The prettiest thing on earth....

How busy? Well, not quite THAT busy

Well to say I've been a busy bastard, would be an understatement of biblical proportions. I have been balancing quite the little pile of bowls... Job/Family/Life....

With that said, I know, that I have been neglecting the blog, much to the chagrin of the loyal readers for some time.

But I will try to keep updating:

What's the prettiest thing in the world? Well I would say you can make a pretty sweet case for a Sweat Angel.

When you are laying on the ground and rendered useless to the point where you are heaving and sucking wind and dripping like a ( insert any funny descriptive thing here) - you know you gave it your all... and in a world of small victories... that's one for the good guys.

I guess, what I've learned over the last couple of months at the crossfit gym is; that it's easy to cheat reps and not give all out effort, but in the words of Mark Twight - Why bother?

Do it right, or not at all.

That means those friggen burpees should be all the way down, all the way up, clap in the air with as much force as possible.

Pacing, is, as they say, for our feline friends.

A few workouts to try...

Badger:

30 cleans @95

30 Pullups

800 Meter Run

3 rounds

How much it too much?

After going for my 6 month checkup with my doctor, I received a scary call from my doctor's office.

"Jamie, the doctor would like to speak with you"

Naturally I thought the worst.

"Um..... Jamie... your creatinine kinase levels are off the charts"

"really"

"Have you done any strenuous exercise lately?!?"

Jamie: Well... On Sunday I did

"1000"

100 bench press

100 Chins

100 Situps

100 push press

100 Squats

100 deadlifts

100 Step ups

100 Side Raises

100 Bicep Curls

100 Tricep press down

And then, played 1.5 hours of basketball, then the night after Ultimate Frisbee.

That to me was normal, but when I said it out loud to him he said....

"Slow down; Have a great night!"

Yeah, I'll take his advice. Maybe ;)

Workout for Monday:

Rippetoe Starting Strength

Squat 5x5

Bench 5x5

Deadlift 5x1

Then

"Karen" 150 wall balls, 20 pound ball, 1o ft target

http://www.youtube.com/watch?v=Po4FXN-jWpM&feature=related

Imagine trying to run, with your arms like that for 400 meters...

I guess, when you think of it, operating under serious stresses while at the gym can only lead to building up your resolve when things in real life and sport creep up...

As I drove to the crossfit gym, gum chomping and fueled by 2 cups of the strongest Arabica coffee, I was almost… cocky.

You see….

This was the first time; since I’ve been there that the “dreaded by most” 400 meter runs were involved in a WOW (Workout of the Weekend) - You see, I usually destroy running based crossfit workouts and actually if you can imagine like them… Usually I can hang with any veteran if there is more than one 400 meter run...

Sometimes though, what you think is easy - can be easily changed by removing a factor

The workout on the board was:

Run 400
21 Deadlifts @ 225 pounds
21 Pullups

Run 400
15 Deadlifts @ 225
15 pullups

Run 400
9 deadlifts @ 225
9 pullups.

I thought, running and deadlifting, two fortes of mine …. I will destroy it.

Yeah….


Not so much.

First Run 1:30 seconds. Great.

21 deadlifts… ok… this is interesting… WTF did that black tunnel come from?
21 pullups… more like 9,5,3,3,1

In my mind, I can’t wait to start running to make up the time for the lousy pull-ups…

“Cue the scene”

Hmmm….that’s interesting…. Why the F wont my arms work!?!?!?!

Try running with your arms at your sides… It’s not easy… and I looked ridiculous.



It this type of stress that can really change the whole damn thing...

It took me 2 minutes and 45 seconds to complete that lap…. And as I rounded back into the gym (you run outside) the looks on the faces were of bewilderment and laughter...

“Kinda hard to run when your arm’s wont work eh?”

And to further rub salt in the proverbial wound, another xfitter there, whom I had just met btw, started giving me the business.

1: “That’s the worst drop off ever! A horrible middle round!!”
2: “Stop being such a pu$$y and get up and finish your pull-ups!!”

