So as many have heard we are moving to a new gym and I am pretty excited but a little overwhelmed at the same time. Around the time I am opening the new gym my wife is due with our second son, this complicated by the growing pains of new trainers, adding an Oly gym, a additional website and managing two contractors it’s a little much.
So.. I thought I'd add one more thing, changing me. A friend of mine passed away this weekend and it made me realize that there is no better time than now. I had knee surgery a few months back and that coupled with the above has been my excuse for not following the diet and routine I have set forth for my clients. yesterday was the last day for excuses...
Goal..
- Get my body fat measured then get to sub 10% body fat
- Stretch daily
- Stay strict paleo for at least 30 days
- Per week, 3 CF WOD's, 2 Oly Classes and row 5k
- Get to bed by 10:00pm
- Spend more time with my family
Day 1
So far.. protien shake, chicken, baby leaf spinach, olives and some berries
Tuesday, July 6, 2010
Wednesday, January 27, 2010
The Burpee: The One Exercise to Rule Them All
When I played football in high school, my offensive line coach had an exercise he liked to use on us for punishment. When we were caught screwing around or didn’t respond with “sir” or didn’t hustle in-between plays, Coach Chamlee had to say just four words to elicit an audible groan from the offensive line: “Get your feet moving.”
Those four words marked the beginning of one minute of pure hell. It was burpee time.
The Benefits of Burpees
The burpee is the ultimate full body exercise. There’s a reason why football teams, CrossFit practitioners, and elite military forces use the burpee in their workouts. Just one simple movement tests both your strength and aerobic capacities. Below we go into a few more details on the benefits of the burpee:
Strength. The burpee is a full body, strength training exercise. With each repetition, you’ll work your chest, arms, front deltoids, thighs, hamstrings, and abs. Trust me. Your legs will feel like they’re pumping battery acid after you complete a set of burpees.
Fat burning. Because you’re using your full body when doing burpees and because they’re such an intense workout, the burpee is one of the best exercises to burn fat. Studies have shown that high intensity exercises, like burpees, burn up to 50% more fat than conventional strength training exercises. They’ve also been shown to speed up your metabolism which helps you burn more calories throughout the day. If you’re looking to get rid of that spare tire, step off the elliptical machine and start doing burpees.
Conditioning. Many men today spend hours a week in the gym sculpting washboard abs and bowling ball biceps. While those muscles look nice, they don’t do much for you when you have to split a giant pile of wood or even save your own life. Burpees are an effective exercise for developing the conditioning and endurance, the manly vim and vigor to tackle any challenge. They’re also a great exercise to include in football conditioning drills.
Free. There are no fancy gizmos, classes or gym memberships required to perform a burpee. All you need is your body, a floor, and an iron will.
Portable. You can do this exercise anywhere. On the road? Bust some out in the hotel room. Don’t have a gym membership? Get your burpee on at the park. In prison? Do them in your cell.
Burpees are how Mike Rowe keeps in shape to work his dirty jobs:
How to Perform a Burpee
The burpee is a ridiculously simple, full body exercise that will leave you gassed after doing only a few.
To perform a basic burpee, just follow these instructions:
§ Begin in a squat position with hands on the floor in front of you.
§ Kick your feet back to a pushup position.
§ Immediately return your feet to the squat position.
§ Leap up as high as possible from the squat position.
When performing burpees, the key is to perform them in quick succession in order to get the conditioning benefits this exercise is famous for.
Some of you might be thinking, “Hey, this is a squat thrust.” While the squat thrust and burpee are indeed similar, the crucial difference between the two is the leap at the end. That leap is what separates the men from the boys.
Besides the basic burpee, you also have your choice of a few burpee variations that will not only kill your body, but also your soul.
Burpee with push-up. Perform the burpee normally, but after you kick out your feet to a push-up position, go ahead and do a full push-up.
Burpee with divebomber push-up. Instead of just doing a full push-up, make it a dive bomber push-up.
Burpee+Pull-up. Stand underneath a pull-up bar or tree branch that is high enough that you have to leap to reach it. Perform a burpee normally, but when you leap up grab the bar and perform a pull-up. Repeat. Did you hear that? That was the sound of your soul dying.
The Coach Chamlee Burpee. I hated these. As mentioned above, my offensive line coach would use the specter of burpee punishment as motivation to keep us from slacking off. When Coach Chamlee said to get our feet moving, we had to “chop” our feet in place as fast as we could. When he said “hit,” we’d hit the ground and perform a burpee. Between each rep, we continued rapidly chopping our feet. I’m tired just thinking about it.
