Netterville Fitness

We've MOVEd!

2010-05-29T01:41:00.002-04:00

For further posts, videos and workouts, please visit us at our new address:

The Soap Box

2010-05-26T21:48:00.004-04:00

I make a habit of throwing up some rather tough rhetoric around here about what I see as shoddy training, lack of professionalism, bullsh*t fitness programs, hack products etc. I’ve also taken a little heat from time to time in regards to some very big very popular training programs out there.

The field of athletic training for every day clients has gotten really crowded really fast. Terms like “general preparedness," “metabolic conditioning” and “tactical conditioning” are being thrown around by every trainer and their uncle, even if they’ve never gained anything more than a thinly veiled gym specific certification. Gyms, workout dvds, weight loss systems...the bandwagon is getting pretty damn crowded these days.

Frankly it’s insulting to a seasoned professional and it’s dangerous to the client.

If your coach / trainer is lumping you in with the rest of their training clientele, shoveling the same workouts into your program that she/he gave the 3 before you, you need to take another look at what you’re paying for. The problem with so much of this flashy new wave of “athletic” training that’s shot up around the globe is that so many people pushing this kind of training are lumping all their clients and all their clients’ goals into one big pot. They ignore individual needs and wants, covering it over with a blanket statement about general fitness and performance.

How in hell does a random workout handed down from on high to the general masses recognize you and the specific goals you have as an individual? When that workout happens to roll back around, where is the systematic intensification of variables other than just trying to do it faster? Where is the program design that adapts that workout to your specific areas of need exposed thr first time around?

I'll get off the box now.

Workout of the Week!

2010-05-25T07:39:00.003-04:00

Still working on getting those videos from Jess' Crossfit Regionals domination up. They should be here this week.

Mark your time and loads for the following workout. Refer to the video demos below for instruction.

4 Rounds

10 HSPU (toughest variant you can as per video)

20 Hang Power Cleans

30 Burpees

40 DB High Pulls

50 Squat Jumps

Results are in!

2010-05-23T16:19:00.000-04:00

It's official. 2nd overall and headed to California!!

Congratulations Jess!

Random momen of greatness

2010-05-23T14:48:00.001-04:00

... From CF northeast regionals. 90mins to Jess' final w.o.d.

The final workout

2010-05-23T14:11:00.000-04:00

Seems like they're playing to her strengths.

Team JP

2010-05-23T12:41:00.001-04:00

#2 by 1 point going into the final W.O.D. Let's go Jess!!!
Videos to follow tomorrow

Team JP

2010-05-22T17:52:00.002-04:00

Life got in the way of this week's video so I apologize for that.

Right now, everybody send whatever good mojo they've got to our good friend Jessica Pamanian. She's heading into the 2nd. w.o.d. for today at the Crossfit Northeast Regionals in Albany.

I'm headed up to help cheer her on tomorrow, so I'll see if I can't get some good pics of the games to share.

Fitness Chaff

2010-05-20T00:00:00.002-04:00

Submitted for your viewing pleasure: 3 perfect examples of why it's so hard to get people to take us as fitness professionals seriously sometimes.

Read to the bottom. I do have a point to make, believe it or not.

1. Breaking news: Apparently it's supposed to be ok to trade in your concept II and SDHPs for a video game...

2. A lot of people have seen this one before, but seriously, it bears mentioning again. Insert whatever joke you want on this one.

3. Now this one you might not have seen. It's maybe an iota more subtle than the handjob weight, but that'd be about it.

Here's my point. 3 things that have or I'm sure will make a killing in the marketplace. 3 things put out by people looking to take advantage of a gullible public by marketing savvy, physiologically and technically ignorant people. These three things are exactly why what we're doing here, what Steve is doing over at EFC (see links panel) and the work of qualified performance coaches is so damn important. These pieces of marketing garbage, detritus of a system intent on maintaining an obese, ultimately sedentary and uninformed society only serve to feed our money back into the same system that keeps us fat.

Do Less Work! Get More Results!....how does that begin to make sense.

I'm preaching to the choir, but that's ok. Stay fired up about your training. Keep pumping the gospel of performance training for fitness to your friends and sooner or later, they'll listen.

Workout of the Week

2010-05-18T14:41:00.003-04:00

The following is for time. If you do not have a concept II or other brand rowing machine, please substitute in a SumoDeadliftHighPull at a ratio of 1 row:10m

1mi run
250m row
.75mi run
500m row
.5 mi run
750m row
.25 mi run
1km row

Bonus Workout

2010-05-15T00:00:00.000-04:00

Taking a break from playing fitness documentarian this week. I'll see you next week with another new video.

Bonus Workout of the Week.

10 Rounds of 10 reps each for time:

KB Swing (2 hands)

Burpees

SDHP (w/the same KB)

Box Jumps

Deck Squat Ball Slam

You Need This

2010-05-13T00:00:00.002-04:00

This posting comes from the "Run Out and Buy This Even Though I'm Not a Paid Representative" department here at MOVE.

I was introduced to this by my lovely sister in law last year and have sworn by it ever since. Kettlebellers and gym warriors listen up. Sore? Tight? I have 2 words for you.

Snap Heat.

Snap Heat is a beautiful innovation by someone smarter than I am. It's a heating pad that's filled with some kind of saline solution. There's also a magic button inside the pad. When you press the magic button, mystical crystals begin to form and spontaneously generate heat that delivers Asgardian healing to your weary muscles.

Ok, so it's a measured chemical reaction that delivers an immediate and steady heat that lasts for what seems like a couple of hours. Here's the beautiful part, when you're done and it's gone cold, drop it in some boiling water, which resets the chemical reaction and softens the hardened crystals so the pad is reset and ready to go again.

Trust me. I've done the Tiger Balm patches, electric pads, microwaved towels...nothing is as consistent of a heat for as long without being plugged into the wall as this is. They've got different sizes and shapes for shoulders, back, neck etc. Go check it out. Thank me later.

SnapHeat.com

Workout of the Week

2010-05-11T16:59:00.003-04:00

Apologies for the late post. Time seems to be slipping by a little faster every single day.

Run 1 mile
2 rnds of the following
10 Thrusters (bb or KB)
20 Pullups
30 Ball Slam
40 Pushups
50 Body Weight Squats

Run 1 mile.

Mark time for entire evolution.

"F" the Hovaround

2010-05-09T08:56:00.000-04:00

Ok, so Saturdays are the day I usually put up my own composition, an attempt at a somewhat witty, informative and insightful look at the life changing, fountain of youth, elixor of life type movements we promote here at the blog.

Well, while I'm waiting for my nomination for a documentarian of the year award for my efforts, I'm going to take a break from that for a moment and show you something central to our philosophy here. Why do we do all this? Why work so hard.

Here's why. Meet Johann Martin, a Hungarian athlete. He's trained with kettles and body weight oriented movements his whole life. While you watch, please remember, in many of these clips, he's just past his 63rd birthday. The video spans from 1967 through today. This man still maintains many of the movements at very similar loads to what he lifted in years past.

Ever seen those late night/early morning commercials for battery operated, motorized scooters for the elderly?...This is why we train so hard.

