The 43 things I learned in 2009..

Well to say that I have been on a writing hiatus, would be an understatement of biblical proportions. That said, I have still been very much in the game, and have taken a much different look at training over the last year… in the end though, it all goes back to the Original SRX programming, as trial and error (and injury) show me things over and over again. So without further adu… here is my list of 43 things I learned in 2009…


1> Treadmills are a useful tool. At the same time, they are useless.

AHH....The ole side shuffle.....That'll get you plenty of dirty looks!

So, after leaving the confines of a private gym, with the luxury of sauna, Tv’s on every treadmill, I ended up at Crossfit Mississauga. A “treadmillless” and practically cardioless establishment. The only cardio equipment there are the rattiest Concept 2 Rowers you’ll ever see. Complete with non-working screens.

The clientelle, however, don’t seem worse for ware. In fact, most are very lean and muscular. So the hours on the dreadmill, aren’t absolutely necessary. I myself, although chunked a little lately, am no worse for ware either.

That said… There is something that is deep seeding within me that misses the 40 minutes of “insurance” that the treadmill afforded me. Cause, I can stay and get lean, but my diet must be meticulous. When I added that extra work in, it allowed me, I feel, a little buffer zone with regards to food intake. Furthermore, I find that those who add in some steady state cardio tend to have a little less subcutaneous fat ( and a little more definition)… Call me crazy, but, it’s what I see.

Take home message… Do it, or don’t do it – diet is everything.




2> High Rep Olympic Lifts are Dumb

Yep, high rep Olympic lifts are guaranteed to get you eventually...

So being a 465 pound dead lifter, I scoffed when I read the workout of the day at Crossfit..

275 Pound Deadlift 5 Reps
95 Pound Thruster 10 Reps

5 rounds for time.

Now, god bless em; but probably the worst written workout in the history of the world…

A quarter ton, being moved for TIME?!

Round 1, destroyed it… Deads were easy…. As I coasted along under the watchful eye of 8 or so people, cheering me on, something happened that would change my view of lifting forever.

Rep 4 on the 4th round, I pulled my back so bad, that I fainted, twice. I was also rendered useless for the two weeks ( and two hospital visits later)

This had been my first lifting injury ever. And it scared the living bejeezuz right out of me.

And time the load you are working with exceeds 200 pounds, “TIME” should not be your bench mark. Too many things can happen. Fatigue, form break down, etc…


3> Nike Free’s are the best training shoe in the world.

Flexible much?
Really, if you don’t have a pair, and you do Olympic lifts/agility work, you don’t know what you are missing.


4> The Paleo Diet is about the easiest and healthiest diet in the world.

Read about it. Cordain and Robb Wolf have some great writing on it.

5> Intermittent Fasting does have its place in the real world

It has shown real world results. It’s really the simplest “diet” out there. Eat, stop, Eat ( a’la Brad Pilon) has been shown over and over again to have positive results on health markers, fat mass and longevity.

To take this point further, if you could somehow manage the balls and well, obsession to combine the Zone Diet + Paleo Diet + Intermittent Fasting, you would probably be staring at the FASTEST way to lose weight and be health.

Example Sunday – Fast
Monday – Wednesday ( Zone Diet Rations with Paleolithic Foods)
Thurs – Fast
Fri/Sat (Zone Diet Rations with Paleolithic Foods)

The ZONE
The theory behind the Zone diet is all in the numbers: 40-30-30. Zone dieters balance their meals and snacks so that their calories come from a mix of 40 percent carbohydrates, 30 percent protein and 30 percent “friendly” fats. Sears theorizes that this caloric framework keeps your mind and body working most efficiently. Additionally, on his website, Sears talks about how his diet can reduce inflammation in your body, which, in turn, can help stave off serious illness (heart disease, cancer, diabetes, etc.) while curbing weight gain.
Sweet diet.... NO food. How much easier can it get?
PALEO
Often called cave-man diets or Neanderthal diets, Paleo diet principles implore us to return to hunter-gatherer practices of the Paleolithic period of human evolution more than 10,000 years ago. This requires that we refrain from eating grain foods, potatoes, beans, milk, and refined sugars -- foods only eaten within the last 10,000 years and which are deemed to be unsuitable for consumption because of an insufficient time for Homo sapiens to adapt to these foods. The Paleo diet is high in meats, vegetables and fruit.

