Wednesday 7 March 2012
Posted: March 7, 2012 Filed under: Random Workout | Tags: crossfit, exercise, fitness, flow, form, grace, health, life, motivation, news, perspective, running, yoga 3 CommentsThe ability to convert ideas to things is the secret to outward success-
The results from our question yesterday turned up missing in the evening hours. No need to pout like you really cared and are dearly heartbroken today reading at Starbucks. We have always lamented on: Form, Flow, Grace and the ability to make something look easy (especially when the activity is infinitely hard and complex). But why go through all the trouble of doing that you may be asking yourself today? Why care? Just doing “it” is 98.7% of the battle! There are a few great coaches out there in the fitness world that can make complex movement patterns (Olympic lifts) digestible to the average passer-by (Dan John is a great example). No they don’t pre-chew it for you like a momma bird on a crisp spring morning or toss it at you in the hopes that some of the info sticks. Too much of which already happens daily in our watered down social media driven society. As a test this morning go out in the blog-o-world and find ten blogs on fitness. How many just regurgitate centuries old bits-o-information and toss it your way? Our guess is no fewer than 9 out of 10 do it daily…
“What in the hell does this have to do about movement?” Say hello to Mr. Q Angle…Don’t confuse him with Mrs. Q Angle! That would be horribly impolite dear reader! (Four peeps reading know why this is important. Just four, no more no less.)
“You jack asses over there need to quit skimming the top and dumb it down for all of us…” What is one bio mechanical difference between a man and a woman? Why should a woman approach lifting/running differently than a man? This is not a gender bashing forum peeps so feel free to hop down off your easy argument box when you see fit!
JUST READ THIS to wet your appetite or (maybe) learn a wee bit more. (Well worth your time if you are of the female persuasion)
If you made it this far into the post? Congrats are in order, We literally get hundreds of emails a day trying to argue how we are poking fun at various routines and having a good-ole time at your expense. Our seasoned readers know that is far from the truth. They also know that we like to form and make our arguments on “The Process” not “The Result”…let that sink in for a minute (NO SERIOUSLY READ IT LIKE TEN TIMES). As an example do you know how easy it is to say and maybe you have said it recently: “CrossFit, P90x, Boot-camps are the best programs due to the fact I am in the best shape of my life!” Making the easy argument on “The Result” is so clichéd now peeps!!!
The Plan-
Our crack webz research department may have finally found the perfect image that represents what “YOU” do with all the mind numbing information you get in a day!
The Workout-
Pay close attention this may get out of hand quickly…
Warm Up into a nice lather and take your shoes off if you haven’t already done so.
Listen and feel the movement of your breath and body today, keep your eyes closed as much as possible and perform the following:
25 KB One Legged Bent Over Rows (Hips Stacked-Always…Each Arm)
25 KB One Legged One Arm Press (Pressing Arm is Opposite Standing Leg)
25 Hinge Walk Out High Push Up Plank (45-60 seconds, Are your eyes still closed?)
15 Minutes in the following Plank Variations:
High-Low Push Up, Side, Bridge One Leg, Table Top (About 5 mins each)
If you seriously want to mess yo self up?!? Perform a horrid plank…We dare you!!!
Notes:
We triple dog dare you!!! Be safe today peeps and ENJOY!!!
Tuesday 6 March 2012
Posted: March 6, 2012 Filed under: Random Workout | Tags: exercise, fitness, health, motivation, olympic lifting, perspective, running, workout 10 CommentsIntelligence is over rated. 80% of life is all about dumb endurance-
How did the balance on one leg thingy work out yesterday? It’s cool…Quick question? When was the last time you talked about aponeuroses with your weekend qualified personal trainer? We’re just curious…POP QUIZ TIME!!!
First peep to chime in wins some sweet goodies from Grandma Gertrude’s kitchen(no they are not paleo friendly)! For the goobers out there reading on the couch…These questions relate to the human body…
- Give an example of a First Class Lever (just nod your head like you know whats going on…)
- Give an example of a Second Class Lever
- Give an example of a Third Class Lever
- Name the three types of joints in the human body
- What are Newton’s Three Laws of Motion?
Hmm it appears that good things come in 3’s? Interesting…
That’s enough science content for today and from our basic non clichéd point of view? Enough to get you interested in how you move…This blog is more about you (reader) than us here typing away aimlessly. Do you want to travel down the vector mathematics path? Or, keep it light, pithy and fresh? Post a comment about where you want this to go?
