ROD

Wednesday, 30Sep09

“Helen”

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings 
12 Pull-ups

Post time to comments.

                                                          “The Deadlift”

The deadlift is a functional movement. It is nothing other than picking something off the floor. When picking up a barbell, there are three setup conditions that create efficient, effective and safe mechanics: weight on the heels, maintaining solid midline stability, and having the shoulders just in front of the bar. The bar should travel vertically without having to move forward around the knees. 

The deadlift is too often ignored in general fitness weight training, although it is a specialty of the powerlifters. For men and women wanting to build good looking legs and backside, the deadlift joins the squat as a premier exercise and can go some way toward replacing the squat for those who find balancing heavy weights on inflexible shoulders not to their liking. Try it. Deadlifts are one of my favorite lifts. Every member that participates in H.I.I.T will learn how to do a proper “Deadlift”. It will soon become a staple exercise. Watch this video carefully, I believe you will not get a better explanation, Coach Greg Glassman of CrossFit, and demonstration of the most functional movement you could perform.

ROD

Tuesday, 29Sep09

Conditioning Couplets

15 seconds work/ 15 seconds rest x 10 rounds

Couplet 1

• Double kettlebell swings
• Push ups  

ROD

Monday, 28Sep09

Lateral Limit

40 seconds of work/ 20 seconds of rest for 5 rounds of:

• Lateral shuttle w/ a burpee at the ends
• Side to side push-ups
• Barrier lateral jumps
• Lateral Lunges w/ overhead DB press
• KB Swing w/lateral walk  (8 swings r/l)

with a 1 minute rest in between rounds.

How Women Benefit From Kettlebell Training

Kettlebells provided phenomenal results and it didn’t take long for housewives, celebrities, grandmas, female athletes and execs alike to start reaping the benefits of kettlebell training.

• Fat Loss (kettlebells provide intense fat burning workouts)
• Strong bones and joints (load-bearing workouts)
• Strength without bulk
• Endurance and stamina of marathon runners (without the running)
• Muscle balance and function (promotes proper body mechanics)
• Confidence to handle anything that life throws your way

Kettlebell Training and Fat Loss

Kettlebells use whole body as a unit. One movement (swing, clean and press, snatch) engages many muscles (legs, core, upper body), as a results many calories are used up. In short period of time it is possible to burn hundreds of calories. Kettlebell training can be time efficient, incredibly intense and effective (and fun) workout.

Strong Bones and Healthy Joints
All kettlebell exercises are load bearing and help bones regain and maintain strength. Kettlebell exercises are gentle on joints as there is no impact. In fact, many women noticed joint health and range of motion greatly improving while participating in kettlebell training.

Strength Without Bulk – Toned and Dense Muscles
Kettlebell training allows for strength of Incredible Hulk without the incredible bulk. Yes, you can have strong lean body and look like a woman. Kettlebells can help.

I’ve seen a noticeable improvement in strength and endurance in female clients in as little as seven days! At NLP one of our primary tools to strengthen is the Kettlebell so join up in one of our classes and start reaping the benefits of Kettlebell training with certified instructors.

ROD

27Sep09

Rest Day

Rest= recovery, why is it so important?

The most important thing you can do to recovery quickly is to listen to your body. If you are feeling tired, sore or notice decreased performance you may need more recovery time or a break from training altogether. If you are feeling strong the day after a hard workout, you don’t have to force yourself to go slow. If you pay attention, in most cases, your body will let you know what it needs, when it needs it. The problem for many of us is that we don’t listen to those warnings or we dismiss them with our own self talk (“I can’t be tired, I didn’t run my best yesterday” or “No one else needs two rest days after that workout; they’ll think I’m a wimp if I go slow today.”).

10 Ways To Recover Quickly After Exercise
There are as many methods of recovery as there are athletes. The following are some of the most commonly recommended by the experts.

