ROD 012812
ROD
Saturday, 28Jan12
Cusick Crusher
I love the 15/15 work/rest ratio. So lets do it again for 20 mins or 10 rounds whichever makes you feel better…of
- KB Swings
- Mountain climbers
- DB Thrusters
- DB Renegade Rows
This ROD is most effective when done nonstop & together.
- 80 Mountain Climbers each leg is a 1 count
- 25 Jump Squats
- 10 plank shoulder taps
- 25 Sit-ups
- 15 Burpees
- 15 Ball Slams with green MB’s
- High Knees for 1 minute
- 30 Kettlebell highpulls…. Repeat sequence as needed
Something to think about if your a runner.
ROD 012612
ROD
Thursday, 26Jan12
X- treme ROD
This is a timed set of 30 seconds on and 20 seconds rest for 5 rounds ~ No Rest
- Deadlifts
- Weighted Step ups
- Wall Ball
- Dbl KB Swings
- Ball slams
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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!!!!
ROD 011712
ROD
Tuesday, 17Jan12
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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Tabata Tuesday
Tabata these 5 exercises for 20 seconds rest / 10 second rest. Stay on each station for the complete 8 rounds
- TRX recline to a finisher
- Wall Ball shots
- KB swings
- Mtn. Climbers
- Ball slams
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Athlete ROD
A timed 30 seconds work / 20 seconds rest for 4 Rounds
- Med-ball push-ups
- 180 Jumps on Stepper
- Air squats
Rest two minutes, then…
- Suitecase Deadlift Squat Jumps
- Mountain Climbers
- S/L Donkey kicks 15r/15L
ROD 011312
ROD
Friday, 13Jan12
This is a timed workout 30 work / 15 rest with a 40 second rest in between each of the 4 rounds
- Reclines
- Band Thrusters
- Burps
- 180? twist ball slam
- Figure 8 to a hold
- KB Back Presses
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Don’t forget the NLP Party is tomorrow evening!!
ROD 010312
ROD
Tuesday, 03Jan12
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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This is one of those classes that start with the foundations of Olympic lifting. You must be a diehard enthusiast of the art of weightlifting. This class is for the serious-minded X-treme member. We will review the deadlift.
X-Treme / ROD
This is a blazing fast workout with no time to rest / 10 Rounds for time:
- 10 Deadlifts (bodyweight)
- 10 Half-burpees
The only word that will describe this ROD is —- “OUCH!!!”
ROD 122811
ROD
Wednesday, 28Dec11
Resolution Prep
Work / Rest ratio 30/15 work for 5 rounds at each couplet with a 1 minute rest in between each set of couplets.
- TRX chest press
- KB Swings
1 minute rest
- Sit-outs
- DB Umpas
1 minute rest
- TRX single arm rows
- KB Shoulder passes (heavy)
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The New Full-Frontal: Has Pubic Hair in America Gone Extinct?
Women sport a stark-naked mons veneris for many reasons, ranging from the practical to the provocative. Herbenick’s explanation is a tame one: She thinks it’s mainly a response to skimpy clothing trends. “Our underwear today is a lot smaller than women’s underwear was 20 years ago,” she says. “And if you have hair sticking out the sides of your underwear, that’s just kind of, like, unkempt.”
Low-slung pants, too, may be a factor: “Certainly when I think of the younger version of Britney Spears and the extremely low-cut jeans she would wear, I remember thinking, If she had pubic hair you would be able to see it,” she says.
Pinto’s reasoning, too, is more sensible than scandalous: She just feels cleaner down there.
“It could be attributed to visual pornographers’ desire to infantilize women, or simply to make genitalia more visible to the camera.”
“I work out a lot. I get sweaty,” she explains calmly. “And it starts to smell when you’ve got hair down there. So yeah, it hurts, but I just feel so much cleaner.”
Pinto, who’s candid about her active sex life, points out that she’s never waxed at the request of a boyfriend or a partner. “I did it the first time for me,” she says, “and I still do it for me.” Pinto was 17 when she first waxed it all off.
Though Pinto says sex has never felt any different to her without pubic hair (“Once we get going, who cares?” she says with a laugh), there certainly remains a sexual motive for taking it all off: Drawing back the curtain of pubic hair exposes the clitoris, the labia and the vagina for plain viewing. There’s a tactile element, too: As one elated young husband named Mark explained to Glamour in 2009, “The skin down there is protected — it never really touches anything, it never sees the sun — so it’s ridiculously soft.
“You can’t really tell how soft it is until a woman waxes. Oh my God, you can’t believe how soft it is when you wax,” 28-year-old Mark gushed. “It’s extremely, extremely soft, so it feels great when you have sex.”
Pinto’s past boyfriends, she says, would wholeheartedly agree. “Once, I started dating someone when I hadn’t waxed in a while,” she says, “And then when I did, he went, Oh! This is awesome! Why didn’t you do this before?!”
“That was my senior year of high school,” she adds. “So every month I would text him, ‘Guess who’s getting a wax!’ And he’d be like, ‘Smiley face, so excited!’”