The Plan-
The Workout-
Everything we do today is 85-90% effort, got it!
30 Hard Style KB Swings
Sprint (however far you want) Out and Back
30 Perfect Push Ups
Backward Run (run is used lightly…use your head and be safe!) Out and Back
10 Perfect Dead Hang Pull Ups
Side Step (quick feet) Out and Back
We normally dislike using time as a tool in a workout due to the fact peeps will do some patently idiotic things in its name. Having said that cap this program today at 30 minutes…
Notes:
We have some CultFit Team members heading to the Olympics!!! Say hello to Ms. Holley Mangold (USA Weightlifting) today and wish her the best in her training and bring home some hardware (and a good curry) from London!!! Be safe today peeps, ENJOY!!!
Friday 2 March 2012
Posted: March 2, 2012 Filed under: Random Workout | Tags: crossfit, exercise, fitness, health, motivation, perspective, running 3 CommentsBelieving oneself to be perfect is often the sign of a delusional mind-
We believe it is time to have a heart to heart with you our dear reader. Other blog-0-types like to hold your hand and sweet talk you all the while spewing hypothetical little spells into your ear. If you enjoy being coddled and micro managed (horribly over used word)? We are at ease with that, we truly are. This all stems from our breathing chat this past week and how only a handful of peeps actually get “it”. Oh well, rocking out to Nickleback and literally beating yourself to death running junk miles gets people off. Yeah we could have traveled down the beaten and worn out science and methodology path as it relates to breathing; to what avail? Maybe a Top 10 list of exercises to help you breathe more efficiently would have been in order? The message we presented to you was an empowering one to allow the feeling of breathe to gently ease into your Social Media tuned out from existence life…The sad thing is if we would have said this: Derrick Rose is the most fraudulent MVP in NBA history (Well he is…deal with it). You would have stood up in defense and chimed in with some frothy dribble.
Today’s sign of the coming Apocalypse:
The Plan-
The Workout-
This is a culmination of all our work this week. Listen to your breath and allow it to be at the forefront of the movements today.
Not for time…
Warm Up as you see fit followed by:
5 Pillar DB/KB Hammer Curls flowing into 5 One Arm Perfect Presses (feet together, toes grabbing the floor-eyes forward-arm pits out-ears touch bicep at top of press)
Perform this for 25 minutes or so…Maybe get up to lets say: 200 total reps for each arm?!? Followed by:
30 Second Perfect Pull Up Hangs- Last 5 Seconds perform 1 Perfect Pull Up (Lengthen, flow, grace- thumb over top- allow your breath to escape you and return as you pull one perfect rep)
Perform this for 15 minutes or 15 Perfect reps
Notes:
That’s it! We promise no more talk about breathing…maybe? Science, charts and beating you over the head work for some, not us. Pay attention to your body and listen: It truly is amazing. And by amazing we don’t mean Nickleback amazing!?! Have a great weekend and ENJOY!!!
Thursday 1 March 2012
Posted: March 1, 2012 Filed under: Random Workout | Tags: exercise, fitness, health, motivation, perspective, rest, running, workout 12 CommentsWith the first link, the chain is forged. The first speech censored, the first thought forbidden, the first freedom denied, chains us all irrevocably-
Welcome to debauchery Thursday here in the CultFit V.I.P lounge. Feel free to kick off your vibrams and ease into the plush purple velvety love sac over here by the warm glow of the fire. You did it again yesterday didn’t you? The old Kummerspeck grabbed right-a-hold of you this time! Known as surfeit to some around these parts…Oh well one of our favorite past times here is partaking in a little Gadrii Nombor Shulen Jongu. It always helps to keep the banter pithy and fresh.
The Plan-
How To Get Fitness Classes For Free (Like here at CultFit)
Uncle Mortis is finally back from his running vacation in Mexico prepping for the Q50 Costa Rica in May and he would like blurt out a few things that have been upsetting him of late:
“First before I begin, I accept all of your apologies in advance. Now allow me to pontificate…”
Why do you have a 13.1 or 26.2 sticker in your car window? No one cares about the 4hr marathon you ran…While I’m at it who cares about your stick figure family as well?!?