I should mention, this was a woman, who just finished the same workout in 11 minutes
( deadlifts @135)

Well the last lap, was perhaps the funniest looking thing ever… I think maybe it could be “loosely” referred to as running…

But it looked more like a kid who has been scolded and running to their room with their arms straight down in anguish…


The workout itself took 13 minutes and 28 seconds…

The recovery, on the other hand, took at least 20 minutes… I literally couldn’t drive or raise my hands to save my life. Even now, as I sit here typing, my hands and forearms are really not happy with me.

Oh well,
I may just head back for a second session of pain… Yep, I a bit sadistic like that some times

Testimonial...

Now although, I am plugging away at my desk job for the moment, I assure you I will be bringing on some clients in September...

A client testimonial, from Ron, merley the hardest worker I have ever of had the pleasure to train...

"Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure”


As a KIN major and Sports Massage Therapist, I am no stranger to exercise prescription & rehabilitation. But when I hit a point in my training that had me going nowhere, I walked into SNAP Fitness and accidently stumbled upon Jamie.

Everything I knew, about training and myself, changed the day I walked out of my final session with Jamie. For two weeks, I willingly became the student and let Jamie work his SRXFIT philosophy.

This is what I learned:

1. Jamie is a wealth of knowledge when it comes to exercise, nutrition and fitness. It is knowledge that he delivers in a straight up, simple and no bullshit way. Jamie is willing to share his wisdom. Do not be afraid to PICK HIS BRAIN!!!


2. SRXFIT sessions are UNCOMFORTABLE. This may not be what you’re looking for. After all, familiarity and routine are safer. But I encourage you to embrace the unknown. Every workout changes from session to session. The combined exercises are never the same. Not knowing what to expect is the best part. Get UNCOMFORTABLE and ENJOY the RIDE!!!


3. There is no reward in anything that comes easy. It’s easy to stop. But harder to finish. It’s true. Every session, I found myself on the floor, drowning in my sweat and begging for air. But I never felt more triumphant. Knowing that you finished is the best feeling in the world, even if you can’t figure out your name.


4. If Jamie isn’t talking, he’s listening to you. To this day, it is the BEST QUALITY I have ever had in a trainer.


5. Unlike most trainers who have always had the end result we desire, Jamie understands, firsthand, the journey and the struggle you undergo to get there. Jamie knows where you are coming from and knows the amount of work that goes into achieving your weight loss or strength goals.

6. WHY ARE YOU HERE? You will find yourself asking this, especially on the 50th repetition of an exercise. Regardless of your answer, think about what brings you in everyday. Hold that answer in your head, stare it in the face and force yourself to dig deeper. When you do, congratulate yourself on being one step closer to your answer.

7. CALORIES IN versus CALORIES OUT. That’s it. That’s all it will ever be.

8. People will look at you and think you’re crazy. I assure you, YOU ARE NOT CRAZY!!! Chances are what you are already doing is something they still don’t have the courage to try.

9. If it’s an exercise you hate, it will unfortunately yield the best results. Swearing usually gets you through it. Swearing at Jamie will ensure completion.

10. Never ever underestimate the power and sense of accomplishment you can feel when you fit into your “skinny jeans”. You may be a better athlete, you might have better conditioning or you claim you’re just doing it for fun. But there’s nothing wrong with doing it just for vanity purposes.

Quite simply Jamie and SRXFIT are amazing. It is not just a workout. But a lesson learned in mental toughness and sheer determination that can transcend the gym.

I lost 14lbs in 14 days. I beat all of my ONE MAX repetitions by 50lbs and I fit into my skinny jeans. Furthermore, I have lost an additional 17lbs since. I mentioned that I accidently met Jamie but it was no accident.

I am student of Jamie’s for life. I encourage you to do the same. You won’t be sorry.
-- Ronald CastroB.P.H.E., R.M.T., S.M.T. (cc)

Negotiating with Terrorists..

As my hands were trembling, my arms shaking and beads of sweat poured off my body in only what be described as a "Jamie sweat shower" - I started to negotiate with myself....

The workout on the wall was

21-15-9 reps of
Pull-ups
Pushups

3 Rounds - 3 minutes rest between rounds..

For those of you who are not good with math, that works out to 135 reps of each.....

Anyway... back to the negotiation...

I was on my second round, and I actually started to tell myself that I should start cheating reps... add a few here and there... to get this god awful workout over with...

