Trinta Um Tabata

31/12/11
Pre:
Bamboo pass through 15
Pose Drill 2 series
10 Burpees
Side Plank with knee to elbow 12 each side
Hollow Rocks 2 sets 10 reps
5 Candlesticks

WOD
Tabata Double Unders 20/10 x8
Rest 2 min.
Max Double Unders (single attempt)
20 min. Practice on Rings

Post:
Static stretch

Matt B:
20-20-20-23-23-23-23-23
101

For some awesome exercises on rings check out Carl Paoli's GWOD
See you next year!!

Barbara

30/12/11
Barbara is a Crossfit benchmark workout.
Pre:
1L Hops (forward/sideways)
Skaters 20 reps
SL Cone touch (Stiff leg deadlift)
Shoulder Mobility
L-Sit Progression (1L Raises Std.)
Active Soleus/Gastroc. Stretch

WOD: Barbara
5 Rounds for time of...
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats
Rest 3 minutes in between rounds

Post:
Pick 8 Static Stretches:
Under 30 years old: hold for 30 seconds each
Over 30 years old: hold for 45 seconds each
Foam Roll 10 Min. tight areas
Ice Massage 5 min. shady areas

Matt B. 33:05 with rest (Sit-ups Abmat unanchored arms crossed)

Stayed pumped for an hour after completion....Barb is a beast

Muscle Beach Rio 2011

Finish the year strong everyone...this workout made my day

Pre:
Bike 1 mile to muscle beach
False Grip work
Shoulder Mobility
Lunges
Light DB Cleans
Light DB Push Press
Iso DB Holds (Scaption)
Hanging Kip Practice
Duck Walk 30 sec.

WOD:
For Weight...(rest between sets, no rush try not to rest more than 120 sec.)
3-3-3-3 Squat Clean (Full)

For Time:
100 Sumo Deadlift High Pulls w/ Olympic Bar (45lbs I think)
30 Push Press @95lbs
100 Sumo Deadlift High Pulls w/ Olympic Bar

Post: Stretch-Foam Roll-Ice

Matt B.
165lbs-175lbs-185lbs-190lbs
6:55 ( all SDHP unbroken)

Post comments, times, complaints or questions!

Finish For ME

27/12

Pre:
Bike ride to workout area 15 minutes.
Shoulder Prep 2 min.
Core Prep 2 min.
Hip/Knee Prep 2 min.

Workout:
Buy in-For time: 25 reps of 2 for 1 Wallballs (10ft. target 20 lbs. ball)
Rest 1 min. or get ready...
15 min. As many rounds as possible of
7 Chest To Bar Pull-ups
20 Jumping Lunges

Post: 

Static Stretch

Ice Massage problem areas 5 minutes

Matt B: 25 2 for 1 Wallballs-1:30
AMRAP Got Rained Out :(

Death by Handstand Push-Up

Pre:
L-Hang Progression
Active Stretch: Shoulder/ Hip
Hollow Body:10 3 sec. Holds
Air Squat and Punch-20 reps
Plank w/ Hip Extension-20 reps

WOD
With a running clock perform 1 Handstand Push-Up in the first min. 2 Handstand Push-Ups in the second min. 3 Handstand Push-Ups in the third min.......until you cannot perform the required number of reps for that minute.

Post Workout:
Foam Roll/ Static Stretch

Matt. B: 9 Rounds/Minutes and 5 HSPU=50 total HSPUs
 HSPU =Feet against wall/ Nose touch to the floor

6 pack from Santa

25/12/11
Feliz Natal/ Merry X-Mas...Since a lot of gyms will be closed today you can perform this workout in house!!

Pre:
Drink extra water:()
Burgener Warm-Up (PVC)
Skill Transfer (PVC)
Walk-Outs (5 w/ hands then 5 w/legs)
Shoulder Mobilty (15 PVC pass through 15 Sots press)
Ankle Mobility (Duck Walk)

WOD:
For Time:
Complete 100 Medicine Ball Cleans @20lbs
while performing 5 Burpees every minute on the minute.

After this task 100 Abmat Sit-Ups (hands secured on arms/feet unanchored)

Post: Stretch/Foam Roll

Matt B: 12:35

Post times or questions!!

