Wednesday, October 29, 2008

MotorCity CrossFit


The above photos are of the new facility for our friends up at MotorCity CrossFit.  MCCF is in Sterling Hts, Michigan, just North of Detroit. They are moving into a new facility to handle their increase in demand.  As you can see, there is still some work being done to put all the equipment together. For you newbies, CrossFit is an international fitness program that has affiliate gyms like MotorCity CF all over the globe.  The growth is unbelievable! CrossFit takes a very broad and complete approach to physical fitness.

I have been in contact with Vinny P (one of the owners) for some time now. He's  doing great things up in his neck of the woods. He's gathered quite a few disciples of functional fitness among his friends and coworkers. I always enjoy hearing from Vinny and hearing what's new up there!

While Vinny's gym is not in Chicagoland, I recognize there is readership to this blog extending well into Michigan. Through my website stats sheet, I was quite surprised to see just how many Trinity Training Group followers there are from the Sterling Heights area. I guess Vinny's friends have become regulars. 

Kinda makes me wish I lived up there....Thanks guys!

PWO Update - Week 3

How is everyone doing this third week of imprisonment? 

I know there are a few of you out there who started late and are a few days to a week behind the posted schedule. Other lost some days due to vacation, sickness, or long work hours.  What "Day" are you on?

What daily WO has been your favorite so far? Least favorite (AKA Most Hated)?

I'm putting together Week 4, so any suggestions might just end up as a WO....

Typical email response I get is: "Harder than I thought it would be." or "I can't believe how sore my legs are after squats with no weight."  Yeah, no kidding. Like Brian M says, "If it were easy, everyone would be doing it!"

Monday, October 27, 2008

Functional fitness testimonial

The following is a short testimonial I asked our friend Joe to write. He's got a story much like mine...a gradual change from an existing workout program into a system that is truly results-driven.  It's a similar story repeated by most anyone who now subscribes to this "old school" approach.  Here's his story:

I have been asked to write a short testimonial about why I altered my daily workouts and taken on a more functional approach. I should start from the beginning. Since eighth grade I had been doing just the traditional weightlifting. Participating in sports like football and wrestling, there was always a major concentration on just two things: lifting and cardio. We would run in practice and lift in the offseason. I continued to do that in college (minus the cardio) and continued to focus on power lifting. I did very well at it and was putting up some impressive numbers for someone who weighed just over 200lbs. 

I was still was never happy with my appearance though and when I played organized sports, I would fatigue very quickly. Even though I had a lot of muscles I was still packing on a few extra pounds from not doing any cardio. I had convinced myself I was in great shape because I was in the gym 5-6 days a week. I continued to do this same routine after college for a few more years.

It wasn’t until the last 2 years that I really started to make a few changes. I started to run a lot more and ride a bike. I entered my first endurance race, a duathlon, and got my butt kicked. I said to myself that I would need to alter my workouts a lot in order to compete in races like this. I started to run a lot more and concentrate strictly on endurance/cardio. I ended up dropping down at least 20lbs, to my lowest weight since high school. I felt good because I could run far distances but my physical strength decreased significantly. I then cut back on the running and would try the traditional weightlifting at least three days a week. I continued the same routine and do the same traditional breakups of the body parts every week. Needless to say this got very old and boring very quickly. I would also lift very heavy, leaving my body extremely sore every day. 

Then about a year ago I got an email from a guy at work telling me that I should check out the website crossfit.com. He related that it changed his fitness level and he was in the best shape of his life. I remember going to the website and looking at the main page for a few minutes and thinking to myself “what the heck is this?” It might as well been in a completely different language. I was reading terms like “Fran,” “power-clean,” and “kettle bell swing.” I had no idea what the website was talking about. I just closed out of the website and thought that I would go back to my normal easy lifting. That was something comfortable to me. I didn’t go back to the Crossfit Site for a few more months. I continued on with my normal routine but did not see the results I wanted. 

