Thursday, June 17, 2010

Youth Training

Some pretty impressive work being done by John & Jeremy. These two guys are 15 years old, and looking to prepare for football and two-a-days come fall. This summer is all about preparation. If I have anything to do with it, they are gonna be two of the fastest, pound for pound strongest, most explosive freshmen around. Right now we are working primarily on adding muscle to their bodies, making them stronger on the major lifts, squat, deadlift, clean, & push press. John has made really good progress over the past 45 days. At about 165 lbs, he can deadlift over 300, push presses about 155, and can front squat about 185. I could probably push him to get more weight on all three of these, but not without risking unacceptable form breakdown. We are not gonna get in too big a hurry here, better to take it slow and steady and have no injuries or over training. Today on a 5 x 5 deadlift, John got 185, 225, 235, 240, 250. I'm thinking that is pretty darn good for a kid who can also bust out 30 straight pullups and runs a quarter in a bit under 60 seconds. It's gonna be fun to watch him play on the varsity in the fall!

Wednesday, June 16, 2010

Boot Camps, Fun, & Fitness

I'm about to go on a rant. This could get ugly. I'm so sick of hearing about  fitness boot camps. The term is  is getting so over-used that it's lost any meaning. Everyone wants to sound hardcore and militaristic like they're gonna whip you into shape. Using a bunch of bands and aerobic steps does not make you a boot camp instructor. There are no boots, and there is no camp. You're not in the military, and you have no idea what boot camp is like or you'd hate every second of it. These days, everything is about window dressing and appearances. Call your training sessions a boot camp, use a lot of popular buzzwords and who cares if you actually DO anything meaningful. Hey as long as your clients can say they attended your boot camp, it makes them feel like they are doing something, right? Let me tell you something, you come work out at my gym, and you are going to get uncomfortable. I'm a nice guy, but my goal is not to entertain you, or to make sure it's fun. We're not training for fun. Get that idea out of your head. You want results? Or do you want entertainment? I'm not an entertainer, I'm a trainer. I'm smart enough, and experienced enough to know how much work people can tolerate, and when they are putting out genuine effort and when they are not. I'm not going to hurt you, but I damn sure am going to insist that you get uncomfortable. Maybe really uncomfortable. I'm also gonna hold you back if I think you're overdoing it and you need rest. You better get used to it if you're gonna train with me. If you don't like it, then maybe you're better off paying someone to make you feel comfortable, but don't expect that to get you anywhere. You can pat yourself on the back that you're working out with a trainer, but hey if you're not making any visible, measurable progress, then you're just paying to be entertained, and it's delusional. I refuse to fall into the trap of begging clients to train with me, that is such bullshit. I appreciate every one of my clients and I show them respect, but I don't need any one particular person. I see trainers and gyms making all kinds of guarantees and promises and this and that, trying to lure people in. All these ridiculous phrases get used, like "burn fat! tone and tighten! firm up! have a blast! fat-melting! beach-body! etc...etc...etc....to the point of nausea. If someone needs to try THAT hard to sell you on what they are doing, you need to be very skeptical. With that being said, do I think it's fun?  I'll tell you what's fun. The genuine reward of major progress, that's what. When you can look in the mirror and you know you worked your ass off, got the hell out of that dreaded "comfort zone" and by God you did not give up, you refused to throw in the towel. You made your training a priority, you showed discipline in your eating habits, you quit putting garbage in your body instead of quality nourishment, and you literally redefined yourself. Now that is a feeling of accomplishment on a deeper level than having "fun" at Zumba class. Dancing is recreation, it's not training, sorry. Somewhere along the line, we've gotten confused, and developed the idea that workouts are supposed to be fun. Wrong. Deeply rewarding? Absolutely. Fun? No. Okay I'm feeling better. So I'll wrap this up. Please don't fall for this boot camp stuff people. The real thing is the real thing. It's no nonsense, no fluff, no hype, no glamour, no bullshit. It's hard work, it's called TRAINING and it feels really really good, it's what your body wants. Don't deprive your body of what it was meant to do. Get to work, embrace the discomfort. Revel in it, seek it out, and then enjoy the thorough physical and psychological satisfaction that comes from it.
Here's to performing at your best.

