Monday, July 30, 2012

Tuesday, July 24, 2012

Tuesday July 24th

Tuesday July 24th Chin-up Pyramid and Jump Rope Rotations.
1 Chin-up, 20 Jump Rope Rotations.
2 Chin-ups, 20 Jump Rope Rotations.
3 Chin-ups, 20 Jump Rope Rotations.
4 Chin-ups, 20 Jump Rope Rotations.
5 Chin-up, 20 Jump Rope Rotations then back down the pyramid.

Friday, July 20, 2012

Friday July 20th.

Friday July 20th - 15 Minutes to find 10 rep bench press max then:

3 Rounds, each for time of 10 Bench Presses, 200m Run. Rest 10:00, hydrate then:

8 x :45 on :15 off Core Session (pick 4 exercises and alternate each set)

Sorry about no post yesterday, although as you can assume.. rest day!

Monday, July 16, 2012

Tuesday July 17

July 17th - 20 Minutes as many rounds as possible.
10 Sit-ups, 15 Thrusters *light*, 20 Jump Rope Rotations. Focus on moving from exercise to exercise fluidly.

July 16th Conditioning WOD

Monday July 16th Metabolic Conditioning WOD: 1/2 Mile Light Jog Warm-up, 4 x 400m (Post times to comments) then 1 Mile Slow 8:00-12:00 Jog.

Sunday, July 15, 2012

Sunday July 15th Strength and Conditioning WODs.

Sunday July 15th Strength WOD 3 x 3 x 3 x 3 x 3 Deadlifts then rest 10:00 followed by 
Conditioning WOD 5 Rounds. - 5 Chin/Pull-ups, 100m Row, 15 of any Core Exercise you choose.

Thursday, July 12, 2012

Saturday July 14th.

Super 64 Over the Coastline of Mogadishu
THIS Saturday July 14th is the WOD honoring those injured/killed during Operation Gothic Serpent (aka Black Hawk Down).
*The Mogadishu Mile* (Use weighted vest/pack if you have one)
1 Mile Farmers Walk w/ Dumbbells.
10 Push-ups every time the weight touches the ground.
This is a day to silently honor those who have given their lives for our freedoms. Get out there and get it!

Tuesday, June 12, 2012

First Video! A introduction about myself and the page.

This is the first of many new videos that I'll be adding to the site weekly/bi-weekly. Thanks again for all the support, you guys make everything possible!

Friday, June 8, 2012

Cardio? Are we doing it all wrong?

I think it's safe to assume that everyone on this page has heard of the term cardio. For some of you it means dreaded countless hours upon hours of burning calories trotting along on a treadmill, but is there a better way? While you may think that more is better, but that might no necessarily be the case.

There are 3 main energy systems in the body, each with a different function. To effectively understand how to best train you have to understand each of these systems, and the conditions under which they function.

The ATP-PC System is the shortest term energy system in the body, mainly used for sprinting activities lasting under and up too 10 seconds. This is the main system used for things such as powerlifting or 100m sprints. While these energy stores run out quickly, they are also quickly replenished by the body.

The Anaerobic System is the next shortest term energy system in the body. It's used predominately in exercises lasting under 2 minutes. This system produces lactic acid as a by product, which for many people is the "burn" they experience when lifting weights. This system is used in weight training, and shorter distance running (1/2-1 mile)

The Aerobic system is the long term energy system in the body. Providing nearly 98% of the energy for a marathon runner this system is the one most commonly trained as "cardio". Sustained exercise for more than 2 minutes is training mainly this system. *note that these systems don't work independently, and cannot be trained as such. When describing activity it is not which energy system is working but which predominates.

While training that is mostly aerobic in nature has it's benefits, such as increases in mitochondrial growth, and better fat utilization it has drawbacks as well. After 45 minutes of sustained aerobic training the body begins to produce cortisol, which causes your body to break down muscle for energy. This is a widely overlooked NEGATIVE side effect to aerobic training. Cortisol also stops the production of testosterone which also negatively impacts muscle size and strength. If you're looking to gain muscle, and keep it on.. keep the cardio short and sweet!

Studies have shown * that anaerobic training has all the same benefits as aerobic training, but without all of the negative effects on muscle size! Doing high intensity interval training increases anaerobic, as well as aerobic capacities. The time of the individual events and the rest in between determines which systems are effectively used. As a basic rule of thumb, rest 5-6 times longer than your work periods. So for a 10 second sprint, you would rest 1 minute and repeat that. It is very important in any type of interval work that the power output for each work segment of the interval is consistent. This means taking the full rest, even if you feel you do not need it.

