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!!!
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!!!
Wednesday 11 April 2012
Posted: April 11, 2012 Filed under: Random Workout | Tags: crossfit, exercise, fitness, gluten free, health, hipster, intensity, jogging, kettlebell, life, marathon, motivation, natural, paleo, perspective, pilates, recovery, rest, trail running, walking, WOD, yoga 15 CommentsI’m going to give you a little advice. There’s a force in the universe that makes things happen. And all you have to do is get in touch with it, stop thinking, let things happen, and be the ball-
**WARNING- Science content today!!!**
Proprioceptive Exercises “…What in the bloody hell are those?” Good thing you asked, watch this video real quick and we’ll catch up with you in a minute…
Do you see the “mood” switch on the wall across the room? If you don’t mind could you flip it to: Kill?
We have devised a test this morning to weed out the ELITE/EXTREME fitness aficionados: We challenge you to maintain postural control for 20 seconds while performing a single limb squat at 60 degrees of knee flexion.
Let’s get this straight before we go any further: You want to punish yourself and others by engaging in highly technical lifts and or movements. But you can’t stand on one leg for 20 seconds? Pull out your trusty goniometer and figure out where 60 degrees is at and give it a go.
“Why should I care? I’m young, healthy and love getting my hands dirty during warrior dashes and flipping tires?” Basically, your inability to maintain postural control may amplify limb to limb strength deficits during a functional task. That’s all…Crawl, Walk, Run…Systematic progression peeps (four people know why this is important)! Oh and if you are one of “those” less than authentic blog-o-types…Try our test with your eyes closed!!! If you do it at home no one will know that you failed…
The Plan-
The Workout-
Say hello to your new “friend” today:
On the surface he is pretty harmless, smooth and hard as a lacrosse ball…(JaJa Perv!?!) Before we get started let’s go through our Warm Up this week and work into a thick lather…
Find a nice hard wall somewhere: Basement, squash court, house, back of your hubby’s head? You will also need a partner as you cheat, quite often as a matter of fact! This is what we did at CultFit HQ:
We used an exterior wall and a neighbor hood rug rat amped up on a Five Hour, grape flavor! Actively get into a loaded jumping stance and have the kid throw the “thing” off the wall in front of you. Your job is to catch it before it hits the ground, oh and by the way: It never comes off the wall at an angle your mind expects it to, that’s the secret to this program today!
Do this for about 30 minutes…If you miss to your LEFT? 40m Sprint (out and back)…Miss to your RIGHT? 20 Perfect Push Ups. Miss HIGH or LOW? 50 4 Count Jumping Jacks.
“… Ah shucks Uncle Mo I don’t have one of those “things”, looks like I won’t being doing this today!” Not so fast! Any sort of ball works as long as you are not the one throwing it! Even hockey pucks work!!! Give the kid a Monster instead and prepare to be humbled really, really quick!
Some fitness programs proclaim they prepare you for the unexpected with some lame WOD or whatever. This is legit and seriously hard!!!
Notes:
Because we value you, our dear reader. Tomorrow the choice of topic is up to you: Altered Joint Loading or how Fifty Shades of Grey is worse than a penny dreadful? Get outside if you can and have a blast giving the program today a go! Most importantly be safe and ENJOY!!!
Tuesday 10 April 2012
Posted: April 10, 2012 Filed under: Random Workout | Tags: Authenticity, crossfit, exercise, fitness, health, intensity, kettlebell, life, marathon, meditation, motivation, natural, paleo, perspective, pilates, psycology, quotes, recovery, rest, running, simplicity, trail running, walking, whole foods, WOD, yoga 16 CommentsThis above all: To thine own self be true, And it must follow, as the night the day, Thou canst not then be false to any man-
Good morning dear reader! If you stopped by today to hang out and read about the wonderful breakfast we have planned and the totally awesome workout we will be doing later? Now is a good time to scurry along and live vicariously through another blog-o-thingy. Authenticity…We love your “cute” little pictures of the charming breakfast you put together just as much as the next peep. Is it really you? We’re saying it’s not and the sooner we all agree to this the sooner we can press on…
Our struggle with authenticity transcends fitness and it hit us yesterday reading through some interesting blogs. We read maybe fifty blogs yesterday (a small sample size) of peeps proclaiming their excellence during a normal Monday; one after another making life seem so great with big broad smiles, fantastic dinner ideas and bloviated opinions. As the “likes” started pouring in…We applauded their terrific Pottery Barn perfect lives. Five fleeting minutes later we were left doubting what we had just digested: Were these peeps real? How many of these people are there lurking on the inter-webz?
