Wednesday, October 10, 2012
Tuesday, September 25, 2012
Trainer Tip: Arming Yourself for Success and Longevity
Exercise Prescription and Programming
The human body is one that is comprised of muscles, bones, organs, tendons, ligaments, and many other structures. In a perfect world, our bodies would move how they were intended to. Symmetrical and proportionate beings would walk the Earth, however we all know this is not so. If you do not believe me, next time you go into a gym, a park, work, a store, etc., just take a glance around. Many people tend to have a forward slouch, slumped shoulders, tiny legs, no ass, or too much of, cant raise arms overhead, have shoulder issues, lower back issues, cant squat down without crapping on their own heels, and generally only workout the muscles they see in the mirror (arms, chest, and "abs"). This is where we as HFS come in, myself included. To correctly and effectively program is an art, one that goes back to chiseling the perfect body as seen through the "Statue of David". Notice Dave's perfectly balance, symmetrical physique. Art. And so are our own bodies, all of us; beneath all of the superficial matter, there are bones, muscles, and a masterpiece waiting to be unveiled.
So on to your journey of optimal health, wellness, and yes, even aesthetics. To remain realistic, we must recognize that David led a much different life than most of us today. He did not sit for a living, he ate beautifully, embraced the gift he was given through taking care of his body and temple, and sought balance throughout his life. For many of us, that is an unattainable and unrealistic aspiration...and you would be partially correct. Perfection is in the eye of the beholder, and always out of reach, driving us forward, to persevere, to attain further, and never ceasing in the face of adversity.
Enter, the importance of programming a sound and balanced training regimen that will highlight areas of need, corrective issues (previous injuries, movement disorders, and/or future areas of concern), injury prevention, goals (muscle mass, fat loss, improved cardiovascular health, clinical improvements, etc).
For those of you interested in education and arming yourself, I recommend a great beginner book...
Athletic Body in Balance by Gray Cook
Pick up the book, and take a read. This is only the tip of the iceberg. Let me arm you, and lets proceed forth.
For those who wish to have me be your leader, GREAT! Contact me with specifics and we can discuss!
Mike Dewar
mikejdewar@gmail.com
M.A. Applied Physiology
B.S. Exercise Science w/ Minor in Nutrition and Foods
Precision Nutrition and Counseling Coach
Health Fitness Specialist and Certified Personal Trainer
Pushing past the lazy you
Today was one of those days when you get to the gym, look around and think to yourself, "Maybe I'll just rest today". That was my attitude as I walked into the gym this morning. I was having trouble getting motivated and it didn't help that the gym was empty, I mean totally empty. Just me and the weights. Normally I would be happy, no one to complain about my music, crank the stereo up loud and throw some weights around. Today I just couldn't get in the mood though. I was already there so I was bound to do something.
After an extremely slow warm-up I decided that if I did my strength work I would skip my WOD and go home. I made the agreement with myself and got to work. I have recently begun the 5/3/1 program that our dear Dewar has been on. After reading the book and consulting with the one and only I started this week.
~3x5 Bench Press
~3x10 Bent Over Row
~3x10 Dips w/Cable Pushdowns
There! I was done. I did what I said I was going to do so now I can go home right? Wrong. I thought about leaving briefly but a multitude of thoughts rushed through my mind. How would I feel later if I skipped this? What were my competitors doing right now? How will this benefit me in the long run? Why am I being a bitch? I had this inner monologue with myself, who is apparently a little mean, for a few moments. I thought of my goals and how leaving would help me achieve them..........nothing. So I made the choice to push through. I picked the most motivating song and played it as loud as I could without my ears bleeding and as Mike would say, got shit done.
Cindy - 20 minute AMRAP
5 Pull ups
10 Push Ups
15 Squats
Once I finished, and was thoroughly deaf, I knew I made the right choice. The point of today is to push aside the lazy person inside of yourself and accomplish what you know you can and should do. Whether it's making it to the gym, spending those extra minutes at work, or even just getting up and getting to work. If you need help committing to the right decision just ask yourself these questions.
After an extremely slow warm-up I decided that if I did my strength work I would skip my WOD and go home. I made the agreement with myself and got to work. I have recently begun the 5/3/1 program that our dear Dewar has been on. After reading the book and consulting with the one and only I started this week.
~3x5 Bench Press
~3x10 Bent Over Row
~3x10 Dips w/Cable Pushdowns
There! I was done. I did what I said I was going to do so now I can go home right? Wrong. I thought about leaving briefly but a multitude of thoughts rushed through my mind. How would I feel later if I skipped this? What were my competitors doing right now? How will this benefit me in the long run? Why am I being a bitch? I had this inner monologue with myself, who is apparently a little mean, for a few moments. I thought of my goals and how leaving would help me achieve them..........nothing. So I made the choice to push through. I picked the most motivating song and played it as loud as I could without my ears bleeding and as Mike would say, got shit done.
Cindy - 20 minute AMRAP
5 Pull ups
10 Push Ups
15 Squats
Once I finished, and was thoroughly deaf, I knew I made the right choice. The point of today is to push aside the lazy person inside of yourself and accomplish what you know you can and should do. Whether it's making it to the gym, spending those extra minutes at work, or even just getting up and getting to work. If you need help committing to the right decision just ask yourself these questions.
- Am I going to regret this later?
- Will I feel better once this is done?
- How will this help me achieve my goals?
Review: Reebok CrossFit OLY Shoes
Recently I made an investment in my journey in the form of a pair of Olympic lifting shoes. I bought the Reebok CrossFit OLY Shoes that are pictured below. For those that are unfamiliar with these lifting shoes, they have a few specific purposes. The first of these purposes is to give you a hard surface to push off of so you don't lose any force in your lift. Imagine trying to squat on piece of memory foam compared with a slab of concrete. While these are drastic comparisons, the point that is being made is that the harder the surface you push off of, the greater the force that is directed straight to the load being lifted instead of being lost in the give of the surface. The "surface" in this explanation can also be replaced with "shoe". Think of squatting in a normal running shoe with all of its cushioning. As that load is applied to the shoe the padding will absorb this force and essentially lower your force output as you try and push back. This is the reasoning behind a lifting shoe, it gives you a hard solid surface to push against.
Another benefit of these shoes is the design of the heel. The heel is raised up to provide a mechanical advantage by keeping the shoulders over top of the hips. In this position the body is the strongest and can exert the biggest forces. It is similar to placing a weight under your heels when you squat. This is especially important when receiving heavy loads in the full squat position during a snatch or clean.
So to sum it up, a lifting shoe raises the heel to provide a more upright torso and pushing power as well as providing a hard, solid surface from which to push against.
Now to the shoes at hand, Reebok's shoe is a hybrid shoe which combines these elements along with a flexible shoe in the ball and toe region. They did this so the shoe would be able to be used during workouts that incorporate Olympic lifts and other exercises like box jumps, double unders, and burpees. The shoes run true to Reebok sizing, a 10 in their regular shoes will be a 10 in these shoes as well.
I love these shoes. They make a significant difference in squatting and even more so when doing full cleans and snatches. I could instantly feel the increased stability when I squatted down. It was the most apparent when doing overhead squats and full snatches. My feet felt glued to the ground during these lifts but the shoes are still light enough that I was able to do box jumps and double unders while still wearing them.
Overall, if you do a lot of Olympic lifting or even just a lot of squatting then I would recommend a pair of lifting shoes. If you plan on doing these lifts in conjunction with other exercises where you need some foot mobility then these are the shoes for you. Are they expensive? Yes. The Reebok ones are $150. You can find other brands from $99 to $200. Most of the other brands are going to have a hard sole throughout the entire shoe which will limit the mobility in them slightly but if you are only going to use them for those lifts then they won't be a problem for you.
So in review - If you do a lot of Olympic lifting then you may want to look into a pair. If you don't, I would pass.
Another benefit of these shoes is the design of the heel. The heel is raised up to provide a mechanical advantage by keeping the shoulders over top of the hips. In this position the body is the strongest and can exert the biggest forces. It is similar to placing a weight under your heels when you squat. This is especially important when receiving heavy loads in the full squat position during a snatch or clean.
So to sum it up, a lifting shoe raises the heel to provide a more upright torso and pushing power as well as providing a hard, solid surface from which to push against.
Now to the shoes at hand, Reebok's shoe is a hybrid shoe which combines these elements along with a flexible shoe in the ball and toe region. They did this so the shoe would be able to be used during workouts that incorporate Olympic lifts and other exercises like box jumps, double unders, and burpees. The shoes run true to Reebok sizing, a 10 in their regular shoes will be a 10 in these shoes as well.
I love these shoes. They make a significant difference in squatting and even more so when doing full cleans and snatches. I could instantly feel the increased stability when I squatted down. It was the most apparent when doing overhead squats and full snatches. My feet felt glued to the ground during these lifts but the shoes are still light enough that I was able to do box jumps and double unders while still wearing them.
