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)
When I opened Contemporary Athlete I had grand dreams (don’t worry, I still do!) of rows of amazing athletes of all ages doing agility drills, with fast moving feet; much like the fingers of a highly efficient stenographer banging away systematically. The uniform whirr of the wheels of ergometers churning away splits in a harmonious cacophony of acceleration and anguish. The cyclists, and tri-athletes; riding their trainers. The graceful yet mind tricking movement of men and women fluidly powerlifting impressive weights from the floor to overhead positions. This is the CA, this is the dream, and all dreams start on the foundation of a big multi-dimensional base…
(it all starts somewhere)
With that in mind, we live in a fast passed world. Our culture has a desire for instant gratification; and results, yesterday, not tomorrow, with little investment. Social media, fast food, email, smart phones, 5 – minute abs, 3 – minute glutes, perfect push-ups, and no minute guts.
Thursday night I started to teach the Snatch, to a group of 3. For the very first time since I opened almost 2 years ago. The snatch is one of the readily agreed upon 7 fundamental barbell movements for building speed and strength. Now this isn’t the first time I have taught this kind of movement by any means, but what it is, is the first time I have taught it to absolute novice athletes. Normally the situation is one of fixing or forwarding the effectiveness of the athlete. In this case, it is. “This is a barbell, now I am going to help you learn how to use it effectively.”
All we did was move the bar. In systematic and excruciatingly boring ways. Yes, they were sweaty, and probably tired, and likely sore and a bunch of other things you can call exercise. They weren’t hurt, confused, or operating in dangerous patterns all in the good old name of “getting your sweat on”.
(resistance is individual)
Which during my drive home last night I pondered on all of the stupid s*** I hear said and read constantly on memes when it comes to training and exercise. In the case of memes it’s usually emblazoned over a hard bodied, abs ripping, sweaty individual or an ass that potentially was carved by Michelangelo himself.
“Go hard, or go home”
“Engage your beast mode”
“Tears will get you sympathy, sweat will get you results”
“Train like a beast. Look like a beauty”
“When I’m dripping with sweat, I feel bad ass”
“The alternative to boredom is exercise, not food.”
“Keep squatting till your legs fall off”
“Sore Muscles, Happy Pain”
“Sore? Tired? Out of breath? Sweaty? Good. It’s Working.”
“Gonna run till I don’t Jiggle.”
This list goes on, but this should give you enough to start the ball rolling. The idea though, is to do a little more, a little better every consecutive time you train. As an athlete, sometimes in the search of “better” or “best” you might cross your threshold and end up with your head in a trash bin. This is NEVER the goal or idea. It’s a byproduct of testing your limits and if it happens 1:1000 times than your ratio is pretty good. For 95% (<- not a real statistic) of people this should NEVER ever happen though. ELITE is called that for a reason. It’s not EVERYBODY, that’s the point.
So while the new power-lifters work on their range of motion with PVC pipes and the Barbell. Looking for the perfect set up, and motion at a weight/limit that is appropriate for the journey toward excellence. They will get more flexible, and strong, and lean but it all boils down to training smart and efficiently. Which means don’t be a fool and buy into a phrase I recently heard and wish I could coin.
I love a project and fortunately athletes love to bring me slightly unreal timelines for their impending greatness. Let me start by saying I too suck at time management. It is generally because I think I can do way more than I physically or mentally can do in a reasonable amount of time. Training goals can also operate like this. When emily came to me with her Tough Mudder goals, and timeline, I knew the happy go lucky conversation was going to shift drastically to something that sounds a bit like this.
“Well, I think what you have are great goals. Here is what it is going to take to get there and just so you know I am more than commited to helping you; but this is going to suck. A lot. I mean a whole lot. I want you to go home and really think about this because the next conversation we have might be a bit overwhelming.”
With that being said Emily came back a week later and we went to work. Sometimes we all just need to let it settle in that there is no quick fix, and that getting from point A to point B is gonna take serious mental fortitude (In Mudder language, that’s called Grit) – Bender
Mudd? No Big Deal. Electrocution… uh, can I skip that part?
Monday morning. Do I want to get out of bed? No. Do I want to get out of bed and go work out? Definitely not. Do I suck it up and realize that champions are not made by sleeping in? yes!
Over the course of 5 months I’ve become what some might call a “gym rat” I love the gym and if I’m not there I legitimately miss it. My teammates became my family. My trainer became my friend. My favorite place is Contemporary Athlete. But lets be clear, sometimes you just don’t want to get out of bed…let me rewind for a moment.
