Wednesday, January 31, 2007

CINDY OR MARY


It can take several weeks to several months to coordinate the single leg squat. Using a self spot or limiting the ROM are two successful techniques.

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Monday, January 29, 2007

3 RM FRONT SQUAT


Lack of flexibility in the wrists, elbow and shoulder sometimes necessitate that the athlete perform the bodybuilder front squat. The key on all variations of the movement is to keep the elbows elevated.

3-3-3-3-3-3-3

Sum the seven rounds of 3 reps each

Compare your total to the 1/1/07 event.

The 3 RM attempts should be reasonable for your strength fitness.

Friday, January 26, 2007

JUMP SWING


Swing it!


1 Box Jump
20 Single arm Swings (10/10)
2 Box Jump
18 Single arm Swings (9/9)
3 Box Jump
16 Single arm Swings (8/8)
4 Box Jump
14 Single arm Swings (7/7)
5 Box Jump
12 Single arm Swing (6/6)
6 Box Jump
10 Single arm Swings (5/5)
7 Box Jump
8 Single arm Swings (4/4)
8 Box Jump
6 Single arm Swings (3/3)
9 Box Jump
4 Single arm Swings (2/2)
10 Box Jump
2 Single arm Swings (1/1)

Wednesday, January 24, 2007

ROWING EVERETT




400M Row
dumbbell push press 21
Ball Slam 21
400M Row
dumbbell push press 15
Ball Slam 15
400M Row
dumbbell push press 9
Ball Slam 9

Loading: dumbbells equal 35% of bodyweight. D-balls Male Athletes 20lbs Female Athletes 16lbs

Tuesday, January 23, 2007

MIND IF I SMOKE?





Smoking harms nearly every organ of the body, causing many diseases and reducing quality of life and life expectancy (1). This report assesses the health consequences and productivity losses attributable to smoking in the United States during 1997--2001. CDC calculated national estimates of annual smoking-attributable mortality (SAM), years of potential life lost (YPLL) for adults and infants, and productivity losses for adults. The findings indicated that, during 1997--2001, cigarette smoking and exposure to tobacco smoke resulted in approximately 438,000 premature deaths in the United States, 5.5 million YPLL, and $92 billion in productivity losses annually. Implementation of comprehensive tobacco-control programs as recommended by CDC can reduce smoking prevalence and related mortality and health-care costs -Annual Smoking-Attributable Mortality, Years of Potential Life Lost, and Productivity Losses --- United States, 1997--2001

Monday, January 22, 2007

JUMPS & SUCH


Rutherford Brothers Pull-up Company. Logan and Jeff

Jumping Ring Dips 30
Box Jump 15
Jumping Pull-ups 30
Box Jump 15
Sit-ups 30
Box Jump 15
Push-ups 30
Box Jump 15
Squats 30
Box Jump 15

Saturday, January 20, 2007

ZONE DIET STEP #1




The first step in starting the ZONE DIET is to determine your daily protein requirements. This requirement is based upon your lean body mass (LBM). This is generally assessed via hydrostatic weighing $$$$, scientific skin fold calipers $$$ or using a device from Accu-Measure Fitness.$$. The other route is to take circumference measure and drop them into an age and circumference chart.$ which reference statistical norms.

This LBM value is then multiplied by an activity value. This ranges for a sedentary 0.5 to a very athleteic and active 1.0. It is from the protein requirements that the other macronutrient requirements are calculated.



$=relative expense icon.

Friday, January 19, 2007

3 RM DEADLIFT


Where's Carswell?

3-3-3-3-3-3-3

Your score is the sum of all seven rounds.

Thursday, January 18, 2007

SALUTING THE LAB RAT



Rat and mice are used routinely for research. This makes sense to me. They offer little resistance to the researcher’s protocol and are easier to clean up after.

Recently criticisms have been leveled at reaching conclusions from animals and applying them to humans. Well, as stated above it’s hard to get peoples to do what you tell them unless you make them live in the lab and control their environment.

Today I salute four tidbits from rat studies that I believe translate well to humans. In no particular order here they are;

- Eat Less Mice who reduced caloric intake by 20-30 percent while maintaining peak nutrition slowed their aging. This has been referred to as caloric restriction adequate nutrition or CRANS. Mice who fasted one day and ate the next also demonstrated longevity.

-Reduce Circulating Insulin Insulin activity is turning out to be the key pathway that determines longevity. Mice that live the longest tended to be the insulin sensitive or better able to use glucose for energy. Exercise training aids in reducing insulin too.

