Guess who is done with all of their calculus objectives three weeks before school ends? This guy! Aww yeah! What does that mean? Well it means I will have more to my life than fitness and math. Imagine that.
Coordination: The ability to move muscles in the accurate and desired way.
What dies this mean? If you want to do a snatch, and you need to shrug and thrust your hips at the same time, then you need to be coordinated and have the ability to do both of those with precision to maximize power. What CrossFit amounts to is that strength comes not only from muscle and raw strength, but precision of muscle movement. Sure you can dead lift 400 pounds, but if you cannot learn how to lockout the bar at the top of your snatch and get under it, you will struggle to snatch 100lbs.
Most movements are complex movements that require exact muscle movements to maximize power and ultimately result in moving some real weight. So the next time you are working out, instead of stacking all the weight to the bar. Grab the empty barbell and practice that form and nail those moves and get used to the proprioception.
As for me my kryptonite for coordination is getting into a hand stand. Once up I can push out all those hand stand push ups, but getting into that hand stand just makes me look like a fish out of water. A worm in a rainstorm man. No joke. Practice it no matter how rediculous you look.
Workout
Wendler 5,3,1 Week One
Flat Bench
Incline Bench
Decline Bench
Decline Push-Ups
Unload 50% max 2x10
CrossFit
Tabatas
Push-Ups
1min rest
Sit Ups
1min rest
Jumping Pull Ups
1 min rest
Push Press 45lbs
1 min rest
Squats
1 min rest
Total: 64 Reps
Abs
Okay there is no ab workout for me for a very good reason. They are way too sore!!!! It is horrible but good to know I got such a good ab workout. Wat could give me such a good ab workout? Going to the club. The music pumping. The subs bumping? And my dancing all combined to give me the greatest ab workout I hve ever had. Fun and good for me. Aww Yeah!
Monday, May 16, 2011
Thursday, May 5, 2011
Gimmie' Power Son!
Well all I can say is high school, it was nice knowing you. AP tests are done, only two finals to take, so pretty much the need to try is over with. Straight A's is what I have and intend to keep with the smallest amount of effort possible because B's are worthless! So do you know what this all means? More time to workout!!!! Awww YEAH!
Power = Work/Time; the rate at which work is done.
The goal of working out is to become a fit and powerful individual. Am I right? So sure you can dead-lift 350 3 times in 10 seconds, I mean thats cool I guess. You may be strong, but are you powerful? Well lets look at an individual who can dead-lift 185 10 times in 10 seconds. Now sure he's pretty strong too, but is he powerful? Lets break it down.
350*3*1/10 = 105J/s
185*10*1/10 = 185 J/s
So thanks to math, and physics if you will, we can see that less weight, but faster reps will give you a much greater power output. So knowing this, lets look at CrossFit itself. The idea behind CrossFit is to do the most work in a given amount of time.This explains the multitude of bodyweight exercises and emphasis on time for each WOD. It is not a matter of how much, it is a matter of how fast. So if you are truely trying to become stronger and more powerful, skip the heavy weights and go back down some, but make sure to focus on busting those reps out as fast as possible. That will be your key to increasing power. Not to mention a great plateau breaker.
Workout
3x(15,15,15) Superset every two
Triple Drop- Straight Bar Cable Curls
Triple Drop- Straight Bar Tricep Press Downs
Preacher Curl
Overhead Rope Tricep Press
Seated Alternating Curls
Rope Press Downs
Reverse Grip Cable Curls
Chair Press Downs
High Cable Curls
Reverse Grip Tricep Pull Down
Abs
1x45
Oblique Raises
Cardio
Soccer Tryouts (so pretty much a sprint workout)
Power = Work/Time; the rate at which work is done.
The goal of working out is to become a fit and powerful individual. Am I right? So sure you can dead-lift 350 3 times in 10 seconds, I mean thats cool I guess. You may be strong, but are you powerful? Well lets look at an individual who can dead-lift 185 10 times in 10 seconds. Now sure he's pretty strong too, but is he powerful? Lets break it down.
350*3*1/10 = 105J/s
185*10*1/10 = 185 J/s
So thanks to math, and physics if you will, we can see that less weight, but faster reps will give you a much greater power output. So knowing this, lets look at CrossFit itself. The idea behind CrossFit is to do the most work in a given amount of time.This explains the multitude of bodyweight exercises and emphasis on time for each WOD. It is not a matter of how much, it is a matter of how fast. So if you are truely trying to become stronger and more powerful, skip the heavy weights and go back down some, but make sure to focus on busting those reps out as fast as possible. That will be your key to increasing power. Not to mention a great plateau breaker.
