Posts Tagged ‘new york’

It Must Be the Shoes…Or is it?

Thursday, August 12th, 2010

Just ran across this and thought you might like to see it. Since they debuted not all that long ago, I’ve fielded what seems like a thousand questions as to my opinion on toning shoes, Fit Flops, Shape Ups and all the rest. From the start they smelled suspiciously like snake oil to me.  Turns out that a recent study from the American Council of Exercise (ACE) bares out one important fact: Trust your gut instincts. If it looks like a skunk and smells like a skunk, chances are, it’s a skunk.

Click here to read the article.

That being said, we’re at a point in this nation where we are a historically sedentary culture that is perennially glued to the tv, Playstation and iPad. Here’s a product that promises that merely by walking in it, you’ll lose weight.  So, we purchase them and walk in them. Chances  are that the folks purchasing these things weren’t actually walking all that much in the first place. If simply buying the shoes makes someone walk more, thus burn more calories in their day, thus lose a little weigh…I’m actually fine with that. Whatever it takes, we just have to get out more. If it’s your shiny new red flip flops with the freaky looking soles on them, so be it.

Workout of the Week

Tuesday, August 10th, 2010

And we’re back!


I hope you didn’t take too much time off in the interim. You’re going to need the aggregate conditioning of a sustained program for this one. That being said, here’s the suggested loads. Remember, all suggested loads are suggestions. Train at your own level and listen to your body. Push, but know when not to push any further.

Experienced men/women:  115#/65#

Intermediate men/women: 95#/45#

Beginners: 55#/30#


Sprint .25mi

15 Barbell Hang Power Clean & Jerk

Sprint .5mi

20 C&J

Sprint .75mi

25 C&J

Sprint 1mi

30 C&J


Record time and loads. All runs are to be completed at 1% incline. And if you’re not too shy, post your results on the comments page so the community can start to see where everyone is in relation to everyone else .

Technique Video: Bent Lift

Saturday, July 31st, 2010

This one’s a total blast from the past, way past. Think black and white silent films, old timey strong men in leopard print unitards and handlebar mustaches. Everything old is new again. These guys were actually on to something….

http://www.youtube.com/watch?v=WqwMJBpxVq8

Workout of the Week

Tuesday, July 27th, 2010

100 Kettlebell Thrusters for time.


Suggested loads:

Beginner men 2 12kg kettlebells  Advanced men 2 16kg bells.

Beginner women 1 12kg bell (switch hands half way through). Advanced women 2 12kg bells.

Workout of the Week

Tuesday, July 20th, 2010

Listen to your body and choose your loads carefully. Suggested loads for experienced women, 65# for thruster and 16kg for SHDP, experienced men, 95# thruster and 24kg SDHP. If you need less, go less. If you need rest, take it, but only as much as you need to keep forging on. Record your loads and time.

10 reps each, 9 reps each, 8 reps, 7 reps…1 rep

Thrusters

Box Jumps

SDHP

200 rope jumps b/t rounds. If you can do double unders, sub 30 double unders for the 200 single jumps.

Technique Video: How to 2 Hand Anyhow

Saturday, July 17th, 2010

Old school strongman stuff. Oh so very fun. Enjoy.

When the Pamani’ac Attacks

Thursday, July 15th, 2010

After hitting the Crossfit world like a catagory 5 out of left field, Jess heads off to Cali today for her first shot at the Crossfit Games .

Jess…Kick ass and take no prisoners. You’ve got this if you want it bad enough.

Coaches Steve and Justin are headed out to keep an eye on things and manage the carnage left in her wake. Steve’s going to be posting the events and results as they come upon his EFC Madness blog. Click here to follow the latest.

Games start on Friday, so stay tuned to EFC Madness for the latest.

You can also watch the games live at live.crossfit.com

Technique Video: Lateral Kettlebell Swings

Saturday, July 10th, 2010

A new…twist…on your every day kettlebell swing. (oh wow, that one was bad)

Fruit Rollup Fragging

Thursday, July 8th, 2010

Star, US Weekly, People, OK!…Fruit Rollups for the brain. Sugary, fake, cavity enducing, completely synthetic and in no way condoned by the laws of nature.

I don’t read them. Some of my clients, however, unfortunately, do. And as such I’m often fragged by bits of shrapnel, relayed tidbits of stories that were gobbled down like so much over processed sugar.

One recent fragging involved a story about Jessica Simpson’s new slim figure and how her trainer got her there. The trainer, Mike somebody, was apparently quoted as saying that they used body weight movements, because body weight movements don’t bulk, they create long lean muscles.

This is where I want to make something clear. Trainer Mike is in all probability an intelligent and effective trainer. However this statement, in it’s sound byte form, is the kind of thing that drives me nuts. Body weight movements don’t make long lean muscles any more that dumbbells, kettlebells or barbells do. All of them do, none of them do.

It’s not the tool that’s important. It’s how you use it. I can implement body weight training with a client and they’ll come out looking like Lance Armstrong on race day, skinny as a rail. On the other hand, I can load up my clients with pistols (1 leg body weight squats), modified pushups, pullup progressions and handstand pushups. After a few weeks they’re going to come out looking more Lou Ferrigno than Leo DiCaprio.

The other part of this is that I’m going to bet that Jessica is one of the 95% of women out there that no matter how heavy the weight gets, she’s not going to get the big bulked square looking muscles. Hey, odds are in my favor. The other thing this sound bite plays on is a woman’s fear of getting big.

Ladies, listen up. Unless you are part of the 5% of the female population that has the abnormally high levels of testosterone (male hormones) in your body that will promote a significant increase in muscle size, I can have you deadlifting heavy from here to next week straight and you’re not going to bulk up.

So Trainer Mike, good job I guess. Everybody else, careful what you read. Junkfood is just as bad for the brain as it is for the body. Don’t be afraid of picking up something heavy and moving it around for a while. Chances are it’ll do you good.

Workout of the Week

Tuesday, July 6th, 2010

Plain and simple.

100 KB Man Maker C&J for time.

record time and loads.