Workouts

Fitness in 100 words

  • Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.
  • Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, splits, and holds. Bike, run, swim, row, etc, hard and fast.
  • Five or six days per week mix these elements in as many combinations and patterns as creativity will allow.
  • Routine is the enemy. Keep workouts short and intense.
  • Regularly learn and play new sports.

 

There are ten recognised general physical skills. They are cardiovascular/respiratory endurance, stamina, strength, flexibility, power, coordination, agility, balance and accuracy. You are as fit as you are competent in each of these ten skills.Importantly, improvements in endurance, stamina, strength and flexibility come about through training (activity that improves performance through a measurable organic change in the body). However improvements in coordination, agility, balance and accuracy come about through practice (activity that improves performance through changes in the nervous system). Power and speed are adaptations of both training and practise. Fitness requires an ability to perform well at all tasks, even unfamiliar. Our training stimulus should be as broad as possible and constantly varied.

I have completed the first year of the Master of International Relations degree and I am finally free to take new clients. I have to admit I missed my job and to be perfectly honest, I do know whether I will ever be suited for an office job. I am so looking forward to meeting new clients and helping them to achieve their goals. Hurray!

 

This is why you don't go to the gym

I came across a really interesting article the other day and I decided to share it with you (Derek Thomson, The Athlantic)

Every January millions of us make a New Year's resolution, let's do something about this extra belly I am carrying! And they make the unfamiliar urban trek, they go to the gym! New membership rate is rising about 30-50% in the first weeks of they year. But by the April many of these new members will be only carryig membership cards in their wallets and they will not be used by far that often.

This is what economists teach us about the fitness industry
We can't keep our own fitness promises for the same reason that addicts are addicts and Congress can't pass deficit reduction"
People are just too optimistic about their promises to work out. One study called: " Paying not to go to the gym"  just proved that. People were offered either to pay $10 every visit or $70 for months. More chose the monthly contract and went to the gym only 4 times!  The result? People pay 70% more per visit than they would have if they paid as you they go.

Economists called this phenomenon "hyperbolic discounting". Given the choice between small/soon rewards versus larger/later benefits, we'll take the former. Hyperbolic discounting helps to explain why Congress can't pass deficit reduction, why drug addicts stay addicts, why debtors don't pay off their bills, and why you keep telling yourself that the right day for exercise is always "tomorrow."

Does my gym want me to work our more?
PROBABLY NOT.

Gyms make most of their money from two sorts of people: 1) Absentee members and 2) super-users who pay not only the monthly fee but also for the add-ons, like trainers and classes, all the way down to the whey smoothies.

"Commercial health clubs need about 10 times as many members as their facilities can handle, so designing them for athletes, or even aspiring athletes, makes no sense. The winning marketing strategy, according to Recreation Management Magazine, a health club-industry trade rag, focuses strictly on luring in the "out-of-shape public," meaning all of those people whose doctors have told them. The entire gym, from soup to nuts, has been designed around getting suckers to sign up, and then getting them mildly, vaguely exercised every once in a long while, and then getting them out the door.
In January, our cup of willpower overfloweth. But by June, the odds that you've kept your New Year's Resolutions falls to under 40 percent. On the bright side, your flabby willpower means open weight machines for other gym members. Our laziness isn't good for our fitness, but it just might be good news for the fitness industry.

What are your thoughts? Are you one of those who pay gym membership and hardly ever use it?

Hullo mums, there is no excuse, yes you can train and get fitter!!!!

I have never ever thought of myself being a mum. One can hardly plan this, at least I did not:-)Our little one arrived a bit unexpected but nevermind, we are all over the moon to have him. Since then my entire life is all upside down, butwhen he was three weeks old I said to myself:" That's it you gotta start trainging again or you will be insane in a no time!". So I started training again. Not having parents or friends to babysit ment I had to be really resourceful but honestly there is always some way how to get it done with your baby. Baby is either sleeping in the pram - so you can do your quick workout or even park the pram close to the pool and do a quick 20 laps. Later on, you hit the playground with the baby and if it's not overcrowded you can get your daily workout done there, or mums - what about beach?! If you do quick 30metres sprints there and back, you little one will be happily frolicking around, playing in the sand and cheering you up where you are shuffling back to him/her for some break between the runs. He would love to watch you doing sit ups, squats, lunges in the sand.........Believe I have tried, and it's POSSIBLE! It's only about you, you have to stop making excuses and give it a try:-) If you need a hand with a workout guidance and looking after your kid when we train, it's not a problem, just give me a buzz and we will figure out something for sure!

Beach Training

One can train every day at the beach, the variety of the workouts is enormous and the post workout feeling?! Nothing to compare with!:-) I have not been to the gym for a long time, outdoor workouts are giving me a way more than sweating out in a dusty gym. Yeah, outdoor training rocks!:-)

Beach Workout:
3 times
400m Sand Run
50 Sit Ups
50 Back Extensions

BODY WEIGHT WORKOUTS

Not everyone has an access to the gym and in truth, not everyone really wants to be a  gym junkie. We are lucky enough to be able to do outdoor exercises all over the year (unlike the other guys who live in damn cold countries - I can still see myself sitting in kayak with icicles hanging out of my paddle, making it at least 5kg heavy stick) so why not use what we've got here???!!!