Put those together, and your pretty much heading towards HEALTH NIRVANA


6> When injuries happen, look to your diet and sleep. Really.



7> Overstretching
Not really complaining here...

I’ve come to realize that over stretching and area causes instability in me personally. This is more of a trial and error thing. I prefer a general warm up such as jogging to heavy duty static stretching. Don’t know what it is, or why, best answer… Just Cause.



7. Lift Heavy, almost always. Women Especially.

Crossfit Mississauga - 505lbs

When dieting to lose weight, it is imperative to continue to lift heavy to help maintain and/or prevent any possible muscle loss. Also, reps in and around the 5 range have far reaching benefits with regards to strength/keeping/gaining muscle and being functionally strong.


8. Don’t forget what got you here.

You started training to look good naked. Don’t forget that. Add in some “beach work” and cardio and Train for Vain baby.

9. Crossfit is not THE answer. Only another tool.

Nicole and Eva T - the original crossfit girls...

Crossfit draws a lot of attention and merely mentioning the word in cyberspace is bound to spark an internet debate that will leave you scratching your head. So, my opinion….

It’s a great community. Really, some of the nicest people you will ever meet. Everyone talks to everyone and it’s a SUPER supportive atmosphere. Everyone knows your name, kinda like cheers. “Ah….Normie”

It’s programming is retarded. Plain and simple. A little tweak and it would almost be perfect.

High Rep Olympic Lifts over 60% of your 1 rm is simply the dumbest thing anyone can do.

They are kinda of snobbish at any traditional “bodybuilding” move, however they find no issue in having you perform overhead squats for 5 minutes straight.

It all comes down to a fine line between perfection and practicality.

Each Day should look like to original SRX

>5 mins: General Warm Up

>20 mins - Strength Movements ( 5 reps or less)
(on any given day – Squat/Deadlift/Press/Snatch/Power Clean/Chin up)

This can be a max effort, dynamic or explosive work.

>15 minutes – Metabolic Conditioning.

Something that makes your heart go REALLY FAST…. Intervals, Kb Swings…or as an example

Row 250 Meters, Max pushups, Max Chin Ups as many rounds as possible in 15 minutes.

Basically throughout this, you should be sucking wind… hard…

Finish Up with a focus on a bodypart or two and never forget your CORE muscles.




10. NEVER neglect your core.

After a hernia, and now an additional sports hernia and various strains, I will never ever ever, neglect core work again.


11. Sledgehammers are fun

Really, a tire and a sledgehammer have produced some of the most fun and intimidating workouts.



12. You should be scared before your METCON work ( Metabolic Conditioning)


If you aren’t anxious, chances are it’s not a taxing enough workout to produce the effect you are looking for.

I myself can tell when I am in for a battle….. You procrastinate, you get more water, you take time to psyche yourself up…


These are the days you know you are in for something special…




13. Good Words to live by…

· Eat meat and vegetables, nuts and seeds, some fruit, little starch and NO sugar. Keep intake to levels that will support exercise but not body fat.

· Practice and train major lifts: deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics:pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstands, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.

· Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. ROUTINE IS THE ENEMY. Keep workouts short and intense.

· Regularly learn and play new sports!


14. Alcohol really doesn’t help anything with regards to your training. I learned this a lot in the last year.



15. Have a Plan

Have a plan, write it out before you go to the gym, otherwise you end up listless and without direction. Trust me, look at the week and draw it up. Keep a journal and update it daily.

16. Nothing beats a quality training partner.

Training alone is great for the driven, and for the serious competitive athlete.

That said, it’s amazing what a great training partner brings to the table. The accountability to meet someone on a Sunday morning when you’ve been out partying to the wee hours is enough to help you stay in the “moderation” department the night before.

When your partner is as driven as you, it keeps you in line.


17. Training at home simply doesn’t work
The road to fitness failure is paved with home workout videos

Yes, I think P90X is a great program, probably the best one out there for home training. It takes into account many things
(strength/flexibility/intensity/nutrition/muscle confusion).

That said, I know of 5 people that have, and purchased the program… and exactly ZERO of them are doing it right now, and are back at the gym.

A: It’s hard

B: There is no motivation for most people to A: Train alone or B: Train at home alone.

Go to the gym, if people got in shape at home, then your Tony Little Glider wouldn’t be a NEW AGE Clothes Hanger.

