For those of you who only check the blog on Mondays, check out my previous post. A few good reads if you have the time and interest.
Tis the season to eat. So eat hearty and don't look back. Please do not hold back on ENJOYING yourselves and the time spent with families. True fitness is residual and aggregate; you will not lose it after a large meal and a few days of rest. In fact, you'll probably come back stronger. Personally, I took 2 weeks off from any lifting because my back was hurting, came back and lifted more than ever. SO fear not, you can have seconds, thirds, fourths, till you pass out. Just save me some leftovers, ;).
Also, "burning-off" yesterday's calories today is a load of nonsense, and many of you have already caught on to that. It's not like you have an over-filled fuel tank that needs to be burned off. Storage happens when your blood sugar remains high for too long. Like perhaps after eating a bunch of donuts and drinking a bunch of beer and soda (yes diet soda too) for a few days straight.
Anyway, here's a couple workouts for you all, and we'll probably post up more closer to the holiday for those that really want to get sweaty before the eat-a-thon. We do encourage you all to get creative about it and involve your whole family. So during the annual football game, losing team has to do 50 burpees. That sort of thing. Aslo, check out mobility WOD. Many of us need mobility work so please take some time to look through this link and do some of the exercises.
Workouts:
1.
10 Pushups,
1 minute each
30 sec down, 30 sec up
Rest about a minute between.
Then do 50 more pushups as fast as you can. Full Range of Motion!
Stretch and work on mobility, foam roller.
2.
150 Jumping Jacks
Tabata Situps
Tabata squats
150 Jumping Jacks
rest as needed.
Enjoy!
Because we can.
Monday, November 22, 2010
Thursday, November 18, 2010
Get Smart(er)!!
First off, I just want to remind you all that I thoroughly enjoy what I do. The best part is when you guys come in knowing that it's about to get rough and you just smile about it and laugh. It's your attitudes that drive you and determine your success in whatever you do. Just ask the most successful people around; sports and any other end of the success spectrum. They'll all tell you that it's all about attitude. You have to have a positive attitude about things; it's really the only thing in life the YOU CAN control. Those of you who read "Mind Gym" by Gary Mack already know what I'm talking about. If not, I highly suggest you read it. I find myself reading that book continuously in a loop and get something new every time. It's great. Buy a copy, read it, make your friends read it. Do it!
Also, I was going to put up a bunch of articles, but then I checked a friend's site and he already posted about a million.. so I want you guys to browse and peruse them and write a litte commentary in the comments about ones you liked.. repost them on facebook, or share them any way you like. Be the expert. Anaerobic Endurance
Read these too:
FOOD MATRIX
Has a vegan diet been shown to benefit epilepsy, braintumors or parkinsons? No, but a ketogenic diet has!
Epilepsy’s Big, Fat Miracle
BOOM!
Also, I was going to put up a bunch of articles, but then I checked a friend's site and he already posted about a million.. so I want you guys to browse and peruse them and write a litte commentary in the comments about ones you liked.. repost them on facebook, or share them any way you like. Be the expert. Anaerobic Endurance
Read these too:
FOOD MATRIX
Has a vegan diet been shown to benefit epilepsy, braintumors or parkinsons? No, but a ketogenic diet has!
Epilepsy’s Big, Fat Miracle
BOOM!
Monday, November 15, 2010
More fun
Hope everyone is well rested from a long weekend. Here's some more adventures for you all.
Workouts:
1.
100 Burpees for time.
(No need to be scared this time) If burpees are an issue, feel free to modify it. You can do pushups and another exercise of your choice. Do 100 of both.
2.
100 OverHeadSquats (full squats)
100 leg levers (on your back,legs together, up and down)
100 superman
100 2ct flutterkicks
Enjoy!
Workouts:
1.
100 Burpees for time.
(No need to be scared this time) If burpees are an issue, feel free to modify it. You can do pushups and another exercise of your choice. Do 100 of both.
2.
100 OverHeadSquats (full squats)
100 leg levers (on your back,legs together, up and down)
100 superman
100 2ct flutterkicks
Enjoy!
Monday, November 8, 2010
Workouts
Another week's worth:
1.
Run 2 miles tabata fashion
20 Sec ON::10 sec OFF until
full distance is covered.
Record total time.
*if you cannot run, Then Row 3000 meter in the same fashion.
2.