I decided to give it another shot and started to just “cherry pick” a CF workout each week and work it into my weekly workouts. Once I started this, I started to add more and more CF “functional” workouts into my weekly routine and stop doing the traditional monotonous specific body part workouts. The workouts started to become a little bit easier. They still make me throw up, but it is contagious. I constantly find myself trying to challenge myself with different workouts. I’m pulling different workouts from sites like CrossFit, navyseals.com, and Gym Jones. I no longer get bored from doing the same workouts week after week. I might repeat a workout now only once every couple of months, just to see how much I have improved. I enjoy the everyday competition in trying to post better times or completing more rounds than others my age. 

I have also noticed changes in my body composition. Since doing more endurance races over the summer and concentrating strictly on a Functional Fitness program, I have since actually gained about 10lbs. The weight I gained is all lean muscle. There have also been vast improvements in my cardio ability. I feel I’m faster and I can run for a longer period of time. Another advantage is that I’m no longer always sore and tired from working out. My body always feels great and I can accomplish anything. I see workouts that ask for 100+ pull ups, 200 + pushups, and 300 air squats, and I don’t even think twice about it because I know I can do it. 

Functional Fitness training has reshaped my outlook on what being “healthy” actually means. It is a way to get a great workout in without spending hours in the gym and it keeps the workouts fresh by constantly changing. My favorite workout would have to be either “Murph” or the “Filthy Fifty” because they are the most challenging. I say this now but I probably wouldn’t say that right after the WO. My goals have gone from benching 375lbs to getting a sub-5-minute “Fran” time. My ultimate goal is to qualify for the CF Games next July in California. So that is what I’m currently working towards. 

So in closing thoughts, I definitely recommend this style of workout for anyone that is sick and tired of doing the same WO’s week after week without seeing any real results.  I’m still a newbie to this whole program but I’m constantly trying to learn more and more to better my fitness level.

As Joe said, one of his goals is to qualify for the annual CrossFit Games, an Olympics-of-sorts containing random physical tasks stressing strength, speed, power, coordination, and stamina. It's been a treat watching Joe's transition in the gym (I'm usually walking out as he's walking in) and at the pool.  Thanks Joe for sharing your experiences.

Sunday, October 26, 2008

100 Day Burpee Challenge: Day 87

It's been a LONG challenge.

I pick this Day 87 as a benchmark, as we are within the 2-week mark....only 13 days remaining. Also, we have completed more than 75% of the total burpee repetitions!  

I am tired. I have been doing the 100 Day Burpee Challenge since August 1st.  I have skipped only three days, and made them up the following day. Those were for: a half-marathon, a 10-hr adventure race, and a 16-mile backpacking hike on vacation.  I feel pretty proud about keeping up with the totals day in and day out.  Then on Day 74, I began the 30-day Prison Workout.  I've been doing double-duty with burpees in the morning and the PWO in the afternoon/evening.  

My strategy with the burpees is this: knock them out!  I hear tales of other participants spreading them out throughout the day. I hear of them setting 60-minute alarms, and dropping where ever they are to do 10 burpees.  I hear of planned rest days, only to catch up the next day with a huge number.  On the few days I didn't do them all at the crack of dawn, I felt the "burden of burpees" all day until I finished them.  I'm sticking with my strategy.

One way I've been doing them is: find three different spots to switch up the scenery. I use my work's gym, a meeting room, and a hallway.  I do 5 burpees at each station. It gives me about a 30-sec rest to walk between each station. I keep my journal with tick marks at one station and make sure I don't lose count.  The mental imagery of 85 burpees is more daunting than 17 stops at the stations.  Something easier about reaching 17 than 85!

Another way I've done them is: set a repeating alarm for 2 or 3 minutes. While checking email, watching television, cooking dinner, or doing laundry..... drop and do 5 burpees when the alarm sounds. My watch actually has a counter for how many cycles it's gone through, so I don't even have to keep count!  It takes a bit longer, but the short rest is welcomed.

