ROD 122111

December 21, 2011 By 4 Comments

ROD

Wednesday, 21Dec

 

******Holiday Schedule******

Starting tonight we will ONLY have one evening training session per night at 7:30pm.  We will resume our normal schedule on Tuesday January 2, 2012.

Morning , weekend and athlete training sessions will NOT be affected.

Thank you,

Merry Christmas & a Happy New Year

  

Four Calling Birds

This is a timed 40 sec work / 20 sec rest for 4 rounds with a 1 min rest between

  • KB Floor presses
  • Sit-outs
  • Agility ladder drills
  • Mtn. climbers
  • Recline face pulls

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This one’s for you Marie A.

Gluten: What You Don’t Know Might Kill You

Something you’re eating may be killing you, and you probably don’t even know it!

If you eat cheeseburgers or French fries all the time or drink six sodas a day, you likely know you are shortening your life. But eating a nice dark, crunchy slice of whole wheat bread–how could that be bad for you?

Well, bread contains gluten, a protein found in wheat, barley, rye, spelt, kamut, and oats. It is hidden in pizza, pasta, bread, wraps, rolls, and most processed foods. Clearly, gluten is a staple of the American diet.

What most people don’t know is that gluten can cause serious health complications for many. You may be at risk even if you don’t have full blown celiac disease.

In today’s blog I want to reveal the truth about gluten, explain the dangers, and provide you with a simple system that will help you determine whether or not gluten is a problem for you.

The Dangers of Gluten

A recent large study in the Journal of the American Medical Association found that people with diagnosed, undiagnosed, and “latent” celiac disease or gluten sensitivity had a higher risk of death, mostly from heart disease and cancer. (i)

This study looked at almost 30,00 patients from 1969 to 2008 and examined deaths in three groups: Those with full-blown celiac disease, those with inflammation of their intestine but not full-blown celiac disease, and those with latent celiac disease or gluten sensitivity (elevated gluten antibodies but negative intestinal biopsy).

The findings were dramatic. There was a 39 percent increased risk of death in those with celiac disease, 72 percent increased risk in those with gut inflammation related to gluten, and 35 percent increased risk in those with gluten sensitivity but no celiac disease.

This is ground-breaking research that proves you don’t have to have full-blown celiac disease with a positive intestinal biopsy (which is what conventional thinking tells us) to have serious health problems and complications–even death–from eating gluten.

Yet an estimated 99 percent of people who have a problem with eating gluten don’t even know it. They ascribe their ill health or symptoms to something else–not gluten sensitivity, which is 100 percent curable.

And here’s some more shocking news …

Another study comparing the blood of 10,000 people from 50 years ago to 10,000 people today found that the incidences of full-blown celiac disease increased by 400 percent (elevated TTG antibodies) during that time period. (ii) If we saw a 400 percent increase in heart disease or cancer, this would be headline news. But we hear almost nothing about this. I will explain why I think that increase has occurred in a moment. First, let’s explore the economic cost of this hidden epidemic.

Undiagnosed gluten problems cost the American healthcare system oodles of money. Dr. Peter Green, Professor of Clinical Medicine for the College of Physicians and Surgeons at Columbia University studied all 10 million subscribers to CIGNA and found those who were correctly diagnosed with celiac disease used fewer medical services and reduced their healthcare costs by more than 30 perecnt. (iii) The problem is that only one percent of those with the problem were actually diagnosed. That means 99 percent are walking around suffering without knowing it, costing the healthcare system millions of dollars.

And it’s not just a few who suffer, but millions. Far more people have gluten sensitivity than you think–especially those who are chronically ill. The most serious form of allergy to gluten, celiac disease, affects one in 100 people, or three million Americans, most of who don’t know they have it. But milder forms of gluten sensitivity are even more common and may affect up to one-third of the American population.

Why haven’t you heard much about this?

Well, actually you have, but you just don’t realize it. Celiac disease and gluten sensitivity masquerade as dozens and dozens of other diseases with different names.