The fat Jamie on my left shoulder was whispering

"don't worry Jamie... nobody is watching... what's a few more reps"

It was at this point that the CF instructor called me on my BS..... "Come on Jamie, crank em out" ...

I truly was disappointed in myself....

From there on in, I made a vow, never to negotiate with a success terrorist...

In this case, I was the culprit.

It's amazing though, (and this has been a revelation over the last two weeks), that this terrorist can creep up on you from so many directions and take so many forms!

Most times, people are looking for "an out"... and any time one is offered, most reach for it and take it.

It's those who slap the hand away that will find their salvation.




I suggest that anyone here, get down to your local crossfit, for at least a workout or two every month, just to keep your crap in order...



Diet

The Importance of Protein

We all know that proteins are an important part of your diet. The current recommendation via the RDA is WAY too low.

And the current bodybuilding recommendation is WAY too high.

The answer, as always lies in the middle as far as I am concerned.

If you are a woman, who is weight training, I usually would recommend about 75-100 grams of protein per day.

For men, 150 or so grams will be plenty.

Of course, if you are dieting , I will raise that level on a person by person basis.

But make no mistake, protein is key to health and longevity.....

Completely Remove Protein.... You die.
Completely Remove Fats.... You die
Completely remove Carbs.... Nothing Happens....

So you tell me, if you had to cut calories from somewhere.....which macronutrient would you lower your calories from?

A basic diet prescription for health is the Zone. ...

There is nothing magical about the zone, only that it encourages lean proteins, lots of vegetables and carbohydrates in moderation.

Click here for link


READ ME



Workout for Monday PM

Squat 5x5
Bench 5x5
Powerclean 5x5


Then football.



Vanity Factor

To anyone that tells you they train for anything other than vanity (who isn't an athlete) - then I will tell you right now.. that they are a liar.

I tell people all the time, yes, vanity is good.

I mean, that's the reason there are so many gyms and so many mutli billion dollar supplement companies.

Vanity is one driver that is right up there with reasons that people get motivated to work out.

It's not always the healthiest, but gosh darnit, it's more healthy than doing nothing. :0)


Fear and Vanity....

People who have fear of failure, fear for their health or fear that they have to take their shirts off at the annual vacation have made some gym owners very wealthy. :)

I embrace unconditionally people who train for fear or vanity. :) At least they admit it.

As I pushed my way through, the 22nd f*&^*(&ing burpee.. barely getting one inch of vertical, and, what can only be described as flailing arms doing a motion that could be confused with clapping...

I realized, the atmosphere you train within is probably the biggest factor with regards to progress...

I hadn't done a burpee in, well, ever. Cause I hated them.

And so did my all training partners. Every one..

We hated them, cause well, they're hard.

They're also brutally effective.

And nothing, I mean nothing will make you second guess wtf you are doing at a gym more then when you are on your 25th burpee...

Point being ( yes, I say that alot - and - I've been told - it's annoying) - Sometimes you need to get out of your comfort zone when you are in the gym. Not always, but as often as recovery will allow.

Over the last two weeks, I have abandoned the Ymca to join the local Crossfit.

As most of you know, I don't think Crossfit is the be all and end all, but merely a tool. And yes, they look at me weird when I start doing some traditional bodybuilding stuff, or deviate from their workout of the day.

That said, the atmosphere is awesome and most days I do their WOD and then follow up with some strength and more IWT* - (again- with some funny looks)

" Interval Weight Training concept developed by Pat O'Shea and described in the NSCA Journal, volume 9, number 2, 1987.“One such method may be found in the concept of Interval Weight Training (IWT) first proposed by this writer in 1969. From a scientific and technical standpoint IWT is a highly sophisticated and effective means of multi-variable cross-training to optimize performance in a wide variety of sports. Through the proper selection and manipulation of IWT intensity (load, intensity, volume, and frequency of training) an extremely high level of total athletic fitness can be achieved.” The 1969 date is referenced in O'Shea's publication, Scientific Principles and Methods of Strength Fitness"

Workout for Monday

15 deadlifts @135 ( girls at 95)

15 pushups

10 rounds

I went head-to-head with the superfit xfit local here.... She, yes, She - beat me by 1:14seconds...

