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
 

Leaving It All On The Gym Floor

Wednesday, December 31, 2008

Steve-O, post workout, contemplating his existence

Workout of the day: ILLICIT
For Time:
Reps of 10,9,8,7,6,5,4,3,2,1 performed circuit style
185lb Squats
70lb Dumbbell Bench
Ring Inversions
135lb Incline Rows

Baby’s Got Back

Wednesday, January 07, 2009

Your lower back is part of your “core” musculature, and is involved in virtually every twisting, turning and bending motion you make.

It’s vitally important to keep the lower back, abs and glutes strong, as they are the foundation for pretty much every athletic and / or functional movement that you’ll ever do.

One great exercise for working those target areas are hyperextensions.

Normally performed on a hyperextension machine, they can also be performed on the ground, or, as shown in the picture, on a stability ball.

Be forewarned; your first few times performing these can leave your lower back feeling like somebody taped a couple of 2 x 4’s to it, so star slow and gradually build up the reps and sets.

When you start getting really good at them you can begin holding a weight across your chest.

Hey, do we know how to have fun or what?! (lol)

Workout of the day:

Can you dig it?!

Wednesday, January 14, 2009

Happy Birthday Sonnie!

Friday, January 23, 2009

This weekend we'll be paying a visit to Disney world to celebrate my daughter's 6th birthday.

I'm confident that my 5 days a week of hardcore Crossfit training over the past several months has given me the physical stamina to walk 50 miles in one day, and the mental tenacity to stand in line for hours at a time to get autographs from rodents and fairys. (lol)

 

All kidding aside, being a small town boy from the Midwest, I think it's a real privilege to live so close to Disney and to be able to go anytime I want.

I'm also excited to get to spend some quality time with just my wife and daughter, as grandma and grandpa will be watching the twins for a couple of days.

All in all, life is great, and I hope this blog finds you and yours healthy and happy...

Live With Passion,

Roy
 

 

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Workout of The Day: "THUNDER"

5 Rounds For Time:

5 Bodyweight Deadlifts
50 1 Pood KB Swings
10 Air squats w/ 25lb Plate
50 Knuckle Pushups
1 Parking Lot Lap

7 Bodyweight Deadlifts
40 1 Pood KB Swings
20 Air squats w/ 25lb Plate
40 Knuckle Pushups
2 Parking Lot Laps

9 Bodyweight Deadlifts
301 Pood KB Swings
30 Air squats w/ 25lb Plate
30 Knuckle Pushups
3 Parking Lot Laps

11 Bodyweight Deadlifts
20 1 Pood KB Swings
40 Air squats w/ 25lb Plate
20 Knuckle Pushups
4 Parking Lot Laps

13 Bodyweight Deadlifts
10 1 Pood KB Swings
50 Air squats w/ 25lb Plate
10 Knuckle Pushups
5 Parking Lot Laps

Putting the "FUN" back in functional

Monday, January 26, 2009

This last weekend at Disney was just as great as I hoped it would be; great weather, fun rides and lot's of quality time with my wife and daughter.

At the end of 12 hours, however, you definitely start feeling a little punchy and are looking forward to getting back to your motel to get a good night's sleep.

As fate would have it, my 6 year old daughter, Sonnie, konked out just as the park was closing and the real fun began, as she went from fully functional to 50 lb's of added weight for ol' Dad to lug.

I kid you not when I say that from the time I picked her up and started walking till the time it took to get back to our car, I must've walked a total of a mile and a half, as well as having stood in line holding her waiting for the shuttle for almost a half hour.

You laugh, but I was thankful for all the functional work that I do with my Crossfit training, otherwise that could have been a rough way to end a beautiful weekend.

Speaking of functional training, one of our favorite exercise to curse is the Turkish Get-up, being demonstrated beautifully in the picture by Ceila Perez, my very own mother in law.

It's a tough one, as it requires you to go from a prone position on the floor to a standing position and back down again, all the time holding a heavy weight straight above your head.

