No gym over the holidays...what to do?

Sticking to a fitness routine "this-time-of-year" can be challenging. 

Here are a few simple, yet challenging workouts that require little to no equipment and limited space.

WORKOUT 1
Set 1: 50 reps of each movement then 90 seconds rest
Set 2: 40 reps of each movement then 75 seconds rest
Set 3: 30 reps of each movement then 60 seconds rest
Set 4: 20 reps of each movement then 45 seconds rest
Set 5: 10 reps of each movement then done

• Lunges
• Push ups
• Sit-ups
• Skip rope revolutions

WORKOUT 2
5 rounds for time

• 50 air squats
• 100 skip rope

WORKOUT 3
21 reps of each followed by,
15 reps of each followed by,
9 reps of each

• Thrusters (use broom or ski poles or x mas tree)
• Push ups

WORKOUT 4
"twelve days of xmas"

1. Bear crawl (10 yards)
2. Push ups
3. Sit-ups
4. Burpees
5. Jumping jacks
6. Walking lunges
7. Air squats
8. Flutter kicks
9. Thrusters (use broom or ski poles or back pack)
10. Mountain climbers
11. SDHP (use broom or ski poles or back pack)
12. Double under's

 ***the workout is performed like the song.
First set is 1 bear crawl,
second set is 2 push ups and 1 bear crawl,
third set is 3 sit-ups and 2 push ups and 1 bear crawl...and so on until all 12 sets are completed.

Enjoy the holidays, and have some fun.

Fitness is fun

My brother came up for a visit and we had the opportunity to talk about fitness and re visit some old memories.  As kids we were always active either with sports, building secret forts in the woods or running around with the neighbour kids .  We never worried about getting in a workout because everything we did was functional and fun.

As adults we forgot how much fun playing is and how much it will benefit our health and wellness.

Next time you get bored with a workout, change things up and get creative:

• get outside, 
• climb a tree, 
• have a scavenger hunt, 
• swing on the monkey bars,
• play in a puddle,
• roll down a hill,
• don't even think of acting your age. LOL!

Vacation workouts - no excuses

Recently my girlfriend an I traveled to Mexico for 10 days.  While on vacation our workouts were subject to equipment and space. 

The beach is a beautiful area to relax and a great opportunity to practicing some skills:

• handstands
• push ups
• air squats
• pistol squats
• running technique
• swimming technique

We stayed the first 4 days in a condo that had a small gym.  We were fortunate that their was an old rusty olympic bar, some dumbbells and some open space.  Our workouts were:

WOD 1:
5 rounds of heavy deadlifts
followed by, the following movements for time:
10 dumbbell snatches 55 lbs
400 m run
10 dumbbell snatches 55 lbs
800 m run
10 dumbbell snatches 55 lbs
1 mile run
score:
Keith 19:56
Kelly 22:37

WOD 2:
25 Back squats 135 lbs
50 double unders
25 Front squats 95 lbs
50 double unders
25 Overhead squats 65 lbs
50 double unders
score:
Kelly 9:15
Keith 10:12





WOD 3:
"Lynne"
5 rounds of max reps of:
Body weight bench press
Pull up
2 minutes rest
score
6-12,5-8,5-8,5-8,3-8 @185#

These workouts were fun and helped us maintain our fitness while away.

The last half of the trip we visited the local CrossFit gym for some great workouts.


"Never let equipment or space be a limiting factor to a good workout. " 

Is age a limiting factor?

My client demographic seems to be aging,  a majority of my clients are over the age of 50.

This age group continues to impress me in many ways:

• Their work ethic is amazing
• Their  passion to learn proper technique is impressive
• Their goals and dreams remain strong

This age group has taught me so much about mortality, goal setting, longevity and how to maintain a youthful outlook on life.

Most days I feel as though I learn more from my over 50 clients then they learn from me.

I would like to share a quick story that impressed me greatly:

Today's workout included a 1 RM deadlift.

Before the workout started one of my clients said "I'm gonna deadlift 200 lbs today" ...keep in mind that his previous best was 155 lbs for 5 reps with a body weight of 165 lbs at age 64.

Ted 200 lb deadlift 1 RM

Let's say that I was a bit skeptical at first so we slowly worked up to his previous best lift and then added small increments to the load.  While I observed his form with a "hawk eye".  If there had been any poor technique we would have stopped.

Here is how it went:

165 x 3...then 175 x 3...then 185 x 3...195 x 2 then came 200 x 1

Great job Ted!!  Keep up the good work.

Ted most definitely has not allowed age to be his limiting factor.

Personal Programming Calendar - August 2011

"Action expresses priorities." 