Time Out

2010-05-08T06:40:00.002-04:00

No video today folks. Something more important today. Anyone that knows me very well at all knows that Nashville TN is very near and dear to my heart. Someone in my Facebook network posted this link the other day and it really needs to be seen.

Nashville's in trouble. She needs help. Please give. Give to the Red Cross of Middle Tennessee

http://www.nashvilleredcross.org/general_calltoaction.asp?CTA=1&SN=8522&OP=8919&IDCapitulo=78T3Z2WSK0

Give to The United Way

http://www.unitedwaynashville.org/

If you live in the mid south, contact Hands On Nashville and help someone dig their lives out of the mud.

http://www.hon.org/HomePage/index.php/home.html

Online Resources

2010-05-06T00:00:00.000-04:00

I'm always on the lookout for new tools and resources to make available to my clients and colleagues.

Here's a couple I've run into or have had recommended to me over the last few weeks. The first two are particularly good for all our garage athletes.

Online Tabata Timer:
http://www.beach-fitness.com/tabata/
Love this one. It's actually a dual interval timer more than a strict Tabata timer as you can adjust your work/rest or high/low intensity intervals. Free, simple good to go.

Full Screen Stopwatch:
http://www.online-stopwatch.com/full-screen-stopwatch/
Straightforward countdown timer or stopwatch.

Run Distance Calculator:
http://www.walkjogrun.net/
This is an amazing little map based site that very easily lets you plan out runs near where you are. Want to know exactly where that 400m run interval outside your house starts and ends? This site shows you. You can also access preset runs others have charted in your area. Very cool.

Workout of the Week

2010-05-04T14:03:00.002-04:00

Inverse Ladders.
Thrusters can be either barbell or kettlebell. I'm posting both videos below.

5 Rnds

50 Thrusters (10 less each rnd)
10 HP Cleans (plus 10 each rnd)

Record modalities and load.

A Word on the Soda Tax

2010-05-02T00:00:00.001-04:00

You know, my lovely wife, Sherrie, made a great observation this morning. It was another one of those don't-attack-the-working-class-by-taxing-out-sugary-beverages commercials. Says Sherrie "What? So it was ok when tobacco was the big baddie, but it's not so funny when it's your Coca Cola?" And she's totally right. Much like tobacco in the very earliest days of of the anti smoking campaigns, the culture around drinking sodas hasn't shifted yet. In 5, maybe 10 years it will though. We know sodas are linked to obesity and all kinds of associated diseases. But like most truths, it's still in the transition from an intellectual understanding to real acceptance. What would you do if Katie Couric or Brian Williams lit up a Camel on the nightly news? Edward R Murrow did it all the time. But it was accepted then. These days we see Coke, Pepsi & Snapple advertisements everywhere. With as much sugar as 6 fudgecicles, I wonder how long it's going to take for people to fight for an R rating on all movies that show Snapple Iced Tea consumption like they're doing with cigarettes now? How long until the average joe out there starts to understand that getting your kids started on soda at a young enough age that they're effectively hooked for the rest of their lives isn't all that much difference from a health point of view than giving them their first smoke? How long before we get over it, start taxing the foods and beverages that are killing us get them out of our kitchens?

Technique Video: Kettlebell Squat & Thruster

2010-05-01T00:00:00.002-04:00

"...k - e - y
Why? Because we like you!..."

Enjoy.

I'm posting the link because I know blogger likes to cut off the edge of my wide screen postings.
http://www.youtube.com/watch?v=VLfA5FVB7MI

FOOD!!!

2010-04-29T00:00:00.002-04:00

I just put this together for the monthly newsletter here at West River and figured I'd share it here. I don't normally spend time looking at nutritional tips, but summer is, in fact, coming and I know quite a few people looking to shed their winter bellies, so here you go.

5 Steps to Sustainably Better Nutrition.

1. Know where your food comes from. Apples grow on trees. Grapes grow on vines. Excellent. Where does a Pop Tart come from? If you look at the ingredients panel on the packaging and the list looks like a definition in the glossary of a chemistry text book, chances that food is highly processed and preserved. Stay away! The fewer and more simple the ingredients, the fresher and better the food.

2. Make it Easy! Keep small (or cut up) pieces of fruits and vegetables in the refrigerator for snacks or for making fast and easy bag lunches.

3. Kill The Clean Plate Club. Food portions in this day and age have gotten completely out of control. One dinner entrée at a restaurant like The Cheesecake Factory has can have the same caloric value as a reasonable dinner for 4 adults. Remember, one serving of protein is 3 ounces. That’s roughly the size of your palm.

4. Think Locally. Because it requires less transportation, local food is fresher, and better for the environment.

5. Eat in season. Eating seasonal selections, such as strawberries in the summer and sweet potatoes in the fall, ensures a greater variety of foods will be found on your plate. Check out your local farmers' market for the freshest in-season fruits and vegetables.

Workout of the Week

2010-04-27T00:00:00.002-04:00

Practice the DB Snatches. They'll show up soon, but I want you to have time to get it right before we jump in with that.

If you do not have access to a concept 2 rowing machine for the following workout, substitute in SumoDeadliftHighPulls. 10m = 1 SDHP. Advanced men, 45# barbell or kb. Advanced women 30# bb or kb.

for time:

4 rounds. Row 250 less meters each round.

1km row (conecpt 2 rower)

10 pullups

20 burpees

30 squat jumps

Technique Video: Dumbbell Snatch

2010-04-24T00:00:00.001-04:00

Now You've Gone and Gotten Me Started...

2010-04-22T08:42:00.001-04:00

See, this is what happens when you give me free reign enough to tell you what really pisses me off about my industry. And now you & whoever else is unlucky enough to bump into this blog today are going to have to sit through this little diatribe because of it.

When blessed with the machines, the beautifully efficient kinetic systems that God and evolution bestowed on us, what have we done as professionals? The human body is a singularly elegant machine. It has evolved over the entire course of human existance on this planet to be a streamlined and smoothly integrated series of energy supply, motors, levers and receptors tk meet the challenges of our every day. While we may not be done growing yet, right now we are at the momentary pinnacle of our evutionary journey. When given a task, we instinctually find the most efficient way to accomplish that task. If we can't accomplish it, the body grows, learns and adapts to be able to accomplish it next time. The whole working together to accomplish the singular.

So what have we done? We've clogged the very spaces meant to develop our physical selves into their utmost with machines of inefficiency, machines that break our beautifully efficient and inteligent system into parts that are forced to function unnaturally independant of each other. We take nature's greatest, smartest creation and shackle it. We make sure that the body is as comfortable and relaxed as possible to move one joint or one combination of joints in isolation of all else in order to get stronger. We deconstruct a system meant to function in harmony with its self, train the parts to move in isolation and then expect the total machine to work better when we put the whole thing back together again. What the hell?

This is why MOVE. This is why kettlebells, interval training, olympic lifting and all those damn burpees. Sitting in cars, offices Cybex, and Nautilus machines has created such a disonnect that we've forgotten what the last umpteen million years have taught us. We have to learn to function in our own bodies, in the real world again. Stand up, pick something with some heft to it and get moving!