Overall, if you do a lot of Olympic lifting or even just a lot of squatting then I would recommend a pair of lifting shoes. If you plan on doing these lifts in conjunction with other exercises where you need some foot mobility then these are the shoes for you. Are they expensive? Yes. The Reebok ones are $150. You can find other brands from $99 to $200. Most of the other brands are going to have a hard sole throughout the entire shoe which will limit the mobility in them slightly but if you are only going to use them for those lifts then they won't be a problem for you.
So in review - If you do a lot of Olympic lifting then you may want to look into a pair. If you don't, I would pass.
Sunday, September 23, 2012
$8 Man meal. Come get it.
Here ya go. Build the muscle, stabalize the blood sugar, and get shit done! Time to sleep....
Saturday, September 22, 2012
"To infinity, and BEYOND!"
To my friends. We did it. Proud to be a part of something bigger than just a race. Thank you for including me in on YOUR JOURNEY.
Pit: 164 reps
5 Mile Course: 51 mins
Motivation, perseverance, determination, and success.
"Just keep swimming."
- Dory
***70th place out of 1300+. I'll take that for first time competing.***
Who knows, an alternative path upon my journey may begin.
Pit: 164 reps
5 Mile Course: 51 mins
Motivation, perseverance, determination, and success.
"Just keep swimming."
- Dory
***70th place out of 1300+. I'll take that for first time competing.***
Who knows, an alternative path upon my journey may begin.
To go, to do, and to conquer.
For some, these three are seen as seperate, while to others they are seen as consecutive synonyms.
Half ass efforts lead to half ass results. This has been preached to most, including myself, since youth. Believe it or not, our parents had it right on this one.
Enter...
1. Goals (realistic yet optimistic)
2. Goal mapping (direct, clear, and measurable tracking)
3. Goal reaching (ALWAYS, if not on the first attempt, fix it, and attain)
4. Re-evaluate and repeat
Today was the day of the CMC event, and as I sit here writing this on the train ride into Brooklyn, I recollect the past 6 weeks of focused intensity. That focused intensity drove me to push harder, run faster, and endure the uncomfortable and the ominous. Through reaching my daily goals of not bitchig out, and holding myself accountable, I feel confidently anxious going into today.
Whether in your own health and fitness events, goals, personal life and feats, and any other aspect of what and who you are, the above four steps are crucial and vital to your ongoing success. So get a pad of paper out, and write things you like about what, how, or who you are; and then things to the contrary. Find the practices that model success, and illuminate the ones that need improvement. Set your goals, track yourself, and attain. Build upon your successes, and learn from your failures. It's a long journey. Embrace the struggles, celebrate your feats, and NEVER become contempt with your successes. Re-assess, re-focus, and reapeat.
Whew, that must be the caffeine and jitters talking. Thanks for the ear. Off I go, only to return again, ready to celebrate today, and repeat the steps tomorrow.
"To infinity, and BEYOND!"
- Buzz Lightyear
Friday, September 21, 2012
Daily Workout (9.20.12): Dumbbell Detonation #2
Here's next rendition of Dumbbell Detonation#2.
This metabolic meltdown will forge the muscle in the iron furnace, strip the fat fro your body, and make everyone else look and stare. Haters are always welcome.
Daily Workout: http://www.youtube.com/watch?v=a12OpOz-Dj8
This metabolic meltdown will forge the muscle in the iron furnace, strip the fat fro your body, and make everyone else look and stare. Haters are always welcome.
Daily Workout: http://www.youtube.com/watch?v=a12OpOz-Dj8
Wednesday, September 19, 2012
Proper Nutrition = High Octane Fuel
What's up athletes? As you may know, I'm home on vacation until October and I am living it up as much as possible. A lot of lounging and eating, a lot of eating and not my usual healthy foods either. I've cheated quite a bit and am starting to feel the effects. Normally my diet is clean and I eat healthy but since I've returned home my diet has taken a turn for the worse. Home cooked food along with parties and family gatherings don't make for the best scenarios for eating healthy.
The reason I bring this up is because of this lapse in nutritional discipline my performance in the gym has suffered. It may not be hugely significant but is very noticeable, especially to me. It has added a little more struggle under a weight that's normally manageable, added seconds on to workouts, and required just a little more motivation to get started. Sometimes the importance of nutrition gets lost in the rush of the day so a healthy meal gets sacrificed into a double cheeseburger and fries. I've heard people say that eating right is hard and confusing. These are just excuses so they can continue eating the same foods they always have. When you get down to it though eating right is simple, it just requires a decision by yourself to commit to it.
Aside from being a fat kid back at home, here is what else I've been up to...
1) 5x5 Squat Cleans
"Grannie" 5 rounds
6 x Clean and Jerks then 50,40,30,20,10 of Double Unders and Sit Ups
1-5 Pull Up Ladder x 3
2)5x5 then 3x5 Flat Bench
5x5 Push Press
"Helen"
400m Run
21 x DB Swings 55#
12 x Pull Ups
3)5x5 Back Squat
21-15-9
Deadlift 225#
Overhead Squat 135#
Still getting the work in but not at the highest potential due to all this cheat food around the house.
In the end, fuel your body up right so you can perform at your highest. If you fill your body up with regular unleaded gas it will perform like a 1972 Station wagon....slow. You want to perform like a 2013 Ferrari then you need that super premium fuel. Picking up what I'm putting down? So next time you get out there and start your journey, make sure you fill up beforehand.
The reason I bring this up is because of this lapse in nutritional discipline my performance in the gym has suffered. It may not be hugely significant but is very noticeable, especially to me. It has added a little more struggle under a weight that's normally manageable, added seconds on to workouts, and required just a little more motivation to get started. Sometimes the importance of nutrition gets lost in the rush of the day so a healthy meal gets sacrificed into a double cheeseburger and fries. I've heard people say that eating right is hard and confusing. These are just excuses so they can continue eating the same foods they always have. When you get down to it though eating right is simple, it just requires a decision by yourself to commit to it.
Aside from being a fat kid back at home, here is what else I've been up to...
1) 5x5 Squat Cleans
"Grannie" 5 rounds
6 x Clean and Jerks then 50,40,30,20,10 of Double Unders and Sit Ups
1-5 Pull Up Ladder x 3
2)5x5 then 3x5 Flat Bench
5x5 Push Press
"Helen"
400m Run
21 x DB Swings 55#
12 x Pull Ups
3)5x5 Back Squat
21-15-9
Deadlift 225#
Overhead Squat 135#
Still getting the work in but not at the highest potential due to all this cheat food around the house.
In the end, fuel your body up right so you can perform at your highest. If you fill your body up with regular unleaded gas it will perform like a 1972 Station wagon....slow. You want to perform like a 2013 Ferrari then you need that super premium fuel. Picking up what I'm putting down? So next time you get out there and start your journey, make sure you fill up beforehand.
If you don't take care of your body, where will you live?
When life gets me working hard and pondering harder, my body is my fortress. Paralleling the belief that your body is a temple, I stay true to myself. The unforeseen and unexpected happen, things get said, and things go differently than planned. Those you cannot hold on to for too long, because only bad will come of it. Some of you have found ways to debrief, de-stress, and recoup from such events; however many have not. What I offer you is my outlet, one forged from solidarity, two deuces thrown in the air to your naysayers, and a heighten respect for oneself; and ultimately the only means you have to accomplish your goals and overcome your setbacks...YOUR body and YOUR mind.
For you, I have what I turn to. I believe that through exercise, nutrition, and dedication to preserving YOUR temple is rewarded by the outlooks, strengths, and relationships forged through iron, sweat, and occasional nausea.
"OFF" Day Recharge Workout: 55-75min
- Foam Roll: 10min
Why? *Rid your body of painful acid build-up, heal yourself from muscle damage, and recharge your neurological systems.
How? *Find a roller, a tennis ball, soup can, etc, and get after it. Videos to come.
- Cardiovascular Exercise: 30-45min
Why? *Improve your mood, lipid and blood pressure profiles, heart health, weight loss / weight maintenance, and stimulate positive thinking through increased blood flow and release of mood boosting neurotransmitters.
How? *Pick your piece of equipment (your own body for walking, running, jumping, dancing, etc, or any mass modalities found in local gym.
- Resistance Training: 15-20min
Why? *Improve muscular health, detoxify yourself from the vigor of life via attacking the weights, and improve your body composition and aesthetic prowess...A.K.A. CONFIDENCE.
How? *Pick a weight that allows you to complete ~20 reps on your first set. Subtract the total cumulative number of reps from 100 total reps to get your rest period. As you go into your 2nd, 3rd, 4th, etc sets, your rest periods will decrease, so get after it!
ex.
100 total reps - (20 reps in 1st set) = 80sec rest
100 total reps - (20 in 1st + 18 in 2nd set) = 62 sec rest
100 total reps - (20 in 1st + 18 in 2nd + 17 in 3rd set) = 45 sec rest
...You get the picture. Use the same weight throughout entire circuit, descending all the way to zero.
1) Cable Curl
2) Cable Triceps Extension / Kickback
3) BOSU Crunch
***Yes, this was an aesthetically based superficial workout. Hey, we all need these now and then. No one can deny improved body confidence, gusto, and empowerment. We would all be lying if that wasn't true.