Burpee Workouts
Because they’re such an intense exercise, you can make a quick and effective workout using just burpees. Below are a few suggested burpee workouts that will whip your flabby butt into shape.
Descending Burpee Ladder. Start with a set of 10 burpees. Rest one minutes. Then do a set of 9. Rest one minute. Continue lowering your reps by one on each set until you reach just one rep.
100 Burpee Challenge. Pretty simple. Just do one set of 100 burpees as fast as you can. I can usually do the first 20 in a minute or so. After that I hit a wall, and it takes me about 15 minutes to finish the rest as I lay on the ground to rest between reps. Take as long as you need until you hit the 100 burpee mark.
2 Minute Drill. Set your stop watch and crank out as many burpees as you can in two minutes.
Burpee Ladder with Sprints. So you’ve been doing burpees for a bit and feel like you’re in good shape. Try this little ditty to take your burpetitude to the next level. Perform the burpee ladder as described above, except instead of resting a minute between sets, perform a 50 yard sprint. I tried this a few months ago thinking I was in good shape only to barf after the second set. You know a workout is good when it’s barf good.
DownloadThe Art of Manliness Free Man Cookbook
DownloadThe Art of Manliness Guide to Being a Gentleman
Hawaiiabera Discount Code: AOM
Check Out These Related Posts:
§ 5 Gut Busting Conditioning Drills from the Gridiron
§ Become Strong Like Bull: The Kettlebell Workout
§ Every Man Should Do This Exercise Routine Every Day
§ The Ultimate Push-up Guide: 35+ Push-up Exercises
§ 30 Days to a Better Man Day 26: Take the Marine Corps Fitness Test
Those four words marked the beginning of one minute of pure hell. It was burpee time.
The Benefits of Burpees
The burpee is the ultimate full body exercise. There’s a reason why football teams, CrossFit practitioners, and elite military forces use the burpee in their workouts. Just one simple movement tests both your strength and aerobic capacities. Below we go into a few more details on the benefits of the burpee:
Strength. The burpee is a full body, strength training exercise. With each repetition, you’ll work your chest, arms, front deltoids, thighs, hamstrings, and abs. Trust me. Your legs will feel like they’re pumping battery acid after you complete a set of burpees.
Fat burning. Because you’re using your full body when doing burpees and because they’re such an intense workout, the burpee is one of the best exercises to burn fat. Studies have shown that high intensity exercises, like burpees, burn up to 50% more fat than conventional strength training exercises. They’ve also been shown to speed up your metabolism which helps you burn more calories throughout the day. If you’re looking to get rid of that spare tire, step off the elliptical machine and start doing burpees.
Conditioning. Many men today spend hours a week in the gym sculpting washboard abs and bowling ball biceps. While those muscles look nice, they don’t do much for you when you have to split a giant pile of wood or even save your own life. Burpees are an effective exercise for developing the conditioning and endurance, the manly vim and vigor to tackle any challenge. They’re also a great exercise to include in football conditioning drills.
Free. There are no fancy gizmos, classes or gym memberships required to perform a burpee. All you need is your body, a floor, and an iron will.
Portable. You can do this exercise anywhere. On the road? Bust some out in the hotel room. Don’t have a gym membership? Get your burpee on at the park. In prison? Do them in your cell.
Burpees are how Mike Rowe keeps in shape to work his dirty jobs:
How to Perform a Burpee
The burpee is a ridiculously simple, full body exercise that will leave you gassed after doing only a few.
To perform a basic burpee, just follow these instructions:
§ Begin in a squat position with hands on the floor in front of you.
§ Kick your feet back to a pushup position.
§ Immediately return your feet to the squat position.
§ Leap up as high as possible from the squat position.
When performing burpees, the key is to perform them in quick succession in order to get the conditioning benefits this exercise is famous for.
Some of you might be thinking, “Hey, this is a squat thrust.” While the squat thrust and burpee are indeed similar, the crucial difference between the two is the leap at the end. That leap is what separates the men from the boys.
Besides the basic burpee, you also have your choice of a few burpee variations that will not only kill your body, but also your soul.
Burpee with push-up. Perform the burpee normally, but after you kick out your feet to a push-up position, go ahead and do a full push-up.
