ROD 090610
ROD
Monday, 06Sept10
Happy Labor Day !!!
NLP is closed today
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Labor Day is a glorious holiday because your child will be going back to school the next day. It would have been called Independence Day, but that name was already taken. ~Bill Dodds
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Below are some amazing workout demo’s… enjoy your Day
Read ”How Fit Are You?” – [pdf] This is some great information about how fit are you.
From the Vault: Sots Press – video [wmv] [mov]
225 pound Grace with Rob Orlando – video [wmv] [mov]
Dave Lipson 340lbs on today’s WOD – video [wmv] [mov]
From the vault: Brendan Gilliam WOD Demo – video [wmv] [mov]
Greg Amundson “Test 3″ video – [wmv] [mov]
WOD Demo at CrossFit Santa Cruz – video [wmv] [mov]
ROD 090510
ROD
Sunday, 05Sept10
reST Day
We don’t accomplish anything in this world alone … and whatever happens is the result of the whole tapestry of one’s life and all the weavings of individual threads from one to another that creates something.
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Nutrition and Strength Training
Don’t put junk fuel into your body!
The place that nutrition plays in improving optimal performance needs to be more clearly understood. Nutrition is the process of absorbing and utilizing nutrients in a manner that will promote optimal physical wellness and support the body and its many functions. Optimal bodily function, especially in those who wish to push their limits, in no way can occur without the daily ingestion of a precise mix of 59 substances. Some of these precise substances you will need a lot of such as oxygen, hydrogen, carbon, nitrogen, and sulfar. They are widely available in a variety of foods we eat and in the air we breathe. So, it is safe to say supply is not often a problem. The remaining 54 nutrients we need in medium or smaller amounts. They are less plentiful in the environment and may be deficient (or entirely absent), in our diet. Here is the point to really focus on and never forget. All of these 59 nutrients need to interact with each other with precise synergy in order to produce, maintain and renew your body so it can be optimal. If even one of these nutrients is “off” (missing or deficient), then the function of all the rest are impaired! 
So, where do we go from here? Let us recap first. To be optimal:
(A) The nutrients our bodies need have to to be present in adequate amounts or optimal function will be impaired.
(B) The human body can not make the nutrients or can not make enough of them for normal tissue function.
(C)You have to get these needed nutrients from your diet.
You will find that nutrition is a magic bullet that will help you more than ever dreamed to achieve your athletic and fitness goals. These days, everyone who exercises must take their sports and fitness nutrition seriously.
You see, allowing the proper muscle building foods to dominate your diet can help the body in its efforts to build muscle fast, heal itself, and in some cases, particular foods can strengthen the immune system and lessen the risks of serious illness. It should be your task to carefully consider the latest scientific breakthroughs in muscle building foods and learn how this new knowledge can be applied to your own specific athletic and fitness training programs.
PLAN FOR CONSISTANT LONG-TERM
When you are ready to implement a better sports or fitness nutrition program, don’t expect rapid results. Unlike drugs, nutients do not have rapid effects. No quick fix! The objective of healthier nutrition is to build a better body. Think of it in this manner. If you take a neglected house plant and start feeding and watering it consistantly better, the leaves may perk up a bit from the improved nutrition. But you have to wait on the old leaves to die off and new leaves to grow before you get a really healthy plant. This takes time to do, so do it right.
When you start feeding the body better muscle building foods, you have to wait on the physiological dynamics of the body to grow new improved cells. For example, A blood cell lasts 60-120 days. In 3-4 months your whole blood supply is completely replaced. In 6 months almost all the proteins in your body die and are replaced, even the DNA of your genes. In 1 year all of your bones and even the enamel of your teeth is replaced, constructed entirely out of the nutrients that you eat.
“TIME TO GET SERIOUS, TIME TO GET RESULTS!”
Whatever your sport or fitness goals, the information herein will help you achieve true peak performance capabilities. If you really want to do the best for your body, give it the highest quality fuel made from the purest ingredients found in the best muscle building foods and supplements available. This is so essential that anyone who is strength training to build quality muscle, should consider using to make the most of their efforts. Having more knowledge about what muscle building foods should be fueling your athletic and fitness training endeavors is essential. Give your body what it needs and it will pay you back 100 fold with superior performance. The objective of healthier nutrition is to build a better body – period!