In as few sets as possible and for time:
50 pushups
75 situps
100 squats
So we've been doing the continuation program for a longer time than the actual BHIP program and yet we do way too much review in class. Please make sure you know what the names of the movements mean. You should know the difference between a deadlift and a sumo-deadlift, and a sumo-dead lift high-pull. You should know how to do ring dips and bench dips without an introductory workshop every time they come up. You must know the difference between a clean a front squat and a thruster. I'm pretty sure that 7 month is plenty of time to learn a handful of movements.
Thank you all for your hard work.
1.
Run 2 miles tabata fashion
20 Sec ON::10 sec OFF until
full distance is covered.
Record total time.
*if you cannot run, Then Row 3000 meter in the same fashion.
2.
In as few sets as possible and for time:
50 pushups
75 situps
100 squats
So we've been doing the continuation program for a longer time than the actual BHIP program and yet we do way too much review in class. Please make sure you know what the names of the movements mean. You should know the difference between a deadlift and a sumo-deadlift, and a sumo-dead lift high-pull. You should know how to do ring dips and bench dips without an introductory workshop every time they come up. You must know the difference between a clean a front squat and a thruster. I'm pretty sure that 7 month is plenty of time to learn a handful of movements.
Thank you all for your hard work.
Thursday, November 4, 2010
Wednesday, November 3, 2010
Rise of the MACHINES
So by now, pretty much all of you are familiar with my disdain for machines.. Some of you have even been scolded by me when spotted on a machine. The problem with them is that they don't work. If machines like treadmills and elipticals actually helped people acheive more than just a heavy sweat, we wouldn't have or need BHIP or any other such nonsense. Our lives would just be filled with machines. Why bother doing things that don't work, if machines did work?
The reality is that machines simply make things that reward strain less strenuous. Like running and cycling. As we make things easier, we reduce necessary stressors and replace them with comforts that inevitably lead to less-than successful exercise program. In short, machines suck because they make life easy. Done.
Enter the rowing ergometer, aka The Rower, aka, the rowing erg, aka the rowing machine. They are often hidden in the back of a cardio room, to be neglected and ignored. Why? Because they DO NOT make life easy. In fact, they do just the opposite. They provide a very good way of developing sustained, powerful hip extension (power-stamina: crucial for fitness)and can be used by nearly anyone (back problems excluded). The most common ones are the "Concept-2" ones. We actually have a handfull of them in the cardio room in the Wooden Center. Perhaps, if more of us took advantage of them, we might be able to buy a few more (demand drives supply, econ 101).
Please check out this link from the CONCEPT2 manufacturer. There are a bunch of nice links to tutorials and stuff.
also, please view this link to their "Workout of the Day" page. It's pretty cool. You can do different workouts.
So if you desire a little extra "cardio" or you missed a session or whatever, feel free to hop on one and substitute. And if you didn't get a chance to check out their workouts, you can actually program the thing to do a tabata on. 20:10 x 8 rnds. Ask the consultants to help you out if you want.
over and out, enjoy
The reality is that machines simply make things that reward strain less strenuous. Like running and cycling. As we make things easier, we reduce necessary stressors and replace them with comforts that inevitably lead to less-than successful exercise program. In short, machines suck because they make life easy. Done.
Enter the rowing ergometer, aka The Rower, aka, the rowing erg, aka the rowing machine. They are often hidden in the back of a cardio room, to be neglected and ignored. Why? Because they DO NOT make life easy. In fact, they do just the opposite. They provide a very good way of developing sustained, powerful hip extension (power-stamina: crucial for fitness)and can be used by nearly anyone (back problems excluded). The most common ones are the "Concept-2" ones. We actually have a handfull of them in the cardio room in the Wooden Center. Perhaps, if more of us took advantage of them, we might be able to buy a few more (demand drives supply, econ 101).
Please check out this link from the CONCEPT2 manufacturer. There are a bunch of nice links to tutorials and stuff.
also, please view this link to their "Workout of the Day" page. It's pretty cool. You can do different workouts.
So if you desire a little extra "cardio" or you missed a session or whatever, feel free to hop on one and substitute. And if you didn't get a chance to check out their workouts, you can actually program the thing to do a tabata on. 20:10 x 8 rnds. Ask the consultants to help you out if you want.
over and out, enjoy
Subscribe to:
Posts (Atom)