Here's a thought: How long have you been doing the same arm curls and leg press machines? How long have you been trying to lose that last 5lbs or get rid of tht back pain?

How's that working out for you?

Workout of the Week

2010-04-20T08:32:00.002-04:00

10 rounds of 10

Record loads and times

Knee Jumps

Burpees (most difficult variant possible for you)

Vertical Choppers

Box Jumps

DB High Pulls

Technique Video: Jump Variants

2010-04-17T00:00:00.000-04:00

Explosive is the word my friend.

How you feeling after the deck squat pushpress rounds? Fun right?

At any rate, one thing I didn't mention in the captions on this next video, but is mentioned in my previous jump videos is the importance of the landing. No matter what kind of jumping you're doing at what intensity, land softly. You shouldn't feel jarring or a big impact in your joints when you hit the ground. If you do, practice your depth drops to hammer in proper landing before moving on to jumping of any kind.

Holy Hella Allergies!

2010-04-15T00:00:00.001-04:00

So according to the channel 4 weather guy, we're somewhere around the order of 15 times the number of histamines and allergens floating around than we do in a normal spring. Not 15% more, mind you. 15 times.

So I did a little homework to find out how, besides overdosing on decongestant to the point the DEA puts you on a meth watch list, to scoot through this spring a little easier. Here's what I found.

1. Limit your alcohol intake on low air quality days. Turns out that the yeast and bacteria in alcohol can actually product more histamines that will aggravate stuffiness, swollen eyes etc. Who knew?

2. HOT WASH: Turns out that hot enough water actually does kill dust mites. So when you're doing your laundry, especially your sheets, turn your washer up to "hot" or to the sanitize setting if it has one.

3. Take your medicine before bed. Turns out that allergy symptoms tend to peak in the morning, so take your medicine before bed at night so they're circulating through your blood stream already when you wake.

4. Stub it out. Cigarette smoke and its residue have a horrible effect on allergy sufferers, inflaming any and all of your allergic reactions. They're so potent in fact that even if you don't smoke or hang around smokers, the particles sticking to a friend or roommates clothing are still enough to set you off.

I hope it helps guys. We'll make it through this season if we all stick together on this one.

Reference: MSN.com

Workout of the Week

2010-04-13T00:00:00.000-04:00

10 Rounds

10 reps each, 9 reps each, 8 reps each...1 rep each.

Record loads and time.

Deck Squat Pushpress

DB High Pull (bilateral performed w/ same db's as above)

Burpee BB Clean

Ball Slams

Technique Video: Deck Squat Progressions

2010-04-10T00:00:00.002-04:00

There's really nothing else to say about this one other than this. Practice, because you know what's coming.

To view the video unobstructed, follow this link
http://www.youtube.com/watch?v=eA-T889vhow

Give it where it's due

2010-04-08T00:00:00.000-04:00

I'm not sure how many of you are familiar with Rob Russell over at
Kettlebell-training-for-sport.blogspot.com
but I highly recommend adding him into your Google Reader. Rob is a British strongman and kettlebell lifter with a lot of good things to say.

Today isn't about Rob saying anything, rather doing. I just love this. Big time props and credit for this.

Being fascinated as I am with heavy KB lifting, this video quickly shot up to be one of my favorites. This is Rob with an 80kg kb. 80kg, that's 176lbs. Merely swinging anything that heavy is a feat unto its self. This is rob flipping that kind of a load.

Props Rob.

Workout ofthe Week

2010-04-06T11:48:00.001-04:00

5 rounds. 50 reps of all in the first round. 10 less in each
subsiquent round.

Choppers
Sumo deadlift high pull
Box jumps

Record time and loads.

Sweet.

Technique Video: Choppers

2010-04-03T00:00:00.001-04:00

Who doesn't need a little more rotational training in their program? I mean come on!!

Long Cycle Championships

2010-04-01T00:00:00.000-04:00

Well, 2nd in my weight class and a personal best. What did we learn on Saturday?
You know, after being to a number of these things, I just can't say how much I love the people I run into at each one. If you're in the New York area and haven't plugged into the GS community here yet, then you really need to get your arse in gear. You're missing the party.

At any rate, what did I learn? To take absolutely nothing away from my fellow competitors, I learned that I am the first person to defeat myself. Lost a few reps there all on my own. Didn't need any help there. Why? How? Where did those reps go wrong?

1. Fixate the bell immediately in lockout.
2. Wait for the judges count no matter how long my lactic acid drunk brain thinks he/she is taking to make the call. In truth, they're probably right on it, it just seems like an eternity in my own brain.

Ok, so I need to adjust my training. Fault 1 is that I wasn't training with someone counting, so my ear wasn't attuned to waiting for the count before going on to the next. Utilize a training partner. Check.

Fault 2. Fixation was a little slow in coming at times. That's a little harder to train. But you know what's interesting, both points boil down to one thing. Patience. Patience on the platform, under 100+lbs of load, especially in the second half of the set is hard. But then again, isn't that the point?

Looking forward to seeing everyone in August at the Worlds.

Workout of the Week

2010-03-30T00:00:00.000-04:00

4 Rounds

Run 1 mile

40 DB High Pull (bilateral)

30 Squat Jumps (bodyweight squat where you jump at the top)

20 Pullups (assisted if necessary)

10 Deck Squat Ball Slams

Run decreases by .25 mile each rnd.

Record your loads and time.

Technique Video: Dumbbell Power Development pt 2

2010-03-27T00:00:00.000-04:00

Everybody loves a sequel.

Staying the Course part 3

2010-03-25T00:16:00.001-04:00

Last point on this subject.

Set an event date for yourself.

For me theres always light at the end of the tunnel in the form of a competition date. I know once March 27th gets here, I'm going to be able to cut back and relax for a couple of weeks. American Kettlebell Club National Championships happen this weekend, so I've been training like a madman for 3 months now. But theres an end date, a time to recover coming up that sustains me.

If youre endlessly killing yourself in the gym on a punishing routine day after day, its going to wear you down eventually. So set yourself a date to hit an interim goal. Once you get there, go out and celebrate. Have a drink or a burger. Then, a few days later, you jump back in for the next segment.

How do you eat an elephant? One bite at a time. How do you win a national title or lose those pounds? One bit at a time. Give yourself permission to sit back and appreciate all the work you've done every now and then.

Workout of the Week

2010-03-23T00:00:00.000-04:00

Run 1 mile (1% inclune if you're on a treadmill)

20 minutes max rounds of the following:

10 pullups (assisted if necessary)

10 Deck Squat Ball Slams

10 Hang Squats

10 Burpees

Run 1 mile.

Record mile times, rounds completed and loads. Videos posted below.

Tip & Technique Video: Long Cycle

2010-03-21T15:45:00.005-04:00

In honor of this Saturday's event, the AKC National Long Cycle Championships. If you've never seen or have no idea what the hell a long cycle is, here you go. Com on out next week to see the big show. I'll post the info for tkts below.

Please contact Camie Kornely at 800-519-8553 or email her at ckornely@reeboksportsclubny.com to purchase your tickets. $10.

Staying the Course part 2

2010-03-21T00:00:00.001-04:00

Part 2 in our look at how training like a competitive athlete can help keep you plugged into your fitness goals.