Burpee with divebomber push-up. Instead of just doing a full push-up, make it a dive bomber push-up.
Burpee+Pull-up. Stand underneath a pull-up bar or tree branch that is high enough that you have to leap to reach it. Perform a burpee normally, but when you leap up grab the bar and perform a pull-up. Repeat. Did you hear that? That was the sound of your soul dying.
The Coach Chamlee Burpee. I hated these. As mentioned above, my offensive line coach would use the specter of burpee punishment as motivation to keep us from slacking off. When Coach Chamlee said to get our feet moving, we had to “chop” our feet in place as fast as we could. When he said “hit,” we’d hit the ground and perform a burpee. Between each rep, we continued rapidly chopping our feet. I’m tired just thinking about it.
Burpee Workouts
Because they’re such an intense exercise, you can make a quick and effective workout using just burpees. Below are a few suggested burpee workouts that will whip your flabby butt into shape.
Descending Burpee Ladder. Start with a set of 10 burpees. Rest one minutes. Then do a set of 9. Rest one minute. Continue lowering your reps by one on each set until you reach just one rep.
100 Burpee Challenge. Pretty simple. Just do one set of 100 burpees as fast as you can. I can usually do the first 20 in a minute or so. After that I hit a wall, and it takes me about 15 minutes to finish the rest as I lay on the ground to rest between reps. Take as long as you need until you hit the 100 burpee mark.
2 Minute Drill. Set your stop watch and crank out as many burpees as you can in two minutes.
Burpee Ladder with Sprints. So you’ve been doing burpees for a bit and feel like you’re in good shape. Try this little ditty to take your burpetitude to the next level. Perform the burpee ladder as described above, except instead of resting a minute between sets, perform a 50 yard sprint. I tried this a few months ago thinking I was in good shape only to barf after the second set. You know a workout is good when it’s barf good.
DownloadThe Art of Manliness Free Man Cookbook
DownloadThe Art of Manliness Guide to Being a Gentleman
Hawaiiabera Discount Code: AOM
Check Out These Related Posts:
§ 5 Gut Busting Conditioning Drills from the Gridiron
§ Become Strong Like Bull: The Kettlebell Workout
§ Every Man Should Do This Exercise Routine Every Day
§ The Ultimate Push-up Guide: 35+ Push-up Exercises
§ 30 Days to a Better Man Day 26: Take the Marine Corps Fitness Test
Wednesday, December 2, 2009
Monday, November 30, 2009
Nutrition is Key
Most of you know that Paleo = meat, veggies, nuts, seeds, some fruit, little starch and NO SUGAR! Basically removing all the processed bread, rice, and pasta-like items from your daily plate (and any and all sugar/artificial sweetener infused beverages) and eating clean for 4 weeks. To be successful you will empty your cupboards of all such processed junk so as not to be surrounded by it. You will try to reduce your stress and sleep more. All of these lifestyle factors influence whether or not one is lean.
To be eligible you must be a current Woodward CrossFit client and have your before photos taken on or before December 2nd. The rest is up to you!
Food Log (Free):
http://www.vertex42.com/ExcelTemplates/food-log.html
Proof of Paleo:
http://www.norcalsc.com/index.php/index.php?/post/what_are_a_few_months_if_its_important_to_you_begin_it_now/
http://www.norcalsc.com/index.php/index.php?/post/2009_paleo_challenge_final_resultsfinally/
The essentials of the Paleolithic Diet are:
Eat none of the following:
· Grains- including bread, pasta, noodles, rice, or corn
· Beans- including string beans, kidney beans, lentils, peanuts, snow-peas and peas
· Potatoes
· Dairy products
· Sugar
· Salt
Eat the following:
· Meat, chicken and fish
· Eggs
· Fruit
· Vegetables (especially root vegetables, but definitely not including potatoes or sweet potatoes)
· Nuts, eg. walnuts, Brazil nuts, macadamia, almond. Do not eat peanuts (a bean) or cashews (a family of their own)
· Berries- strawberries, blueberries, raspberries etc.
To be eligible you must be a current Woodward CrossFit client and have your before photos taken on or before December 2nd. The rest is up to you!