Gluten Sensitivity: One Cause, Many Diseases

A review paper in The New England Journal of Medicine listed 55 “diseases” that can be caused by eating gluten. (iv) These include osteoporosis, irritable bowel disease, inflammatory bowel disease, anemia, cancer, fatigue, canker sores, (v) and rheumatoid arthritis, lupus, multiple sclerosis, and almost all other autoimmune diseases. Gluten is also linked to many psychiatric (vi) and neurological diseases, including anxiety, depression, (vii) schizophrenia, (viii) dementia, (ix) migraines, epilepsy, and neuropathy (nerve damage). (x) It has also been linked to autism.(ix)

We used to think that gluten problems or celiac disease were confined to children who had diarrhea, weight loss, and failure to thrive. Now we know you can be old, fat, and constipated and still have celiac disease or gluten sensitivity.

Gluten sensitivity is actually an autoimmune disease that creates inflammation throughout the body, with wide-ranging effects across all organ systems including your brain, heart, joints, digestive tract, and more. It can be the single cause behind many different “diseases.” To correct these diseases, you need to treat the cause–which is often gluten sensitivity–not just the symptoms.

Of course, that doesn’t mean that ALL cases of depression or autoimmune disease or any of these other problems are caused by gluten in everyone–but it is important to look for it if you have any chronic illness.

By failing to identify gluten sensitivity and celiac disease, we create needless suffering and death for millions of Americans. Health problems caused by gluten sensitivity cannot be treated with better medication. They can only be resolved by eliminating 100 percent of the gluten from your diet.

The question that remains is: Why are we so sensitive to this “staff of life,” the staple of our diet?

There are many reasons …

They include our lack of genetic adaptation to grasses, and particularly gluten, in our diet. Wheat was introduced into Europe during the Middle Ages, and 30 percent of people of European descent carry the gene for celiac disease (HLA DQ2 or HLA DQ8), (xii) which increases susceptibility to health problems from eating gluten.

American strains of wheat have a much higher gluten content (which is needed to make light, fluffy Wonder Bread and giant bagels) than those traditionally found in Europe. This super-gluten was recently introduced into our agricultural food supply and now has “infected” nearly all wheat strains in America.

To find out if you are one of the millions of people suffering from an unidentified gluten sensitivity, just follow this simple procedure.

The Elimination/Reintegration Diet

While testing can help identify gluten sensivity, the only way you will know if this is really a problem for you is to eliminate all gluten for a short period of time (2 to 4 weeks) and see how you feel. Get rid of the following foods:

• Gluten (barley, rye, oats, spelt, kamut, wheat, triticale–see www.celiac.com for a complete list of foods that contain gluten, as well as often surprising and hidden sources of gluten.)

• Hidden sources (soup mixes, salad dressings, sauces, as well as lipstick, certain vitamins, medications, stamps and envelopes you have to lick, and even Play-Doh.)

For this test to work you MUST eliminate 100 percent of the gluten from your diet–no exceptions, no hidden gluten, and not a single crumb of bread.

Then eat it again and see what happens. If you feel bad at all, you need to stay off gluten permanently. This will teach you better than any test about the impact gluten has on your body.

But if you are still interested in testing, here are some things to keep in mind.

Testing for Gluten Sensitivity or Celiac Disease

There are gluten allergy/celiac disease tests that are available through Labcorp or Quest Diagnostics. All these tests help identify various forms of allergy or sensitivity to gluten or wheat. They will look for:

• IgA anti-gliadin antibodies

• IgG anti-gliadin antibodies

• IgA anti-endomysial antibodies

• Tissue transglutaminase antibody (IgA and IgG in questionable cases)

• Total IgA antibodies

• HLA DQ2 and DQ8 genotyping for celiac disease (used occasionally to detect genetic suspectibility).

• Intestinal biopsy (rarely needed if gluten antibodies are positive–based on my interpretation of the recent study)

When you get these tests, there are a few things to keep in mind.

In light of the new research on the dangers of gluten sensitivity without full blown celiac disease, I consider any elevation of antibodies significant and worthy of a trial of gluten elimination. Many doctors consider elevated anti-gliadin antibodies in the absence of a positive intestinal biopsy showing damage to be “false positives.” That means the test looks positive but really isn’t significant.