Iso-Sexta

23/12/11

Pre:
Mobility-Dynamic Stretch 10 min.

Workout:
Execute the following for a total 2 min. each:
Handstand Progression
Hollow Rock/Hollow Body
Hold Chin Over Bar
Bridge Up (on hands and feet)
L-Sit Progression

Post:
Static Stretch

Meta-Quinta

22/12/11

Prep:
Bike to track
Hopping Side Lunges-12-20 reps
3 Pose Drills: (pose fall pull w/ jump rope)
10 Standing Hollow Bodys (shoulder core prep)
Duck Walk 30 seconds

Task:
5 Rounds for Time
200m Run
35 Double Unders

Post Wod:
Static Stretch
Ankle Mobility

Matt B: 7:49

Subs-
Beginner:
200m Run
40 Jumping Jacks

Intermediate:
200m Run
22 Tuck Jumps or Butt Kicks

Today is the first day of summer in Rio !!

Hangcleanin Out

21/12/11
Pre:
Shoulder Mobility
Hip Mobility
L-Sit progression
2 sets 10 reps Toes To Bar (strict as possible)
5 Negative Bar Muscle-Ups (slow) w/ min. break between reps
5 Candlesticks

Workout:
Weighted Pull-Up
2-2-2-2 (60-120 sec. rest in between)
25kg-30kg-30kg-30kg

3 Rounds For Time:
7 Straight Leg Deadlifts @135
7 Hang Power Cleans @135
1600m Bike (used recumbent bike)

Post:
Static stretch

Matt. B 12:59

Reminders:
powerful hip extension and fast elbows on clean
lock down the hollow body position on pull-ups
don't let back round on deadlift

Bottom to Bottom

Tuesday 20/12/11

Pre Workout:
10 min. Bike to the track (lagoa)
Runner's Stretch 10 each leg
Bent Over Straight Leg Kicks-sideways/backwards 10-10-10 each leg
Standing Straight Leg Kicks-sideways/forward/rotational 10-10-10 each leg
3 sets  of your choice Pose Drills (leaning slightly, hands on wall, trunk locked, pull ankle to butt using only hamstring, focus on pull only and let gravity return foot)
3 reps Candlesticks
Shoulder position practice (active shoulders)
2 sets Butterfly Kip practice
1 set Handstand practice

Workout:
Tabata Bottom To Bottom Squats:
20 seconds on 10 seconds rest 8 rounds
Run 1 Mile (start clock after last squat)

Matt B.  18-18-18-15-13-13-11-11
7:40 mile

Post wod:
Static stretch

First time attempt for me.  I have done tabata squats but not tabata bottom to bottom.  The movement starts from the bottom of a squat to hip extention and then return to bottom position as fast as possible.  During the rest interval you sit in the bottom position (Brutal).  Ideally you want to keep your number the same during tabata rounds.  Next time I will shoot for 15 each 20 sec. interval.  This will yield a total of 120 reps instead of 117 reps(today) creating a higher more efficient work output.
The mile run after was tough.  Those squats created a whole new stimulus to an already dreaded task.  Hopefully, the adaptation from today will benefit my next 1600m run.  Out of the gate I felt like I was in slow motion but after 600m I could feel my legs coming back.   All in all a great workout and totally worth adding to your arsenal.

Monster Monday

This one felt good!!

Pre Workout:
Stability ball combo 12 reps (stomach on sb, rear delt row-external rotation-press 3 moves)
Floor Bridge 12 Reps
Floor Kips 12 Reps ( kick feet up in air then open hips before feet land)
Sit-ups 12 Reps
Air Squat 12 Reps
Hanging knees to chest 12 reps
Hand Walkouts 6 reps

Workout:
Every minute on the minute perform 4 Squat Thrusters for 15 minutes.

Matt B. 115lbs

Post Workout:
Hip Complex stretch
Shoulder Complex stretch


I wanted to practice thrusters keeping the movements fast and explosive.  Pick a safe weight and warm up properly.  Before attempting thrusters you need a good front squat and press/push press  A thruster is a barbell front squat flowing into a overhead press.  It is important to violently open the hip (extension) before you press.  It is required in cross-fit that you break parallel on all squats (hips below knee in the bottom position).  Thrusters can be performed with dumbbells as a regression.