 Human beings are masters of all excuses (I don't have time, I don't have any equipment, I need a TV to push myself to do some workout, I am just too tired from work etc) but there is virtually no excuse to do a quick body weight workout every day - it's so easy to jump out of the house and go for run (ideally some intervals not just:"Hey lets do a 20min's run",  without pushing yourself out of your comfort zone and come back without even one drop of sweat!). What about all calisthenics exercises - squats, lunges, dips, pull ups, push ups, flutter kicks, sit ups, V ups, jumping jacks etc. We can easily combine it in a format X reps for time (for example - 5times 20 pull ups, 20 push ups, 30 walking lunges, 30 air squats) or set up time and try to as many repetition as possible in given time frame (for example 15 mins of 5pull ups, 10push ups, 15lunges). What about running/swimming intervals?! Great - run three times 800m for time with 3 mins rest. Swim 8times 50m on every minute. These are just examples of thousands of possible body weight workouts one can do. I have travelled a lot (until our baby came along) and I have never lost my fitness. 8 months on the road without exercicins would have been a total disaster but one must resourseful and take whatever is around. Training in Bolivia in a park (yeah, I have never ever had so many spectators:-), exercising in Manila at the children playground (with a decent group of kids counting my reps and cheering me up:-) or doing overheads squats with a washed up trunk at the beach in Costa Rica.

Later on it helped me to get through pregnancy without any "damage" - I healthily put on about 7kg and after our little one was born I was even lighter than before pregnancy.

Just a few examples guys:
                                            
1.
50,40,30,20,10 reps of:
double unders (skip once and pass the rope twice)
situps

2.
As many round as possible in 20 minutes:
Run 400m
Max Rep Pull Ups (push ups, squats......)

3.
Walking lunge 400m (OUUUUCHHHH)

4.
4 rounds of:
Run 400m
50 squats
 

5.
5 rounds of:
50 squats
100 rope jumps

OK, enough written, lets get goign and get some work done!!!!!!! Have fun!

Acts of Commision vs. Omission

I was reading some sport articles this morning and found one that I find really, really interesting! Give it a read if you have spare 5 minutes.

"At the recent Winter Olympics, Dutch speedskater Sven Kramer missed out on a gold medal because his coach, Gerard Kemkers, directed him into the wrong lane part way through the race.  Kramer finished the race with an Olympic record time - four seconds ahead of his nearest competitor - but was immediately disqualified because of an incorrect lane change with eight laps remaining on his long-time coach’s cue.

In the aftermath of the disqualification, Kemkers obviously came under a ton of scrutiny.  After all, he committed a pretty big coaching mistake - and it’ll probably become a huge part of his legacy, as unfortunate as it is."

Warm Up - running technique - lifting, skipping, backward running
Air Squats, Step Ups, Bench Triceps Dips Dynamic Stretching

Boxing - 15min

WOD (Workout of the Day)
As many Rounds as possible in 15 minutes:
5 Push Ups 10 Overhead Presses 20 Walking Lunges

Cool Down

Training and Traveling, Round the World Trip 2009

I left Australia on the 28th of April and I am supposed to be back at the beginning of January. Yeah, it's really long time, but when one sets off for Round the World trip there is certain time needed:-) I did my first RTW trip in 2007 and it was just great! I am of Czech origin and whenever I wan to go bak home to Prague, there is a good excuse to buy RTW ticket:-) return ticket to Europe is bloody expensive in comparison to RTW tickets. And here I am, in traveling mode again. 8 months on the road - Sydney-Singapore-Malaysia-Thailand-Philippines-Japan-Helsinki-Tallinn-Prague-Spain-Panama overland to Belize-Miami-Jamaica-Dallas-Hawaii-Sydney

One can ask how I can train somewhere in the middle of nowhere, no gym, no equipment..........Well, I am using my imagination all the time, I cannot  follow Cross Fit HQ WOD (workout of the day) but I can do a lot. It takes a lot of improvisation - branch as a chin up bar, elastic band for SP and OH squats instead of barbell, bench instead of box for "box"jumps etc. But I can still get a damn good workout. I have been traveling for 3 months and I do not feel weaker or slower. :-) well, it's maybe just my feeling but:-) We will see when I get back to Sydney and start preparation for Cross Fit Games 2010. I am ready to do my all I can to qualify!!!!!!!!

Picture: The  Philippines, Puerto Galera Beach
3 Rounds for time: Swim 200m, 30 Push Ups, 30 Squats, 30 Sit Ups
Temperature: 34 degrees:-)

 

Training Log April 09

Sunday 26/4/09 Maroubra Beach

Ocean Swim 20min's

Run out of time and water was cold. Just excuses:-)

Saturday 25/4/09 CF Sydney Box

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 GHD Sit-ups

23:08min

GHD Sit Ups are insane. Only first rd unroken, I was in such a pain, felt dizzy but got adventually through!