AMRAP in 15 minutes
10 box jumps
10 air squats
10 push ups
Wednesday, March 31, 2010
Tuesday, March 30, 2010
no weight work out: 03/30
Fartlick training AFAP
15 rounds of:
sprint 100 meters
walk 100 meters
We had previously suggested the sprints only being jog, lets sprint now. Lets run like you are being chased. If you need to modify and decrease the distance to 50 meters do that.
Monday, March 29, 2010
Sunday, March 28, 2010
Saturday, March 27, 2010
Friday, March 26, 2010
Thursday, March 25, 2010
Wednesday, March 24, 2010
Tuesday, March 23, 2010
Monday, March 22, 2010
Sunday, March 21, 2010
Can I enjoy optimal health without being an athlete?
As I prepare for this CrossFit certification, I wanted to share a thought with you from CrossFit.
Can I enjoy optimal health without being an athlete? No! Athletes experience a protection from the ravages of aging and disease that non-athletes never find. For instance, 80 year old athletes are stronger than non-athletes in their prime at 25 years old. If you think that strength isn't important consider that strength loss is what puts people in nursing homes. Athletes have greater bone density, stronger immune systems, less coronary heart disease, reduced cancer risk, fewer strokes and less depression.
The question I pose to you is what is an athlete? Please post and I will share my thoughts later this week.
no weight work out: 03/21
AFAP
five rounds of
20 box jumps
8 pistol squats (use a wall or chair to assist in the squat)
Saturday, March 20, 2010
no weight work out: 03/20
AFAP
four rounds of
5 pull ups or inverted rows
10 push ups
15 sit ups
20 back extensions
25 squats
Friday, March 19, 2010
Thursday, March 18, 2010
Wednesday, March 17, 2010
Monday, March 15, 2010
Saturday, March 13, 2010
no weight work out 03/14
AFAP
Four rounds:
run 400 meters
30 lunges
Remember what I talked about when running, run like you are being chased!!
Four rounds:
run 400 meters
30 lunges
Remember what I talked about when running, run like you are being chased!!
Friday, March 12, 2010
no weight work out: 03/12
AFAP
Complete each exercise before moving to the next.
50 push ups
50 squats
50 sit ups
50 back extensions
This is a good test. Record your time, I am sure you will see it again!
Thursday, March 11, 2010
no weight work out: 03/11
AFAP
Two rounds:
Run 400 meters (.25 miles)
30 push ups
I have always given the option to walk. Not today! I need you running like you were being chased, get through the 400 meters as fast as you can. You only have to do it twice!
Wednesday, March 10, 2010
Tuesday, March 9, 2010
Monday, March 8, 2010
Sunday, March 7, 2010
Saturday, March 6, 2010
Carbohydrate intake?
At our last meeting I was talking about my carb intake and how I have already seen some great progress. Here are some thoughts on that. Primal Blueprint is where I got this information. The link is also included. Let me know your thoughts.
Please visit this link, great information.....
http://www.marksdailyapple.com/the-primal-carbohydrate-continuum/
300 or more grams/day - Danger Zone!
Easy to reach with the “normal” American diet (cereals, pasta, rice, bread, waffles, pancakes, muffins, soft drinks, packaged snacks, sweets, desserts). High risk of excess fat storage, inflammation, increased disease markers including Metabolic Syndrome or diabetes. Sharp reduction of grains and other processed carbs is critical unless you are on the “chronic cardio” treadmill (which has its own major drawbacks).
150-300 grams/day – Steady, Insidious Weight Gain
Continued higher insulin-stimulating effect prevents efficient fat burning and contributes to widespread chronic disease conditions. This range – irresponsibly recommended by the USDA and other diet authorities – can lead to the statistical US average gain of 1.5 pounds of fat per year for forty years.
100-150 grams/day – Primal Blueprint Maintenance Range
This range based on body weight and activity level. When combined with Primal exercises, allows for genetically optimal fat burning and muscle development. Range derived from Grok’s (ancestors’) example of enjoying abundant vegetables and fruits and avoiding grains and sugars.
50-100 grams/day – Primal Sweet Spot for Effortless Weight Loss
Minimizes insulin production and ramps up fat metabolism. By meeting average daily protein requirements (.7 – 1 gram per pound of lean bodyweight formula), eating nutritious vegetables and fruits (easy to stay in 50-100 gram range, even with generous servings), and staying satisfied with delicious high fat foods (meat, fish, eggs, nuts, seeds), you can lose one to two pounds of body fat per week and then keep it off forever by eating in the maintenance range.
0-50 grams/day – Ketosis and Accelerated Fat Burning
Acceptable for a day or two of Intermittent Fasting towards aggressive weight loss efforts, provided adequate protein, fat and supplements are consumed otherwise. May be ideal for many diabetics. Not necessarily recommended as a long-term practice for otherwise healthy people due to resultant deprivation of high nutrient value vegetables and fruits.
I am going to do my best to be in the 50-100 gram range for the next three weeks.