With the evolution of our hyper obsessed, media driven society. It truly is hard to believe anyone’s appearance is real anymore, on-line or in real life (is there even a difference now?). Call us crazy or old-fashioned but we like to believe that there are areas of our lives that will remain free from this growing trend in our society. In the end, “WE” understand it’s not really possible to enrich/enhance who we are as individuals without working on ourselves from the inside out, or without authentic hard work.
The Plan-
The Workout-
Hopefully we took a few notes from yesterday to apply to today’s program? Any problems tumbling around? Did you do it gracefully or like a desk/office jockey?
Trail Run/Walk/Bike/Swim…Until you feel you are warmed up enough, followed by:
Yesterday’s Warm Up is Today’s Workout:
Forward Rolls X 10
Backward Rolls X 10
Dive Rolls X 10
Quick Rolls (3 successive rolls as fast as possible) X 5
Forward Roll To Bear Crawl
Backward Roll To Crab Crawl
High Knees (running, 40m)
Butt Kicks (running, 40m)
High Knees (running drill, 40m)
Butt Kicks (running drill, 40m)
One Legged Hops (get up high, extend, 40m)
Two Legged Hops (get up high, extend, 40m)
Backpedal (backwards run, reaching back, 40m)…
Turn up the intensity knob a tad and get into the running drills actively! Followed by:
10 Minutes of Hanging Around…
Notes:
Life is not all about perfectly sliced and presented warm apple pie…ENJOY!!!
Monday 9 April 2012
Posted: April 9, 2012 Filed under: Random Workout | Tags: 10k, 5k, crossfit, exercise, fitness, health, jogging, kettlebell, life, marathon, motivation, natural, paleo, perspective, pilates, recovery, rest, running, trail running, walking, WOD, yoga 8 CommentsWe learn wisdom from failure much more than success. We often discover what we will do, by finding out what we will not do-
We sincerely hope all you peeps out there lurking had a splendid holiday weekend with the family. Good, don’t mind us now as we urinate all over your feel good plans for the week…
The above poll is our “scientific” contribution to the blog-o-sphere this morning.
To recap our little pep talk for the week regarding the seeking of providing and/or of advice…It comes down to one of life’s most basic dicta “You are more likely to get what you want if you ask for it.” Shocking isn’t it?!?
The Plan-
The Workout-
For the rest of the week our Warm Up will consist of the following (may be done indoors or outdoors) Preferably in order:
Forward Rolls X 10
Backward Rolls X 10
Dive Rolls X 10
Quick Rolls (3 successive rolls as fast as possible) X 5
Forward Roll To Bear Crawl
Backward Roll To Crab Crawl
High Knees (running, 40m)
Butt Kicks (running, 40m)
High Knees (running drill, 40m)
Butt Kicks (running drill, 40m)
One Legged Hops (get up high, extend, 40m)
Two Legged Hops (get up high, extend, 40m)
Backpedal (backwards run, reaching back, 40m)…Followed by:
“One Hundred of Something…” This may be the only time we’ll ever actually use a clock as a means of measurement during a program!
Pick a movement and without stopping (obviously unbroken)…100 Perfect Reps. We did this last year at about this same time, who knew that keeping a workout journal would come in handy?
This is what we did: 100 One Arm Perfect Presses Each Arm (20lb db)
Get creative today doing this…
Notes:
A few things are going to happen quickly if you give the program a go today: One you over-estimate your athletic prowess. Two is that 100 is a lot of reps to muster with an inflated sense of self worth…No matter what the outcome may be today. Please do this safely and ENJOY!!!
CultFit 