ROD

Monday, 17May10

Monday 11:00am class

40/20 for 20 minutes

1 minute of each exercise – 5 times through the circuit! 40 seconds on 20 seconds rest/get to next exercise.

• Slam ball cleans (from the hip)
• Battlling ropes
• Burpees (modified box burpees)
• Quick band pulls

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Strongman Monday

40/20 for 4 rounds

• Overhead KB carry to rack carry (length of gym)
• KB swings
• Sit outs
• Alt. Pistols from box
• Knees to elbows
• KB russian twists

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“People who bite the hand that feeds them usually lick the boot that kicks them.”
- Eric Hoffer

Check out this video. It’s sick.

Paul Smith, “Kong Challenge Rendition 2″ – video [wmv] [mov]

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Let’s see what McDonald’s claims to offer the general public in the way of nutrition.

 Nutrition?

You rely on us to deliver quality food, and we take that responsibility seriously. From our team of registered dietitians to our trusted suppliers, we’re dedicated to making you feel good about choosing McDonald’s foods and beverages. Continue reading…

Monday, 10May10

Monday morning 11:00am class

This will be a ladder routine performed in increments of 2′s 10-8-6-4-2-4-6-8-10 of:

• Down/upward Dog
• DB thrusters
• Lateral box jumps (right-left, left-right =1 rep)
• DB renegade rows
• KB swings

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Strongman Monday Class

Conditioning & Strengthening Ladder

10,9,8,7,6,5,4,3,2,1 reps

• Dbl kettlebell swings
• Quick slam ball
• Dbl kettlebell clean/front squat
• Jump rope 100,90,80,70…..revolutions
• DB Burpees (when jumping at the top, keep arms at sides) use no less than #15

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“Though no one can go back and make a brand new start, anyone can start from now and make a brand new ending.” – Carl Bard

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The importance of a supervised Strength and Conditioning Program

First of all, I want to say that strength training for today’s youth is something that everyone should consider as long as your kid meets certain standards. Now what do I mean by standards? It is fine for a child to participate in a youth strength training program provided that the kid is mature enough to focused, motivated and can follow instructions.

I want to clarify that when I say strength training, I am talking about a well-structured and competent program that is supervised and meets the needs of the participant involved. All of our programs meet these qualities. This doesn’t mean competitive weight-lifting. Also, when I say supervised I mean professionally supervised. Mom and Dad, unless you are a Strength and Conditioning Specialist don’t bother trying to be the expert. Set aside your pride and let the professionals take over if you want what is best for your kid. I have been training kids and youth athletes for a long time and have seen too many problems with kids getting injured, misinformed, or burned-out due to receiving incompetent instruction from an unqualified adult. Also, though the school programs mean well, they also need competent and certified trainers who can instruct these young athletes in the proper movement techniques. I’ve seen far to many youths performing poor movement patterns with heavy weight which can lead to undue injuries even in our elementary and high school programs. Strength training for kids offers a tremendous solution to raging health issues i. e. diabetes, obesity etc.. It gets kids used to handling resistance and developing lean muscle tissue to promote a healthier foundation further on into their adulthood development. Get your kids involved in our program it’s fun and inexpensive. Youth exercise should be a priority for your child.

Monday, 03May10

11:00 am Class ROD

This is a timed 30 sec work / 15 sec rest w 1 min between each of 4 rounds

• KB Snatches
• MB russian twists
• Bear crawl (cone to cone)
• Box jumps 
• Power rope
• Umpas

It’s 53 days til summer… Are you ready?

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Strongman Monday

This is a timed 1 min / 20 sec w 1min between each 3 rounds. Start with a 200 meter run, then…

• Deadlifts #135
• Barbell overhead press #95
• KB swing 24K
• Alternating see-saw double KB cleans 16K
• Jumping Pull-ups (chest to bar)
• Power push-ups on rings

 End with a 200 meter run.

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A life spent making mistakes is not only more honorable, but more useful than a life spent in doing nothing. – George Bernard Shaw

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New Proof that Bread and Rice Increase Heart Disease

Women who eat a lot of foods high in blood-sugar spiking carbohydrates, such as white bread and rice, are twice as likely to develop heart diseases.

Complex carbohydrates, such as fruit and pasta, were not associated with the increased risk of heart disease. This suggests that the problem is not carbohydrates per se, but rapidly absorbed carbohydrates.

The information comes from a study of about 48,000 people who were asked about their diets in detail. Previous studies have also shown a similar link between simple carbohydrates and heart disease risk….continue reading

Monday, 26Apr10

Morning Class ROD

7 rounds for time of:

• 10 KB swings
• 10 KB cleans
• 10 windmills 5r/5l
• 10 push-ups

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We cannot become what we need to be, remaining what we are. ~ Max Depree

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Strongman Monday

This will be a timed routine 45 work/15 second rest w/ 1 minute rest between

• KB cleans
• Barbell overhead presses
• DB Thrusters
• 1 arm reclines
• KB swings
• Bodybar get-ups

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2010 High Rock Challenge Results …… Good job guy’s