Hit me with feedback or questions!!

Sabado Bonito!!

Preworkout:
Burgener Warm-up
10 95lbs front squats
5 95lb thrusters
5 95lb sh press
5 95lb push press
5 95lb push jerk

WOD
3 rds for time
15 18kg lt. arm db swing
20 sit-ups (arms allowed frog leg)
15 18kg rt. arm db swing
20 air squats

Post wod:
-swim in ocean and stretch

Matt B.-5:54

Practice New Skills

Friday:
Pre Workout:
Shoulder/Hip/Elbow prep

Workout:
20min. of practicing a skill that is new or a challenge for you
I picked bar muscle-up
after this....
AMRAP (as many reps as possible) in 15 minutes

10 Supine knees to elbows (maintain hollow position)
20 30 inch box jumps
30 Double unders

Matt B: 6 rounds and 9 knees to elbows
double unders were unbroken except for first round

post workout: stretch and foam roll

Try to keep feet straight on box jump.  Don't pike on the double under, save abs for knees to elbows.
Have a sweet weekend!!

Em Casa

Rain out today so I did this one in house.  Yesterday was a 20 min. AMRAP with weighlifting and gymnastics but still had my heart and lungs working.  Today I wanted the workout a little shorter with some speed and power movements.
Warm-up
L-sit progression 3x12
M.B Clean 2x 10
PVC passthrough 2x12
Standing Leg Kick 2x12

Workout
3 Rounds for time:
20 Burpees
20 Inverted Burpees

12:39

Stretch and foam roll.

Worked on explosive kip for reg burpee.  Inverted burpee is a kip or sit-up to the bottom of a squat then kick up to a handstand.  I like the inverted burpee a lot.  This is the second time I have tried it.  Make sure you utilize the hollow position in this workout, especially for handstand work.  Inverted burpees require strong shoulders and stable midline, message for subs.

Dippin Hard

Today's workout:

5 min. dynamic prep and mobility
5 min. practice handstand
5 min. practiced snatch

20 minutes of as many rounds as possible:
7 Overhead Squats @75lbs
12 Sumo Deadlift High Pulls @75lbs
15 Ring Dips

Post workout:
Stretch and Foam Roll

Matt B. 6 Rounds + 7 Ovhd. Sq. 12 SDHP and 2 RDips
Dips got me :*

Rookie recommendation:
20 Min.
7 DB Squats @30lbs Men/ 15lbs Women
12 Back Extensions
15 Bench Dips

Intermediate Recommendation:
7 Front Squats @95 lbs Men/ 65lbs Women
12 Sumo Deadlift High Pulls @45 lbs (Oly Bar)/ @ 25lbs bar Women
15 Regular Dips (Tower or Parallel Bars)

Overhead Squats demand flexible, active  shoulders and a strong stable midline (CORE). Master air squats then front squats before overhead squat.  You can practice with a broom stick or PVC pipe before attempting any weight (not even the bar).  The wider your hands are on the bar the less flexibility required.  When performing sumo deadlift high pulls remember that hips open (extend) before you shrug and pull.  Shin to Chin!!  Rings may be hard to come by so feel free to sub bar dips. Ring dips challenge core and joint stability and are the progression to bar dips.  Google these exercises or check them out on crossfit.com.  The crossfit journal is inexpensive and has great information on olympic lifts, gymnastics and technique.
Please send ?'s or comments if you have them.

The Start

I am going to start posting a workout of the day for people who are interested.  These will be workouts designed for me at my fitness level.  The workout should be scaled down to your fitness level or limitations, I can recommend subs or regressions if you desire.  My main focus in my training now is speed and power but I will not neglect strength and conditioning work.  I am on a mission to better my L-sit/L-hang and handstands.  Overall, I want to be awesome in everything but certain weaknesses need attention.  Please give questions, feedback and workout results!!

These workouts are designed for advanced fitness levels please modify if needed.  Do not let ego cause injury.  Perfect the basics; air squats, deadlifts, presses, etc. 