I have been quite surprised to see my progress throughout these weeks.  I never would have guessed I could have done all these daily burpee repetitions so quickly, with as little rest as I have been allotting.  With the gradual increase in numbers, it has allowed me to gain the stamina and repeated explosiveness of such high numbers. The gradual increase has also given me the confidence in my abilities. The complete absence of recovery days has beat me down from time to time, but overall the experience has been super!

Well, November 8th is my last day of the challenge. So, since I'm the guy designing the PWO, guess what?  Plan on November 8th's daily PWO being "100 burpees, for time." And remember.....Nov 9th......Rest.

For those of you participating in a 100 Day Burpee Challenge, whether on Ann M's schedule like me, or whether you started later (I know some of you are in Day 40's), please post a quick note to let everyone know about your experiences.

Saturday, October 25, 2008

Prison Workout - Week 3

Here are the Week 3 daily workouts. Email me if you'd like the Excel worksheet.

Day 15
Monday, Oct 27th
20 minutes of: As many rounds as possible (AMRAP):
  • 5 dive bombers
  • 20 air squats
Day 16
Tuesday, Oct 28th
10 total rounds AFAP with varying repetition #s, alternating btwn:
  • situps: 10 reps each round
  • burpees: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
(ex: 10 situps, 10 burpees, 10 situps, 9 burpees....)

Day 17
Wednesday, Oct 29th
20 minutes of AMRAP:
  • 5 pullups (or 10 inverted rows, or ignore)
  • 5 air getups (L)
  • 5 air getups (R)
  • 10 pushups
Day 18
Thursday, Oct 30th

Stationary bike for 20 mins -or-
Go for a run or walk.

Day 19
Friday, Oct 31st
20 mins of AMRAP:
  • 2 superman (each is 10-sec hold, use 5-sec rest btwn)
  • 8 seated knee tucks
  • 5 tuck jumps
Day 20
Saturday Nov 1st
10 rounds AFAP, varying rep#s:
  • side plank (L): use 10-sec hold
  • side plank (R): use 10-sec hold
  • mountain climbers: 20, 18, 16, 14, 12, 10, 8, 6, 4, 2
Day 21
Sunday, Nov 2nd

Relax!

Friday, October 24, 2008

Workout Intensity Levels??

There has been a lot of discussion about WORKOUT INTENSITY.  Much of this chatter has arisen from the programming found in the Prison Workout (PWO). First, review these posts about heart rates.  Those two posts on heart rates explain a lot about the prinicples you'll find in the PWO.

The programming of the Prison Workout falls into a category called "metabolic conditioning."  The benefit of MetCon is that it blends the advantages of resistance training for muscles with aerobic and anaerobic interval training for the cardio-respiratory systems.  Lastly, I have included explosive plyometric exercises to increase participants' power levels.  What is generally missing in the PWO is exercises that address overall muscular strength...which can really only be gained through heavier resistance such as added weight.  However, for some beginner participants, these bodyweight exercises offer enough resistance to produce gains in overal muscular strength (ex: pullups).

My education and knowledge about MetCon and other fitness topics has come from reading, discussing, and experimenting with my own and my friends' fitness programs.  There is no single best way to lump together exercises to maximize results.  This is a farce.  Each of us has certain strengths and weaknesses.  If I were to take a handful of PWO participants, I'd probably find those who have strengths and weaknesses in:
  • Explosive power (ex: jumping and burpees)
  • Anaerobics (shorter sprinting ability)
  • Endurance (how long can one last)
  • Strength (how much weight can one lift for one repetition)
  • Flexibility (range of motion; ex: Supermans)
  • Stamina (ex: number of pushups one can do)
  • Coodination (ex: turkish getups)
Because of the wide spectrum of fitness abilities, I expect differences in performances.  For those with less coordination, I'd expect difficulties with the Air GetUps.  For those with great flexibility, one might fair better with Supermans and Air Squats.   

As we approach Week 3 of the PWO, drop me an email with your own personal likes and dislikes of the programming. I'm open for any suggestions...and you might even get your own workout in Week 4   ;)

Monday, October 20, 2008

10,000 visits on blog!