We can no longer say that. Positive is positive and, as with all illness, there is a continuum of disease, from mild gluten sensitivity to full-blown celiac disease. If your antibodies are elevated, you should go off gluten and test to see if it is leading to your health problems.

So now you see–that piece of bread may not be so wholesome after all! Follow the advice I’ve shared with you today to find out if gluten may be the hidden cause of your health problems. Simply eliminating this insidious substnace from your diet, may help you achieve lifelong vibrant health.

That’s all for today. Now I’d like to hear from you …

Are you one of the millions that have been lead to believe gluten is perfectly safe to eat?

How do foods that contain gluten seem to affect you?

What tips can you share with others about eliminating gluten from your diet?

Please let me know your thoughts by posting a comment below.

To your good health,

Mark Hyman, MD

 

Filed Under: Bodyweight, Kettlebell, Muscle Endurance, Power & Strength Tagged With: , ,

ROD 121311

December 13, 2011 By 5 Comments

ROD

Tuesday, 13Dec11

 

Ready for Anything Training!!!!!

This class is a 1 hour ass kicking circuit that will leave you in a puddle of sweat.

Your cardiorespiratory and muscle strength will benefit from our motivational, challenging and fun circuit training set to energetic music.

Let’s see what you’ve got!!!!

 

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H.I.I.T.

For Time:

  • 100 Mountain climbers
  •   20 Burpees
  •   20 Sit-outs
  •   30 DB Thrusters
  •   30 DB Renegade rows (each arm = 1)
  •   40 Medball slams
  •   40 Kettlebell swings
  •   50 Diamond leg sit ups

Cue’s to remember:

  • Mtn. climbers make sure you hands are underneath your shoulders in a stable position and the only bodypart moving are the legs. Both legs = 1
  • Sit-outs, again make sure the shoulder are aligned with the hands and the legs are off the ground in transition.
  • Renegade rows, hands are directly under shoulders and make sure when lifting the DB your hips do not shift.
  • Med ball slams, make sure there is no bend in elbows going overhead or slamming.
  • Diamond situps, make sure your hands are clasped and do not go over your head to create momentum.

Good Luck.

________________________________________________________________________

 

 

 

Filed Under: Boxing, Conditioning, Fat Burner, Power & Strength Tagged With: , , ,

ROD 120511

December 5, 2011 By Leave a Comment

ROD

Monday, 05Dec11

 

Monday Masher

This will be a timed set of 40 sec work & 20 sec rest for 4 rounds

  • Reclines
  • DB Thrusters
  • Dbl squat jump burpees
  • Box jumps
  • Agility ladder drill

Men use the heavy DB’s for the Thrusters and for the  ladder drills all participants will use lite dumbbells in hand (3-5#’s)

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The Alzheimer’s Generation: What We’ve Learned in 30 Years 

 Rita Altman, R.N. Vice President, Memory Care and Programming for Sunrise Senior Living

In the early 1980s, most people with Alzheimer’s disease would have simply been labeled as “senile.” Spouses and adult children would take on the responsibility of providing care until it was time for a nursing home, where they received care in an institutional setting.

Since then, there have been remarkable strides forward in the diagnosis, understanding and care for those with Alzheimer’s disease and other forms of memory loss. Reflecting on the progress we’ve made in the last 30 years helps us to prioritize new advances in the decades ahead.

Diagnosis, Treatment and Education

Every 69 seconds, someone develops Alzheimer’s disease and one out of every eight seniors over the age of 65 has the disease. Yet 30 years ago, no one knew its name. If you search the New York Times archives from 1850 through 1977 for “Alzheimer’s disease,” only one story refers to the disease, although it was first diagnosed back in 1907.

The Alzheimer’s Association, whose resources are invaluable to so many today, was not even founded until 1980, and it was not until 1982 that Ronald Reagan declared an official “Alzheimer’s Awareness” week. Many people regarded the symptoms of confusion and memory loss as just a reality of getting older. The result was that little attention was given to treatment, diagnosis, and more importantly, care and caregivers.

