Raising kids, daily lap swimming and watching sports can take up a lot of one’s day and even make one believes finding time for anything else seem unlikely. However, in the grand scheme of things, staying healthy should be high up on your list of daily priorities. As a parent this became painfully evident while watching my son rehab his way through a sports-related back injury. The upside to his journey into and out of competitive soccer was his decision to be a health and wellness major in college.
CA 101 – The early months
Based on my son’s incessant pleading and logical arguments to do something else other than swim laps, I drank his youthful Kool-Aid and entered the world of CA. Overcoming the fear to walk into CA was step one and step two was participating in my first CA session. Crawling, stretching, box pushing, running, twisting, jumping, squatting, inch worming, rowing, and burpees are not life threatening but they sure do make you question the logic behind completing steps one and two. If sore muscles and creaking joints are a sign of doing good work then I must have a perfect record. CA humbles you but it doesn’t knock you down. Everyone shares the same fun!
CA – The middle months
Some might say that drinking the Kool-Aid is easy and buying into the whole exercise regime isn’t rocket science and they might be correct. However, most of the fitness advertising touting a perfectly sculpted body through the use of this device or doing that exercise routine fails to mention that without a personal commitment you likely won’t achieve anything beyond a growing sense of frustration. Perceptible change isn’t achieved overnight but with continued work and CA helping me I can attest that it does happen.
CA Today – Believe
Although a medical issue created a three month gap in my routine, not returning to CA did not enter my mind. One problem with an exercise routine is not really knowing how long it will take before you start feeling fitter and looking better. Hearing those encouraging words during sets of burpees or kilometers of rowing made me a believer in the CA experience.
CA Tomorrow – keep doing it
If life is just another terminal disease, you can either let it slowly kill you or you can get out of your chair and do something positive for yourself. I am about to turn 62 and my CA adventure is certainly not over. I survived the early months, the middle months, today and I will be there tomorrow!
The perfect push-up is an upper-body focused exercise with full-body benefits.
There are many variations, but being able to perform the standard push-up is an important ability to have in your fitness toolbox. Whether you’re fairly experienced or just starting out, you can always benefit from increasing your knowledge of the movement, and a lot of practice, practice, practice.
Here we’ll be breaking down the push-up, going over the setup, technique, and major muscles involved. There will also be ways to help you get started, and cues to help make them even better.
We’ll keep it all short, simple, and (hopefully) practical. Then, get after it. The best way to get better at push-ups…is to do push-ups!
The Setup: Position yourself on the ground with:
Arms straight, with elbows and wrists directly below or just wider than your shoulders.
Think as if you were standing up with both arms forward, and trying to push someone’s car out of your parking space.
Press your palms and fingers into the floor.
“Grip the ground”. This helps engage more muscles in your arms and shoulders, and take some of the strain off of your wrists.
Legs straight out and close together, toes down.
Head straight, so that your neck is not arched up or curved down.
Your gaze is towards the floor, just ahead of your hands.
Contract your glutes, quads, and abdominals. One way to help is take a big breath out, trying to make everything tight while doing so.
Think squeeze your cheeks, engage your legs, and tighten your abs as if Superman was about to punch you in the gut.
Now pause, hold here, and check yourself.
Your body should be in, or close to a straight line starting from your ankles, up your back, along your neck, and through the top of your head.
Your hands are engaged and gripping the ground, toes are planted, and everything in between (legs, hips, abs, shoulders) is tight and ready.
This is the “up” position.
Your body is now all straightened out, locked in, and good to go.
Break from your elbows, and begin lowering your body towards the floor. Your legs, hips, and chest all move together.
Keep everything from the setup nice and tight. Control your movement.
Arms and elbows in close by your body. Think “arms glues to your sides”.
Breathe in (inhale) as you lower down.
Bring your chest to, or as close to the ground as possible.
“Graze the ground” or stop just above it.
This is the “down” position.
Reach the bottom point, push back up.
Breathe out (exhale) as you push up. Use your breath to help keep your abs tight, and get into a rhythm.
Think “push the floor away from you”.