Please visit this link, great information.....
http://www.marksdailyapple.com/the-primal-carbohydrate-continuum/
no weight work out: 03/06
AFAP
200 air squats
Remember, I have always instructed to complete each squat through a full range of motion. Feet should be approximately shoulder width apart, toes pointed slightly outwards, and keep your back as straight as you can. Keep your heels down on the ground and push through the heels as you rise up to a standing position. However, I also do not want you to experience pain in those knees. Stay in a pain free range of motion if needed.
Thursday, March 4, 2010
My friend Lou and I think the same most times in regards to fitness and conditioning. I want to share what he posted on his blogpage, trinitytraining.blogspot.com. Most of you know how I am pretty straight forward with my opinions, this would be a perfect example. We talked about making choices this week with our workout routines and with our food choices. It comes down to "Are you ready for the challenge?" Please share you thoughts.....
The term "ready" is thrown around quite casually, frequently inappropriately. Sort of like the word "love." To be ready for something is quite a statement. It infers that the actor is prepared, willing, and able. Those words are also quite loaded.
I asked a woman today to describe her running training. She regularly runs for more than 60 minutes. She runs for enjoyment and general fitness, rather than for race prep. But I asked her how that pace of her running prepared her for a life-or-death sprint away from a violent pursuer. She said, "I'd give it all I had to get away." I don't doubt that. But my next question was, "Is 'all you have' good enough?"
I did more than hurt her feelings. I made her look at the ugly reality that she wasn't really all that better off by this slow, inefficient, ineffective approach to fitness training. Sure it is better than sitting on the couch, but how practical is running for 60 minutes when it comes to preparing for life's disasters and crises? Her training, while it makes her FEEL GOOD, doesn't really make her READY for anything.
Life is filled with opportunities to fail or succeed. Win or lose. Live or die. In the words of concealed pistol carry trainer John Farnam, "When you least expect it, you're elected." These opportunities arise with little or no warning. Sprinting for dear life. Lifting heavy objects up off trapped people. Pushing away would-be attackers. Fighting against a rapist's roll of duct tape. Swimming to safety. All these chance encounters with tragedy are filled with players from two opposing camps: those who are ready, and those who are not.
Which are you?
If you participate in a functional fitness model that stresses general physical preparation, chances are you are the type of person who takes readiness into his/her own hands. You probably see results, build confidence, and know your abilities much better than those who simply workout "because it makes them feel good." You lift heavy weights from ground to overhead. You run 400M sprints. You do pullups. You throw medicine balls. You punch heavy bags. You tackle and own as many skills and abilities as possible. YOU ARE READY.
Functional GPP programs force participants to take score. The workouts are repeated from time to time. And quantifiable "scores" show whether efforts are in vain, or produce real-life results. Not just "feel good" emotions. Are you getting fitter, or just think so? Simply put, the more real abilities one has, the more ready one is for the unknown. And only a score or a number can tell you what your physical skills are!
The statistics of interval and high-intensity training do not lie: these methods produce higher results in less time than other longer duration methods. You can pick how you spend your precious time and effort. Do you want to feel good? Or do you want to survive, win, and live?
Lou Hayes....
Wednesday, March 3, 2010
Tuesday, March 2, 2010
no weight work out: 03/02
AFAP
50 pull up/ jumping pull ups/ or inverted rows
50 squats
50 situps
50 supermans
Monday, March 1, 2010
Personal Trainers?
I found this article and wanted to again share. I have to say as much as I love training others there is a lot of truth in what is said.
This was taken from leansaloon.com:
Although I’m a technical writer, I also earn a decent living as a part-time personal trainer. It’s what I enjoy doing because it gets me away from the desk and moving around.
I have a list of loyal clients, many of whom have been with me for a decade or so. I’m grateful, but what I find interesting is this:
I tell all of my clients that I cannot help them. Yet year after year they continue to pay me nearly $100 per session.
It is no hiding that most potential clients come to me with one goal in mind: lose fat and get lean.
Well, it took me several years to realize that there was no exercise I can prescribe within my scope of practice as a personal trainer that could help them achieve their goal. In short, I cannot help them lose weight. And I make that clear.
What I tell them, though, is that exercise (particularly resistance training) may improve their health: it can increase insulin sensitivity, regulate their glucose, and improve their mood. It builds muscle and may give their bodies some shape. Exercise may also help them prevent weight or fat gain.
But, exercise will not help them lose weight.
Only eating better and eating less can help them lose weight. Plenty of evidence suggests this.
They understand. And amazingly, this up-front disclaimer and honesty has made my personal training service more valuable to them.
First, it addresses the ambiguity and misinformation so prevalent in the fitness industry: selling people the false hope that exercise causes weight loss, which encourages them to rely on exercise and half-ass their diet.
Second, telling them the facts will effectively remove the exercise-weight-loss BS so that they can finally accept that they are indeed accountable for their eating behavior.
Otherwise, you’ve seen it: clients paying their personal trainers to baby-sit them with hours of cardio, or to beat them to pulps using strength-and-conditioning methods meant for elite athletes, yet they look the same month after month, year after year.
I believe that personal trainers must first devalue themselves as weight-loss experts, in order to increase their value as health and fitness professionals.
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