It's true. I haven't posted workouts in a while. Not that I haven't been working out but just posting my workouts would pretty boring, no? So I try to up the content and meh....
Lately the workouts have been going at a pretty intense clip. Every other day I have been doing 2 workouts. 1 in the morning, which is usually just intervals. I do about 5-10 2 minute sprints depending on the energy level, with 2 min. rest period. Sometimes I'll mix the rest up or the sprints up, I just keep the body (and me) guessing. Later that night, I'll go to boxing where I'll do more met con (metabolic conditioning) work for the most part but a good portion of that is skill work as well. It makes for a pretty gruelling day of exercise but I'm addicted!
The days that I'm not doing that I'll work on strength, doing max lifts on squats or deadlift or shoulder press. I do practice some explosive stuff concerning the 'o' lifts but mostly form issues, no real weight. All in all it is a pretty intense schedule so I have dropped the workouts to 5 days on 2 off, with the weekend to recuperate. I'm not as young as I used to be!
Monday, March 17, 2008
Wednesday, March 12, 2008
Moment Of Truth
My girlfriend was flipping the other night and stumbled on this show. Amazing, not only did she tell her hubby that she shouldn't be married to him, she also told him she slept around. Next she says she thinks she is a good person and loses any money she had built up! Wow. How desperate are people for money and entertainment. Get a damn hobby people... Or better yet how about exercise when this show is on!
TurboPower Drink commercial
Where do I get one of these? Made with real LIGHTENING! 400 BABIES!hahahaha
Tuesday, March 11, 2008
Would you like some water?
What kind of joke is this? I try to be healthy. I really do. That is why I was so pissed off when I read this article. I mean what the hell is the point? I Try to be healthy, I drink lots of water, oh and apparently that's not all I may be drinking. Would you like some sex hormones with that? Fuck Me!
As stated in the article:
A vast array of pharmaceuticals — including antibiotics, anti-convulsants, mood stabilizers and sex hormones — have been found in the drinking water supplies of at least 41 million Americans, an Associated Press investigation shows.
Reading this kind of bullshit makes me wonder if it is possible to truly live a healthy lifestyle. Yes, we can all make good choices for our health, but what are we really in control of? There is only so much you can do to avoid toxicities and pollutants. All I have to say is I hope Canada has better policies than the U.S.Flickr Credit: http: monkeyuk2000
Monday, March 10, 2008
10 FITNESS DOMAINS
GENERAL PHYSICAL SKILLS
If your goal is optimum physical competence then all the general physical
skills must be considered:
1. Cardiovascular/respiratory endurance - The ability of body systems to gather, process, and deliver oxygen.
2. Stamina - The ability of body systems to process, deliver, store, and utilize energy.
3. Strength - The ability of a muscular unit, or combination of muscular units, to apply force.
4. Flexibility - the ability to maximize the range of motion at a given joint.
5. Power - The ability of a muscular unit, or combination of muscular units,
to apply maximum force in minimum time.
6. Speed - The ability to minimize the time cycle of a repeated movement.
7. Coordination - The ability to combine several distinct movement patterns into a singular distinct movement.
8. Agility - The ability to minimize transition time from one movement pattern to another.
9. Balance - The ability to control the placement of the bodies center of gravity in relation to its support base.
10. Accuracy - The ability to control movement in a given direction or at a given intensity.
(Ed. - Thanks to Jim Crawley and Bruce Evans of Dynamax, (www.medicineballs.com\)
CrossFit Fitness
Crossfit’s First Fitness Standard
There are ten recognized general physical skills. They are cardiovascular/respiratory endurance, stamina, strength, flexibility, power, coordination, agility, balance, and accuracy. (See “General Physical Skills”, pg. 4, for definitions.) You are as fit as you are competent in each of these ten skills. A regimen develops fitness to the extent that it improves each of these ten skills.
Importantly, improvements in endurance, stamina, strength, and flexibility come about through training. Training refers to activity that improves performance through a measurable organic change in the body. By contrast improvements in coordination, agility, balance, and accuracy come about through practice. Practice refers to activity that improves performance through changes in the nervous system. Power and speed are adaptations of both training and practice.
Crossfit’s Second Fitness Standard
The essence of this model is the view that fitness is about performing well at any and every task imaginable. Picture a hopper loaded with an infinite number of physical challenges where no selective mechanism is operative, and being asked to perform fetes randomly
drawn from the hopper. This model suggests that your fitness can be measured by your capacity to perform well at these tasks in relation to other individuals.
The implication here is that fitness requires an ability to perform well at all tasks, even unfamiliar tasks, tasks combined in infinitely varying combinations. In practice this encourages the athlete to disinvest in any set notions of sets, rest periods, reps, exercises, order of exercises, routines, periodization, etc. Nature frequently provides largely unforeseeable challenges; train for that by striving to keep the training stimulus broad and constantly varied.
Crossfit’s Third Fitness Standard
There are three metabolic pathways that provide the energy for all human action. These “metabolic engines” are known as the phosphagen
pathway, the glycolytic pathway, and the oxidative pathway. The first, the phosphagen, dominates the highest-powered activities, those that last less than about ten seconds. The second pathway, the glycolytic, dominates moderate-powered activities, those that last up to several minutes. The third pathway, the oxidative, dominates low-powered activities, those that last in excess of several minutes.