 Form > Everything else

13/12

Prep:

10 Hollow Rocks

3 Pose Drills-20 reps then run 25-50m;

15 Shoulder Circles forward and backward

15 Butt kicks

5-5 sec hold Runners stretch

Workout:

3 Rounds for time:

Run 100m

50 Push-ups

Run 100m

50 Sit-ups (Abmat with hands on shoulders)

Run 100m

50 Air Squats

Run 100m

50 Walking Lunges

Post workout:

Stretch and Foam roll

Matt B. Time: 23:53

I swear to never do another seated leg extension in my life.

As some may know I recently have box-jumped onto the the crossfit bandwagon.  I got certified a month ago and have been training using ONLY crossfit methods for 6 months.  As a guy who has been working out for almost 2 decades, I strongly urge everyone I know to buy the crossfit journal on the mainsite (www.crossfit.com) and transition yourself to a crossfit lifestyle.

Just to be clear crossfit is not just professional athletes, navy seals and olympic competitors, it is for everyone.  All workouts and exercises can be modified to a person's current situation.  To prevent information overload I will give you an overview of why I decided to stop the way I used to train and start crossfit.

Crossfit is about:

-Preparation for unknown and unknowable tasks.  Certain occupations like police officers, fire fighters and military personnel have to be ready for anything.  Situations may arise where people’s lives are at stake and the ability to tackle the task at hand could prevent disaster.  

-Improving life quality/fitness level.  Your fitness level is determined by how quickly you can move large loads long distances over a lifetime according to Greg Glassman (crossfit founder).  If an 80 year old man can do “Fran” as prescribed in less than ten minutes it is safe to say he will live until he is 100 if he keeps cross-fitting.  “Fran” is a crossfit benchmark workout (http://www.elementcrossfit.com/index.php/workouts/cf-benchmarks).  I highly recommend “Fran” to people who think they are “fit”. 

-Using functional movements:

Movements that mimic daily activity and are essential for joint integrity.

Start from core and end at extremities.  Exercises that promote big power output.  A squat and a deadlift are functional movements.  Safe and effective movements when executed properly.

-High intensity:

Your intensity level is going to be the factor that yields the most favorable results.  Intensity is defined as power which is  force x distance / time.  Different from what you may have heard crossfit is not about destroying yourself in a workout, but about giving all you got based on your physical and psychological limitations. This may lead to feeling exhausted and tired after but will create the most favorable adaptations to your body.  A crossfit trainer should help you learn and master the 9 basic movements of crossfit(http://crossfitwaco.com/blog2/wp-content/uploads/2009/10/9-Movements.pdf) before tackling extravagant exercises and/or gruelling workouts and don’t let your ego run the show.

-Efficacy and measurability:

This stuff works, look on the main website (www.crossfit.com) and see what people are saying.  They are always improving.  Every workout is measurable, the variables of time, weight, reps and movement standards are determined.  Knowing these factors will allow you to test yourself again and see where you are at and if your programming is yielding improvement.

-Attacking weaknesses:

 Crossfit prefers well rounded individuals as opposed to specialists.  Instead of being awesome in just one thing we want to be ok in everything.  Crossfit workouts punish specialists.  A specialist would be considered as someone who does one thing really well i.e sumo wrestler, marathon runner and the guy who squats 800 lbs. but can’t get up two flights of stairs.  
Crossfit workouts create well rounded athletes by training and practicing olympic weight lifting movements, gymnastic exercises and cardio-respiratory/vascular exercises.  The ways you mix and match these three modalities is infinite, also just training with one of these components is necessary.  The synergy of these combinations will allow you to hang out in phospholytic(explosive/fast/short), glycolitic(strong/steady/medium) and oxidative (medium-low output/slow/long) energy pathways improving aerobic and anaerobic capacity.   Not to mention benefical adaptations in the top 10 physical skills- power, speed, accuracy, coordination, strength, flexibility, agility, balance, endurance and stamina.  Some examples of these modalities: 

Cardio-vascular/resipiratory exercises:

Running, Cycling, Rowing, Swimming, Jumping rope

Gymnastic Exercises:

Pull-ups, push-ups, bw squats, muscle-ups, jumping, burpees, l-sits, sit-ups, handstands, front levers, pistols,toes to bar, lunges, ring rows.