I just looked at the blog's hit counter and saw it topped 10,000 visits earlier today. I added the counter a few months ago out of pure curiosity (as well as a Google Analytics account to track geographic location and demographics of followers). I'm way surprised there has been this much activity! This blog started out as somewhat of a joke...and morphed into a site that others actually read and follow. Funny how things change like that.
Thanks to all you visitors who give me back the support and encouragement to keep posting. I learn a lot by forcing myself to put into words the topics and issues I feel important enough to share with friends. The email responses I get each day make it worthwhile spending the efforts to continue with Trinity Training Group.

Thanks again. Lou

Saturday, October 18, 2008

Prison Workout - Week 2

Here are the Week 2 daily workouts:

Day 8
Monday, Oct 20th
20 minutes of: As many rounds as possible (AMRAP):
  • 5 burpees
  • 1 side plank Right (use: 15-sec hold)
  • 1 side plank Left (use: 15-sec hold)
Day 9
Tuesday, Oct 21st
10 total rounds with varying repetition #s, alternating btwn:
  • pushups: 2, 4, 6, 8, 10, 12, 14, 16, 18, 20
  • air squats: 40, 36, 32, 28, 24, 20, 16, 12, 8, 4
(ex: 2 pushups, 40 air squats, 4 pushups, 36 air aquats, 6 pushups....)

Day 10
Wednesday, Oct 22nd

20 minutes of AMRAP:
  • 5 pullups (or 10 inverted rows, or ignore)
  • 10 jackknives
  • 20 mountain climbers
Day 11
Thursday, Oct 23rd

Read a book.

Day 12
Friday, Oct 24th
20 mins of AMRAP:
  • 10 diamond pushups
  • 5 air getups Left arm/knee up
  • 5 air getups Right arm/knee up
  • 1 Superman (use: 10-sec hold)

Day 13
Saturday Oct 25th

15 rounds as fast as possible (AFAP):
  • 2 squat jumps
  • 3 pullups (or 6 inverted rows, or ignore)
  • 10 Seated knee tucks
Day 14
Sunday, Oct 26th

Relax!

Wednesday, October 15, 2008

PWO - Update through Day3

So how is everyone doing so far? What has been the most challenging? How does the actual WO compare to your expectations?

I'm pretty much sore all over....which seems to be the common ailment right now. The good news is we have a resting day tomorrow!!

Monday, October 13, 2008

Poll results...and new survey. Vote now!

The latest poll has ended. What is your favorite "named" workout? Most of these WOs have originated from CrossFit or Gym Jones. CrossFit is a free online functional fitness program and community....with a cult-ish following. Gym Jones is quite bizarre, so I'll let you browse the website for yourself and see if you can figure them out. Regardless, here are some stats:

41% voted for MURPH
35% voted for "The 300"

Both of these are terrific whole-body WOs. If you haven't already, try them.

A new survey is posted in the righthand column. Why are you doing the Prison Workout? I know it's real election season, so for all you Cook County folks: please vote only once!!! ;)

Saturday, October 11, 2008

Prison Workout - Week 1


Here is the highly anticipated first week.  Please understand that due to such a wide variety in participants' fitness levels, some days are purposely easier and some harder. I would expect a participant with higher abilities to either increase repetition numbers or time duration on the easier days. Likewise, I'd expect a beginner to shave off some repetition numbers or take an extra few deep breaths between exercises or rounds (but hopefully NOT cut any time). I'd really enjoy feedback by either posting a comment or sending an email!!