- Mohandas Gandhi

My training schedule continues to be focused on lighter loads, increased metabolic conditioning and increased mobility.  This schedule allows for golf to remain a priority. 

August goals include:

• Free standing handstands
• Row 5K sub 20 minutes
• Break 80 @SVGCC

August

2011

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	2	3	4	5	6	7
			“Annie” 1 RM FS	“Daniel”	Rest	“Barbara”
8	9	10	11	12	13	14
“Nancy”	3 rds: 15-9-6 Ring dips F Squat 135# Double unders	Rest	OHS 5x5 3 rds: 500 M Row 2 min rest	5 rds: 400 M run 6 HSPU	“Jackie”	Rest
15	16	17	18	19	20	21
5 K Row	21-15-9 Cleans 115# Pull ups	1 mile run 50 Squats 50 Push press 95# 1 mile run	Rest	5 rds: 2 muscle ups 12 burpees	3 rds: 12 DL BW 400 M run	4 rds: 30 pushups 20 crunches 10 thrusters 95# 500 M row
22	23	24	25	26	27	28
Rest	5,4,3,2,1 Back Squats	5 rds: 21 box jumps 1000 M row	3 rds: 30 snatch 75# 400 M run 30 pull ups	Rest	2000 M row rest 2 min 1000 M row rest 1 min 500 M row	7 rds: 30 sec DL 30 sec Burpee one min rest record reps
29	30	31
30-20-10-5 Du Crunches Deadlift 135#	“Cindy”	Rest

Notes

Rest Days Golf 18 holes/practice Focus on Hamstrings and lower back mobility

Nutrition Paleo/Zone some dairy fish oil protein powder

No equipment...roll the dice for some creative workouts

Body weight exercises are a fantastic way to tone muscle, burn fat and even elevate the heart rate.  With a bit of imagination and some motivation there are endless body weight combinations that are sure to produce fantastic results.

Try this mix up game for a fun workout.

You will need a pen, a die and some paper.

Write out the following on small pieces of paper and create 3 piles:

1. (first pile) Body weight movements
2. (second pile) Repetitions ranges that you are comfortable with (i.e between 1 and 100)
3. (third pile) Number of sets that you are comfortable with (i.e between 1 and 10)

Next roll a die, the number on the die will determine the number of body weight movements picked from the first pile.  This will make up the movements and order of the workout.

Roll the die for each movement selected to determine the number of repetitions.

Next pick from the last pile to determine the number of times you will complete each circuit.  Put it all together and you have a creative, new body weight workout.



Some examples of body weight movements:

Crab walk

• Push ups
• Squats
• Lunges
• Sit ups 
• Jumping jacks
• Jumping squats
• Burpees
• Bear crawl
• Crab walk
• Butt kickers



Bear crawl




•  

Burpees

The list of body weight movements is endless and so are the workouts.  Be creative and have fun.

Product review: The Human Trainer

Today I was given the opportunity to test out a new suspension trainer called "The Human Trainer".  This product is a dual anchor suspension trainer that comes complete with the following:

• 2 main straps
• 2 door anchors
• 2 standard handles
• 2 foot craddles
• 1 manual
• 1 dvd

The dual anchor points allow The Human Trainer to be a great suspension trainer as well as a good gym ring substitute.  All the components are separate which allow an easy and cost effective way to replace parts if needed.  The foam handles are comfortable and feel durable.

Handle attachment

One of the drawbacks of The Human Trainer is the lack of programming included with the package...but I hear that the guys are working on that.

Here I tested out the durability of the human trainer with a workout that included weighted dips...

If you are looking to demo this product or to purchase contact the Fitness experts at Fitness Town.

Personal fitness programming for July

Now that July is here, its time to put a stronger focus on my golf game.

My fitness programming will be based on lower weight and higher reps.

More mobility work to maintain superior flexibility.

JULY: 2011 (mobility and speed)

DAY	TRAINING	GOLF
Monday	Mobility WOD Golf specific training	Golf 18 holes
Tuesday	Metabolic training Mid – Long distance Low – Mid intensity	Golf 18 holes
Wednesday	Gymnastics Weight lifting Mid – high intensity Low – mid volume	Golf 18 holes or Driving range irons & woods
Thursday	Metabolic training Gymnastics Weight lifting	Putting practice
Friday	Rest Day	Chipping practice
Saturday	Weight lifting High volume Low intensity	Irons and Wedges
Sunday	Crossfit.com WOD	Varied

5K Row - part 3 - One step closer to my goal

Today I revisited my 5K rowing goal...

5K Row 20:28.9

This was my 3rd attempt at a sub 20 minute 5K, fell short by 28 seconds :(  Although this has been a struggle; my technique and metabolic conditioning continues to improve month after month and the 5k has been a great benchmark.

