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Lift It Now, Drink It Later!

Thursday, November 20, 2008

When new clients are introduced to training with kegs for the first time, that’s normally their first
response.

Though I’ve heard that remark a million times, it still makes me smile because most people have
a slightly different perception of what they would normally be doing with a keg!

But I digress ; )

We take empty kegs, fill them with varying amounts of water, and them use them to train with.

Their advantage over traditional barbells and dumbbells is that the water sloshing around inside
makes them unstable, thus making all of your core muscles work that much harder during
the workout.

Also, since we don’t always lift things that are nice and perfectly balanced in real life, keg training
prepares you for safely picking up things that are awkward,; like kids, small woodland creatures,
and hey... kegs for your party!

Speaking of parties, that’s Suzanne in the picture, laying the smacketh down on a pony keg.

She’s lost a bunch of weight over the last few months and went from being the resident whiner
to the resident winner.

Her grunts, yelps and Wooooo’s keep the 9am class fun and energy charged!

Today’s Workout / The Freaky 400
For Time:
50 Total Around The Worlds w/ Keg
50 Jumping Alt Lunges each Leg
50 Pullups
50 Jumping Squats
50 Incline Bench
50 Curls
50 Cross Bench Tri Exts
50 Twisters

This Has A Nice Ring To It

Wednesday, December 17, 2008

Theresa Goes Inverted

Today’s Workout: BACKLASH

For Time:
1,2,3,4,5,6,7,8,9,10 reps of keg Clean-Press (70-men, 30-women)
50 Inverted Ring Pullups
100 lateral 30 inch box jumps (50 each side)
½ Mile Backward Run
 

Torch That Core!

Friday, February 05, 2010

Throw away the crunches, ab rollers any other devices that claim to reduce your tummy or give you "six pack abs"...you're wasting your time. A great midsection is built by doing exercises that use lots of large muscle groups (legs, back, etc) working together in unison. Take the Overhead Walking Keg exercise as seen below for example. Carrying a heavy keg overhead that is sloshing water too and fro torches all your abs, lower back and BONUS...all your upper back, shoulders, glutes, forearms, grip strength, balance and coordination too. Be forewarned, however; this is not easy, and you'll need to build yourself up slowly to a heavy weight. But do it right, and pretty soon you'll be able to tell people that you built your six pack abs with a keg ; )

Live With Passion,

Roy

          Ken, showing off the back side of a six pack!

WOD
"Juggernaut"
Warmup:
100 Slegehammer on Tire
Overhead Walking Keg for 600 feet
For Time:
50 Tire Flips
2 Mile Run
Cool Down / Awareness:
Minimum 5 minutes of meditation focusing on breathing:
5 second inhale, 5 second hold, 5 second exhale, 5 secon hold...repeat.

PALEO RESOURCE
Probably the most important component of your diet is where your meat comes from and how it is raised. Most commercial meats are raised on the cheapest feed available, kept in cramped unsanitary conditions, and fattened quickly to produce meat as cheaply as possible. Unfortunately the grains and soy fed to these cows, chickens, pigs, and sheep are anything but their natural diets and it affects the meat that they produce. The meat from grain-fed animals has a highly skewed omega-6:omega-3 ratio, sending the body into an inflammatory mode (some commercial meats/eggs have as high as a 15+:1 ratio of omega 6:3…when natural meats should have a more balanced ratio of 4:1 or less). Also the fat composition of these animals is altered (grain fed animals have more saturated fat, unlike grass fed with less saturated and more monounsaturated). Essentially, you are what you eat…and what the animal eats too! Grass-fed meat (or any “wild game” not raised in fed lots on cheap grains) is more expensive, but it’s also tastier and better for your health. If you can’t find it (check your local farmer’s market) or can’t afford grass-fed meat, just trim the visible fat from your store-bought meat and help correct your omega-6:omega-3 balance with some additional fish oil.

Quote Of The Day
Being realistic is the most commonly travelled road to mediocrity

Ladies...are you SURE it's heavy?

Tuesday, August 09, 2011

By Andy Petranek

I was helping one of our students choose a weight for her front squat and told her to grab a forty-five pound bar. Her comment as she pulled it out of the rack was that it was heavy. Yes it was awkward, and it felt heavy, but is it really heavy?

I'll bet you any amount of money that for most women training at 24-Hour Fitness, that bar IS heavy. I wouldn't be surprised if 95% of the women at gyms like that don't pick up weight even close to forty-five pounds. There are no pink, girl bars that weigh 45 pounds, so maybe they just don't think its important.

Here's the amazing thing, though...in almost every case, your bodyweight alone when going through the normal rigors of life (carrying groceries, picking up kids, going for a run, etc) puts more load on your joints and muscles than the weight of a forty-five pound bar.

Think about the fact that your body, when balanced on 1 foot, is carrying the entire load! And add running to that, which is dynamic and causes forces and loads up to two-times bodyweight - all on one foot! Do you collapse when you take a step? No!

Remember this the fit human body - the legs, glutes, hips, and torso scoffs at an empty 45 pound bar! Getting real benefit from weight lifting requires selecting weight that is going to challenge these primary movement and stabilizer muscles, joints and tendons, the real part of the body responsible for making it all happen.

So ladies, if 45 pounds presents a challenge, fine. But if not, it's time to move up in weight, not just to increase the reps.

Phil, showing his anger that the keg contains water and not beer

WOD
Stem Blaster
5RFT
1/4 Mile Run
15 Squats 135/95
Warmup
3 Rounds
20 Hypers
20 Squats
20 Supermans