10/31/2010

Off-day/Make-up day

Here's a great workout -- using a pumpkin!

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10/30/2010

Off-day/Make-up day

A 69 year old man after just 1 year of gymnastics training.

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10/29/2010 Workout

For time:

5 rope climbs
10 (5 x 2) 1 leg pistol squats
15 handstand push ups
20 pull ups
25 push ups
30 tuck jumps

Post results to comments.

Tuck jump

10/28/2010 Workout

Seven rounds for time of:

7 sumo-deadlift high-pulls @ 75 pounds
7 ring dips

If you use a significantly lighter weight for the sumo-deadlift high-pulls (e.g. medicine ball, chair, etc.), double the reps per round to 14.

Post results to comments.

The sumo-deadlift high-pull: "from shin to chin"

10/27/2010

Off-day/Make-up day

Testosterone Put to the Test - Dave Shiflett, The Wall Street Journal

"Do today's men need to man up?"

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10/26/2010 VKfit Class Workout

Three rounds for time of:

10 (5 x 2) 1-leg pistol squats
10 (5 x 2) lunges
10 (5 x 2) jumping lunges
5 squats
5 jump squats
5 burpees

Post results to comments.

The 1-leg pistol squat. Adding dumbbells, kettlebells or weighted vest or backpack are options to add more load.

10/25/2010 Workout

Skills workout

Practice one of the following skill exercises for 10 minutes:

• Kipping pull up
• Handstand
• Handstand push up
• L-sit
• Front, side, and rear plank

Hanging L-sit

Post results to comments.

10/24/2010

Off-day/Make-up day

61-year-old journalist James Fallows passes NFL conditioning test

"Le tout Washington DC is in a snarl about the standoff between Albert Haynesworth, the Redskins' hyper-talented defensive lineman, and Mike Shanahan, the new coach. Haynesworth, theoretically the most dominant player on the team but one who radiates Bad Attitude, skipped all off-season training sessions; Shanahan is either putting him in shape, or hazing him, by making him pass a 'conditioning test' before he can practice with the rest of the team. Haynesworth has now failed two or three straight times."

"But Lindsay Murphy, the Fox reporter, thought as I did that the Haynesworth test didn't sound so impossible."

Albert Haynesworth signed a seven-year, $100 million contract with the Washington Redskins on the first day of free agency, February 27, 2009. (Photo courtesy of The Atlantic Monthly Group)


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10/23/2010

Off-day/Make-up day

Body Building Grandma Ernestine Shepherd Bench Presses, Runs Marathons At 73

"She spends her days running, lifting weights and working out other senior citizens at the Union Memorial United Methodist Church in Baltimore."

"Her physique and abilities are obviously impressive, but even more so considering that she did not begin exercising until age 56."

ernestineshepherd.net

"I feel better than I did at 40."

”Being out of shape as we age truly is merely an option."

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10/22/2010 Workout

As many rounds as possible in 10 minutes of:

3 strict pull ups
5 push presses @ 95 pounds
7 knees to elbows

Push presses are shoulder presses from the rack position, but using a hip dip drive to throw the load upwards. For examples, go here. Utilizing the hip dip drive engages the legs and core musculature and enables more speed and power with heavier loads.

If you don't have access to weights, use the substitutions we discussed previously. If using a considerably lighter weight, then do 6 knees to elbows and 9 push presses.

Post results to comments.

Push presses with dumbbells

10/21/2010 Workout

Three rounds for time of:

15 hang power cleans @ 95 pounds
15 burpees

Hang power cleans start with the weight at your thigh, and then you dip drive it up to your shoulders to the rack position. Great tutorial video of hang power cleans here. If you don't have access to weights, use the substitutions we discussed previously. If using a lower weight object, then do full squat cleans as shown here.

Post results to comments.

The rack position

10/20/2010

Off-day/Make-up day

The Sickness-Wellness-Fitness Continuum, courtesy of CrossFit:


As explained to us from our friends at Ultimate CrossFit:

sickness < wellness < FITNESS

Those on the far left of this diagram tend to be sedentary and suffer from chronic disease. People who fall further to the right live and enjoy a more productive and fruitful life. Simple “wellness” isn’t enough; wellness equates to mediocrity. A balanced diet and workout regimen allows for optimal health & fitness and guards against sickness. If you are fit, you first have to get well before you can get sick. Fitness provides a margin of protection against sickness. We want to push as far to the right as possible.