Why is it when you search “Olympic Lifting” or “kettle Bell” all you get is CrossFit crap? Hello, the Olympics are right around the corner!
Can I go to the park with the kiddos and a set of rings and not be interrupted by Random Fitness apes?
Since when is wearing a shiny new pair of Inov-Eights an invitation for you to talk to me?
Peeps in Latin America do it right with their license plates. As in no one has lame ass vanity plates!
…Our sincere apologies peeps! Yet another reason why we don’t let Uncle Mortis near a computer. Where were we today?
The Workout-
Rest Day
Don’t forget about breathing though!
Notes:
Thanks for letting us waste your precious time today. We had a chat with Uncle Mortis about feelings and sensitivity. He still does not care…anyways have a great healthy day and ENJOY!!!
Tuesday 28 February 2012
Posted: February 28, 2012 Filed under: Random Workout | Tags: biking, brian dunkleman, crossfit, exercise, fitness, fitness world, health, motivation, perspective, running, trail running, workout program Leave a commentIt is possible to commit no errors and still lose. That is not a weakness. That is life-
Mail Bag Time:
Sister Janice writes: “Love the workouts daily! Don’t get to do them much but they are inspiring and give me some ideas to kick around. Couple questions: Are the workouts always outside? Also I don’t have a pull up bar, what do I do?”
Thanks for reading and chiming in with a useful email Janice! First question: YES, Always outside not matter what the conditions may be! In today’s age of social media and disconnecting from reality it’s all to easy to make an excuse not to go outside for a program. Second question: Tricky one. If you do the outside thing there are pull up bars everywhere: Play ground equipment, gazebos, trees and so much more. Don’t be afraid to be “socially” awkward working out either! Home made rings, bands and other implements travel well and hang nicely from play ground equipment. Thanks again for the questions!
Brother Jasper writes: “Are you guys CrossFit or what”
Thanks for the email Jasper! Here is the answer you are looking for: No, not even close! For comparison sake consider us the Brian Dunkleman’s of the Random Fitness World and this is now CrossFit:
Where were we?!?
“You guys over there at CultFit HQ need to get your act together, quick!” “No one takes breathing seriously…” How do we tie together what we ramble on endlessly for weeks at a time? Let’s start with what we know are facts, everyone likes a healthy dose of facts during the day:
- You wake up and find a workout program on Pinterest or some X-Fit site that fits your level of fitness errr level of laziness.
- You find some crazy inspiring pic from the webz to get you all amped up and motivated.
- Update the pod thingy with the latest dub-step beats to tune the world out.
- Lace em’ up and take that first step on the weathered path of fitness righteousness.
That’s what you do right? In one form or another?!? The question is from this angle over here: What ties all of that mess together? We’ll make this easy on you with a question: What is the primary link between your body and mind?
One of the best tools you have available to you as a Random Fitness peep is your breath. If you take only one bit-o-info from this ramble today let it be this: Repetition and Training are paramount to your success. This is no joke, Uncle Pliny has been known to keep track of his breath count during runs. And has on numerous occasions pinpointed exactly how he was breathing as struggles were encountered along the way. All of our training approaches have one thing in common: They are practices, and, for the practice to be effective and beneficial to you? Pay keen attention to how you breathe. Allow breathing to become the starting point on your fitness journey!!! And you guys wonder why we go insane about incorporating strenuous activities and yoga together…You can stretch and do mobility drills all you want. Hmm do we smell a new cert on the horizon?!?
The Plan-
We know through research that some of our dear readers are indeed dogs. Look at this unbridled determination!
You don't get this feeling on a treadmill!!!
The Workout-
Remember this from yesterday?
Today and for the rest of the week Warm-Up into a lather before starting the program!
Swings, Pull Ups, Sprints, Inversions and Push Ups all seemingly harmless on the surface…
Not For Time…
3-3-3-3-3-3-3-3-3-3 Perfect Pull Ups (Change grip each set, arm pits out lose torso, legs fully extended. The opposite of the Hand Stand Hold below!) Followed by:
30 Second Hand Stand Hold (Actively push through the floor and toes aim towards the sky. No flopping around either!)
If you do Pull Ups differently than the way you perform a Hand Stand? What is wrong with this picture? Care to comment…
Notes:
Remember the goal of the week peeps?!? ENJOY!!!
CultFit 