2. Find something new.

I’m a competitor in the kettlebell event Long Cycle Clean & Jerk. In the end, it isnt the most stunning or exciting thing to watch. Its a grinding, heavy, chalky, high intensity slog through 10 minutes of lifting heavy objects over your head as many times as possible.

So, to keep myself interested, I have to find new things like kettlebell juggling, circuit intervals, new grip work, and alternate endurance work to keep things interesting. The key is to find movements and exercises that contribute in a positive way to your ultimate goals. The newness keeps you plugged in and engaged while you get the useful goodies too. Its like Flintstones Vitamins, wrap something you have to get into something tasty that keeps you coming back.

Sun Delay

2010-03-20T06:32:00.003-04:00

Today's video post is delayed due to a freakin' beautiful day in NYC. Man! Sorry kids, had to spend a little time in the park. Look for a special edition video post tomorrow for your tip & technique fix.

Staying the Course

2010-03-18T00:00:00.001-04:00

Maintaining focus and consistency in training is all about finding the pieces and elements that excite you. And that can be extremely difficult, especially now, after such a long, difficult winter. (Those of you in San Diego, at lest just try to imagine that there is a thing called cold.), day in and day out in the gym, run after run. Staying on course is tough!

Over the next couple of entries we’re going to take a look at how taking tips from competitive athletes can apply to keeping you on track.

1. DO NOT BREAK YOUR RHYTHM: With everyone as busy as we are, its hard enough just finding those first couple of hours to get into our training routines. Well, once you find those hours, keep them, make them regular. If Monday at 7:30pm and that early Thursday spin class worked last week, hit them again this week and make dates for yourself. Make them regular anchor points in your week that you can look forward to doing something good for yourself. They're dates for which canceling and rescheduling is not an option. As soon as I skip one of my mid week morning workouts, I know next week, that same question is going to creep into my mind and ultimately I'm going to end up losing that regular session all together.

Don’t do it to yourself. Get regular and stay there!

Workout of the Week

2010-03-16T10:46:00.004-04:00

Hope you've been practicing with the bilateral jerk...

For the initiated (gs style athletes) out there, do the following without resting the bells on the ground.

For the uninitiated (everybody else), you may put the bells down and pick them up as needed.

5 minutes max reps bilateral jerk

rest 1 minute

4 minutes max reps bilateral jerk

rest 1 minute

3 minutes max reps bilateral jerk

rest 1 minute

2 minutes max reps bilateral jerk

rest 1 minute

1 minute max reps bilateral jerk

record your loads and reps.

Special Edition How To Video: Home Made Indian Club

2010-03-14T18:14:00.003-04:00

Tip & Technique Video: Bilateral KB Jerk

2010-03-13T00:00:00.000-05:00

It's a Soda, Not A Right.

2010-03-11T00:00:00.002-05:00

Tear jerking, heart string tugging commercial. Cut to interior shot of an urban grocery store. The store owner narrates as a number of customers of various ethnic minority groups shop for food.

"The majority of my customers come in with a calculator and a note pad, because they're on a budget...You can't just raise prices by taxing soda. We're already stretched...."

A tv news magazine piece where the journalist is interviewing inside a grocery store. Irate mother screaming about how it's just so unfair to tax her soda pop. She's just trying to care for her kids.

Want to care for your kids? Don't want to get hit with extra taxes? Want to save money? Water people. Water, tea, Crystal Light, veggie juice, milk, soy milk.

Come on now!

You know, as a former overweight kid who had a 3+ Sunkist Orange Soda per day habit, I'm going to be the first to say it. Tax 'em all. Tax 'em hard and tax 'em high.

Sodas encourage obesity. Obesity costs individuals, insurance companies and our government hundreds of millions of dollars a year. Obesity raises your health care costs and health premiums.

For our readers in the NY area, please call your representatives, email them , snail mail them, whatever. We need to get this tax passed.

I'm just sayin'.

Workout of the Week

2010-03-09T00:00:00.002-05:00

Deceptively easy or brutally honest?

Run 1 mile

10 HSPU (hardest variant possible)

20 DB High Pull

30 Burpees

40 Ball Slam

50 Box Jumps

Run 1 mile

What's In Your Beverage?

2010-03-07T00:00:00.001-05:00

You know that book "Eat This Not That?" The author, David Zinczinko, just came out with a new list detailing some of the more popular beverages you're going to run into at the supermarket. Worth a look, so I'm reposting. Who knew?

Snapple Agave Melon Antioxidant Water (20-ounce bottle)

150 calories 33 g sugars

Sugar Equivalent: 3 bowls of Honey Comb cereal 

Snapple Lemon Iced Tea (20-ounce bottle)

250 calories 58 g sugars

Sugar Equivalent: 6 Original Fudgsicle Bars 

Starbucks Coffee Frappuccino

290 calories 4.5 g fat (2.5 g saturated) 46 g sugars

Sugar Equivalent: 3.5 scoops of Dreyer's Double Fudge Brownie Ice Cream

Minute Maid Lemonade (20-ounce bottle)

250 calories 67 g sugars

Sugar Equivalent: 5 Good Humor Vanilla Ice Cream Sandwiches 

Sunkist (20-ounce bottle)

325 calories 88 g sugars

Sugar Equivalent: 17 Chewy Chips Ahoy! Cookies

Naked Protein Zone Banana Chocolate (15.2-ounce bottle)

480 calories 3 g fat (1 g saturated) 32 g protein 70 g sugars

Sugar Equivalent: 5 Breyers Oreo Ice Cream Sandwiches 

Tip & Technique Video: Bilateral KB Development

2010-03-06T00:00:00.001-05:00

Time to move up to the big league. If you haven't already started working the bilateral kb movements, there's no time like the present. Seriously. Pick up an little extra complexity and load.

Countdown

2010-03-04T00:00:00.000-05:00

88 Days to Memorial Day and the unofficial start of summer....

Thank God. No. Seriously. Thank God. In a season that brought us the snowiest February on record for New York City...EVER, thank God summer is on its way.

What are you doing to get ready? What kind of goals have you set for your summer?

Think back to the New Year's work we were doing. Ask yourself what you want to accomplish in your own fitness/athletics/wellness. Then look at what is the one better choice you can make for yourself each day (doesn't have to be the same one every day) to get yourself there.

You pack a sandwich for work instead of running doen to Au Bon Pain. You park your car at the far end of the Costco parking lot. You take the stairs.You run 5 miles instead of 4 tonight at the gym. Whatever. Find one thing you can do for yourself, one thing a day. You'll be surprised how fast it gets you where you want to be without all that broken resolution guilt.

Workout of the Week

2010-03-02T00:00:00.000-05:00

The handstand pushups listed below should be done at the most difficult hspu progression possible. Watch the video for a refresher course. The db clean & Jerk....well....sometimes there just isn't a substitute.

10 DB C&J

1 HSPU

9 BD C&J

2 HSPU

8 DB C&J

3 HSPU

7 DB C&J

4 HSPU

6 DB C&J

5 HSPU

5 DB C&J

6 HSPU

4 DB C&J

7 HSPU

3 DB C& J

8 HSPU

2 DB C&J

9 HSPU

1 DB C&J

10 HSPU

Record your time and loads.