Push yourself back to the starting “up” position.
There is it, one badass push-up! Now reset, and keep going.
What if the Floor is (too much): Raise yourself up, elevate your hands
If you’re at home or the gym.
Use a wall, side of a bed, back of a couch, armrest, chair, stairs…
Use a box, bench, or a barbell set in the squat rack. Adjust the hooks to the right height, set your body in position, and push away.
Wherever you are, just work your way down towards the floor as your strength improves.
Major Movers: Chest, arms, shoulders
Pectoralis major (your chest)
Triceps brachii (back of your arms)
Anterior deltoids (front of your shoulder)
Also Working: Everything else
There you have it, the push-up.
Use these steps to help you get that first push-up, and try out these cues to make your push-ups even more effective.
You need to make your body do what you want it to do. Get yourself set up, and practice, practice, practice.
They’ll get better. You’ll get stronger.
One last thing, if when you are done fixing your form for the better and you are looking for more from your fitness we are only a call or email away. If you are not yet one of our bad-ass clients then call or email now to set up the first workout at the last gym you will ever need.
Don’t believe me? Read these…
So I had this really science based, fact check blog planned for today about the importance of bodyweight work as THE platform for success or continued success at any level of athletic endeavor. That without it you can’t lift more, or run faster, or yadda, yadda, yadda. Then I boiled it down to Ego Check: volume and viciousness.
Then I started reading some things. You know, articles on the Internet, blogs, lists, and more bullsh*t about New Years resolutions, and Dr. OZ, and quick fix crap, so I decided to switch it up. So this is one part rant, two parts CA philosophy, and one half-part backflip into the randomized scatterings that are my brain. (Don’t worry, bodyweight Awesomeness will post next week!) [Can you say push-up?] 😉
I have a voracious (<- SAT word right there) appetite for books, and knowledge; and the more I learn, the more I realize I don’t know anything about anything, and therefore I need to learn more. (It seems like Sisyphus pushing the bolder, but honestly I love it.) When you stop learning you might as well checkout. Quit your job and find something that makes you happy, and a big part of that happiness is a platform for growth.
So here is something to consider.
2+2 =4, but so does
3+1=4, and so does
9-5=4, and well… so does
64 / 16 =4 and then, well… you get the drift.
There are a lot of ways to get from point A to point B, and no matter what you call it. Or how pretty the box, bow, or gift-wrap is. It all boils down to simple concepts. So let me package 2015 Resolutions simply…
Stop to look around once in a while, do whatever it is because it makes you HAPPY!
Learn to be a little UNCOMFORTABLE.
Drink a shit ton of WATER.
Eat a vegetable based dietLIFESTYLE.
Training and exercise are not wars with your body, they SUSTAIN it.
Be EXCEPTIONAL at the simple things, this INCLUDES movement.
Stop judging others for what they do. If everybody is moving then guess what; you’re on the same F*cking team.
Check your ego at the door. If you knew better you wouldn’t be taking direction you would be giving it. (<- Also if you believe that, then you need to read more books)
(Just a snippet of what an evening here looks like)
It’s been a while since I wrote a new article. I know that, much like in academia, in a social media driven world it’s publish or die.
Sometimes you just don’t have the time to…
Run your ever growing business (I can’t say thank you enough, by the way!!!)
Run your training groups
Meet with people to extend your network so as to offer greater service to your clientele (Those things that will set you apart from every other “gym”)
Study for new certifications (Did I mention that I just started the Precision Nutrition Level 1 program?)
Make a new Youtube video of yourself or somebody else doing a front squat (you know, to add to the other 700,000 front squat videos on Youtube)
Get your own training in
Develop your website
Streamline your business
Work on your advertising plan (What the heck is that!?)
Order new equipment and maintain current equipment
Make sure you answer that email you meant to respond to yesterday (10 days ago, sorry Haley! 🙁 )
Oh yeah, and make sure all your I’s are crossed and your T’s are dotted when moving into a larger more awesome facility (Yeah!!!! That is happening!)