Olympic Lifts:

Deadlift, Back-Front-Overhead Squats, Squat-Hang-Power Cleans, Shoulder-Push Presses, Clean and Jerk, Push Jerk, Power-Muscle-Squat Snatch, Weighted Pull-ups, Weighted Dips, Weighted Push-ups, Kettlebell Lifts, Medicine Ball Drills, Bench Press.

It is hard to give a brief overview of this phenomena.  I just want to let you know this is the real deal and I feel sad to know that I have missed out on this for so long.  This is the way to go from now on and I hope you will give it a shot or contact me with any questions.  I  didn’t even cover the foundational aspect of nutrition :(  I will be back soon with a new post but if you can’t wait I highly recommend and follow the material in this article http://library.crossfit.com/free/pdf/cfjissue21_May04.pdf and every other article in the crossfit journal.

Running and the Pose Method

Running has been a staple in my fitness routine for about 12 years now and is a skill I am always trying to improve.  I stumbled across a article in the crossfit journal about 2 months ago promoting the Pose Method.  It was developed by a Russian scientist named Nicholas Romanov in the 1970's.  The Pose Method supposedly enhances efficiency and performance in running, jumping and throwing (track and field), as well as in swimming, cycling, gymnastics, speed skating, cross-country skiing and many other athletic events. 
With prior education and research, I was under the assumption optimal running mechanics was a integration of stride length, arm speed, land w/heel, push w/ ball of foot, etc.  Romanov has simplified running to three easy actions; Pose-Fall-Pull.  That is it... I was very intrigued by the idea and found Romanov to be quite convincing.  So since change equals change, I have been attempting to run with the Pose Method and have been finding it difficult to unlearn my old running mechanics.  I feel like I am using less energy with the Pose but still have not yet mastered the technique.  
Attempting the Pose has given me a whole new outlook on running and makes me want to work on it more.  So what happened when I learned something new?  It made me excited and gave me a new outlook on an old fav making me want to run more.  Society today needs this type of stimulus.


Fit tip to get ripped:  Check out the Pose Method and the Cross Fit Journal and learn or unlearn something for a positive change.
www.crossfit.com
http://www.posetech.com/pose_method/pose-method-of-running-technique.html

Something for everyone

Exercise is essential for well-being and the experience of accomplishing your desires is priceless.  Exercise gives rejuvenation to your mind and body. It creates feelings of happiness and increases self-esteem.  Several people and clients that I have had the pleasure of knowing despise exercise, this I dont understand.  I am the exact opposite.
What creates your outlook on exercise?  Past experiences, genetics, cognitive development, etc...  In any case it is common sense that working out it is necessary for a better life.  How can you change your outlook on exercise?

 Here are some recommendations:

1.Change what you have been doing-Routine is the enemy in exercise, not only will the workout become boring but the body will adapt and burn less calories if you do the same thing.  Do something different, explore your options there are many.

2.Work with a friend or multiple friends-Having people around you can make exercise less of a chore and more of a social gathering.  In some cases, it may turn into a competition that will help you increase intensity and promote progression.  Group or buddy workouts will provide a support group and this is helpful for continuity and consistency in training.

3.Get a personal training session/go to a fitness class-Get some new ideas from a professional, you might learn a thing or two.

4.Get some essential tools-D-bells, jump-rope, kettle-bell, pull-up bar, stab. ball, med. ball, trx suspension trainer, HR monitor, i-pod, shoes, workout clothes (or clothes that are 1-3 sizes to small :)), resistance bands, foam roller (for aches and pains), yoga mat, pilates ring, etc.  Hey man, a carpenter needs tools!!Enough said.

5.Stop cryin-Is it really that bad??  It will be over soon, maybe if you just pretend you like what you are doing and act like you are having fun you actually will!  This applies to many things in life.

Fit tip to get ripped:  Use the 80/20 rule for nutrition.  For 80% of the week food and drink sources will be clean, healthy, UN-processed, natural, nutrient dense and portioned according to your goals.  20% of the week you are allowed something that isn't clean, healthy, etc (the good tasting bad stuff) portioned according to your goals :)