Arnold Classic

2010-02-28T00:00:00.000-05:00

I want to wish all my friends and training partners headed out to the Arnold Classic luck this week. I'm so incredibly sorry I can't make it out. Kick ass and give it all for that last rep!

Who knows, we keep getting enough attention at events like this, we might just see kettlebell sport at the Olympics one day.

Fingers crossed. Have a killer time everyone.

Tip & Technique Video: Dumbbell Power Development

2010-02-27T00:00:00.000-05:00

Pay attention to the way you move through your day today. Much of the time, if we're moving something, we're moving it pretty fast. When you pick up your bag off the ground, you're not spending as much time lifting it as slowly as possible are you? Forget it. You want to grab it and go.

The moral of the story, we use power all day every day. So let's train it.

Now MOVE!

STAND UP!

2010-02-25T00:00:00.001-05:00

This is huge and I'm not even going to lie. The excerpts quoted below are taken directly from a WebMD article that can be found in its entirety here. They say this better than I could.
http://www.webmd.com/fitness-exercise/news/20100119/prolonged-sitting-boosts-bad-health

That being said, a new study just came out from the British Journal of Sports Medicine. It suggests "that people who sit still for prolonged periods of time -- such as desk workers or couch potatoes -- have a higher risk of disease than those who move a muscle every now and then in a non-exercise manner."

There's a new definition for sedentary lifestyle we have to consider.
"Prolonged sitting promotes a lack of whole-body muscle movement, which the Swedish-based researchers say is the more correct way to define sedentary behavior."

Even if you exercise, you may be leading a sedentary lifestyle. "... the research team proposes that sedentary behavior is instead a distinct class of behaviors, unrelated to a lack of exercise, that boost bad health. Behaviors can include habits like TV watching...A woman’s risk of metabolic syndrome, precursor to diabetes and heart disease, jumps 26% for every extra hour she sits in front of the TV." "Whole-body muscular inactivity associated with prolonged sitting has also been strongly linked to obesity and even certain types of cancer."

Dude, kick that office chair out and trade in that desk for a tall drafting table.

Workout of the Week

2010-02-23T00:00:00.000-05:00

For the following workout, refer to the handstand pushups (hspu) I want you to use the most advanced progression of the hspu as possible. If that means it's just a messed up looking pushup, then that's great. If it's with your feet actually up in the air, more power to you. All video demos posted below the workout.

10 Rounds of 10 Reps Each

Wallball
Ball Slam
HSPU
DB High Pull (bilateral)

Mark loads and times.

Quest for a Title

2010-02-21T09:21:00.006-05:00

Ok, well it's time. Time to step up to the big leagues. I've been cutting my teeth for about a year now in local regional girevoy sport competitions. Not having gone for an event organized by one of the major national bodies, I'm jumping in.

American Kettlebell Club is throwing the National Long Cycle Championships at the Reebok Sports Club on the Upper West Side, Saturday, March 27th. I've just submitted my rank qualification video for eligibility, so barring any unforeseen circumstances, I'll be there.

I wanted to put out an invitation to anyone that hasn't experienced a kettlebell sport competition yet. Come on out and spend the day with us. Yes, I do in fact want to encourage as much of an overly enthusiastic, boisterous cheering section in "MOVE" shirts, (wink wink), but it goes beyond that. The kettlebell sport (g.s.) world, while very competitive and rather political from time to time, is also an incredibly connected and nurturing athletic world. When you walk in, I guarantee you're going to find a room full of athletes, newbies and veterans alike, that are more than happy to share what it is about this sport that inspires them so much.

Seriously, come on out. I'd love to see everyone there.

Tip & Technique Video: Develop Handstand Pushups

2010-02-20T00:00:00.001-05:00

It's kind of the granddaddy of upper body strength in so many ways. Beginning, modified, supported, there are a ton of variations that will get you to a free standing handstand pushup. Our purpose today, at least get you to the wall.

Start practicing, you know what's coming.

Now MOVE!

Workout of the Week

2010-02-16T00:00:00.001-05:00

4 Rounds
Subtract 10 burpees each round.
Video demos are pasted below the workout for reference. The bb high pull demo video shows the high pull combined with the burpees. This time we're separating them. In this workout the two movements are performed independently. Mark your loads and times.

40 Burpees
15 BB High Pulls
10 Hang Power Cleans
5 Hang Power Clean & Jerks

Stuck in the Middle

2010-02-14T10:30:00.002-05:00

First off, Happy Valentine's Day lovers.

Ok, that's as warm and fuzzy as I get. Enjoy.

With the present holiday as an exception, this is my absolute 100% least favorite time of year. Any little novelty that can be found for my in winter is long worn out and the promise of springtime warmth still feels like a distant tease. Life is lived like a mole, heading to work before the sun comes up, coming back after it's down, never seeing the sun. All you want to do is sit in the apartment with your favorite tasty beverage and close your eyes until the plowed snow drifts outside disappear.

Which doesn't work for my training at all.

Late winter can be the downfall of so many training programs. With the shiny newness worn off the resolutions and Memorial Day still being so far off, it's easy to lose ground on those fitness gains we fought so hard for.

Don't give in guys. Do not give in. Remember what I said back in early January about making one better choice for yourself every day. Keep rolling with that. Make the one better choice to get yourself engaged in some kind of physical exertion today. Don't let all that sweat and those tears (I've seen you shed them) be spent for nothing! Keep Going!

Besides, how good's that going to feel when everybody else is freaking out about the 10 lbs they have to lose by beach time and the only thing you're worried about is how to shave another 10 seconds off your half mile sprint interval?

MOVE guys!

Tip & Technique Video: Hang Power Clean

2010-02-13T00:00:00.000-05:00

This one's pretty much self explanatory. It's one of those basic, cornerstone movements you really should look at adding into your program. As far as developing posterior chain power and endurance, this really is the king of the hill.

Snow Job

2010-02-11T09:43:00.003-05:00

Unfortunately, nothing to report today from Wednesday's group training. Mama nature decided it wasn't the night to have class, so we had to shut down early.

Come on in next week though. Wednesday, 8pm - 9pm at West River Health & Racquet. 424 West End Ave at W81st St. We'll pick right up where we left off.

Workout of the Week

2010-02-09T00:09:00.003-05:00

Video demos posted below the workout. If you're not comfortable with the unilateral high pull, then stick with the bilateral high pull. Record your time and loads.

10 unilat high pulls per arm

50 hang squats

20 unilat high pulls per arm

40 hang squats

30 unilat high pulls per arm

30 hang squats

40 unilat high pulls per arm

20 hang squats

50 unilat high pulls per arm

10 hang squats

Good luck.

Tardy Tip & Technique

2010-02-07T12:03:00.003-05:00

Apologies for the late post everybody. We got a little carried away at The Garden on Friday watching the Knicks kind of lose interest during the 3rd period.

Anyway, dumbbell high pull. We've looked at this in brief a little before. Taking a closer look today.

Practice practice practice. Tuesday's coming quick.

