Tuesday 24 April 2012
Posted: April 24, 2012 Filed under: Random Workout | Tags: crossfit, exercise, fitness, health, hipster, intensity, jogging, kettlebell, marathon, motivation, natural, paleo, perspective, pilates, recovery, rest, running, trail running, walking, WOD, yoga 22 CommentsA dog that is lying on garbage may happen to think of its past lives and repent for it. But when it catches a new smell, it runs after it! Likewise is this mind-
**Yes, thank you. We are in a better mood today! Green tea and dark chocolate at 6am will do that!?!**
One of the greatest lessons (so we were told…) from the Life of Pi (Yann Martel) is actually quite simple. You can get used to anything…
So when we start talking about humility please do not think that we believe you should be considered self-effacing. Actually, its 180 degrees from this…Stepping back and thinking about this topic for a moment. As you become more self-aware, you place more value yourself. This is when we truly start to become humble.
For to long we have thought that the definition of being humble needed an element of failure, Just ask Uncle Pliny! He is of course our resident gimp here at CultFit HQ. It was not until recently that his orthopedic surgeon gave him this ultimatum: “Your body cannot take this abuse much longer. Three major surgery’s in the last 2 years…I like taking money from you but seriously?”
Awareness and humility…Hmm?
As always we are not the experts here…
Loving Others Without Loving Yourself: A Reconsideration
Of Mind and Body <—If you read only one iota of our message today? Make it this, please?!?
The Plan-
The Workout-
One of readers sent in a fave program of theirs that really is a blast. Give it a go and let us know how you made out?!?
Swim/Trail Run/Whatever…Until you are thoroughly Warmed Up (We know that not all of you have access to a pool, the sea or a river. If you do? Swimming in our opinion is hands down the best way to Warm Up, followed closely by a Brisk Walk.)
You will need: A wide open space, one kettle bell and yourself of course. Pay closer attention to length today rather than reps and time…A soccer pitch, a ball field: Something that in essence gives a good frame of reference for length (Ja Ja go ahead and say it perv?).
One Turkish Get Up…Stay standing and Waiters Walk for a bit. Rinse and Repeat with the other arm.
One Turkish Get Up…Stay standing and Over Head Walking Lunge for a bit. Rinse and Repeat with the other arm.
One Turkish Get Up…Stay standing and Thread the Needle Reverse Walking Lunge for a bit. Rinse and Repeat with the other arm.
One Turkish Get Up…Stay standing and Heartbeat Press/Walk for a bit. Rinse and Repeat with the other arm.
One Turkish Get Up…Stay standing and Alternating Goblet Squat for a bit. Rinse and Repeat with the other arm.
One Turkish Get Up…Stay standing and Hard Style KB Swings for a bit. Rinse and Repeat with the other arm.
That’s it! Remember our golden rule here about putting weight above our heads? If you can’t handle the weight hitting you in the head…Don’t put the weight above your head to begin with!
You can do this program indoors quite successfully, if you use your imagination. Outdoors is our preferred method due to the fact that all the Yoga Moms running by think we’re nuts? Wonder what they are doing at X-Fit later…
Notes:
The program above really embodies our training approach here: Time is relative and a marginal tool to measure results, Form, Flow, Grace and Awareness are infinitely more important to our overall health. If you want to experiment with time to see for yourself? Do the above program in 10 minutes? It can be done although Form goes to hell as well as Grace…Be safe if you perform the program today and most importantly, ENJOY!!!
Friday 20 April 2012
Posted: April 20, 2012 Filed under: Random Workout | Tags: crossfit, exercise, fitness, hate, health, hipster, intensity, jog, jogging, kettlebell, life, love, marathon, motivation, natural, paleo, perspective, pilates, running, trail running, WOD, yoga 19 CommentsBear some stress, bear some sorrows, Biding for time, quash some of your foes. In this drama called life, always act mindfully; And revel within yourself-
Before we get too far ahead of ourselves on this fine morning a few questions are in order. Are you addicted to over training and injuring yourself? We know you don’t do it on purpose and repeatedly injuring yourself is unintentional, or is it? What we are trying to discuss with you this morning is that the outcome of your self-injury often leaves a permanent mark on your life. Whether or not your intentions were pure in the first place.
Do we dare tread the murky waters of the addiction stream today? No, although the addiction you have to injuring yourself is eerily similar to the release of your emotions. Unlike talking to a friend, a running partner or your spouse about aggression, fear and self hate. The tools you employ in injuring yourself while running, lifting and engaging in Extreme Fitness routines give the reliable and predictable response you desire. Your actions cannot fail you in the same ways the people in your life can.