-Fight Free Radicals. Consuming cold water fish and colorful fruits and vegetables along with practicing the above fights free radicals thought to be key contributors to aging.

-Lose Weight. Methuselah mice have 70 percent less fat than regular mice. They have more adiponectin, a hormone that regulates the metabolism of cholesterol and glucose. This high adiponectin correlates well with longevity and good insulin sensitivity in mice.

Wednesday, January 17, 2007

2000M ROW FOR TIME


For the times when you want to travel around in stealth mode. The NEW super soft Boot Camp Fitness t-shirt in Black.

Row 2000M for Time


Our house record is held by Kyle Tushaus at 6:42.

Monday, January 15, 2007

FRACTURED FRAN


Kitchen essentials. The performance kitchen includes specific measurement tools. A scale, measuring cups and spoons. Your eyeballs need weeks of training to know when 7 ounces is really 7 ounces.

5 Rounds

Barbell Thrusters 9 Reps
Pull-ups 9 Reps

Males: 95lbs
Females 55lbs

Friday, January 12, 2007

FIGHT GONE BAD


Fox Sports Toledo anchor Brad Fanning and his friend National Football Champions Coach Urban Meyer of the University of Florida mug for a pregame photo.

Three Rounds
1:00 Rowing (kcals)
1:00 Wall Ball (reps) 20lb Ball Male Athletes/ 12lb Ball Female Athletes
1:00 Sumo Deadlift High Pull (reps) 75lbs Male Athletes/55lbs Female Athletes
1:00 Box Jumps (reps) 20" Box
1:00 Push Press (reps) 75lbs Male Athletes/45lbs Female Athletes

1:00 of work on each movement.(The clock does not stop between movements) You recieve a 1:00 break at the conclusion of completing all five movements. The total number of repetitions at each station is your score for that movement. Your total score is the sum of all three rounds.

Wednesday, January 10, 2007

3RM STANDING BARBELL PRESS


Using fractional plates (.25-.5lbs) insures that you can stay on your linear progression program for many weeks.

3-3-3-3-3-3-3

Total the load from all seven rounds.

You know that you are getting some traction if your total from 12/22/06 increases.

Tuesday, January 9, 2007

WHAT IS AN ACTIVE CARBOHYDRATE?



ACTIVE CARBOHYDRATE=TOTAL CARBOHYDRATE-DIETARY FIBER

Fiber does not act like a carbohydrate in your body-in fact, it has the opposite effect. Active carbohydrates (sugars and starches) contain 4 calories per gram and stimulate insulin. Fiber, by contrast, is non-caloric since it is not digested. Moreover, whereas active carbohydrates stimulate insulin, fiber blunts the insulin response to a meal by slowing the release of digested food into the bloodstream. Because the carbohydrate values in NHE refer to active carbohydrate, they appear to be slightly more restrictive than if total carbohyrate were used (which is what you are accustomed to seeing on labels).

For some foods, like white bread and frozen yogurt, which contain virtually no fiber, the active carbohydrate distinction becomes significant with foods like fruits, oatmeal and nuts. Active carbohydrate is a more helpful and meaningful measure because when dealing with carbohydrate limit, it, in effect, rewards you for eating fiber by allowing you to eat more food. By contrast, employing an undifferentiated definition of carbohydrate in effect penalizes you for eating fiber. Given that fiber is healthy and facilitates bodyfat reduction (both by increasing thermogenesis and by reducing insulin levels), it makes no sense to give people an incentive to avoid it.-Rob Faigin NATURAL HORMONAL ENHANCEMENT


This book is on my must have list and is available on my gear page. You can also listen to the author in an on line interview.

Monday, January 8, 2007

SNATCH-LUNGE-JUMP



7 Rounds for Time

Single Arm DB Deck Snatch 8 Reps (4 Right/ 4 Left)
Low Carry Alternating DB Lunge 8 Reps (4 Right/ 4 Left)-use both
Box Jumps 8

Loading 45% of bodyweight.
Examples: 200lbs=90 or 2 x 45lb dumbbells. Use one for snatch and both for lunges.

Saturday, January 6, 2007

DUMBBELL MOVES VOL. II



We spent all morning packaging and preparing shipping on the first run of pre-orders of DUMBBELL MOVES VOL II. Before we run out the door with the boxes, I wanted all the athletes and coaches that pre-ordered to know that your DVD(s) will arrive next week! I say DVD(s) because a couple of corporate clients ordered a case of the new release.

