Monthly Archives: August 2016

Strong not skinny

weakpeople

Get a six pack, lose the bat wings, trim those thighs, get rid of the saggy bum, create a thigh gap, etc etc..... most advertising, media and mindset regarding fitness is all about losing fat and getting smaller.

Rarely do you hear anything about muscle, outside of the 'fitness freaks' and bodybuilders....

During my degree, I worked in the Exercise and Muscle Physiology lab.  One of the research projects was investigating the role of aerobic exercise building muscle in the elderly using a stationary bike.

I'm not kidding,  the stationary bike......

But sure, we found that if we got them to choke down a protein shake afterwards, and if they had never done any exercise before, we managed to get some protein synthesis (muscle growth), which was better than the control group of nothing at all.

I can remember thinking that if we could focus on 'storing as much protein as possible' ie. grow muscle, before we moved into our twilight years, then it might act as a buffer against weakness, poor mobility and strength, falls and poor balance etc.  Aging will naturally mean some muscle loss, both through a decline in hormonal activity and a decrease in exercise intensity.  Thus the more muscle you have, the better protected you are against this!

sterois-bodybuilder-300x219

no need to look like this....

Now I'm not saying you have to become some caricature of Hercules!

Every gram of muscle is of benefit, and remember, every gram of muscle actually takes up LESS space than fat.

So the more muscle you gain,  the smaller you will may look, as you will be burning through more fat and evening out on the scale.  This is especially true of women.

fat-vs-weight-body-3-resize

Weigh more but smaller?!!? How the?? Muscle weighs more, but takes up less room!

You may have noticed that some of our training days we are focusing purely on strength and accessory movements.  No conditioning, no metabolic finisher, just strength and muscle gain.  If you're addicted to the sexy metcon, you might find it a nice change.  If you want to gain some muscle, lose some fat, AND get stronger....... who am I kidding, that is all of you right?

If you have the time, check out this great presentation by Kiwi Ancestral Health Society president, Jamie Scott, at the Ancestral Health gathering in San Francisco.  It's all about the role of muscle in optimal health.

FIT A1.
3 Presses + 2 Pushpresses + 1 Push Jerk
Build to a heavy set
A2.
Strict Pullups
Sets of 1-2B.
1. 10 Ring Rows
2. 10 Pushups
3. 1 TGU/side
EM x 15 minC. Optional
30/21 cal Row
30 Burpees
30/21 cal Bike
A1.
Split Squat
Build to a heavy 8 e/leg
A2.
Rack Walks
Sets of 50mB.
10 Wallballs
10 SDHP(KB)
10 OH Situps
AMRAP 7 minutesC.
10 Powell Raise e/arm
20 Banded Pushdown
2 sets
A1.
Power Snatch
Build to a heavy 1.1.1
A2.
Hollow HoldsB.
10 DB Snatch
10 Box Jump Overs
20 Walking Lunges (w/ DB)
4 rounds for time
A1.
Strict Pullups
3-5 sets of 3-5
A2.
Handstand Hold
3-5 sets of 30-60secB.
5 Deadball Shoulders
10 Strict TTB or DB Row
15m Crab Walk
20m Sled drag 60/40kg
AMRAP in 20mins
A1.
Back Squat
Build to a heavy 8
A2.
DB Bench Press
Build to a heavy 8-10B.
'SRT'
61 Russian Swings
800m Run
8 Thrusters
PERF A.
2 Push Presses + 1 Push Jerk
5 @ 60% of C&JB.
1. 5 -10 Strict Pull ups
2. 10-15 Kipping Ring Dips
3. 1 TGU/side
EM x 15 min
A1.
Front Squat
4 x 2 @ 80%
A2.
Waiters Walk
4 x 25m e/armB.
10 DB Hang Squat Clean 20/15kg
10 TTB
10 SDHP 32kg
AMRAP 7 minutesC.
10 Powell Raise e/arm
20 Banded Pushdown
2 sets
A.
Power Snatch
Build to a heavy 1.1.1B.
1000m Row
10 Power Snatch @ 90% of best 1.1.1
A1.
Strict Ring Muscle ups or Negatives
3-5 sets of 1-5
A2.
Handstand Walking
3-5 sets of 5-15mB.
5 Deadball Shoulders
10 Strict TTB or DB Row
15m Crab Walk
20m Sled drag 60/40kg
AMRAP in 20mins
A.
Back Squat
4 x 5, heavyB.
'SRT'
61 Russian Swings
800m Run
8 Thrusters 90/60kg

You in control??

“If you cannot move your body and control it, then what business do you have moving other objects?” - Ido Portal Wednesday's strength session was a circuit of simple, static bodyweight holds.  In every class, after the first round, everyone started to puff a little, and make a bit of noise...... yes, including me!  These…
Continue Reading

Technique vs Intensity….

Intensity.. The secret of CrossFit.  By Coach Krista Here at RCF09 your safety and well being are our number one priority. When you start training with us we take it slow, work on your technique, tidy up motor control, and improve mobility, all in a private coaching environment so we can move at YOUR pace.  …
Continue Reading

Life/Years = ??

It's not the years in your life.....it's the life in your years.... Heard that quote before? Chatting with a fellow traveller at brunch today, it was fun to reminise about the good old days.  Sometimes it's quite amazing to realise how much I've done.  Of course, I'm not in the slightest bit satisfied, but I…
Continue Reading

Fall down to warm up…

It's a point of pride here to not only vary the workouts on a regular basis, but to keep introducing new movements through our warmups as well. Basic tumbling drills find their way into the warmups from time to time. Do you hate when that happens, or can’t wait to embrace your inner Nadia Comaneci?…
Continue Reading