Just as some prefer not to workout, to stay at home and cut themselves…To party too hard on the weekend, waking up in regret because of their actions the night before. Are your actions not the same? Which one is worse?
The Plan-
These women all 127.6lbs of them are truly Gifted and Exceptional athletes. Their lives have been dedicated to lifting/sport and achieving at the highest possible levels within their respected discipline. Did they watch a Reebok CrossFit commercial recently and just as quick as you can snap your fingers…Started to move around some serious weight? Nope, not even close! Is this video inspiring, yes! Motivational, you bet! An invitation to destroy yourself in the pursuit of who knows what, absolutely not!
The Workout-
Whew…Talk about building some tension in the room? If you made it this far into the post, Congrats! Time to roll up our sleeves to do some honest work…
Warm Up as you see fit into a thick, hardy lather and proceed with the following:
3-3-3-3-3-3-3-3-3-3 Perfect Pull Ups (Lengthen and Stretch, Nice even pulls, Change grip on each set) Alternating with…
45 Seconds of a High Push Up Plank and a Low Push Up Plank (Actively Push Away From the Floor, DO NOT Settle into these, PUSH!) Pull Up/Plank…You get it?!?
Once you go through the above…
Whatever you choose to do as your Warm Up today, Redo it with passion and conviction! Really get into it, safely!
Notes:
An end to another long week is upon us and deservedly so in our book, we all deserve a little “me” time and rest. Be safe this weekend and ENJOY!!!
Wednesday 18 April 2012
Posted: April 18, 2012 Filed under: Random Workout | Tags: crossfit, exercise, family, fitness, free range, gluten free, health, hipster, intensity, jogging, kettlebell, lululemon, marathon, motivation, natural, paleo, perspective, pilates, planks, recovery, rest, running, talent, trail running, walking, WOD, yoga 32 CommentsNew leaves and old roots are what makes a tree magnificent. New knowledge and old principles meld to become dharma. If wisdom of the sages can blend with the new sciences, It would be for the benefit to humanity-
Today’s sign of the Apocalypse: NYC’s most extreme workout
Each and every one of you taking the precious time to read this morning have a unique talent of some sort or another. If you feel the need to decree to the blog-o-sphere what that talent may be? Please leave a comment at the end today. YogaMom/Extreme Fitness Peep? Is this your talent:
Give us a moment to center ourselves here and…Hmm, Hmm Ok…How about entertaining this thought for a second: Dedicate yourself to right now, this very moment! Painfully forget about whether or not you have “found your talent”…How about finding our lives!?!
Sadly in today’s culture, it is so very easy to think that being talented, popular, the mayor of your pilates studio on Four Square or 400 friends on Facebook is the ultimate end goal. From the moment we awake in the morning we are conditioned to believe that our achievements are what makes us interesting, influential, and special.
You know what is important in your life? What truly matters on a deep, heart-felt personal level…is up to each of us!!!
The Plan-
The Workout-
Cleverly pulled from our “Spring Medley” series…
There are Warm Ups and then there are Warm the Joints Up…Two entirely different sexy beasts!
Today we will perform both…Warm Up into a nice lather doing something you enjoy and then Warm Up the Joints:
5-4-3-2-1 Hammer Curls to a One Arm Perfect Press (Feet together, toes actively grabbing the earth beneath you, eyes look through the press!!!) followed by:
10 Perfect Push Ups
Quick question peeps? When you walk are you not performing a plank? And when you perform a One Arm Press? Hmm…Why is it then when you do a plank it looks like hell? Do you walk funny…So on that note how about a nice Plank Medley?
Focus more on form than time today and everyday for that matter…All Planks begin with a Hinge Walk Out!!!
High Plank, Low Plank (chin barely touching floor), Side Planks w/press (look through the weight), Fore Arm Plank…Stand up and with the heavy kettle bells (or any other heavy object – KIDS!!!) you neatly placed nearby earlier: Rack Hold Farmers Walk 40m Out and Back.
How many times through is up to you! 10+ would be something to brag about via a tweet…
Notes:
Patience, Form, Flow and Grace today dear reader. Have fun and ENJOY!!!
Tuesday 17 April 2012
Posted: April 17, 2012 Filed under: Random Workout | Tags: crossfit, exercise, fitness, free range, gluten free, hate, health, hipster, intensity, jogging, kettlebell, love, lululemon, marathon, memos, motivation, natural, notes, perspective, pilates, postcards, recovery, running, swimming, trail running, walking, WOD, writing, yoga 13 CommentsIn silence, in gossip, in humor, in music, So also in love, in bravery and victory; In all these and more does Man seek peace and joy. But happiness is within the soul-
This may come as a surprise to some of you reading this morning that, Yes there is a kinder gentler side here at CultFit. Over the past few years “our” clients detached from the inter-webz and social media have taken part in a rather old-fashioned means of communication, postcards! And finally due to much coaxing from these other member’s we have decided to present it to you!