So writing a new blog fell off the back of the metaphorical truck. Chalk it up to growing pains though. Get comfortable being uncomfortable. Sometimes it’s a struggle, sometimes you just want to bang your head against the wall, but sometimes (ok, all the time) you want to high five the random person walking into Starbucks just because, well, it’s awesome out there.
That’s where tenacity comes in. If it were easy everybody would do it, right? Actually though, if it were EASY, nobody would be afraid to do it. This is true for training, for racing, and for losing weight.
Just remember that the simple things that are your habits will carry you through. Lift heavy, push your boundaries, run till your lungs hurt. It’s bumpy, and the hills are long, and the water is cold, and the weights like to stay on the ground, and the paperwork is endless. Encourage others to do the same, treasure the view, revel in the silence that creeps into your ears as uncomfortable exertion drowns out the noise, and just enjoy the ride you’re on.
Enjoy the growing pains, because if they are ever gone, then you are either dead or complacent, and that’s just boring.
In the last 72 hours a lot has been going on in both my personal life and business life. What has been interesting is the thread of connection back to a place some 1,800 miles away and 10 years ago, I called home. I have been privileged enough to be part of a successful program and what I learned during it and my time at SMU has given me an edge on life, and business. In this I have been taking solace/escape in the trials and tribulations of my alma maters basketball team during their March madness run.
(surprising nobody has yelled at us yet for not warming up)
I wear a lot of college gear, (thanks to all of my collegiate athletes hooking me up with hoodies that I wear proudly). If you didn’t know though I am a proud pony. What that means is a bit different than most though. I am part of the Mustang Nation not just as an alumnus, but also as a letterman. I was fortunate enough to be part of a highly successful program, one that continues that success everyday. Being part of four championship teams I got to ride high. So watching your fellow athletes, train, study, train, eat, study, train, get hurt, get healthy, compete, and not be able to see them succeed is hard.
Rough days of training. Endless trampoline/dry board work, weight training when my body was already wrecked, the Nat, Eddie’s always good natured temperament, Jim’s constant push, dragging my a** to evening classes barely able to stand, studying with one eye open knowing I needed a nap but my course load didn’t care. Long trips across Texas in vans, competing on the road and knowing you have to go back to a mountain of work when it was all over, good or bad. These are the things fans don’t quite get. While I was there the “big” sports struggled while the rest of the teams were producing conference champions and championships, All-Americans, world-university games competitors, national team members, national champions, and Olympians.
(This was my world for a long time)
Yet some of the hardest days were standing in the student sections with all the other athletes from the other teams, and the rest of the school body watching yet another blowout on the gridiron or the court. Those were the hardest days as an athlete. Not the close loss but the ruthless beating. It wasn’t the coaches, athletes, facilities, it was just something that was off and it seemed nobody could figure it out.
With the NCAA non – decision for the tournament, you can say a lot of things. One way or another they didn’t make the field of 64. So be it. To the NIT they go, and watching them struggle and rally has been something all athletes no matter their colors understand. For me getting text messages from friends, teammates, family, with score updates while at work reminded me of so many great things but biggest of all some key lessons.
(Lets be clear, this sucks)
Being an athlete teaches you how to get knocked down and how to get up again. Learn from it, and to perform no matter what. How to manage your time, stay cool under pressure, multi-task, depend on others to do the same, risk big, fail often, and understand that all you can expect on any given day is to be average. You just have to make sure your average is better than everybody else.
So as schools both public and private, universities and grade/high schools look at their budgets and slash and burn sports (and the arts but thats for a different post). You forget that those things are what teach character, and at the end of the day, it’s the athlete that is going to stand naked in the thunderstorm with a metal rod in hand because if that’s what they have to do to get ahead then they are going to do it. They just want it more, and they might just do it to beat you.
The 22 point run SMU went on Tuesday night against Clemson in the second half to win and head to the final is a true testament to their character. It comes from years of being kicked when you’re down. To great teachers like Coach Brown, a supportive community, and the best thing that could have happened, was for them to not make the tournament, now they have something to prove, and that makes them dangerous.