There you have it. Roughly 60 minutes to a greater you. A greater outlook. A greater investment in your health retirement portfolio than many other vices out there...(drinking, eating, isolating one's self, negativity, etc). Remember, your body is your temple.
"If the body be feeble, the mind will not be strong"
- Thomas Jefferson
For you, I have what I turn to. I believe that through exercise, nutrition, and dedication to preserving YOUR temple is rewarded by the outlooks, strengths, and relationships forged through iron, sweat, and occasional nausea.
"OFF" Day Recharge Workout: 55-75min
- Foam Roll: 10min
Why? *Rid your body of painful acid build-up, heal yourself from muscle damage, and recharge your neurological systems.
How? *Find a roller, a tennis ball, soup can, etc, and get after it. Videos to come.
- Cardiovascular Exercise: 30-45min
Why? *Improve your mood, lipid and blood pressure profiles, heart health, weight loss / weight maintenance, and stimulate positive thinking through increased blood flow and release of mood boosting neurotransmitters.
How? *Pick your piece of equipment (your own body for walking, running, jumping, dancing, etc, or any mass modalities found in local gym.
- Resistance Training: 15-20min
Why? *Improve muscular health, detoxify yourself from the vigor of life via attacking the weights, and improve your body composition and aesthetic prowess...A.K.A. CONFIDENCE.
How? *Pick a weight that allows you to complete ~20 reps on your first set. Subtract the total cumulative number of reps from 100 total reps to get your rest period. As you go into your 2nd, 3rd, 4th, etc sets, your rest periods will decrease, so get after it!
ex.
100 total reps - (20 reps in 1st set) = 80sec rest
100 total reps - (20 in 1st + 18 in 2nd set) = 62 sec rest
100 total reps - (20 in 1st + 18 in 2nd + 17 in 3rd set) = 45 sec rest
...You get the picture. Use the same weight throughout entire circuit, descending all the way to zero.
1) Cable Curl
2) Cable Triceps Extension / Kickback
3) BOSU Crunch
***Yes, this was an aesthetically based superficial workout. Hey, we all need these now and then. No one can deny improved body confidence, gusto, and empowerment. We would all be lying if that wasn't true.
There you have it. Roughly 60 minutes to a greater you. A greater outlook. A greater investment in your health retirement portfolio than many other vices out there...(drinking, eating, isolating one's self, negativity, etc). Remember, your body is your temple.
"If the body be feeble, the mind will not be strong"
- Thomas Jefferson
"Our
body is a machine for living. It is geared towards it; it is its
nature. Let life go on in it unhindered and let it defend itself; it
will be more effective than if you paralyze it by encumbering it with
remedies."
- Leo Tolstoy
Monday, September 17, 2012
Daily Workout (9.17.12): "Pull" HIST
"Push" H.I.S.T. (High Intensity Strength Training): 60mins (Pick your workout window...pick either a 10, 15, or 20min time frame). Tack this one in between you cardiovascular exercise time...
* "Push" refers to the cardinal planes of movement primarily involved in this routine (muscles and joints). A sound exercise program / trainer / advocate should understand how the body works (anatomy, agonist and antagonist of muscle and joint actions, injury prevention through balanced training, programmed rest days for various groups, recovery, etc. If have any questions, its my thing, so reach out. I could chat allllllll day about it...and probably evening and the next.)
Example:
- 10min Cardiovascular Exercise (Rowing, Running, Inclined Walking, ... Elliptical, etc)
- 10-20min of "Daily Workout" (See Below)
- Remaining time doing Cardiovascular Exercise
Pick weight loads that are roughly your 10RM (rep max) for each (barbell, pair of dumbbells, body weight, etc). Then, perform one repetition of each movement 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) Dumbbell Chest Press x1
b) Dumbbell Deadlift x1
c) Dumbbell Shoulder Press x1
d) Dumbbell Overhead Squat x1
e) Dumbbell Weighted Crunch / V-Up x1
*For now, until we get database of exercises uploaded and ready for your use, shoot me questions regarding how to perform exercises if need!*
* "Push" refers to the cardinal planes of movement primarily involved in this routine (muscles and joints). A sound exercise program / trainer / advocate should understand how the body works (anatomy, agonist and antagonist of muscle and joint actions, injury prevention through balanced training, programmed rest days for various groups, recovery, etc. If have any questions, its my thing, so reach out. I could chat allllllll day about it...and probably evening and the next.)
Example:
- 10min Cardiovascular Exercise (Rowing, Running, Inclined Walking, ... Elliptical, etc)
- 10-20min of "Daily Workout" (See Below)
- Remaining time doing Cardiovascular Exercise
Pick weight loads that are roughly your 10RM (rep max) for each (barbell, pair of dumbbells, body weight, etc). Then, perform one repetition of each movement 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) Dumbbell Chest Press x1
b) Dumbbell Deadlift x1
c) Dumbbell Shoulder Press x1
d) Dumbbell Overhead Squat x1
e) Dumbbell Weighted Crunch / V-Up x1
*For now, until we get database of exercises uploaded and ready for your use, shoot me questions regarding how to perform exercises if need!*
Weekend Warriors
This is a recap of the very eventful weekend that passed, followed up with a nice and liesure Monday.
Saturday: *8 mile training run; however actually did 9 miles to my girlfriend's dismay... : )
Sunday: 45min
- 5/3/1 BB Bench Press: 10min
This was my 2nd week of my 3rd cycle, (so my 10th week since I started). Loving this methodology. Bench went up 15lbs, which is very consistent gains (for someone who has been trying to get this done for so long. 5lbs per month, I'll take it)...
- "Push" H.I.S.T. (High Intensity Strength Training): 20mins
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) SA DB Snatch (65#) x1/side
b) SA DB Windmill (65#) x1/side
c) SA DB Bench Press (65#) x1/side
d) DB Overhead Squat (pair of 15#) x1
e) I-Beam Wide Grip Pull Up / Side to Side Pull Up / Low Lat Pull Up x1
- Chest/Triceps Volume Circuit: 15min
Perform all exercises in circuit fashion, resting only at end of complete round. Pick weights that are of your 10-12RM (hypertrophy training weight). Perform 3 rounds. Rest60-90sec between rounds.
a) Cable Seated Chest Press / Inverted Bodyweight Plyometric Push Up w/ Claps x10
b) Cable Flye (various angles) x10
c) Dip (I practiced on muscle up transitions, so I did dips from end of muscle up position) x10
d) Cable Pressdown / Overhead Extension x10
Monday: 100min
- 3.5 mile Central Park run w/ hills
- TRX / Bodyweight Plyometric Circuits
We did 30sec max work:30-45sec rest frames, in which I alternated work and rest with my workout partner / girlfriend. We completed 5 rounds each (5mins total....30sec X 5 rounds X 2 people) before progressing into next exercise.
1. Squat Jump / 180 Jump Turns / Burpee x30sec
2. Inverted Row / Pull Up / Chin Up x30sec
3. Inverted Shoulder Press / Push Up / Dip x30sec
4. Core Variation / (Plyo Leg Raise, Kick Throughs, TRX Pike/Pull In, etc) x30sec
- 1 mile run HOME.
Pretty active weekend. Nothing crazy. No crazy times spent at gym, no frills, nada. Just outdoors, fitness, friendship, hard work, effort, persistence, and improvements!
More to come for week ahead. 6 days until CMC event!
Saturday: *8 mile training run; however actually did 9 miles to my girlfriend's dismay... : )
Sunday: 45min
- 5/3/1 BB Bench Press: 10min
This was my 2nd week of my 3rd cycle, (so my 10th week since I started). Loving this methodology. Bench went up 15lbs, which is very consistent gains (for someone who has been trying to get this done for so long. 5lbs per month, I'll take it)...
- "Push" H.I.S.T. (High Intensity Strength Training): 20mins
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) SA DB Snatch (65#) x1/side
b) SA DB Windmill (65#) x1/side
c) SA DB Bench Press (65#) x1/side
d) DB Overhead Squat (pair of 15#) x1
e) I-Beam Wide Grip Pull Up / Side to Side Pull Up / Low Lat Pull Up x1
- Chest/Triceps Volume Circuit: 15min
Perform all exercises in circuit fashion, resting only at end of complete round. Pick weights that are of your 10-12RM (hypertrophy training weight). Perform 3 rounds. Rest60-90sec between rounds.
a) Cable Seated Chest Press / Inverted Bodyweight Plyometric Push Up w/ Claps x10
b) Cable Flye (various angles) x10
c) Dip (I practiced on muscle up transitions, so I did dips from end of muscle up position) x10
d) Cable Pressdown / Overhead Extension x10
Monday: 100min
- 3.5 mile Central Park run w/ hills
- TRX / Bodyweight Plyometric Circuits
We did 30sec max work:30-45sec rest frames, in which I alternated work and rest with my workout partner / girlfriend. We completed 5 rounds each (5mins total....30sec X 5 rounds X 2 people) before progressing into next exercise.
1. Squat Jump / 180 Jump Turns / Burpee x30sec
2. Inverted Row / Pull Up / Chin Up x30sec
3. Inverted Shoulder Press / Push Up / Dip x30sec
4. Core Variation / (Plyo Leg Raise, Kick Throughs, TRX Pike/Pull In, etc) x30sec
- 1 mile run HOME.