Many men, like Bob Fitzpatrick, a finance student at the University of Michigan, are more likely to perform oral sex on a female partner if she has no pubic hair.
“If she’s seeking for you to pleasure her and you have pubic hairs in your mouth, you’re not going to be pleased with that,” the 21-year-old says. Fitzpatrick, a bright, chatty Lake Forest, Illinois, native who’s paired off with a casual-but-exclusive significant other, says he prefers a clean-shaven or fully waxed mons pubis, and giggles as he recalls one particularly dismaying encounter. “I was like, Oh no, five o’clock shadow?! This is gonna be itchy on my face!”
* * *
Although sex, hygiene, and clothing are all contributing factors, Fitzpatrick, Herbenick, and Pinto all agree that there’s one main driving force behind America’s villainization of pubic hair: pornography.
When a team of researchers from George Washington University took a closer look at Playboy‘s representations of women’s genitalia throughout the years, they found that in issues dating from the magazine’s inception in 1953 up through the 1970s and ’80s, more than 95 percent of the centerfolds and naked models sported full, apparently natural pubic hair.
In the late 20th century, though, that changed. As Joseph Slade, professor of media and culture at Ohio University, puts it, the media legitimized voyeurism and turned it into a way of life; suddenly, porn viewers wanted to see everything more deeply and without the veil of hair. Thus, Playboy‘s love affair with the au naturel look faded: By the 1990s, more than a third of the models appeared to have removed some of their pubic hair. And in the new millennium, less than 10 percent of nude models now sport the full pubic bush, while a third remove their hair partially and one-quarter remove it completely. Playboy has trimmed down the standard from the un-modified, detail-obscuring “fur bikini” it helped popularize in the 1960s to the vanishing act it promotes today.
Hugh Hefner’s magazine, however, isn’t the only supporter of the tress-less treasure chest. Rather, says Slade, genital alopecia seems to have hit the entire adult entertainment industry. “Depilation took hold in visual porn in the 1990s, though some actresses trimmed for movies before then,” Slade says. “It was easier to keep crotches cleaner on the set. But certainly the practice is widespread in video porn today. Enough so that backlash has created a niche fetish for ‘full bushes.’”
But while the sleek, slick, bare labia majora is more common in visual porn today than ever before, the stylized hairless vulva has actually been around for centuries. According to Slade, as far back as the 15th century, women — especially prostitutes — often shaved their pubic hair to avoid lice infestation, which is where having a muff may have picked up its stigma of being “unclean.” In the years following, medieval and classical European sculptors and painters omitted pubic hair from depictions of female nudes; In fact, the notion of pubic hair in general was so unholy that every last naked prophet on the Sistine Chapel ceiling is completely hairless below the neck. But life didn’t dare imitate art — at least, that is, not until Playboy.
Slade cites two potential reasons for porn’s fixation on the bare vagina. “It could be attributed to visual pornographers’ desire to infantilize women,” Slade says, “or simply to make genitalia more visible to the camera. Male porn stars often shave their pubic hair for that purpose, too.”
Many feminists understandably take umbrage at the first, Slade says. “Bare pubic areas are most common in videos advertised as featuring young women, because it does infantilize them or make them look pre-pubescent.” It’s less common, he says, in porn featuring MILFs (American Pie‘s now-famous acronym for “mothers I’d like to fuck”), because mature age is the appeal.
EMPOWERING OR DEFLOWERING?
Herbenick readily admits that today, both men and women alike largely consider pubic hair dirty or unfeminine. In other words, it carries a less-than-desirable stigma among members of both sexes. “But I would put it this way: so does the rest of women’s body hair,” she counters. “Pubic hair was kind of the last to join.” After all, she says, women remove their leg hair and underarm hair all over the Western world, and many report that they would feel ashamed or embarrassed if they didn’t. “They wouldn’t want people to see that on them,” she says. “They say they would feel unfeminine, or that they wouldn’t feel sexy.”
So what does it all mean? Is pubic hair removal a symbol of feminine pride, something that Gloria Steinem might be proud of? Or does it signify submission to a domineering male agenda?
“It’s all in how people deal with it,” Herbenick says. As she’s seen in her lecture-hall encounters, the hairless vulva isn’t always analogous to the clenched fist of female solidarity; just as often, it’s a telltale sign of oppression or forced conformity.
But, she says, uncovered, demystified genitalia can just as easily be a symbol of empowerment. “Many women have started to feel a sense of ownership over their bodies — an autonomy,” she says. “If they want to take it off, they take it off. If they want to grow it back, they grow it back. If they want to shave it into a heart, they shave it into a heart. But they’re doing it because they want to.”
And sometimes, they want to make it permanent. Women aren’t just striving for ways to attain that smooth, glossy, doll-like physique — they’re looking for ways to preserve it, too. Many advocate for laser hair removal as a quick, one-size-fits-all cure for the chronic problem of body hair; Pinto, who’s already permanently depilated her forearms via laser hair removal, plans to undergo the procedure on her bikini area this winter.
