3/19/2015

WOD

18 min of Movement
32 Feet- Foot hand Crawl on 2×4
16 Feet Farmer’s Carry on 2×4
and 10 Reverses with KB racked on 2×4

(5 reverses per side)

Continue through these three exercises until 18 minutes has passed

you can click the youtube link below to see an example of the movements….have fun if you try this one.  Slow purposeful and as always mind your movements!!!

https://www.youtube.com/watch?v=QM37K6DHtME&feature=youtu.be

6 steps to changing your paradigm on Fitness and Nutrition

Step 1- Train Movement Patterns instead of Muscle Groups

I cannot overstate the importance of this paradigm shift.  It’s not about your hamstrings, glutes, and quads getting a good burn,  it’s bout being able to squat properly. If you find yourself asking what muscle is this exercise supposed to be working change your questions!!!  Ask if you are moving correctly….that’s the golden ticket.   If you want to feel good on a day to day basis then you must train your body to move well.  The better you move the better you will feel.  If you are 65 years old and you have trouble sitting down on the ground and standing up without using something to brace yourself with then you have no business going to the gym and hopping on a treadmill for 20-45 minutes, sweating your butt off while watching TV and calling that a job well done.  You did nothing whatsoever except cause your heart to beat faster, and improve some of your  “cardio.”  And when you get home that night you will still have trouble getting down to the ground and back up again.  If you are indeed that person it would serve  you much better to practice getting up, and getting down, over the course of 10-15 minutes, along with some basic crawling and mobility drills to help you regain some reflexive strength and flexibility.

 

Sample AT Home Primal Movement WOD

Crawl Slowly for 60 seconds  (on your knees or feet) -Knees under hips, shins stay parallel to the ground (this will keep your but low, and back flat) move your opposite limbs just like when you walk.

Sit down on the ground, and stand up 15 times (try to not brace your hands on your thighs)

Hold the hardest plank you can for 30-60 seconds

Repeat the above Circuit for 3-5 times, rest as necessary, proper movement is more important than speed

for more ideas  youtube movnat combos  …  tons of great stuff on there

 

Step 2- Don’t Eat Dumb Sh@#

I’m not sure I need to go any further with this.  ?  What’s that?   You don’t know what you should be eating?  Ok let’s try this.  Write down everything you can remember over the last week that you have eaten that did not help you lose any weight, or feel better (long term) or get healthier.  Take some time and make that list.  Now walk through your kitchen and do the same.  Everything you see that is not “good” for you write it down.    Now take a look at that list.    Are you ready?   Don’t eat that stuff.  Simple right?  Just remember this.  Your food supply should turn almost completely over every week, food should be perishable…cardboard is not.  

 

Step 3-  Write down Everything you eat, Everytime you Move, and how you feel at night

You may start by not even changing a darn thing, but just recording everything you do.   Writing down your meals and your exercises will page huge dividends and ultimately reveal to you what you are doing  or not doing to be successful.  By a notebook and just start.  Just start putting it down on paper.  You will be amazed at the results and positive changes that come from this step alone.

 

Step 4- Train with as many positive individuals as possible

Group training has  become all the rage.  And for a great reason.  IT WORKS   There is no working out by yourself that can compete with sweating, yelling, moving your best and your hardest, absolutely dying through a WOD, and then looking to your left and right  and seeing 5-15 of your closest buddies doing the same thing.  It lights a fire in you like nothing you have ever felt.  The energy is palpable when you walk into a class environment and it is contagious.  It spreads like a wild fire and does not extinguish until the last athlete yells time.  If you have not experienced it you are missing out and you certainly due.

 

Step 5- Never Weigh Yourself again

Simple.  Stop doing it.  There is no valid reason  (unless you are a fighter or wrestler or some other competitor that needs to know how much gravity they displace) ….let me repeat..there is no valid reason for you to know how much you weigh, or/and especially for you to worry about it.

 

and last but not least

 

Step 6-  Believe in the process, and believe in yourself!!!

You deserve to feel great.  You deserve to look great.  Now, if you take the steps above…if you commit to being better…..if you decide now that this is the worst shape in your life that you ever are going to be….then I have to be honest to you…the sky’s the limit.  Take that step, take the plunge, drink the kool aid and become apart of the revolution.  Take your Body Back!!!!