 *Men’s Team Results

33rd place  – Mike & Darrin – 2:08:34:0

38th place – Joe & “No Show” Shawn – 2:10:34:5

*Co-Ed Team Results

16th place – Juan & Maria – 2:08:51:1

*High School Team Results

3rd Place – Brian & Mike – 2:46:39:2

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This is how our routines look, when we prepare for an event

Monday, 12Apr10

The 11:00 am morning ROD

Timed Pyrimad

30/30 each (all 6), then 40/20 each, then 50/10 each, 40/20 again, then 30/30 and done

Total workout time is 30 min

• Swimmers
• Skaters
• Bag Jumps
• Standing Russian twists
• Umpas
• Burpees

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Strongman Monday   

21, 15, 9, 6 reps of  Heavy

• See-Saw KB presses
• KB or DB  Renegade Rows 
• Front Squats
• Double KB Cleans
• Push-ups on KB

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“One who fears failure limits his activities. Failure is only the opportunity more intelligently to begin again.”
- Henry Ford

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Monday, 05Apr10

Strongman Monday

45 sec work / 20 sec rest / 40 sec rest between

• Barbell sumo deadlift
• KB push presses
• KB swings
• DB squat cleans
• Jumping pull-ups
• Slamball on knees

In the Romanian Deadlift, the barbell is lowered by pushing the hips back. Reaching back to a well-positioned post can serve as a tactile cue for athletes learning the movement.

Women’s Highlights from the New England Sectionals – video [wmv] [mov]

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Power to the Push-Ups

In an age where everyone cares greatly about their bench press, something very important has been forgotten. It’s a little minuscule workout that is everything—the push-up.

Last year, I worked with a high school football team, and I saw something very scary—kids who could bench 250–300 lbs but couldn’t perform a single push-up! The importance of push-ups has completely gone out the window, and I have no idea why or how. If you’re an athlete and you can’t hold your body in a plank position, yet you can bench 300 lbs, you aren’t strong at all. I would go as far as to say you’re a “weak bastard.” I don’t care how much you weigh. You should be able to do a single, perfect, push-up or get the hell out of my face with what you bench press. This is day one stuff!

I’m going to lay it out for you right here. You can practice in your backyards, garages, and living rooms so that you don’t embarrass yourself in public.

How a push-up should look
Your body should be tight and flat, not curved up or with your low back swayed down like an old horse. You should be in a straight line as if you were laying on the floor. You should be able to pinch a silver dollar between your butt cheeks. Tighten it up! (I know you’re a tight ass about your bench form, so do the same here big man!)

Your hands should grip the floor. Don’t push the floor away from you but hold on to it like you’re holding on to your last remaining shred of dignity. Keep your elbows tight to your sides. Save the chicken wings for the bar. You’ve failed when you can’t keep your body straight and tight.

Here’s a simple progression:

Step 1: Grab a bench, chair, truck tail gate, or whatever. I don’t give a crap. Just get your shoulder elevated because you can’t support your body weight yet. Do three sets. The first two sets should be to submaximal effort (leave two or three in the tank). For the last set, perform as many as possible. Do this every other day or throw it in after your bench press on your upper body day(s).

Step 2: Congratulations! You can do 25 elevated push-ups now—in a row! So get rid of the elevation and start working on performing a push-up on a flat surface. Once you can get 25 in a row on a flat surface, take some of your bad ass bench chains, throw them around your neck, and weight your push-ups.

If you go flat and can’t get three repetitions, go to half of your old elevation. Wash, rinse, and repeat step one.

Step 3: Challenge your friends who can’t do push-ups and bury their asses. Impress the ladies!

Monday, 29Mar10

Strongman Monday

40 work / 20 rest timed routine for 4 rounds

~ 1 arm 24k Kettlebell bench press (alt. 5l/5r)
~ Keg overhead press
~ 1 arm 40# DB thrusters (alt. 5l/5r)
~ 30# ball slams
~ Pull-ups ( from a dead hang to the chin over bar)
~ 115# Deadlifts

“Pain is not evil, unless it conquers us.”
- Charles Kingsley

Monster Bells – What are they?

These massive dumbbells will help you blast your shoulder and grip strength to the Nxt Level. These dumbbells take the look and use of the antique dumbbells used by professional strongmen over 100 years ago. They have designed these dumbbell’s to be weight loadable by adding shot, BB’s, coins, sand or a combination of to bring the weight to your desired level. We have had our 8″ MonsterBells up to 202 pounds filled with lead shot and our 12″ up to 205 filled with just sand and they are built X-tra Heavy Duty! In the video below you’ll see just how they are used… Nxt week – Atlas Stones?

Monday, 22Mar10 

Strongman Monday

4 rounds at 45/15 w/ no rest 

• Pullups 
• Sandbag run
• Over the shoulder keg carry
• Deadlifts 135#
• Burpees
• DB Cleans

NUTRITION

30 Day Paleo Challenge: April 15 – May 15, 2010 

View Below for Paleo Challenge Info 

• By eating the foods that we are genetically adapted to eat, followers of the Paleo Diet are naturally lean, have acne-free skin, improved athletic performance, and are experiencing relief from numerous metabolic-related and autoimmune diseases. thepaleodiet.com
  
  

Paleo Challenge: April 15 -May 15, 2010 

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

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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

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.