 *(Explosive-strength training improves 5-km running time by improving running economy and muscle power. J Appl Physiol. 1999 May;86(5):1527-33.)

Sunday, June 3, 2012

Hormones and Muscle Gains.

If you're going to want to gain muscle, you're going to need testosterone. There are many natural ways of boosting testosterone to increase your gains, but there are also some things you do not want to do if you're trying to gain muscle.

First major thing is to keep your workouts short and sweet. Ideally under 2 minutes of rest per set, and no more than 45 minutes per session. After 45 minutes of hard training the body begins to produce cortisol, which is a catabolic, or muscle destroying hormone. This will mitigate any muscle gains you're trying to put on if you're constantly in a state of cardiovascular stress. Keep the cardio high intensity for short intervals and you'll see the same effects of long, slow cardio.. without the diminished muscle size!

Another major component to keeping your hormones in balance is your diet. Healthy fats, like those found in Olive Oil, Avocados, Lean Meats, and Fish are naturally testosterone boosting. High Glycemic carbs, or "bad carbs" as you will commonly hear them called (white breads, rice, sugars, potatoes) cause your body to have a cortisol response, which has a negative impact on muscle gains. Keep your diet clean with low glycemic, high nutrition value carbohydrates, healthy fats, and lean proteins.

These are just a couple tips to help you maximize your muscle gains, I'll be writing more about hormones and their effects on training in the future. As always, stay strong and informed!

Monday, February 27, 2012


Nutrition is hands down the most important  factor in living a healthy lifestyle. What you eat, and what you don't eat can make all the difference on and off the field. In general I suggest a higher ratio of proteins/fats to carbohydrates than most people do. This is because of the purpose of Carbohydrates in the body. They serve as a source of energy for the body, while they don't serve an essential purpose like proteins (essential amino acids) and fats (essential fatty acids) I suggest about a 40% Carbohydrates, 40% Protein, and 20% Fat ratio for maintaining a healthy, lean physique. I'll go over the each individual macro nutrient in depth in this article.

Carbohydrates are great for long, and short term energy!
Carbohydrates. Now this doesn't mean that you can drink pop all day long because there is a difference. Soda is all empty calories, meaning that your body doesn't get any nutrition from it, it actually uses up more of the vital nutrients to digest it than it gives you back.

Carbohydrates can be broken down into 2 types, Simple Carbs and Complex Carbs. Now this may seem complicated but somebody has already done the work in figuring out the two types for you! This is called the Glycemic Index or GI. It measures the effect of carbohydrates on blood sugar levels. Carbohydrates that break down quickly during digestion and release glucose rapidly into the bloodstream have a high GI; carbohydrates that break down more slowly, releasing glucose more gradually into the bloodstream, have a low GI. A low-GI food will release glucose more slowly and steadily. A high-GI food causes a more rapid rise in blood glucose levels and is suitable for energy recovery after endurance exercise or for a person experiencing hypoglycemia. High GI foods are also good for post-workout as they will stop the process of catabolism, or the breaking down of muscle tissue for energy in the body. *highly suggested to take protein with High GI foods after workouts for optimal results*

Low Glycemic Index Foods:  55 or Less on the GI: most fruits and vegetables, legumes/pulses, whole grains, meat, eggs, milk, nuts, fructose and products low in carbohydrates.

Medium Glycemic Index Foods: 56-60 on the GI: whole wheat products, basmati rice, sweet potato, sucrose

High Glycemic Index Foods: 70 and Above on the GI: baked potatoes, watermelon, white bread, most white rices, corn flakes, extruded breakfast cereals, glucose

Proteins should form the basis of all your meals.     

Proteins. Protein is to your muscles what Carbohydrates are to your energy level. Aside from water Protein is the most abundant molecule in the human body. Protein is found in all cells of the body and is the major structural component of all cells in the body, especially muscle. This also includes body organs, hair and skin. Protein is one of the key components in exercise. Amino acids, the building blocks of proteins, are used for building new tissue including muscle, as well as repairing damaged tissues. Proteins, however, only provide a small source of fuel for the exercising muscles when carbohydrates and lipid resources are low. You should aim to eat about your body-weight in grams of protein daily to maintain lean muscle mass, and build new muscle.

