Episode 18- Live from the 'Bu

Joe and Gabe hit the open road, out to the distant land of Malibu. Joe discusses the MultiYear app and his Strength workout, Gabe talks about his surf road odyssey to Oregon. Then it's on to a Chronic Cardio discussion, Paleo Questions about rice and potatoes, before a final segment on Favorite Resources- books, websites, and podcasts. Music from Gabe's new EP- low-fi love songs.

Surfing the Oregon Coast

I had the opportunity to drive my friend, Alan's Prius to Portland, OR last week. He was moving up there with his family and wanted to save money on transporting it- so for the price of gas and a flight home, I volunteered to drive it, and check out the coast of northern California and Oregon. I had seen and been inspired by the article, "50 Greatest Places to Go This Summer" in the July '13 issue of Men's Journal. One of the spots featured is the Oregon coast and a remote beach called Agate Beach (pronounced Egget by locals). Theres' a grainy, blown out picture of a lone surfer in a lush cove that got to me... It's rare that you get the chance to actually try to find one of these places. Most of the time, you read the magazine in a dentist's office and that's it, head back to work. But to actually journey to one of these remote places and make it happen- be that lone surfer in that grainy photo- that's what I wanted to do.



After staying two nights in San Luis Obispo, and driving the amazing coastline of Big Sur, I stayed in San Francisco. Monday morning, 6am, my buddy in SF, Jared, and I tried to surf the cold and rough waters of Ocean Beach. He lent me his 6'0 board and a wetsuit with holes that looked like a shark had taken a bite out of it. We tied my leash on with the lace from my Converse. Despite being relatively unsuccessful in the big and unpredictable surf, there's a certain joy in just getting out there and braving the sea that early and on a Monday- and in fairly cold San Fran waters. You get out and suddenly the cold isn't that bad; you take your wetsuit down and it's like you're invincible. Jared put it best- "Well, it can only get better from here".

That morning I set out for the Redwoods and drove 3 hours to Willits, a small, Western town with a decent steak burrito. Another friend had recommended the town, but it seemed like one of those places you need to know someone to really find where to go. I continued on, driving through the redwood towns of Benbow, Garberville, and the unbelievable Avenue of the Giants. Those trees have a special kind of magic, and the solitude you feel driving there is real- and puts you in touch with something deep (some of those trees are thousands of years old)...though the mood's easily lightened by the kitsch of some of the roadside attractions. I was still beat from surfing and lack of sleep- but had gained a second and then a third wind. As the sun started to hang low, I happened across Patrick's Point in Trinidad, CA. Craggy cliffs made me remember visiting Ireland way back in 2000 and the broken rocks in the water have their own, unique poetry. Something about the rhythm of the waves crashing... There was no place to stay, so I went on to Redwoods Nat'l Park, waiting for random elk to cross the road, before ultimately, staying in Klamath, CA- ten hours north of SF.

The next day, feeling somewhat spent, I went to Gold Beach, also mentioned in the MJ article- and investigated surfing there. The surf was small, infrequent, and while the beaches were beautiful- with more rock formations that looked like battered pirate ships, and a cool mist rising off the clear, gray water, the sets were choppy and small. Surf shops were few. I found one place that rented stand up paddleboards, but didn't feel like going out by myself. I hit another surf shop in Brookings, 30 minutes south of Gold Beach, but, byt the time I got there, it was closed.





I stupidly got a speeding ticket in Gold Beach going 40mph in a 30 mph zone ($200) and felt almost immediately like getting to Portland and getting the eff out of Alan's Prius. At that point it had been about five days on the road, several with poor sleep, and more, with blunted attempts at surfing. Nevertheless, Agate called to me. I met a woman in Brookings by the closed surf shop who told me that Agate was a kind of lucite stone common to Pacific beaches and revered by Native Americans back in the day. That would explain why my Maps function came up with multiple Agate beaches- in CA, near Bolinas, Oregon, and even in Washington state.

Portland was a short six hour, Beastie Boys-filled car ride from Gold Beach and it was nice to be back in civilization. Alan and his family were a lot of fun to spend time with and he and I caught up over whiskeys ($6 Bullit!) at RonToms, Ace Hotel, and I had hit Doug Fir by the Jupiter Hotel (cool spot). Alan let me borrow the car for one more attempt at Agate beach. "Send me an email if you're doing it.." he said in his kitchen at 2am, as we pounded waters. "I'm out- but you can take the car. I need it by noon though." At 5am, I sent him a note- subject heading, "Doing it". Through a Nat'l Forrest and the Zimmerman trial reports, I arrived in Tillamook two hours later, at 7am to find, big surprise, there was no surf shop. My Maps function on my phone was freaking out and was stuck. The Oregon coast and AT&T are apparently not friends. I asked some dude at a gas station, and he'd never heard of Agate. So I just followed my Maps functionto the supposed destination- near the seaside hamlet of Oceanside, up a mountain, through a glen, near private property, and up to a majorly beautiful lookout. There was no one in sight- and I could see that, though Agate was close, it wasn't going to be worth it to pursue any further. The beach from the picture was somewhere close by, I knew, but I also had no surfboard, was trespassing, and had no map. Lame. I had come all that way for a pretty view. I couldn't accept it. Even though, Alan needed his car back by noon, I decided to head to Seaside, a small, surf town an hour north of there. I thought that at least I'd get an hour of surfing in before I had to head back. I had come something like 1500 miles, I thought. This needs to happen.



