Today I am writing on the brink of a full blown, class 5, code red Food Coma. Today was my cheat day for the week and well, I cheated hard. I mean if today was a test, it was like I walked in with all the answers written on my hand, that's how bad I cheated. I absolutely destroyed a pizza buffet. In my defense it was almost $8 so I had to get my moneys worth! But it's ok, I'm not worried about it. I gave myself one cheat meal this week and I used it...and loved it I'll have you know. And while yes it may have set me back a little ways in terms of my calorie balance, it made me happy and I enjoyed it and ultimately that is the goal in life. So I will take the extra calories in return for a pizza baby growing in my stomach and turn it in to motivation for the next few days. It adds one more reason to my long and ever growing list. So if you are going to cheat, which you are allowed to, go ahead and make it something you will enjoy. Then use that to fuel your next workouts.
Aside from the carnage at the pizza buffet, today was a heavy squat day and we did just that.
~Foam Roll & Warm-Up
~Back Squat - worked up to a 3 rep max and then did 4 sets of 3 at that weight
~Front Squat - 5x3 increasing in weight each set
~Jonesworthy
Air Squats 80-64-50-32-16-8 = 250
KB Swings 40-32-25-16-8-4 = 125
Pull Ups 20-16-12-8-4-2 = 62
A lot of squatting with and without weight but that was the goal today. The Jonesworthy workout is a longer CrossFit workout and gets its name from the Gym Jones workout method. They are usually longer workouts with lots of volume so that's where the name comes from. There's 6 rounds and you perform 80 Squats, 40 KB Swings, and 20 Pull Ups in the first round and each round the reps drop. We used a 24kg or 52.8lb or 1.5 pood (who even uses poods?) KB for the swings. A longer workout when compared with most CrossFit workouts but it's more focused on endurance rather than speed.
The plan was to come back for a second workout but between my legs hating me and the food coma I'm about to slip into, it will have to wait til tomorrow.
"Always keep your head up, you can't see where you need to go if you don't"
~
Friday, August 31, 2012
Morning PMS and Afternoon Beastmode
So this a.m. started with me rolling out of bed 5 minutes earlier than alarm, so I was ready to conquer the world. I had some cancellations, so I said, "I will workout for me clients, win win!". Not best idea. I was a male in top notch PMS form once I arrived at the gym. Apparently I rush my morning (similiar to when you wake up after a night out and think you aren't hung over, and it then hits you an hour later after you already got up starting to actually do things...). So fast-forward, and welp, I still managed to get 45 minutes in, crush a PR, all while being a huge diva B. Only one way to do things, set out to accomplish your goal (mine for this morning was PR on BB Deadlift) and to always get shit done.
Workout 1: 45 mins
1. BB Deadlift 3x5/3/1
2. Lazy Cardio: Elliptical x30min (yea, it was that kind of morning. If you know me, I am a strong believer high intensity bouts, not long, lazy, time inefficient, and lackluster result cardio...)
However, given 5 hours to clean the sand out, and 3 espressos later....mmmmmmmmm (my new vice), I was dying to have redemption. So....
Workout 2: 70mins
Part I = Power Yoga and Flow: 15 mins
1. Body weight Squat - Walk out plank x10
2. Down Dog - Chataranga Push-up x10
3. Plank Step out w/ Arm reach x10/side
4. Body weight Sumo Squat x10
5. "Levitated Quadruped Hold" x1min
6. " " w/ Alternating Single Leg Glute-Hip Extension x10/side
7. " " Thrust Plank x20
8. Forward Bear crawl (10yd) - "jog (10yd) - sprint (10yd) - jog (10yd)"
9. Lateral Bear crawl (10yd) - " "
10. Lateral Bear crawl (10yd) - " "
11. Crab walk (10yd) - " "
12. Reverse crab walk (10yd) - " "
13. Frog Hops to Hand Stand (10yd) - " " x2
Part II = DB Destroyer: 24 mins
1. DB Plank Row w/ openers x10/side
2. DB weighted V Up x20/leg
3. Plyo Push Up - Plank Step out - Single Leg Kick Through (*I love this move) x10/side
4. DB Turkish Get Up (Floor to High Hip Raise Only) x15/side
5. Plyo Body weight Split Squat Alternating Jumps x10/side
6. Weighted Burpee - Dual clean Press jumps x5
7. Rest 2mins
REPEAT 3X
Part III = Row Rampage: 21 mins
1. Rowing 30sec AFAP:30sec active recovery x3 (3min total)
2. KB (24kg) SL RDL - SA Clean - Drop Lunge x4/side
3. KB (24kg) Power Swing x8
4. KB (24kg) SA Row
5. Rest 2mins
REPEAT 3X
Part IV = Foam Rolling Cooldown: 10min
There you have it, a great ending to a work day and a perfect beginning to holiday weekend. Enjoy yours. Get out, get a workout in. Go move, use what is yours, and live. Fitness freedom is what you make it, so don't take anything for granted. Chow!
Thursday, August 30, 2012
Bar Muscle Up? Check!
What's up freaks? Fitness freaks that is. Hope your day has been productive and you've taken a few more steps or even a hop or a skip closer to your goals. Today I have done just that by cementing the Muscle Up firmly into my repertoire of exercises. I'm pretty excited about it as that was one of my goals I set for myself a few weeks ago. So now the next step is to up the ante and work on chaining multiple Muscle Ups together.
Anyways, after about an hour and a half of soccer this morning we conducted this little gem in the afternoon.
-Isabel - 4:59
30 x Snatch @ 135#
-3x8 Single Arm DB Snatch
-3 rounds
50 yd Farmer Carry
Push Ups
-3 rounds
50 yd Farmer Carry
Handstands
-Incline DB Bench
10-8-6-4-2 reps
-3 rounds Incline DB Bench
5 Halfway Up > 5 Halfway Down > 5 Full Rep > 5 Negative Reps
-Strict Pull Ups
1-2-3-4-5 reps
-Row 2k
-Core
1 min Left Side Plank > 1 min Plank > 1 min Right Side Plank
We started off with foam rolling like always and warmed up with some Bear Complex and light Snatches. Then we did the CrossFit benchmark workout Isabelle which is 30 Snatches at 135 pounds. Just barely snuck in under 5 minutes. The first thing to go was my grip on this one, so we decided to attack that weakness and do some more grip work with the Farmer's Carry. Then we worked some Incline Bench to even out all the pulling with some pushing. We did 3 sets of an exercise similar to the classic bicep workout 21's. You do 5 reps from start to halfway up. Then 5 from the halfway point to fully extended, followed by 5 full reps and lastly 5 slow negative reps. It was surprisingly rough and a good way to end out the pressing. After a quick little Pull-Up ladder we rowed 2k for fun and then did a total of 9 minutes of core. 3 minutes of each left, center, and right side planks. Finally we stretched and went home.
A decent amount of work today. It felt good to come back to the gym after a full day off and I felt nice and strong even after all that work. Moral of the story, if you are feeling stale in the gym don't underestimate the power of a full day off. Not just a light day either, a day of complete recovery can rejuvenate you and refill your motivation meter. So if you ever get that feeling, think back to when you last took a full day off. It may be time for one. Just don't do that too often and do what my sister refers to as "over recover".
Enjoy your long Labor Day weekend if you're lucky enough to get a 3 or even a 4 day weekend like yours truly. We'll talk soon.
