Evolving Fitness

As I work everyday with our own crossfit community, it always amazes me the compleities within the seemingly basic concept of fitness. This is only made more complicated when you speak to other "searchers" ( a term I have give to all if us who are looking for the holy Grail of fitness), troops in afganistan, fire fighters, and executives. I talk to as many people, as often as I can about their needs and perspectives about fitness. Crossfit answers many questions in it's present for, but it is the community's aknowledgement that it is an evolving model that is it's true gift

Public Apology

Just wanted to publicly apology to a certain Navy troop in Afghanistan.  Without thinking I used a non blacked out picture without his permission, and that was stupid.

so in his honor

"EOD Sacrifice"

45s side plank right side

continuous with 15 burpees

45s side plank left side

x4

increasing dumbbells: start at 25's to 6rm for the complex then do 2 more sets at that weight

single upright row 1 of each plus 1 double x 6

front lunges 6ea

reverse lunges 6ea

curl+press 6

squats 6

At the start of each min run  30 yards down and back + 12 jump lunges with 20# db's x 10

Squat technique

Loved this graphic, I apologize to my fellow affiliate owner who posted it, I can't remember where I found it, let me know it's yours and I will give you credit

Why I love the deadlift

The deadlift perfectly personifies my method of sports conditioning.  There is no gimmicks, you can’t do it half way, you make the lift or you don’t.

In the age of agility ladders, and endless sprint drills, the fact still remains that without proper strength, there isn’t enough power to move the athlete faster.

I am aware this isn’t sexy, strength takes hard work and effort, not just hopping around some cones, and running ridiculously complex patterns in agility ladders.  Blood sweat and tears in most cases.

This is why most young athletes, that are exposed to gimmick filled programs, never get faster, or better at their sport, because they never build the base of strength to support the sprinting

10th Cav

From an email from Todd, a soilder in the 10th cav, we write this little gem

Section 1:

3 way plank 30 s (side front side)
Overhead walking lunges 45# plate 20 steps
X4

Section 2

Burpee broad jumps 10
L sit pull ups x 5
X 5 for time

Section 3

Deadlift bw x 12
Chest slap push ups x 12
X 4 for time

Had to share this article

This article: http://shine.yahoo.com/channel/health/slim-down-tone-up-quick-tips-that-really-work-477521/  is the reason I will always have clients coming in the door.  As I have said in the past, whatever mode of exercise you choose to do, intensity is the key, not duration.  If the body is not stressed outside of its comfort zone, it has no reason to adapt to the new stimulus.  That being said, the fitness industry keeps pumping out bullshit like this article, doing bent rows with a 1 liter water bottle, and people believe they are going to change their shape following such crap advise.