Find a new 1RM
Find a new 1RM
21, 15, 9, Thrusters (65/45)
Every :15 3 reps x 16:00
3-Power Snatch 95/65
3-Clean and Jerk
Welcome to August! August is Double Under month. The goal is 2000 Double Unders completed. That’s 100 a day over 20 days. Pretty doable…
rest 3 – 5 minutes
rest 3 – 5 minutes
2000m Row (try to get a negative split)
20-65 lbs Thrusters
Rest 1 minute
Use 90% of your 1RM for your math…
70% x AMRAP
10 – Burpees
10 – 65 lbs Thrusters
50 – Double Unders
Thruster – heavy single
0:00 – 5:00
5:00 – 10:00
10:00 – 15:00
I am thinking 5 rounds of each would be a good score.
Workout Dead Lift use 90% for your math. Complete: 65% x5 75% x5 85% x5 65% x AMRAP MetCon 3x 9-Thrusters 9-Pull-ups Rest 2:00
Procrastination might seem harmless enough; but when you start to tally up all the time you have wasted in the past week, month, or year, it becomes significantly more disconcerting. As somebody who struggled for years with procrastination (to the point where it had disastrous consequences on my education and professional life) I understand the pain that can be caused by failing to achieve the things you desire in life. If you are tired of wasting precious moments of your life to procrastination, then pay close attention. In this article you are going to discover ten effective strategies to help you fight procrastination and get your groove back. I’ve tested these techniques myself (and helped implement them in the lives of others) and strongly believe that they will work for you.
One of the most effective ways to fight back against procrastination is to have a goal to work towards in your life. Whether it is something as simple as completing your next essay, through to running a marathon for the first time, a goal will help you focus your energies and provide impetus to get up and get things done. Just remember that it pays to set a realistic goal. So if you’ve never so much as picked up a microphone before, don’t expect to be a virtuoso singer by the end of the month. Setting unrealistic goals only places you in a position of likely disappointment, which is not going to encourage you to take action.
All of us are liable to be distracted by certain things. Whether it is social media, texting, or good old fashioned chinwagging with colleagues, there is bound to be something that has a tendency to keep you distracted from your work. You need to identify your biggest distractions and time-wasters, and then try to eliminate or block them when you need to get work done. For digital distractions, such as social media, the solution is surprisingly easy; there is a plethora of tools online that you can use to temporarily block websites for a set duration of time. I’m a big fan of the StayFocusd extension for Google Chrome, which makes blocking websites like Facebook and Twitter an absolute breeze. If you find yourself being distracted by coworkers, friends in the library, or family members around the house, then invest in a good pair of noise cancelling headphones for when you need to be working. These serve two purposes; firstly, you will be able to block out distracting noises. Secondly, you will put up a “defensive barrier”that discourages those around you from interrupting your work flow. I’ve always found that the simple act of wearing a pair of headphones while working in an office prevents colleagues from interrupting me, except under truly important circumstances.
3:00 rest x4
From The New York Times
I hired personal trainers certified by the National Academy of Sports Medicine in a training methodology “founded on scientific, evidence-based research.” They taught me to avoid cave man barbell lifts like squats in favor of tricky new exercises on wobble boards and big inflatable balls to stimulate my body’s core.
I learned about the science of muscle confusion — central to infomercial workouts like P90X, from beachbody.com. It’s a little hard to understand, but the idea seems to be that you change routines constantly, so that your muscles continue to adapt.
I had fun doing these workouts. Sometimes, when I stood naked in front of the mirror, I thought I looked better. Mostly, though, I looked the same. I mentioned this to an excellent trainer named Callum Weeks, in San Francisco. Mr. Weeks suggested that I focus on one aspect of fitness for a while, maybe strength. So I poked around Amazon and found “Starting Strength: Basic Barbell Training,” written by Mark Rippetoe, a gym owner in Wichita Falls, Tex.
The program sounded like an unscientific joke. It called for exactly three workouts per week, built around five old-fashioned lifts: the squat, dead lift, power clean, bench press and standing press. But the black-and-white photographs were so poorly shot, and the people in them were so clearly not fitness models, that it seemed legit.
The book came in the mail and then I went to the gym and, per Mr. Rippetoe’s instructions, did three sets of five reps in the squat, dead lift and standing press. Then I went home and drank milk. Two days later, I did three sets of five in the squat and the bench press. I repeated this basic pattern, alternating the dead lift with the power clean, for a year, adding a little more weight to the bar in every lift, during every session.
Now for the astonishing part: It worked. I was able to lift a tiny bit more every single time, like magic — or, rather, like Milo of Croton, the ancient Greek wrestler who is said to have lifted a newborn calf and then lifted it every day thereafter, as it grew, until Milo carried a full-grown bull. In my own case, I eventually squatted 285 pounds, dead-lifted 335 and bench-pressed 235. Those numbers will not impress strength coaches — I weighed 215, after all — but they were a marvel to me.
This raised a question: If all the latest cutting-edge scientific research says that outdated barbell movements have to be updated with core stability tricks and then integrated into super-short high-intensity muscle-confusion routines, how come none of that did much for me, while the same five lifts repeated for a year caused profound structural changes to my body?
The answer, it turns out, is that there are no cutting-edge scientific studies.
I don’t mean that exercise physiologists don’t conduct brilliant research. They do. I mean that they rarely research the practical questions you and I want answered, like which workout routine is best.
