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Daily workout – Strength

One thing I know for sure is that movement is life. If I dont move I am not living and living is what life is all about. I notice that when I am practicing functional movements consistently –  i.e., multi-joint movements, I am able to have more fun living and playing. When I am focusing on just one sport or specific movements that are involved in one sport I find that I starting losing functional movement mobility and then when I go out and play in a different way or sport then I am not having as much fun. I recommend to get up and get out of your comfort zone by adding some functional movements to your workout routine. The one that I am going to talk about today is the squat.


Why squat? The squat is a vital, natural, and functional component of your being. In the bottom position, the squat is nature’s intended sitting posture. Only in the industrialized world do we find the need for chairs, couches, benches, and stools. This comes at a loss of functionality that contributes immensely to decrepitude.

On the athletic front, the squat is the quintessential hip extension exercise, and hip extension is the foundation of all good human movement. Powerful, controlled hip extension is necessary and nearly sufficient for elite athleticism. “Necessary” in that without powerful, controlled hip extension you are not functioning anywhere near your potential. “Sufficient” in the sense that everyone we’ve met with the capacity to explosively open the hip could also run, jump, throw, and punch with impressive force. Secondarily, but no less important, the squat is among those exercises eliciting a potent neuroendocrine response. This benefit is ample reason for an exercise’s inclusion in your regimen. Please watch the video below to find out about proper squat technique and the difference between a high bar back squat and a low bar back squat.

All right lets work out!


3 rounds of….

25 static air squats, static meaning GO SLOW & air squat means no bar & no weight.

10 bar only squats, weight in the heels and keep chest up.

10 dumbbell squats. Keep arms long and dumbbells next to thighs. Keep core engaged. Pick a light weight and increase weight slightly for the next two rounds. With the dumbbell squat make sure your heels are on the ground and you are pushing through your heels and keep your chest up.


10 x bar squat (be careful in choosing a weight)

3min rest

7 x bar squat (increase weight but be careful)

3min rest

5 x bar squat (increase weight but be careful)


20  air squats


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Lots of thought about my good friend @banfieldjr.charlie while racing #Surfski @seatreksausalito Charlie was the paddlers paddler always participating in different races and racing different paddle craft. He and I would push each other constantly to paddle things that we were not used to and getting out of our comfort zones. It was tough paddling a Surfski for almost two hours and racing against some fast guys and girls but I thought about Charlie a lot and it helped push through the hard times. I miss the #gorillapaddler thanks Charlie for sending me som Gorilla Strength to paddle hard and take home a 🥉! #gorillastrong @teamoceanofhope Jaxi showing me how to strum! #ukulele #lessons from my 5yr old Amazing day on #donnerlake doing some #Surfski #paddling getting ready for the @seatreksausalito race @epickayaks #epicv10 slicing and dicing! #paddleeverything #rideeverything Back in #tahoe @watermanslanding and getting ready for @seatreksausalito #surfski race #paddleeverything #epickayaks Thanks Hawaii it was fun! Now back to the mountains #notready Recovery day 2 post Molokai #outrigger #worldchamps two days after a major workout or super hard race is usually when the body is hurting the most and I am feeling it for sure. I’m looking forward to getting back on the water today. I’ve been applying @doterra deep blue cream to my sore spots and I am feeling really good! Thanks @anikwild for being recovery guru and giving me the right stuff to recover fast! Hit Anik up and ask her about other amazing @doterrascience #doterra #recovery #essentialoils #traindifferent #wildlifestyleproject Pre paddle prep on Molokai consisted of jumping in the 💦 #ocean #cliffjumping Molokai to Oahu #outrigger #worldchamps #doneanddusted thank you to everyone for the thoughts, comments and help to make this dream come true! E Ku I Luna Northern California paddled hard and I’m proud to have been apart of the crew! Can’t wait to do it again, training starts next week! Really looking forward to paddling the channel of bones tomorrow with a bunch of great guys from Northern California!