Check back

2010-02-06T07:51:00.001-05:00

No video today kids. Check back for tomorrow when we make up for lost
time.

Wednesday Group

2010-02-04T00:00:00.001-05:00

Oh, poor David. Poor poor David.

This guy, I have to tell you, stuck out what had to have been the toughest hour to knock on his door in a long time. And you know what? He kicked its ass. Hardcore.

Now, next time he hits this workout (see below) he's going to blow it out of the water. His times are going to drop like a rock and his reps are going to shoot through the roof. The point is he kept moving, pressing forward.

One of the big problems many of the athletes I run into have is that they're way to willing to allow themselves to hit their lactic threshold (the wall) and just stop. If you keep stopping when you hit the wall, you're never going to progress. You've got to intentionally hit that wall, dig yourself in and get set for the long slog that's going to drag you through it. By progressively pushing that envelope further and further, we grow.

David's determined to grow. He clawed through. Awesome job. I'll see everybody (and anybody that wants to come) next Wednesday, 8pm, here at West River.

The workout.

4 rounds
.25mi sprint
20 burpees
burpees decrease by 5 each rnd

Tabata (20 sec work/to sec rest) 8 times each movement before moving on to the next.

Kettlebell High (overhead) swing
Body Weight Squats
Kettlebell jerk right arm
Kettlebell jerk left arm
Body weight row

Workout of the Week

2010-02-02T00:00:00.000-05:00

If you can pull off any of the variants (1 arm or Contra Burp) then go ahead with that. If you can't...no worries. There's enough challenge built in here in the first place. The video demos are posted below. If the quarter mile sprints are to be completed on a treadmill, set the incline to 1%.

I want to see some times and loads posted people!

6 rnds

.25mi sprint

10 OH Kettlebell Squats (5 right arm, 5 left arm)

15 Burpees (1 arm or Contra if possible)

20 Deck Squats.

Tip & Technique Video: Revenge of the Burpees

2010-01-30T00:00:00.000-05:00

So by now, it's become a staple of so many training programs. It's become a fall back tool in so many trainer's toolboxes and we've moved well into the stages of...well...been there done that.

Ever done a 1 arm burpee? Could there be anything worse?

Who you talkin' to? There's always something worse!

...there's something evolving...

2010-01-28T00:00:00.000-05:00

One of the most popular words in Hollywood franchises right now, reboot. Seems we’ve got a bit of a reboot on our hands over at West River. We’re bringing back the group training. But in a change of pace from the Blowouts, we’re giving things a different tone. Don’t get me wrong, the trash can will still be front and center for anyone who thinks they may be in danger of losing the battle with the evil from below. This time we’re going to be taking a little more time on developing the training technique and skills that will make you successful on your own.

So here’s the breakdown, high intensity anaerobic threshold training with a huge variety of tools, body weight, TRX, kettlebells, free weights, cardio intervals and Olympic lifting to name a few, Wednesday nights, 8pm at West River Health & Racquet Club. $20.

If you’re planning on coming, shoot me an email just so I can program the evening as efficiently as possible.

West River Health

424 West End Ave

@ W81st St.

Penthouse level.

Workout of the Week

2010-01-26T07:41:00.002-05:00

4 Rounds of the following for time.

5 Turkish Get Ups

10 Burpees

15 PushPress

20 SumoDeadlift High Pulls

Watch your loads. The goal here is speed. Be safe, be honest with yourself and have fun! Demos are listed below.

The Follow Up

2010-01-23T21:55:00.003-05:00

I don't normally detail other folks' programs and classes, but given the lead in I posted on Thursday....I suppose I owe you one.

Honestly, the soreness is just starting to set in now from Thursday's training. You know that's a tough one. We knew we were in for an anniversary surprise, but isn't that the thing about a surprise? Even when you're expecting it, it still is one.

So after the half hour of straight burpees (yes, 30 minutes of as far as you can push it), we got into the maximal anaerobic threshold bodyweight training. Oh, then there was the heavy deadlift and endurance mix followed by the 1000 weighted rows and the mile run.

Think I'll take it a little easy this afternoon.

EFCMadness.blogspot.com You should try it.

Tip & Technique Video: Jumping

2010-01-23T06:48:00.002-05:00

A look at another application of jumping in your program. Keep in mind, make sure you've got your shock absorption/landing down before progressing to more difficult variants. If you're spending too much time with power development, but you're not developing the ability to absorb the resulting impact, you're setting yourself up for trouble.

Madness 52

2010-01-21T00:00:00.002-05:00

Today marks a very important anniversary in my immediate sphere of the training world. I'd like to congratulate the consummate madman trainer Steve Cirbus on his 52nd weekly Midnight Madness tonight at The Rock in Astoria. Happy 1 year Steve. I'd also like to thank you for pushing me to kick more ass at higher loads and reps than I might otherwise have even have the guts to attempt.

For the uninitiated, Steve and his partner in crime, Justin Cotler (whom you may remember from such memorable roles as that dude in the burpee video), take a beautiful no holds barred approach to developing hardcore, whole body, systemic fitness. Every week the faithful, the battle hardened, the determined are tested and pushed to their physical and mental limits. Every week they're forging stronger, more capable machines out of their client's minds and bodies.

Bastards. It hurts.

But we love it.

Steve is preaching something that not many other people get. Fitness is just as mental and emotional as it is physical. If any of those three links become weakened or fail, the whole system goes down.

But that ain't going to happen, not if Steve and Justin have anything to say about it.

Congratulations guys on a year of fashioning some of the most elite, hardened athletes the every day arena has ever seen. Can't wait to see the abomination to God's great creation wrought in order to commemorate the occasion.

Visit EFCMadness.blogspot.com for more info.

Workout of the Week

2010-01-19T11:52:00.003-05:00

I'm going to keep the editorial to a minimum today. This one speaks for its self. Demos are pasted below. There isn't a video for renegade row just yet, so I've pasted in the man maker demo. A renegade row is the pushup, row, pushup row portion of the man maker. Stay down in the plank position, pushing and rowing. 1 renegare row = 1 pushup & 1 row.

10 Cirbies

20 Renegade row

30 Deck Squats

5 Rounds

Haiti Relief Bootcamp

2010-01-17T00:00:00.000-05:00

Thank you. Thank you. Thank you.

I am so very grateful to everyone that came out to the class tonight. You guys worked so hard tonight. Man, it beautiful.

There were also a number of people who couldn't make it to class tonight that stopped in to contribute anyway. To you guys, your generosity is so touching. Thank you.

My brain keeps trying to come back to the train of thought that says "That's nice and all, but in the grand scheme, how's one little class going to help with all that destruction?"

You know, it's not just one small class. Each of our participants tonight didn't just donate $30.They were participants in a collective effort to help and support. Tonight was a puzzle piece in a picture that stretches clear across the entire planet right now. Classes, fundraisers , collections, telethons...you know, individually, a few hundred bucks at a time isn't going to do much. But put enough drops in that bucket and eventually it's going to overflow.

If anyone couldn't make it last night, here's the link to donate. Please give. Be the next drop in the bucket. They're still pulling people out of the rubble. They're still trying to figure out how to get water in there. Water. Coming up on a week later, they still don't have water. We need to keep giving.

