Jump Ropes - buyjumpropes.net REVIEW

Those of you who follow the site or know me personally know that the events and programming that I run continue to evolve.  The mindset has stayed more or less the same but the personnel, location, size, resources and gear have continued to grow and gotten better.

I am not a huge advocate of Crossfit.  That is not to say that I have anything against Crossfit or those that participate/compete in it.  Now, before the site explodes with negativity, give me a moment to explain.  I am an advocate of fitness.....fitness.  Not as a specific entity or type.  Rather, I embrace anything that works and is safe for those looking to create the best version of themselves.

Crossfit has billed itself as "fitness".  I think that is a little elitist and limits the scope of what fitness can be for anyone looking.  Again, it takes all types and all (yes, all) of the crossfitters I have met are salt of the earth types who want nothing more than to share their passion for their sport and to generate interest in the goal of being the best version of ourselves that we can be.  I love the lifestyle and the culture.

Now, on to why I bring up crossfit.  Crossfit has had a couple of "side effects".  As a trainer, a pretty good one I thought, I find new and creative ways to motivate my clients and make them sweat.  In the past, this would often require a change in mindset or what was possible.  Even more often the gear or modalities that I wanted to use were non-existant and had to be created (see: made) by myself or those with talent (if I could coerce them).  This was less than ideal.  Sometimes the gear was great, sometimes it broke, sometimes it was a little scary (I remember a funny story of my administrator calling me into his office because my students were trying to deadlift the back of my truck with a collar they had made for the tow attachment...my poor, poor pickup truck).  Either way, the industry that supports the fitness industry didn't exist, or wasn't equipped, to adapt or create the gear we needed to be successful.  Enter crossfit and it's best "side effect".  There has been an exponential growth in the equipment, apparel, and locations needed to achieve better results.

Exhibit "A" - the Skipping Rope.

This was usually a plastic or leather affair that would not fit, would break or would brand you with it's use.  The technology was simple.  Length of plastic/leather held inside two other handle pieces of plastic/wood.  In short, it got the job done but, it wasn't worth the maintenance and cost of replacing them became quite high with how often they were replaced.
In fairness, I basically cut skipping from most of my training programs.  The gear was outmoded and wasn't worth carrying around.  Years later, and years ago, I went to the Nike Basketball Academy conference in Las Vegas and came across a vendor who was selling...skipping ropes.  Toting them as the newest and greatest advancement in cardiovascular and footwork coordination.  Fighters (boxers, MMA, Martial Arts) everywhere laughed or rolled in their graves.  This wasn't news and it certainly wasn't rocket science.  This is common practice for most, if not all, combative programs and a consistent training tool used by most fitness individuals focused on footwork, coordination, speed and cardiovascular fitness.
Enter the new breed of Skipping Rope crafters/creators.

Buyjumpropes.net

I contacted Matt from buyjumpropes.net to ask his advice and to also find out some fundamental questions about this new breed of ropes/equipment.  Matt is a 23 year PE teaching veteran and a 10 year competitive jump rope coach.  The company that he stands behind is a family affair.
Matt's company is the originator of probably the greatest advancement in jump rope technology.  The 90 degree angle that the cable leaves the handle at.  This minor change in technology has had a quantum leap in the bio feedback of the rope and the ergonomics created to make a more seemless fitness experience.  Matt's reason for creating a "new" technology hit to the main crux of the skipping rope issue; he didn't want it to break.
After this technological improvement his company's focus was to "Provide the competitive community with the best possible jump ropes at low pricing.  If our ropes were being used, and they were, by the best jumpers in the work, then they are certainly good enough for the rest of us."

Light weight handles, custom options for both cables and colors, as well as branding opportunities rounded out the new ropes.

Matt was kind enough to send out two of the Elite Surge Crossfit Jump Rope: http://www.buyjumpropes.net/elite-surge-jump-rope/

High-End Workout & CrossFit Speed Rope
Our top-of-the-line speed rope, made specifically for CrossFit athletes who want the best for speed and double-unders. The patented ball bearing system makes it the most efficient jump rope on the market. Ball bearings have been placed just above and below the insert of the cable giving an incredible feel of balance while jumping. Competitive jumpers are doing an amazing seven jumps a second with the Elite Surge.
Machine cut aluminum handles with a specially designed foam grip makes this a tough and durable rope. We are so sure about its durability that we have given these handles a two year warranty. The rope is amazingly light at only 5 oz, which translates into less arm fatigue. A key feature: easily switch out cables of different weights and lengths.
A favorite of fitness centers and fitness retailers.
Accepts 5 Types of Cords/Cables

1. 3/32" Nylon coated - general speed and double under use. (7 assorted colors)
2. Bare cable - for competition use.
3. White coated cable - heavier for those who need to feel the weight of the cable.
4. PVC Cord - for beginners
5. Outdoor Heavy Cable - For use outdoors on abrasive surfaces.

