10 Sandbag Thrusters,
10 Push Ups,
10 Sandbag High Pulls.
As many rounds as possible in 12 minutes.
Record your score.
Train hard!
Monday, December 30, 2013
Todays Workout - A Bit of Everything
10 Sandbag Deadlifts,
10 Sandbag Thrusters,
10 Push Ups,
10 Sandbag High Pulls.
As many rounds as possible in 12 minutes.
Record your score.
Train hard!
10 Sandbag Thrusters,
10 Push Ups,
10 Sandbag High Pulls.
As many rounds as possible in 12 minutes.
Record your score.
Train hard!
Friday, December 27, 2013
Todays Workout - Pushin'
Get over the holiday with this simple but challenging workout.
100 Skips,
20 Sandbag Thrusters.
5 rounds as fast as possible.
Record your time.
Train hard!
100 Skips,
20 Sandbag Thrusters.
5 rounds as fast as possible.
Record your time.
Train hard!
Wednesday, December 18, 2013
How to make an injury not suck
If you are like most people, you are, unfortunately, likely to encounter an injury or major setback even if you live within your comfort zone. I can tell you this from my own personal experience since I've had my share of injures and setbacks. I wouldn't attribute any of these to being negligent with my training regimen, but, rather, to mere life circumstances. The reality is that we don't control everything around us. Although I've had the bad fortune of having had many bodily challenges including two Cesarean sections, a torn ACL, a broken foot (twice), a fractured hand, a torn wrist ligament (twice), and two head injuries (that must explain a lot about me... LOL), I have had the good fortune of recovering from all of them relatively quickly. Luckily the training I do helped me rehab these injuries and keep me sane while recovering. These setbacks occurred from life events that were not training related. In fact, if I hadn't been so strong from my training, these injuries would have truly sucked.
The major question is, how can we learn from our injuries? How can we get stronger regardless of our new limitations?
First off, focus on what you can do. This allows you to get extremely creative. Your mind set will shift from the negative to the positive as soon as you focus on the can do's. For example rather than dwelling on the fact that your knee is inflamed and now you have to stay away from squats of all kinds for a while, focus, instead, on all the amazing things you can improve. For example, it's time to get those pull-up numbers up. Or maybe one leg push-ups? You'd be best off going to someone who specializes in working around injuries to provide a fulfilling workout and to someone who has experience along with a good track record rehabilitating injuries.
Learn something new. After I tore my ACL I had to stop Krav Maga right away. However, instead of crying about it, I decided to research and learn how to rehabilitate my knee injury without following the commonly suggested ACL reconstructive surgery. Not everyone will nerd out like I did, after all this is my profession.
Pick up a new hobby that enhances and exercises your mind. Spending time releasing tension in a different way from what you are used to can be a good change of pace for your psyche. Great options if your'e body needs to rest are: learning a new language, playing an instrument, taking an art class, sewing, and baking; the sky is truly the limit. Get your creative juices flowing stronger than ever and you won't be sorry.
Spend time helping someone else. Rather than sitting on the couch, feeling sorry for yourself, do your best to inspire or help someone in need. Helping others is the best way to get out of your own head. It's very easy to become self absorbed and play "the poor me" record during this time. Do yourself a favor and make a list of the positives. Then share this information with a good friend. Once you put a smile on someone else's face, you will find that you already feel stronger and studies show that a strong mind will promote faster healing!
Adjust your goals. Goal setting is key for recovering from an injury. When I tore my ACL, I worked on my pull-ups which became super strong. I don't think my pull-ups would be as polished as they are now if I hadn't gone through an ACL tear. Another example is that when I had a fracture in my hand, my one leg squats, which were very weak at the time, became very strong. I also became very empathetic to people with weak and painful wrists. This led to my coming up with all kinds of great ways to do push-ups with neutral wrists due to wrist and hand injuries of my own. As a coach, experiencing an array of injuries allows me to know first hand what it takes to get yourself through and to be empathetic to others. What a gift I tell myself! At the time I may have spoken some words that I wouldn't have said in front of my kids, but now I look at each of my injuries as a blessing in disguise. As a gift that was given to me to give me a lesson. To educate myself and pay it forward time after time. I have to admit that each injury I've had has had a positive ending. We obviously can't say this for all injuries.