Anyways, after about an hour and a half of soccer this morning we conducted this little gem in the afternoon.
-Isabel - 4:59
30 x Snatch @ 135#
-3x8 Single Arm DB Snatch
-3 rounds
50 yd Farmer Carry
Push Ups
-3 rounds
50 yd Farmer Carry
Handstands
-Incline DB Bench
10-8-6-4-2 reps
-3 rounds Incline DB Bench
5 Halfway Up > 5 Halfway Down > 5 Full Rep > 5 Negative Reps
-Strict Pull Ups
1-2-3-4-5 reps
-Row 2k
-Core
1 min Left Side Plank > 1 min Plank > 1 min Right Side Plank
We started off with foam rolling like always and warmed up with some Bear Complex and light Snatches. Then we did the CrossFit benchmark workout Isabelle which is 30 Snatches at 135 pounds. Just barely snuck in under 5 minutes. The first thing to go was my grip on this one, so we decided to attack that weakness and do some more grip work with the Farmer's Carry. Then we worked some Incline Bench to even out all the pulling with some pushing. We did 3 sets of an exercise similar to the classic bicep workout 21's. You do 5 reps from start to halfway up. Then 5 from the halfway point to fully extended, followed by 5 full reps and lastly 5 slow negative reps. It was surprisingly rough and a good way to end out the pressing. After a quick little Pull-Up ladder we rowed 2k for fun and then did a total of 9 minutes of core. 3 minutes of each left, center, and right side planks. Finally we stretched and went home.
A decent amount of work today. It felt good to come back to the gym after a full day off and I felt nice and strong even after all that work. Moral of the story, if you are feeling stale in the gym don't underestimate the power of a full day off. Not just a light day either, a day of complete recovery can rejuvenate you and refill your motivation meter. So if you ever get that feeling, think back to when you last took a full day off. It may be time for one. Just don't do that too often and do what my sister refers to as "over recover".
Enjoy your long Labor Day weekend if you're lucky enough to get a 3 or even a 4 day weekend like yours truly. We'll talk soon.
Hurt, Humbled, and Healed. My Thursday JOURNEY.
Balanced, symmetrical, proportionate, variably consistent, methodical, and progressing. All attributes of a sound workout, exercise regimen, nutrition philosophy, persona, outlook, and lifestyle. To forever continue on "The Journey", which can only be defined by you, one must begin and end with that. And here, at J2FIT, I yearn to inspire you to aspire, motivate you, and help you begin and continue on your own path. Our road map, entrance ramp, and vehicle is your health, fitness, and being. Let's get "The Journey" started today.
Resources are all around J2FIT, so comment on a post, shoot me an email, or continue to be an unwavering follower, and when you are ready to leap, join in hands and reach out.
Yes, very sentimental, heartfelt, and real. But now, here's a glimpse of my journey today. Give it a go, and let's embark together.
Warm-Up: Jump Rope 5min
1a. 3x 5/3/1 BB Clean and Press ( another PR!)
1b. 20kg American Swing 3xAMAP
2a. BB Inclined Press 3x8 w/ *Drop set last set
2b. Body weight Plyo Pull Up 3x3
2c. Weighted Neutral Grip Pull down 3x6-8
3a. First Half Rep Muscle Up 3x2
3b. Wide Grip Pull down 3x6,10,10
3c. DB SA Concentration Curl 3x6,8,10
4a. "S.O.S. :P" (Yes, you will be screaming for help if you could, and face doodle is you gasping for air after this one).
DIRECTIONS: Perform one rep per exercise in consecutive order = 1 set. Do 10 reps per round. Following each round, jump rope for 100 hops. Repeat. (I did 5x)
S. = BB Snatch 65#
O. = BB Overhead Squat 65#
S. = BB Squat Jump 65#
:P = BB Behind the Neck Overhead Press 65#
In 25 minutes (1 complete round with jump rope hops every 5 minutes X 5) I managed to move over 5 TONS or to be exact, 13,000lbs...repeat....
25 minute S.O.S. :P = 5 Tons AKA 13,000LBS moved. Get shot done.
Try this yourself, and do the math...
(65# X 4 reps per set) x (10 sets per round) x (5 rounds)
Then, I was treated to a 20 minute lower body massage, mmmm. Massage heals muscles. Don't think of it as a fancy and delectable treat, rather a component to you health and well being. Just like cardiovascular exercise, foam rolling, stress relaxation methods, sound nutritional practices and diet (I use diet not as something we go on or off of, rather, ex. Bears have a DIET of berries, salmon, and picnic food, and hence, HUMANS have a DIET of ________), long walks on beach,...you catch my drift, they all have their place in your journey.
Resources are all around J2FIT, so comment on a post, shoot me an email, or continue to be an unwavering follower, and when you are ready to leap, join in hands and reach out.
Yes, very sentimental, heartfelt, and real. But now, here's a glimpse of my journey today. Give it a go, and let's embark together.
Warm-Up: Jump Rope 5min
1a. 3x 5/3/1 BB Clean and Press ( another PR!)
1b. 20kg American Swing 3xAMAP
2a. BB Inclined Press 3x8 w/ *Drop set last set
2b. Body weight Plyo Pull Up 3x3
2c. Weighted Neutral Grip Pull down 3x6-8
3a. First Half Rep Muscle Up 3x2
3b. Wide Grip Pull down 3x6,10,10
3c. DB SA Concentration Curl 3x6,8,10
4a. "S.O.S. :P" (Yes, you will be screaming for help if you could, and face doodle is you gasping for air after this one).
DIRECTIONS: Perform one rep per exercise in consecutive order = 1 set. Do 10 reps per round. Following each round, jump rope for 100 hops. Repeat. (I did 5x)
S. = BB Snatch 65#
O. = BB Overhead Squat 65#
S. = BB Squat Jump 65#
:P = BB Behind the Neck Overhead Press 65#
In 25 minutes (1 complete round with jump rope hops every 5 minutes X 5) I managed to move over 5 TONS or to be exact, 13,000lbs...repeat....
25 minute S.O.S. :P = 5 Tons AKA 13,000LBS moved. Get shot done.
Try this yourself, and do the math...
(65# X 4 reps per set) x (10 sets per round) x (5 rounds)
Then, I was treated to a 20 minute lower body massage, mmmm. Massage heals muscles. Don't think of it as a fancy and delectable treat, rather a component to you health and well being. Just like cardiovascular exercise, foam rolling, stress relaxation methods, sound nutritional practices and diet (I use diet not as something we go on or off of, rather, ex. Bears have a DIET of berries, salmon, and picnic food, and hence, HUMANS have a DIET of ________), long walks on beach,...you catch my drift, they all have their place in your journey.
Wednesday, August 29, 2012
"Win it All" Wednesday: Go, See, Conquer, REPEAT
Wednesdays...the day of the Hump, of your week...(sounded cooler in my head I guess).
"Off-days" are seldom in the life of a personal trainer, advocate of movement, and the love for that special conquering feeling after spending time and maximal effort in the one's "Iron Heaven and Hell" (contrasting imagery, too true to hate).
After a great start to my week, I decided to snowball my small yet vital feats and keep my progress rolling. Momentum of successes are key to any pursuit in life, because failure is lurking around every opportunity. That being said, here is today's lesson:
*Disclaimer* These lessons I speak of are merely my opinion, so live and let live, all while providing constructive feedback!