(nothing like getting snowed in on the road)
On Thursday night in a packed Madison Square Garden in their final game of the season against Minnesota this show down will be epic. No matter how it unfolds every athlete that will be watching that game will feel both the pain of defeat and the joy of success; because at the root of it all, we just want to be there all over again.
Personally I’ll be in the second row, behind the goal with the rest of the Red and Blue.
Starting February 6th, 2014 Session one is designed to teach you the proper technique and basic principles for using the ergometer. (So as to get the most bang for all that sweat!)
4 90-minutes sessions.
Every Thursday night 7:00-8:30pm
Only 9 spots available RESERVE A SPOT NOW
Starting March 6th, 2014 Session 2 is all about putting that hard mental training to work. This is geared toward developing your Zone 2, interval training, and that ever so precious VO2 capacity.
4 90 minutes sessions.
Every Thursday night 7:00-8:30pm
45$ (Introductory price!)
Only 9 spots available RESERVE A SPOT NOW
Introduction to CAIR
Want to know what those people are doing 3 days a week? All that sitting and sliding back and forth? It has to be better than deadlifting and kettlebells, right? Well, you are correct. Here is your shot to try it out.
Starting February 11th, 2014 Intro to CAIR is designed to teach you the proper technique for using the ergometer, so as to get the most bang for all that sweat, and ultimately, if your up for the challenge to join the team. 😉
4 90-minutes sessions
Every Tuesday night 7:00-8:30pm
45$ (Introductory price!)
Only 9 spots available RESERVE A SPOT NOW
Lately, I have been considering getting a part time job. It would give me more income to towards buying more/better equipment for the facility. (I like stuff, especially awesome stuff, and the kind of stuff that makes you more awesome!) It would also give me freedom to leave the facility, make some coin, and interact with other non-CA-going individuals.
Some job options I have considered:
1. Waiter/Bartender (Yep, been there done that)
2. Mailman (I generally have the middle of the day open. I look great in grey, too.)
3. Grocery Store Shelf-stocker (They work nights. And, I am really good at putting stuff away.)
4. Babysitter (Seriously, I have no idea why, but kids love me.)
5. Wal-Mart Greeter (It will help with my personal skills. And, I get a sweet vest!)
Then, it hit me like a ton of Palačinkes! (Swedish Pancakes filled with jam <- Epic. The only thing that could make them better is if they had bacon in there too!)
Here it is…
A part-time gig as Hans or Franz.
Here is why:
My dashing good looks (thanks mom and dad!), my calm cool demeanor, charming bedside manor, constant desire to have an awesome foreign accent, love for grey sweats, but, most importantly, I am pretty freaking good at deadlifts. If it’s heavy and on the ground, I can pick it up! (It’s a gift. lol)
In reality, I can’t afford to take time away from the CA, so a second job is out, but it does let me build on the idea of picking up heavy stuff. So, let’s talk about it:
Picking Up Heavy Stuff:
The deadlift is possibly my favorite exercise. There are many reasons for this. I am going to elaborate on why and then really delve into the technique of a deadlift and the reason we do so, so, so many of them here in the CA. (Other than my absolute love for them.)
Firstly, I think everybody loves to load up a bar and see what they can do. Seriously who doesn’t want to see the garden hoses (veins) come out and bar bend like crazy? Here are the reasons I LOVE (<- yup using the “L” word again.) the deadlift.
When doing the deadlift, you engage all of these muscles: deltoids (shoulders), pectoralis major (chest), latissimus dorsi (low back), trapezius (Upper back), bicep brachii (biceps), brachialis/ extensors (upper arm, forearms, grip), rectus abductus (abs), gluteus maximus, hamstrings, vastus lateralis, rectus femoris, vastus medialus, adductor longus, Sartorius… Let’s just say the legs as a whole. In a nutshell…everything. The deadlift works everything. (Also, it is difficult to read a magazine while deadlifting ;-))
The deadlift is pretty simple in theory: pick heavy weight off floor. However, I see them done wrong frequently. Doing a deadlift wrong generally leads to unnecessary strain on the lower back and ultimately injury. In minor cases, this injury leads to not being able to train for a couple of days. In more severe cases, major trauma, sometimes life altering, can occur.
