ROD 031010

ROD

Wednesday, 10Mar10

For time: 20 w / 10 sec / 30 sec rest

• Dynamic squats
• Reclines
• Single leg Jump rope
• Lateral lunges with an Overhead Press
• Box Jumps
• One arm push-up on knees   

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ROD 030910

ROD

Tuesday, 09Mar10

Kettlebell Strength and Core Conditioning

Complete for time: 

Challenge yourself in this routine by going:  As Fast As Possible  &  As Heavy As Possible
30 Kettlebell swings
30 Sit-ups (Full)
25 Kettlebell swings
25 Sit-ups
20 Kettlebell Swings
20 Sit-ups
15 Kettlebell Swings
15 Sit-ups
10 Kettlebell Swings
10 Sit-ups
5 Kettlebell Swings
5 Sit-ups

 Kettlebell swing   

  Sit-ups. Let’s do it !!!

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ROD 030810

ROD

Monday, 08Mar10

Day Class = 11:00am ROD

5 rounds of 40/20 on the 

• Jumping pull ups
• Dumbell push presses
• kettlebell clean/squat
• Mountain Climbers
• Rower

_____________________________________________

Strongman Monday Night         

6 rounds of 20 seocnds work/10 seconds rest at each station

Finish all 6 rounds before moving on.

Take 1 minute rest between each station

• Sandbag cleans / alt shoulders 
• Deadlifts w 155#
• Dbl Kettlebell swings
• Dbl KB Front Squats 
• 30 lb dumbell push press
• Tire Flip

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ROD 030710

ROD

Sunday, 07Mar10

R-E-S-T Day

 Results of yesterday’s workout;  Insanity Saturday

• Chris : 13:20
• Juan : 13:55
• Joe: 16:20
• Pauline: 17:04
• Tom: 18:26

These numbers in no way reflect who is better, but a PR (personal record). Our workouts and encouragement will make these numbers change so that future PR’s improve with continued participation in this program.

Here are a couple of interesting articles you should read.

“Aspirin: A Blockbuster Therapy for Breast Cancer Survivors?” by Dr. Bernadine Healy, US News and World Report.

“It’s Exercise in Disguise“ – CrossFit Kids at the Arnold, by Josh Jarman, The Columbus Dispatch.

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ROD 030610

ROD

Saturday, 06Mar10

Insanity Saturday

For time:
80 squats
40 Kettlebell swings
20 Double Kettlebell Bent Over Row
64 squats
32 Kettlebell swings
16 Double Kettlebell Bent Over Row
50 squats
24 Kettlebell swings
12 Double Kettlebell Bent Over Row
32 squats
16 Kettlebell swings
8 Double Kettlebell Bent Over Row
16 squats
6 Kettlebell swings
4 Double Kettlebell Bent Over Row

  The boy’s at play 

   Cudo’s Nick!!!  When Nick first came to us he could not jump a 12″ Box. He was very frustrated watching all the other boy’s jumping boxes which were higher than he could jump. This was less than 6 weeks ago. Nick is a motivated athlete and with a lot of work he now can jump a 28″ box with air to spare, as seen in the picture. We couldn’t be happier with Nick’s progress and the progress of all of the boy’s of this class.

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ROD 030510

ROD

Friday, 05Mar10

Fit Friday

It’s about your GPP and how Nxt Level Performance can get you there! 

The Low Down on GPP Training

GPP stands for General Physical Preparedness. In easy-to-understand terms GPP can be defined as a preparedness phase, in which work capacity is increased to meet the demands of the upcoming program. All training is based on increased work capacity at some point. The type of GPP an individual will perform should be dictated by what they are trying to achieve. In other words, GPP should serve a purpose. Performing regular aerobics does not qualify. GPP focuses on all general aspects of training. It can help improve your cardiovascular endurance, flexibility, strength, speed, agility, power, balance, stamina, coordination and accuracy.

GPP exercises should revolve around incorporating as many muscles groups as possible. Integrated movements require multiple muscle groups to act together which in turn places a greater demand on the cardiovascular system. In addition, it will serve to increase the efficiency of various movement patterns (an increase in coordination will lead to an increase in strength levels). 

Just like big, basic compound movements are almost always more beneficial than sissy isolation exercises, GPP exercises should involve as many muscle groups as possible. Therefore, the cardiovascular demand will be greater and the performance of more muscle groups will increase. Exercises such as squat thrusts, medicine ball throws and squat jumps are excellent examples.

If you haven’t been performing any GPP exercises in your workout program, keep in mind that these exercises do not need to be performed to the point of nausea. Instead, stick to an intensity that keeps your heart rate between 65-75% of max heart rate for 10 minutes. Over time, increase the intensity, not the duration. The goal is to build up to 85% of max heart rate for 10 minutes straight. Any time frame longer than 10 minutes might start to eat away your hard-earned muscle.

GPP training is an excellent way to accelerate recovery from a previous workout and induce fat loss. You can either perform your GPP exercises at the beginning or end of workout. If fat loss is one of your goals, perform the GPP training after your strength training assault. Perform GPP training on your “off” days to accelerate recovery.

Training Gloves (Revised)

We suggested that you purchase the Everlast Gel Gloves  on yesterdays ROD. However, Gel Gloves  are not made to hit  heavey bags or target mitts.  Gel Gloves are a alternative to wraps are to be used underneath boxing gloves.

If you are looking for a glove that will allow you to hit heavy bags, target mitts  and perform movements that require you to remove the gloves,  I suggest that you purchase MMA gloves like the pair shown below.

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ROD 030410

ROD

Thursday, 04Mar10

Tabata Boxing

A timed 1 min work / 15 sec rest / 1 min rest between each of the 2 rounds. The last 30 seconds of each exercise, the bag punchers, and only the bag punchers, will do a movement called out by the trainer.