I have seen exactly ZERO people get in shape from home training ( unless they have a FULL gym in the garage or basement)

Tae-Bo, P90X, Seven Minute Abs…. etc…. Pony up the $40 people and join the Y.



18. Chin Ups are the first thing to go

When you don’t do them, you lose your mojo quick on them.


19. Rest

You’ve heard it a million times, and yes, even I realize the importance of rest nowadays. If you’ve been at the gym 5 days straight… you either A: Aren’t training hard enough or B: Exercise Bulimic. Either way, slow down – sunshine.


20. Diet is king

You know this. Just like reiterating it.


21> Calories Earned

This is a troubling trend I hear lately. I’ve always said all along that you cannot out work a shitty diet, it simply cannot be done. Yet almost everyone at every party I go to can be overheard…. “well, I’ll have to get on the treadmill and burn this off” or “that’s ok, I worked out today, so pass the cheeto’s”

Earning your calories is a bad way of thinking.


22> Ripped Freak is the best pre-cardio supplement. Talk about AMPED UP!

23> There are some GREAT tasting protein powders out there lately.

1> All-Whey Maple Fudge
2> Six Star Whey Protein Isolate ( Really my old peeps from Iovate did good here)
3> IsoFlex Peanut Butter Chocolate from ALL-MAXX


24. BCAA Powder gets my choice as the new “MUST HAVE”

Branched Chain Amino Acid powder is the first thing I recommend as a peri(during) workout drink. I’ve seen first hand what it can do.

There is a company that makes a great product called “EXTEND”, but it’s pricey.
(and shitty marketing, but hey, it’s great when a product stands on it’s own for quality).


25. I now love burpees


26. I hate thrusters


27. Women often underestimate their protein needs

If you are in the gym, on the treadmill, chucking weights around 5-7 times a week, you need .8 gram of protein per pound at the VERY minimum.

28. If you are older than 30 – You don’t need to lift more than 3-4 times per week.


29. Have a goal. Really.

No goal? No end zone? No Finish>?

I relate to a story of mine of 7 years ago, and my very first 5k race…..

I was trailing my then training partner for the better part of 4k…

I honestly never thought it would end!

She had me beat and I was on the verge of giving up…..

Then A funny thing happened… I saw the end….there it was with cameras, balloons and people cheering your name!

I was electrified! I transformed from a guy about to quit, to an animal….. A man possessed.

Michelle who was 200 yards ahead of me had no idea what was coming… when I proceeded to sprint past her and turn around with just enough gumption to flip her the bird while running through the finish line... backwards…. :)


Needless to say, it’s still up on the old internet today…


8153
James Nugent
Mississauga
23:51.7
15 M30-34
90
5:11
121
8159
Michelle Lima
Mississauga
23:53.3
13 F20-24
29
5:11

The 1.4 second victory is MINE forever and a serious argument starter whenever I bring it up.


The point being… Have a real, attainable and tangible goal. Seeing the end-zone can turn help not only guide you, but push you along to the finish.

(Sorry Michelle)


30. I really like Creemore Beer


31. Almond Flour is great

Almond Flour can be used in place of bread crumbs to make the same comfort food that you know and love ( chicken parmigana/chicken strips) etc.


32. Snatches Are Great Delt Builders

Some moderate weight snatches will blow you shoulders up real good….

Try “gordie” 75 pounds, for 75 Power snatches ( for time) and tell me how sore you delts are.

33. I don’t love kettlebells as much as I used to.


34. I don’t love Tilapia as much as I used to.

http://videos.howstuffworks.com/discovery/30832-dirty-jobs-striped-bass-farm-video.htm

AND THEY EAT POOP :/



35. Read Mark Twight’s work.

http://www.gymjones.com/


36. I don’t love the back squat as much as I used to

Heavy Back squats for low reps, is something that as I get older I am moving away from. I can certainly justify adding them as much as I can moving away from back squats to front squats. Similar movement, less spinal compression.


37. I will never ever ever lift with bad form again.

After my back injury, I had to go back and relearn the actual lifting movement. Having got to a 465 deadlift with my haphazard form, I had to check my ego at the door and go back and slowly build it back up safely and effectively.


http://www.tmuscle.com/free_online_article/sports_body_training_performance_repair/deadlift_diagnosis


38. Cabernet Sauvignon is not an ideal post-workout beverage

39. Gary Taubes is a brilliant idiot

Yes Gary, your book “good calories bad calories” is a remarkably well written and you provide many substantial studies but in the end, it’s not a metabolic advantage. It’s cause you eat less. Not because of magic.