While a definitive cure for Alzheimer’s is still elusive, there are five FDA-approved drug treatments that help relieve the symptoms of the disease. These have all been developed in the past few decades and there are numerous new therapies in the research pipeline.

Care Settings

Prior to the 1970s, resources and services for people with memory loss were virtually non-existent, and care was given either at home or in nursing homes. Fortunately, a major shift occurred in the 1980s when the institutionalized medical model of care provided in nursing homes transitioned to the resident-centered social model provided in assisted living communities.

It was during this period in time that assisted living pioneers Paul and Terry Klaassen, founders of Sunrise Senior Living, designed the type of care and services that would always put the resident first, whether or not they have memory loss. This approach not only champions quality of life, but also honors the residents’ wishes and promotes identity, independence and dignity.

As the assisted living industry grew, dedicated wings or free-standing buildings were built specially for residents with memory impairment. These homelike neighborhoods provided a secure, non-restricting environment and promoted a sense of community. Architects then began to focus on the design elements which give residents with memory loss a sense of orientation through built-in environmental cues that helped them find their way and reduce feelings of insecurity. Design innovations included automatic sensor lights and contrasting colors in bathrooms, tableware designed to be bright and contrasting — all of which further promote dignity and independence.

By the early 2000s, a few assisted living companies identified a need for specialized programs and services specifically designed for residents with Mild Cognitive Impairment (MCI) or early stages of Alzheimer’s disease. These programs were designed to assist seniors with early signs of memory loss to engage in activities that promote cognitive stimulation, social engagement, mutual support and stress reduction with a goal of delaying memory loss. Not until recently did studies suggest that lifelong learning, mental and physical exercise, continuing social engagement, stress reduction and proper nutrition may be important factors in promoting cognitive vitality.

Care Provision

Thirty years ago, there was little consensus about how best to help those who were disoriented and seemed to live in a different time and place because of Alzheimer’s or other forms of memory loss. That changed in 1982, when internationally renowned social worker Naomi Feil published her seminal work, “Validation: The Feil Method, “which introduced caregivers to an empathetic way of communicating with disoriented seniors. Today, thousands of professional caregivers are trained to use validation techniques, through which they are able to tune into the inner reality of the person with dementia. This method helps build trust and restore the person’s dignity.

Activities in memory care have also transitioned away from the large group, one-size-fits-all approach to more intimate small groups that focus on shared interests and promoting a sense of purpose and belonging. Most care also now centers around social engagement with well-designed activities to increase quality of life.

The Future

As progressive as the last 30 years has been to improve care for those with Alzheimer’s and other forms of memory loss, the future looks even more promising, especially in the area of technology. The safety-oriented devices such as motion sensor alerting and GPS shoes will continue to proliferate and enable greater independence. Scientists are also testing brain imaging tools and blood tests that may allow for earlier interventions. Computer-based brain fitness products and remote communication with family members are also promising to flourish and help keep those with memory loss connected socially.

Everyone is hopeful that this generation will be the one where a cure is found. While the search continues, there will be even more emphasis on prevention and controlling contributing risk factors. Until then, one of the most important advances we can make is to continue educating, training and supporting everyone who is touched by Alzheimer’s disease and other forms of memory loss.

 

 

Filed Under: Bodyweight, Conditioning, Dumbbell Training, Ladders, Power & Strength Tagged With: , , ,

ROD 113011

November 30, 2011 By Leave a Comment

ROD

Wednesday, 30Nov11

 

Phaser Wednesday

This will be a 30sec work with 20sec rest interval. Each phase will be done for 4 rounds non-stop. Pick a kettlebell weight that is challenging and stick with it. Taking two kettlebells and switching every movement is not conducive to increasing overall strength & conditioning. Don’t just get through the rounds, get through the rounds fatigued.