Pretty active weekend. Nothing crazy. No crazy times spent at gym, no frills, nada. Just outdoors, fitness, friendship, hard work, effort, persistence, and improvements!
More to come for week ahead. 6 days until CMC event!
Saturday, September 15, 2012
R.A.W. Training Experience
I am officially on vacation as of noon yesterday. After a long day at Atlanta Airport I arrived back in Pittsburgh. I spent the night with my brother, sister, and sister-in-law as we had a nice cheat meal (there will be a lot of those on vacation) at a place called Burgatory. Great burgers and shakes but a little heavy on the calories. This morning I went to R.A.W Training, the CrossFit gym my brother and his wife go to. They competed in the CrossFit Games this year in the team division and came in 5th overall, not too damn bad.
We conducted a dynamic warm-up and did some agility and core drills to start the day off. Today's workout was a team workout, and there were about 30-40 people there. They broke us up into teams of 3 and this was our workout:
5000m Row
100 Deadlifts @ 225#
100 Hand Stand Push Ups
100 Sumo Deadlift High Pulls @ 88# KB
100 Single Arm KB Overhead Squat @ 35#
100 Pull Ups
Max Reps of 40 yd Sled Pushes w/2 45# plates
The workout was set up like so - 1 athlete would row while the other 2 teammates worked on the Deadlifts. Every 2 minutes the athlete on the rower would switch with 1 of the other athletes. This continued until all 5000 meters were completed and then all 3 athletes continued to work on the remaining repetitions of the exercises. Once the Pull Ups were complete we moved onto the turf field for the Sled Pushes. There was a 35 minute time limit to complete all this.
This was my first team workout and I liked it a lot. It's a great change of pace from just working out by yourself or with a partner. There is a lot of teamwork and camaraderie between your team and the other teams as well. If you ever get a chance to participate in a team workout I would definitely recommend it.
Started the day off with a great workout and then finally arrived back in my little hometown of Linesville for some home cooked food. Don't expect a whole lot from me tomorrow, I plan on laying on the floor with my dog and watching football all day.
Hey, don't hassle me okay. I'm on vacation!
We conducted a dynamic warm-up and did some agility and core drills to start the day off. Today's workout was a team workout, and there were about 30-40 people there. They broke us up into teams of 3 and this was our workout:
5000m Row
100 Deadlifts @ 225#
100 Hand Stand Push Ups
100 Sumo Deadlift High Pulls @ 88# KB
100 Single Arm KB Overhead Squat @ 35#
100 Pull Ups
Max Reps of 40 yd Sled Pushes w/2 45# plates
The workout was set up like so - 1 athlete would row while the other 2 teammates worked on the Deadlifts. Every 2 minutes the athlete on the rower would switch with 1 of the other athletes. This continued until all 5000 meters were completed and then all 3 athletes continued to work on the remaining repetitions of the exercises. Once the Pull Ups were complete we moved onto the turf field for the Sled Pushes. There was a 35 minute time limit to complete all this.
This was my first team workout and I liked it a lot. It's a great change of pace from just working out by yourself or with a partner. There is a lot of teamwork and camaraderie between your team and the other teams as well. If you ever get a chance to participate in a team workout I would definitely recommend it.
Started the day off with a great workout and then finally arrived back in my little hometown of Linesville for some home cooked food. Don't expect a whole lot from me tomorrow, I plan on laying on the floor with my dog and watching football all day.
Hey, don't hassle me okay. I'm on vacation!
If this doesn't make you dig deeper on those final reps, what does?!
Forget "Squat til you puke", try deadlifting http://t.co/YG28FMiW via @youtube -- Mike J Dewar (@mikejdewar)
Thursday, September 13, 2012
Daily Workout (9.13.2012): Dumbbell Detonation
Dumbbell (DB) Detonation: Named solely due to metabolic explosion that occurs.
Fact: High intensity strength training has capacity to increase metabolic disturbances in muscle physiology, oxygen consumption, and nervous system; all leading to increased oxygen demand, depletion, and "debt", therefore increasing overall energy demands (A.K.A. calorie expenditure) both during the exercise round, rest periods, and 12-24hrs post workout. No frills here; just sweat, humility, triumph, and results.
Try this H.I.S.T. (high intensity strength training) circuit to jump-start your muscle building and fat burning factories.
*Perform #1-5 in consecutive order, using weight loads that are your 8-10RM (rep maximum). Finding the right load may take a minute or two. When in doubt, check your clock. Every round should take roughly 1min...to quick on average and you should increase weights, to slow, and well, get shit done...
* Perform as many rounds as you can in predetermined time period that you select (10, 15, 20min, etc). Record weights used, and total rounds completed, and beat it next time. Compete!
One Complete Round =
1. DB Burpee with Push-Up and Jump x1 (Yellow)
2. DB Dual Lateral Delt Raise x1 (Red)
3. SA DB Curl to Shoulder Press x1/side (Blue)
4. Plank Heel Taps x1/side (Green)
5. DB Dual Shrug x1 (Black)
Give me some feedback on what you all think. If responsive, more will come! Looking forward to leading the herd on, "THE JOURNEY".
Fact: High intensity strength training has capacity to increase metabolic disturbances in muscle physiology, oxygen consumption, and nervous system; all leading to increased oxygen demand, depletion, and "debt", therefore increasing overall energy demands (A.K.A. calorie expenditure) both during the exercise round, rest periods, and 12-24hrs post workout. No frills here; just sweat, humility, triumph, and results.
Try this H.I.S.T. (high intensity strength training) circuit to jump-start your muscle building and fat burning factories.
*Perform #1-5 in consecutive order, using weight loads that are your 8-10RM (rep maximum). Finding the right load may take a minute or two. When in doubt, check your clock. Every round should take roughly 1min...to quick on average and you should increase weights, to slow, and well, get shit done...
* Perform as many rounds as you can in predetermined time period that you select (10, 15, 20min, etc). Record weights used, and total rounds completed, and beat it next time. Compete!
One Complete Round =
1. DB Burpee with Push-Up and Jump x1 (Yellow)
2. DB Dual Lateral Delt Raise x1 (Red)
3. SA DB Curl to Shoulder Press x1/side (Blue)
4. Plank Heel Taps x1/side (Green)
5. DB Dual Shrug x1 (Black)
Give me some feedback on what you all think. If responsive, more will come! Looking forward to leading the herd on, "THE JOURNEY".
Wednesday, September 12, 2012
Efficiency through Creativity and Grit
To test one's mettle, grit, determination, and cajones, all you need is yourself, creativity, and " Big Kid Pants" (realistically, you could workout naked and still bust your own balls/ovaries, no pun intended...more power to you).
When in a crunch, try this out for your cardio strength blast. Pick your favorite and most familiar moves; I recommend the Squat Jump, Burpee, Push Up and Curl-Overhead Shoulder Press. Add weight if need be so that you have moderate resistance (say a pair of DBs that you can get 8-10 reps with max on your weakest exercise). Pick your time frame, and go through as many rounds as you can, performing sets of 1,2,3,4, or 5 reps per exercise in consecutive fashion. No frills, No excuses, Only results.
Here is mine, and yes, pics included!
Workout #1: "Gymnast Gusto and Glory"
1. KB Push Up x1
2. KB Plank to Double Leg Kick Through x1
3. KB Levitated "L" Hold x1
4. Steps #3 to #2 Reversed
5. KB Burpee Deadlift x1
*Repeated for 20mins resting only as needed, recording total rounds.
*WHEN you decide to embark on this one, start off with hexagonal dumbbells, then progress to kettlebells that have larger base, so that you can stabilize yourself when levitated. Just make sure you can still manage a proper Deadlift at end.
I then ran my 5 mile training run to stay on track with my race training. Got it in. Got it out, did it right. Effective and efficient advancements on "THE JOURNEY" doesn't always need to mean 3 hour trips to gym. These both we in, showered, and out in less that 90mins (20ins to "Freshenize").
Stay tuned to J2Fit blog. Give some feedback on what you all want! Stayed tuned for video clips of warm-ups, exercise instructions, workouts for you, etc!
When in doubt, just get shit done. That bar, obstacle, predicament, extra mile, workout, or unforeseeable event is not going to move itself or get out of your way miraculously. Keep your head up, hips down, and get dirty. See it out to the end. "It builds character". Get it started, keep it moving, and get it done. Then continue on the journey.
When in a crunch, try this out for your cardio strength blast. Pick your favorite and most familiar moves; I recommend the Squat Jump, Burpee, Push Up and Curl-Overhead Shoulder Press. Add weight if need be so that you have moderate resistance (say a pair of DBs that you can get 8-10 reps with max on your weakest exercise). Pick your time frame, and go through as many rounds as you can, performing sets of 1,2,3,4, or 5 reps per exercise in consecutive fashion. No frills, No excuses, Only results.
Here is mine, and yes, pics included!
