New Mocean365 Action Segment #3!

Johnson Pumptrack and Dirt Jumps from Mocean365 Media Production on Vimeo.

This stuff is so good!

Night Workouts

Yeah its getting darker earlier and cold up here in VT and New England but...there is no reason to let that hold you back. great time of the year to get in some night workouts with crisp clear star filled nights and once your warmed up can be perfect temp to work out, not too hot.

I count on my Princeton Tec Headlamp to work everytime and light the way. If you need a light, dont buy a piece of $%^t one from some box store but do yourself a favor and support a real lighting company.

Here is a workout i did where i used some of my own equipment then some of my surroundings as i love to do. It was on the bank of the Connecticut River so you all know can say i "live in a van down by the river" ha ha!

Start with dynamic warmups of course and some brisks movements to warm muscles, joints etc to prepare them for moving dynamically. this included some jump rope, some work on the Indo Board, and then moving the major joints and muscle groups through their ROM. Usually work each movement 5 times in each direction and think about all 3 planes of movement...simply, twisting(spiraling), forward and back and side to side.

. This includes arm swings, hula hoops, one leg balance while moving ankle, then knee then hips in circular rotations. side to side stretches, rolling on back in tight ball. then some skips to side, and skips with hand raises at same time.

Then moved into Indo Board warmups. get loose on board and move the board in a circular movement on the Indo Cushion, then hold medium squat for time then lock knees and work hips for time not letting the board touch. focuse on breathing here too!(and contact me if you want to pick one up!)

Next time to move like an animal baby! Inchworms(walk hands out then walk feet to hands), crabwalk(elevate hips and move forward like a crab) frog walk(stay low and pivot right to left moving forward), bear crawl(walk on all fours) then Spider walk(stay low and move forward bringing opposite knee to hands switching sides).

Worked on some balance before my muscles got too worked. walked on posts, gate tops, and some Indo work

Now time to work some pure strength. Squats including one legged squats using the TRX Suspension Trainer. one leg jumps. Then Atomic pushups, then lunges in all 3 directions. Then back row with TRX. then Back Row with old gate that was onsite. Then a matrix of Reaching, BEnding, lunging and rolling all in one fluid movement. Lots of planks in all directions(front, side, on hands and forearms)

Then some combo challenges..jump over stone barriers, jump up onto gate and over, get ready for Death Race etc.

Then a nice warm down with some yoga type movements and a bit of breathing and quiet time.

Total time 1 hour. Worked with very little rest as i stagger movements so while my upper body is recovering, i work a more lower body dominant movement.

Drink a recovery shake to tie me over, drive home and eat some good yummy food and drink water.

Any questions let me know!


peace

skye

Winter is near. Get into some winter conditioning now!

the party is here!






















Yes its that time of year. Get the boards waxed and ready to roll and better get the longjohns out if you haven't already! Just started some new classes including this one below with Joe Fox from the St Johnsbury Recreation Department.


ACTION FITNESS CLASS
Do you ski, snowboard, snowshoe, or just want to get in great shape, feel strong, and stay healthy this winter? If you answered yes to any of these questions, this class is for you!

Join Mocean365 action junkie Skye Nacel as he leads you through a challenging workout guaranteed to work your body the way it was designed. Expect to build new flexibility, strength, conditioning, balance, endurance, posture and overall performance while having fun.
The picture to the right is Joe Fox at one of this summer's ”Fitness in the Forest” Workouts. Now doesn't that look fun?!

The focus here is real world, functional fitness that you can apply to your daily life, whether you're chasing the kids, chopping wood, getting in shape for a winter getaway, or cross training for winter sports. Get off the couch and hammer it!

Registration Info
Simply print off the attached form and mail to:
St. Johnsbury Recreation
257 Western Ave
St. Johnsbury, VT 05819
-Or-
Bring with you to your first class. Drop ins are welcome, but please try to arrive 15 minutes early to fill out a medical background and risk assumption form.
Checks should be made out to ”St. Johnsbury Recreation”

Also have a new series of classes starting up near Smuggler's Notch in Jeffersonville, VT at "The Well" right in downtown at 143 Main St. Tuesdays at 4 30pm and Thursdays at 5 pm.

