ROD 072013



Saturday, 20July13


Met-Con Routine

Select 1 KB for all three exercises, MAKE IT CHALLENGING! 

21-18-15-12-9-6 reps for time:

  • Kettlebell Swings
  • Golblet squats
  • High pulls

RUN 1 LOOP As Fast As Possible


The Reason You Aren’t Seeing Results From Your Workout And the easy way to change it

By Amy Schlinger

If you find your strength training workouts lacking—as in lacking results or effort—look to the number on the dumbbell. You’re probably not lifting enough when you go to the gym, says new research published in the Journal of Strength and Conditioning Research.
Going where no exercise research has gone before, Hassan Elsangedy, PhD, professor in the department of physical education at the Federal University of Rio Grande do Norte, and his colleagues allowed participants to select their weight loads for strength training workouts. This in an effort to see whether women choose challenging loads that will improve muscle fitness.
Turns out that the women were skimping on the weight! ”Our findings indicated that inactive older women self-selected an exercise intensity during resistance training below the recommendation for improvements on muscle fitness in apparently healthy older adults, set forth by the American College of Sports Medicine,” says Elsangedy.
Why were these women heading for the low end of the weight rack? While some used the I’m-afraid-I’ll-bulk-up excuse, there might be another reason: adherence to high intensity exercise programs is low despite their proven results.
Luckily you don’t have to workout like a crazy woman to gain all-important muscle mass. Resistance training, even at a low resistance, will promote conditioning in older adults, especially ones classified as deconditioned. “The muscles will be stimulated and detect strength is necessary and maintain it,” says Paul Vincent, MS, CEO of Altus Sports Institute in Santa Monica, California. “However, if the body does not get challenged by the weight, it will not adapt and strength goals will not be met.”

We preach this to you on a daily basis.
Read it for yourself.