Day 1
Monday, Oct 13th

20 minutes of: As many rounds as possible (AMRAP):
  • 5 pushups
  • 10 seated knee tucks
  • 10 air squats

Day 2
Tuesday, Oct 14th

20 mins, AMRAP:
  • 10 mountain climbers (see post for counting standards)
  • 5 Superman (each rep use: 5-sec hold, 5-sec rest)
  • 3 pullups (or 6 inverted rows, or ignore if no equipment)

Day 3
Wednesday, Oct 15th

20 total sets of air getups with following reps:
10 right arm/knee up, 10 left arm/knee up,
9R, 9L.....all the way down to
1R, 1L


Day 4
Thursday, Oct 16th

Go for a long walk


Day 5
Friday, Oct 17th

20 mins, AMRAP:
  • 3 tuck jumps
  • 1 plank (use: 30-sec hold)
  • 5 diamond pushups

Day 6
Saturday Oct 18th

8 rounds of:
  • 10 air squats
  • 1 Superman (use: 10-sec hold)
  • 5 pullups (or 10 inverted rows, or ignore)
  • 1 Superman (use: 10-sec hold)

Day 7
Sunday, Oct 19th

Relax!

Everyone be sure to keep in touch. Posting comments to the blog posts will be the best way to stay in touch with the group.

Friday, October 10, 2008

100 Day Burpee Challenge: Day 71

You might ask, "Why an update on the fairly insignificant Day 71?" Oh, how mistaken you are!

Day 71 itself is not the benchmark.....rather what was accomplished on this day. According to Ann M's schedule, we hit the summit. We just reached the point where the remaining number of burpees is LESS than half of the 5,050 total.

Total done: 2,556
Total remaining: 2,494

This is truly a milestone that needs to be celebrated. We will now finish in 29 days what it has taken us 71 to accomplish. Like I've said before....bigger bites.

Congrats to all who have made it this far. It's all downhill now (yeah right!).

Thursday, October 9, 2008

Prison Workout - Last Minute Updates

The Prison Workout is about to begin!  Here are some last minute items:
  
I recently posted a laundry list of videos on movements and exercises. I sorta feel like I'm cramming them all in last-minute....but I've been away on vacation and had to filter through all the crap videos on YouTube.  An all-inclusive list of videos can be found in the righthand column. Use this resource if you need help with form or details about a specific exercise throughout the weeks. It'll hopefully be easier than scrolling through all my posts.

Pull out your schedule or PDA. Beginning on Monday, October 13th, write down a "#1" and continue for 30 days.  For example, Thursday, October 16th, is Day #4 and will be a Rest & Recovery Day (or catch-up day if you've lagged behind...slacker!).  You might find it easier to match up the daily WO with the above numbering system, than by date alone, especially if you purposely change the weekly rest days from Thursday and Sunday to other days of the week.

I'll also make a Microsoft Excel worksheet including the same posted daily WOs. If you'd like the worksheet, email me. You can keep track of your progress electronically, or just print it out and hang on the refrigerator.  I will update it weekly, so you won't get all 30 days' WOs ahead of time ;)

For those of you with pullup bars or low inverted row bars, I will add options for THE PULLS.  For those of you without a pullup bar, you'll just have to ignore those portions of the daily WOs.

Week One's WOs will be posted later this weekend!!

Prison Workout - Mountain Climbers

Here are a couple clips of MOUNTAIN CLIMBERS.  The standardized way we count repetitions for mountain climbers is: each time your left foot comes forward, that is a single repetition. 



Prison Workout - The Push Ups

To keep things simple, I am only picking three pushup exercises. Below is THE PUSHUP.  Other than the other two variations specifically listed in this post, your hand or feet positioning does not matter. 



This is the DIVE BOMBER.  This version targets a few extra muscles, and requires some extra isometric balance and stabilizing effort.



Lastly, this is the DIAMOND PUSHUP.  The close grip concentrates the work on the triceps. A wide feet stance helps with balance. Be sure to keep a solid planking position. It is easiest to sag the hips and tent the butt with this hand position.



Prison Workout - Air GetUps Exercise

Watch these videos. Ignore the weights or kettlebells. We will be doing AIR GETUPS.  Do the exact movement, keeping an empty hand and straight arm perpendicular to the floor throughout the exercise. Please watch the complete videos so you are using proper form!! Strict form matters! 



