Person A // Person B
- Square horse // Buddy pulls
- Front bridge // Lateral hops
- Wall sit // Dips
Here's a link to a handy-dandy online Tabata timer. For this workout, we will be doing 24 total rounds.
Post results to comments.
Wall sit
links
Tuesday, November 9, 2010
11/09/2010 VKfit Class Workout
As many reps as possible of the following:
Person A // Person B
Here's a link to a handy-dandy online Tabata timer. For this workout, we will be doing 24 total rounds.
Post results to comments.
Wall sit
Person A // Person B
Here's a link to a handy-dandy online Tabata timer. For this workout, we will be doing 24 total rounds.
Post results to comments.
Wall sit
Monday, November 8, 2010
11/08/2010 Workout
1) Handstand push ups for max reps in 5 minutes.
If you can't do handstand push ups, then do handstand holds for 5 minutes and note the total amount of time you're able to hold the handstand (Must hold the handstand for a minimum of 4 seconds for it to count).
2) For time:
Run a set of lines on a basketball court while carrying a load of at least 40 pounds.
If you're not familiar with "running lines" on a basketball court, start from the baseline, run to the free throw line and back to the starting baseline; then run to the half-court line and back (to the baseline); then run to the free throw line on the other end of the court and back; then finally run to the other baseline and back.
Post results for both parts to comments.
Diagram courtesy of Ty Chiu.
If you can't do handstand push ups, then do handstand holds for 5 minutes and note the total amount of time you're able to hold the handstand (Must hold the handstand for a minimum of 4 seconds for it to count).
2) For time:
Run a set of lines on a basketball court while carrying a load of at least 40 pounds.
If you're not familiar with "running lines" on a basketball court, start from the baseline, run to the free throw line and back to the starting baseline; then run to the half-court line and back (to the baseline); then run to the free throw line on the other end of the court and back; then finally run to the other baseline and back.
Post results for both parts to comments.
Diagram courtesy of Ty Chiu.Sunday, November 7, 2010
11/07/2010
Off-day/Make-up day
WHY WHAT YOU EAT MATTERS, Part 1
I'm sure you've heard it before: "You are what you eat."
Simply speaking, if you take a Ferrari engine and try to run it on pour quality fuel, you'll not only get poor performance out of your Ferrari, you'll actually destroy the engine. While the human body is an amazing engine in itself, able to withstand and heal from years of abuse and neglect, it does basically reap what it sows in terms of what is put in it and what it runs on.
That said, what is a good diet, especially when it comes to performance? What should you eat considering all the various diets out there?
I will share with you what has worked for me over the 15+ years I've been studying dietary intake.
First off, I would encourage you to change your mindset about food and eating. It doesn't have to be mundane and boring, but you need to think of it as fueling your body rather than just feeding it. Eating then becomes a means towards reaching a goal rather than fulfilling a biological or emotional urge, which usually results in grabbing and consuming whatever is available, healthy or not (most likely not).
Before we delve into actually what to eat in part 2, I'd like you to really chew on that last bit (no pun intended). What is your goal or purpose to fueling your body? What do you ultimately hope to achieve? Once you've established that, then you're ready to develop an actual diet plan.
Post thoughts to comments.
WHY WHAT YOU EAT MATTERS, Part 1
I'm sure you've heard it before: "You are what you eat."
Simply speaking, if you take a Ferrari engine and try to run it on pour quality fuel, you'll not only get poor performance out of your Ferrari, you'll actually destroy the engine. While the human body is an amazing engine in itself, able to withstand and heal from years of abuse and neglect, it does basically reap what it sows in terms of what is put in it and what it runs on.
That said, what is a good diet, especially when it comes to performance? What should you eat considering all the various diets out there?
I will share with you what has worked for me over the 15+ years I've been studying dietary intake.
First off, I would encourage you to change your mindset about food and eating. It doesn't have to be mundane and boring, but you need to think of it as fueling your body rather than just feeding it. Eating then becomes a means towards reaching a goal rather than fulfilling a biological or emotional urge, which usually results in grabbing and consuming whatever is available, healthy or not (most likely not).
Before we delve into actually what to eat in part 2, I'd like you to really chew on that last bit (no pun intended). What is your goal or purpose to fueling your body? What do you ultimately hope to achieve? Once you've established that, then you're ready to develop an actual diet plan.
Post thoughts to comments.
Saturday, November 6, 2010
11/06/2010
Off-day/Make-up day
Gluten: What You Don't Know Might Kill You - Mark Hyman, MD; The Huffington Post
"...eating a nice dark, crunchy slice of whole wheat bread--how could that be bad for you?"
Post thoughts to comments.
Photo courtesy of Emily Carlin
Gluten: What You Don't Know Might Kill You - Mark Hyman, MD; The Huffington Post
"...eating a nice dark, crunchy slice of whole wheat bread--how could that be bad for you?"
Post thoughts to comments.
Photo courtesy of Emily CarlinFriday, November 5, 2010
11/05/2010 Workout
Do the following with a minimum amount of breaks:
50 pull ups
50 push presses w/ 45 pound bar
50 sumo-deadlift high-pulls w/ 45 pound bar
50 push ups
Note the number of breaks you need in order to finish the protocol.