Phase I

  • Goblet Squat
  • Single Arm KB Row (right)
  • Two-Sumo Squat Jump + Burpee
  • Single Arm KB Row (left)

Rest 1:30, then…

Phase II

  • Two-Handed KB Swing (heavy)
  • KB Stand-Kneel-Stand (right)
  • Squat thrust to a KB snatch pull
  • KB Stand-Kneel-Stand (left)

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Filed Under: Bodyweight, Conditioning, Kettlebell, Muscle Endurance, Power & Strength Tagged With: , , , ,

ROD 112311

November 23, 2011 By Leave a Comment

ROD

Wednesday, 23Nov11

 ONLY ONE EVENING CLASS TONIGHT AT 7:30PM

 

Conditioning Couplets

20 seconds work/20 seconds work/20 seconds rest x 8 rounds

Couplets

  • Reclines/Ball Slams
  • Kettlebell swings/Mountain climbers
  • Kettlebell high pulls/ D-ball thrusters

Do 20 seconds of work at each movement in each couplet, take 20 seconds rest then move to the next couplet.

Complete all three couplets

Take 1 minute rest between. Do 8 rounds.

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I just started exercising…why am I gaining weight?

By Paige Waehner

Question: I just started exercising…why am I gaining weight?
Answer: If you’ve noticed your weight going up after starting an exercise program, don’t panic!  It doesn’t necessarily mean you’re doing anything wrong, nor does it mean you’re going in the wrong direction.  There can be some obvious and not-so-obvious reasons you’re gaining weight.Your first step is to determine if what you’re gaining is actually fat or muscle.  Muscle is more dense than fat, but it takes up less space…if you gain muscle, your scale weight may go up even as you’re slimming down.  Rather than just using a scale to measure your progress, you can get your body fat tested on a regular basis to get a better idea of what you’re gaining and/or losing.  If that isn’t an option, you can take measurements at different areas of the body…if you’re losing inches, you’re on the right track.If you’ve measured yourself in different ways and realized you are gaining fat, take some time to go through the following possibilities – you may need to make some small changes in your diet to see better results.

1.  Eating too many calories.  It may seem obvious, but eating more calories than you burn causes weight gain.  What some people don’t realize is that, after they start exercising, they may start eating more without being aware of it.  Most people think they’re eating a healthy, low-calorie diet but, unless you’re keeping a detailed food journal, you just don’t know how many calories you’re really eating.  Most people are surprised when they start keeping a journal and adding up the calories–it almost always turns out to be more than they thought.  Before you quit exercising, take a week to keep a food journal.  Add up your calories to get a sense of exactly what you’re eating…if it’s too much, you can start to make some changes in your diet to reduce your calories.  And try to avoid the mindset that says you can eat whatever you want since you’re doing all this great exercise…to lose weight, you still need to monitor your calories.

2.  Not eating enough calories. It may seem counterintuitive, but eating too little can actually stall your efforts to lose fat.  As Cathy Leman, a registered dietician and creator of NutriFit! says, “…if there is a severe restriction in calories, the body may counteract this reduction by slowing down its metabolism.”  Be sure you’re eating enough calories to sustain your body if you’ve increased your activity.

3.  Not giving your body time to respond.  Just because you start exercising doesn’t always mean your body will respond to that immediately.  As Cathy Leman puts it, “…in some instances the body needs to sort of “recalibrate”‘ itself. Increased activity and new eating habits (taking in more or  less calories) require the body to make adjustments.”  Cathy recommends that you give yourself several weeks or months for your body to respond to what you’re doing.

4.  Rule out any medical conditions. While thyroid problems are rare, they can definitely make weight loss difficult.  There can also be medications you’re taking that could affect your body’s ability to lose weight.  If you feel your food intake is reasonable and you’ve given your body enough time to see results and haven’t seen any (or are seeing unexplainable weight gain) see your doctor to rule any other causes.

5.  You’re gaining muscle faster than you’re losing fat.  If it seems that you’re getting bigger after you’ve started a weight training routine, it may be because you aren’t losing body fat as fast as you’re building muscle, which is a problem some people experience when they start exercising. Genetics could also be playing a role here…some people put on muscle more easily than others.  If that’s the case for you, don’t stop training!  Instead, you might simply adjust your program to make sure you’re getting enough cardio exercise to promote weight loss and focus your strength training workouts on muscular endurance by keeping the reps between 12-16.

Whatever the cause of your weight gain, don’t give up on exercise.  It’s not only your ticket to weight loss, it’s also important for your health.