I have come to adopt a growth-mindset which views all challenges, setbacks, and criticisms in one's life as opportunities to learn, adapt, and grow. In this mindset, failure is imminent. Yes, you heard that correctly. However, I also recognize that those failures (both minute and catastrophic) are inevitable opportunities to improve, get stronger, gain insight and experience, refine one's craft, and learn from the failure so that one is better prepared for the next. This outlooks does not accept failure, rather it has a special relationship with failure. I recognize, I respect, and I move forward, using failure as a valuable lesson to help me succeed in my greater pursuits.
The opposition is the fixed mindset. Fixed mindset individuals look at these failures with utmost fear, terrified that when failure strikes, it is because their abilities and skill sets are lacking AND that the lacking attributes are fixed, ultimately destined for failure again. Hence, repeated and reinforced negative outlooks, pessimism, and fear of failure.
That being said, we need to view every setback, failure, and loss, as an great opportunity to comeback, succeed, and gain. We need to all look at the glass that is either half full/empty and agree that at some point it may be run dry, but that doesn't mean that we cannot go fill that sucker back up with the insight and knowledge gained from our previous attempts.
Whether in life, the gym, relationships, or work, this is always the case, so might as well recognize failure, become more humble, and set out to become better.
Today's Workout
Warm-Up: 1 mile run
1. The Pit: 140 reps (BB 75# Thrusters - Rest - KB 53# American Swings- Rest - Burpees - Rest - 20in Box Jump)
2. Density Training: 15 mins
Pick 5 exercises, use loads that are 10RM (rep max) for each. Then, perform one repetition of each movement for each in consecutive circuit manner (should get all 5 reps...1 rep of each exercise...in about 1 minute = 1 set). Pick time frame and get as many sets in as possible. Push yourself, and get shit done.
a) DB Tricep Press (pair of 50# DB)
b) DB Push Press (pair of 50# DB)
c) DB Bent Row (pair of 50# DB)
d) DB Weighted V-Up (one 50#)
e) DB Curl (pair of 35# DB)
Then, for shits and giggles, I added up the total amount of lbs I moved in 15 mins...check this out...
Multiply # of DB X each arm used in movement per movement, then X by total sets = TONAGE!!!
SO, I moved just over 3 TONS (7250#) in 15 minutes. Not to shabby for my first run.
3. Hip and Shoulder Mobility Complex
Cardin-Enhancement: 1 mile run
There ya have it, success!
"Off-days" are seldom in the life of a personal trainer, advocate of movement, and the love for that special conquering feeling after spending time and maximal effort in the one's "Iron Heaven and Hell" (contrasting imagery, too true to hate).
After a great start to my week, I decided to snowball my small yet vital feats and keep my progress rolling. Momentum of successes are key to any pursuit in life, because failure is lurking around every opportunity. That being said, here is today's lesson:
*Disclaimer* These lessons I speak of are merely my opinion, so live and let live, all while providing constructive feedback!
I have come to adopt a growth-mindset which views all challenges, setbacks, and criticisms in one's life as opportunities to learn, adapt, and grow. In this mindset, failure is imminent. Yes, you heard that correctly. However, I also recognize that those failures (both minute and catastrophic) are inevitable opportunities to improve, get stronger, gain insight and experience, refine one's craft, and learn from the failure so that one is better prepared for the next. This outlooks does not accept failure, rather it has a special relationship with failure. I recognize, I respect, and I move forward, using failure as a valuable lesson to help me succeed in my greater pursuits.
The opposition is the fixed mindset. Fixed mindset individuals look at these failures with utmost fear, terrified that when failure strikes, it is because their abilities and skill sets are lacking AND that the lacking attributes are fixed, ultimately destined for failure again. Hence, repeated and reinforced negative outlooks, pessimism, and fear of failure.
That being said, we need to view every setback, failure, and loss, as an great opportunity to comeback, succeed, and gain. We need to all look at the glass that is either half full/empty and agree that at some point it may be run dry, but that doesn't mean that we cannot go fill that sucker back up with the insight and knowledge gained from our previous attempts.
Whether in life, the gym, relationships, or work, this is always the case, so might as well recognize failure, become more humble, and set out to become better.
Today's Workout
Warm-Up: 1 mile run
1. The Pit: 140 reps (BB 75# Thrusters - Rest - KB 53# American Swings- Rest - Burpees - Rest - 20in Box Jump)
2. Density Training: 15 mins
Pick 5 exercises, use loads that are 10RM (rep max) for each. Then, perform one repetition of each movement for each in consecutive circuit manner (should get all 5 reps...1 rep of each exercise...in about 1 minute = 1 set). Pick time frame and get as many sets in as possible. Push yourself, and get shit done.
a) DB Tricep Press (pair of 50# DB)
b) DB Push Press (pair of 50# DB)
c) DB Bent Row (pair of 50# DB)
d) DB Weighted V-Up (one 50#)
e) DB Curl (pair of 35# DB)
Then, for shits and giggles, I added up the total amount of lbs I moved in 15 mins...check this out...
Multiply # of DB X each arm used in movement per movement, then X by total sets = TONAGE!!!
SO, I moved just over 3 TONS (7250#) in 15 minutes. Not to shabby for my first run.
3. Hip and Shoulder Mobility Complex
Cardin-Enhancement: 1 mile run
There ya have it, success!
Run Run Run......Run...Rest
Well hey there, I missed you yesterday. Don't worry though, you didn't miss out on anything too exciting. Quick recap from yesterday - in the morning our section at work went on a 4 mile run to the old football stadium, ran about 20 sets of stairs, and then took a more direct route back which ended up being twice as fast. So a nice 6 mile run with some stairs in there to get the day started off right. Then after work our gym session got cut short but we were able to get in our main work for the day which was 5x5 of strict Overhead Press followed by 5x5 of Push Press and finished with 6x3 of Push Jerk. Heavy pressing which was supposed to be followed by some pulling to even things out but unforeseen events got in the way.
But that was yesterday! Today on the other hand was a rest day so no picking things up and putting them down today. I did get the chance to go out and play soccer this morning though which was a damn good time. Hopefully I will be a little better tomorrow when I actually have some spikes on. For those who haven't tried playing soccer on wet grass with running shoes on, it doesn't work out too well and you come home with lots of grass up your shorts and a sore ass from all the falling.
Short day today, but in other news we will be changing some things up a bit at J2Fit so don't be scared if things look a bit different the next time you stop by. It's still the same old crew here just changing a few things up to continually improve and get better for our sake and yours, the loyal readers. Let us know what you think next time you stop in and if there is something else you want to see, hear, or read about. Or hell, just say hi!
People often say that motivation doesn't last. Well, neither does bathing - that's why we recommend it daily.
- Zig Ziglar
But that was yesterday! Today on the other hand was a rest day so no picking things up and putting them down today. I did get the chance to go out and play soccer this morning though which was a damn good time. Hopefully I will be a little better tomorrow when I actually have some spikes on. For those who haven't tried playing soccer on wet grass with running shoes on, it doesn't work out too well and you come home with lots of grass up your shorts and a sore ass from all the falling.
Short day today, but in other news we will be changing some things up a bit at J2Fit so don't be scared if things look a bit different the next time you stop by. It's still the same old crew here just changing a few things up to continually improve and get better for our sake and yours, the loyal readers. Let us know what you think next time you stop in and if there is something else you want to see, hear, or read about. Or hell, just say hi!