Still have some slots for personal training available as well but will have a school ski conditioning class starting soon and couple other projects so get on it! Mention this blog and get 10% off of your first session.

Peace

skye

Youth Fitness

With our nations childhood obesity rate nearing one of five kids, the time is now to forge our next generation of shredders and get them off the Playstations and get them LIVING!

When we grew up we weren't allowed in the house until dinner! We worked alongside our parents and moved our bodies each and everyday. Our play consisted of climbing trees, riding bikes, running around in the woods, wrestling and causing mayhem in other ways.

Kids nowadays don't have that luxury and its often not their fault. They just need some guidance and last year alone, over one million kids hired personal trainers(or their parents did) so there is some glimmering hope that they will rise to the challenge and take care of their bodies and minds!

I'm right here to help and just enrolled in the IYCA "Youth Fitness Specialist" program. This certification will help me understand the youth demographic and better prepare me to help them. The IYCA is the only organization of it's kind and has been recognized as THE go to Youth Fitness experts.

Next season I will continue my work with kids and spread the message of daily movement and fun to them and maybe develop a legion of Mocean365 rippers looking to kick obesity straight in the nuts!

Peace

skye

Johnson Skatepark Shoot for Steeze Mini-mag

Here is a quick little slideshow i put together of the Johnson Vt crew shreddin their $#$s off!

Death Race blow by blow

found this detailed summary of this years race as i'm gearing up for my assault on next years course. check this out! thanks to Jack Carey for doing a detailed write up!

1. 8-9 PM FRIDAY
2. Start at Amee farm.
3. Follow glow-sticks in woods.
   
4. Take gear and mandatory bike up 1800 feet to top of Joe's hill.
5. Remove front and rear wheel from bike.
   
6. Remove chain from bike.
7. Hangout by the fire pit and "strategize".
   
8. Race director says: "You will carry your bikes with you for the entire race"
9. 10 PM FRIDAY
10. Pre-Race meeting - Thanks to volunteers, staff, private land owners, and thanks to all the nuts that showed up to the Death Race.
11. Race Director says: "Matches and Lighters are not approved gear".
12. 11 PM FRIDAY
13. Take bikes/gear but not wheels/chain back down mountain to Amee farm
14. MIDNIGHT
15. Try to get some sleep
16. 3:30 AM SATURDAY
17. Head lamps start to come on, people getting out of cars, packing gear including axe.
18. 3:55 AM SATURDAY
19. Race director says: (while holding huge tree stump) "First task will be to find a tree stump with your bib number on it and dig it out of the ground with your axe, or what ever tools you are carrying with you." Reminder, whatever gear you start with, you must take with you the entire race.
    
