Video Killed the Radio Star

Some of you may remember that old song by the Buggles, if not Google it. Technology marks progression, we adapt and change however as is apparent in today’s America not all change and adaptation is good.

What happened? What happened to people and families going out side? What happened to people enjoying the satisfaction of learning a skill that takes hard work and dedication. Yes I’m talking about video games replacing play, family time, and participation in athletics.  Statistically speaking Americans are in general, fatter, less healthy, less happy, and more stressed out. Even more horrific is the rate at which American children are becoming obese, that is entirely unacceptable and irresponsible.  And now we buy video games to play and work out.

I challenge anyone to put down the Xbox, the Wii, the Playstation and go try something. Go to the climbing gym, ride your bike, go hiking, go fishing, skateboard, ski, snowshoe, sled, go to an amusement park -even the games there take more actual skill than a video game to participate in, then tell me if it doesn’t feel good. Maybe you’ll want to be better, maybe you’ll practice, or if you have kids maybe you’ll find you actually enjoy playing with them.

The mythical thing people are always reaching for, trying to buy, feel, experience requires hard work. Maybe that is it Americans don’t remember what it means to work hard. Most Americans log a lot of hours at work and make excuses that they have to work and don’t have time to exercise and eat well, honestly the healthier you are the more focused and productive you are, take a healthy happy person and they can achieve more in 4 hours than many can in 8.  It’s an excuse, try this: take all those hours you shop for non-essentials, surf the net, take two showers a day, play video games, down load music, watch TV and go exercise instead. Then go to the grocery store and buy healthy food for dinner and see what happens.

For all of you out there who already do all this hats off to you! You may make up only 10% of our population but I know you, train you, and am proud you are making the difference, someone has to.

2X BW Deadlift Revisited

Yep, I’m after it again.  Dan Johns words were delivered through my friend Mark, “you can’t even begin real training until you achieve a 2x BW deadlift”.  I know there are a lot of people who would argue that is either not true or not applicable to their sport (i.e. they can’t do it), needless to say I certainly was “inspired”.  So back in 2006 I took it upon myself to achieve the 2x BW DL and I did in April. Well time passed and an injury was gained and I haven’t been back to it.  After rehabing a nasty adductor, hamstring, SI injury from a ski fall I’m once again inspired.  BTW did I mention that for some crazy ass reason I love deadlifting?  I do think that all the Olympic lifts are an honest measurement of an athlete’s fitness, but that’s just me.

Carolyn pulling #225, on Dec 9th looking for the magic #260 in a few of weeks.

Outside Article

There was an article in Outside magazine (November Issue) about Gym Jones. My friends who started the “gym” are amazing people.  Many people come away from there inspired, isn’t that what its all about? It’s so hard to have an original thought or idea, the human race and language have been around for a damn long time, as has athletic training.  So it’s not that what any of us do is “new” (if someone tells you that they are living in a dream world) really these days it’s the packaging and how genuinely the information is delivered;  it’s about finding what speaks to you, inspires you and hopefully how you can then translate it into something that inspires others.

My client Michael read the article in the airport during a lay over, some where to and from Chiacgo.  He came to my studio the next morning and announced he wanted to do “Tail Pipe”; this workout was spoken about in the article, apparently he is a sadist but he was inspired! Here are the results of that workout.  My husband and friend Nick tag teamed it as well that day.  Notice the after pictures below. Nick knows better than to hold it together he has crumbled in front of me so many times he could care less any more, John on the other hand did a damn good job of faking it then went into the house; later he admitted that he had to sit on the couch and stare into space for at least 45 minutes till the nausea subsided and he was again capable of  functioning  on a productive level.  Long live high intensity training!

Michael (aka MP) and Mark finishing Tail Pipe

Nick after Tail Pipe

John after Tail Pipe, hiding his pain.

Respect for your elders

I’m not going off on this one because I turn 40 soon, really it’s just something you realize more and more as you “mature” there are a lot of athletes who are still going hard in their 50’s, 60’s, 70’s and on; some gave up.  What many may not realize yet is that it does get harder, as much as I still believe in my mind I am 20, I have a very vivid memory of what I should “be able” to do and how “it should feel” ;  more and more I have to accept that that is changing.  Now don’t get me wrong.  I am turning 40 and I have a serious week of personal bests planned and during that week and I will try as hard as I can which is all I can ask of anyone at any given moment.  Most of my “people”, the people I train, are older than me and the workouts they will do are amazing, as is the shit they will take from me.  I say too bad for the people who quit; and RESPECT the hell out of every athlete you meet over the age of 50 that is still going hard, if you are younger than that you probably don’t yet know what it is going to take.

For example, my work of art inspired by complete failure on the 8th round of the Tabata Push Exam by my client David. He was 4 weeks post hernia surgery and his abdominals just gave out, he took it is stride, didn't ask for a "gimme" and faced the music again the following week. I admire that. ANd no he really did not try to use the hernia as an excuse even though it would have been an entirely reasonable one.