People often say that motivation doesn't last. Well, neither does bathing - that's why we recommend it daily.
- Zig Ziglar
Monday, August 27, 2012
No Work = 2 a Days & Playing Outside
Today was a day off of work for us, its about damn time. So of course this meant I would end up being bored and working out twice, which did indeed happen. Not that I'm mad about it though. I had the time so I used it because who knows if I'll have extra time later in the week. Today was Light Squat Day so we didn't go above 70% but we added in a fast, explosive movement with the Squat Jumps.
Morning
Back Squat w/ Squat Jump @ 95#
10-8-6-4-2 Increasing Weight
Overhead Squat x 30
2 rounds
60 yd run > Climb Fence > 3 Tire-high jumps x5 > 10 Tire Flips > 100 yd Tire Carry > 30 yd Log Lunge, Run back > Fence Climb > 60 yd run > 10 Backboard touches > 10 Pullups/Dips/Pushups > 1 suicide sprint
1,2,3,4,5,6 Pull Up Ladder x 2
30 sec flexed hang
For the second part of our first session we went outside to get a different view and our daily dose of Vitamin D from the sun. So we ran to the outfield of the baseball field, jumped over the fence, did some tire jumps, tire flips, tire carries (they had a lot of tires) and log lunges. Then we hopped the fence and headed back to home base and over to the basketball court to do the backboard touches, pullups, dips, pushups, and the suicide sprint. It was a fun workout and felt awesome to get outside and soak up some rays. We ended the day with the Pull Up ladder and a simple Flexed Arm Hang.
On to the next one....
Evening
Rower - 30 seconds on/30 seconds off for 30 minutes for distance - 5290m
EMOM for 5 minutes - 1 Muscle Up
Shoulder Prehab - 3x5 of Scarecrows and External Rotations
GHD Sit Ups x 50
Stretch
Not a whole lot going on in this second session, mainly just the cardio from the rower and a lot of stretching. One big progress area was the Muscle Ups though. Out of no where we attempted and successfully performed a Muscle Up on the pull up bar. Completely random and not planned but after that we decided to just go with it and try to do some more. Sadly by the 5th minute we were flopping like fish.
BUT that was visible, measurable progress! And there isn't anything more motivating than to see progress in yourself. That's what everyone is in the gym for, to get better. To actually see results from your hard work makes you want to get in there and work even harder. That's why it's important to record your workouts and track yourself. It serves a dual purpose, to show what you have done so as to not overwork yourself....excuse me "under recover" yourself....but also to show your progress. The guys at the gym with the big notebook writing down every set with every weight and rest times and day of the week and lunar cycle may be going a bit overboard but guess who is going to see the results and stay motivated. The athlete who writes everything down or the athlete who doesn't track anything and never remembers what they did last time. In conclusion, have a way to accurately track yourself and you can literally watch yourself get better. You will stay motivated and be excited about going back to the gym to break new ground and cruise on to your goals....you do have goals right???
"There is no achievement without goals."
-Robert J. McKaine
Morning
Back Squat w/ Squat Jump @ 95#
10-8-6-4-2 Increasing Weight
Overhead Squat x 30
2 rounds
60 yd run > Climb Fence > 3 Tire-high jumps x5 > 10 Tire Flips > 100 yd Tire Carry > 30 yd Log Lunge, Run back > Fence Climb > 60 yd run > 10 Backboard touches > 10 Pullups/Dips/Pushups > 1 suicide sprint
1,2,3,4,5,6 Pull Up Ladder x 2
30 sec flexed hang
For the second part of our first session we went outside to get a different view and our daily dose of Vitamin D from the sun. So we ran to the outfield of the baseball field, jumped over the fence, did some tire jumps, tire flips, tire carries (they had a lot of tires) and log lunges. Then we hopped the fence and headed back to home base and over to the basketball court to do the backboard touches, pullups, dips, pushups, and the suicide sprint. It was a fun workout and felt awesome to get outside and soak up some rays. We ended the day with the Pull Up ladder and a simple Flexed Arm Hang.
On to the next one....
Evening
Rower - 30 seconds on/30 seconds off for 30 minutes for distance - 5290m
EMOM for 5 minutes - 1 Muscle Up
Shoulder Prehab - 3x5 of Scarecrows and External Rotations
GHD Sit Ups x 50
Stretch
Not a whole lot going on in this second session, mainly just the cardio from the rower and a lot of stretching. One big progress area was the Muscle Ups though. Out of no where we attempted and successfully performed a Muscle Up on the pull up bar. Completely random and not planned but after that we decided to just go with it and try to do some more. Sadly by the 5th minute we were flopping like fish.
BUT that was visible, measurable progress! And there isn't anything more motivating than to see progress in yourself. That's what everyone is in the gym for, to get better. To actually see results from your hard work makes you want to get in there and work even harder. That's why it's important to record your workouts and track yourself. It serves a dual purpose, to show what you have done so as to not overwork yourself....excuse me "under recover" yourself....but also to show your progress. The guys at the gym with the big notebook writing down every set with every weight and rest times and day of the week and lunar cycle may be going a bit overboard but guess who is going to see the results and stay motivated. The athlete who writes everything down or the athlete who doesn't track anything and never remembers what they did last time. In conclusion, have a way to accurately track yourself and you can literally watch yourself get better. You will stay motivated and be excited about going back to the gym to break new ground and cruise on to your goals....you do have goals right???
"There is no achievement without goals."
-Robert J. McKaine
What am I Working?
Every few weeks my favorite superstar in training likes to approach me with questions. Questions such as "what am I supposed to feel working during this exercise" or "what am I working here"?. I appreciate this and consider him/her to be my favorite for the simple fact that they show a true interest in what we are doing and give me 150% effort every session. What do questions as these two mean to you?
This is an opportunity to show to your client how much work you dedicated to become certified. More than a chance to just whip someone into outstanding physique. It is your time to shine as an educator. Today's question came during our dual Kettlebell windmill routine. For those who are unfamiliar, this exercise is a progression and not for beginners.
The dual KB windmill involves a KB snatch and a hip hinge while stabilizing the weight vertically overhead throughout all movements and holding another KB in the other hand to basically simplify it. Who wants to just settle for a simple answer when you are paying so much for training? Let's get more in depth about this movement.
We are going to breakdown this windmill from bottom to top. We start with the left side doing the concentric action. The feet should be separated around shoulder's width and slightly angled at a 45° angle towards the right to allow the hip a deeper range of motion(ROM) and also add a stronger base in the direction of movement. The left quadricep should stay constantly flexed to keep the knee locked while the right is loose and slightly bent. The hips will be shifted back and towards the left to allow greater ROM. The left scapula will need to be retracted and pulled slightly down, Also know as the pack, to create shoulder stability while holding KB in left hand overhead. The other KB will be placed on the floor in front of the right foot. This is the start and finishing point. On to the core of the exercise, no pun intended.
From the start position, you want to keep your eyes on the KB overhead at all times to ensure safety and also giving you a focal point. Initial movement will be the hip hinge while leaning or shifting weight to the left side. The right arm will guide its way down the right leg to meet and grip the floor KB. The left shoulder and scapula will continue to pack while keeping the KB overhead. Using the gluteus maximus and hamstring you want to pick up the floor KB by extending the hips and allowing the upper body to come up. The steps are then followed in reverse to place the KB back down and return to starting point. What is the purpose of the exercise?