Cords/Cables Descriptions
When ordering cable for your jump ropes, always make sure it is USA made cable. Cable made overseas is coated with poor quality materials.
1. 3/32" nylon coated - This is the most common type of cable used in doing double unders for CrossFit users. It is also commonly used in competition speed jumping. We use a tough nylon cord that is kink resistant, but should only be used indoors. Comes in an assortment of colors. Recommended for those that are experienced jumpers.
2. Bare Cable - The fastest cable. Used in speed and double under competitions. Very light and cuts through the air with ease. It has no coating, however, and can wear out quickly.
3. White coated Cable - This is a beginners/intermediate cable that can be used for those who want to feel the weight of the cable. 1/8" cable with white nylon coating.
4. PVC Cord - A beginners cord that has good weight and is forgiving. 5mm solid core PVC. Can be used indoors or outdoors.
5. Outdoor Heavy Cable - Our toughest cable. Heavily coated in nylon to take a beating on concrete surfaces. It will eventually wear out, but will last longer than any other cable on the market. 3mm Black cable.
Product Features

• Scientifically patented designed head provides optimum turning momentum.
• 2 year warranty on high grade aluminum handles.
• Handles specially designed for comfort and control. Comes with foam grip.
• Comes with a choice of 10' USA made nylon-coated cable or PVC cord. Jump rope assembled in the USA!
• Easy to change lengths with Philips head adjustable screw/collar. Holds more secure than thumb tightend screws.
• Very popular CrossFit rope for double unders and speed jumping.
• Stock length is long enough for athletes 6' 6". (Using proper form.)
• We recommend using the Jump Rope Fitness Mat if jumping outdoors with non-outdoor cables. (Another outdoor option is to use the Boxers Training Jump Rope with PVC cord.)

With similar CrossFit jump rope systems, the customer must know exactly what length to buy. If they get it wrong, they are stuck with an extremely overpriced rope. With our system, you can make the size of the cable perfect for your height.

The Science Behind the Rope
A jumper is trying to produce rotation in the handle's axle. He does this by moving the handle in a circular motion with the cable trailing behind. This puts tension on the cable creating the centripetal force that causes it to rotate around the handle.
This motion permits the jumper to move her hands in more of a reciprocating (up and down) motion rather than a circular motion by implementing theories of a crank mechanism. This causes less fatigue, produces faster rotation, and allows the jumper to maintain a more consistent speed. It is likened to maintaining a consistent pace in a reciprocating motion (like drumming) is easier than while in a circular motion.
The advantage to having two bearings is that it handles the axial load much more efficiently. With 1 bearing, there is the addition of detrimental axial torque. The added axial torque on the bearing will cause it to wear out faster, and adds friction so it spins less freely (by canting the inner race). Radial bearings are not designed with axial torque in mind. It is assumed that they will take only axial load and/or thrust load. A one bearing design, would at least need to have the addition of a bushing at the other end of the axle to prevent axial torque on the front bearing.
The two bearings surround the cable. One on top and the other below. This gives an incredible balanced feeling as you turn. Overall, the design makes the handle to be very rigid and feel 'solid' in your hand as opposed to the feeling of stress and torque you may feel in another design. We believe there are very few, if any, changes that could be made to the design of this rope that could reduce friction any more than it already does.

Sizing
Comes with a 10 foot cable. One size fits most (will fit anybody up to 6' 6" tall). Resize for your purposes according to our sizing guide. Cut off the extra cord after adjusting the cord with the adjustable screw/collar system.

 
One with a bare cable.  Their fastest option for competition.  The other has a multi use coated cable for all purpose training.
I then got these ropes out to a variety of athletes from Junior Hockey players, Crossfitters, Law Enforcement personnel, weekend warriors, and even to a competitive Olympic athlete.  My instructions to them was simple.  Train with the ropes and put them through the ringer.  Each athlete had the rope for a month.  A complete copy of their reviews with photos will be posted in a future post along with my personal review of the ropes.