Hopefully this blog post sheds some light on how to make an injury not suck so much!
Now focus on being patient, allowing your set back or injury to heal properly, while strengthening other areas!
Feel free to share how you came back stronger in the comments below.
Happy Training!
The major question is, how can we learn from our injuries? How can we get stronger regardless of our new limitations?
First off, focus on what you can do. This allows you to get extremely creative. Your mind set will shift from the negative to the positive as soon as you focus on the can do's. For example rather than dwelling on the fact that your knee is inflamed and now you have to stay away from squats of all kinds for a while, focus, instead, on all the amazing things you can improve. For example, it's time to get those pull-up numbers up. Or maybe one leg push-ups? You'd be best off going to someone who specializes in working around injuries to provide a fulfilling workout and to someone who has experience along with a good track record rehabilitating injuries.
Learn something new. After I tore my ACL I had to stop Krav Maga right away. However, instead of crying about it, I decided to research and learn how to rehabilitate my knee injury without following the commonly suggested ACL reconstructive surgery. Not everyone will nerd out like I did, after all this is my profession.
Pick up a new hobby that enhances and exercises your mind. Spending time releasing tension in a different way from what you are used to can be a good change of pace for your psyche. Great options if your'e body needs to rest are: learning a new language, playing an instrument, taking an art class, sewing, and baking; the sky is truly the limit. Get your creative juices flowing stronger than ever and you won't be sorry.
Spend time helping someone else. Rather than sitting on the couch, feeling sorry for yourself, do your best to inspire or help someone in need. Helping others is the best way to get out of your own head. It's very easy to become self absorbed and play "the poor me" record during this time. Do yourself a favor and make a list of the positives. Then share this information with a good friend. Once you put a smile on someone else's face, you will find that you already feel stronger and studies show that a strong mind will promote faster healing!
Adjust your goals. Goal setting is key for recovering from an injury. When I tore my ACL, I worked on my pull-ups which became super strong. I don't think my pull-ups would be as polished as they are now if I hadn't gone through an ACL tear. Another example is that when I had a fracture in my hand, my one leg squats, which were very weak at the time, became very strong. I also became very empathetic to people with weak and painful wrists. This led to my coming up with all kinds of great ways to do push-ups with neutral wrists due to wrist and hand injuries of my own. As a coach, experiencing an array of injuries allows me to know first hand what it takes to get yourself through and to be empathetic to others. What a gift I tell myself! At the time I may have spoken some words that I wouldn't have said in front of my kids, but now I look at each of my injuries as a blessing in disguise. As a gift that was given to me to give me a lesson. To educate myself and pay it forward time after time. I have to admit that each injury I've had has had a positive ending. We obviously can't say this for all injuries.
Hopefully this blog post sheds some light on how to make an injury not suck so much!
Now focus on being patient, allowing your set back or injury to heal properly, while strengthening other areas!
Feel free to share how you came back stronger in the comments below.
Happy Training!
Friday, December 13, 2013
Todays Workout - Skipping Around
200 Skips,
20 Sandbag Back Squats,
200 Skips,
20 Sandbag Overhead Presses,
200 Skips,
20 Sandbag Back Squats,
200 Skips,
20 Sandbag Overhead Presses,
200 Skips,
20 Sandbag Back Squats,
200 Skips,
20 Sandbag Overhead Presses.
Complete as fast as you can.
Record your time.
Train hard!
20 Sandbag Back Squats,
200 Skips,
20 Sandbag Overhead Presses,
200 Skips,
20 Sandbag Back Squats,
200 Skips,
20 Sandbag Overhead Presses,
200 Skips,
20 Sandbag Back Squats,
200 Skips,
20 Sandbag Overhead Presses.
Complete as fast as you can.
Record your time.
Train hard!