This is an advanced core exercise to challenge core stability while adding in different components. In order to do this exercise one must be able to hip hinge, stabilize the shoulder and focus for some time because this is not a speed exercise but rather slow concentration.
In conclusion, do not believe jaw dropping abdominals only comes from killing yourself with crunches all day, not to say they do not have their place, but to challenge your cores true purpose which is stabilization. Also please be encouraged to ask questions when you do not know because it is a crucial aspect in mental and physical growth.
Animal Flow for Dummies
Check out Mike Fitch's "Animal Flow". Exceptional training method to increase cardiovascular endurance, muscle awareness, flexibility, coordination, athleticism, and "Beastmoding fitness".
Suspension Training for Dummies
Check this out. For all those interested in TRX exercised, and more, go to Blackbook Magazine online, or check it out here...
Sunday, August 26, 2012
Back in Action
What is up my fellow fitness freaks! Finally back to the real world after a long absence and damn it feels good. Had a long weekend of training and a 24 hour staff duty shift and I'm rolling along on a few hours of precious sleep so apologies in advance for any portion of this post that may seem jumbled or confusing.
Today was the first day back in the gym since Wednesday night and it was good to be back. I mean I did run around the woods playing G.I. Joe Thursday and Friday so I wasn't completely lazy but anyways. I just revamped my workout schedule here since my schedule will return to somewhat normal and today was the first day of it - Heavy Cleans with a fast and intense WOD. Here she is...
Foam Roll, Shoulder Dislocates
Row 500m
Power Cleans:
3x5 @ 65%
5x5 @ 75%
5x3 @ 85%
1x10 @ 55%
WOD:
Fran - 558
21 - 15 - 9
Thrusters @ 95#
Pull Ups
5 mins Abs
1 min Sit Ups > 1 min Russian Twists > 30 sec L Side Plank > 30 sec R Side Plank > 1 min Flutter Kicks > 1 min Plank
A decent amount of Power Cleans today. We normally end up only doing Hang Cleans so today was a good change to our normal routine. It also throws a little deadlifting into the mix. Recently we have acquired an app that allows you to record videos and then break them down frame by frame and even draw lines on it just like John Madden used to on TV. So expect to see some pictures or potentially even videos coming from that once we get the hang of it.
The second part of today was Fran, which is known to many in the CrossFit arena as one of the worst and most tiring WODs there is. It is also one of the biggest benchmark workouts they have. Asking someone what their Fran time is equates to asking someone what their bench press is in more traditional gyms. It is a killer workout that left us gasping for breath and someone, I won't mention any names, almost puked. Although the aforementioned someone also beat me by 1 second so I can't say much.
Due to some other issues (fantasy football draft) it doesn't look like we will get back to the gym today but we have tomorrow off so be ready for two workouts, I'm sure we will be bored and come up with something crazy.
"You have to believe in yourself when no one else will"
~ Sugar Ray Robinson
Today was the first day back in the gym since Wednesday night and it was good to be back. I mean I did run around the woods playing G.I. Joe Thursday and Friday so I wasn't completely lazy but anyways. I just revamped my workout schedule here since my schedule will return to somewhat normal and today was the first day of it - Heavy Cleans with a fast and intense WOD. Here she is...
Foam Roll, Shoulder Dislocates
Row 500m
Power Cleans:
3x5 @ 65%
5x5 @ 75%
5x3 @ 85%
1x10 @ 55%
WOD:
Fran - 558
21 - 15 - 9
Thrusters @ 95#
Pull Ups
5 mins Abs
1 min Sit Ups > 1 min Russian Twists > 30 sec L Side Plank > 30 sec R Side Plank > 1 min Flutter Kicks > 1 min Plank
A decent amount of Power Cleans today. We normally end up only doing Hang Cleans so today was a good change to our normal routine. It also throws a little deadlifting into the mix. Recently we have acquired an app that allows you to record videos and then break them down frame by frame and even draw lines on it just like John Madden used to on TV. So expect to see some pictures or potentially even videos coming from that once we get the hang of it.
The second part of today was Fran, which is known to many in the CrossFit arena as one of the worst and most tiring WODs there is. It is also one of the biggest benchmark workouts they have. Asking someone what their Fran time is equates to asking someone what their bench press is in more traditional gyms. It is a killer workout that left us gasping for breath and someone, I won't mention any names, almost puked. Although the aforementioned someone also beat me by 1 second so I can't say much.
Due to some other issues (fantasy football draft) it doesn't look like we will get back to the gym today but we have tomorrow off so be ready for two workouts, I'm sure we will be bored and come up with something crazy.
"You have to believe in yourself when no one else will"
~ Sugar Ray Robinson
Consistency Only Comes With Practice
Today's workout was quick, specific, and efficient. Trips to the gym, the field, the lawn, and wherever you can make space to get shit done, do not need to be long and drawn out. Two variables....intensity and duration, both were main vital for today. Feeling more enthusiastic about going to the movies, designing my custom business cards, and doing other random things that approach all of us at some point during a Sunday, skipping a workout was still not an option.
In my pursuit as a Health and Fitness Specialist, colleague, lover, brother, son, friend, and whatever else I am seen as (call it as you will...gulp), physical activity drives, energizes, refocuses, de-stresses, and shifts me into a higher, more effective and enlightened mental gear, all enhancing my abilities to get shit done.
And therefore, no excuses, only a kick ass workout, a kick ass mindset, one more step closer to my CMC event goals, and yet another stride staying ahead of the unfortunate outlook we are all faced with today; illness, pain, chronic medical conditions, obesity, "aesthetic inexcellence", and "self-deimprovement".
Warm-Up: 1.5 mile jog/run
1a. 5/3/1 (3x5,3,1+) BB Bench Press *Yea Buddy, New PR!*
1b. Burpee Jumps 3xAMAP 1min
2a. BB Bent Row 2x40,30
2b. DB SA High Pull 2x10,10/side
3a. BB Bent Row (185#) - DB SA High Pull (#50) 5x2 Timed Circuit
4a. Pull Circuit: 3xAFAP (As Fast As Possible) with 60 sec rests in between
BB Clean x10 - BB Front Squat x10 - BB Push Press x10
5a. Cycling Intervals 5x15sec (all out sprint):45 sec (active recovery)= 5 min
Cool-Down: 15 min Cycle
There ya have it, nothing to crazy here, just consistency and focused efficiency in the game of life.
Consistency and perseverance, learn them, adopt them, and live them.
Consistency only comes with practice.
In my pursuit as a Health and Fitness Specialist, colleague, lover, brother, son, friend, and whatever else I am seen as (call it as you will...gulp), physical activity drives, energizes, refocuses, de-stresses, and shifts me into a higher, more effective and enlightened mental gear, all enhancing my abilities to get shit done.
And therefore, no excuses, only a kick ass workout, a kick ass mindset, one more step closer to my CMC event goals, and yet another stride staying ahead of the unfortunate outlook we are all faced with today; illness, pain, chronic medical conditions, obesity, "aesthetic inexcellence", and "self-deimprovement".
