Wayne Joseph’s Blog

Running with the Big Dog

Kaai Lincoln staying fit and Combat Ready

Troy Kaai Lincoln

Much positive praise can and should be given to our combat troops who, from time to time, are asked to put themselves in harm’s way.

To be ‘combat ready’ requires our men and women to constantly stay healthy and fit in order to best prepare for dangerous situations, should they arise.

One such person is Troy ‘Kaai’ Lincoln who serves, full time, in the Hawaii Army National Guard.

“I am a fourth generation soldier and proudly serve our country as a Standardization Instructor Pilot for UH-60L/M Blackhawks,” Lincoln said.

Lincoln, a CW2 officer assigned to C 1/207th Aviation Regiment, attended Hawaii Preparatory Academy during his middle and high school years.

In Waimea Lincoln became interested in fitness and sports participation when he played on a championship AYSO during his 7th and 8th grade years.  It was during those middle school years that Lincoln also became introduced to Karate under the instruction of Big Island Sports Hall of Fame inductee Sensei Richard Nakano.

During high school Lincoln played varsity football, ran track and wrestled.  “Wrestling continues to be a passion of mine although I no longer compete,” he said. 

Ironically Lincoln stumbled upon wrestling as a result of being cut from the Ka Makani soccer team.

“Wrestling’s grueling workouts helped me get through my military training and schools.  To this day, I laugh at the diverging paths life sometimes takes us on,” he said.

Today, at age 39, Lincoln is healthy and fit and, yes, ‘combat ready.’

“I work in a high risk environment where I am habitually exposed to a full spectrum of threats,” Lincoln said.  “Fitness gives me the confidence to know that if the situation goes sideways, I can get myself out of it.”

To stay in shape Lincoln will maintain a constantly varied workout routine that is functional in movements and executed at a high intensity.

“In a nutshell, every workout is different, but they are pulled from three disciplines of metabolic conditioning, or cardio, gymnastics, and Olympic lifting,” he said.

Typically Lincoln will follow a format that consist of warming up and stretching followed by parallette work, jumping rope (double under) and a strength portion that includes dead lifting, shoulder presses, squats, and ending with a metabolic conditioning period and stretching.

“Most of my workouts are done within one hour,” Lincoln said.  “I’ll do five rounds for time with 275 pound Dead lifts, at five reps along with ten Burpees.”

Lincoln will also complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first eight intervals are pull-ups, the second eight are push-ups, the third eight intervals are sit-ups, and finally the last eight intervals are squats.

“I’ll also do time trials on certain days starting with a mile run, followed by 100 pull-ups, 200 push-ups, 300 squats and finishing with another mile run,” he said.  “But those workouts are an example of the types of workout combinations I have done and not a regular part of my routine.”

Lincoln varies each workout each day over a 60 day period before revisiting the same workout again.

Fitness conditioning for Lincoln doesn’t stop at the gym as he is also very careful with what he eats.

“I am pretty religious about what I eat.  Most of my diet includes whole foods, meats, fish, poultry, lots and lots of fresh vegetables and fruits, nuts and seeds,” he said.

Lincoln has either eliminated or reduced his consumption of high glycemic foods such as starches, pastas, breads and the like.

“I don’t drink alcohol or smoke and I subscribe somewhere in between the zone diet by Barry Sears and the Paleolithic diets,” Lincoln said.

The helicopter pilot will also drink lots of water, no soda or little to no fruit juices. 

“I have found that the nutritional base is the foundation of any true fitness program and without proper nutrition, no matter what the fitness level, it is bound to plateau,” he said.

At the peak of his health and fitness level this near middle aged soldier continues to push the envelope in order to continue to increase his physical abilities.

“I want to continually increase the ten general physical skills most important to me which includes cardiovascular and respiratory endurance, strength, stamina, flexibility, power, speed, coordination, balance, accuracy and agility,” Lincoln said.

Lincoln measures himself against past workouts and tries to set new person records each time. 

“So far I have been able to set Personal Records on each of the workouts I have revisited.  I think it is a testament to the efficacy of the program I utilize in order to develop high levels of fitness,” he said.

This combat veteran who has had deployments to Iraq and Central America continues to demonstrate the highest level of preparedness in a job that is both demanding and high risk.

“I have a very strong family ethic.  Spending time with my family is critical to me especially since I work in an environment that is dangerous and unpredictable,” Lincoln said.

The Big Dog would like to extend a big Mahalo to all the men and women who have served and continue to serve our country.  Kaai Lincoln is one of the many fine soldiers that make sacrifices daily to our community.

And someday should you happen to see a Vietnam Veteran jogging through the streets of East Hawaii remember to smile, say “woof” and never shy away from “Running with the Big Dog.”

Email the Big Dog at waiakeabigdog@aol.com.