Here's the link.
http://american.redcross.org/site/PageServer?pagename=ntld_main&JServSessionIdr004=rkheqwwce3.app194a

Haitian Relief Bootcamp Reminder

2010-01-16T06:35:00.002-05:00

No video today kids. Today it's all about the special edition Blowout at West River, 5pm.

Admission: $30 check made payable to the American Red Cross International Relief Fund

Let me know if you're planning on showing up. Post to comments or email me at JtNett@gmail.com.

West River Health & Racquet Club

424 West End Ave

Penthouse

Special Haiti Relief Bootcamp

2010-01-14T21:35:00.002-05:00

Good Evening Everyone,
I'm sure you have all been watching the news with as much horror and heartbreak as I have this week. It's hard for me to wrap my head around the extent of the destruction and loss in Haiti right now. I'm just a fitness coach at a small gym in NY, but I can't not try to help as best I can. I believe we've all been given gifts with the expectation that we'll do the utmost good with them. My gift is making people sweat. So that's what I'm going to do.

This Saturday, January 16th from 5pm -6pm I'm throwing a special Bootcamp for Haitian relief. West River members and non members alike are welcome. I want to fill this place to the gills.

Admission is a $30 check made out to the American Red Cross with "International Relief Fund: Haiti" in the comments line. Do not make checks out to me or to the gym. Only your donation gets you in.

This will be an open level class that is appropriate and challenging for all fitness levels. Kettlebells, sandbags, calisthenics and a whole lot of sweating going on. If you're planning on coming, shoot me an email so I can make sure to have enough...fun...planned for everyone.

Even if you can't make it on Saturday, please pass this message along to the people in your contacts list. Maybe someone there can and is looking for a way to help. To make a donation straight to the American Red Cross Haitian Relief fund please follow this link.
http://american.redcross.org/site/PageServer?pagename=ntld_main&JServSessionIdr004=rkheqwwce3.app194a

Class will be held at :
West River Health & Racquet Club
424 West End Ave @ W81st St.
Penthouse level.

Thank you and I look forward to seeing as many of you as possible on Saturday.

--
Jt

Progress

2010-01-14T00:00:00.002-05:00

It's not about the destination, it's about the journey....

I agree and disagree with that on so many levels, particularly in the athletic realms. At any rate, I'm a few steps into my girevoy sport journey by now. I hope I was able to give some idea as to what it's like and what happens at a g.s. competition.

In the end, what's it all about? You and your set. Well, for what it is, here's mine. Last time around it was 34 reps in around 7 minutes. This time personal best of 43 repetitions at the 24kg level, 6 minutes and change, 85kg weight class. Progress. The next steps in the journey.

Workout of the Week

2010-01-12T09:06:00.003-05:00

6 Rounds of the following progression. Use the same barbell for all.

5 reps, in the first, 10 in the second, 15 in the third and so on.

Deadlift

SumoDeadliftHighPull

Hang Power Clean

Hang Power Snatch

The videos for the SDHP, Clean and Snatch are listed below. Don't worry about the burpee, just use the video for reference on the hang power clean technique.

2010-01-10T14:24:00.001-05:00

I finally lifted & finished. 43 reps at 24kg long cycle. Pretty sure
tht's a personal best. Going to have to check on that.

2010-01-10T13:23:00.001-05:00

...still lifting.

2010-01-10T12:07:00.000-05:00

Getting it done.

2010-01-10T11:38:00.001-05:00

It's all about the fans really.

2010-01-10T11:34:00.000-05:00

Pink Ladies

2010-01-10T10:31:00.001-05:00

Flight #1. And so it begins..

Competition Day

2010-01-10T08:00:00.000-05:00

We're going to try something a little different today. I'm out here in Great Neck, NY all day at the Ironworks FE "So You Think You Can Lift" event. I'm going to do my best to take photos and some video and upload them to the blog as the day goes on. For anyone that can't make it out, or that hasn't experienced a kettlebell meet yet, I hope to be able to give some idea as to what goes down. Keep checking back throughout the day. We'll be out here until early this evening.

Tip & Technique Video: Hang Power Snatch

2010-01-09T00:00:00.000-05:00

If you can get this one, it has applications in so many different areas. Take your time though. Make sure to get extremely comfortable with the mechanics of the thing.

Better Choices

2010-01-06T23:54:00.003-05:00

7 Days into 2010. What one better decision did you make for yourself today?

Salad instead of the fries?

Left a little on the plate instead of trying to join the clean plate club?

Multi-grain instead of white?

Walked around the long block?

Look at tomorrow. Look at your day. What's one decision you can make right now to plan for your success tomorrow? Prep now to pack your lunch instead of buying a highly processed, preservative rich sandwich at the corporate chain bakery. Pack your gym bag and leave it in the car tonight so you're guaranteed a trip to the gym after work. The possibilities are endless.

Keep it up. One day and one better choice at a time.

2010's 1st Workout of the Week

2010-01-05T00:00:00.000-05:00

Welcome to it. Let's ratchet it up a notch. All videos are posted below the workout. If you haven't been practicing the db box jump progressions, then sub in an unloaded, regular box jump.

You have 20 minutes to complete as many rounds of the following as possible:

5 Dumbbell box jump w/jerk

5 Deck Squat w/ Ball Slam

5 Dumbbell High Pulls.

Tip & Technique Video: Box Jumps Progressions

2010-01-02T00:00:00.000-05:00

Well, I promised things would get interesting in the new year, and being the man of my word that I am, here you go. There are a million ways you can progress box jumps. So starting from what we've already practiced, here's a couple of different directions to get you started.

Be careful. Train safe. Have fun.

MOVE!

Workout of the Week

2009-12-29T15:35:00.002-05:00

Here it is, the last one of the year. It's been an absolute pleasure training with you this year and I'm very much looking forward to 2010.

Have a great time with this workout and really go for it! Let' s see what you can do. The demos for each movement are posted below the workout.

5 rounds.
50 reps of each, 40 reps of each, 30 reps, 20 reps, 10 reps.

BB Thruster
Ball Slam
Box Jump
Burpees

Resolve Nothing

2009-12-27T13:06:00.002-05:00

It really doesn't feel like an entire year ago that we were having this same conversation, but sure enough, here we are.

New year's, new start, resolutions, blah blah blah. Screw it.

I dare you, don't resolve. Don't set yourself up with expectations that in a week, 2 weeks, a month will fall away to the business of that just so happens to be your real life. Do not set yourself up for failure. Did your resolutions stick last year? The year before that? Do you want to waste another year to proving the pattern to yourself?

Just take it one day, one decision at a time. Instead of resolving to hit the gym 5 days a week, take a look at your day. What's one thing you can do today that's a little healthier for you. Getting off the subway 1 stop earlier to get a little more walking in? Taking the stairs? Ordering the carrots at Cosi instead of the chips?

Small decisions. One at a time. No lie, some of the small decisions can be hard at first. But over time, they become easier and easier. Eventually they become a way of life.

The beautiful part is that if, at some point, you don't make the healthiest choice, you haven't failed. In 5 minutes another choice, another opportunity for you to succeed will present its self . Your day is full of them. Think of all the opportunity to succeed.