 

Filed Under: Conditioning, Couplets, Kettlebell, Power & Strength Tagged With: , , ,

ROD 112211

November 22, 2011 By 4 Comments

ROD

Tuesday, 22Nov11

 

Ready for Anything Training!!!!!

This class is a 1 hour ass kicking circuit that will leave you in a puddle of sweat.

Your cardiorespiratory and muscle strength will benefit from our motivational, challenging and fun circuit training set to energetic music.

Let’s see what you’ve got!!!!

____________________________________________________________________________

  

H.I.T.T.

This class is for the skilled NLPer in advanced Barbell & Kettlebell techniques. The participant must be familiar with movement’s such as Deadlift’s, Clean’s & Front Squats.  There will be No Gloves used or modification of the exercises. If you can only get 5 reps and you have to stop, then rest until you can continue the set. Thats what it’s all about. So that the next time we perform this ROD you will see and feel the improvements in both increased strength and decreased time. Please, Please!! make sure you post your time to comments. This is mandatory for this class. We need a reference we can come back to. Tonight we will learn the overhead split presses.

X-treme ROD

4 rounds for time of:

  • 10 Hang power clean’s
  • 20 KB H2H swings
  • 10 Split presses
  • 20 Half burpees
Filed Under: Barbell Training, Conditioning, Deadlifts, HIIT X-treme, Kettlebell, Olympic Lifting, Power & Strength Tagged With: , ,

ROD 102911

October 28, 2011 By Leave a Comment

ROD

Saturday, 29Oct11

 

The “Mad Hatter”

 

This workout was one of our Spartan Race Preparedness workouts.

Everyone is welcome non-members must pay $10 bucks.

The workout:
Two rowers will be set, teams of 2 will be selected. Each team will row for 300 meters. A hat containing notes with exercises will be passed and each team will draw a different exercise, which will be performed while the rowers complete their 300 meter row. This will continue till someone drops from exhaustion. No, we’re kidding, we will continue this till everyone takes a turn on the rowers. Let’s kill this

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  This Halloween we encourage all of our members to wear their costumes for the ROD. The only stipulation to this request is, that the costume be safe to do the workout in. That means no masks which obstruct vision, no loose clothing and anything else that may obstruct movement or become unsafe during the workout. So bring out your zombie costume or terrorize us with your scariest monster outfit, or just be good old Spiderman. This is going to be a fun workout for all of us.

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Olympic Lifting in Action!!!

      

Overhead Squat                                                         Front Squat

               

   Heavy Front Squat                                   Squat Clean

        

Triple Extension of the Body just before you pull yourself under the Bar

    

Deadlift- flat back angle, bar at shins, looking down, spine neutral and shoulders over the bar

Full extension at the top, shoulder back, abs tight and butt tight

 

                     

                                 The Perfect Squat

 

Filed Under: Bodyweight, Conditioning, Dumbbell Training, Kettlebell, Power & Strength Tagged With: , , ,

ROD 102511

October 25, 2011 By 5 Comments

ROD

Tuesday, 25Oct11

 

Ready for Anything Training!!!!!

This class is a 1 hour ass kicking circuit that will leave you in a puddle of sweat.

Your cardiorespiratory and muscle strength will benefit from our motivational, challenging and fun circuit training set to energetic music.

Let’s see what you’ve got!!!!    

___________________________________________________________________

H.I.I.T. 

Four rounds for time of:

10 Front Squats -  Men 95# / Women 65#
25 Jumping Pullups

We will learn the Front Squat to ensure movement accuracy and injury prevention. There will be No Gloves used or modification of the exercises. Mix your grips up so you can feel the differences on the bar. If you can only get 5 reps and you have to stop, then rest until you can continue the set. Thats what it’s all about. So that the next time we perform this ROD you will see and feel the improvements in both increased strength and decreased time. Please, Please!! make sure you post your time to comments. This is mandatory for this class. We need a reference we can come back to.