As 9am rolled around, and hearing the same NPR report on the Zimmerman trial again, I approached Seaside. A surfboard by the side of the road with the word, Shuler, on it, caught my eye, and I pulled over to check it out. As I walked over to the beat up, wooden house/shop, a shirtless, older man, appeared in the upper window. "Can I help you?" he asked. I felt like I was in some foreign movie- or at least a foreign land. He was a local shaper obviously. "Do you rent boards?" I asked. He chuckled, I think, excited to see an inspired traveler. "Up the street, behind the Chevron, they do. Tell 'em Shuler sent you." I was pumped. Success was imminent. A few miles up the road, was Seaview Surf Shop and a couple cute surf girls to rent me a Shuler board, with cool, custom Joan Miro-type artwork, and a wetsuit and booties. It all fit into the Prius easily and I had a tarp, which was cool. The tide was supposed to come in two hours later at 11am. I called Alan and was able to keep the car the whole day- which rocked.

After buying a lunch, I headed to West Oswald Nat'l Park and Short Sands- a welcoming, and popular surf cove. It was cold and gray out, a Friday morning and on the beautiful little hike to the beach, through mossy, Douglas Fir trees with gnarled and ancient trunks, I met some other travelers and talked about surf music, the Beach Boys, Dick Dale, and the Ventures. The cove was gorgeous- and jaw dropping.. It opened out before me, with cliffs on either side, dark rock formations, and a steady, even break that went right, center, and left. There were only about fifty surfers over a large expanse. Perfect. I didn't expect the water to be so cold- though I should've gotten the hint, as the surf ladies had rented me a 5.0 wetsuit, booties, gloves, and headguard. I didn't wear the headguard at first, thinking it looked lame- but after an hour of brain freeze, I decided to give it a try.



Surfing Oregon was awesome- and the guys in the water were all cool and welcoming and curious about my Shuler, custom board- assuming I was a local. I caught some great waves- though small, and was able to turn on the board, which was cool. After two 90 minute sessions, I had my fill- and knew I had a two hour ride back to Portland. Feeling relaxed and for lack of a better word- stoked- I drove back and headed to Powell's Books- a legendary used and new bookstore. The fitness section was massive, and they had some cool books on surfing too. In retrospect, it was such a great expereience to be able to wander up the coast by myself, being inspired by the changing landscape, craggy rock cliffs, and ancient trees. It was a welcome change from the routine of my last video project and training for the fitness test. Most of the time, people don't actually follow their whims and pick a point on a map to go to, or look at an article and decide to do something. But they can- you can...Follow your dreams, oh ye gentle reader- and make it happen. People are much cooler on the road than you expect, and though it can get sorta lonely, it's cool to do your own thing and see some new sights. It's a big world out there- and plenty of amazing, surf beaches. Big thanks to Alan, his wife, and everyone else who helped make the trip a success.

This song, btw, was on repeat throughout the trip:
http://www.youtube.com/watch?v=GABE5NIBrRk

Episode 17: Fit-Fax 2

Gabe and Joe reconvene to take the 90 day Body Composition Analysis from Fit-Fax in South Pasadena.

Segment 1- 90 day results are in
Segment 2- On alcohol, fruit juice, and vegans
Segment 3- Gluten-free beer, cheat days, and challenges of staying Paleo

Check it out- and get fit this summer! Music performed by Gabe Rosenn,from Low-Fi Love Songs (www.gaberosenn.com).

Laird Hamilton and a Trip to Scotland (sorta)

I first came across Laird Hamilton in Riding Giants, the 2004 documentary about big surf riding, Stacy Peralta's follow-up to Dogtown and Z-Boyz. For some reason, I don't think it registered how amazing this guy is...I've gotten back into surfing since May, trying to go 2x per week out to Malibu, and have since re-discovered Laird.