Laser hair removal requires commitment: It can take eight to 12 half-hour sessions to completely remove the hair, with three to eight weeks between each treatment, and maintenance sessions are often necessary in later years to keep growth at bay.
Pinto’s mother, a former plastic surgeon, plans to give her daughter the $3,000 procedure as a college graduation gift.
ROD 122411
ROD
Saturday, 24Dec11
Christmas Eve Met-Con Blast
As we prepare for Christmas, we have in front of us all of the Chrismas fare. Tonight we will eat, drink and party all we can. So this workout will be dedicated to the gluttonus, drunkuous and festivous alter-ego inside of us all. Here we go!!
30 w/30 r seconds for 24 minutes ~ No rest
- TRX recline & high pulls
- DB walking lunges
- Plank walkers
- DB Thrusters
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20 w / 20 r seconds for 20 minutes ~No rest
- Half burpees
- Reclines
- Donkey kick to box jump
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“‘Twas the Night Before Christmas”
By Clement Clarke Moore
‘Twas the night before Christmas, when all through the house
Not a creature was stirring, not even a mouse;
The stockings were hung by the chimney with care,
In hopes that St. Nicholas soon would be there;
The children were nestled all snug in their beds,
While visions of sugar-plums danced in their heads;
And mamma in her ‘kerchief, and I in my cap,
Had just settled down for a long winter’s nap,
When out on the lawn there arose such a clatter,
I sprang from the bed to see what was the matter.
Away to the window I flew like a flash,
Tore open the shutters and threw up the sash.
The moon on the breast of the new-fallen snow
Gave the lustre of mid-day to objects below,
When, what to my wondering eyes should appear,
But a miniature sleigh, and eight tiny reindeer,
With a little old driver, so lively and quick,
I knew in a moment it must be St. Nick.
More rapid than eagles his coursers they came,
And he whistled, and shouted, and called them by name;
“Now, DASHER! now, DANCER! now, PRANCER and VIXEN!
On, COMET! on CUPID! on, DONDER and BLITZEN!
To the top of the porch! to the top of the wall!
Now dash away! dash away! dash away all!”
As dry leaves that before the wild hurricane fly,
When they meet with an obstacle, mount to the sky,
So up to the house-top the coursers they flew,
With the sleigh full of toys, and St. Nicholas too.
And then, in a twinkling, I heard on the roof
The prancing and pawing of each little hoof.
As I drew in my hand, and was turning around,
Down the chimney St. Nicholas came with a bound.
He was dressed all in fur, from his head to his foot,
And his clothes were all tarnished with ashes and soot;
A bundle of toys he had flung on his back,
And he looked like a peddler just opening his pack.
His eyes — how they twinkled! his dimples how merry!
His cheeks were like roses, his nose like a cherry!
His droll little mouth was drawn up like a bow,
And the beard of his chin was as white as the snow;
The stump of a pipe he held tight in his teeth,
And the smoke it encircled his head like a wreath;
He had a broad face and a little round belly,
That shook, when he laughed like a bowlful of jelly.
He was chubby and plump, a right jolly old elf,
And I laughed when I saw him, in spite of myself;
A wink of his eye and a twist of his head,
Soon gave me to know I had nothing to dread;
He spoke not a word, but went straight to his work,
And filled all the stockings; then turned with a jerk,
And laying his finger aside of his nose,
And giving a nod, up the chimney he rose;
He sprang to his sleigh, to his team gave a whistle,
And away they all flew like the down of a thistle.
But I heard him exclaim, ere he drove out of sight,
MERRY CHRISTMAS TO ALL, AND TO ALL A GOOD-NIGHT!
ROD 121711
ROD
Saturday, 17Dec11
Metcon Triplets
3 minutes at each triplet doing 20 second intervals continuosly. Go from one movement to the next without stopping.
Take 1:00 rest between each triplet and rotate through 2 times.
Here are the triplets:
- Jumping pull ups / thrusters / slamball 20-20-20 x3 = 3min
- Kettlebell swings / burpees / flings 20-20-20 x3 = 3min
- Kettlebell clean L / Kettlebell clean R / mountain climbers 20-20-20 x3 = 3min
- Pushups / Walkouts / Kettlebell get-ups 20-20-20 x3 = 3min
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ROD 120611
ROD
Tuesday, 06Dec11
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.
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.
X-treme ROD
3 rounds for time… Go Heavy or Go home.
- 6 Hang Squat Cleans
- 9 KB Squat-Press-Stand (alt 3 r/l)
- 12 Box Jumps
- 15 Push-ups
- 18 Mtn. Climbers
ROD 120311
ROD
Saturday, 03Dec11
Tazmanian Triplets
15 seconds work/ 15 seconds rest for 8 rounds at each triplet
- Kettlebell swings / Burpees / KB high pulls
- Reclines /Mtn. Climbers /Alt. kettlebell racked squats
Take 1:00 rest between each 8 round couplet… Go heavy or Go home
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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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