The following quote goes well with this diagram:

“…we have NOT spent the last 65 million or so years finely honing our physiology to watch Oprah. Like it or not, we are the product of a very long process of adaptation to a harsh physical existence, and the past couple centuries of comparative ease and plenty are not enough time to change our genome. We humans are at our best when our existence mirrors, or at least simulates, the one we are still genetically adapted to live. And that is the purpose of exercise.”

~ Mark Rippetoe, CSCS, owner and general manager of Wichita Falls Athletic Club, CrossFit Wichita Falls, and Performance Sports Conditioning

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10/19/2010 VKfit Class Workout

For time:

50 overhead squats (OHS) w/ weighted PVC pipe
Bear crawl 1 length (15 yards)
50 sumo deadlift high pulls (SDHP) w/ 15 pound medicine ball
Crab walk 1 length

30 OHS
Bear crawl 1 length
30 SDHP
Crab walk 1 length

10 OHS
Bear crawl 1 length
10 SDHP
Crab walk 1 length

Post results to comments.

10/18/2010 Workout

For time:

1 arm floor to overhead while on 1 leg

30 left arm while on right leg
30 right arm while on left leg
30 right arm while on right leg
30 left arm while on left leg

Must remain on 1 leg throughout rep in order for it to count.

Rx'd weight is 30 pounds. Sub water bottle with water or sand, or a heavy hand tool if necessary.

Post results to comments.

1 arm floor to overhead while on 1 leg using kettlebells

10/17/2010

Off-day/Make-up day

Reminder of possible modifications and substitutions, part 2:

DEADLIFTS, CLEANS, PRESSES, ETC.
If you do not have access to a weight set, then improvise. Alternatives can be:

• Medicine ball
• Sand bag
• Rice bag
• Duffle bag filled with weight (sand, water, rocks, bricks, tools, etc)
• Gallon water or milk jug filled with sand or water
• Weighted bar
• Chair
• Child (seriously! I've used my own kids for my workouts)

If you use a significantly lighter weight, then you should also raise the number of reps accordingly.

The medicine balls and weighted bars used in class are available for you to purchase to use for your workouts at home for just $5.00 each. Proceeds go towards purchasing more equipment for the class.

PUSH UPS
If you are unable to get full range of motion (chest to floor, all the way to full arm extension), then decrease the leverage by doing push ups on a chair, couch, table, or counter. It is more important to have full range of motion than to do the push up off of the floor.

HANDSTAND PUSH UPS
If you are unable to do handstand push ups, practice doing handstand holds, either against the wall, or with feet elevated and body in the pike position, or with feet on the floor and body in the pike position. For a great tutorial on progressing to the handstand push up, go here.



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10/16/2010

Off-day/Make-up day

Reminder of possible modifications and substitutions, part 1:

PULL UPS
Unless specified as "dead hang pull ups" or "strict pull ups", all pull ups should be kipping. Forget what your high school PE teacher told you about not swinging while doing pull ups. If you want volume, power, and speed, and an ultimate all-body exercise, then you need to learn to kip. Good tutorial videos of kipping pull-ups can be found here and here.

If you are unable to do even kipping pull ups, you can do jumping pull ups, or pull ups using a retracting band. You can purchase fitness/exercise bands at any retailer. Or if you don't want to pay the money, just ask for an old tire tube from the local bike shop.

If you don't have access to a pull-up bar, here are some alternatives:

• Local park jungle gym
• Bar between 2 stacks of chairs
• Buddy pulls

Unless "chin ups" are specified, grip does not matter. Just get your chin over the bar (or chest to the bar) at the top, and full arm extension at the bottom.


DIPS
Unless specified, dips should be done on gymnastic rings. Alternatives would be using parallel bars, 2 chairs or tables (just make sure it can support your weight), 2 benches, or even narrow stair railings; ratio should be 3 stable support dips to 1 ring dip (i.e. if workout calls for 10 ring dips, or 10 dips, then this means 30 dips if on stationary supports).