Total fitness, the fitness that CrossFit promotes and develops, requires competency and training in each of these three pathways or engines. Balancing the effects of these three pathways largely determines the how and why of the metabolic conditioning or “cardio” that we do at CrossFit.
Favoring one or two to the exclusion of the others and not recognizing the impact of excessive training in the oxidative pathway are arguably the two most common faults in fitness training. More on that later.
Common Ground
The motivation for the three standards is simply to ensure the broadest and most general fitness possible. Our first model evaluates our efforts against a full range of general physical adaptations, in the second the focus is on breadth and depth of performance, with the third the measure is time, power and consequently energy systems. It should be fairly clear that the fitness that CrossFit advocates and develops is deliberately broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.
Exerpts from CrossFit Journal "What is Fitness"
Click to download the issue for free.
If your goal is optimum physical competence then all the general physical
skills must be considered:
1. Cardiovascular/respiratory endurance - The ability of body systems to gather, process, and deliver oxygen.
2. Stamina - The ability of body systems to process, deliver, store, and utilize energy.
3. Strength - The ability of a muscular unit, or combination of muscular units, to apply force.
4. Flexibility - the ability to maximize the range of motion at a given joint.
5. Power - The ability of a muscular unit, or combination of muscular units,
to apply maximum force in minimum time.
6. Speed - The ability to minimize the time cycle of a repeated movement.
7. Coordination - The ability to combine several distinct movement patterns into a singular distinct movement.
8. Agility - The ability to minimize transition time from one movement pattern to another.
9. Balance - The ability to control the placement of the bodies center of gravity in relation to its support base.
10. Accuracy - The ability to control movement in a given direction or at a given intensity.
(Ed. - Thanks to Jim Crawley and Bruce Evans of Dynamax, (www.medicineballs.com\)
CrossFit Fitness
Crossfit’s First Fitness Standard
There are ten recognized general physical skills. They are cardiovascular/respiratory endurance, stamina, strength, flexibility, power, coordination, agility, balance, and accuracy. (See “General Physical Skills”, pg. 4, for definitions.) You are as fit as you are competent in each of these ten skills. A regimen develops fitness to the extent that it improves each of these ten skills.
Importantly, improvements in endurance, stamina, strength, and flexibility come about through training. Training refers to activity that improves performance through a measurable organic change in the body. By contrast improvements in coordination, agility, balance, and accuracy come about through practice. Practice refers to activity that improves performance through changes in the nervous system. Power and speed are adaptations of both training and practice.
Crossfit’s Second Fitness Standard
The essence of this model is the view that fitness is about performing well at any and every task imaginable. Picture a hopper loaded with an infinite number of physical challenges where no selective mechanism is operative, and being asked to perform fetes randomly
drawn from the hopper. This model suggests that your fitness can be measured by your capacity to perform well at these tasks in relation to other individuals.
The implication here is that fitness requires an ability to perform well at all tasks, even unfamiliar tasks, tasks combined in infinitely varying combinations. In practice this encourages the athlete to disinvest in any set notions of sets, rest periods, reps, exercises, order of exercises, routines, periodization, etc. Nature frequently provides largely unforeseeable challenges; train for that by striving to keep the training stimulus broad and constantly varied.
Crossfit’s Third Fitness Standard
There are three metabolic pathways that provide the energy for all human action. These “metabolic engines” are known as the phosphagen
pathway, the glycolytic pathway, and the oxidative pathway. The first, the phosphagen, dominates the highest-powered activities, those that last less than about ten seconds. The second pathway, the glycolytic, dominates moderate-powered activities, those that last up to several minutes. The third pathway, the oxidative, dominates low-powered activities, those that last in excess of several minutes.
Total fitness, the fitness that CrossFit promotes and develops, requires competency and training in each of these three pathways or engines. Balancing the effects of these three pathways largely determines the how and why of the metabolic conditioning or “cardio” that we do at CrossFit.
Favoring one or two to the exclusion of the others and not recognizing the impact of excessive training in the oxidative pathway are arguably the two most common faults in fitness training. More on that later.
Common Ground
The motivation for the three standards is simply to ensure the broadest and most general fitness possible. Our first model evaluates our efforts against a full range of general physical adaptations, in the second the focus is on breadth and depth of performance, with the third the measure is time, power and consequently energy systems. It should be fairly clear that the fitness that CrossFit advocates and develops is deliberately broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.
Exerpts from CrossFit Journal "What is Fitness"
Click to download the issue for free.
Dog needs good home
This is hilarious!
Dog For Sale: Free to good home.
Excellent guard dog.
Owner cannot afford to feed him anymore, as there are no more thieves, murderers, or molesters left in the neighborhood for him to eat.
Goes by the name 'Holy S**t'
Check this out if you blog
I'm evaluating a multi-media course on blogging from the folks at Simpleology. For a while, they're letting you snag it for free if you post about it on your blog.
It covers:
- The best blogging techniques.
- How to get traffic to your blog.
- How to turn your blog into money.
I'll let you know what I think once I've had a chance to check it out. Meanwhile, go grab yours while it's still free.
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