I was killing her till about the 7th round, and then my pushups were coming in groups of 2-3

( Day one, I had the best score, so I thought I would dominate again... I was wrong) :)

Workout for Tuesday

Strict Press 5-5-5-5-5-5-5

Then

Squat 5x5

Bench Press 5x5

Power Clean 5x3

Then

Row 400

21 Kb Swings

21 ring pushups

Row 300

15 Kb swings

15 ring pusups

row 200

9 Kb Swings

9 ring pushups

Workout for Friday, brutal.

100 Squats

50 pullups

25 full clapping burpees, chest to the ground, jump, clap overhead

As many rounds in 20 minutes.

Saturday and Sunday will yield Ymca "Chipper' Style workouts.

Diet Advice:

There are many diets out there that really work.... all of them do, in fact, if you actually follow them. That said, sometimes life and schedule get in the way and finding a diet that is tailored to your needs is imperative to your success. Telling someone that they have to start carting around plastic Tupperware and eat eggwhites and oatmeal all day usually is not going to work ( well for anyone in an office environment not named Iovate. :)

The new "in thing" is CRAN, which is Caloric Restriction with Adequate Nutrition. Also IF/PF intermittent fasting, where you eat during a certain window of the day is making a huge resurgence.

I have tried periodic fasting in the past, with some success, but you're not going to win any awards at the "normal human being convention"

Try staring at your co-workers while you sit in the lunchroom sipping on black coffee and they put back burgers and wedges....

That said, there are plenty of resources.

Brad Pilons "eat stop eat" http://www.eatstopeat.com/

Martin ( Blade) http://www.leangains.com/

Or Ori's Warrior Diet http://www.warriordiet.com/

And you can download a free copy of the fast 5 diet, which is a good starting point.

http://www.fast-5.com/

I'm not saying these are the only way, just one way. Brad/Martin have had great success with clients.


Getting Hung up on Calories Burned/time spent in the gym.

This is another thing that I've heard a lot, especially while I was at Snap....

"Well I gotta get that hour and a half in or I don't feel like I did enough"

" Did I do enough? It was only 40 minutes ? "

I can tell you from personal experience, it's quality over quantity... truly.

I mean, the 20 minute workout above 100 Squats, 50 pullups, 25 burpees as many rounds in 20 minutes as possible, rendered me useless and laying on the ground.

Whereas, I have had 1.5 hour marathons where I felt like I barely did anything. I am certain the 20 minute ridiculous intensity session, was far more effective in the long run.

Train hard as you can. And let your diet handle your level of leaness.

Workout for Saturday....

Ivan the Terrible....

Run 250 meters

50 Lunges

50 Pushups

50 situps

Run 250 meterts

40 lunges

40 pushups

40 situps

Run 250

30 lunges

30 pushups

30 situps

Run 250

20 lunges

20 pushups

20 situps

Run 250

10 lunges

10 pushups

10 Situps

Yeah, those lunges remind me tomorrow of the workout today.

Then

5x5bench

5x3 Powerclean

5x3 Push Jerk

Then

Arms ( messed around here, typical bodybuilng stuff, couldn't do much after the 100 pullups yesterday)

Click to enlarge shots

Workout

Wednesday:

50 three pointers

8 second sprints, 12 second recoveries x 45

20 pullups, 30 pushups, 40 situps, 50 squats x 5 Rounds


Friday

"Helen"

Run 400
21 KB Swings
12 Pullups

3 Rounds



Then:

100 Calories Row

Bicep Curl
Tricep Dip
3x3

100 calories row

barbell curl
pressdown

5x5

100 calories row

Cable Curl
rope pressdown

1-10 ladder

Workout for Today

I continue to terrorize the locals at YMCA North York...


Workout for Tuesday:

Basketball 30 minutes

Run 800 meters @10mph

3x3 Push Press

Run 800 meters @ 10 mph

5x5 DB Press

Run 800 @ 10mph

7x7 one arm snatch ( no rest, just keep switching)

Run 800 @ 10 mph

Javorek Shoulder Complex

This was an awesome workout, and had sweat flying all over the place. As I be bopped all over the gym.


Workout for Wednesday:

20 minutes of 8 second sprints

Then

20 pushups
30 pullups
40 situps
50 Squats

x 5 rounds