Unless specified as "strict dips", all dips should also use kipping. Full range of motion is from arms at your armpits at the bottom to full arm extension at the top.

If you are unable to do a dip, then use one leg to push off from the floor (both legs if necessary), or use the exercise bands for assistance.



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10/15/2010 Workout

Seven rounds for time of:

7 deadlifts @ 95 pounds
7 push ups

Post time to comments.

Now that is modifying the deadlift with what you have available!

10/14/2010 Workout

Seven rounds for time of:

7 pull ups
7 front squats @ 65 pounds
7 ring dips

As usual, modify and sub as necessary, and note to comments.

Post time to comments.

10/13/2010

Article: You SUCK as a Man - Dr. Brian Sekula

"Ditch the elliptical. It just sucks. Besides, no self-respecting male that doesn’t suck would be caught dead on one." - - Dr. Brian Sekula

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10/12/2010 VKfit Class Workout

For time:

1) As many rounds of the progression below to cover 1 length (15 yards):

9 Medicine Ball (MB) swings
6 MB squat cleans
3 MB push press
1 MB push press broad jump

2) Count the number of rounds it takes to cover the 1 length, then do the same number of burpees with a hop over the medicine ball.

Post time to comments.

10/11/2010

Off-day/Make-up day

VKfit Workout Overview

Ideally, you should be resting 2 days per week. Whether you go 5 days on/2 days off, or 3 days on/1 day off/2 days on/1 day off, or any other combination, it doesn't matter. Just get in 2 days of rest every week. Otherwise, you will be overtraining your body, and the overload of stress will affect your sleep and immune system, which means you will be more susceptible to illness.

On the flip side, if you are not challenging yourself hard at least 3 days per week, then your body is in a state of decline. Redlining your body 3 days per week is the minimum for maintaining your current level of fitness. If you want to IMPROVE your fitness, then you need to increase that to 4 or 5 days per week (and your diet needs to match. More on diet next month, just in time for the holidays!). If you like, mix and match short and intense workouts with long endurance workouts. Just make sure you are making your body compete, whether it be for time, load, reps, score, etc.

For this blog, workouts will be posted on Sundays, Tuesdays (VKfit class), Thursdays, and Fridays; all else will be off-day/make-up days.

If this is not a rest day, you can use it as a make-up day and do a previous workout. Another option is to take a specific movement (e.g. push up, pull up, L-sit, etc.) - especially if it is something you are struggling with - and focus on the technique and form.

Compete!

10/10/2010 Workout

As many rounds as possible in 10 minutes of:

Broad Jump 20 yards (count number of jumps it takes to cover the distance)
*Pull ups
*Full body crunches (knees to elbows)

*Count the number of repetitions it takes to cover the distance, then do the same number of pull ups and then the same number of crunches. That constitutes one 'round'.

Post total rounds completed to comments.

10/08/2010 Workout

Three rounds for time of:

3 rope climbs
21 toes to bar
21 push ups
21 jumping lunges

If you don't have access to a climbing rope, use a climbing pole. Other alternatives would be using a towel over a pull-up bar, or buddy pulls (sub 5 reps per 1 climb).

Post time to comments.

For bonus points, use a weighted backpack or vest.

10/07/2010 Workout

95 pound clean and jerk, 30 reps for time.

Substitute medicine ball, sand bag, rice bag, chair, child, etc. as a weight. Just note type and load to comments. Take the weight from the floor to overhead 30 times as fast as possible. If using a light weight, do 50 reps for time.

Post load, type, and time to comments.

Improvising: Doing clean and jerks with weighted ammo boxes.

10/06/2010

Article: The Hidden Benefits of Exercise - The Wall Street Journal


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10/05/2010 VKfit Class Workout

As many rounds as possible in 5 minutes of

5 pull ups
10 push ups
15 squats

Post results to comments.

10/04/2010 Workout

Three rounds for time of:

Sprint 100 meters
30x Superman back extensions
30x Jackknife situps

For an example of how to do Superman back extensions, go here.
For an example of how to do Jackknife situps, go here.

10/01/2010 Workout

Strict Pull Ups, 3 x max reps (3 min rest).

Find max standing vertical jump (minimum 10 attempts).

Post results to comments.