Fitness Fabulous: February 2009

24 February 2009

Fitness Fabulous Training Log - Updated 24th Feb

One of the best way to keep your self at your training regime is to keep a log - and so I'll use this log as a way of recording my training sessions.

I train for general fitness, for health, and for strengthening yourself for daily activities like lifting a heavy load off the floor - hence I Deadlift.

I steer away from isolation exercises, and machines if I can - I live by Cross Fit training methodologies:

CrossFit is a strength and conditioning system built on constantly varied, if not randomized, functional movements executed at high intensity. Let’s give life to this description and see how this program, honed from years of clinical experience, goes about forging elite fitness.

Man’s world, nature, is full of movement. Our standing, sitting, throwing, lifting, pushing, pulling, climbing, running, and of course, punching are all quite natural. They got us where we are. They are part of our design. These natural, primal, movements influence the exercises included in CrossFit’s workouts.

Thats why I thrive on a barbell - it allows you to mimic real life situations where strength is pivotal. Getting up from a seat effortlessly? You'll get better with barbell squats - and someday you'll climb stair after stair with no perceived effort.

Need to lift a heavy load that is pinning down a loved one? That's why the people at Cross Fit deadlift. It might be a little extreme but there isn't a day you can get by without lifting a heavy load. So why not get better at it? (And minimize injuries to it as well)

Note:
HIIT = High Intensity Interval Training
100m Sprints. 20mx2 Sprints. 20m lunges. Tuck jumps. Squat jumps. Box jumps.

Barbell Training
Shoulder Press. Barbell Thrusters. Upright Row. Bentover Row. Deadlift. Squat Jumps. Back Squats. Lunges.

Ask yourself: What's your training like, and what are you training for?

Workout Of The Day - 24th Feb 2009

3 sets of:

10 x Barbell Shoulder Press
10 x Barbell Upright Row
10 x Barbell Bent Over Row
10 x Barbell Deadlift

10 x Barbell Thrusters
10 x Barbell Squat Jumps
10 x Barbell Lunges

All exercises performed with 2 x 10kg weights, on a 6kg bar.

19 February 2009

Workout Of The Day - 18th Feb 2009

1 set is as:

Barbell Shoulder Press
Barbell Upright Row
Barbell Bent Over Row
Barbell Deadlift

Barbell Thrusters from Cross Fit Demos

Barbell Squat Jumps
Barbell Lunges

All exercises performed with 2 x 10kg weights, on a 6kg bar.

Mens Health - Avoid Run-Down Muscles

Working out and skipping a meal after it 'to lose weight'? Think twice:

Read this over here (page 42)

Better still, read the whole collection of Mens Health over here

18 February 2009

Fitness Fabulous Training Log - Updated 16th Feb

CrossFit is a strength and conditioning system built on constantly varied, if not randomized, functional movements executed at high intensity. Let’s give life to this description and see how this program, honed from years of clinical experience, goes about forging elite fitness.

Man’s world, nature, is full of movement. Our standing, sitting, throwing, lifting, pushing, pulling, climbing, running, and of course, punching are all quite natural. They got us where we are. They are part of our design. These natural, primal, movements influence the exercises included in CrossFit’s workouts.

12 February 2009

Barbell Squat Jump

Many athletes use the barbell squat jump as an exercise to develop lower body power.

The way to train for huge lower body strength and explosiveness means you need to mimic it in your training, better still if you can overload it.

Crossfit does this by focusing on the barbell squat jump. [Video]

Your starting position, and also your landing position should be like above - never land with your knees locked.

Jump up into the air with the barbell over your shoulders, pushing up and high.

This will recruit tonnes of muscle fibres, and result in an increased release of testosterone for muscular growth.

10 February 2009

Cross Fit Delight - Fitness Links

I've added more links to several Cross Fit afliates - extremely motivational websites - ranging from traditional weightlifting, power lifting, kettlebells, and HIIT.

More to come.