The responses ranged from "Wow, that's fast" to "Super durable...not a mark on it." to "Ah...I lost it...you didn't want it back did you...kidding." (Bloggers note, when it's really good gear, try to leave it with the athlete after testing)

When I spoke to all of the individuals involved their echoed a common sentiment.  This wasn't their parent's skipping rope and showed where technology can advance to adapt to new fitness modalities and goals.

Both ropes came through the testing with a minimum of wear.  The recommendation in the site's section (in blue above) in regards to the use of the coated cables on an outdoor surface are bang on and some wear on the cables is the only real damage done to the ropes with the exception of fading of the logo on the padded handles.

From the people at Buyjumpropes.net their message is simple.  "You are buying a jump rope from an expert in the field and we care about the customer.  We travel all over to get feedback on how to improve."

All in all, an amazing product at a price point that shows the commitment that Matt, and his family, have in producing top quality ropes.  If you haven't tried these yet, get to the site and order yourself one.  Doesn't hurt that they look pretty cool too!!!

Training Log - October 13, 2014

Shoulders/ Chest/ Triceps
(Nothing crazy, just a basic workout to get back into it)

Warm Up - Stationary Bike (alternating levels)

Bench Press (Descending ladder)
1 set @ 10 reps - 185
3 sets @ 5 reps - 225
2 sets @ 6 reps - 205
1 set @ Failure - 135

Incline Bench Press (Pyramid)
2 sets @ 10 reps - 185
1 set @ 6 reps - 205
2 sets @ 10 reps - 185

Incline Dumbell Chest Press
3 sets @ 8-10 reps - 80/side

Flat Bench Dumbell Chest Press
3 sets @ 6-8 reps - 80, 75, 65

Dumbell Push Ups (Hyper Extension of Chest)
3 sets @ failure

Seated Shoulder Press
3 sets @ 8-10 reps - 65

Lateral Raise
3 sets @ 10 reps - 35

Anterior Raise
3 sets @ 10 reps - 30

Toro (Isolation Lateral Raise)
3 sets @ 10-15 reps/side - 22.5

Tricep Rope Press Down
5 sets @ 8-10 reps - 65, 65, 60, 60, 55

Tricep Overhead Rope Extensions
5 sets @ 10-12 reps - 70, 70, 65, 65, 60

Tricep Bar Press Down
5 sets @ 8 reps - 65, 65, 60, 60, 55

"Y" Tricep Press Down
3 sets @ failure - 60, 55, 50

Cool Down with a 15 minute Cybex Row or 5 Km row....whichever comes first!!

Cross Training Short 2.0

I want to briefly discuss the new Cross Training Short 2.0.  I plan on doing a much more detailed review once I have used them for multiple hard sessions in a variety of fitness modalities.

I own multiple pairs of the 1.0 Board shorts that I am very happy with.  Recently though, I added a pair of the 2.0’s to add some variety, and I liked the black on black Stealth look.

They are a tremendous addition to the gear lineup.  HYLETE has always done a stellar job of listening to their customers.  The main changes have been the removal of the Velcro front fly, pockets and a slight change in length/sizing.  I have come to count on the little wiggle room that I got from the Velcro front fly and was a little concerned that I would be shimmying into these new shorts as they don’t have that extra gap.  This has not been the case.  The shorts fit true to size.  In truth, they fit like a glove.  They also fit about a half inch shorter in the leg length.  They have also replaced the Velcro pockets with two zipper pockets.  The logo is much more distinct and looks sharp with the color choices but also in the stealth black on black.

All in all they are a pretty sharp all around package.

I have recently worn them to the gym (weights and cardio), in the lake, on a wake surfboard and tube, back in the lake, and then off for a run.  Versatile and gets the job more than done.

HYLETE Support

Well, it’s been a pretty incredible first half of the summer filled with training, time spent with my family, and our long vacation to the lake.  I have been very lucky this summer to have the warmth of an incredible vacation spot and the support of an understanding wife for my training and competition goals.  Support is hard to come by sometimes.  It can take many forms.  It can be colleagues or teammates, family, friends, the athletic community or possibly a company that you have come to rely on to make great gear at a reasonable price.

It’s no secret that I thoroughly enjoy HYLETE products and that I personally feel that they have the best people working for them. (Makes me want to look for employment at Solano Beach)

I am also a member of the Train Team, although I could do a lot more to contribute to that facet of my relationship with HYLETE.  This though in no way alters or affects my judgement of HYLETE, their gear or their people.  I'm not the HYLETE poster child and I do wear other gear, from other companies.  I can make an educated choice and I hope to help others make educated choices on their gear and the hard earned money that they spend on it.