Warm-Up: 1.5 mile jog/run
1a. 5/3/1 (3x5,3,1+) BB Bench Press *Yea Buddy, New PR!*
1b. Burpee Jumps 3xAMAP 1min
2a. BB Bent Row 2x40,30
2b. DB SA High Pull 2x10,10/side
3a. BB Bent Row (185#) - DB SA High Pull (#50) 5x2 Timed Circuit
4a. Pull Circuit: 3xAFAP (As Fast As Possible) with 60 sec rests in between
BB Clean x10 - BB Front Squat x10 - BB Push Press x10
5a. Cycling Intervals 5x15sec (all out sprint):45 sec (active recovery)= 5 min
Cool-Down: 15 min Cycle
There ya have it, nothing to crazy here, just consistency and focused efficiency in the game of life.
Consistency and perseverance, learn them, adopt them, and live them.
Consistency only comes with practice.
Thursday, August 23, 2012
"That's like, deep, like deep deep man...."
Love of the pursuits, love of the work towards the common goal, and love of the persistence, the challenges, and the teamwork necessary for THE SUCCESS. This is today's topic.
Today marked the official beginning of leading the herd. As you may know, in addition to living the J2Fit lifestyle, I also have made my profession in inspiring, leading, and being an integral part of the lives of (hopefully anyone willing to lend an ear), my clients, friends, and family, addressing; health and wellness behaviors, goals, outlooks, and ultimately lifestyles. My mission as an Exercise & Nutrition Health Professional, Certified Personal Trainer, and role model, is to "direct, motivate, and shape the path" (Switch, By Chip and Dan Heath), of how we ALL can balance the wants, impulses, and needs throughout our hectic lives.
It brings me great joy to be able to share my passion with you, my fellow colleagues here at J2Fit, and anyone who is willing to give the effort and their all (that is all I can and will ask from anyone who is ready to take the steps towards their boundless future) towards their whole-hearted pursuits. So now, my clients and I, along with our very own Mike Barbot and Brianna Weiclaw (yes, my trusted J2Fit advocates and health professionals), will be embarking on our physical and mental feats together, through the practices of; "Teamwork, perseverance, motivation, leadership, and trust...all characteristics that comprise the pillars of any successful individual."
Hence, our journey here is not solely of fitness. Fitness serves as the gateway and portal to greater development, character building, humility (see Life's Lessons #1), failure, perseverance, dedication, cooperation, and success.
Deep shit huh...
That's what I have for you.
Behind "Manhattan Mike's" reddish tan skin, freckled physique, and Prince Harry look-a-like face, are insightful messages, ones waiting to be heard, analyzed. and reformulated into your very own.
Whew...it's just one of those days.
Today's workout:
1a. 5/3/1 (3x3) BB Clean and Press
1b. KB American Swing 3xAMAP 1min
2a. BB Inclined Press 3x8,8,20
2a. Weighted Pulldown 3x10,10,20
3a. Assisted Muscle Up (done on assisted pull/chin up machine) 3x8-12
3b. DB Hammer Alternating Curl 3x5-10/side
4a. 65# BB Snatch 3x20 AFAP (As Fast As Possible)
4b. 65# BB Overhead Squat 3x10 AFAP
4c. 65# BB Plyometric Jump Squat 3x10 AFAP
5a. 90# BB Landmine with Single Arm Alternating Chest-Shoulder Press 3x10/side
Cardio: Stair Climber 25mins
It was a doozey, and one that left me excited for tomorrow (thank God though I have 19 hours left of recovery).
So in closing, chew on this one...
"It's easier to persevere on a long journey when you're traveling with a herd."
- Yet, another gem from the Heath Brothers
Today marked the official beginning of leading the herd. As you may know, in addition to living the J2Fit lifestyle, I also have made my profession in inspiring, leading, and being an integral part of the lives of (hopefully anyone willing to lend an ear), my clients, friends, and family, addressing; health and wellness behaviors, goals, outlooks, and ultimately lifestyles. My mission as an Exercise & Nutrition Health Professional, Certified Personal Trainer, and role model, is to "direct, motivate, and shape the path" (Switch, By Chip and Dan Heath), of how we ALL can balance the wants, impulses, and needs throughout our hectic lives.
It brings me great joy to be able to share my passion with you, my fellow colleagues here at J2Fit, and anyone who is willing to give the effort and their all (that is all I can and will ask from anyone who is ready to take the steps towards their boundless future) towards their whole-hearted pursuits. So now, my clients and I, along with our very own Mike Barbot and Brianna Weiclaw (yes, my trusted J2Fit advocates and health professionals), will be embarking on our physical and mental feats together, through the practices of; "Teamwork, perseverance, motivation, leadership, and trust...all characteristics that comprise the pillars of any successful individual."
Hence, our journey here is not solely of fitness. Fitness serves as the gateway and portal to greater development, character building, humility (see Life's Lessons #1), failure, perseverance, dedication, cooperation, and success.
Deep shit huh...
That's what I have for you.
Behind "Manhattan Mike's" reddish tan skin, freckled physique, and Prince Harry look-a-like face, are insightful messages, ones waiting to be heard, analyzed. and reformulated into your very own.
Whew...it's just one of those days.
Today's workout:
1a. 5/3/1 (3x3) BB Clean and Press
1b. KB American Swing 3xAMAP 1min
2a. BB Inclined Press 3x8,8,20
2a. Weighted Pulldown 3x10,10,20
3a. Assisted Muscle Up (done on assisted pull/chin up machine) 3x8-12
3b. DB Hammer Alternating Curl 3x5-10/side
4a. 65# BB Snatch 3x20 AFAP (As Fast As Possible)
4b. 65# BB Overhead Squat 3x10 AFAP
4c. 65# BB Plyometric Jump Squat 3x10 AFAP
5a. 90# BB Landmine with Single Arm Alternating Chest-Shoulder Press 3x10/side
Cardio: Stair Climber 25mins
It was a doozey, and one that left me excited for tomorrow (thank God though I have 19 hours left of recovery).
So in closing, chew on this one...
"It's easier to persevere on a long journey when you're traveling with a herd."
- Yet, another gem from the Heath Brothers
Wednesday, August 22, 2012
Funday at the Gym
How goes it on this fine day my fellow J2Fitters. Hope your day has been full of motivation and success. If not well, I just hope it didn't suck too bad for you. Today was my last free day before work takes over for the next 48 hours so I tried to enjoy it. We did a very small Snatch workout this morning and then spent the rest of the day playing football and basketball as well as messing around with handstand walks, one-armed handstands and Muscle Ups. Today was a real easy day which is what we wanted before our training event. Just got out, got moving and loosened up for the day. The Snatch workout was just simply - 5x5 Power Snatch increasing in weight every time and then dropped weight and practiced receiving the bar and dropping into a good squat position.
No thoughts or discussions from me today or the next couple days. I will just leave you with this quote to sustain you through the work week.
"I can accept failure, everyone fails at something. But I can't accept not trying."
-Michael Jordan
No thoughts or discussions from me today or the next couple days. I will just leave you with this quote to sustain you through the work week.
"I can accept failure, everyone fails at something. But I can't accept not trying."
-Michael Jordan
Tuesday, August 21, 2012
Workouts, Fear, and....Dancing????
What's up folks. Back again for another workout post. Let's get right into it....we'll talk later.