Everyone Passed

I began training in my own private space a few months ago now. It has been amazing, everyone has benefited from the unique environment and the focused efforts made by all who enter, evidenced by the board after 8 weeks of training to achieve a “PASS” on one or more entrance exams.  A few of us were going for broke to do all 7 in 8 weeks, we all got close. Two of us missed it by One.  I’m on my way to repeating the 2 X BW deadlift more on that later…

The original exams

The white board has immeasurable power over everyone, one friend put it best "It's public accountability" I like that. Step up or shut up.

Training sometimes hurts, last week.

Everyone has to work hard to Pass

Damn this thing is hard with no feet.

All Olympic lifts should be learned and practiced regularly, Terri working out her Dead Lift form.

Erika is tougher than nails, ring push ups beautifully executed!

On the way to passing Row Exam

Better get busy if you are doing the KB 1/3 Body Weight Exam

Rant #1

As a trainer I can at times be amazed by the misinformation or misunderstanding of the information in the world about fitness.  This quick little rant is about “loosing body fat” or getting “lean” and the well embraced myth that cardio is the only way to do so.

Once again…eat better+ eat less+ do more= a healthier therefore leaner you. You are what you eat is no joke people.

Just because the machine at the gym says you are in your “fat burning” zone doesn’t mean that you are and it doesn’t mean that going harder won’t burn fat too, in fact going harder will burn more because you are using more calories (energy) to fuel that activity.

Why is the prescription for overweight and obese people to do cardio?  They need to do something and often it is the safest way for them to get exercising again but it is NOT the means to the ultimate end in and of itself.

Here’s the quick and the dirty to getting healthier and despite yourself leaner!

• Eat quality fresh foods, lean meats, whole grains, fruits and vegetables (heard this one a thousand times)

• Avoid foods you are allergic to, don’t know what they are? a simple test can find out.

• Don’t eat late, don’t starve yourself and don’t binge eat.

• REDUCE STRESS, SLEEP! Excessive exercise with no rest is just as bad, you have a stress hormone called cortisol that your body makes when under STRESS, exercise, work, and life are stressful, too much or too high of cortisol levels means weight gain or really fat gain. When stress meant survival cortisol was our friend now a days stress is almost a constant and has very little to do with our actual survival.
• Exercise appropriately whether an athlete or not; train smart; yes do cardio but you need to strength train; circuit training is actually one of the best ways to boost your metabolism, your work load goes up, and if done right you use more of the muscle in the system, plus you are building muscle which in the long run requires more caloric energy to support (compared to FAT).
• If you are not sure how much of what to do when ask a professional who knows what they are doing. And do it right or it’s almost a waste of time.
• Engage yourself mentally and physically in your personal health and fitness daily for the rest of your life there is NO magic bullet it is just hard work.

Moab

Just returned from Moab, crack climbing and visiting friends, my companion for the trip my adorable Akita Soleme.

Entrance Exam

Yes my training space is private, only those who i invite can train with me; not to be elitist only to be highly selective, we are powerfully effected by those we are surrounded by. As a christening of the Compound all entrants have been given “entrance exams” to choose from. These are “tests” of fitness that challenge different aspects of one’s fitness, Strength, Endurance, and the ever elusive Power Endurance. The rules of the game are simple I have asked my people to pick an entrance exam to test for; we have 8 weeks to train them for this goal, a side from their others. Everyone has picked the exam that speaks to them, intrigues them, will challenge and benefit them in some way. Passing the exam will be measured in effort. The effect has been perfect, people are highly motivated and focused, some engaging in lively competition of the healthiest kind.

Read below for details:

2X BW Deadlift
2000m Row sub 8:00min; then improve on your time.
Pull up ladder, unassisted 8 – 1- 8 no more than 30 secs rest between sets
Tabata Push ups (8 rounds of course) rest period must be in the plank position with arms locked out
Kettle Bells: 1 rep with 1/3 BW (both sides if applicable) of the following; TGU, Swing Snatch, OH Squat, Dbl OH Press.
100 Club: 100 Push ups, 100 Sit Ups, 100 Pull ups, 100 Squats; broken up however you like, all reps must be complete for time with as little rest as possible.
Box Jumps; how many can you do in 60 secs, participants can choose between 18 and 24 inch box, each jump must be completed with a full stand on the box. Attempts will be recorded for the next 8 weeks, so far 29 on 24 inch; 31 on 18 inch.

If an exam is “passed” quickly, improvement is expected or another should be chosen, some are doing more than one (of course).

Road Kill

Motivated Youth, take notes. Anna gettin it done.

Team Workout!
“Road Kill”
50 Calories on the Airdyne + Ball Slams 14 or 18lb Med Ball
4 times through!; Ride your lungs out while partner goes for the glory on the ball slams, don’t be a slacker.

So you really thought it would be that easy, ha ha ha; Michael and Mark