Tuesday, November 12, 2013
Saturday, November 9, 2013
Todays Workout - A little bit of everything!
100 Skips,
10 Push Ups,
10 Sandbag Deadlifts,
5 Pull Ups,
5 Toes-to-Bar.
Complete 10 rounds as fast as possible.
Record your score.
Train hard!
10 Push Ups,
10 Sandbag Deadlifts,
5 Pull Ups,
5 Toes-to-Bar.
Complete 10 rounds as fast as possible.
Record your score.
Train hard!
Thursday, November 7, 2013
Optimizing Muscle Building and Diet - A Guest Post by Examine.Com
I regularly get emails from people asking about specific dietary practices when trying to build muscle. Well, I asked the guys at Examine.Com to share their most current knowledge on the topic - here it is!
To ensure optimum muscle growth, a caloric excess is vital. Theoretically, it is possible to build muscle on a mild caloric deficit, but an excess makes the process go much smoother. It doesn�t matter where your calories come from, assuming you�ve hit your protein targets, but �healthier� food tends to be the better option.
Protein targets are in the range of 1.5-2.2g per kilogram of bodyweight (.7-1g per pound) for non-obese people. If you are obese, calculate your protein needs based on your height, while substituting an overweight or normal BMI to avoid the overconsumption of protein. Too much protein isn�t a bad thing from a health standpoint, but it is unnecessary.
Pre-workout nutrition
Regardless of what you eat during the day, you should aim to exert maximal power during your workout. A pre-workout meal, snack or supplement protocol is essential for hitting that max.
When determining your ideal pre-workout nutrition, keep in mind:
Fatty acids are not an important part of pre-workout nutrition. If you have stomach issues, take care to determine the best way to consume protein before your workout. Everyone is different, but a good way to determine your ideal protocol is:
Optimizing Muscle Building and Diet
To ensure optimum muscle growth, a caloric excess is vital. Theoretically, it is possible to build muscle on a mild caloric deficit, but an excess makes the process go much smoother. It doesn�t matter where your calories come from, assuming you�ve hit your protein targets, but �healthier� food tends to be the better option.
Protein targets are in the range of 1.5-2.2g per kilogram of bodyweight (.7-1g per pound) for non-obese people. If you are obese, calculate your protein needs based on your height, while substituting an overweight or normal BMI to avoid the overconsumption of protein. Too much protein isn�t a bad thing from a health standpoint, but it is unnecessary.
Pre-workout nutrition
Regardless of what you eat during the day, you should aim to exert maximal power during your workout. A pre-workout meal, snack or supplement protocol is essential for hitting that max.
When determining your ideal pre-workout nutrition, keep in mind:
- Carbohydrates, protein and creatine should be present in your blood, in elevated levels, during your workout.
- Take care to avoid upsetting your stomach or inducing nausea, as this will impede your workout.
Fatty acids are not an important part of pre-workout nutrition. If you have stomach issues, take care to determine the best way to consume protein before your workout. Everyone is different, but a good way to determine your ideal protocol is:
- Take about half of your sugar before your workout (Gatorade is a great option), and sip on the rest during your workout.
- If sugar didn�t cause any stomach issues, add a little bit of protein (about 6-12 grams) to your pre-workout mix. If Gatorade and protein taste awful to you, consider swapping it for table sugar or blending fruit into the protein.
- If step 2 causes stomach problems, consider experimenting with isolated BCAAs or hydrolyzed protein sources. They are easier to digest.
- Once you have a mixture of glucose and amino acids that works for you, use the same mix for a week and track your performance. If performance is good, increase your dosage and continue tracking your performance.
- Eventually, increasing your dosage will not improve your workouts or your recovery. When that happens, record your ideal mix. Congratulations, you have determined your ideal pre-workout shake.
................................
If you want to learn more about supplementation and stay up to date with the very latest research then I can highly recommend the Examine.Com Supplement Goals Reference Guide - a huge, evidence based reference that tells you exactly what the research says about hundreds of supplements. And all this without any marketing hype or spin. Plus, until Midnight Friday you can get it for $10 off.
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