Friday 30 March 2012

Talents are best nurtured in solitude, but character is best formed in the stormy billows of the world-

Quite a few things rattling around in the old noggin this morning here…A fresh crisp morning and the warming glow of the sun serve as an easy distraction to what we planned on talking with you about this morning.  Ease on over if you like?

This is not a coming out party or a hand holding, step by step guide to the inner workings here at CultFit HQ.  This week we have touched upon a few key concepts critical to engaging in a healthy fitness program.  Some have been rather transparent: Loading, Patterning and Basic Human movements (no-picking your nose is not one of them!).  Others, only four people understood and took away the “True” meaning: Kinesiophobia, Tampa Scale and the Tegner-Lysholm Knee scoring scale…Warm-Up into a lather!  This is where our tale could get twisted and go off in different directions…It’s rather deep and seeing that three minutes of your time is too much to ask of you?  We called on our residential expert on all things pithy and blunt:  Uncle Mo!

“…Mobility work is not even remotely close to being considered a warm-up!  If you are not sweating before you pick up your kettle bell, shake weight etc?  You did it wrong!”

Thanks for that tasty little morsel of information.  In essence this message falls into our: Sweat, warm up thoroughly, pretend to be an “athlete” on the weekend…train of thought.  Couple of thoughts:  During the next big marathon (Olympics maybe?) watch the starters, the ones running to win at the at the starting line- Sweating like heck before the start.  This is even more pronounced in cycling etc.  But who cares, right?  Big 5k tomorrow at 7am and you know what?  You’ll show at 6:15, stretch the groin and calves and literally kill yourself in the next 20 minutes…

The Plan-

The Workout-

Pulled from Uncle Mo’s “Told Ya So” Series here at CultFit HQ…(This is assuming you did the program on Wednesday)

Specifically for those who refuse to warm up into a lather and would rather roll their groin muscles out before a program (Hint- Normal peeps?  Seriously get “moist” before you try this on for size today…Your soft muscle tissue will thank you tomorrow!

Not for time…

Run 200 meters (out and back)
10 Bent Over One Arm Rows (Hinge-Pulling arm is opposite of standing leg-Each Arm)
Run 200 meters
10 Perfect Pull Ups
Run 200 meters
30 Kettlebell Swings, 1.5 pood

Do this for lets say…5-8 times through?


Listen to your body today and pay keen attention to where you are sore.  Shoulders/neck bothering you…You sank into the hand stands and failed to actively press.  Lower back/chest sore…You need work on perfect push ups.  Listen to your body…Be safe and have an awesome weekend, ENJOY!!!

9 Comments on “Friday 30 March 2012”

  1. Saylan says:

    I can’t wait to try this before my next half marathon (or my half marathon/marathon combo coming up next January!) Warmups are always a challenge for me, so I’m looking forward to this.

  2. Love the thoughts on warm ups.

  3. Interesting with the listen to your body tip. I woke up with a sore neck/shoulders. I’ll try to avoid irritating them today at the gym!

  4. Because I think you are awesome times two, I have nominated you for the Sunshine Blogger Award! Please go to to check out why I think you are amazing and what you need to do if you accept it. Love and light always! MoJo

  5. Thanks for the smile and good advice.

  6. Starsworth says:

    Ever since we tuned into each other here on WordPress, I’ve been meaning to mention how much I’ve been digging your outstanding training philosophy. I dropped out of the stream and tossed my Casio ages ago. Could care less about time when I do my miles – but you may expect to see me placing in my age division when I turn 60 next year. Keep up the inspirational good work!

    • CultFit says:

      Thank you! I sincerely wish you the best and find your story so inspiring. Unfortunately for some (myself included), training for fleeting goals has left us snubbed out like a cheap cigar in the grass. I even have the grass stains to prove it! Take care and be well!!!

Please feel free to reply and join the conversation

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s