116942756600468182010-07-12T00:20:00.000-07:002010-07-20T14:07:48.990-07:00

I just came across this post by MC on her blog begin2dig. In it she interviews Dan John and discuss a template for pressing power and references one of my training regimens. http://www.begin2dig.com/2010/07/pressing-matters-part-ii-dan-johns.html In part one of this article MC and Dan discuss the relationship between physical fitness and injury proofing. Here's a quick excerpt. "Training

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com1tag:blogger.com,1999:blog-5000744536499055231.post-28515793451947491332010-07-10T18:54:00.001-07:002010-07-12T16:03:21.748-07:00

Friday morning as I headed off to work I was looking forward to playing beach touch rugby Saturday morning. I packed up my sand socks from beach volleyball, a change of clothes and for some odd reason grabbed my rugby cleats as well. I guess having them in my truck makes me happy. I'm very glad I did grab them. Once I arrived in San Jose, a quick check of my facebook page showed one of my

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com0tag:blogger.com,1999:blog-5000744536499055231.post-53272463184130170802010-07-09T21:38:00.000-07:002010-07-09T22:32:18.894-07:00

Thursday proved to be a very full, very fun day. I started off the day getting off shift with Viking Warrior 36:36 snatch protocol, 12 kg, 20 reps, for 10 work sets, wearing my SCBA mask.Next I met up with Mike again to practice some diagonal crossing patterns and Indian club work. I had previously only thought of Indian clubs as a great tool for shoulder mobility, but Mike showed me several

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com0tag:blogger.com,1999:blog-5000744536499055231.post-91931974303435117012010-07-09T18:42:00.000-07:002010-07-09T21:36:23.986-07:00

The day before, as a precursor to the freestyle partner passing, Mike taught me a 180 crescent swing. He then taught me a more dynamic plyometric version of this swing. It got my heart rate up in a hurry and got me thinking of a new workout plan. For a while I've been trying to develop a good program to meet the conditioning demands of rugby 7s. The exercise demands this exercise placed on me

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com0tag:blogger.com,1999:blog-5000744536499055231.post-46405713636267395102010-07-09T18:19:00.000-07:002010-07-09T18:42:26.984-07:00

Tuesday as I was getting off shift I got in 17 rounds of 15:15, 8 reps w/ the 12 kg bell. I added in my SCBA mask to help prepare for the Trans-America building full gear stair climb coming up on the 19th of this month.Afterwards I met up with Mike Castrogiovanni for another session of kettlebell partner passing, a video of which can be seen herehttp://www.youtube.com/watch?v=k6U4qDodptMWe

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com0tag:blogger.com,1999:blog-5000744536499055231.post-33541716234170418032010-07-06T20:46:00.000-07:002010-07-14T15:51:19.656-07:00

I was Acting Captain all three shifts of last tour. Captaining is something that I'm called upon to do periodically. It's something that is definitely outside my comfort zone, but it's something that I'm required to do, so I will figure out a way to do it to the best of my ability. The main part about Acting as Captain that makes it seem overwhelming is there seems to be an incredible amount

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com0tag:blogger.com,1999:blog-5000744536499055231.post-36474249335538392192010-07-05T13:50:00.000-07:002011-09-13T14:55:05.998-07:00

Recently while visiting my grandma's house I noticed a squirrel running across the street. The first thing that caught my attention was that the squirrel only had half of it's tail. It wasn't until later that I realized that it was also missing one of its rear legs. This amazed me in that this animal was able to compensate and still move naturally and gracefully enough that I didn't even

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com2tag:blogger.com,1999:blog-5000744536499055231.post-5163422627905669382010-06-30T21:50:00.000-07:002010-07-06T20:46:22.577-07:00

Monday, my first workout of the day turned out to be a wildland fire. This primarily consisted of hiking up and down the foothills of san jose and around the perimeter of the fire looking for hot spots. I got in a good quad and hammie burn as well as got my heart rate up a bit. Once we got back I performed the following reps for CCIncline Pushups 3x40Knee Tucks 3x40I met the progression

Asha Wagnerhttp://www.blogger.com/profile/03832984027690567527noreply@blogger.com0