Every meal that you plan is important. But by far the most important meal of the day is…
(3) you risk destroying your fat-burning metabolism, losing 20% of the gains you otherwise would have made.
The simple fix is to consume a precisely calculated meal immediately after your workout to support your goals – whether it’s burning fat, building muscle, or dramatically improving your athletic performance. Deprive your body of the nutrients it needs and you may as well flush your training efforts down the toilet.
They are:
* To replace substances in sweat loss.
* To build strength and power.
* To build lean tissue (muscle).
* To lose fat.
* To enhance general health and improve functioning of all body processes.
* To relieve pain.
* To stimulate mental concentration.
* To repair injuries and traumatized tissue.
* To speed recovery between workouts.
ROD 082910
ROD
Sunday, 29Aug10
reSt Day
As healthy people we always take for granted our health and bodies. We come to the gym and workout hard, we lose weight, we get stronger. The small things that we never think about. How we grab a dumbbell or swing a kettlebell. It takes our natural given limbs to accomplish these small feats. We complain about how our callouses are getting bigger and how tendonitis is getting in the way of lifting. We cheat at times and take a light weight over a more challenging one and in our minds we are content with those little things. Continue reading…
ROD 081510
ROD
Sunday, 15Aug10
REST Day
Recovery is the most important aspect of your strengthening. Enjoy your day off.
ROD 080810
ROD
Sunday, 08Aug10
rEsT Day
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All that we are is the result of what we have thought. If a man speaks or acts with an evil thought, pain follows him. If a man speaks or acts with a pure thought, happiness follows him, like a shadow that never leaves him ~ Buddah
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ROD 080110
ROD
Sunday, 01Aug10
ReSt Day
ROD 072510
ROD
Sunday, 25Jul10
rEst Day
Hey, Where’s Paul. We miss you buddy…
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Every day do something that will inch you closer to a better tomorrow. Doug Firebaugh
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13 Ridiculous Food Labels that Might Be Fooling You
by Vin Miller
With the ridiculous and misleading claims that are made on the packaging of many foods, it can be difficult to differentiate the truth from devious marketing. This is important because the failure to make this distinction can have a significant impact on your health and wellbeing.
To help you recognize the deceiving marketing that’s commonly found on food labels, I went grocery shopping and came home with a number of great examples. Aside from the obvious reason of it being unhealthy, I ordinarily don’t buy this type of food because it supports industrial agriculture, and in turn, supports irresponsible and inhumane farming practices. However, if I’m able to help steer you away from these foods, then it will be for a good cause. Continue reading…
ROD 071810
ROD
Sunday, 18Jul10
ReSt Day
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Common sense is the knack of seeing things as they are, and doing things as they ought to be done. – Josh Billings
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The Stages of Change: Understanding Your Motivation
Overview
People often expect to make changes in their lives quickly. “I’ll go to the gym five times a week,” they say, or “It’s no big deal to cut out sugar.” And then reality hits, the fatigue sets in and the cookies start calling from the cupboards. Whether it’s starting a new exercise program, learning communication skills or a career transition, understanding how change works can help you find and maintain your motivation.
Six Stages of Change
According to University of Rhode Island researchers James Prochaska and Carlo DiClemente, there are six stages of change: pre-contemplation is the mindset before you even think about making a change; contemplation is the stage in which you start to think about making a change; preparation is the stage during which you start to get ready for a change; action is when you are in the midst of changing; maintenance is remaining consistent with your new behaviors; and relapse (which people tend not to realize is one of the stages of change) is falling back on former behaviors.
To best set yourself up for lasting change, there are several things for which you can plan. Gathering resources and information about the change you want to incur can put you on the path to success. Asking yourself what in your life will need to look different and what are the specific steps you need to reach your goal will help as well. Getting really detailed and breaking your goal into the smallest objectives possible is a great way to ensure being less overwhelmed with the process.
Stage Shifting
Once you figure out where you are in the stages of change, think about what you might need to transition from one stage to the other. Maybe you’ve been exercising with regularity, but the flu set you back two weeks so your new habit has suffered a setback. How will you get yourself back to your regimen? Taking a step back and an objective assessment of where you are can help you refocus on what you need to budge. It doesn’t have to be a big thing that gets you going, because solid change usually comes from a gradual process.