 

hope you had a good read.  if you are local  (i e) Buffalo area, I will be speaking at St. Greg’s on Thursday night @7pm.  Feel free to stop in and listen, it will only cost you an hour of time, and as always you are more than welcome to attend the intro class at 10am on every Saturday.

Best of Health

WOD 3/8/2015

111809_chuck_4

“Chuck Norris and Superman once had an arm wrestling match, the loser had to wear his underwear on the outside”

 

Warm up

10 Min Roll/ Child’s Pose, updog, down dog- 3 min

Walking Samson-2min/ Skinny PVC-3min/ neck Rotations and Shoulder Rotations- 3 min

Wrist Prep-2min

 

30 Jacks/ 10 Toe touches- 4x

Skill Work-  Full Squat Clean, PVC Pipe then SUper light Weight-  Just technique WOrk- 6-9min

 

WOD

6 Rounds   (will be timed, but the goal isn’t to go as fast as possible,   quality movement over time)

36ft- Inverted Crawl

45sec- Plank, alternating slow leg lifts

36 ft- inverted Crawl

10- Single leg Deadlift Toe Touches (5 per side, hinge and balance)

3o sec- Lalanne Planks  ( hold the plank, with arms as far in front of your head as possible,  Zero Extension..)

 

Good Luck and Happy SUnday!!!

WOD 3.4.2015

Another-Chuck-Norris-joke

 

Warm Up-  10min Rolling/ Bird Dog 3 min (extension/ flexion/  and when the leg is out..work on contracting that glute)

3 min – Up Dog/ Down Dog/ Child’s pose

3 min- Skinny PVC Drill

Double Under Progressions- 6 min

Broad Jump Skills and Drills- 6 min

– whole body/ Extension/ Soft landing/ hip and leg preps

 

WOD

5 Rounds For Time

36 Ft- Foot Hand Crawls

15- Med Ball Crunches (slow 3 sec Contractions)

5- Broad Jumps

 

-if this WOD takes you less than 7 minutes you probably are crunching to fast, and jumping to quickly in succession

-take time on the Broad Jumps, and work on good form, and near maximal distance.

-crawl as fast as form will allow you

-be happy from the neck up

 

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Motivation

This is it.  Right here.  The life you have…the one you have currently been living….it is here….and believe it or not it is right now.  There are things we have done, and there are things we will do….but in truth all you have that is promised to you is right now.  Don’t you owe it to yourself? Don’t you owe it to your family?  Don’t you want to finish this life off and be able to say ” Yes… I did my best”  “I gave all I could give”  I know I want that.  I want to look myself in the mirror at the end of every day and know that I lived it to the fullest.  I want to know that on that day I stepped up,  I came, I saw, and by god I conquered.   I didn’t ask for permission.  I took and did what I wanted and asked for forgiveness later.  That’s how I want to feel at the end of everyday.  I think as powerful and graceful human beings that is how we are meant to feel at the end of everyday.  I have to be honest with you.  I’m sure that a lot of us out there do not feel that.

So if you don’t feel that way, and you want to what do you do?

You workout.  You train smart, you learn from the best you can find, and by god…once you have the mechanics down you train HARD.

If you have never had the pleasure of feeling what it is like to leave your sweat, heart, and at times even your blood on the mat after a grueling, heart pumping, mind electrifying WOD….then no wonder you don’t want to work out.  If I had to go to a 30000 square foot facility where no one knew who I was, and sit down to do resistance training, or do some sort of bastardized cross country skiing that ultimately gets me nowhere (elliptical)  if I had to suffer through 40 minutes on that thing, and then 40 more minutes traipsing around the gym looking for the right machine…I too would be numb to the idea……  I too would rather stay at home that suffer through that mind numbing monotony. ……