October 4, 2010 Posted by | Profiles | , , , , , , , , , | 1 Comment

County Firefighter opens CrossFit in Hilo

Firefighter, Joel Tesser, open Crossfit in Hilo
Firefighter, Joel Tessier, opened Crossfit in Hilo

Several weeks ago I took part in the Emergency Medical Services (EMS) 9th Annual Run/Walk that was held at Liliuokalani Gardens in Hilo.

    The event was the brainchild of Fire Chief Darryl Oliveira who wanted the Fire Department to annually recognize EMS Week, a time to educate the public’s awareness to what EMS provides on our island.

    I’m always impressed and comforted by the fact that the vast majority of our firefighters are in top physical shape as their job can be high stress and quite demanding.  Everywhere I turned I saw people within the department that are accomplished swimmers, runners, paddlers and triathletes.

   Chief Oliveira pointed me in the direction of Firefighter/EMT-1, Joel Tessier, who was putting on a demonstration for a new company that he had just formed called CrossFit.

   Tessier, who was born in Montreal, Canada and grew up in Miami, Florida, has always been active in sports and exercises.  “I was very active with the Boy Scouts all the way through adolescence,” Tessier said.

    It was through his involvement with the Boy Scouts that Tessier became interested in First Aid and water safety which lead to a high school job as a pool lifeguard and a post high school job as a beach lifeguard while he still lived in Florida.

   “I started competitive swimming, tennis, and martial arts in my early teens and continued through high school, where I also added wrestling,” he said.

   After high school Tessier went on to get involved in endurance sports such as triathlons, mountain biking and adventure racing, but at the heart of all his activities was always surfing.

   Tessier believes that his lifeguard experience became a natural progression to becoming a Firefighter/EMT.  “I moved to North Carolina shortly after high school to become a firefighter, and I also continued to lifeguard at the local YMCA,” he said.

   During his four years in North Carolina Tessier became a personal trainer and started teaching fitness classes which included core strengthening and spinning.

   “I moved to the Big Island in pursuit of my childhood dream of becoming a firefighter in Hawaii,” Tessier said.

    Two years ago Tessier was assigned to the Kailua-Kona station #7 where he also took a job as a trainer for the Club in Kona.  “The Club in Kona was a great place to work, but they didn’t agree with my training methods.  This is where I first got the motivation to start my own training facility and to follow the CrossFit philosophy of training,” he said.

   “CrossFit aims to change the way people think and feel about fitness.  We believe in functional skill based training, with a focus on athletics and injury prevention, which revolves around physical capabilities,” Tessier said.

   Tessier believes that the emphasis on workouts should be placed on how much a person can accomplish and not on what that person looks like.  “We shy away from the bodybuilding elements, which is mostly about image and aesthetics, not the actual functionality of the body,” he said.

   “Our goals for the business are simple; create community, reach out to those who really need this, and find ways to hopefully give back,” Tessier said.

   And for Tessier staying in shape is just a part of life.  “Although I’m not training for anything in particular right now, I always try to train for life,” he said. 

   “My exercise week varies a lot and my first priority is surfing,” he said.  Tessier will surf at least twice per week, for about two hours each time.  “I crossfit three days a week and my sessions are usually an hour and typically touch on all areas of fitness which includes strength, metabolic condition, endurance, flexibility, speed, coordination and agility.”

   A big part of his motivation for staying in shape is his love of surfing.  “While at work I always want to be prepared for the unexpected.  I generally train so I can be sure I’m ready for anything,” Tessier said.

   At work in the fire department Tessier will participate in PT (physical training) everyday which usually consists of some type of short run of two miles and swim of 1000 meters in the morning and at least two hours of volleyball in the afternoons.  “We work ten days a month so that comes out to three days a week,” he said.

   As for diet Tessier strives to eat as organic as possible.  “I want my foods to be chemical free, but I don’t want my preference to control my life.  I always try and eat using the principles of the paleo and zone diets, but I’m human so I try and eat good most of the time and I don’t beat myself up about the fact that I am less than perfect,” he said.

  (The “paleo diet” refers to Professor Loren Cordian’s belief that we should return the diets of our Paleolithic ancestors and the “zone diet” introduced by Dr. Barry Sears wants us to get rid of the “toxic fats” in our daily diet.)

   For Tessier his goals in life are simple, “enjoy life and surf more.” 

   I for one am happy that we have Fire personnel of this physical caliber providing service to our community.  Tessier is a prime example of how fit and prepared our fire personnel are by maintaining a healthy lifestyle.  

   For more information about Tessier’s CrossFit training you can visit them at 18 Pohaku Street in Hilo or you can reach him at crossfitbigisland@hotmail.com.

July 21, 2009 Posted by | Health and Fitness, Profiles | , , , , , , , | 1 Comment