AM workout
Back Squat to 5 rep max
Front Squat to 3 rep max
400 meter Lunge - 8 minutes
Incline DB Bench / Back Ext ISO
4x8 / 4x30 seconds
Incline DB Bench / GHD Sit Ups
4x5 / 4x10
PM Workout
3 x 500 meter rows in under 1:50
Annie - 12:30
50 - 40 - 30 - 20 - 10 of Double Unders and Sit Ups
So the first thing that probably popped out up there was the 400 meter lunges. You may or may not think that's far, but after a 1/4 mile of lunges the walk to the water fountain is a long ways. I like doing those lunges because its low impact on the body but you still have to push yourself to finish strong and with a good time.
The PM workout of Annie is a CrossFit Benchmark workout where you do 50 Double Unders followed by 50 Sit Ups followed by 40....30...20...10. Pretty simple workout, the average time is around 9-10 minutes so I have some work to do. The biggest improve is on the Double Unders. I haven't gotten the technique down just yet so I'm unable to chain large numbers of them together yet. But I have an initial time to beat next time. Always good to have motivation and goals.
This evening got me thinking, when I got to the gym there were some other athletes doing Double Unders and they were pretty damn good at it. Seeing that almost made me not want to do my workout for fear of them seeing me struggle with the exercise. I quickly dismissed that thought and continued as planned. I thought on this moment of fear/embarrassment while I was walking home and how many people I've heard use that same excuse, in gyms and in other daily situations as well.
"Everyone else lifts more than me." "They will think I'm weak if I can't lift as much as them." "I don't want to dance, people will laugh at me."
The last one is usually me until I have a few drinks in me. Regardless, these are negative statements and have no place in the world of an athlete. In reality, all those people you think are watching you are actually looking at themselves in the mirror, checking out their own muscles, or too drunk to care how you are dancing. So get out there, show everyone what you can do, and have some courage and dance like a damn fool.
"You don't have to be great to start, but you do have to start in order to be great."
- Aja Barto
AM workout
Back Squat to 5 rep max
Front Squat to 3 rep max
400 meter Lunge - 8 minutes
Incline DB Bench / Back Ext ISO
4x8 / 4x30 seconds
Incline DB Bench / GHD Sit Ups
4x5 / 4x10
PM Workout
3 x 500 meter rows in under 1:50
Annie - 12:30
50 - 40 - 30 - 20 - 10 of Double Unders and Sit Ups
So the first thing that probably popped out up there was the 400 meter lunges. You may or may not think that's far, but after a 1/4 mile of lunges the walk to the water fountain is a long ways. I like doing those lunges because its low impact on the body but you still have to push yourself to finish strong and with a good time.
The PM workout of Annie is a CrossFit Benchmark workout where you do 50 Double Unders followed by 50 Sit Ups followed by 40....30...20...10. Pretty simple workout, the average time is around 9-10 minutes so I have some work to do. The biggest improve is on the Double Unders. I haven't gotten the technique down just yet so I'm unable to chain large numbers of them together yet. But I have an initial time to beat next time. Always good to have motivation and goals.
This evening got me thinking, when I got to the gym there were some other athletes doing Double Unders and they were pretty damn good at it. Seeing that almost made me not want to do my workout for fear of them seeing me struggle with the exercise. I quickly dismissed that thought and continued as planned. I thought on this moment of fear/embarrassment while I was walking home and how many people I've heard use that same excuse, in gyms and in other daily situations as well.
"Everyone else lifts more than me." "They will think I'm weak if I can't lift as much as them." "I don't want to dance, people will laugh at me."
The last one is usually me until I have a few drinks in me. Regardless, these are negative statements and have no place in the world of an athlete. In reality, all those people you think are watching you are actually looking at themselves in the mirror, checking out their own muscles, or too drunk to care how you are dancing. So get out there, show everyone what you can do, and have some courage and dance like a damn fool.
"You don't have to be great to start, but you do have to start in order to be great."
- Aja Barto
Muscle Physiology for Dummies: Part I
Sorry about Manhattan Mike's hiatus. Between life's curve balls, and technology glitches (phone crashes), I still managed to get it done in my J2Fit. As we know, I have been doing it dirty for the CMC event, as well as continuing in my 5/3/1 program to increase my Dead-lift, Bench Press, Clean and Press, and Back Squat lifts.
Today was a hectic day, with short little breaks that I CARPE DIEMED...(I am a Exercise and Nutrition Specialist / Trainer, so I tend to have slots randomly throughout the day, hence why I pull multiple workouts sometimes in short durations..FYI)
Workout 1 = 30 mins (Between clients and lunch break)
1a. 5/3/1 (3x3,3,3+) Back Squat
1b. 3xAMAP 1min 20in Box Jump
2b. Timed Mile
Workout 2 = 60 mins
This workout was forged through telling myself my ass if going to get it done, and a little help from Mr. Mike Barbot, your fellow J2Fit guru. I had about 20 mins while he was doing his thing, so I took advantage and cranked out the rest of my lower body blast...
1a. Dual Kettle bell (KB) Single Leg (SL) Roman Dead lift (RDL) - Clean - Reverse Lunge for 50 reps
2a. Walking KB Lunge 3x20 steps
2a. Barbell (BB) Back Loaded High Box Step Up 3x20 steps
Part two of this was "THE PIT" (See Sunday 19th's post for this workout ): I managed to rep out 7 more reps (142 to 149) than two days ago, and I credit that to my workout partner and private ass kicking specialist (like myself, also a Certified Personal Trainer, CPT).
Part Three: What I will call my "275 Core and Push Circuit"...lame ass name huh...FREE workout plan for any J2Fitter to come up with a better one for this...Seriously!)
5 Rounds: about 20 mins
1. Ab Roll Out (kiss the floor!!!) x20 (Abdominals)
2. Weighted Hip Extension x15 (Lower Back, Hamstrings, Ass)
3. Inverted Plyometric Close Grip Push-Up x10 (Triceps, Chest)
4. Inverted Bodywork Handstand Shoulder Press x5 (Shoulders, Core)
We ended our workout with 10 mins of uphill sprint intervals, all to increase our lower body muscular endurance, and to try to become more comfortable and able to withhold the painful lactate buildup in our exercising muscles.
Muscle Physiology Lesson #1: The above threshold is the point in which exercising muscles cannot properly filter out acidity in muscle during higher intensity exercise, which in turn leads to "the burn", hence increased pain and lowered tolerance for exercise, decreased performance at higher intensities, etc... ALL things my ass doesn't want to happen to me when I am competing, hence I bust it now, get my body more adapt to it, and ultimately train my anaerobic (without oxygen, which leads to lactate buildup...) threshold and shift it so it happens at even higher intensities, now meaning I will be able to train harder and longer, without as much of the painful build-up.
If you have questions on how to do this, or anything about fitness, health, etc., shoot me a message. It is what I do, who I am, and by golly, what I spent the last 7 years of formal education; (a) B.S. Exercise Science and Nutrition, (2) M.A. Exercise Physiology ... and professional life in (and endless student loans, what what!).
Now to feed for future workouts, life, and performance,....i.e; SPORTS NUTRITION and supplementation (when needed). If you have any specific or general acquisitions on these topics, also let me know. I will be posting discussions in due time, however your feedback and issues/questions/concerns are things I thrive upon ,and I am always here to lend an insightful and educated ear, as well as my colleagues, to address any and all!