Workout
3x(15,15,15) Superset every two
Triple Drop- Straight Bar Cable Curls
Triple Drop- Straight Bar Tricep Press Downs
Preacher Curl
Overhead Rope Tricep Press
Seated Alternating Curls
Rope Press Downs
Reverse Grip Cable Curls
Chair Press Downs
High Cable Curls
Reverse Grip Tricep Pull Down
Abs
1x45
Oblique Raises
Cardio
Soccer Tryouts (so pretty much a sprint workout)
Tuesday, May 3, 2011
Agility Is Amazing
Now as usual, I will start with a sentence trying to get you all less mad at me for not blogging for a while by using some sort of excuse. Now I do have an excuse, but to be real, let's just say that I dropped the ball in this case. Now stop all your trash talk about my amatuer blogging, and get to reading my info.
I a,m going to spread the light upon agility and all of its beneficial characteristics. So lets get our eye pump on....BRO!
Agility: The power to move quickly and powerfully; nimbleness.
So what eaxactly does this mean in the world of fitness? Well to put it simply, everything! The way I see agility, it is the ability to use your power effectively by being able to execute the movement with precision. For example, power cleans, snatches, dead lifts. All these movements are high power movements that cn only be completed at heavy weight when you can quickly administer all your power in the exact way necessary.
Out of the realm of lifting and into the world of sports, it is almost more apparent. Sure someone can have great amounts of speed, but what happens when you ask them to quickly change direction? Well it usually isn't a very pretty sight. Why is this? They cannot quicly and effectively apply their power to a new direction. So the more agile you are, the better able you can change directions while in a full sprint because you can easily and quickly apply your strength in an efficient way to turn your body.
Now you all probably wondering how one can go about improving their agility. Well it's not a simple thing. It is one of those things where practice is the only way. So some great measures that can be taken to increase one's agility include speed ladder workouts, stepping exercises, warm-up plyometrics, T drills, shuttle runs, dot drills, and square cross sprints. All these exercises are for agility outside of the lifting world, but inside the lifting world, the best way is to practice the movement that you wish to increase your agility at. So if you need help on your snatch, drop the weight, practice the movement and speed it up as you get better. Ifneed be, break the compound movement down into simple movements and practice those individually.
Workout
3x(15,15,15)-superset each two workouts
Machine Flyes (Triple Drop)
Flat Bench Press
Flat Cable Flyes
Incline Bench Press
Incline Cable Flyes
Decline Bench Press
Decline Cable Flyes
Abs
2x(20,20) non-stop superset
Ball Crunches
Concentration Crunches
CrossFit
20 Minute AMRAP
5 KBS 1.5 pood (53 lbs)
10 Pushups
15 Air Squats
Result: 17 rds. + 10
I a,m going to spread the light upon agility and all of its beneficial characteristics. So lets get our eye pump on....BRO!
Agility: The power to move quickly and powerfully; nimbleness.
So what eaxactly does this mean in the world of fitness? Well to put it simply, everything! The way I see agility, it is the ability to use your power effectively by being able to execute the movement with precision. For example, power cleans, snatches, dead lifts. All these movements are high power movements that cn only be completed at heavy weight when you can quickly administer all your power in the exact way necessary.
Out of the realm of lifting and into the world of sports, it is almost more apparent. Sure someone can have great amounts of speed, but what happens when you ask them to quickly change direction? Well it usually isn't a very pretty sight. Why is this? They cannot quicly and effectively apply their power to a new direction. So the more agile you are, the better able you can change directions while in a full sprint because you can easily and quickly apply your strength in an efficient way to turn your body.
Now you all probably wondering how one can go about improving their agility. Well it's not a simple thing. It is one of those things where practice is the only way. So some great measures that can be taken to increase one's agility include speed ladder workouts, stepping exercises, warm-up plyometrics, T drills, shuttle runs, dot drills, and square cross sprints. All these exercises are for agility outside of the lifting world, but inside the lifting world, the best way is to practice the movement that you wish to increase your agility at. So if you need help on your snatch, drop the weight, practice the movement and speed it up as you get better. Ifneed be, break the compound movement down into simple movements and practice those individually.
Workout
3x(15,15,15)-superset each two workouts
Machine Flyes (Triple Drop)
Flat Bench Press
Flat Cable Flyes
Incline Bench Press
Incline Cable Flyes
Decline Bench Press
Decline Cable Flyes
Abs
2x(20,20) non-stop superset
Ball Crunches
Concentration Crunches
CrossFit
20 Minute AMRAP
5 KBS 1.5 pood (53 lbs)
10 Pushups
15 Air Squats
Result: 17 rds. + 10
Subscribe to:
Posts (Atom)