• Attempt #1:  23:25 -February 10th, 2011

****note purchased a Concept 2 model C in April and began training at home.

• Attempt#2:   21:47 -May 9th, 2011

• Attempt#3: 20:28 - June 28th, 2011

...next attempt in late July.

TRX Strength Workout June 23 2011 - Abducted Lunge

Today we addressed some issues with the Air Squat.  Some athletes had issues maintaining the lumbar curve at the bottom of the squat and others had some strength issues while breaking parallel.  Not enough strength to stand back to the upright position.  We used the TRX to support the body and soon increased depth and stability in the air squat became apparent...let's just say they have some homework :)

As a bonus...some of the athletes had their first attempt at the TRX 40/40 Challenge.  This challenge is to perform two movements unbroken for maximum reps: TRX Low row and TRX Atomic pushups...We did a variation on this test by performing 30 TRX low rows and 30 TRX Atomic push ups for time.

The best time was 2:50...Nice work Chis :)



the workout went as follows:

Air Squat

Squat/Rows

Golfer Series Chest opener

Side Lunge

Wall slides

Lunge I-T-Y

Lower body: 2 rounds:

TRX reverse lunge	12 reps
TRX abducted lunge	12 reps
TRX Low row plank	20 on 10 off x 3
TRX Front squat	12 reps
TRX Sprinter’s start	20 seconds/leg

TRX abducted lunge

Upper body: 2 rounds

TRX Pull ups	12
TRX biceps curl	8 reps ea
TRX Triceps extension	12
TRX Power pull	20 seconds

Core: 1 round:

TRX Chest press plank	10 on 5 off x 3
TRX Atomic pushups	12 reps
TRX Pike	12 reps

Cool down/ stretch:

TRX lower back stretch

TRX figure four stretch

Chest stretch

90/90 Stretch Forward fold

TRX Strength Workout June 18 2011 - TRX Overhead Squat

June is strength month.

In class we are playing with controlled isolation movements and single hand/single leg stability. 

One of our most challenging movements has been the TRX overhead squat.  The difficulty of this movement is due to it's simplicity and ability to reverse much of our daily life posture imbalances created from hours spent in a seated position.

This movement is fantastic for opening up the thoracic spine, increasing shoulder stability and preparing the body to carry a load overhead.  





TRX Overhead Squat:

• Start in a standing position
• Hands gripping the foot craddles
• raise the hands straight overhead
• lock out the elbows
• the goal is to have the shoulders behind the ears (EVENTUALLY)
• maintain tension on the TRX though the movement (NO SLACK)
• maintain lumbar curve
• keep weight on the heels
• drop the hips back into a proper squat
• pull back with the scapula and rear delts
• avoid the shoulders falling forward
• repeat as perscribed
• TAKE TIME WITH THIS MOVEMENT AND LISTEN TO YOUR BODY!
• you will get better over time...

June 18th TRX Strength workout

Lower body: 2 rounds:

TRX Hip drive	12 reps
TRX Overhead Squat	12 reps
TRX Reverse fly’s T-Y-I	6 each
TRX Single leg squat	6 each
TRX Skaters	20 seconds

Upper body: 2 rounds

TRX Pull ups	12
TRX bicep curls single hand	8 reps ea
TRX Triceps extension	12
TRX Power pull w/squat	20 seconds

Core: 1 round:

TRX Chest press plank	10 on 5 off x 3
TRX Single leg knees to elbow	6 reps each
TRX Pike	20 seconds

Personal fitness programming for June

In May I posted my workout programming which included CrossFit training, golf specific work and golf.  May's programming helped me post some faster CrossFit times, increase mobility and cut a few strokes off my game.

In June my goal is to increase muscle mass and increase strength while maintaining mobility and endurance. 

To keep with the CrossFit philosophy of constantly varied, high intensity functional movements, none of the workout are planned with specifics.  The programming is organized in the following order to balance the activities and goals that I have set out for myself.

JUNE: 2011

DAY	TRAINING	GOLF
Monday	Rowing: short time trials (250M – 1000M) Mobility work Golf specific training	Golf 18 holes
Tuesday	Benchmark “Girl” WOD	Golf 18 holes
Wednesday	Olympic lifting: Clean, Snatch, Presses,	Golf 18 holes or Driving range irons & woods
Thursday	Power lifting: Bench, Deadlift, Squat	Putting practice
Friday	Hypertrophy training	Chipping practice
Saturday	Rest day TRX Mobility work	Varied
Sunday	Crossfit.com WOD	Varied

"Every ceiling, when reached, becomes a floor, upon which one walks as a matter of course and prescriptive right."
Aldous Huxley