I have been in the industry long enough to have a clear head, and a sense of responsibility, to my readers to give them the best information possible.

This all leads to support.  HYLETE looks after their customers.  To not put too fine a point on it.  You have a problem….they will fix it.  You have a suggestion for them….they will listen and move forward.  You want the best gear you can get at a cost that makes sense….they are your place to go.  You want an unheard of backing of TWO years on their gear….it’s only here.

Contact customer service….you get Abbe, the Brand Experience Manager, who works with you to resolve any issues you may have. 

Custom gear for events/gyms/competitions….you get Jon who knows his stuff, knows all about their products and is the mover and shaker to get it done.  He moved heaven and earth to get a logo done for a youth event that I organize.  Well above the call of duty.

Event Promotion and Athlete contact….you get Jenn who is a social media savant and takes care of the athletes with the best gear.

I am excited to see what HYLETE has coming up in the future.

Badass Wod Wear - Interview with Manda Freyman

Recently I had the unique opportunity to speak with Manda Freyman, one half of the dynamic duo that makes up the founders of Badass Wod Wear.  She represents the best of a new breed of Canadian athletes that are driving innovation, style and a little bit of edge.  The brand is purebred Canadian with a mandate of supporting sport, fitness and the athletes that drive them...regardless of the brand they wear or where they call home.

Manda was very upbeat when I interviewed her and you could hear the passion when she spoke about the sport she loves and the brand she has built.  She spoke of her time developing her love of the sport of Crossfit as well as the competitive nature it continued to foster in her as a long time athlete.  She was very forthright with the direction that they want the brand to go in and the deep attachment they have to community and community development.  Manda, and Badass, recognized that many incredible Canadian athletes go unnoticed, unsponsored and lack the support from the community to take their sport to the next level.  To this end, Badass Wod Wear infuses the Crossfit community with 25% of their revenue.  Badass Wod Wear's mandate is support Canadian athletes and the community as it moves forward in it's growth.

One of the biggest things that got me fired up to do the piece on Manda, and Badass, were the parallels that exist.  Manda, and the people at Badass, and I both have similar goals when it comes to fitness.  Fitness for life is bigger than an individual or particular sport, but you have to be willing to see the individual's needs as well and address the "tree for the forest".  Manda is driven by the potential in all of us.  This potential will see the next great athletes in the sport rise from virtual obscurity to the eventual pinnicle of their human capability.  Fitness is unique in that anyone, anywhere can challenge themselves and others to be the absolute best that they can.

We are both the marble and the artist.

Badass was started for the people that they would build and design gear for.  The people, as Manda explained, "immediately feel that something is different and it's interesting to watch the transformation when new people settle into Crossfit and it's community."  Badass Wod Wear is a company that "embraced the same virtues that Crossfit instills in it's members."

Badass Wod Wear has a brand as unique as those who run it.  #REP THE BEAVER is their motto, their motivation and their rallying call for others with similar interests and competitive natures.  They are proudly Canadian and their brand logos and clothing designs reflect that proud heritage.  Upon visiting their site you are inundated with the Canadian national animal in all of it's glory.  The gear is meant to be as tough as the people who wear it and to stand up to whatever WOD, workout or adventure the wearer could put it through.  The customers are the "face" of the company and the company strives to have a human element in their brand.

When it comes to Social Media, Bad Ass is no slouch.  Manda describes their social media work as a "party".  "When you're at a party you need to keep it going and keep it interesting to keep people involved.  You have to keep the conversation going."  Badass accomplished this goal in spades by being a vendor at the 2014 Crossfit Games and being a hugely visible presence within their social media community.  Athlete interaction and a who's who of those in the sport made regular appearances on all of their social media platforms.  Each and every time they continued to #REPTHEBEAVER with their innovative logo and variety of gear options.

The future looks very bright for Badass.  From the creation of their "Super Jocks" competition, where they will challenge sponsored athletes to compete for their sponsor with the goal of generating funding for a charity of their choosing to collaborations with top Canadian athletes, and other fitness brands, the only way for Badass to go is up.  The brand, like the athletes it supports, will continue to evolve.

www.badasswodwear.ca

When I asked her what people should know about the brand she got directly to the point.
"This is only the beginning for Badass, our clothing will continue to evolve as the brand does and know this; the face of Badass is like Crossfit in Canada in it's infancy.  We have some exciting new designs and evolutions of the beaver that will be coming out early fall with the collaboration with some great Canadian artists.