Post results to comments.
The “Up” position of the push-up – notice the arms are straight and the back, buttocks, and legs are in line. Head is up.
The “Down” position of the push-up – notice the arms form right angles and the back, buttocks, and legs are in line. Head is up.
50 pull ups
50 push presses w/ 45 pound bar
50 sumo-deadlift high-pulls w/ 45 pound bar
50 push ups
Note the number of breaks you need in order to finish the protocol.
Post results to comments.
The “Up” position of the push-up – notice the arms are straight and the back, buttocks, and legs are in line. Head is up.The “Down” position of the push-up – notice the arms form right angles and the back, buttocks, and legs are in line. Head is up.
Thursday, November 4, 2010
11/04/2010 Workout
As many rounds as possible in 10 minutes of the following:
10 buddy pulls or supine pull ups
20 sit ups
30 wallballs (12 pound medicine ball with target 24" above maximum reach)
40 overhead squats with weighted PVC pipe
Post results to comments.
10 buddy pulls or supine pull ups
20 sit ups
30 wallballs (12 pound medicine ball with target 24" above maximum reach)
40 overhead squats with weighted PVC pipe
Post results to comments.
Wednesday, November 3, 2010
11/03/2010
Off-day/Make-up day
WHY TIME MATTERS
Here's a quick physics lesson on why we need to be concerned about the time domains with our workouts. Bottom line, we are looking for POWER output.
By definition, Work (W) is Force (F) over a given Distance (d):
So to pick your body up off of the floor is work. A person who "lifts weights" in the normal sense of the term is doing work. There is no time variable here. Just the force necessary to move a mass over a distance. So someone who does 100 pull ups in 3:00 does the same amount of work as someone who weighs the same and does 100 pull ups over the course of 10 hours.
Power (P), on the other hand, is defined as Work (W) over Time (t):
Introducing time into the equation (no pun intended) changes everything. Someone who does 100 pull ups in 3:00 has a tremendous amount of Power compared to the person of the same weight who takes 10 hours to do those same 100 pull ups. Simply put, take any exercise, do it in less time, and you're generating more power. That is why there is almost always a time variable, whether in total time, or total reps and/or rounds in a given amount of time.
In physical terms, the bodybuilder lifts heavy weights to build big muscles. That is his singular focus when he works out. He lifts a certain amount of weight slowly, isolating muscles, to ensure maximum contraction of the muscle fibers which ultimately results in greater muscular growth.
The athlete, however, trains his entire body at once (how many basketball players practice only shooting with their arms, or only with their legs), and is focused on explosiveness, which is another way of doing loaded movements quickly.
Bottom line, if you want big muscles, and only big muscles, then train like a bodybuilder. Isolate your body; lift slowly and purposely.
But if you want to be a dynamic athlete, if you want explosiveness, then train like an athlete. Do full body workouts. Focus on speed and quickness as well as load. Compete. You may get big, strong muscles, but they will be a secondary result of your training. More importantly, you will be able to run faster, change directions more quickly, jump higher, and move more weight. The muscle you gain will be practical and efficient, not just aesthetic.
WHY TIME MATTERS
Here's a quick physics lesson on why we need to be concerned about the time domains with our workouts. Bottom line, we are looking for POWER output.
By definition, Work (W) is Force (F) over a given Distance (d):
So to pick your body up off of the floor is work. A person who "lifts weights" in the normal sense of the term is doing work. There is no time variable here. Just the force necessary to move a mass over a distance. So someone who does 100 pull ups in 3:00 does the same amount of work as someone who weighs the same and does 100 pull ups over the course of 10 hours.
Power (P), on the other hand, is defined as Work (W) over Time (t):
Introducing time into the equation (no pun intended) changes everything. Someone who does 100 pull ups in 3:00 has a tremendous amount of Power compared to the person of the same weight who takes 10 hours to do those same 100 pull ups. Simply put, take any exercise, do it in less time, and you're generating more power. That is why there is almost always a time variable, whether in total time, or total reps and/or rounds in a given amount of time.
In physical terms, the bodybuilder lifts heavy weights to build big muscles. That is his singular focus when he works out. He lifts a certain amount of weight slowly, isolating muscles, to ensure maximum contraction of the muscle fibers which ultimately results in greater muscular growth.
The athlete, however, trains his entire body at once (how many basketball players practice only shooting with their arms, or only with their legs), and is focused on explosiveness, which is another way of doing loaded movements quickly.
Bottom line, if you want big muscles, and only big muscles, then train like a bodybuilder. Isolate your body; lift slowly and purposely.
But if you want to be a dynamic athlete, if you want explosiveness, then train like an athlete. Do full body workouts. Focus on speed and quickness as well as load. Compete. You may get big, strong muscles, but they will be a secondary result of your training. More importantly, you will be able to run faster, change directions more quickly, jump higher, and move more weight. The muscle you gain will be practical and efficient, not just aesthetic.
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