Category: fitness

  • The Archer’s Paradox

    The archery club in Washington, D.C. meets Saturdays at a park in Derwood, Maryland. I used to think I was a good archer until I met up with the club before Christmas 2021. I have been shooting arrows since I was in elementary school, but haven’t really started to study the craft of archery until I attended a Father and Son camp at Turtle Island in Boone, North Carolina. They had a round-robin activities session and archery was part of it. The archery instructor had a set of bows that he had made and introduced me to bowyering, the art of making your own bows. He recommended The Traditional Bowyer’s Bible series, explained the archer’s paradox, and told me about other intricacies of the sport I had not heard of. The archer’s paradox, as I understand it, describes how an arrow shouldn’t be able to hit the aimed for target, as it’s original trajectory is at angle to the actual target, but its spring in the arrow shaft recoils the velocity vector to the target.

    When I was a kid, we set up a hay bale in my backyard and would shoot at it with the fiberglass recurve bow we had from a short distance away. I remember my dad telling me what recurve meant, but can’t recall any other set of instructions for form, technique, breathing, back squeeze or anything else. This field was also our BB gun range, baseball field, garden, pine tree nursery, hide-and-seek arena, fantasy world, and held other portals to unknown universes.

    I have also been shooting at the Scouting events my sons have attended the last four years and thought I was pretty decent. I can hit the bullseye some of the times from 10 yards, but wasn’t consistent or knowledgeable about the what and why. I finally bought two youth compound bows and a takedown recurve at Dick’s last summer after years of debating if it was worth it to spend the money.

    I found a local indoor archery range in Gaithersburg at the Invicta fencing club. This location is convenient, but the instructors are focused on the fundamentals of archery, not necessarily advanced techniques or equipment, such as anything beyond a 25 pound recurve bow.

    This past summer I passed the online and in-person courses to earn my USA Archery Level 1 instructor certification. I hoped to be able to lead a basic session for youth wanting to learn how to shoot. Much of the instructor materials focus on lesson plans for teaching young people about the sport of archery, for competition and balanced against other sports and school.

    After over a year of forgetting about it, I found the Lake Needwood archery club. When I first moved to DC, I found the club’s website, sent a message to the information email address, but never heard back. So when I had my own equipment I went there on my own a few times. A week before Christmas I took one of my sons to the park and found the club there. The members are very knowledgeable, friendly, and welcoming. There are archers who focus on recurve, compound, traditional Asian archery, and one member who made his own crossbow from a kit. Some equipment is for sharing for new members, both to use during the afternoons and to see how you like a certain bow before buying your own.

    So now I have a crossbow, a Genesis Gen-X compound bow, a recurve riser, a Bear Cub longbow, and two youth compound bows, along with a score of other safety and accessory gear. And I know so little about archery.

  • Squat elbow bicep pain

    I have been experiencing left elbow and bicep pain when I squat over 300 since last spring. I think I found the reason why:

    https://www.instagram.com/p/B3fGRpaAt_r/?utm_source=ig_web_copy_link

    Thank goodness I found Coach Niki Sims post!

  • Just a little deadlift

    Proof that I am getting back into the swing of things.

    Deadlifting 1×405

    Program is the Heavy-Light-Medium (HLM) Andy Baker version for people over 40.

  • Garage Gym, phase 4

    After eight long years, I finally built the lifting platform I had read about and dreamed about. Thanks for a 3 bay garage, temperate climate, and the Art of Manliness, I completed the 8’x8′ platform in my garage.

    This is my garage before I built the platform.  You can see the horse stall mat in disarray.
    Before building the platform.

    In October I started compiling the pieces by buying a use squat rack on Craigslist for $80. Then Dick’s had the barbell set and some pads. I bought a flat bench, weight rack, extra barbell, bumper plates and better clamps for the ends of the barbell. We were near a Tractor Supply a month ago, so bought the two 4’x6′ mats. Today I finally rented a truck from Home Depot, bought four OSB boards and one oak plywood board.

    Total costs below. I didn’t count the screws or the bit holder for my drill as these will be used for other projects. I used 1″ screws for putting the OSB together and 1 1/4″ screws for screwing the rubber mats into the OSB and the plywood into the OSB.

    I went with the OSB instead of plywood as they had this in 5/8″ and the Home Depot lumber expert mentioned that it deals with water better than particle board. I also chose the oak plywood as opposed to fir, since I figured that I’m here and might as well spend the extra $20 now and not regret it in 6 months. And then I talked to a coworker who informed me that it is only an oak veneer on top, so maybe I paid extra for something that didn’t matter.

    Just getting the boards out of the truck and arranged on my garage floor was a workout. Finally got the OSB arranged and ready to be screwed together.

    Right angles are your friend.
    I didn’t have a long straightedge or someone to hold the chalk line so I measured 1′ increments to lay out the grid.
    Using the carpenter’s square to space the screws.
    The finished OSB screwed together.
    Next the screwed in plywood, only around the perimeter.
    Finished layout.

    I used some extra rubber mat pieces to prop up the weight rack off to the right and some other to protect the floor from weights. Brett McKay and Matt Reynolds said they did it in an hour, but it took me the better part of a day. Other note: I did not bolt the squat rack into the platform as I am leaving room for potentially buying a sturdier rack in the future. This one only holds 300lbs so I’m close to maxing out this one’s capacity for squat.