It turns out he's the man. I heard about him a few years ago in a MJ article about music producer and Malibu guy, Rick Rubin. Laird's his buddy and possibly trainer- and the article specified how Rubin worked out with Laird with large stones in a very primal way. Rubin is also huge into meditation and most likely he, Laird, and Mark Sisson, another Malibu legend (author of Primal Blueprint, Mark's Daily Apple) have crossed paths.

Check out this clip of Laird from Riding Giants (unbelievable)-
http://www.youtube.com/watch?v=NcaZarxilJQ

Anyway, last Friday I went out in somewhat big surf (3-6' plus some change). I'd never seen north Malibu look so much like Scotland; fog setting in; grey and overcast...It was really beautiful and the surf was placid and then coming in big. My friend and I jumped in and went for it. She was much more cautious than I was (and a surf instructor). I charged the waves like an extra from a deleted Braveheart battle scene. Needless to say, I got my a** handed to me, and my board (which I'd lent her) got sliced by my fin (luckily no injuries at all). I also drank about 5 gallons of ocean water, so a good lesson to take it easy (a la fools rush in). The next morning I discovered an older Men's Journal issue with Laird's column on Mind and Body in there. It was all about risk-taking and using caution, and could not have been any more appropriate. He said, "When we first started riding Jaws, Maui's monster break called Peahi by the locals, all the best surfers, the guys who had the skill and experience to handle it, were the most conservative. In fact, the more skilled the surfer, the more cautious he was. It was all these less skilled yee-haw guys who would go out and throw themselves into these situations that they really didn't understand. It was a certain kind of ignorance – they didn't have the experience to know exactly what they were getting into. Watching these guys can make it feel like the angels are busy protecting all the fools. That's why if you know what you're doing, you have to be really smart.When I'm going into a situation I don't understand or have experience with, I find somebody who knows what he's doing, and I hang next to him. I watch, I listen, I study, and I take advantage of his time, because even though I might not have the luxury of having his experience, if I'm smart, I can benefit from him and use him as an adviser."

Read more: http://www.mensjournal.com/magazine/how-to-handle-danger-without-fear-20130417#ixzz2Vw9ssWCZ

I couldn't believe how sage his words were- and I realized, man, maybe I really wrote Laird off too quickly (and also my friend's caution). Was it the photos of him hanging upside down from a tree? (Possibly..) So I went through all my back issues looking for his column. It's usually a page long, but really interesting. Sort of alternate fitness ideas...like try doing your exercises on one leg (which made me think of Alwyn Cosgrove's New Rules series) and stuff like isometric holds (doing one rep but holding forever- ex. squat)- which made me think of Art DeVany's exercise program in New Evolution Diet. Laird's pretty cool. He's got his own individual take on things, but it seems to be right in line with all the guys I really respect.

Here's a link to his morning ritual, as described in MJ. I tried it today, before doing a Rose Bowl run. Awesome.

http://www.mensjournal.com/magazine/laird-hamiltons-morning-ritual-20130326

What's the lesson? Keep reading, learning, growing/ take a CPR class..

Gary Taubes, Men's Journal, and the Summer Arrives

So- the summer is here...more time and good weather for surfing and the beach. I swear every men's magazine has a beach body for summer workout. My favorite was in the new Men's Journal. It's sort of a do it yourself guide to toning up in 3 weeks. Some of it's advice includes ditching carbs, beer, sugar, and getting enough sleep.



Further, I was telling a vegan friend about Gary Taubes, author of Why We Get Fat. His book convinced me to try Paleo for 30 days with the Robb Wolf Quickstart sheet. Since then, almost two years ago, I still take cheats now and then, and have some dairy, but overall, feel pretty good, have super low cholesterol, and have lost 20-30lbs, going from a Large to Medium and 34 to almost 30 in waist sizes. For me, June will be about revisiting one of Owen McKibbin's workouts, reducing alcohol, and getting back into the gym. I think Joe is planning to revisit an Alwyn Cosgrove workout. Here's a summary of Taubes' views from a fat loss roundup in a recent Men's Journal.

http://www.mensjournal.com/health-fitness/health/what-makes-us-fat-its-the-sugar-stupid-20130529#ixzz2VBBuaD82

EXPERT ADVICE
What Makes Us Fat?

It's sugar, stupid.

Gary Taubes
Science journalist, author, and theory maverick

Background
Gary Taubes believed something was missing from the "calories in-calories out" theory in the 1990s, when the former Harvard defensive lineman was watching his diet, working out an hour a day, and still gaining weight. That's when he figured he'd try "this crazy Atkins thing," which melted the weight off and set him on a mission to figure out why. The yield to date: two rigorously argued books, 'Good Calories, Bad Calories' and 'Why We Get Fat,' which challenged the scientific orthodoxy of the obesity epidemic and caused many leading researchers to reconsider the evidence.