As with all these workouts...it's harder, (but also more rewarding) than it looks.

Live With Passion,

Roy
 

Today's Workout: "BARBARA"

5 Rounds, each one timed, 3 minutes rest between rounds.

20 Pullups
30 Pushups
40 Situps
50 Air Squats

STRAIGHTEN UP

Thursday, January 29, 2009

New clients often ask me what they can do to change their appearance as quickly as possible, and without hesitation I will tell them "stand up straight".
 

Nothing can change your appearance faster than standing up straight, and the beauty of it is, it's free!

Sitting on our duffs hunched over our computers and cell phones all day, combined with a lack of intense exercise and stretching is leading to not only lots of unattractive physiques out there, but also a lot of chronic health issues regarding the neck and back as well, not to mention impaired circulation and digestion issues.

Stephanie, pictured above, was nice (and brave) enough to let me photograph her standing naturally and then have her straighten up to show the startling difference.

We're going to fix her posture issues over the coming months, and I guarantee you she'll not only look more attractive because of it but will be more successful in life because of the vibrant energy and confidence that comes with great posture.

Live Life Straight Up and With Passion,

Roy

Workout Of The Day: "GOLIATH"

With a partner, perform the following for time:

200 kettlebell Thrusters (16kg-men, 8kg-women)

200 Deadlifts (135lbs -men, 75lbs-women)

Wheel Of Fortune

Tuesday, February 03, 2009

We all want great abs to the extent that nothing is out of the question in our quest to attain them, from gimmicks, to pills and surgery, we all want that coveted six pack.

And of all the cheezy gimmicks that have ever come down the pike to help accomplish that goal, I always thought that little wheel they advertised for working your abs was the worst one of all... even worse than the "Thighmaster".

V-Money showing us how he rolls!

To me, it was almost an insult to my intelligence to suggest that rolling back and forth on the floor with a small tire on a handle would be of any benefit at all.

Boy, was I wrong.

I first tried one of these little suckers about 5 years ago and only got about 1/2 way out before I realized I had grossly underestimated how challenging this "simple" exercise actually was.

I mean, all you do is get on your knees and then attempt to roll the wheel until your arms are fully extended in front of you, then return to your original position and repeat.

The key word here being "attempt"!

I think I did a total of about 10 reps that day, yet my abs were so sore for the next 5 days that it hurt to touch the hair on my tummy.

Now-a-days, "wheelies", as I like to call them, are a staple of my training regimen, and I'll usually do 50 total as part of a workout.

The wheel will strengthen ALL of your abs, lower back, upper back, shoulders, chest, forearms, triceps and wrists at one time, so for me, that classifies this little gem as a wonder tool.

You can still find them at sporting goods places, or if you're lucky you may spot an oldie-but-a-goody like I did at a yard sale, where I snatched up a 1950's model that rolls like a dream for 50 cents!

Words of wisdom...start slow ; )

Live With Passion,

Roy

Workout Of The Day:

"Head Trash"

30 Muscle Ups For Time or...
120 Pullups
120 Dips

Mom & Daughter Crushing It In The Gym

Thursday, February 19, 2009

When I started working as a Personal Trainer years ago the workouts were just that...personal and one-on-one...
the whole idea being one trainer working with just one client.

While Personal Training is still alive and kicking, there has definitely been an evolution over the past few years with folks discovering the benefits that come with group training, those being camaraderie, competition and lots of energy.

There’s also another very interesting and unique element that can only be found in group training, and that is what is called “the collective experience”.

Collective experience means that not only are you learning what the trainer is telling you, but you are gathering a wealth of knowledge by training side by side with people of all different athletic abilities and levels of experience.

It’s one thing to have a trainer tell you what and how to exercise, but it’s a whole different ballgame when you’re right in the middle of an intense workout with 6 or 7 other people and you're seeing how their responding, adapting, adjusting, and attacking the workout, because that gives you points of reference and markers for what you could, and/or should, be doing.

Bottom line: your abilities will grow at a faster rate because you are able to draw from the wisdom and experience of several people at one time versus just one.

Here’s a little video from the Crossfit files showing a Mom and daughter team attacking a workout together. Notice how every exercise is a “big” movement...no wimpy arm curls or inner thigh movements here.

Lastly, give some props to the Mom; it took me a couple minutes to actually figure out which one she was...that’s how good she looks!

Live With Passion,

Roy

Click here to download the video

Workout Of The Day

 Run 1 mile
5 Deadlifts – 285 lbs men; 195 lbs women
Run 1,200m
10 Deadlifts – 265 lbs; 175 lbs women
Run 800m
15 Deadlifts – 245 lbs men; 155 lbs women
Run 400m
20 Deadlifts – 225 lbs men; 135 lbs women

You're Gonna Get Wet

Wednesday, March 04, 2009

I always love when a new client starts our program and warns me beforehand,"Now don't be disappointed, but I never sweat when I workout".

I just nod and smile, knowing full and well that at some point in the next 3 to 15 minutes, this newbie's workout will leave them feeling like they just went through a car wash with the top down.

That's the beauty of the Crossfit style of training; the high intensity workouts rev up your metabolism to the nth degree, increases your circulation, puts you into oxygen debt and basically just challenges your body in ways you never imagined.

Oh yeah...and all that makes you sweat...A LOT!

Live With Passion,

Roy

 Post Workout Sweat Angel

Workout Of The Day

"Lung Implosion"

For Time:

Deadlift - Burpee Ladders
Deadlifts (bodyweight) 10-1 / Burpees 1-10
Start with 10 deadlifts, immediately followed by 1 burpee
then do 9 deadlift followed by 2 burpees,
8 deadlift, 3 burpees, etc finishing with 1 deadlift and 10 burpees

I Feel The Need For Speed

Tuesday, April 21, 2009

One of the components of CrossFit training is to increase ones speed.

Good speed has a million applications in the world of sports; tennis, volleyball, basketball, football...the list goes on.

In day to day life, the need for speed may not seem so obvious, but as I've written about many times before, in a life saving situation, speed could become the determiing factor between life and death.

That's why the military, police, fireman and professional athletes are turning to CrossFit in droves, because in many situations their level of conditioning can mean the difference between life and death.

If you're a first responder and are looking to get into top condition, come try us out...I guarantee you it'll be the best workout of your life.

Also, because I respect the fact that you put your life on the line on a daily basis, I'd like to show my appreciation by offering our training at half off our normal cost.

Enjoy this little video, it's just one of the tools we use to increase speed.

Live With Passion.

Roy
 

Workout Of The Day

"MURPH" For Time: Run 1 Mile 100 Pullups 200 Pushups 300 Air Squats Run Another Mile Do everything in order, completing each exercise before moving on to the next.

Going Inverted

Wednesday, May 27, 2009

The lost art of Hand-Balancing dates back to muscle beach in Venice, California.

In fact, Jack LaLanne (2nd from top in photo below) was a major presence in this hand-balancing culture.

I believe that everyone should incorporate this fantastic form of physical training into warm-ups and practice! At your next workout, try a few hand-stand progressions...
 

When teaching beginners, we follow a series of progressions as follows:
 

1. Determine a level of upperbody strength by holding a handstand with knees on box.

2. First attempt a HEADstand starting from one of three positions; pike-up, frog-stand or kick-up) into a tri-pod position... progress to a HANDstand in the same fashion. Hands spread open shoulder width, knees locked, legs together, toes pointed.

3. Move away from the wall and practice the same exercise "free" with a spotter... gradually reduce
their assistance until you are holding a perfect HANDSTAND!

Like anything else this will take practice, but the investment is well worth it ; )

Live With Passion,

Roy
 

Workout Of The Day
"Ralphy Boy"
Three Rounds For Time
1/4 Mile Run
21 Overhead Squats
21 24 Inch Box Jumps
21 !Pood KB Swings
1/4 Mile Run
15 Overhead Squats
15 24 Inch Box Jumps
15 !Pood KB Swings
1/4 Mile Run
9 Overhead Squats
9 24 Inch Box Jumps
9 !Pood KB Swings

How To Lose Weight On A CRUISE!

Tuesday, June 16, 2009

Of all the traits that can help to make you successful at changing your body (or anything else for that matter), I'd have to say that consistency of action is the main key. Intensity is very important also, because without those big efforts, your body won't have any reason to change.

But those big efforts have to come consistently, because then over time they become habits, and the quality of your habits will determine the quality of your life.

Consider this quote from Aristotle, "We are what we repeatedly do. Excellence, then, is not an act, but a habit."

And as much as I love talking about these concepts, what really puts a smile on my face is when a client actually begins to live them. Such is the case with Lisa, my client pictured in the photo below. She just returned from a 2 week European cruise and actually lost 2 1/2 pounds. What's mind-boggling is that the average person will gain 7+ pounds during a one week cruise!

At CrossFit Body Construction, that's what our world class coaching does for a person; teaches them how to enjoy life and still make eating right and exercise a part of their lifestyle.

That's food for thought ; )

Live With Passion,

Roy

  
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Workout Of The Day / " Oh, Oh!"

Three rounds For Time:  
30 Thrusters (75-M / 55-W)    
30 KB Swings
30 Burpees
1/2 Mile Run 

What's In A Name?

Wednesday, August 12, 2009

As you know, when I post my blog / newsletter, I always include the Workout of the day, also known as the WOD, and often times, I abbreviate the names of the exercises to save a little space. Well, it seems a lot of people out there are following our WOD"s and recently many have written about one exercise in particular, asking "what the heck is the SDHP?

SDHP stands for the Sumo Deadlift High Pull. Think of lifting a heavy barbell from a starting deadlift position in a wide stance, toes out (like a Sumo wrestler), then explode upward ending in an upright row. Return the weight to the waist and repeat for reps.

Some other acronyms and funky terms that I might as well shed some light on include:

BPB - Bulgarian Power Bag - a homemade piece of equipment used for many different types of exercises.
MB - Medicine Ball
Thrusters - Starting from a full squat position holding a barbell or dumbbells at chest level, stand rapidly and press the weight overhead.
Push Press - Same as a standing barbell press, but dipping slightly and then driving with legs to handle more weight
Wall Ball - Hold a MB , squat down deep, then stand up quick, throwing the ball 10 feet into the air, catching it and repeating.
Burpee - From an upright position, place hands on floor, kick legs straight out, do a pushup, pull legs back in, stand up and jump; repeat for reps.
Benchmark Workout - a workout that will repeated every few weeks to track your times and gauge improvement

All good stuff; fun, interesting, diverse and amazingly challenging.

What are some of your favorite exercises? What are some of your LEAST favorites? Post your replies to the comments section and lets see what we have in common ; )

Live With Passion,

Roy

PS  My big nutrition seminar is Saturday Aug 22nd, 10am to noon. I'll be blowing the lid off of the diet industry as well as giving TONS of info on how to get shredded, lean and healthy for life. I'll have the online sign-up sheet and info up in a day or so...stay tuned!


       My little 6am Superstar, Deb, showing impeccable form on the top end of her SDHP!

Workout Of The Day
"Over Easy"
Warmup - Max deadlift for 1 rep (work your way up slowly)
Then...
Three Rounds of 21-9-21 For Time:
!6kg Thrusters
Burpees
Pull-ups

Paleo Recipe
"Cantaloupe Stuffed with Blackberries and Pecans"
1 half cantaloupe
½ cup blackberries
¼ cup chopped pecans
1 tablespoon honey
Mint or Spearmint leaves

Cut cantaloupe in half (serrated) and scoop out seeds. Fill cavity with blackberries and pecans. Spoon honey over top. Garnish with mint or spearmint leaves.

Quote Of The Day
"Procrastination is a byproduct of failure."