Today was a hectic day, with short little breaks that I CARPE DIEMED...(I am a Exercise and Nutrition Specialist / Trainer, so I tend to have slots randomly throughout the day, hence why I pull multiple workouts sometimes in short durations..FYI)
Workout 1 = 30 mins (Between clients and lunch break)
1a. 5/3/1 (3x3,3,3+) Back Squat
1b. 3xAMAP 1min 20in Box Jump
2b. Timed Mile
Workout 2 = 60 mins
This workout was forged through telling myself my ass if going to get it done, and a little help from Mr. Mike Barbot, your fellow J2Fit guru. I had about 20 mins while he was doing his thing, so I took advantage and cranked out the rest of my lower body blast...
1a. Dual Kettle bell (KB) Single Leg (SL) Roman Dead lift (RDL) - Clean - Reverse Lunge for 50 reps
2a. Walking KB Lunge 3x20 steps
2a. Barbell (BB) Back Loaded High Box Step Up 3x20 steps
Part two of this was "THE PIT" (See Sunday 19th's post for this workout ): I managed to rep out 7 more reps (142 to 149) than two days ago, and I credit that to my workout partner and private ass kicking specialist (like myself, also a Certified Personal Trainer, CPT).
Part Three: What I will call my "275 Core and Push Circuit"...lame ass name huh...FREE workout plan for any J2Fitter to come up with a better one for this...Seriously!)
5 Rounds: about 20 mins
1. Ab Roll Out (kiss the floor!!!) x20 (Abdominals)
2. Weighted Hip Extension x15 (Lower Back, Hamstrings, Ass)
3. Inverted Plyometric Close Grip Push-Up x10 (Triceps, Chest)
4. Inverted Bodywork Handstand Shoulder Press x5 (Shoulders, Core)
We ended our workout with 10 mins of uphill sprint intervals, all to increase our lower body muscular endurance, and to try to become more comfortable and able to withhold the painful lactate buildup in our exercising muscles.
Muscle Physiology Lesson #1: The above threshold is the point in which exercising muscles cannot properly filter out acidity in muscle during higher intensity exercise, which in turn leads to "the burn", hence increased pain and lowered tolerance for exercise, decreased performance at higher intensities, etc... ALL things my ass doesn't want to happen to me when I am competing, hence I bust it now, get my body more adapt to it, and ultimately train my anaerobic (without oxygen, which leads to lactate buildup...) threshold and shift it so it happens at even higher intensities, now meaning I will be able to train harder and longer, without as much of the painful build-up.
If you have questions on how to do this, or anything about fitness, health, etc., shoot me a message. It is what I do, who I am, and by golly, what I spent the last 7 years of formal education; (a) B.S. Exercise Science and Nutrition, (2) M.A. Exercise Physiology ... and professional life in (and endless student loans, what what!).
Now to feed for future workouts, life, and performance,....i.e; SPORTS NUTRITION and supplementation (when needed). If you have any specific or general acquisitions on these topics, also let me know. I will be posting discussions in due time, however your feedback and issues/questions/concerns are things I thrive upon ,and I am always here to lend an insightful and educated ear, as well as my colleagues, to address any and all!
Tandem Tuesday
Here we go my fellow fitness monsters! It's Tuesday and no better day to get after "it" with Manhattan Mike!
5/3/1
Month 2, Week 2, Day 2
Big lift for the day is BB Bench Press
3x3,3,3+
CMC Pitt (1st trial run ) also sport specific
Thrusters #75lbs
90 secs Max out
30secs rest
Burpee #body weight
90 secs Max out
30 secs rest
Box Jumps #body weight (20' box)
90 secs Max out
30 secs rest
American Kettlebell Swings #24kgs
90 secs Max out
30 secs rest
***Peddle to the Metal ***
Afterwards I immediately find myself a source of protein and carbohydrates to replenish as I prepare for the final leg of my training day.
As I continue training for my future endeavours, I finish my day off with a 3 mile vigorous run ( keeping my heart rate in 60-75% zone).
My goal, becoming able to complete, last, and then ultimately dominate a 3 mile run in 20 minutes or less on a consistent basis. This is not a simple task but dedication to proper exercise, nutrition, and rest will propel me towards my goal.
I have a competitive mindset so I always train to be the best. At the same time I receive great joy from teaching others how to achieve their goals. Any questions please do not hesitate to ask.
***Knowledge is power***
Sunday, August 19, 2012
Anti-Rest Sunday
Part 2 of No Rest Sunday. Don't ask me why I felt like punishing myself today but damn it felt good. In a way today was a restful day, a lot of stress release from the week and I'll be damned if it don't sleep like a baby tonight!
10 minutes Aerodyne - 30 slow/30 fast
5 rounds
5 x Deadlift 275#
10 x Burpees
100 Push Ups
90 Sit Ups
80 Air Squats
70 4 count Flutter Kicks
60 Bench Press 135#
50 Thruster 45#
40 Pull Ups
30 Jumping Lunges
20 Burpees
10 4 count Jumping Jacks
1 x 3 puking in the bathroom
The idea for the second workout today was to get in a quick intense workout and then do a longer, lighter workout. The first workout we timed and once again Lucas came out on top. I went first and came in at 5:59. Lucas pushed through and beat me with 5:25. The longer workout was just that, long! Quite the way to end the day that's for sure. I won't lie, there was a moment during the workout that I thought about just stopping early and calling it a day. I knew that if I were to do that I would be angry at myself the rest of the day and regret not finishing a workout. When you make that decision to push on through the burning, you're not only increasing your physical fitness but your mental fitness and toughness as well. Then the next time that feeling of wanting to quit starts creeping in it will be easier for you to push through and finish strong since you have already been through workouts or life events just as bad as this before. The journey to fitness isn't all about being the biggest, strongest, or fastest but also being able to control and push yourself beyond your limits. Whether it is in a workout or any other event in your life having the mental toughness to push on and do what you have to do to get the job done will be immensely beneficial.
Enough talk for tonight, enjoy the remainder of your weekend and start the work week off on the right foot.
"You don't stop when you're tired. You stop when you're done."
10 minutes Aerodyne - 30 slow/30 fast
5 rounds
5 x Deadlift 275#
10 x Burpees
100 Push Ups
90 Sit Ups
80 Air Squats
70 4 count Flutter Kicks
60 Bench Press 135#
50 Thruster 45#
40 Pull Ups
30 Jumping Lunges
20 Burpees
10 4 count Jumping Jacks
1 x 3 puking in the bathroom
The idea for the second workout today was to get in a quick intense workout and then do a longer, lighter workout. The first workout we timed and once again Lucas came out on top. I went first and came in at 5:59. Lucas pushed through and beat me with 5:25. The longer workout was just that, long! Quite the way to end the day that's for sure. I won't lie, there was a moment during the workout that I thought about just stopping early and calling it a day. I knew that if I were to do that I would be angry at myself the rest of the day and regret not finishing a workout. When you make that decision to push on through the burning, you're not only increasing your physical fitness but your mental fitness and toughness as well. Then the next time that feeling of wanting to quit starts creeping in it will be easier for you to push through and finish strong since you have already been through workouts or life events just as bad as this before. The journey to fitness isn't all about being the biggest, strongest, or fastest but also being able to control and push yourself beyond your limits. Whether it is in a workout or any other event in your life having the mental toughness to push on and do what you have to do to get the job done will be immensely beneficial.
Enough talk for tonight, enjoy the remainder of your weekend and start the work week off on the right foot.
"You don't stop when you're tired. You stop when you're done."
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