It’s worth it to do a deadlift right. Here at the CA we work on doing them right all the time, and some of the technique we use cuts against the grain of traditional teaching on deadlift.
Firstly, prep the body to be ready to engage and pry the bar off of the floor. This all starts with setting the spine in neutral; but more importantly getting the right muscles to “turn on”. In order to set your stance, take your index finger and place it into your belly button. (Good news, we all have one. If your client/or you do not have one… Run. Run fast. Seriously, that person is an alien. They are probably going to try to harvest you for food.) Once you have located the belly button with your index finger, engage your abductors (stomach muscles) by extending it forward. When doing so the chest will rise and your posture should elongate (straighten).
While your stomach is engaged, align your hips into a posterior position to engage your lower back, and help you sit down into the deadlift, as opposed to bend over. This is first major mistake I see made when doing a neutral position deadlift: athletes bend and arch their back, collapsing their posture. (The Sumo style, or Romanian/straight leg deadlift work in different ways to be discussed in a later article). Sitting down into the set position allows for the shoulders to remain above the hips and for the arms to hang down naturally. This compresses the body in a similar fashion as the back squat and front squat, discussed in the previous article.
Next, (this is where the hate mail will begin, and the threats of endangering clients amongst other things I will hear from people) the head position should be to look up. This is how I teach it and want it done at the CA. Many trainers teach you to keep your head neutral to decrease strain on the neck and lumbar spine. There are some good reasons and benefits to looking up though.
Early on, I learned something really interesting by just being a kid… It was reinforced through athletics, and then there was this whole education and teaching thing: The body will go where the head will go. (Simple right? If you don’t believe me test it out. Go out in your yard or to a park. Run as fast as you can, then abruptly look left or right. Then tell me what happens. <- This is homework ;-))
Looking up helps engage muscles in your neck, which will allow muscles in your posterior chain to engage. When you look down, your back disengages and you “round out” allowing for unnecessary strain on your lower back, as this is where the load from the bar is now compressing.
By looking up, you also help keep the shoulders from rolling forward, a common mistake in heavy lifting. (This chain reaction – head up, shoulders back – is based in biomechanics and leverage.) When looking up it is also easier to keep the hips below the shoulders allowing for the vertical climb of the body: driving with the legs and not “lifting” with the muscles of the back. Finally, it keeps the shoulders from traveling too far forward and it will help you from getting stuck just above your knees.
As a nuts and bolts guy, I tend to do a lot of reading. That is the beginning of perfecting deadlift technique for the CA. Then, I look at who is at the top of the food chain and what they are doing. There are a number of lifters that “look up,” including the likes of Kirk Karwoski, Andy Bolton, and Ed Coan. (If you don’t know these names, take a trip to YouTube. Also make sure you put on some popcorn because you are going to watch some awesome stuff happen over and over again.)
Now here is the one thing I will say concerning neutral head position: moving the head from the “looking up” position back to a neutral at the top of the deadlift will help to lock out. Should you ever want to compete in the power lifting world, the last thing you want to have happen is to throw up a big number and then have it disqualified for not locking out at the top. This can happen if you continue to look up as you reach the apex of the lift, as sometimes the knees will remain bent.
In the last couple of weeks I have been collecting information from my youth and collegiate athletes regarding their strength and conditioning programs. Knowing their current training plan at school, I can build the structure for their training plan while they are at CA over break. Talking with all these student athletes revealed a new trend in the world of exercise and fitness that I have to comment on, because it debunks one of my favorite exercises: The Back Squat. (Cue the epic drum roll… Dun, dun, dunnn)
It seems that the back squat has become a dirty word in some schools; it is essentially banned in many of my student-athletes’ training facilities. The front squat has become the go-to lift. When I interrogated them about this, none of them seemed to have an answer to my persistent “why?!”. (This made me rather aggravated, because whenever they train at CA they generally want to know the “why” for every exercise and ask a fantastically annoying amount of questions. <-This is a good thing!)