My name is Emily, and I’m a Ninja. I started coming to Contemporary Athlete because I was sick of hiding my bad decisions in layers of sweatshirts. I wanted more. I wanted to have muscle definition without flexing. I wanted to eliminate the muffin top, but seriously who am I kidding – I was smuggling more than adorable muffins. From bad break ups to a serious car accident, I had stopped any physical activity and began to wallow in self pity and depression. Eating tasted good and its not like I was ever going to be skinny, it just wasn’t my “body type”. So when my friends decided that running a Tough Mudder race was a good idea, I surely didn’t want to be left out. It can’t be THAT hard, and there’s no time limit. I could do that. And then it hit me. “I can’t walk up a flight of stairs without getting winded” “I can’t lift more than 10 lbs” and “was college the last time I worked out?”
The competitor in me flared up and I started talking to Dave Bender about a SERIOUS plan to get in shape. I had barely 5 months to go from eating a box of doughnuts on the couch to running an 11 mile course full of obstacles and not die.
(Scale is the same but the body is not…)
The first few weeks were brutal. I am not kidding. There was swearing. There was crying. There was whining and there were incredulous looks shot at Dave regarding what he thought I could accomplish. Initially I lost weight. 11 lbs by week 3 and 18 pounds by week 6. No one was really noticing, but I found I didn’t need them too. My pants would not stay up. My endurance slowly but surely improved and my favorite part was that I was getting stronger. Things I thought I could never do were starting to happen but OH MY GOD was it slow. My patience is heinous and I’ll be the first to admit I’m quick to quit if I don’t get immediate satisfaction. I began to do 2-a-days training, starting at 7am and then coming back at 5:30pm. People called me crazy. I loved it. I felt good. I felt like I could do anything. I would push through the exhaustion and I found this beautiful potential to go further than where I previously felt like I had to end. My mind had flipped from doing the least amount possible into how much can I do? The possibilities seemed endless.
Then the weights got heavier. the workouts got harder and there were days when I would get so frustrated not understanding how I could still be so out of shape when it had been 3 months of training. I wasn’t losing weight and that felt like such a failure. Those days Dave was able to quietly remind me of where I had started. I got lost in the desire for what I thought perfection was, and how far from an airbrushed model I was, it would pile up and it all started to get me down. I can’t even begin to count the amount of times I would try to articulate my poorly thought out and for all the wrong reasons desires to be skinny. I’m a firm believer that no matter how great the plan, you will always have bad days. I had plenty of them and I still do, but I get through them with the help that Contemporary Athlete provides. What I found to be the most important factor in my training was that I was never alone. Dave is the best trainer I’ve ever worked with and while he instructs and inspires, there is something more magical happening at Contemporary Athlete. Something I had never experienced before.
(Sometimes outside the box, sometimes on it, but always improving)
Everyone and I mean EVERYONE is pulling for you. There has never been a group of more supportive, sincerely caring, and downright helpful people ever. Every single one of us had to start somewhere. Some have been athletes since pee wee soccer, and others might have stumbled into an athletic hobby, but I kid you not we were all beginners. I know, I know, you watch Jim do pull ups, and Ryan do push ups, and Lindsey do planks, and Leigh Ann do suicide drills and its easy to think Ok they are freakishly good at those things, but the way they got there is by doing them, over and over and over again. Next time you end up whimpering next to one of them, ask them how they do it. I did. I was floored at the fact that they HELPED. They shared tips and tricks to make the most effective work possible and what not to do to avoid injury. These people are NICE. The bonds get stronger, and the knowing laughs during things like turkish get ups, are what will keep you going. It’s what got me through 5 solid months of training. Team CA runs deep.
(sometimes you just have to start somewhere)
This is not by any stretch of the term “easy”. But it was easy for me to understand that if I didn’t change anything about the way I was living, my life would not change. Food is no longer comfort. Food is fuel which your body needs to go beast mode the next day. I found that no matter how much I trained, if my eating reflected a scene from Animal House….my progress suffered. That being said, I quickly realized how awful I felt if I ate anything close to junk food and not because of disappointment in falling off my path, but because junk is junk. If I ate garbage I felt like garbage and it made training SO much harder when I didn’t have the proper fuel.
(6 months of work, but these pull-ups happened)
There is a champion inside each of us ready to emerge victorious over a slothy lifestyle. So when I started, did I want to get out of bed and jump on the ski erg? no. no I did not. But I did it and you can too! I finished the Tough Mudder in the Poconos, got through every obstacle, and not only did I not die, I was back at CA training in less than 48 hours. Day by day its one more workout down, one more goal accomplished and its beyond amazing to look back on the progress you can make. The only thing standing between you and your health is your mind. So start now. Make the decision to be better, run faster, jump higher, and tackle life with the remarkable ability to keep going. It just comes down to that very first step. At Contemporary Athlete, we take that step together, and we go a lot further.
