Monthly Archives: September 2015

Do the opposite…

celine

Our body is an amazing organism – a whole host of mechanical and chemical processes going on all the time, in order to keep the systems in balance.  That balance is tightly regulated, with very little tolerance allowed in either direction.

For example, our internal temperature can only vary by a couple of degrees either way, likewise the acidity or alkalinity of the blood.

If you don’t drink much water, your body reabsorbs it back into the system to maintain blood volume and cell function.

Contrary to popular belief, if we eat too much salt, rather than explode our kidneys and give us a heart attack, we just excrete it via urine.  The feedback loops that regulate sodium levels are one of the most efficient systems we have.

It seems that whatever you do to yourself, your body responds by doing the opposite.  And this is where people can go wrong with exercise and nutrition.

Long bouts of cardio burns a large percentage of fat for energy, BUT it drives hunger, particularly for carbs.  And eating carbs (glucose) causes the body to store fat, ie.  THE OPPOSITE.

Shorter, higher intensity circuits, weight lifting and sprint intervals are fuelled more by glucose, but the body responds by burning elevated levels of fat post exercise.  Dedicated strength training breaks down muscle, and the body does what?  THE OPPOSITE. – it builds muscle.

We do the opposite, because it works.

Starting next week, we kick off our annual Spring Challenge.  We've changed it up every year, but it's always been teams, and there's always been a heavy emphasis on dialling nutrition in tighter before summer.  We get it, that's what most people want to do this time of year, heck, that's what WE want to do this time of year.  BUT, this time we're going to do some opposites.  This time around, it's partners instead of teams, as we know some of you have gotten a little lost in the crowd before.  Find someone that gets you, and that you in turn feel that you can support, and just encourage each other to be awesome.   Also, the focus this year is on the enjoyment of training and good food, improving our relationship with both, and letting the improvements be a natural, unforced part of the process.

This week we've got some benchmarks to complete as we kick off the next training cycle.  Don't feel like you have to make all of them, just hit the days you can, and when we re-test, just match up the same days, to see how you're doing.   Lots of strict gymnastics work, and kipping skill practice.  Finishers will contain mobility recommendations.  Basic gist below, full deets on the day (gotta have some surprises right...?)

FITNESS

kTTB
Front Squat
sPU‘Beep Test in 10'
7 Thrusters 35/25kg
7 Slamballs 9/6kg
7 Burpees
AMRAP in 10mins
sHSPU
Push Press
Walking Lunge
Clean'Bauer'
10 DB Hang Sq. Cleans
10 DB Pushups 20/12.5kg
5 rounds
'F50 2.0'
Pullups
Box Jumps 60/50cm
KB Swing 24/16kg
Pushpress 45/30kg
Goblet Lunge 24/16kg
Situps
DB Snatch 20/12.5kg
Wallball 9/6kg
Burpee
Dubs
50 reps of each
sTTB (partner assist)
Front Squat
SA Row'Matrix'
200m Farmers Walk 70/40kg per hand.
Or,
'Conan'
400m Front Carry 55/35kg

PERFORMANCE

kCTB/PU
Front Squat
wPullup‘Beep’ Test
7 Thrusters 35/25kg
7 Pullups
7 Burpees
EM to failure
sHSPU
Jerk
Walking Lunge
Clean'Nasty Girls'
50 Air Squats
7 MU
10 HPClean 61/42.5kg
3 rounds
'F50 2.0'
Pullups
Box Jumps 60/50cm
KB Swing 24/16kg
Pushpress 45/30kg
Goblet Lunge
Situps
DB Snatch 20/12.5kg
Wallball
Burpee
Dubs
50 reps of each
Pistols
Back Squat
Pendlay Row'Bourne'
Front Squat 90/60kg
Bar Muscle Ups
9-7-5

Dot Com Week

This week is what we might call a transition week.  A chance to just train, no testing (no pressure!) like we had last week, no thinking about what rep scheme to do and whether you need to increase reps or load on the previous workout.  Just some good old fashioned training before we get back…
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Spring (challenge) is in the air…

Finishing up another cycle of training, and retesting some strength, power and conditioning pieces. Make sure you dig out your previous scores so you have something to chase, and PR's to be excited about! It's worth trying to get to the gym a little earlier, to make sure you are optimally warmed up and prepared…
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Life hack or shortcut?

It’s fashionable at the moment to hack your nutrition, hack your sleep, hack your brain, hack your workouts and even hack your coffee in order to gain the maximum possible benefit for the minimum possible effort. Some of these hacks are fascinating, and have potential.  Tim Ferris’ Four Hour Body is a great read for examples of…
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Deload week

De-what? Are you saying I need to rest?  I'm only just hitting my straps here! A deload is an important part of our training cycles.  Typically we run blocks of about 8-10 weeks of training, where you are encouraged to increase loads lifted, reps performed and intensity every week.  Obviously this can only go on…
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