Workout #1: "Gymnast Gusto and Glory"
1. KB Push Up x1
2. KB Plank to Double Leg Kick Through x1
3. KB Levitated "L" Hold x1
4. Steps #3 to #2 Reversed
5. KB Burpee Deadlift x1
*Repeated for 20mins resting only as needed, recording total rounds.
*WHEN you decide to embark on this one, start off with hexagonal dumbbells, then progress to kettlebells that have larger base, so that you can stabilize yourself when levitated. Just make sure you can still manage a proper Deadlift at end.
I then ran my 5 mile training run to stay on track with my race training. Got it in. Got it out, did it right. Effective and efficient advancements on "THE JOURNEY" doesn't always need to mean 3 hour trips to gym. These both we in, showered, and out in less that 90mins (20ins to "Freshenize").
Stay tuned to J2Fit blog. Give some feedback on what you all want! Stayed tuned for video clips of warm-ups, exercise instructions, workouts for you, etc!
When in doubt, just get shit done. That bar, obstacle, predicament, extra mile, workout, or unforeseeable event is not going to move itself or get out of your way miraculously. Keep your head up, hips down, and get dirty. See it out to the end. "It builds character". Get it started, keep it moving, and get it done. Then continue on the journey.
Monday, September 10, 2012
Monday Monday Monday!!!
What's going on folks? Surprisingly great Monday here in Georgia (how often do you hear that). Only 4 more days until this guy is flying home for vacation. For those that don't know, I will be heading overseas in the near future so starting this Friday is my 2 weeks of leave before the real work starts. And since we are basically done training that means there isn't a whole lot of work to be done. That makes for an easy day and enough free time to do this before lunch....
~10 x 10 Back Squat
~10 x 5 Overhead Squat
~3 x 8 Romanian Deadlift
~3 x 10 Back Extensions
~1 minute Back Ext Iso
~10 x Calf Raises on every step out of the gym. 20 steps x 10 raises = 200 total reps
We were able to get this in before lunch and our only afternoon meeting. Today was scheduled as a light squat day so we stuck with lower weights and increased the volume while moving as explosively as we could. It was a nice quick workout and left us walking to the chow hall a little weird. We had plenty of time to recover after lunch during a 4.5 hour meeting. After dinner we headed back to the gym. The idea was to do a longer workout instead of a faster, more intense WOD. Once we warmed up, we did some skill work with Muscle Ups and climbed the rope then got to work. Lucas and I took turns picking an exercise and number of reps for 30 minutes. Everything was free game, no restrictions aside from there was no rest between exercises. The goal was to move for the entire 30 minutes and mission accomplished. Fast forward a half an hour and I feel a little like throwing up. The best part about the workout is that we competed against each other to finish the exercises first as well as to try and make the exercises harder and harder as we went along. We ended up pushing each other and choosing exercises that the other person may not be as good at. While we did this so we could beat each other at it, it served another purpose as well. That forced us to work on things we were weak on. Another great benefit to having a workout partner. With another person there to help select workouts and exercises, you won't always do what you like or are good at. It pushes you outside of your little comfort bubble and helps improve areas you may be weak in.
So next time you and you're workout partner are getting bored with your schedule and want to try something new, shake it up with this workout. It can be as long or as short as you want and don't hold back on the exercises, use everything you have at your disposal. It's a great workout if you are short on time too. Just remember these tips: Move fast, don't rest and vary the exercises and reps.....oh and have fun!
"If you don't have fun in life, it's your own damn fault."
~ Sonny Litwiler
~10 x 10 Back Squat
~10 x 5 Overhead Squat
~3 x 8 Romanian Deadlift
~3 x 10 Back Extensions
~1 minute Back Ext Iso
~10 x Calf Raises on every step out of the gym. 20 steps x 10 raises = 200 total reps
We were able to get this in before lunch and our only afternoon meeting. Today was scheduled as a light squat day so we stuck with lower weights and increased the volume while moving as explosively as we could. It was a nice quick workout and left us walking to the chow hall a little weird. We had plenty of time to recover after lunch during a 4.5 hour meeting. After dinner we headed back to the gym. The idea was to do a longer workout instead of a faster, more intense WOD. Once we warmed up, we did some skill work with Muscle Ups and climbed the rope then got to work. Lucas and I took turns picking an exercise and number of reps for 30 minutes. Everything was free game, no restrictions aside from there was no rest between exercises. The goal was to move for the entire 30 minutes and mission accomplished. Fast forward a half an hour and I feel a little like throwing up. The best part about the workout is that we competed against each other to finish the exercises first as well as to try and make the exercises harder and harder as we went along. We ended up pushing each other and choosing exercises that the other person may not be as good at. While we did this so we could beat each other at it, it served another purpose as well. That forced us to work on things we were weak on. Another great benefit to having a workout partner. With another person there to help select workouts and exercises, you won't always do what you like or are good at. It pushes you outside of your little comfort bubble and helps improve areas you may be weak in.
So next time you and you're workout partner are getting bored with your schedule and want to try something new, shake it up with this workout. It can be as long or as short as you want and don't hold back on the exercises, use everything you have at your disposal. It's a great workout if you are short on time too. Just remember these tips: Move fast, don't rest and vary the exercises and reps.....oh and have fun!
"If you don't have fun in life, it's your own damn fault."
~ Sonny Litwiler
Sunday, September 9, 2012
Life's Little Things
Results come through diligent practice, consistency, and perseverance. If it was easy to get, everyone would have it. Be the person you want to be today, tomorrow, and the next. Do it for yourself, your loved ones, and your future. This is you 401k or Roth. You may have money at retirement, but how well will you be able to live then if your journey towards greater health, self-respect, and well being hasn't started now. Quality of life and it's pursuits. Get after it today, because tomorrow is knocking at your door.
Before I barrage you with my weekend mayhem, I want to get something off my chest.
Food for thought:
The other evening on the subway, my girlfriend and I saw a woman in her mid 50's who was disabled with a prosthetic leg, screws and bolts on in her ankle, and something looking like scoliosis. I was heartbroken at the sight of her, in what looked like painful endeavors to accomplish the every day tasks that we take for granted. Struck by intense feelings of shame and frustration at myself and others who have forgotten how precious the little things in life can be. I sat there later in bed, struggling with the concept of obesity and lack of physical activity (as well as many other factors of influence) among our population as a whole, furthering my disappointment, confusion, and frustration regarding motivation the masses to make changes for the future. We all, yes even I, need to count our blessings, and recognize that they may vanish and deter at any moment. Live your life, and do it to the fullest. There are many things that you cannot control, but your health, the ways you eat, sleep, and live, is up to you. And those actions will bring outcomes. Start your journey today, snowballing your successes into an avalanche. Get on the journey, stay on it. Lead. Reach out. Conquer.
Ok, off my stand...
Saturday: 75min
*6 mile Scaffolding Run: My girlfriend and I ran our first scheduled long run for race in late October. My girlfriend's goal was to run a half marathon, and mine was to help her achieve her goal and stay on track during HER JOURNEY. The scaffolding part is where my love of climbing and doing random things comes in; at every scaffold that we passed, she was to do one jump to pull/chin up (assisted only during last half) and myself, plyo pulls and/or muscle up (I want that muscle up, so I'm keeping at it....Sonny, give me some pointers!). We finished in great shape, and we both accomplished the goal of the day, to finish and do it strong.
Sunday Mock Pit: 136 reps
*Not impressed with my mock pit numbers today. Wanted to beat my 149 mark from a week ago. 13 days til Showtime.
Sunday Pre-Kickoff Barbell Showcase: 26:59min
*I picked 10 BB exercises, threw them together into a circuit, and got after it. I did five rounds in a ladder scheme, doing all 5 reps of an exercise, and continued in manner until all exercises consecutively completed. I increased the weight on the first, second, and third round, then reversed down weight increments and got after it. Here's what I have for you. Give it a shot for yourself, partner or not. Grab a bar, a pair of dumbbells, or soup cans; for our beginners or elders out there ;)
Just get after it, and yes...
"Get shit done." (Excuse my French...)
*5 reps per exercise, alternating with partner per exercise (or resting just as much as you need). Increase the weight on first three rounds, then reverse. Then do your math to see how much weight you moved!
1. BB High Pull
2. BB Clean
3. BB Front Squat
4. BB Push Press
5. BB Back Squat Jump
6. BB Bent Row
7. BB Roman / Stiffleg Deadlift
8. BB Floor Triceps Press w/ Toe touches to Plates (Obliques and Abdominals)
9. BB Abdominal Roll-Out
10. BB Bicep Cheat Curl (yea, why not right?!)
*The math part. Follow along if this isn't your strong subject.
Round One: 10 exercises X 5 reps X 95# = 4,750#
Round Two: 10 X 5 X 115# = 5,750#
Round Three: 10 X 5 X 135# = 6750#
Round Four: 10 X 5 X 115# = 5,750#
Round Five: 10 X 5 X 95# = 4,750#
27,750# (13.5+ tons!) moved in 27mins! GET.SHIT.DONE.
With all that coming in in under an hour time at gym (foam rolling, warm-up, mock pit, BB complex, and cool-down) there are no excuses why one can't get shit done.
Now, off to watch Week 1 of the NFL! GO LIONS!