Is this the new fitness trend?
Is this the groundwork for a war with the back squat?
For the love of all ninjas, I seriously hope not.
::Now, dragging my jump box to the front of the lecture hall to stand on. (These boxes are heavy!)::
In Defense of the Back Squat
As a foundational movement of the body, the squat is one of the most basic components of most athletic weight training programs. Debate on effectiveness of squatting techniques and variability of muscular engagement is frequent (and heated) between those with the PhD’s and us, nuts and bolts guys (and gals).
When you look at the hard scientific numbers behind different squat techniques, there isn’t a whole lot of difference. These numbers are based on electromyography (or EMG) activity. Whether it is the front, back, wide, narrow, partial, or full squat, there is minimal change in the muscle groups engaged.
Change in gluteus maximus (butt muscle) engagement is really only effected by squatting depth and stance width. The hip adductor (muscles of the hip, crazy you have muscles there right?) and vastus intermedialis (middle muscle of the thigh, yup the front of your leg isn’t just one muscle) activity can be increased using half squats and a wide stance, but this change is minimal. Often, the front squat is given preference over the back squat in order to decrease compressive knee forces.
So, yes, definitely do front squats, for the love of all things, PROTECT YOUR KNEES! I partially agree with the highly paid professionals in our university systems. (Note: This is said tongue in cheek. Most of them are underpaid in my general opinion.) However, simply erasing the back squat isn’t the answer. Let’s break it down.
The Front Squat
Deep front squat, heels flat, knees pushed out over the toes, elbows in line with the shoulders. Still inside of the knees. As you can see, I prefer using clean grip. This forces the athlete to firmly rest the bar in the crux of the shoulder and helps build confidence in a deep squat position for the catch phase of a floor “power” clean. (I also see a lot of rotator cuff inflexibility, so they try to hold the bar instead of support it. That is for another post though.)
I prefer the knees to flair out so as to increase development of the vastus lateralis (inner quad) through the drive phase of the squat, and to counteract valgus collapse (knee falling in) for those that suffer from that very fixable and over looked issue.
By placing the barbell across the shoulders, you load the front part of the body and force the body to pull forward. This increases knee flexion as the athlete descends into the squat. This puts greater load on the quads rather than the glutes. In addition, this requires the lower back and spine to remain engaged to prevent the upper body from falling forward and dropping the weight. All of this means that front squats are great for working on deep squats, stability, and core development.
The Back Squat
Deep back squat, heels flat on the floor, knees pushed out over the toes. Glutes close to the ground. The bar sits directly over the ankles; and the line created from the knee to the ankle is parallel to the line created from the shoulder to the hip.
By placing the bar on your back you load up the posterior half of the body. This creates a compressive force that causes the hamstrings, hip abductors, and glutes to engage in order to protect the vertebrae of the spinal column. Many people argue that the back squat will lead to back issues later on because of this large load on the spine. However, the spine is a pretty amazing thing. It can actually take huge amounts of compressive force, as long as you don’t compromise it by flexing or rotating it under load.
The real issue is this: any exercise can cause trauma, if done incorrectly. By maintaining a strong upright torso and not collapsing during the drive phase (bottom to the top), you ultimately can lift heavier weight over time because the spine is such a strong support. The back squat will also develop a hugely under appreciated power source: your butt. As some of my youngest athletes like to say, “There is nothing wrong with a big dump truck!” (<- This means butt.)
Note: To be clear, we do a lot of body weight squats at CA. My deep-rooted belief is that until they can move themselves; there is no reason to add resistance. This rule applies to adult athletes as well.
When front squats are used exclusively, I often see underdeveloped glutes and hamstrings and over developed quads, generally vastus medialis (outer quad). In women, this imbalance is far more prevalent as all women are quad dominant. (It’s that whole making babies thing. Yay biology!)