Random Motivational Postcards for One Year!!! (Must clicky on this one!!!)
Miraculously you can actually feel and hold a postcard, pick it up and flick it around. You can even put them in the spokes on your new $2500 bike that was ridden once last year. All kidding aside this is pretty cool in our book and helps out a few people in a tough spot either in training or getting motivated to run a marathon for the first time. If you feel like this is something you would like or would like to share with a friend or family member? Please take the time to pass it on!!!
**1976…Hmm. Sums up our lives today pretty well?!? The fun starts at 1:35…**
The Plan-
The Workout-
As we start to spend more time outdoors this spring take the time to look around you for some ladybugs! Our good mates at the Lost Ladybug Project desperately need each and every one of you reading today to help out. Face it, you never leave the house without your iThingy to take precious little photos of yourself after a hard 2 mile run…How about not worrying about your image for a bit and looking around yourself for some friendly little critters!?!
Warm Up Thoroughly and certainly Not For Time…
Pulled from the “Honest Effort” archives here at CultFit HQ:
75-80% Max Effort Hill Sprints followed by:
20 Perfect Push Ups (At the top before you head back down)
By all means feel free to play with the rep range with the Push Ups. Meaning, ideally we would like 200-300 Push Ups today although that is a lot of hill sprints. Try to find a balance this morning that works for you and pushes you a tad…As an example: Sister Mel performed 10 Hill Sprints and 30 Perfect Push Ups…
Notes:
The Lost Ladybug Project is super-duper importante to us here and we implore you to help out! Be safe today during the program and by all means ENJOY!!!
Monday 16 April 2012
Posted: April 16, 2012 Filed under: Random Workout | Tags: crossfit, exercise, fitness, free range, health, hipster, intensity, jogging, kettlebell, life, lululemon, marathon, motivation, natural, pain, paleo, perspective, pilates, recovery, remedy, rest, running, swings, therapy, trail running, walking, WOD, yoga 16 CommentsTo stray about and tire. To beg and feed oneself. To brag and act in conceit. To simper and fawn. To wilt and whine; to be furious; to be miserable: What is this living but a child’s antic!
Quick question to start this splendid Monday morning off on the right foot: Why do you insist that your workout should be so hard and uncomfortable? This post may be as personal as we ever get around here for one simple reason: There is an ethical brush fire surrounding the Fitness World and we are right in the middle of it. Uncle Francis recently coined the term…” The Random Fitness Placebo Effect.”
We are going to put faith in you dear reader that you are aware of the placebo effect and save you from explaining it here. That would be painful and nauseating…The faith we do not have in you is when this applies to your health and fitness program.
Answer these three simple questions after your next WAD or fire-breathing 5k program:
How does your current program enhance your current physical well-being? How much effort does your fitness program require from you? How many times during the last week did you perform said fitness program?
Expected benefit, Perceived effort, Adherence and Perceived benefit= The Random Fitness Placebo Effect (nice little definition if we must say so…). Basically and as simply as possible: The The Random Fitness Placebo Effect is a function of how hard YOU thought your fitness program was.
At least 300 peeps will email us here this week wanting something difficult and complicated to perform. Almost all of them will make the assumption that a challenging series of movements will do more for their overall outward appearance (That is what this is all about right? Gotta look hot in them yoga pants?) than a more simple less dynamic movement, or that a complicated program will do more for their body than just being mindful and present in oneself.
You will never get a Placebo Program here! Four peeps now why this is! There is a prevailing No-Pain-No-Gain mentality stirring up the winds to drive the flames further within the blog-0-sphere…You won’t find it here.
The Plan-
The Workout-
Thoroughly Warm Up into a think lather this morning and proceed with the following:
**Once you pick up your weight of choice it stays up**
25 KB Hard Style Swings
20 KB One Arm Perfect Presses (Each Arm)
20 Alternate/Pivot Goblet Squats
20 One Arm Bent Over KB Rows
Gently set the weight down and perform:
100m Sprint Out and Back
Rinse and Repeat…Oh, 5-10 times?
Notes:
Just because you choose to engage in something that YOU perceive is hard, does not necessarily give you the perceived benefit YOU think it does?!? Be safe today and most importantly, ENJOY!!!
CultFit 