“A lot of physiologists come into the discipline because they fundamentally like exercise,” Martin Gibala, an exercise physiologist at McMaster University in Ontario, told me. “But you learn very quickly that there’s not a lot of research money out there to fund applied studies.” On matters as simple as how many sets and reps best promote muscle growth, Mr. Gibala explained, “We can’t nail down the answer.”
Even if the funding were there, Mr. Gibala says, “That’s not state-of-the-art research that you’re going to publish in the best journals and advance your career.” Instead, he says, physiologists study questions of basic science, “like the molecular signaling proteins that regulate skeletal muscle adaptation.”
You know, those.
Of course, Mr. Gibala and his peers are not the problem. The problem is that everybody in the fitness industry grabs onto this basic science — plus the occasional underfunded applied study with a handful of student subjects — and then twists the results to come up with something that sounds like a science-backed recommendation for whatever they’re selling. Most gym owners, for example, want you to walk in the door on Jan. 2 and think, Hey, this looks easy. I can do this. So they buy stationary cardio and strength machines that anybody can use without hurting themselves, often bearing brand names like Sci-Fit (Scientific Solutions for Fitness), which might more accurately be described as scientific solutions for liability management.
As for personal trainers, I’ve known great ones. But the business model is akin to babysitting: There’s no percentage in teaching clients independence by showing them basic barbell lifts and telling them to add weight each time. Better to invent super-fun, high-intensity routines that entertain and bewilder clients, so they’ll never leave you. The science of muscle confusion, in other words, looks a lot like the marketing tradecraft of client confusion.
THEN there’s the matter of our collective cravings. From cable news to the nation’s great newspapers, there is a tacit understanding that in fitness stories you and I want to hear variations on exactly one theme: that a just-published research paper in a scientific journal identifies a revolutionary new three-and-a-half minute workout routine guaranteed to give you the body of an underwear model. So powerful is this yearning — this burning ache to look good naked and have great sex and live forever — that even the best-intentioned of fitness journalists scour every little academic study for anything that might justify telling you that same sweet story, one more time.
Steven Devor, an exercise physiologist at Ohio State University, says that people in his profession have become painfully aware of this problem. “A lot of my colleagues would rather poke themselves in the eye than talk to the media,” he says.
The real harm, however, is caused when this fog of misinformation distracts from a parallel truth. Namely, that athletic coaches the world over conduct applied research all the time, and know precisely how to get people fit. If you train for a sport, you already know this, whether you realize it or not. Anybody who has trained for a marathon, for example, knows that regardless of what some TV fitness reporter says about some uncontrolled observational study with 11 elderly subjects somewhere in Finland, the web abounds with straightforward marathon-training plans that go like this: Every week for several months, take a few short runs midweek and a single long run on the weekend. Make sure the long run gets a little bit longer each time. Before you know it, you’ll be able to run 26.2 miles.
Those plans works for the same reason Mr. Rippetoe’s protocol works: The human body is an adaptation machine. If you force it to do something a little harder than it has had to do recently, it will respond — afterward, while you rest — by changing enough to be able to do that new hard task more comfortably next time. This is known as the progressive overload principle. All athletic training involves manipulating that principle through small, steady increases in weight, speed, distance or whatever.
So if your own exercise routine hasn’t brought the changes you’d like, and if you share my vulnerability to anything that sounds like science, remember: If you pay too much attention to stories about exercise research, you’ll stay bewildered; but if you trust the practical knowledge of established athletic cultures, and keep your eye on the progressive overload principle, you will reach a state of clarity.
Fort Wayne has a CrossFit regional athlete.
FORT WAYNE – CrossFit is all the rage. Just ask Harrison Heller.
A Fort Wayne native and Canterbury graduate, Heller, 25, is about to go to “The Big Show,” as Crossfitters like to call it.
CrossFit itself is defined as that which optimizes fitness (constantly varied functional movements performed at relatively high intensity). Before his interest in CrossFit, Heller was a standout soccer player. He played on a travel team through age 18, as well as for Canterbury. He finished his senior year with only four goals and five assists, but according to his former coach Greg Mauch, his leadership on a team that was loaded with sophomores helped set the tone for what many thought was impossible during the preseason – a run at the state title.
It was that mentality that propelled Harrison to play Division III soccer at Babson College in Wellesley, Massachusetts, and has now taken him to yet another level of athleticism and competition. He will be attending The Regional CrossFit competition Friday-Sunday in Cincinnati.
Heller took up the sport because he was looking for a better challenge than a traditional gym.
“The Globo Gym approach wasn’t working. I wasn’t satisfied with it and found there were so many plateaus,” Heller said.
His then fiancée and now wife, Leslie Straessle, found a CrossFit in Denver that she started attending with Heller.
“When I went, it was quite embarrassing. It showed me just how out of shape I was,” Heller said.
Heller and his wife proceeded to open their own CrossFit location in Chicago that they operated for two years, before moving back to Fort Wayne. Heller now works at Heller Homes.
The CrossFit World Wide Open began with 140,000 competitors, each participating in five workouts over a 5-week period. From there, the field was whittled down to the top 48 men and women within each of the 17 regions worldwide. Heller is one of 48 in the Midwest region.
When he arrives in Cincinnati, he will be competing in a series of seven events in hopes of becoming one of the top three who make it to the finals in Carson, California.