Tuesday, June 15, 2010

June 15th, 2010

Today's Workout -

Buy-in:
3 x 8 each, of Back Extensions on GHD, Sit-ups, and Air Squats

WOD:
"Grace"

Paulina - 65# 4:09

Jared - 135# rx'd 5:09

First time ever to do Grace for either of them, and a job well done. For next time, Paulina should go to 75#. This is such a physically demanding workout, it really has a way of revealing character. Leaves you nowhere to hide. You have to really bring it. Efficiency of technique really matters on this as well. If you're not using your hips, and tapping into that powerful hip drive, it's gonna slow you down. Looking forward to seeing you guys crush these numbers!

Cash-out:
50 burpees with a lateral jump over a 6 inch hurdle. Nasty, I know. But well done!

Sunday, June 13, 2010

Another Crossfit Girl Benchmark

Great Job Lucy! 14 yrs old and she knocked out her first Elizabeth. I just got my new 15# olympic training bar from Rogue Fitness, and Lucy got to break it in. In case you don't know...."Elizabeth" is

21, 15, and 9 reps for time of:

135# power clean
ring dips

Lucy scaled the weight to her ability, esp since this was her first run at Elizabeth. She used 65# for the cleans, (she did all power cleans from the floor), and she used a green band, and did bar dips instead of ring dips.

Her time....5:17. Well done Lucy, progress is coming along really well.

Friday, June 11, 2010

The Gym

For anyone who actually reads this haha....sorry for the long delay in posting anything. I've been very very busy with lots of new clients training at the gym. The word of mouth has really spread, and I've signed on quite a few new clients. It's great to be busy doing what you really love. It's been a challenge to stay organized, and run things smart. I finally took a few key steps though, and it has helped a lot. I really needed to put all my business income and expenses on a spreadsheet so I could have a grasp on what the heck I'm doing. It's a good thing I have some practice using excel. I feel about a thousand times better knowing exactly where I stand. The other key thing I did is hire my daughter Lucy to clean the gym daily. I was really falling behind and unable to keep up with it. She is super meticulous, and does a great job cleaning and disinfecting absolutely everything in the gym. Plus it helps her to have some practice at having a job and handling money. I developed a checklist for every task in the gym, and for every item that needs to be cleaned and disinfected. Clients deserve a clean work out area. Those who train with me know that my gym is not intended to be a posh comfortable boutique. It's spartan and functional, but that does not mean I will tolerate it being dirty. Lucy cleaned every kettlebell, every med ball, every dumbbell, bar and even mopped the floor with bleach solution. Things are looking good!

Tuesday, June 1, 2010

Memorial Day Fight Gone Bad

Awesome Memorial Day workout. We did Fight Gone Bad. If you don't know what that is....youtube it! Or google it! Originally developed for BJ Penn, to mimic the demands of an MMA fight, this workout is a bona fide painstorm. Fight Gone Bad is...Three five minute rounds with one minute of rest between rounds. Each minute, you move from each of five exercises with no rest in between exercises. Here are the five exercises, remember, this constitute ONE round.

1. SDHP (Sumo Deadlift High Pull 75#)
2. Wall ball 20# ball, 10ft target
3. 20" box jump
4. Push Press 75#
5. Rowing

The goal is to get as many reps as possible. On the rower you count calories. My rowing monitor is not working so we were unable to measure that, so we just counted everything else. My daughter Lucy is only 14, and she did an amazing job on this workout.  I knew she was in good shape, but I was still impressed. She used a 30# kettlebell for the SDHP, a 12# ball for wall ball, and a pair of 20# dumbbells for the push press.
Dustin & Chris both did an excellent job as well and put up respectable numbers considering this was their first time to sink teeth into this particular benchmark workout. I'm already looking forward to seeing how much better everyone does the next time this comes up!

Lucy- 242
Chris 218 Rx'd
Dustin 233 Rx'd
Tim 247 Rx'd