Before I barrage you with my weekend mayhem, I want to get something off my chest.
Food for thought:
The other evening on the subway, my girlfriend and I saw a woman in her mid 50's who was disabled with a prosthetic leg, screws and bolts on in her ankle, and something looking like scoliosis. I was heartbroken at the sight of her, in what looked like painful endeavors to accomplish the every day tasks that we take for granted. Struck by intense feelings of shame and frustration at myself and others who have forgotten how precious the little things in life can be. I sat there later in bed, struggling with the concept of obesity and lack of physical activity (as well as many other factors of influence) among our population as a whole, furthering my disappointment, confusion, and frustration regarding motivation the masses to make changes for the future. We all, yes even I, need to count our blessings, and recognize that they may vanish and deter at any moment. Live your life, and do it to the fullest. There are many things that you cannot control, but your health, the ways you eat, sleep, and live, is up to you. And those actions will bring outcomes. Start your journey today, snowballing your successes into an avalanche. Get on the journey, stay on it. Lead. Reach out. Conquer.
Ok, off my stand...
Saturday: 75min
*6 mile Scaffolding Run: My girlfriend and I ran our first scheduled long run for race in late October. My girlfriend's goal was to run a half marathon, and mine was to help her achieve her goal and stay on track during HER JOURNEY. The scaffolding part is where my love of climbing and doing random things comes in; at every scaffold that we passed, she was to do one jump to pull/chin up (assisted only during last half) and myself, plyo pulls and/or muscle up (I want that muscle up, so I'm keeping at it....Sonny, give me some pointers!). We finished in great shape, and we both accomplished the goal of the day, to finish and do it strong.
Sunday Mock Pit: 136 reps
*Not impressed with my mock pit numbers today. Wanted to beat my 149 mark from a week ago. 13 days til Showtime.
Sunday Pre-Kickoff Barbell Showcase: 26:59min
*I picked 10 BB exercises, threw them together into a circuit, and got after it. I did five rounds in a ladder scheme, doing all 5 reps of an exercise, and continued in manner until all exercises consecutively completed. I increased the weight on the first, second, and third round, then reversed down weight increments and got after it. Here's what I have for you. Give it a shot for yourself, partner or not. Grab a bar, a pair of dumbbells, or soup cans; for our beginners or elders out there ;)
Just get after it, and yes...
"Get shit done." (Excuse my French...)
*5 reps per exercise, alternating with partner per exercise (or resting just as much as you need). Increase the weight on first three rounds, then reverse. Then do your math to see how much weight you moved!
1. BB High Pull
2. BB Clean
3. BB Front Squat
4. BB Push Press
5. BB Back Squat Jump
6. BB Bent Row
7. BB Roman / Stiffleg Deadlift
8. BB Floor Triceps Press w/ Toe touches to Plates (Obliques and Abdominals)
9. BB Abdominal Roll-Out
10. BB Bicep Cheat Curl (yea, why not right?!)
*The math part. Follow along if this isn't your strong subject.
Round One: 10 exercises X 5 reps X 95# = 4,750#
Round Two: 10 X 5 X 115# = 5,750#
Round Three: 10 X 5 X 135# = 6750#
Round Four: 10 X 5 X 115# = 5,750#
Round Five: 10 X 5 X 95# = 4,750#
27,750# (13.5+ tons!) moved in 27mins! GET.SHIT.DONE.
With all that coming in in under an hour time at gym (foam rolling, warm-up, mock pit, BB complex, and cool-down) there are no excuses why one can't get shit done.
Now, off to watch Week 1 of the NFL! GO LIONS!
Saturday, September 8, 2012
JVA 5K, Pressing, and Swimming
Today was a pretty busy day for this guy. Started out this morning doing a 5K run for MSG Jared Van Aalst. He was a Ranger who died 2 years ago while he was deployed. The money goes towards scholarships in his name so it's a good cause. As I mentioned yesterday, my goal was to run in under 20 minutes. Unfortunately I didn't quite make it. I ended up coming in at 20:53 which isn't too bad but a little over my goal. Luckily I have another chance to reach that goal in about a month.
After that nice morning run I moved to the gym in the afternoon for our heavy pressing day...
~Warm-up
~DB Military Press 3x5 then 3x3 increasing weight
~DB Flat Bench 3x5 then 3x3 increasing weight
~Single Arm DB Flat bench 3x12
~WOD - "Gracen" - 15:59
10 rounds of:
3 x Clean and Jerk @ 135#
15 x Wall Ball Shots @ 20#
~100 Sit Ups
Felt good in the gym today, everything seemed to feel lighter than normal. Set a PR on the flat bench with the dumbbells so that kept the motivation going today. We threw in some single arm bench at the end to work the core a little differently than usual. The WOD for the day was a combination of Karen (150 Wall Balls) and Grace (30 Clean and Jerks) hence the name "Gracen". It was a good combo and took anything I had left in my legs out of me. We finished the day with 100 sit ups before we could leave the gym.
Lastly, we decided to go to the pool since it was 90+ degrees out today. It was good to get outside and get some sun, had to get some UV rays on my pasty white skin.
Pretty busy day compared to a normal Saturday but I got a lot of quality work in and raised money for a fellow Ranger so I call that a success. To take a step up on that dreaded soap box for a moment, I was reminded today of the great feeling you get from helping and being involved with good causes. Just doing something as simple as paying $25 and running on a Saturday morning for a fallen brother. The point is to get out there and join a cause, contribute to society, and help someone out. The satisfaction you get is worth it and you may just be able to workout in the process which never hurts!
After that nice morning run I moved to the gym in the afternoon for our heavy pressing day...
~Warm-up
~DB Military Press 3x5 then 3x3 increasing weight
~DB Flat Bench 3x5 then 3x3 increasing weight
~Single Arm DB Flat bench 3x12
~WOD - "Gracen" - 15:59
10 rounds of:
3 x Clean and Jerk @ 135#
15 x Wall Ball Shots @ 20#
~100 Sit Ups
Felt good in the gym today, everything seemed to feel lighter than normal. Set a PR on the flat bench with the dumbbells so that kept the motivation going today. We threw in some single arm bench at the end to work the core a little differently than usual. The WOD for the day was a combination of Karen (150 Wall Balls) and Grace (30 Clean and Jerks) hence the name "Gracen". It was a good combo and took anything I had left in my legs out of me. We finished the day with 100 sit ups before we could leave the gym.
Lastly, we decided to go to the pool since it was 90+ degrees out today. It was good to get outside and get some sun, had to get some UV rays on my pasty white skin.
Pretty busy day compared to a normal Saturday but I got a lot of quality work in and raised money for a fellow Ranger so I call that a success. To take a step up on that dreaded soap box for a moment, I was reminded today of the great feeling you get from helping and being involved with good causes. Just doing something as simple as paying $25 and running on a Saturday morning for a fallen brother. The point is to get out there and join a cause, contribute to society, and help someone out. The satisfaction you get is worth it and you may just be able to workout in the process which never hurts!
 |
| MSG Jared Van Aalst |
Friday, September 7, 2012
Still Kicking
What's happening J2Fit nation. I've been a little inconsistent with my posts lately, I blame work. Let's do a quick catch up.
Wednesday - Rest day, enough said.
Thursday - Worked on heavy Snatch with 7x5 followed by "Elizabeth" (21-15-9 of 135# Cleans and Ring Dips)
And now we are caught up, I feel better now. Today started off with some work related training and then I hopped out of a C-17 airplane in the afternoon. Obviously by me writing this it was a successful jump and I landed safely on the drop zone.
To be perfectly honest, I didn't want to work out at all today. I wasn't hurt or sore, just feeling lazy and unmotivated. Enter the trust workout partner who made me feel like a shitbag for wanting to skip today when I just rested two days ago! Fast forward 30 minutes and I found myself in the gym warming up. I don't have much of a workout to put up here though because we just kind of floated around the gym and did whatever we felt like today. It was scheduled as a light squat day so we did our main task and I threw in extra Air Squats in between all my sets. The only focused workout I did was with Turkish Get Ups. For those that don't know, a Turkish Get Up or TGU is an exercise where you hold a weight (dumbbell, kettlebell, or barbell even) above your head and move from a completely supine or lying position to standing up. It works the core and is a great shoulder exercise especially for strengthening the stabilizer muscles associated with the shoulder. So I proceeded to superset TGU with Air Squats. This video below is a quick demonstration of the Turkish Get Up as well as an impressive strength feat and my newest goal to achieve. The demonstrator uses a woman as his kettlebell, essentially doing a Human Turkish Get Up, check it out.
http://www.youtube.com/watch?v=uDQUlshxO_8
Not a lot to dissect today, pretty light, easy going day in the gym. I didn't want to over do it today as I have a 5K run tomorrow morning, the MSG Jared Van Aalst 10K/5K and 1 Mile Memorial Run. My goal is to come in under 20 minutes, I will have the results for you tomorrow. I'm sure you all can't wait! I'll leave you with this little gem...
"Be miserable or motivate yourself to do something about it. The key is it's always YOUR choice."
- Wayne Dyer
Wednesday - Rest day, enough said.