20. Race Director says: "You must keep roots on stump.
21. 3:57 AM - Race director - when you get your tree stump, you will carry it for the entire race.. with all of your gear and bike... also there are 2 hour task cut-offs. If you don't finish in time, you are out of the race.
22. 4:oo AM - Race start
23. It's pitch dark
24. The next 12 hours went something like this...
25. Cross route 100 get in drainage ditch
26. Crawl uphill in long ditch under barbed wire (about 1 foot off ground) with gear
27. Turn right into uphill clearing full of trees cut off about 1 foot from ground
28. Find the tree with your number, in the dark it could be anywhere
29. Remove your tree from ground with whatever tools you have
30. At least 3 people drop out here or do not make the 2 hour cut-off
31. Once you have your tree stump, carry it with your gear back down hill in ditch under barbed wire
32. Back across route 100 to Amee Farm
33. Take your gear, bike and stump down hill towards river into another ditch under barbed wire.
34. Crawl under very low foot bridge with barbed wire with all gear, bike stump
35. Exit ditch and enter extremely rocky river
36. Rocks are from baseball size to watermelon size, there is no flat ground, water is knee deep. All rocks are very slippery. Walking is very difficult, most people fall in.
37. Walk in river down stream a mile or two.
38. You will see a man.
39. Man gives you a single match (not waterproof) which you must carry with you for another task.
40. Turn around in river and head back upstream
41. Still carrying gear, bike, match and stump.
42. Back into ditch this time uphill under bridge, under barbed wire and back up to Amee Farm
43. Cross rt 100
44. Find pile of 20 large logs
45. quarter/split every log in pile
46. Some larger logs take racers 30-40 minutes each
47. More racers drop out
48. After logs are quatered, stack all but six logs
49. you will carry 6 pieces of wood up to the colton camp
50. Start hiking uphill to colton camp with 6 logs, bike, gear, stump and match
51. Once at colton camp (about a mile up hill) put your logs on the wood pile (keep your stump)
52. Next instruction, hike up very very very steep mountain trail with all gear, bike stump
53. at the top of the trail there will be a list of 10 names.
54. Memorize the 10 names
55. Return down very steep trail to colton camp to recite the names
56. if you forget any names, you must climb up again and again .,. with your bike, gear and stump
57. From colton camp hike back down to Amee farm
58. You will see a pond.
59. Get in new ditch under barbed wire and crawl up hill to foot bridge
60. on the bridge there will be an object made out of Legos ... yes Legos.
61. Memorize the structure/colors exactly
62. run down hill jump into pond and get a bag of Legos from the far end.
63. Take Legos to shore and build the structure that you just saw
64. if you do not make an exact copy, back in the ditch you go under the barbed wire and to the foot bridge.
65. Until you get it right
66. *by the end of this task, 50% of the racers have dropped out or missed the cut-off
    
67. Rain storm
68. Back to Amee farm
69. Back downhill with your gear, bike, stump under barbed wire
    
70. under bridge
71. back into river
72. this time turning right (upstream)
73. Very very long river walk with river rocks carrying everything
    
74. Get to flame/torch in water
75. Get out of river and read instructions for next task
76. drop your bike and pack, and hike up hill to riverside farm
77. find hidden chicken egg in field
    
78. find fire wood
79. bring egg and wood back over hill to the riverside where you left your gear, stump, bike
80. Use your single match and wood to build fire
81. Use old cans (some were dog food cans) to boil water
82. cook egg in boiling water
83. if you crack your egg, you must go back up hill to riverside farm and get another
84. eat egg
    
85. more racers drop out or miss the cut-off
86. It is now mid-day
87. rain starts hard
    
88. pick up gear, stump, bike and head back over hill to riverside farm
89. you will find your bike tires
90. put the tires back on your bike
91. go to pond
92. dive to retreive your bike chain out of pond (not sure how this was done, as i was trying to catch up to race leaders)
93. Put chain back on bike
94. Ride bike around Joe's field and then put your bike in the barn
95. You are done with your bike
96. go back to pond and get weighed on scale
97. grab bucked and fill with 20% of your body weight in rocks
98. take bucket of rocks, gear and stump up a fucking killer hike to Joe's hill
99. Most of the hike is strait up a revine with waterfalls
100. lots of non-trail hiking through thick woods and nettles
101. Close to top of hill (this was about a 2 hour hike) dump your rocks
102. hike up to top of joe's hilla
103. you must now hike back down the other side of the mountain with your stump, gear and empty bucket
104. this hike is very sketchy, branches in the way, a 4 foot drop off etc.
105. at the bottom, you must completly fill your 5 gallon bucket with water
106. then turn around and go back up steep steep hill with full bucket of water, gear and stump
107. oh, and if you spill any water, you have to do it again.
108. this hike up took the fastest racers over an hour
109. Once back at the top of Joe's hill, dump out your water.
110. Head back down front side of mountain
111. back uphill to Amee farm in trench
112. under bridge
113. under barbed wire with your gear and stump
     
114. 20 hours have passed since you hiked your bike up Joe's hill for the first time
115. First finishers cross the line. Most did not make it.
116. It's past 4 PM on SATURDAY ... hardcore.