….what you need is something that lights a fire under your @$$.   You need to be worried about what is about to happen when you step through the doors.  It needs to cause you anxiety if you think about it.  You have to wake up in the morning and be ready to face it like a dragon that is trying to steal your Princess from you  (or prince).   You need to walk into your Box as if you are going to be forced to eliminate the head of the taliban, save Christmas, punch the devil in the face and run for the President of the United States all at once….and that’s just the Warm Up.   In truth……all Joking aside.   When you walk into your Box, or even your “gym”.   It should matter.  Damnit all. It should be a Big deal….scratch that it should be a HUGE DEAL.   Every WOD, every REP, every rest….is earned…and it is an investment.   It is an investment in you…..  You.     Every time you pick that bar up you are making sure that you are better.  Every time you pull your chin above that bar you are showing the WORLD what you are worth, and you are proving it to yourself.  Each rep builds confidence, each Meter rowed builds ammo for you.  The more you come the more you love it….the more you love it the more you start to live it…..  People notice….People comment…..people see the difference……people FEEL the difference….. YOU FEEL THE DIFFERENCE.   It’s not about the Scale…..   It’s not about the  Time……   It’s not even about the Weight…..and it certainly isn’t about What Place you finish……    What it’s about is YOU!!!  It’s about committing to make YOU  better than the you from yesterday.  It’s about chasing perfection and finding that excellence is a pretty damn sweet place to be.     Sleep well tonight everyone….get up tomorrow morning and crush it!!!!

Why I work out…..and why you should….sobering words.

I want to feel better, I want to look better, I enjoy training hard, I like competing with friends, I enjoy testing my physical limits, I like getting better at a movement skill that I am not good at, I need to set the example for my box that I am striving to be the best I can be on a physical and mental level…. all very valid reasons for me to train and exercise…but not 1/10th as compelling of reason as my “why”

To Keep the Body in good health is a duty…otherwise we shall not be able to keep our mind strong and clear.
-Buddha

In our country a shameful thing has happened. We have, through our mostly sedentary lifestyles, invented a system for the elderly that clearly states; When you get on in years you should have to be taken care of by the younger/ healthier members of your family or put in a home/ facility that will see this happen. We have, through lifestyle choices made in some of the most “active” and important times of our lives seen to it that when we are older we will become a burden to our loved ones. It is looked at as a normal thing for “grandma” to get old, get fragile, and end up being taken care of by her family. That is incredibly sad. We are the only animals in the world that work this way. If a squirrel dies in its sleep tonight of old age that same squirrel was jumping from tree to tree this morning chasing nuts, like it has done its whole life.

My recent moment of clarity smacked me in the face over the holidays. My grandfather, “Pap” to me, is 76 years old and is unfortunately very close to the end. We have thought this for the last 5 years. He has smoked since he was 13 and as a result, has had numerous complications and lifestyle restrictions, and over the course of that recent time Pap has been in and out of the hospital countless times. He is coherent some of the time, but cannot even make it up a flight of stairs without needing oxygen, and he is, without a shadow of a doubt became a stress on his wife, my grandma, his children and even his grandchildren. I have had to watch the man who was, in my memory, strong, confident, witty, and caring, become someone who fuddles over his words, can barely move, and seems as if he is just waiting to die. It is incredibly painful for me to put this down on paper. But it was after watching this first hand this holiday. After witnessing the toll, both physically and emotionally, it has taken on Nan, my grandmother. I came to a realization. The condition he is in is not an accident, and it was not caused by old age. It was caused, very deliberately, though obviously not on purpose, by the lifestyle choices he made. It is 100% Pap’s fault that he is in the condition that he is in. This moment caused me to completely rethink my reasons for exercising and wanting to be healthy.
I have always professed in my Box that my goal for myself and my members was to be able to make it to 75 years old and have the ability to move and play with my great grandchildren. I must admit, until this holiday, those reasons were very selfish in nature. I wanted to be able to see my grandkids, and play with my grandkids. The big change for me now, is…..as I stare in the face of my children, or think about my wife…I know in my heart…it is not their responsibility to take care of me when I am older….it is my fucking responsibility to take care of myself now…to the best of my ability…so they don’t have to take care of me later. I will not have my children, push me around in a wheel chair, and cart me between doctor’s appointments when I am 80 years old, all because I wouldn’t give up shit food, alcohol and sitting on my ass from age 30 to 60…….I will not let that happen!!!

I encourage you to join in with me, and take responsibility for the body you have been given, so that your spouse, or children don’t have to….