One of the complexes I demonstrate on Volume II is the dumbbell variation of the Rufus complex. I use the complex as either a warm-up, a program focus for the day or as a finisher. Today I wanted to give you my favorite focus workout using this complex.

I select 25% of the athletics bodyweight initially. This is not overly ridiculous in load and allows for pinpoint technique in most cases.

The starting point is to perform 5 reps of each of the movements in the complex. After the athlete has performed all the movements correctly I reduce the repetitions by one rep and we go through it again. I will continue this practice until we have done 1 repetition of each movement.

You have a couple of choices in how to run this version. You can use a designated rest interval following each round or you can run it right into the next round of descending reps.

Selecting a designated rest interval allows for better quality of movement and is more interval in nature.

In either case, I know you will enjoy this monster complex.

BRAIN AGE


The Alliance for Aging Research recommends these 10 steps for improving your brain health.

Eat a Brain-Healthy Diet. A diet rich in omega-3 fatty acids (commonly found in fish), protein, antioxidants, fruits and vegetables and vitamin B; low in trans fats; and with an appropriate level of carbohydrates will help keep your brain healthy.

Stay Mentally Active*. Activities such as learning a new skill or language, working on crossword puzzles, taking classes, and learning how to dance can help challenge and maintain your mental functioning.

Exercise Regularly. Exercising often can increase circulation, improve coordination, and help prevent conditions that increase the risk of dementia such as heart disease, stroke and diabetes.

Stay Social. Spending time with friends, volunteering, and traveling can keep your mind active and healthy.

Get Plenty of Sleep. Not getting enough sleep can have a negative impact on brain health.

Manage Stress. Participating in yoga, spending time with friends, or doing other stress-relieving activities can help preserve your ability to remember and learn.

Prevent Brain Injury. Wearing protective head gear and seat belts can help you avoid head injury, which has been associated with an increased risk of dementia.

Control Other Health Conditions. Maintaining a healthy weight, exercising, eating a well-balanced and nutritious diet, and controlling stress can help reduce your risk of diseases that affect your brain, including diabetes, heart disease, high blood pressure and hypertension.

Avoid Unhealthy Habits. Smoking, heavy drinking and use of recreational drugs can increase the risk of dementia and cognitive decline.

Consider Your Genes. If your family history puts you at risk for developing dementia, work with your doctor to find ways to maintain your brain health to help avoid or slow the progression of cognitive decline

Another report from the alliance showed a reversal in brain age for those who alter lifestyle. Brain mass increased following the reduction in drinking, smoking and sleep deprivation.

*The Coach Rut committee on mental fitness also includes working a new computer operating system (PC to MAC) and sites such as Happy Neuron and My Brain Trainer.

Friday, January 5, 2007

CHELSEA


Every minute on the minute for 30 Minutes.

5 Pull-ups
10 Push-ups
15 Squats

Can you continue for thirty minutes? Twenty minutes? How about 10? Post results to comments. If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete. If you’ve finished the workout before this time add +1 to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full thirty minutes

New students should attack this thirty minute monster with the following modifications.

3 Pull-ups
5 Push-ups
9 Squats

THOUGHTS ON FRIDAY




One man cannot do right in one department of life whilst he is occupied in doing wrong in any other department. Life is one indivisible whole. - Gandhi

Thursday, January 4, 2007

DO YOU KNOW YOUR DINNER?






Salmon with Pesto Sauce on a bed of Spinach Greens. Very Keto!

KCALS: 742
FAT: 73 grams
CARBS: 3 grams
PRO: 20 grams

Journaling your diet is the only true way to gauge your progress. I have had clients who train hard enough to improve their body composition numbers but are clueless about intake. In my world, I have been known to fire myself from the assignment for lack of compliance.

If you don't monitor your intake you will spin your wheels for decades.

Wednesday, January 3, 2007

BOX JUMP-BURPEE


1 Box Jump
10 Burpee
2 Box Jump
9 Burpee
3 Box Jump
8 Burpee
4 Box Jump
7 Burpee
5 Box Jump
6 Burpee
6 Box Jump
5 Burpee
7 Box Jump
4 Burpee
8 Box Jump
3 Burpee
9 Box Jump
2 Burpee
10 Box Jump
1 Burpee

Monday, January 1, 2007