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!!!
Thursday 5 April 2012
Posted: April 5, 2012 Filed under: Random Workout | Tags: blogging, crossfit, exercise, fitness, free range, gluten free, health, hunger games, jogging, kettlebell, life, marathon, motivation, natural, paleo, perspective, pilates, recovery, rest, running, trail running, walking, WOD, yoga 8 CommentsBreakfasts come and go Renee, but Hartford? The Whale? They beat Vancouver maybe once or twice in a lifetime-
***A beer to the first peep who can name what we are really excited about (No homo)**
It’s Thursday once again and you all know what that means! Put your caption spectacles on and give this one a go:
The Plan-
Embrace your inner self and become comfy in your own skin:
Keith Apicary…You Rock!!!
The Workout-
Rest Day or if you happen to live in your parent’s basement:
Dear God the world really is going to hell!!!
Notes:
Please take a moment today to pay yourself first and realize all the hard work you have been doing is not going without notice…REST!!! Be safe and no matter what the season may be, ENJOY!!!
Tuesday 3 April 2012
Posted: April 3, 2012 Filed under: Random Workout | Tags: crossfit, exercise, fitness, health, hipster, intensity, jogging, kettlebell, life, marathon, motivation, natural, paleo, perspective, recovery, rest, running, walking, yoga 31 CommentsBenjamin is nobody’s friend. If Benjamin were an ice cream flavour, he’d be pralines and dick-
Spring is in the air and nothing quite captures or so eloquently describes the essence of what it means to us here…This Dude, We worship at his feet:
We have a dirty little secret we need to confess to you this morning: We genuinely do not like weight training. More specifically, destination weight training like driving to a gym to pick up stuff and gently put it down. Long time readers know why this is true: Its tedious, limited and boring. Scientific studies have shown that exercising helps you live a longer life…A longer life to spend in the gym!?!
Ask yourself this morning as you drive off to the gym in your fancy new yoga pants that scream look at my glorious rear(this applies to you as well chico)…Why do I want to live longer in the gym?
The Plan-
The Workout-
As always: Outside in the elements, with the kids/family/friends…
Spend 10 Minutes Tumbling (Forward rolls-Backwards etc…Loosen Up)
10-9-8-7-6-5-4-3-2-1 Inverted Rows (Playgrounds are full of spots to do these) followed by:
10-9-8-7-6-5-4-3-2-1 Feet Up Perfect Push Ups (Park Bench? Swings…?!?) followed by:
3-5 Perfect Pull Ups
And now the fun part! Look off into the distance, not through the trees maybe right up to them? Ready…Walking Lunge’s all the way until you finally reach a pine tree and want to give it a big hug!!! 400 to 800 Meters maybe?
If you are feeling frisky feel free to pick up little Jasper and carry him in a Rack Position or Over the Shoulder? And why would Inverted Rows and Walking Lunges be important…Feel free to comment if you have an idea?
Notes:
As always play around with the rep scheme this morning to something that may suit you better. It truly is awesome to do this stuff outside…Granted there are more people looking at you like you are insane and delusional. The albóndigas at the gym miss you right now. Be safe and ENJOY!!!
Friday 30 March 2012
Posted: March 30, 2012 Filed under: Random Workout | Tags: exercise, fitness, health, intensity, kettlebell, marathon, motivation, natural, perspective, pilates, recovery, rest, running, trail running, walking, yoga 9 CommentsTalents 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?
Notes:
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!!!
Tuesday 27 March 2012
Posted: March 27, 2012 Filed under: Random Workout | Tags: crossfit, exercise, fitness, health, jog, jogging, life, motivation, natural, paleo, perspective, pilates, recovery, rest, run, trail running, Walk, walking, WOD, yoga 8 CommentsWe are far more liable to catch the vices than the virtues of our associates-
Pop quiz time peeps! Ready? Here we go:
Try not to worry too much about the numbers at the moment. Openly ask yourself the questions and preferably ask them aloud, like right now. That little nugget of brain residing between your ears likes to sabotage events from time to time.
The Plan-
Life is wonderful and very, very humbling at times. Our crack Human Behavior Lab here at CultFit HQ estimates between 98.9 and 99.9% of you have tried this before in some manner or another in your life. Of course we would never know that from your perfect slice-o-life-blog…
The Workout-
Pulled from our “Thinking Cap” series at CultFit…
Trail Run/Bike/Swim into a nice lather followed by:
5 Perfect Dead Hang Pullups followed by:
10 Scap Dips (elbows lose not locked – neutral head position – toes pointing/reaching to the floor) followed by:
5 Perfect 5 Count Push Ups (allow your breath to release you)
20 minutes or so of Leg Drains and Self Reiki
Pattern and Loading remember? Ten times through is pretty good and if the Pull Ups become a challenge: Change grip first then stop…if you are not initiating the pull through your axilla? It’s time to start patterning proper Perfect Pull Ups!
Notes:
If your goal is to strike a nerve today (literally) go ahead with the program with reckless abandon (four people know why this is the case)! Have a splendid day, let the sun warm your face before you set off this morning and most importantly, ENJOY!!!
CultFit 