Theory
In Taubes' view, the rise in obesity comes from our dietary overload of carbs once the public-health establishment declared fat evil and grains good. It comes down to Adiposity 101: Eating too much sugar stimulates the hormone insulin, while fat and protein do not. Increased insulin triggers hunger and causes calories not immediately burned to be stored as fat. This theory was vindicated by a recent study that found that low-carb, low-sugar diets increase metabolism and weight loss more than low-fat diets with the same number of calories.

Solution
The journalist has joined forces with Dr. Peter Attia to launch the Nutrition Science Initiative nonprofit, which will do the research that Taubes hopes will prove the obesity epidemic comes down to a sugar-insulin cycle. "My dream is that you go to the doctor and he says, 'You're 10, 20 pounds overweight and getting fatter. Boom – don't eat these foods.'"

And here's an interview with Gary Taubes:

Journal blog- Two week mini-countdown

Finished a Big 55 workout today (see last entry)...sort of. That is one tough workout. Doing 10 (overhand grip) pull-ups, a bunch of other stuff, then 9 pull-ups, a bunch of other stuff, 8 pull-ups, down to one is near impossible for me right now. When I was on 9, I did 8...On 8, I did 5...And by 5, I did 3....Pull-ups are difficult for anyone, but especially followed by the other stuff- which I modified to dips, (diamond close-grip) push-ups, squat (with plate), and knees to elbows (later, roman chair)...I took 3 min rests after each circuit but tried to remember some of Statham and De Vany's words of wisdom regarding making your work-out an event and really trying to work out with intensity...Tough though, also when you have other people around, who are like- what is wrong with this guy/ why is he working out so hard? One guy asked me if I was doing a CrossFit workout...Not exactly. Then he asked whether it was for muscle-building or fat burning- and I said, basically both...

Pull-ups are an amazing exercise for leaning out and building muscle- but they are taxing...As far as cutting calories, I'm off to a bad start this week, having had a coffee milkshake (basically ice cream) after working out and an 8oz steak, and spinach paneer for dinner tonight...But here's the thing, all ye faithful readers, if I can just cut out alcohol for two weeks, none of that matters. Apparently calories do matter if you're trying to lose body fat, but more it's sugars and carbohydrates that make us fat (both are present in most alcohol, as is the pot'l for a late night Taco truck visit) I've been rereading Gary Taubes' Why We Get Fat...such a great book. Probably time to come up with another external motivator besides this blog to rationalize all this effort...Short action film spoof maybe? Comments welcome.

That's all for now. Let's do this...Jump in with me.

Gabe

Statham's Big 5-55 workout (courtesy Dan Johns)

Looks like we won't be able to record Episode 17 this week...so here's what I have been working on, Monday and Friday...



This is a very difficult routine called the Big 5- 55 routine, designed by strength coach, Dan Johns, for Jason Statham (reprinted from UK Men's Health). It incorporates a circuit of 5 exercises 10x- decreasing reps by one each round. Those exercises are:

1- Front Squat

2- Pull-up

3- Decline Push-up

4- Power Clean

5- Knees to Elbows (hanging)

Rest as little as possible...I've been doing 90-120 seconds between circuits but haven't completed more than five. It's a tough workout and tougher still if at a commercial gym. Statham has trained at a gym by LAX airport with trainer, Logan Hood. Big 5-55 is just one day from his typical 6 day routine (at least while preparing for a role). Here's his full 7 day schedule from Australian MH

http://au.lifestyle.yahoo.com/mens-health/fitness/workouts/article/-/5926430/jason-statham-s-full-7-day-wo1000rkout/

Maybe this is helpful to someone. Do this M and F, stretch on W or light lifting, and sprint on Thursday. Do something active like surf, basketball, or cycling on the weekend- and cut beer, sugar, bread, flour, and you'll be ready for summer.

Here's a few quotes:

“Every single day has a different combination of exercises. It always changes, and that’s what keeps things interesting.”

“Writing everything down makes it impossible for you to muck it up."

"I’m interested in practical strength that’s going to help me run, jump, twist, punch.”

“I’m a firm believer in attitude. Some people just don’t have that desire, and they need a good kick up the arse. Look, you’ve come to train… let’s fucking train! Your body is like a piece of dynamite. You can tap it with a pencil all day, but you’ll never make it explode. You hit it once with a hammer: Bang! Get serious. Do 40 hard minutes, not an hour and half of nonsense. It’s so much more rewarding.”

“I’ll jump rope, then do squat thrusts, burpees, [squat thrusts in which you thrust your legs out, back to your chest, then leap in the air], star jumps, push-ups, tuck jumps [jump up, lift your knees to your chest, and straighten to land], and step-ups...If I’m doing a push-up, I go down slowly and then Bang! push back up as explosively as I can.”


GPR