One better choice at a time.

Happy New Year.

Tip and Technique

2009-12-26T00:00:00.000-05:00

I know, a box jump is a box jump is a box jump and you "...know perfectly well what the heck a box jump is. Thank you very much."

Right. But when was I ever one to leave well enough along? You know I'm going somewhere with this, so let's make sure you've got the foundation right before 2010's first demo and workout hit. Good? Good.

Now MOVE!!

Merry Christmas

2009-12-24T00:00:00.000-05:00

Merry Christmas everyone. I wish you and those dear to you all the love and peace the season has to give.

Workout of the Week

2009-12-21T13:15:00.004-05:00

Rep counts are total for the sets, so for unilateral movements, it's a total of both arms together, not a total for each side.

5 sets

10reps, 20reps, 30reps, 40reps, 50reps

Sot press

Kettlebell Snatch

Kettlebell Jerk

BB Hang Squat

This is a tough one. Choose your loads carefully. All videos are referenced here.

Swingers: An Alternate View

2009-12-20T12:00:00.001-05:00

Thousand roads to Mecca...many paths up the mountain...many ways to skin a cat.

9 times out of 10, when we're talking kettlebells on this site, we're talking a more girevoy sport, competitive kettlebell, style of lifting, also known as a soft style. Well, as with everything else, there's a thousand different points of view on how to lift a bell.

The truth is, it all depends on what you're trying to accomplish. Girevoy sport is the art of being as energetically efficient as possible to accomplish as much work over time as possible. Rob Russell, a kettlbell enthusiast, strongman and killer blogger, just posted a couple of entries coming from the other way, a harder style of lifting. The following link comes highly recommended.

I'm not, and never will be a hard style lifter. It doesn't fit my goals. However, most of my clients that lift, lift in a more hard style, because that's what fits with their goals. Give a look and let me know what you think.

http://kettlebell-training-for-sport.blogspot.com/2009/12/kettlebell-swing-technique-tips.html?utm_source=feedburner&utm_medium=feed&utm_campaign=Feed%3A+KettlebellTrainingForSport+%28kettlebell+training+for+sport%29

Tip & Technique Video: Sot Press

2009-12-19T00:00:00.000-05:00

Rotation. It happens when you walk, climb stairs and run. It happens every time you swing a bat or a golf club. It happens with every pitch you throw, volley you serve, set up or put away. Or, for a more everyday application here in the city, it happens every time you zig to avoid being impaled by the umbrella that guy in front of you is absent mindedly swinging around on the sidewalk.

So...let's train it.

Holiday FEAST'ivities

2009-12-17T00:00:00.000-05:00

We're closing in on the big ones guys. It's like, what..1 shopping day till Christmas or something? At any rate, the holiday parties are in full swing, after work cocktail parties, gatherings at a fiends place with finger foods and feasts alike.

I've already got people freaking out about it. Don't. Remain calm folks. The holidays are a time to enjoy, not to fear and deprive ones self.

You're worried about a million calorie dinner followed by all those cookies cakes and pies. Well guess what. I've got a box of 500+ calorie cookies sitting on my desk right now that someone so thoughtfully gave me the other day. You know what else? I can tell you from personal experience that they're good!

Here's the key guys. I had a cookie, not all 12 in the box. Do not fear the holidays. Have fun. Taste and sample the goodies. You know what? Try everything! Just don't finish everything. You don't have to overindulge in order to enjoy. Take your time. Slow down when you're eating or snacking at a party. By simply taking the time to chew and tast what you're putting in your mouth, you'll need less of it to get the full enjoyment. You'll fill up faster by not scarfing because your body will actually have the opportunity to tell you you're full before you're stuffed.

Relax. Have fun. Drop out of the clean plate club and try a bite of the pie. I promise you'll survive.

Workout of the Week

2009-12-15T00:00:00.000-05:00

Complete as many rounds of the following as possible in 30 minutes. Check the video archive for instruction.

10 Thrusters

20 Ball Slam

30 SumoDeadliftHighPull

Suggested loads for intermediate lifters:

Thrusters 35# women, 75# men

Ball Slam 10# women, 20# men

SDHP 12kg women, 24kg men

Be safe and honest about your ability level. Honesty (especially with ones self) is always the best policy.

Brown Bag It

2009-12-13T00:00:00.000-05:00

Muscle Milk, Lean Body, Pure Pro, EAS...Hershey's Chocolate Milk and Carnation Instant Breakfast. Turns out that with all the research and studies to make the optimal sports recovery drink, the ratio of carbohydrates to protein is perfect for after workout recovery drink. 2 cups gives you around 16g protein and 48g carbohydrates.

Something else to think about, pre exercise carb consumption is directly linked to being able to maintain energy stores in the body throughout the workout while pre exercise protein helps to minimize the protein breakdown in your muscles. A good source of healthy carbs and lean fat...multigrain peanut butter and jelly sandwich.

How much better does it get than bookending a hard witkout with the old brown bag special Mom used to send you off to school with? PB&J and chocolate milk, does a body good!

Tip & Technique Video: Pistol

2009-12-12T00:00:00.000-05:00

The grandaddy of all squats. Master this, and there pretty much isn't a body weight exercise your legs and balance can't handle. Sure, we can progress the pistol to a more challenging level, but let's get the basics first.

Now MOVE!

Holy Popping Kernels Batman!

2009-12-10T00:00:00.001-05:00

You might have seen this by now, but I though it was worth re-posting it here.

While providing a very healthy and light snack at home, it seems that not all popcorn is created equal. Now, it’s no shock. Pretty much everyone by now knows that movie theatre popcorn isn’t among the healthier snack choices you could make. A new report out by Center for Science in the Public Interest reveals some eye popping statistics.

A medium popcorn and soda combo at Regal cinemas (which weighs in at a hefty $12 by the way) carries 1,610 calories and no less than 60 grams of saturated fat. To put that in perspective, that’s the caloric value of 3 McDonald’s quarter pounders and 12 pads of butter. Think about it. That’s a recommended 3 day allowance of saturated, artery clogging fat. To put it another way, that’s the fat equivalent of an entire stick of butter and the caloric value of two sticks.

At AMC, their large popcorn has the caloric value of an entire pound of baby back ribs topped with a full scoop of Haagen-Dazs ice cream, 1030 calories. The only thing is that with 57 grams of saturated fat, you’d actually come out ahead with the ribs and ice cream.

So what’s the deal? By and large cinemas are using coconut oil, one of the worst for you, highest saturated oils around to pop their corn in. To put it in perspective lard is only 40% saturated. Coconut oil is 90%.

Workout of the Week

2009-12-08T00:00:00.003-05:00

Squat Press 5,000lbs. Record time and load.

I don't care what load you pick. Just pick a load you can lift repeatedly. Every time you lift that load, you add that much more weight to your total. If you need to change loads in the middle, fine. Just make sure to calculate accordingly.

So, for example, if I were to drop squat 95#, I would have to complete 52 reps.

Record load, reps and time to complete. Refer to the videos and use common sense when choosing to participate!

Now MOVE!