Relapse
It is completely normal to lapse into former behaviors. If you notice that you’ve slipped, instead of beating yourself up, consider relapse as an opportunity to examine what helped you succeed and what were your blockades. Coming up with a new plan to address obstacles, whether they are old or new, may give you the adjustment you need to dive back into your new behavior.
Support
Rarely do people make it through changes without support. Look at the people, institutions and environments in which you interact and ask yourself which are helpful and which may be detrimental to you. Setting your sights on positive influences and asking for help will assist you in your new behaviors. No doubt, if you have the bug, you can do it alone; but why struggle when there are likely many people just like you with whom you can share the efforts of the challenge and the celebrations of success?
ROD 071110
ROD
Sunday, 11Jul10
ReSt Day
Point Pleasant Beach
AHHHHHH!!!! Enjoy your Day.
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Focus on your problem zones, your strength, your energy, your flexibility and all the rest. Maybe your chest is flabby or your hips or waist need toning. Also, you should change your program every thirty days. That’s the key.
Jack LaLanne
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ROD 062710
ROD
Sunday, 27Jun10
rEst Day
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The greatest good you can do for another is not just share your riches, but to reveal to him his own. Benjamin Disraeli
Mindfulness in Training by Coach D
I’m hesitant to call this an article – it’s more like a collection of thoughts that, while not presenting any particularly new information, will hopefully get you thinking, just a little.
Training is inherently a mental, as well as a physical process. We know and accept this easily. We see people get pumped up before a big lift, flip their “go” switch when they’re in heated competition with a close rival, and of course, we get to see when someone has a bad day and doesn’t perform to their full capacity. Our mental fortitude gets us through a big lift, a tough workout, or a long run – it has a definite effect on how well you perform.
The other side of the story is not how your mental state affects your physical performance, but instead why we should try to be more mentally receptive to our training to move more efficiently and safely.
Let me explain.
I’ve heard people describe High Intensity Interval Training as a continual work in progress, almost like a sport. On your first day, you begin with basic, foundational principles. Similarly, we begin with basics. We start trainees with exercises which they are familiar with, and are more position rather than movement or speed oriented. We begin with push-ups and sit-ups, where the amount that has to be mentally processed is limited. We move on to squats. With proper cues, a good air squat takes little thought. When most of us began, we simply needed to run through our mental checklist – weight on the heels, chest up, back tight, and finally good depth – to perform a passable squat.
The problem is that many of us never reach the stage where we are using the body and special awareness we have, melded with what we know about a movement and how to perform it correctly, to ever get to the point where we are consistently moving efficiently and safely.
Stop, think.
Some of us don’t bother to process our movement mentally to perform even the simplest movements correctly. As we move from movements that can be thought through slowly to be performed correctly, to exercises that require both proper positions and speed – like a clean – we’re going to find ourselves lagging behind. Eventually, if you pay attention to how you squat, recognizing what it feels like when we say “good” or “too shallow” or “get your back tight”, you won’t need to run through a long mental checklist just to squat properly. Everyone at the gym responds to cues, it requires fairly little thought, we’re simply helping your mind coax your body into doing what we would like it to do. But consistently getting your body to move properly requires diligenence, patience & thought.
Every day, I get people moving correctly, only to see them the next day making the same mistakes. If you never learn to think clearly about what you’re doing, you’ll never be able to perform more advanced movements with precision. You may be strong, fast, and have all the heart in the world, but eventually, your lack of training mindfulness will hold you back.
When you’re performing a movement, and especially when cued, don’t just react passively so that you correct yourself for a brief moment. Think about what you did wrong, think about how it felt to do it wrong, think about the risk of injury that can occur for doing it wrong and how it feels now that you’re doing it right. With practice, you’ll eventually get to store your technique error to the back of your mind, and shift your focus to other issues. But without tackling it up front, you’ll continue to make the same mistakes, delaying your progress, and making for an ugly looking squat. We want you to perform your best and at optimal levels, in order to do that you must think constantly about your movement patterns. Poor movements can adversely effect all of your lifts and increase your risk of injury.