1. Rest. Time is one of the best ways to recover (or heal) from just about any illness or injury and this also works after a hard workout. Your body has an amazing capacity to take care of itself if you allow it some time. Resting and waiting after a hard workout allows the repair and recovery process to happen at a natural pace. It’s not the only thing you can or should do to promote recovery, but sometimes doing nothing is the easiest thing to do.
2. Stretch. If you only do one thing after a tough workout, consider gentle stretching. This is a simple and fast way to help your muscles recover.
3. Cool-down. Cooling down simply means slowing down (not stopping completely) after exercise. Continuing to move around at a very low intensity for 5 to 10 minutes after a workout helps remove lactic acid from your muscles and may reduce muscles stiffness. warming up and cooling down are more helpful in cooler temperatures or when you have another exercise session or an event later the same day.
4. Eat properly. After depleting your energy stores with exercise, you need to refuel if you expect your body to recover, repair tissues, get stronger and be ready for the next challenge. This is even more important if you are performing endurance exercise day after day or trying to build muscle. Ideally, you should try to eat within 60 minutes of the end of your workout and make sure you include some high-quality protein and complex carbohydrate.
5. Replaclace Fluids. You lose a lot of fluid during exercise and ideally, you should be replacing it during exercise, but filling up after exercise is an easy way to boost your recovery. Water supports every metabolic function and nutrient transfer in the body and having plenty of water will improve every bodily function. Adequate fluid replacement is even more important for endurance athletes who lose large amounts of water during hours of sweating.
6. Try Active Recovery. Easy, gentle movement improves circulation which helps promote nutrient and waste product transport throughout the body. In theory, this helps the muscles repair and refuel faster.
7. Have a Massage. Massage feels good and improves circulation while allowing you to fully relax. You can also try self-massage and Foam Roller Exercises for easing Tight Muscles and avoid the heavy sports massage price tag.
8. Alternate Hot and Cold Baths or Showers. Some athletes swear by ice baths, ice massage or alternating hot and cold showers to recover faster, reduce muscle soreness and prevent injury. The theory behind this method called contrast water therapy is that by repeatedly constricting and dilating blood vessels helps remove (or flush out) waste products in the tissues. Limited research has found some benefits of contrast water therapy at reducing delayed onset muscle soreness (DOMS).How to use contrast water therapy: While taking your post-exercise shower, alternate 2 minutes of hot water with 30 seconds of cold water. Repeat four times with a minute of moderate temperatures between each hot-cold spray. If you happen to have a spa with hot and cold tubs available, you can take a plunge in each for the same time.
9. Get Lots of Sleep. While you sleep, amazing things are taking place in your body. Optimal sleep is essential for anyone who exercises regularly. During sleep, your body produces Growth Hormone (GH) which is largely responsible for tissue growth and repair.
10. Avoid Overtraining. One simple way to recovery faster is by designing a smart workout routine in the first place. Excessive exercise, heavy training at every session or a lack of rest days will limit your fitness gains from exercise and undermine your recovery efforts.

At NLP we always train hard to give you the best workout for the best results, but it is up to you to listen to your body and know when it’s time to rest (recover). While it is true we train hard, we also give you the information to recover properly. Our trainers will not only instruct you on the proper ways to reduce after workout soreness but also how to address flexibilty issues.

ROD

Saturday 26Sep09

Descending

For time:

KB Rows – 25-18-16-14-12
Sumo Deadlift Highpull – 20-18-15-12-10
Sit- ups – 50-40-30-20-10

VIBRAM         This is the shoe that Darren wears and we make fun of them. Actually, they are  orthopedically correct  for your feet. Stimulating the muscles in your feet and lower legs will not only make you stronger and healthier, it improves your balance, agility and proprioception. I guess Darren will get the last laugh.

Remember, Saturday’s are the free jump-in classes at 9am. Come on, give H.I.I.T a try.

ROD

Friday, 25Sep09

Walk in the Park

3 Rounds for time

• Walking Lunge 30 steps with DBs (35m/25f)
• 30 Box Jumps (20″)
• 20 Recline Pull-ups

Post time to comments.  

    Fit Links: 10 Steps to Help you Avoid the Exercise Thrill

Always think of NLP as your third home, we want to be an integral part of your life. 

ROD

Thursday 24Sep09

Cuba Libre

3 rounds for time of:

20 Cuban Presses w/DB (find a weight that will allow you to do 20reps)
40 Lunges
20 Sit-ups
30 Heavy KB Swings                                        
200m Run

Post time to comments

 During the period of grandfathering, all of our tenured members will be taught Essential movements, all ROD’S will incorporate the new movements. All new memebers must attend an Essentials Workshop to properly learn the basic movements.

Our NLP family will continue to grow. Be part of our community and join in on the best workouts on the South Shore of Staten Island.

ROD

Wednesday 23Sep09

Rossville Slam

30 sec work /30 sec rest for 5 rounds of :

Hey Tom (on right), where are you. Hurry back, we miss your spirit here at NLP.

ROD

Tuesday-22Sep09

Tabata NLP

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

Complete all 6 stations, take 1 minute rest, start again

Go full blast at every station for each round, keeping the reps consistent throughout.