Are Your Muscles Confused?

Here is a great article to read about the importance of adding variety to working out.  In our workouts, every class is different and it’s rare that you will do the same thing from one day to the next.  This actually has less to do with “confusing” out muscles, but more to do with engaging our brains.  When every class is different we avoid boredom from setting in and are more motivated to workout.  When it comes to motivation, variety matters.

Fit for Life – Wednesday January 15, 2020

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I love this post a friend of mine shared on Facebook:

“When I was in Florida I had the pleasure of walking with my Mom and two of her friends in the early morning. The average age of these women is 71 and they keep an awesome pace. They walk 4 mornings a week for about 3 km. I loved moving with them.”
Deb Allen Shackell, January 10, 2020

What a lovely picture and an inspiring quote – I just had to share it!

Today’s Work:

Strength Focus
Deadlift
8, 8, 6, 6, 4, 4

Progressively load to an RPE of 7-8 for you last 2 sets of 4 reps.  Rest 1-2 minutes between each set.

Conditioning Workout
2-3rds of

45 sec bike
75 sec rest

45 sec row
75 sec rest

45 sec plank hold
75 sec rest

Rest 1 more complete minute between rounds

 

Fit for Life – Tuesday January 14, 2020

Interesting research from activity tracker data from older adults shows that those who move less than 2000 steps per day were more likely to be re-admitted to the hospital following injury or illness.

Most of us have smart phones these days and can track our daily activity levels and total steps.  The Health app built into the iPhone will count your steps each day provided you carry it around with you every where you go.  Some of us also have Fit Bits or smart watches that will also track our daily steps.  Do you know how many steps you took today?  This is a great way to start to log your daily activity so that you can follow “Harry’s #1 Rule”  and mine!  Exercise 6 days a week like it is your job!

Today’s Strength Focus
Squats
8, 8, 6, 6, 4, 4

Progressively load to achieve an RPR of 7-8 for you last 2 sets of 4 reps

Conditioning Workout

Working in teams of 2, with one person working at a time, chip away at the total reps breaking them up into manageable chunks.  Every time you switch partners, you both do 2 laps of the gym together.

50 KB swings
2 laps
40 PVC Thrusters
2 laps
30 Ring Rows
2 laps
20 Wall balls
2 laps
10 pull ups
2 laps

Fit for Life – Thursday January 9, 2020

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Strength Focus
Part 1:  As a Group
3 sets of 3  1/2 Turkish Get Up

Part 2:
3 set of
Bicep Curls 10 reps
Tricep Extensions 10 reps
Banded Pull Ups 5 reps

Conditioning Workout

Every minute on the minute for 15 minutes (one exercise per minute)
1. Farmer Carry – lengths
2. Turkish Get Up or Burpee – 2 reps
3. Step ups – 20 (challenging height)

Fit for Life – Wednesday January 8, 2020

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“Keep your cart to the perimeter” – adapted from the Crossfit L1 Training Guide and Whiteboard Daily.

“In plain language, base your diet on garden vegetables (especially greens), meats, nuts and seeds, some fruit, little starch and no sugar.  That’s about as simple as we can get.

By keeping your grocery kart 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.”

This is a nice timely reminder as we start the new year.  All of us are feeling the effects of the holidays, the calorie rich foods and lots of it, and of course not as much time in the gym.  As we finish off all the holiday leftovers and special baked goods and re-stock our kitchens, keep this in mind.  I don’t venture down the aisles very often and when I do it is usually for coffee, spices and cereal for my kids who have two hollow legs!

So I will look for all of you in the gym or the perimeter of the grocery stores in town!

Here is today’s work:

Strength Focus

A) Temp Squats
5 sets of 3 reps, increasing load as possible with each set

B) Reverse Lunge from Weight Plate
5 sets of 3 each leg

Conditioning Workout

30 seconds of work, 30 seconds of rest

2-3 rounds
Bike or row
KB swing
Step ups
Thrusters
1 minute rest

Tuesday January 7, 2020

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This is a great Graphic to help you visualize your Rate of Perceived Exertion (RPE).  Remember we can use it as a guide for our intensity and how much weight we are lifting.

Today’s Work:

Strength Focus

Shoulder Press
Set 1.  10 reps at RPE of 5/10
Set 2.  8 reps at RPE of 6/10
Set 3.   6 reps at RPE of 7/10
Set 4.   6 reps of RPE of 8/10
Set 5.   8 reps of RPE of 6/10
Set 6.  10 reps of RPE of 5/10

Alternate Shoulder Press with 5 ring rows and rest 2 minutes between each set.

Conditioning Workout
Working with a partner to complete a total of:
40 push ups
30 ring rows
20 push press
10 burpees
* every time you break from the movement, both partners complete one lap together and then switch

Fit for Life – Monday January 6, 2020

January

Welcome back to “work” … a new year and time to get strong!  Lots of additional classes added to the schedule this week and looking forward to seeing everyone back in the gym!

Today’s Work:

Strength Focus
Alternate Goblet Squats with a KB Sumo Deadlift. Rest 45 sec between squats and deadlift and 2 minutes after each set.
Set 1.   10 reps at RPE of 5/10 (this should be light)
Set 2.    8 reps at RPE of 6/10
Set 3.    6 reps at RPE of 7/10
Set 4.    6 reps at RPE of 8/10 (heavy)
Set 5.    8 reps at RPE of 6/10
Set 6.    10 reps at RPE of 5/10 (light)

Conditioning Workout
3 rounds of
16 KB swing
16 step ups
8 alternate leg lunge
4 push-ups