Food Log (Free):
http://www.vertex42.com/ExcelTemplates/food-log.html
Proof of Paleo:
http://www.norcalsc.com/index.php/index.php?/post/what_are_a_few_months_if_its_important_to_you_begin_it_now/
http://www.norcalsc.com/index.php/index.php?/post/2009_paleo_challenge_final_resultsfinally/
The essentials of the Paleolithic Diet are:
Eat none of the following:
· Grains- including bread, pasta, noodles, rice, or corn
· Beans- including string beans, kidney beans, lentils, peanuts, snow-peas and peas
· Potatoes
· Dairy products
· Sugar
· Salt
Eat the following:
· Meat, chicken and fish
· Eggs
· Fruit
· Vegetables (especially root vegetables, but definitely not including potatoes or sweet potatoes)
· Nuts, eg. walnuts, Brazil nuts, macadamia, almond. Do not eat peanuts (a bean) or cashews (a family of their own)
· Berries- strawberries, blueberries, raspberries etc.
Tuesday, October 13, 2009
Monday, September 28, 2009
Final Results
We raised $2,640 in our first Fight Gone Bad!! Thanks to every one who participated.
Advanced Men
Matt Woodward 263
Burke David 242
Jason Simons 224
Nathaniel Vergara 221
Chad Dubroca 221
Chris Cummins 217
Jason Dickerson 211
Armando Acosta 201
Keny Gage 191
Mike Bonadies 181
Advanced Women
Carmen Castillo 319
Julie Gage 250
Phyllis Torres 234
Brandi Collop 215
Intermediate
Ava White 254
Wendy Parent 243
Annika Beck 229
Courtney Bryan 217
Yesh Nadkarn 214
Inga Morgan 198
Elaine Ryan 195
Katie Morgan 177
Carlie Gromus 175
Melissa O'Reilly 170
Ida Apuna 165
Advanced Men
Matt Woodward 263
Burke David 242
Jason Simons 224
Nathaniel Vergara 221
Chad Dubroca 221
Chris Cummins 217
Jason Dickerson 211
Armando Acosta 201
Keny Gage 191
Mike Bonadies 181
Advanced Women
Carmen Castillo 319
Julie Gage 250
Phyllis Torres 234
Brandi Collop 215
Intermediate
Ava White 254
Wendy Parent 243
Annika Beck 229
Courtney Bryan 217
Yesh Nadkarn 214
Inga Morgan 198
Elaine Ryan 195
Katie Morgan 177
Carlie Gromus 175
Melissa O'Reilly 170
Ida Apuna 165
Saturday, September 26, 2009
The Final Stretch...
First I wanted to thank everyone for a great job, with only 8 people we have raised $2,520!! The deadline is tomorrow night so please help us in raising the last $100 needed to get Melissa to her goal of $150 by visiting the below link.
https://www.rapidreghost.com/fgb/php/frpage.php?frID=26663
Congrats to everyone who participated to day, some of the highlights...
Brandi improved 38 reps!
Nathaniel improved 23 reps!
Kenny improved 13 reps!
Matt improved 4 reps.
Fight Gone Bad Firsts...
A special congrats goes to Wendy Parent for an awesome 216 on her first Fight Gone Bad with a injured knee!! Great job!
Awesome job by Jason Simons, Melissa O'Reilly, Chris Cummins and Mike Bonadies who all made it through they're first FGB.
Thanks to everyone who came out today and a special thank you to everyone who has helped Woodward CrossFit become the community it is today.
Pictures to come soon thanks to Georges Schemagin please take a minute to visit his sites and drop him a note on Facebook.
http://www.mr-photographer.com/
http://www.georgess.com/
http://www.mrfitnessphotographer.com/
https://www.rapidreghost.com/fgb/php/frpage.php?frID=26663
Congrats to everyone who participated to day, some of the highlights...
Brandi improved 38 reps!
Nathaniel improved 23 reps!
Kenny improved 13 reps!
Matt improved 4 reps.
Fight Gone Bad Firsts...
A special congrats goes to Wendy Parent for an awesome 216 on her first Fight Gone Bad with a injured knee!! Great job!
Awesome job by Jason Simons, Melissa O'Reilly, Chris Cummins and Mike Bonadies who all made it through they're first FGB.
Thanks to everyone who came out today and a special thank you to everyone who has helped Woodward CrossFit become the community it is today.
Pictures to come soon thanks to Georges Schemagin please take a minute to visit his sites and drop him a note on Facebook.
http://www.mr-photographer.com/
http://www.georgess.com/
http://www.mrfitnessphotographer.com/
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