Filed Under: Bodyweight, Boxing, Muscle Endurance, Olympic Lifting, Power & Strength Tagged With: , , , ,

ROD 102111

October 21, 2011 By Leave a Comment

ROD

Friday, 21Oct11

 

TGIF

The Upper West Side

3 Rounds for time of:

10 Pullups
20 BB Push press 85# (men) / 45# bar (women)
30 Air Squats
20 Ball Slams
10 Pushups

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 The benefits of Olympic Weightlifting

   Olympic weightlifting is pretty much outlawed in your standard Globo Gym. You generally need a lot of space, plenty of chalk and rubber bumper plates to drop. More importantly, you need a competent coach to guide you through the movements and make the proper adjustments. NLP loves the Oly lifts and for a good reason: They are the most efficient way to build strength and explosive power while improving neuromuscular efficiency.

At NLP, we don’t train for any particular one thing, but for the unknown and unknowable. That doesn’t mean that our training doesn’t directly translate to sport. The clean & jerk and the snatch are two of the most effective movements you can do (that’s what she said). Here is a list of benefits of Olympic weightlifting:

  • They are safe – When done properly, Olympic weightlifting is the safest form of resistance training versus machines. The guided movement and support of machines causes muscle imbalances and doesn’t teach the body how to move properly. Injury usually occurs off of these machines when performing everyday tasks such as picking up a box and putting it on a shelf or playing with your kids. Oly lifting not only strengthens your entire body, but it teaches you how to move properly in functional situations.
  • You look good – Performing Oly lifts correctly requires just about every muscle in your body to fire. Just to hold the weight overhead, every stabilizer muscle throughout your midline has to be engaged or else you fall over. Moving the weight through the entire range of motion provides us with a higher anaerobic output than machines can provide thus allowing our bodies to burn more fat and build more muscle. In an 8 week Olympic weightlifting program study, participants lowered their resting heart rate by 8%, lean body weight increased by 4%, fat dropped 6%, and systolic blood pressure decreased by 4%.
  • Translation to sports – Sports and athleticism is about coordination and explosive power. The Oly lifts teach the body to become more efficient in the explosive movements. The athlete learns to engage more of his or her muscle fibers more rapidly than athletes who have not trained to do so. In order to perform the lifts correctly, the athlete will also need to build the neuromuscular highway to fire the proper muscle groups in the proper sequence. Think of a pitcher who flicks his wrist before fully extending his leg or arm.
  • Speed recovery – Take it from someone who is recovering from an injury. The force on the injured spot helps your body speed up recovery. Now that doesn’t mean that if you tear your MCL to go out and clean & jerk 150kg because it will help you heal faster. It means that taking your body through a full range of motion with some resistance can keep muscles from atrophy and help build bone density.
  • It’s fun – I used to hate the Oly lifts because I didn’t know how to do them. After a couple of years of practice, I am by no means an expert, but I at least understand them. The oly lifts require practice and patience. It’s fun to stomp your feet and throw around rubber bumper plates. Most people also see dramatic improvements when their technique begins to catch up to their strength and vice versa.

   At Next Level we are taking steps to teach the Oly lifts through our new class the H.I.I.T X-treme. We would like for all participants to exercise dedication and commitment to this class.

 

Femme Fit – You Vs. from CrossFit Sweat Shop on Vimeo.

Filed Under: Bodyweight, Conditioning, Power & Strength Tagged With: , , ,

ROD 101311

October 13, 2011 By 4 Comments

ROD

Thursday, 13Oct11

 

7 p.m.

 

H.I.T.T.

                  

We will go over a series of lifts such as the Deadlift, the barbell front squat, the clean… This class is intended to put size and strength on any individual who participates.

  ”Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats     

 

____________________________________________________________________

8 p.m.

Ready for Anything Training!!!!!

This class is a 1 hour ass kicking circuit that will leave you in a puddle of sweat.

Your cardiorespiratory and muscle strength will benefit from our motivational, challenging and fun circuit training set to energetic music.

Let’s see what you’ve got!!!!

 

Filed Under: Bodyweight, Boxing, Conditioning, Fat Burner, High Intensity Interval Training, Kettlebell, Muscle Endurance, Power & Strength, Uncategorized
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