The below video breaks down the TGU into segments to help get the form down. The AIR GETUPS (and the TGUs) are meant to be one fluid motion. This video is for instruction, not as a demonstration.


Wednesday, October 8, 2008

Prison Workout - Abdominal & Core Exercises

There are literally hundreds of variations of abdominal exercises and routines.  I am picking some basic ones that use good ranges of motions, and also target upper and lower front core muscles. Reminder: exhale on the contraction (or crunching) stage, and inhale on the extension (or lengthening) stage.


Above is the JACK KNIFE exercise.  Touching fingers-to-toes is the most difficult and demands the fullest range of motion, but also produces the best results. Limiting the range of motion is how beginners can scale back the exercise to fit their abilities.



The above are SEATED KNEE TUCKS.  Watch the variations in hand position, each changing the difficulty level.  


Above are SITUPS.  This is the old standby abdominal exercise. Do your best to keep your feel on the floor, and do not pull on your head or neck.  Make the movement easier by crossing your arms across your chest. Ensure a full range of motion for best results. 

Tuesday, October 7, 2008

Luxury versus Survival (Part 6)


Hurricanes and flooding seem to be all over the news this past month. Here in the Midwest, I witnessed firsthand the panic that overcomes victims. However, I must quantify my "disaster" in this case.  Down in Texas and along the Gulf of Mexico, there are folks who have lost EVERYTHING: loved ones, homes, businesses, food, sentimental possessions, and pets.  My experiences a few weekends ago were at a considerably smaller scale: a few road closures and detours due to water on the pavement, a couple of inches to a rare few feet of water in the basement, loss of electricity for the day, a few fallen trees...nothing remotely close to actual disaster!!  

I dealt with folks who could barely contend with these minor inconveniences of a weekend rain storm. There were residents who were panicking at rising flood waters, "There's water in my yard."   For others, the 5-mile detour to their homes was unthinkable.  There was a mad scramble to get water pumps, generators, and sandbags.  Yet there were others who maturely said, "This is nothing compared to those on the Gulf."  What a wide spectrum of responses to a slight inconvenience this weekend.

I myself lost furniture and carpeting...and probably more than that when all tallied-up.  But all those things now drying out are LUXURIES in this world.  I can surely make due without bedroom pieces or rug. Yes, I like to organize my clothes into dresser drawers and keep photos propped up on their tops. But this week (and maybe longer) I'll have to keep stacks of clothing in my living room, on the coffee table and in laundry baskets. Oh well.

But I also want to bring out other incidents of survival, with various levels of challenge and consequence. Each of these has a real chance of occurring within your lifetime, regardless of your rick of adventure:
  • Physical attacks by muggers/ rapists
  • Loss of electricity/utilities
  • Snow storm
  • Fire
  • Hunger
  • Flash flood
  • Sickness/ Disease
  • Earthquake
What traits do YOU possess that help not only surviving, but WINNING the above challenges? What traits do you wish you had? And what can you do now to address those deficiencies?

A coworker of mine said she believed her strongest suit was her faith and willingness to endure. I do not doubt her.  I agree that a conviction to live is the biggest factor...but that does not give license to neglect the other aspects!  Does a faith-filled elderly lady trapped in a flood waters have the physical strength to trek or swim to safety? Is the Eagle Scout without determination to live able to last? The answers to those questions do not exist....yet.  

We will grow old and frail, instead of young and powerful. We will experience moments of doubt and unfaithfulness, instead of convicted and sure. We will be overcome by emotions, instead of stoic and focused. We will have lapses in judgement, instead of wise and rational. We will become scatterbrained, instead of knowledgeable. We will be weak, tired, and sick, instead of strong, rested, and healthy. We must do all we can to limit the downturns and onset of these problems. This can be done by enriching all aspects of our lives pertaining to physical survival. 

Begin by making a list of certain tasks, behaviors, traits, and skills that are essential to surviving the above list of challenges. 

Photo credit: AP photographer Pat Sullivan (Houston, TX)