Thursday - Worked on heavy Snatch with 7x5 followed by "Elizabeth" (21-15-9 of 135# Cleans and Ring Dips)
And now we are caught up, I feel better now. Today started off with some work related training and then I hopped out of a C-17 airplane in the afternoon. Obviously by me writing this it was a successful jump and I landed safely on the drop zone.
To be perfectly honest, I didn't want to work out at all today. I wasn't hurt or sore, just feeling lazy and unmotivated. Enter the trust workout partner who made me feel like a shitbag for wanting to skip today when I just rested two days ago! Fast forward 30 minutes and I found myself in the gym warming up. I don't have much of a workout to put up here though because we just kind of floated around the gym and did whatever we felt like today. It was scheduled as a light squat day so we did our main task and I threw in extra Air Squats in between all my sets. The only focused workout I did was with Turkish Get Ups. For those that don't know, a Turkish Get Up or TGU is an exercise where you hold a weight (dumbbell, kettlebell, or barbell even) above your head and move from a completely supine or lying position to standing up. It works the core and is a great shoulder exercise especially for strengthening the stabilizer muscles associated with the shoulder. So I proceeded to superset TGU with Air Squats. This video below is a quick demonstration of the Turkish Get Up as well as an impressive strength feat and my newest goal to achieve. The demonstrator uses a woman as his kettlebell, essentially doing a Human Turkish Get Up, check it out.
http://www.youtube.com/watch?v=uDQUlshxO_8
Not a lot to dissect today, pretty light, easy going day in the gym. I didn't want to over do it today as I have a 5K run tomorrow morning, the MSG Jared Van Aalst 10K/5K and 1 Mile Memorial Run. My goal is to come in under 20 minutes, I will have the results for you tomorrow. I'm sure you all can't wait! I'll leave you with this little gem...
"Be miserable or motivate yourself to do something about it. The key is it's always YOUR choice."
- Wayne Dyer
Thursday, September 6, 2012
New shoes, yah!
So after doing grown up work (expenses, client data and excel sheets, dmv info, blah, blah, blah) I was struck with an urge to break my shoes in (yes, even though I just got done saying rest is important....). And, may just be in my head, or really was needed shoe support, but 4 miles later around Central Park and my hood, Upper East Side of the Big Apple, and welp, nothin better!
Rest up the beat up, and beef up the rest!
Enough is enough, time to recognize my kryptonite. My kryptonite is chronic heel and Achilles tendon pain, most likely caused from years of abuse during football, motorcycle accident, and more common than we think, EXERCISING IN THE WRONG SHOES. I tend to over pronate, as do a majority of Americans, and it wasn't helped by my shoes that I have now. I love my shoes, but they are not intended for 15-30 miles per week with someone of my ankle structure...I'm like an old man when it comes to the left ankle (I swear, it hurts when it rains...). But, to train smarter, isn't necessarily always to train harder. All that this minor setback meant was I am faced with a choice; I put up with shelling out for a pair of running shoes that offer support, instead of putting up with random flair ups of pain and frustration. If you have nagging and/or reoccuring issues, hit us here at J2Fit up. If we do not have the answers, we will get them and/or get you in touch with someone who does!
Today's OFF day...
1a. BB Inclined Press 5x5
1b. Muscle Up (Half Up) 5x2
1c. Plyo BW Pull Up 5x3
2a. 5% inclined jog (nursing a foot issue, hence new shoes now)
3a. 30min bike (15sec all out:45sec average) x30
Today was a day not intended to actually do something. Ended up working out with my client, so all went well. Got the itch, and let it go.
Wednesday, September 5, 2012
Leg Day "Deloaded"...not.
Today was Leg Day, with emphasis on squat. It was also the 4th week on my 5/3/1 cycle, hence the deload. I felt good, so I decided to do lower weight with high volume, all to give my joints a rest from the heavier loads without sacrificing muscle gains via volume training. Here it goes, quick post today, however I have tour back and all of the goods,..don't worry, I have your back J2Fit nation!
Part I. Lord of the Legs BB Barrage: 23min (Time yourself! This is what we got)
*Choose a weight that is your 12-15RM (rep max) for the weakest lift in the complex (most likely the BB Goodmorning).
*Perform each exercise for 10 reps, then proceed to next, completing all in consecutive order, then repeat.
*I performed this with my trusty workout partner, and out very own Mike Barbot. Training partners help by governing rest periods to keep you on track. If by yourself, rest no longer than the time it took you to complete your set. Get shit done.
1. BB Back Squat 135# x10
2. BB Goodmorning 135# x10
3. BB Roman Deadlift 135# x10
4. BB Jump Shrug 135# x10
5. Medicine Ball Jump Slams x10
*You can modify this by using a pair of dumbbells instead of a barbell, and swap the BB Goodmorning with a DB Front Squat.
Part II. Glute Glory: 10min (You can do total time of either 10,15,20,or whatever time frame you want. All that matters is that you are moving throughout!)
*Pick a weight that is your 10RM for weakest lift (most likely the KB Windmill)
*For directions on KB Windmill exercise, see previous post by Mike Barbot.
*You will perform one repetition of each exercise per side, then proceed to next exercise, performing all 5 in consecutive order. One full run through of all exercises on each side = 1 round
*Try to get through as many complete rounds as possible in the time frame you set up. Record and repeat every week, always striving to complete more rounds in same time!
1. KB SA Drop Lunge x1/side
2. KB SA Swing x1/side
3. KB SA Windmill x1/side
4. KB SA Front Squat x1/side
5. KB SA Plyometric Calf Hop x1/side
*My numbers: 9 rounds in 10min using a 24kg KB
Get shit done. Short sweet post today my friends. Even us gym rats have lives and shit to do. Regardless, always get IT in!
Tuesday, September 4, 2012
Thruster Hell
As you may have guessed from the title, did some Thrusters today....bout 100 to be exact. Probably one of the worst WODs I've done. I hate Thrusters, they suck. Aside from Burpees they are my most hated exercise. Not because I think they are a bad exercise but because they smoke the hell out of me. That's why I did the workout though. I knew that since I hate the exercise I don't do them as much as I should so this was a great chance to make up on some of those deficient reps. So here was the morning workout:
~Foam Roll and Aerodyne Bike - 10 mins, 30 sec fast/30 sec slow
~100 x Thrusters @ 95# - 13:56
~EMOM for 6 minutes - 1 x Muscle Up
~3x12 DB Incline Bench
~15 minutes of Handstands/Abs/Push Ups
After the 100 Thrusters I looked like a wet dog that just jumped in a swimming pool. Did a little extra work and then headed to work.
~Foam Roll and Aerodyne Bike - 10 mins, 30 sec fast/30 sec slow
~100 x Thrusters @ 95# - 13:56
~EMOM for 6 minutes - 1 x Muscle Up
~3x12 DB Incline Bench
~15 minutes of Handstands/Abs/Push Ups
After the 100 Thrusters I looked like a wet dog that just jumped in a swimming pool. Did a little extra work and then headed to work.
Monday, September 3, 2012
Gridiron Glory
Following a great Saturday filled with BBQ, swimming, beer, great times, friends and loved ones, and endless meat and sweets, I woke up feeling apprehensively confident about getting Sunday back on track (instead of it becoming a total three day lipid landslide), and reinging order back into my lazy holiday weekend.
Looking at no gym, no weights, no treadmills or battle ropes, no tires, no tv screens on cardio equiptment, no water coolers, no sweat and eucalyptus towels, and NO disinfectant spray...(do you get my drift? Stop living the lavish gym experience and get your ass down and dirty, no frills, just getting shit done.)
I was equipped with myself, my trusty G-Shock watch that has been to Hell and back with me, day in and day out, and a field; lucky for me a partially lined practice football field, o those days...
So I suited up, in my shirtless self, ready to get my hands dirty (literally). Surrounded by greenery, calm skies, and half chewed mouthpieces (belonging to the junior varsity scout team star running back who got his clock cleaned for the sake of the team).
So, I got it going, and got shit done. I even managed to hit the single man football sled a few times (and I must say, I would have rode the pine after my pitiful deput following my 6 year hold out).
Dynamic Warm-Up: 5min
Power Flow with Bodyweight Travelling Movements: 10min
Gridiron "Glory Days": 18-21min (3 rounds)
-Walking Lunge x20yds (pictured)
-Burpee Jumps x5 (pictured)
-Travelling Lateral Plank x10yds
-Travelling Lateral Plank (other side) x10yds
-Burpee Jumps x5
-Broad Jump x10yds (pictured)
-Burpee Jumps x5
-Sprint x50yds
-Jog (back to goaline to reset) x100yds
-Rest x60-90sec
-REPEAT
CMC Specific Cardio: 25min
2.5mi Road Run (valleys, hills, dips, and greenery...Oh NJ)
Saturday, September 1, 2012
Game Day in the Gym
If these words are moving on the screen it means you may have been tailgating a little excessively today. I know you all are busy watching all the college games on today so I will keep this short. Woke up today ready to attack the day so that's what I did.