In my youth athletes, I frequently see front squats that aren’t deep enough for increased range of motion as their ankle flexion is not nearly good enough to develop good lifting posture and depth. Their core strength is not well developed, so they tend to dip forward from the upper torso to “get deeper”. This sacrifices the whole getting stronger thing that they are trying to work on. This dip also comes from trying to lift too much weight.
The back squat is my go to lift at CA when it comes to lower body development for both the posterior and the anterior. It increases flexibility, without demanding it. It balances development between the quads and the glute/hamstring system. And finally, it supports large loads, without damaging the spine. This means faster, more powerful, and more explosive athletes. It may mean you have more developed glutes, but there is nothing wrong with a big dump truck, right?
So, Sir Mix-A-Lot had it right… long live the back squat.
The first truly goal oriented indoor rowing team in the Capital District!
CAIR has been a brainchild of mine for a number of years now. Finally, after a great discussion with Greg Hammond at Concept 2, I decided to jump in with both feet and make this happen.
There are a number of indoor rowing gyms starting to pop up all over the place. Many operate like traditional spin classes. CAIR is much more than that. The idea is team and collective goals. Racing is encouraged in order to go fast; the amazing health benefits are just an awesome side effect of that. With new-to-the-sport athletes side by side collegiate athletes on winter break, along with a handful of U23 athletes looking to qualify for a selection camp, and also those “unaffiliated” post-university rowers looking to move on to the national team, CAIR is unique. Different people, but everyone has the same goal: go fast, and have fun doing it.
The format for CAIR is the same as all CA training. It’s small group training that will happen in the CA with a focus on education, personal growth, and team competition. It culminates in Boston, Massachusetts at C.R.A.S.H. B. Sprints Indoor Rowing World Championships. Side by side with some of the best athletes in the world, junior athletes, and anybody who is still willing to pull on the handle, CA will put in times for the 2000m ergometer test. There is competition for everyone, man, woman, and child alike, and its awesome…
Want to know what it is like? Watch this video of the University of Washington Men taking care of business. There is a reason why they are the reigning 3 time national champions…
For those athletes who are traditionally cycle based athletes, or triathletes. Here is the sell. In Great Britian Rowers ride/Riders row, it’s a crazy thought but some things just make sense. Lots of it! If you don’t believe me read this:
The health benefits are huge. The competitiveness in the CA is unlike anywhere else outside of a traditional boathouse.
Burn at least 800 calories in just one session, in almost every case more.
Erging is a non-impact exercise, which develops strength in your legs, core and upper body with every stroke.
Rowing improves your cardiovascular health and reduces blood pressure.
It increases vascularity and circulation efficiency throughout your entire body.
Rowing improves flexibility and strengthens your core like never before.
Reduces anxiety and improves your energy levels
Increases bone density for those with, or at risk for, osteoporosis
Excellent for cross-training athletes looking to improve stamina and total body strength. Upper body conditioning allows athletes, such as runner and cyclists, to achieve a balanced and more flexible body
It only took only took 11 months for me to plan an open house. (When I say me, I really mean all the awesome people that helped me in SOOOOO many ways put this together!)
What to bring: Bring Friends! Lots of them!
Some people say I am slow. I like to think about it as tactical. All the pieces had to be in the right place and I think that they finally are. So on the eve of my initial lease signing almost a year ago I am quite ok with saying, hello public. Contemporary Athlete is here and Team CA is ready to change the Capital District.
Here is your opportunity to show off the place many of you call home.
Meet my friends and associates while you nosh on some awesome healthy food from Nancy and her staff at Good Morning Café (The Good Karma Ninja, oh and my favorite Thursday Breakfast Ninja); Robin Morgan of ANew Nutrition who I trust with all my nutrition (“What do you mean no more cookies?” The Food Ninja); Paul Jensen of Albany Therapeutic Massage and Sports Performance Center (“Paul I did this…so can you fix me?” Ninja) oh and ME (Humble Ninja)!
There are going to be some awesome door prizes to win, for anybody that’s interested, a 3pm “Warm Up”, and something I am really excited about, and have been for a long time now…
The Official Launch of…
Don’t know what it is? Well, hopefully the anticipation will make you excited enough to show up!