If you drop all carbs, you invariably lower your calories. That’s a simple fact. AND - You’re just not as hungry.

Now, I am a firm believer that lower carb diets are good keys for weight loss; it’s just that I realize the mechanism is caloric restriction and not some fantastic metabolic magic!

That said, the book does have some great insights.



40. I miss training my biceps

41. Nothing will make you work harder than a stop-watch and people cheering you on.


42. Women should dedicate one day a week to their lower body.

43. That’s my first post in the last few months; hopefully it sparks a new tirade of things that I learn along the way.




Workout for Monday

Bench Press 5x3
Rope Chin Up 5x5

Clean and Jerk 5-5-5-3-3-1-1-1

Met Con
Row 250 meters
Max Pushups
5 KB Snatches Per Arm
As many rounds as possible in 15 minutes ( 9 rounds)

Core and Flexibility Work.

Train 4 Vain

Workout for Wednesday

Squat 5-5-5-5-5
Push Press 5-5-5-5-5
Deadlift 5-5-5-5
Chin 10-10-10-

A1 -Jump Squat
A2- DB dead lift
4x10

b1 - Bulgarian Split Squat
b2 - Good morning
3x10

c1 leg Press



Trends....

These days, the need for training for vanity has taken a slightly less than upfront position when you go to the gym.

Don't get me wrong, it's still there, only it's less pronounced.

In all my crossfit snobbery lately, I sometimes forget why I started this in the first place, I was overweight, and looked like a tubby dude.

And how did I lose that 100 pounds? Was is strictly high repetition olympic lifts, coupled with a series of calisthenics?

No...

It was a long boring ass ride on the dreadmill... Coupled with a great diet and traditional bodypart training.

It's worked for years and bodbuilders have been doing it for decades.

Don't get me wrong, I think Crossfit and Performance types of programs are great to add to any successful program, but it's not a requirment. But don't forget what got you here in the first place.

I guess, that's whats unique about the training philosiphy that I always have abided to for the last year or so..

Everything always changes, everything is always evaluated, re-examined and re-orged...

Now Erik Ledin, of lean bodies inc, has and always will, call me an Exercise ADD specialist. But as a true student of the game, I would be doing myself a disservice not to try everything/anything...

But what I do know as facts are the following, like it or not...

1> For Burning Fat and getting lean for a competition, given every variable ( rest/recovery/work rate etc) Long steady state cardio is likely the main weapon in the excercise tool shed. I always love sprints, and they do work, but the recovery and effort required is sometimes undermined by the low calorie diet you are doing.

45-60 minutes of incline walking 3.5mph at an incline that keeps you at 130bpm is pretty much the standard. And yes, you should do that every day if trying to get REALLY lean. You don't require much energy to walk, and your nervous system will not be shot, as it would be with Sprints.

Once stalled, you can go ahead and toss in some 400 meter runs, 8/12's sprints etc.

2> Diet is the answer.
Yes, it always is. You can't outtrain a shitty diet. Sorry, you can't. I wish I could, cause I love eating almost as much as I love training.

Getting quality protein is really important. You know this, but really trying to get 80-100 grams if you are a woman and 150 grams if you are a man is a great way to start. That said, during compeition, those #'s get elevated.


3> Lift Heavy - boys and girls!

This is imperative, lift heavy and break records. Even when dieting. Workouts should consist of varying rep ranges, but never forget to hit the 1's, 3's and 5's - Lifting heavy tells your muscle to stick around during a reduced calorie diet.

Woman are no different, I've seen animals in the gym, and the ones who lift the heaviest, usually look the best ( tight/toned)

Workout for Thursday
Run 400 meters x 4
Run 1 minute, walk 2 minutes x 10 rounds

Bench Press
Chin Up
5x5

Incline Bench Press
Bent Row
4x8

Cable Xover
3x10
Face Pulls 3x10

Hail to the Cheif
3 power cleans
6 pushups
9 squats

12 rounds


So I guess in closing, I ask that you remember that training for vanity is what got you here and don't forget it... no need to completely ignore that sweet handsome reflection staring back at you in the mirror :)

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