Morning Workout
~10 min Aerodyne 30 fast/30 slow
~4x10 DB military press
~100 x BB Bench @ 135# w/5x10 snatch pull @ 135#
~21-18-15-12-9-6-3 - 7:08
75# Push press
75# SDLHP (Sumo Deadlift High Pull)
~4x10 95# BB Row/GHD Sit ups
Afternoon Workout
~10 RFT (Rounds For Time) - 14:31
15 x Deadlift @ 135#
15 x Push Up
~Muscle Ups/Handstands/DUs/Abs
Basketball
This morning we worked on a lot of pressing and we kept it light since well, today was a light day. The WOD for the morning was a smoker. I beat my last time on that workout by about 2 minutes, progress! I finished up the morning with some Bent Over BB Rows to balance out the pressing and threw in some abs as well.
When the afternoon session came along I wanted to do something that would keep the pushing and pulling even so I landed on Deadlifts and Push Ups. Ended up doing a 150 of each during that workout and as Mike has done lately I added up my weight moved during that workout. 150 reps at 135 pounds equals 20,250 pounds. I like the way that looks. After that WOD I spent about a half an hour working on Handstands, Double Unders, Muscle Ups, and throwing in Abs as well. After the second session I felt great even though my body was pretty much spent. I went out to the basketball courts and shot around for a while and then called it a day.
I'll spare you a quote today as I'm sure you've heard plenty of motivational phrases/speeches during all the football coverage today. Enjoy the rest of the games and eat whatever you want...just remember it all tomorrow at the gym.
Morning Workout
~10 min Aerodyne 30 fast/30 slow
~4x10 DB military press
~100 x BB Bench @ 135# w/5x10 snatch pull @ 135#
~21-18-15-12-9-6-3 - 7:08
75# Push press
75# SDLHP (Sumo Deadlift High Pull)
~4x10 95# BB Row/GHD Sit ups
Afternoon Workout
~10 RFT (Rounds For Time) - 14:31
15 x Deadlift @ 135#
15 x Push Up
~Muscle Ups/Handstands/DUs/Abs
Basketball
This morning we worked on a lot of pressing and we kept it light since well, today was a light day. The WOD for the morning was a smoker. I beat my last time on that workout by about 2 minutes, progress! I finished up the morning with some Bent Over BB Rows to balance out the pressing and threw in some abs as well.
When the afternoon session came along I wanted to do something that would keep the pushing and pulling even so I landed on Deadlifts and Push Ups. Ended up doing a 150 of each during that workout and as Mike has done lately I added up my weight moved during that workout. 150 reps at 135 pounds equals 20,250 pounds. I like the way that looks. After that WOD I spent about a half an hour working on Handstands, Double Unders, Muscle Ups, and throwing in Abs as well. After the second session I felt great even though my body was pretty much spent. I went out to the basketball courts and shot around for a while and then called it a day.
I'll spare you a quote today as I'm sure you've heard plenty of motivational phrases/speeches during all the football coverage today. Enjoy the rest of the games and eat whatever you want...just remember it all tomorrow at the gym.
Friday, August 31, 2012
Cheat Day!
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"
~
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"
~
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
Run Forrest, Run
Hello J2F readers! First off, let me explain some on my chosen title of this post. Who has not seen the American classic, Forrest Gump? Anyone? Exactly. For my most recent workouts, I have been dealing with the concept of self motivation. I have all that I need to get myself started, but in preparation for the CMC Challenge I am facing that ever-annoying little voice inside my head telling me "I'm done". Why can't my little voice sound motivating, like Jenny, and only wish me to run faster? For those who have not read in some of Mike's posts, the Mikes, aka Meatballs, and I will be competing in a race of epic proportions come late September. The race is know as the Civilian Military Combine Challenge and it is going to be legend...wait for it....dary! *Link to race website listed below.
I am fairly new to the racing scene. My first race was at the beginning of this summer in May, known as the Spartan Race 5k Sprinter. I can't lie, it was tough. Tough, but seemingly manageable and amazingly enjoyable. My biggest obstacle I found (no pun intended considering it was an obstacle course) was the uphill running. I did prepare considerably for this event, but my cardiovascular endurance was never challenged on too steep of an angle for a prolonged period of time. Therefore, I am taking extra care to add in inclines to most of my cardio training in preparation for the CMC. Nothing lower than 5% ranging up to 12% incline on tredmill. So far I have discovered my quads are the biggest burnouts since Matthew McConaughey in Dazed and Confused.
A little overview of the CMC Challenge; it consists of a Pit portion followed by the Race portion. The Pit contains four elements, all timed for 90 seconds for reps with 30 seconds rest in between. The four total body, total mind blowing exercises are 1) Thruster or Squat Presses 2) Burpees 3) Box Jumps 4) Overhead Kettlebell Swings. On Monday I gave my first attempt for timed reps and averaged a total of 132. The Women's average is 129. So I guess I'm slightly above average, but not nearly a good enough amount on my terms. This realization led me to then complete the Pit Challenge twice more with 100 12KB traditional swings in between rounds. Mainly I wanted to get the movements clear in my body, but also, I wanted to see if I could push myself without my conscience laughing at me. The second part of the CMC Challenge is the Race portion; 4.5 miles of terrain with intermittent obstacles throughout. Can you say beastmode? Hashtagged.
Now if this does not seem like a challenge in any way, please contact me so you can start training me immediately! To the non-Cross Fit junkies, "Hey I workout...1x a week", Wii Tennis playing part of the population you can now possible understand my trepidation. At the end of the day I know I will finish, maybe not top 5, more likely nowhere near the top whatever, but I will cross that finish line...hopefully standing. All jokes aside, this will be a challenge of my cardiovascular endurance, strength, power and most importantly determination. A challenge I fully intend to overcome. First step; change my mind set. No numbers, no limits, no stopping: just go. Or in the words of Jenny Curan, "Run, Forrest, Run."
Daily CMC Training Workout:
Completed Pit Challenge: 127 averaged using 16KB (Race will use 12KB)
Followed up immediately to simulate the Race portion with Quarter mile runs averaging 5% incline, 6.4mph
After 1st lap: 20 32KB swings
2nd lap: 20 12KB clean and presses
3rd lap: 20 12KB single arm snatches
4th: lap: "army" crawls under benches
5th lap: 20 burpees
Today, I was able to shut off my negative "No" my inner voice loves to tell me, and rather changed it to "Go!" Gotta love those endorphins!
*http://www.civilianmilitarycombine.com/events/nyc-urban-assault/
I am fairly new to the racing scene. My first race was at the beginning of this summer in May, known as the Spartan Race 5k Sprinter. I can't lie, it was tough. Tough, but seemingly manageable and amazingly enjoyable. My biggest obstacle I found (no pun intended considering it was an obstacle course) was the uphill running. I did prepare considerably for this event, but my cardiovascular endurance was never challenged on too steep of an angle for a prolonged period of time. Therefore, I am taking extra care to add in inclines to most of my cardio training in preparation for the CMC. Nothing lower than 5% ranging up to 12% incline on tredmill. So far I have discovered my quads are the biggest burnouts since Matthew McConaughey in Dazed and Confused.
A little overview of the CMC Challenge; it consists of a Pit portion followed by the Race portion. The Pit contains four elements, all timed for 90 seconds for reps with 30 seconds rest in between. The four total body, total mind blowing exercises are 1) Thruster or Squat Presses 2) Burpees 3) Box Jumps 4) Overhead Kettlebell Swings. On Monday I gave my first attempt for timed reps and averaged a total of 132. The Women's average is 129. So I guess I'm slightly above average, but not nearly a good enough amount on my terms. This realization led me to then complete the Pit Challenge twice more with 100 12KB traditional swings in between rounds. Mainly I wanted to get the movements clear in my body, but also, I wanted to see if I could push myself without my conscience laughing at me. The second part of the CMC Challenge is the Race portion; 4.5 miles of terrain with intermittent obstacles throughout. Can you say beastmode? Hashtagged.
Now if this does not seem like a challenge in any way, please contact me so you can start training me immediately! To the non-Cross Fit junkies, "Hey I workout...1x a week", Wii Tennis playing part of the population you can now possible understand my trepidation. At the end of the day I know I will finish, maybe not top 5, more likely nowhere near the top whatever, but I will cross that finish line...hopefully standing. All jokes aside, this will be a challenge of my cardiovascular endurance, strength, power and most importantly determination. A challenge I fully intend to overcome. First step; change my mind set. No numbers, no limits, no stopping: just go. Or in the words of Jenny Curan, "Run, Forrest, Run."
Daily CMC Training Workout:
Completed Pit Challenge: 127 averaged using 16KB (Race will use 12KB)
Followed up immediately to simulate the Race portion with Quarter mile runs averaging 5% incline, 6.4mph
After 1st lap: 20 32KB swings
2nd lap: 20 12KB clean and presses
3rd lap: 20 12KB single arm snatches
4th: lap: "army" crawls under benches
5th lap: 20 burpees
Today, I was able to shut off my negative "No" my inner voice loves to tell me, and rather changed it to "Go!" Gotta love those endorphins!
*http://www.civilianmilitarycombine.com/events/nyc-urban-assault/
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!
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