Summer Series (Part One)

Each series is done for four compound sets of both exercise groups.  Very standardized exercises.  Program is just there  to get it done and allow you to move on to other summer activities.

Thursday - Bicep & Shoulder Day
1. Bicep Rotation Curl & Isolation Lateral Raise
2. Bicep Hammer Curl & Anterior Raise
3. Cross Curl & Shoulder Press
4. Concentration Curl & Arnold Press
5. Alternating Curls & Shrugs (TO FAILURE)

Friday - Lake Swim, with repeat diving to 20 ft, and a tread water finish

Saturday - Tricep & Shoulder Day
1. Tricep Kickback & Lateral Raise
2. Tricep Overhead Extension & Anterior Raise
3. Band Press Down & Anterior Alternating Raise
4. Double Overhead Press & Lean Flyes
5. Band Press Over & Shoulder Presses (TO FAILURE)

Sunday - Stand Up Paddle Boarding with dock to dock lane swims (40m)

Enjoy the summer and have fun!!!

Hylete Training Shorts going from training to treading.  Use code: WARMACHINE25 to save on your next purchase from www.hylete.com

Obstacle Course Race Training Series - #1

Welcome to an Alberta Summer.  What that means to the uninitiated is that summer has just arrived (better late than never).  The weather is finally with us and it's time to put it to good use.  As a result, I will be capping off a series of posts with exercises or combinations that will help you attain your personal goals in the Obstacle Course race of yours choosing.
First off, for those of you that are new to obstacle course racing or OCR, welcome!!  It is a blast and a lot of fun whether you take yourself seriously or not.

The purpose of OCR races is to test you in a non-linear race environment.  In other words, kiss the road, trail or treadmill behind.  You will be faced with a variety of challenges that will test your endurance, your strength, your mental toughness and your "ick" factor.  My brother, who is a bit of a princess, will be going through his first race this season and I really hope he wears his nice shoes.
As a result, we need to train in some non-linear ways.  Cardio is a must.  You need to be able to run successfully at some type of distance.  Whether that is 5k or greater is up to you.  Most races start at around 5k, or 3 Mi, and go up from there.  However, if a 5K seems daunting to you, you need to remember that the obstacles will provide a bit of respite from the running portions.  Not that they are sunshine and roses.  I am not a runner...at all.  Running gives me hives and a perpetual feeling of failure.  However, I love OCR races because it's not all about the running.
Training
1. Running.  
This is a three (3) week series so we need to get rolling.  You need to build your run capacity.  Start with a series of run/walks.  Run for one minute, walk for one minute.  Then run for two minutes, walk for two minutes. Progressing to run for two minutes, walk for one minute...you get the idea.  Set a realistic goal that challenges you and go from there.  Don't worry about anyone else or there times.  Worry about you.  I had a buddy that did one of these with me a few years back and beat me by three minutes.  It didn't matter that I had run my first race and put in a good time.  It didn't matter that I gave it my all and that we ran in different heats.  I let that three minutes consume me and it really hurt my memory of that first race.

2. Getting down and Getting up.  
This is probably going to be the most ridiculous thing I will ever post but it does have value.  People are crap at falling down.  We are.  As kids we do it all the time.  We wipe out, we pick ourselves up as fast as we can and we keep on going.  Elapsed time...nothing.  Or we go down, take a moment to collect ourselves, contemplate the inner meaning of the GI Joe cartoon we watched that morning and off we go.  Elapsed time...2 seconds.  As adults, we suck.  We fall down, get our bearings, do a damage check, do a wardrobe check, see if anyone saw it, address it if someone saw it, establish an effort factor to getting back up, get back up, shake it off, make sure our clothing is still in place, then set off again.  Elapsed time...A LOT!!
So, fall down, get back up and fall down again.  Practice the following.  From a standing position, squat low, lower or fall to your butt, roll down your spine to your shoulder blades.  Roll yourself over onto all fours, get your feet under you and stand back up in an active stance.  Then do it all over again.  It will help you get a feel for your body and the numerous times you are going to have to pick yourself up.

3.  Fencing.
You're thinking Antonio Banderas in tight pants, a sexy mask/mustache combo, and a sword.  I'm thinking of the thing you have to stain every few years unless it's pressure treated, cedar or chain link.  Every OCR worth it's salt has at least one, if not many, climb over obstacles.  These can be A Frames, