Hear what UK journalist Bryan Appleyard has to say about eating paleo. Contrary to what the host says, it does contain carbs!
http://www.youtube.com/watch?v=w-r0qys89io
Saturday, March 28, 2009
A Nice Day to Run
John and Charles at the Big Apple Run last week. No specific training. Just TPG and coffee.
ME Workout for the Week Ending 04.04.09
deadlift 5-5-5-5-5
high box jump or maximum vertical leap 3-3-3-3-3
Perform 5 repetitions of deadlift followed by 3 jumps. Rest at least 2:00 and repeat the sequence 4 more times, resting after each superset.
http://www.youtube.com/watch?v=Syt7A23YnpA
high box jump or maximum vertical leap 3-3-3-3-3
Perform 5 repetitions of deadlift followed by 3 jumps. Rest at least 2:00 and repeat the sequence 4 more times, resting after each superset.
http://www.youtube.com/watch?v=Syt7A23YnpA
Friday, March 27, 2009
03.26.09
5 rounds for time (Rx is 135lbs)
deadlift X 5
hang power clean X 7
push-jerk X 9
double unders X 25
deadlift X 5
hang power clean X 7
push-jerk X 9
double unders X 25
Thursday, March 26, 2009
Saturday, March 21, 2009
ME Workout for the WE 03.28.09
barbell thrusters 5-5-5-5-5
http://www.youtube.com/watch?v=nCl-Lft8LSQ
weighted pull-ups 3-3-3-3-3
If your maximum number of pull-ups is less than 10, perform 5 sets of 50% of your maximum repetitions for one set. For example, if you can perform 8 pull-ups, do 5 sets of 4 reps.
If you don't have a pull-up yet, do 5 sets of 3 repetitions of a jumping pull-up with a SLOW descent. In other words, jump up to the flexed position over the bar and descend as slowly as possible. Do two more reps of this. That is one set.
ME procedures are found with the links to the right.
http://www.youtube.com/watch?v=nCl-Lft8LSQ
weighted pull-ups 3-3-3-3-3
If your maximum number of pull-ups is less than 10, perform 5 sets of 50% of your maximum repetitions for one set. For example, if you can perform 8 pull-ups, do 5 sets of 4 reps.
If you don't have a pull-up yet, do 5 sets of 3 repetitions of a jumping pull-up with a SLOW descent. In other words, jump up to the flexed position over the bar and descend as slowly as possible. Do two more reps of this. That is one set.
ME procedures are found with the links to the right.
Two New Offerings
I published two new pages for the blog which may be found on the right hand side of this page. You may have to scroll down a bit. They are entitled Nutrition and The Health and Fitness Primer, respectively. Feel free to use the information and share it. As always, no command and control. It's always your decision. Simply two new offerings.
Friday, March 20, 2009
Running and Ramblings
I count myself extremely blessed to have the opportunity to coach everyone who moves at The Proving Ground. Watching people throw themselves, mind and body, into the movements of the evening is sheer joy. Last night was particularly inspiring for me.
In a moment of observation, the stark contrast between what was going on in the small room at the Southside YMCA and what passes for physical fitness in 95% of the gyms and health clubs out there was never more apparent. There was crawling, pulling, swinging heavy weight, walking, encouraging, smiling, grimacing, resting and cajoling. It seemed as though everyone was fully present mentally as well as physically. It was dynamic and community driven. No counting. No screaming on a microphone. No unnatural command and control. Just hard, fun work and play.
This really hit me when I stepped outside the room we use into the main portion of the building. What I found was a quiet metronome of assembly line fitness with very little movement at all. In fact, the devices being used were designed to limit movement as much as possible. What's worse, there was no heart or sense of community to be found. It really made be appreciate what our group does and how we do it.
On a related note, physical educator and researcher Frank Forencich's organization Exuberant Animal promotes many of the same ideals which shape the research and practice of The Proving Ground. His concept of natural, play based fitness is intriguing as is his mantra of getting people to "fall in love with movement." Check it out at http://www.exuberantanimal.com/index.php.
I plan to run the Big Apple run tomorrow. It is hosted by the Louisiana Resource Center for Educators. This terrific organization works tirelessly to help teachers and teachers-in-training all over the state. The weather should be beautiful. Here's the link in case you would like to see what kind of 5K time you have: http://www.lrce.org/big_apple_run.html.
Have a fantastic weekend.
In a moment of observation, the stark contrast between what was going on in the small room at the Southside YMCA and what passes for physical fitness in 95% of the gyms and health clubs out there was never more apparent. There was crawling, pulling, swinging heavy weight, walking, encouraging, smiling, grimacing, resting and cajoling. It seemed as though everyone was fully present mentally as well as physically. It was dynamic and community driven. No counting. No screaming on a microphone. No unnatural command and control. Just hard, fun work and play.
This really hit me when I stepped outside the room we use into the main portion of the building. What I found was a quiet metronome of assembly line fitness with very little movement at all. In fact, the devices being used were designed to limit movement as much as possible. What's worse, there was no heart or sense of community to be found. It really made be appreciate what our group does and how we do it.
On a related note, physical educator and researcher Frank Forencich's organization Exuberant Animal promotes many of the same ideals which shape the research and practice of The Proving Ground. His concept of natural, play based fitness is intriguing as is his mantra of getting people to "fall in love with movement." Check it out at http://www.exuberantanimal.com/index.php.
I plan to run the Big Apple run tomorrow. It is hosted by the Louisiana Resource Center for Educators. This terrific organization works tirelessly to help teachers and teachers-in-training all over the state. The weather should be beautiful. Here's the link in case you would like to see what kind of 5K time you have: http://www.lrce.org/big_apple_run.html.
Have a fantastic weekend.
03.19.09
for time
21-18-15-12-9-6-3 repitions of...
55lb dumbbell swings
pull-ups
**1 lap bear crawl after every set of pull-ups.
Jennifer, Danielle, Peggy, Joey, Dawn, Stephen (alternate workout), Chris, Hatchet, Dwayne, Jason, Kyle, John, Emile, Garrett, Joe, Cory, Brady
21-18-15-12-9-6-3 repitions of...
55lb dumbbell swings
pull-ups
**1 lap bear crawl after every set of pull-ups.
Jennifer, Danielle, Peggy, Joey, Dawn, Stephen (alternate workout), Chris, Hatchet, Dwayne, Jason, Kyle, John, Emile, Garrett, Joe, Cory, Brady
Thursday, March 19, 2009
03.17.09
for time
115lb hang squat clean and jerk 10-9-8-7-6-5-4-3-2-1
burpee 1-2-3-4-5-6-7-8-9-10
First round looks like 10 c & Js, 1 burpee.
115lb hang squat clean and jerk 10-9-8-7-6-5-4-3-2-1
burpee 1-2-3-4-5-6-7-8-9-10
First round looks like 10 c & Js, 1 burpee.
Sunday, March 15, 2009
MovNat in Men's Health
Here is a link to an article about MovNat. This relates to a post I had a week or two ago about the resurgence of Georges Hebert's Methode Naturelle. MovNat is Erwan Le Corre's version.
http://www.menshealth.com/cda/article.do?site=MensHealth&channel=fitness&category=motivation&conitem=7d7caa4e23adf110VgnVCM10000013281eac____&page=1
Some of my favorite quotes from the piece:
"The specialization we enjoy today, be it as a marathoner or a tennis player -- even a triathlete -- is a luxury of modern society." E. Paul Zehr, Ph.D
"You never see your dog running nonstop around and around in a circle for an hour," he points out. "If he did, you'd think there was something wrong with him. Instead, he'll chase something, roll around, sprint, rest, mix things up. Animal play has a purpose, and it's not hard to surmise that human play should as well." E. Paul Zehr, Ph.D
http://www.menshealth.com/cda/article.do?site=MensHealth&channel=fitness&category=motivation&conitem=7d7caa4e23adf110VgnVCM10000013281eac____&page=1
Some of my favorite quotes from the piece:
"The specialization we enjoy today, be it as a marathoner or a tennis player -- even a triathlete -- is a luxury of modern society." E. Paul Zehr, Ph.D
"You never see your dog running nonstop around and around in a circle for an hour," he points out. "If he did, you'd think there was something wrong with him. Instead, he'll chase something, roll around, sprint, rest, mix things up. Animal play has a purpose, and it's not hard to surmise that human play should as well." E. Paul Zehr, Ph.D
Saturday, March 14, 2009
ME Workout for the WE 03.21.09
back squat 3-3-3-3-3
http://www.youtube.com/watch?v=kawBY5p29fQ
http://www.youtube.com/watch?v=yha2XAc2qu8
overhead press 3-3-3-3-3
http://www.youtube.com/watch?v=SAXPJ3PfdyY&feature=related
http://www.youtube.com/watch?v=kawBY5p29fQ
http://www.youtube.com/watch?v=yha2XAc2qu8
overhead press 3-3-3-3-3
http://www.youtube.com/watch?v=SAXPJ3PfdyY&feature=related
Friday, March 13, 2009
03.13.09
maximum rounds in 20:00
run 400 meters
15 pull-ups
30 squats
John, Peggy, Joey, Melinda, Ronnie, Chris, Kyle, Jennifer, Danielle, Dwayne, Jason
run 400 meters
15 pull-ups
30 squats
John, Peggy, Joey, Melinda, Ronnie, Chris, Kyle, Jennifer, Danielle, Dwayne, Jason
Thursday, March 12, 2009
03.11.09
225 lb deadlift 20-15-10-5
push-up 50-40-30-20
sit-up 60-50-40-30
The first round looks like 20 reps deadlift, 50 reps push-ups, 60 reps sit-ups.
Kyle, Stephen, Chris, Garrett, Cory, Jason, Jordan, Joey, Jean, Brad, Emile
push-up 50-40-30-20
sit-up 60-50-40-30
The first round looks like 20 reps deadlift, 50 reps push-ups, 60 reps sit-ups.
Kyle, Stephen, Chris, Garrett, Cory, Jason, Jordan, Joey, Jean, Brad, Emile
03.10.09
For Time
run 400 meters
25 double unders
25 handstand push-ups
run 400 meters
25 double unders
25 handstand push-ups
run 400 meters
run 400 meters
25 double unders
25 handstand push-ups
run 400 meters
25 double unders
25 handstand push-ups
run 400 meters
Monday, March 09, 2009
03.06.09
for time
50 reps of 95lb barbell thrusters
50 reps of 95lb sumo deadlift high pulls
50 reps of burpees
50 reps of 95lb barbell thrusters
50 reps of 95lb sumo deadlift high pulls
50 reps of burpees
Thursday, March 05, 2009
03.04.09
5 rounds for time
run 300 meters
bear crawl X 2 laps (aprox 45 meters)
15 pull-ups
5 broad jumps
Jean, Becky, Joey, Chris, Jordan, Kyle, Brad, Cory
run 300 meters
bear crawl X 2 laps (aprox 45 meters)
15 pull-ups
5 broad jumps
Jean, Becky, Joey, Chris, Jordan, Kyle, Brad, Cory
Sunday, March 01, 2009
"Être fort pour être utile"--"Being strong to be useful."
Georges Hébert
http://en.wikipedia.org/wiki/Georges_H%C3%A9bert
If you subscribe to our rationale and practice of physical conditioning, you are a walking promotion for the resurgence of real physical culture.
An interesting video
http://www.youtube.com/watch?v=SKGF-ErsJiI
http://en.wikipedia.org/wiki/Georges_H%C3%A9bert
If you subscribe to our rationale and practice of physical conditioning, you are a walking promotion for the resurgence of real physical culture.
An interesting video
http://www.youtube.com/watch?v=SKGF-ErsJiI
ME Workout for the Week Ending 03.07.09
deadlift 3-2-2-1-1
Then...
glute ham sit-ups 3 X 10 (perform sit-ups on the decline bench if you aren't comfortable with the glute ham variety)
back extensions or glute ham raises 3 X 10
glute ham sit-up video
http://www.youtube.com/watch?v=NRWDQCcjeQk
glute ham raise video (the basics are on the first part of the video)
http://www.youtube.com/watch?v=qWSBG37f328
For those of you new to the ME workout, take a look at the ME Workout link on the right side of this page.
Then...
glute ham sit-ups 3 X 10 (perform sit-ups on the decline bench if you aren't comfortable with the glute ham variety)
back extensions or glute ham raises 3 X 10
glute ham sit-up video
http://www.youtube.com/watch?v=NRWDQCcjeQk
glute ham raise video (the basics are on the first part of the video)
http://www.youtube.com/watch?v=qWSBG37f328
For those of you new to the ME workout, take a look at the ME Workout link on the right side of this page.
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