Once upon a time on a beautiful spring night after getting out of work, a young, optimistic athlete’s world changed drastically.
A half-mile from his home, a driver who was trying to make a changing traffic light struck that persons vehicle doing about 50 mph.
The vehicle spun around a number of times and ended up facing in the direction of on-coming traffic. Fortunately the victim was wearing his seatbelt and in was in peak performance shape so he thought he might walk away from the accident unscathed.
Six weeks later after a number of medical visits, it was discovered the victim had broken three vertebrae in his spine and was lucky to be walking. The outcome was grim; sports were out of the question and lifting heavy was not to be done.
This devastating news sent the victim reeling out of control. Without sports, this athlete had lost his identity, was depressed, and was slowly drinking and eating himself to death. At the lowest point, he had packed on an extra 1/3 of bodyweight and was barely recognizable.
Does this sound like every world-class athletes comeback story?
Well it kind of is. It’s my story, and it’s the antithesis for
12-12 Reboot, Reform, Reclaim
Ten years ago, I was that person in the car accident and it closed a door to part of my life only to open a much greater one. At one point of time the scale read 225#, which doesn’t seem too bad until you realize my healthy weight range is between 160-170.
As I struggled to get back to the old version of myself, I learned some hard lessons. What it feels like to train as a severely de-conditioned athlete, how to eat smart, hydrate, and ultimately how to push yourself through those bad sessions/days/months. I came out of it a year later stronger, faster, and tougher than ever before.
I was able to “reboot” my own life and reclaim my health, so why couldn’t that same formula apply to others? We’re not talking about a quick fix, Band-Aid, infomercial BS sales pitch but an actual fix.
I started going through old notebooks full of training plans, and food journals, and diaries. The reboot program was born, and it is all about finding that person (possibly again), with a great support system, some solid guidance, and a realistic timeline.
I invite you to consider this journey to make a lasting and permanent change to your health and wellness.
(I wrote and posted this without Haley, Lauren, or any number of people who love to correct my grammar proofing it. So if you want to know what goes through my brain here ya go.) – Also sad fact Haley’s head might explode because of it… 😉
Hi there ninjas!!! So the word on the street is that today is my birthday (31). Which made me think about writing this entry. I hear a lot of people complain about their birthday, getting older, more health issues, yadda, yadda, yadda. I generally turn a furrowed brow.
Your birthday is this great opportunity. It’s when you came into this world, via any number of possible reasons or means. I personally like to think that it was snowing, thundering, and lightning all at the same time on my epic entrance but according to my parents that wasn’t the case. (I’m going with it though.)
So you can cry about being older and blah, blah, blah. Or you can train in any number of ways to make it the entrance into a better year of “racing”. So a few years ago I started the birthday challenge series, for myself. I train for it. I train hard, as it generally is something daunting, mildly stupid, and makes my parents generally laugh at me and ask if I need medication when I tell them what it is for that year. So I thought it would be a great time to do a little reflecting and throw out the birthday challenge for this year. Last year it was all based around entering my 30’s, by doing a lot of awesome stuff including ripping a 600 lbs. (DL) off the ground. I’ll tell you more about that though shortly.
Like my programs: part 1.
So what I have learned: 31 things
Or as I like to say “Smarter…?” (These are in no particular order)
1. Surround yourself with people way more awesome than you. (If you’re lucky, and damned lucky, you can hang onto their coat tails for a long time.)
2. Be a great friend (I struggle with this one. The CA consumes me.)
3. Smile! (It’s not hard and it will make you and anybody around you happy.)
4. Eat more cookies. (Seriously, as long as it’s not a whole sleeve of Oreos your good.)
5. Be a good son. (My parents are generally right, just don’t tell them I said that.)
6. Set crazy awesome goals, for yourself, and for others. (If they seem doable, you are being a wussy.)
7. Ask for help. You can’t do everything alone, and people make the journey better.
8. Be confident, even when your not. (If your not using it, you’re losing it.)
9. Listen, don’t talk, just LISTEN.
10. Be comfortable with being uncomfortable, that is how growth works.
11. Lift heavy sh*t. (Do it often, make it hard, and don’t worry what you look like in the mirror. If the bar is bending everybody is watching whether or not you want them to or not.)
12. Read, voraciously (<- that’s and SAT word, I learned it in a book 😉
13. Give, give until it hurts a little. It will come back to you, and it will make you happy.
14. Cry, it’s ok, really. (Just make sure you are muttering some words that make no sense. Then you can pass it off to yourself as being a moment of temporary insanity.)