There are many different sources of protein ranging from whole protein foods (such as milk, meat, fish, egg, and vegetables) to a variety of protein powders (such as casein *slow digesting*, whey *fast digesting*, and soy). Protein powders are processed and manufactured sources of protein. Protein powders may provide an additional source of protein for exercising muscles. The type of protein is important in terms of its influence on protein metabolic response and possibly on the muscle's exercise performance. The different physical and/or chemical properties within the various types of protein may affect the rate of protein digestion.

Nuts are a great source of healthy fats.
Fats. (the healthy kind) Fat is a major nutrient and is vital for proper growth and development and maintenance of good health. Certain Vitamins (A, E, and K) are only soluble in Fat. Not all fats are good for you though. You should try to steer clear of any saturated fats, which are the artery clogging ones. You'll find them in butter, some meats, and palm and coconut oil. You'll also want to avoid trans-fatty acids (fats the are formed when foods are hydrogenated and that are found in deep fried commercial foods and many packaged foods, especially baked goods). These fats act like saturated fats only worse. They raise your bad cholesterol level, and lower your good levels, putting you at a higher risk for heart problems.

Monounsaturated and Polyunsaturated fats are the better fats for you. They're found in foods such as Olive Oils, and Canola Oil and are absolutely necessary for the many functions of life. Our bodys also require essential fatty acids (EFAs), such as linoleic and alpha linoleic acid, for normal cell growth and development. They only way to get these acids is through your diet. EFA's are found primarily in fatty fish, such as salmon and mackerel, and in certain nuts, oils, and dark green vegetables.

Hydration is equally important, so don't forget to drink about 2 quarts of water daily. ( Exercise and Nutrition are vital to allowing your body to thrive instead of just survive. Supplements are fine but don't rule out natural sources, which are bound to always be at least easier for your body to process. Stay away from the center aisles at your supermarket and you can't go wrong.

Tuesday, January 24, 2012

The Refusal to Accept Defeat.

I know this is a little outside of the blog's normal format here, but I wanted to talk about something that's very important in fitness community. Working out is hard. Lifting weights is never easy, if you do it right.
Which brings us to our topic of this post. The Will to Win, and the Refusal to Accept Defeat. While you might think of this as more of a team oriented concept, but the will to win exists inside every person. Who wants to be second best at anything? Are you satisfied with just good enough? Are you willing to lay everything on the line to accomplish your goals and dreams? You should be.. and I'll tell you why.

The Samurai have a term for the indomitable spirit, or the refusal to accept defeat. It's Kokoro. There's no truer measure of a person than their heart, and the refusal to accept defeat in the weight room transfers over into other aspects of your life as well. Most people are familiar with the concept of meditation, clearing the mind and allowing the thoughts to flow freely and unobstructed into the mind. This should be done twice daily, once upon waking, and once before sleep each night. You should focus on the end result you want to accomplish and strive to incorporate qualities from your visions into your real life. If you see yourself as being stronger, then consecrate your body daily with a fervor that would put a monk to shame. If you see yourself as being faster, go out and run sprints until your body can't take it anymore, and then keep going. You'll never know your true limits if you never push yourself.

Personally, I strive everyday to be a little better than yesterday. I believe this is a good way to live. Training for Pararescue I've found my Kokoro. I know that everyday I train so that I can not only improve my life, but my training could potentially save another person's life. When I'm struggling with those last few reps, or that last 1/4 mile I try to visualize someone at the other end of the run, or imagine lifting a person onto a lift to try to force myself to put out. Meditation allows you to find something that you can grab onto when you're at your lowest, that pulls you through. If you have something inside of you that will drive you on through anything you'll become a unstoppable force to be reckoned with. True strength is gained in those last few reps, where the muscle is on fire, and you couldn't possibly force another rep out...but you do. Something in your mind clicks, and you realize that pain is temporary but the refusal to quit, and the mindset that comes with that are not going anywhere. Atleast not in me.. and hopefully not in you. This is my Kokoro.. my refusal to accept defeat when most people would have quit long ago. This drives me everyday. Find your Kokoro.

(Side Note, I'd like to thank SEALFit's founder Mark Divine for introducing me to the term Kokoro, it's changed my understanding of the mental game a bunch.. thank you for everything you do.)