• Resisted Bear Crawl to cone
• Punching Bag
• Half Burpees
• Thrusters
• Punching Bag
• Freestyle Mitt (Juan)
• Reverse elbow plank hold  
• Punching Bag
• Heavy KB Swing
• Band Snap Downs
• Punching Bag

Training Gloves

During the Tabata Boxing we supply the hand wear for the punching bags. These gloves, though they are good training gloves, are not ideal for “Tabata Boxing”. During Tabata Boxing, we do other movements which require free hand movement. We find that most members are uncomfortable taking the boxing gloves on and off in order to meet the demands of the exersises and most find this cumbersome and frustrating.

We suggest that you purchase the Everlast Gel Gloves (see pic below). They are reasonably priced at your local sports or department store. It is more sanitary and less cumbersome, allowing for a more fluid transition through the exercises which allows for a more enjoyable workout. Just hit on one of the gloves below to locate a store where you can purchase these gloves.

       or       for more padding

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ROD 030310

ROD

Wednesday, 03Mar10

Repeat of Tuesdays ROD … Enjoy

Perform each movement in each triplet for 20 seconds non-stop for three rounds.

Complete one triplet, rest for 1:30 and move on to the next triplet and do the same.

Go through each triplet at least 2x’s.

Triplet #1

• Kettlebell clean R
• Kettlebell clean L
• Mountain climbers

Triplet #2

• Kettlebell high pulls
• Kettlebell thrusters
• Forearm to plank push-up

Triplet #3

• Air squats
• Half burpees
• Star jumps  

During the last three months we have been training the boys baseball team with positive results. Here are some of the cast.

 Alex     Michael    Kevin

 Tom    Nick            Tom

These guys have come a long way, and I feel sorry for their opponents this baseball season.

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ROD 030210

ROD

Tuesday, 02Mar10

Tuesday Triplets

Perform each movement in each triplet for 20 seconds non-stop for three rounds.

Complete one triplet, rest for 1:30 and move on to the next triplet and do the same.

Go through each triplet at least 2x’s.

Triplet #1

• Kettlebell clean R
• Kettlebell clean L
• Mountain climbers

Triplet #2

• Kettlebell high pulls
• Kettlebell thrusters
• Forearm to plank push-up

Triplet #3

• Air squats
• Half burpees
• Star jumps  

The Nxt Level Performance dietary suggestion is as follows:
 

Protein should be lean and varied and account for about 30% of your total caloric load.
Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load.
Fat should be predominantly monounsaturated and account for about 30% of your total caloric load.
Calories should be set at between .7 and 1.0 grams of protein per pound of lean body mass depending on your activity level. The .7 figure is for moderate daily workout loads and the 1.0 figure is for the hardcore athlete.

What Should I Eat?
In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That’s about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.

The Caveman or Paleolithic Model for Nutrition
Modern diets are ill suited for our genetic composition. Evolution has not kept pace with advances in agriculture and food processing resulting in a plague of health problems for modern man. Coronary heart disease, diabetes, cancer, osteoporosis, obesity and psychological dysfunction have all been scientifically linked to a diet too high in refined or processed carbohydrate. Search “Google” for Paleolithic nutrition, or diet. The return is extensive, compelling, and fascinating. The Caveman model is perfectly consistent with High Intensity Interval Training.

What Foods Should I Avoid?
Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused health problems. High glycemic carbohydrates are those that raise blood sugar too rapidly. They include rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar.

What is the Problem with High-Glycemic Carbohydrates?
The problem with high-glycemic carbohydrates is that they give an inordinate insulin response. Insulin is an essential hormone for life, yet acute, chronic elevation of insulin leads to hyperinsulinism, which has been positively linked to obesity, elevated cholesterol levels, blood pressure, mood dysfunction and a Pandora’s box of disease and disability. Research “hyperinsulinism” on the Internet. There’s a gold mine of information pertinent to your health available there. The Nxt Level Performance recommends a low-glycemic diet and consequently severely blunts the insulin response.

Caloric Restriction and Longevity
Current research strongly supports the link between caloric restriction and an increased life expectancy. The incidence of cancers and heart disease sharply decline with a diet that is carefully limited in controlling caloric intake. “Caloric Restriction” is another fruitful area for Internet search. The Nxt Level Performance recommendations are consistent with this research.

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ROD 030110

ROD

Monday, 01March10            

111 days til summer                                         

Strongman Monday 

45 sec work / 15 sec rest / 1 min rest between each of the 3 rounds.

Jumping Pull-ups

 At Nxt Level Performance we usually ask members who cannot perform regular pull-ups to do the jumping pull-ups. The work required to perform jumping pull-ups [video] is identical to that required for strict or kipping pull-ups. Quite obviously, max rep pull-ups are limited by stamina (localized muscular endurance); what is less obvious are the metabolic costs of performing pull-ups. Just attempting 100 jumping pull-ups gives the athlete a taste of what would be required metabolically to perform higher rep pull-ups by any method – especially kipping because they accrue at a similar rate.

 Our unique results oriented programs combine several effective tools including Kettlebells, Olympic Lifting and Underground strength techniques for extreme, time efficient & effective fitness.

We guarantee that your workouts will be short but the results, unbelievable.

Our Functional training-based programs are combined with other modalities such as medicine balls, sand bags, battling ropes, gym rings, superbands, sleds, rowers and body weight exercises. Our programs are adaptable to all levels of fitness and ability.

No walking on a treadmill, staring into space, just real world training designed to give real world results.

This real world strength & metabolic conditioning training that makes getting leaner, stronger and make healthier choices realized.

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