15. If you use an elliptical. Stop they are stupid. Go run outside. There is sun, wind, rain, trees, real air, and occasionally pretty girls will pass you, make sure you smile! (Those things will make you happy)
16. Dark Beer, and IPA’s. (If I need to explain this your not of age yet.)
17. Cook and eat real food. (Stop running around like a crazy person and enjoy something simple like making something for yourself and others that keeps you alive.)
18. Dance. (I generally do it naked after I shower. If your going to make an a** out of yourself you might as well do it naked, it’s more fun that way.)
19. Buy the person next to you a coffee. Just because. (Thanks Heather)
20. Ask good questions. (Think before you speak)
21. Hydrate, Hydrate, Hydrate (Thanks Coach!)
22. Own less stuff, things don’t make you happy, awesome people do.
23. Own less clothing and only that which fits. (I know I’m a little special but 100 articles.)
24. Wear a helmet. Yeah I said it. It protects your skull.
25. Plan one crazy trip, expensive or not; and then figure out how to make it happen.
26. Race. Why? Because it’s fun.
27. Figure out who your alter ego super hero is and channel that bada**.
28. Skinny jeans negate your war beard. (Also if you can fit into them do more squats.)
29. Tell people you love them. Just because; they need to hear it, and you need to say it. It’s a win win.
30. Lists. Why? Because they make you accountable to yourself. (I keep mine in my shoes. 5:56 has been at the top of mine for a long time. If you don’t know what that means buy me an IPA, I’ll explain it.)
31. High Five. (Your awesome, and anybody you touch is gonna be awesome, so make sure everybody can hear it. Also aim for the elbow, then you never miss.)
Birthday Challenge: 30 year-old Combine:
Last year: The concept, go big, then go home.
1 RM Push Press: 285#
3 minute push-up challenge: 127
1 RM Back Squat: 525#
1 RM Front Squat: 485#
1 RM Clean: 365#
1 RM Snatch: 265#
1 RM Deadlift: 600# –Boom slam dance
Sub: 6 minute 2k: 6:03 – Damn close but not there yet
Sub 19 minute 5k (Run): 18:57 – I am pretty sure part of my soul died on that one
So I passed solidly into my 30’s stronger and faster than I have ever been before.
This might be the scariest one yet for me. With being out of training for the last 7 weeks thanks to the good old Lyme’s. It seems a bit like climbing up the slide at the playground covered in baby oil. (This could make for a good Youtube video)
Erg for time: 31,000 meters: For time.
(Well I won’t die right now at least)
Lift heavy things, a lot.
(This legitimately scares me)
Combined weight: 31,000 lbs.
(It’s a little more but it makes the bars easier to load)
5 x Snatch @ 115
4 x Bent Row @ 135
3 x Push Press @ 185
2 x Back Squat @ 275
1 x Dead Lift @ 405
For time: or 31 minutes, which ever comes first.
A quick Follow up:
31k erg: 2:12.4
( I learned a lot about myself and how much I hate the color white that the walls are painted)
31K Club: 29:20
(got in in under the 31 minute mark but definitely had to channel my inner bada** to get it done.)
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.
Here at Contemporary Athlete, the Kettlebell is used frequently not because of any growing trend or fad but because of its sheer versatility. I am a minimalist at heart so cluttering the most important thing the CA has, which is wide-open space makes me sad. So we swing them, lift them, push them, pull them, drag them, throw them, carry them, crawl with them, use them as door stops, on occasion even give them away as gifts.
One of my favorite quick, yet brutal, and results driven workouts is this kettlebell complex. If all I have is 30 minutes to fit my personal workout in that day in between groups and clients, and I want to get a great full body muscle screaming burn on and cover my aerobic conditioning this is almost always the first thing I reach for in my bag of tricks.
Here is how it works:
Work your way up to a kettlebell 1/3 your bodyweight
(Ex. 180 lbs. person – 60 lbs. KB)
Use a good low swing for double and single hand transitions so as you don’t break your swing rhythm as you work through the complex.
10 x reps of each stage:
Two handed swing
Single arm swing (Left side)
Single arm swing (Right side)
Single arm rack (Left Side)
Single arm rack (Right Side)
Single arm Snatch (Left side)
Single arm Snatch (Right side)
Single arm Rack (Left Side)
Single arm rack (Right Side)
Single arm swing (Left side)
Single arm swing (Right side)
Two handed swing
Rest half the time it takes to do the full sequence. I personally like to pair it with an abdominal exercise. As I generally consider abs a good place to get in active rest.
The Goal is 5 full cycles in less than 30 minutes. Start with 3 cycles
Build up to it and be smart! Hurt athletes do not compete very well. Know your limits and Swing on Ninjas!
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!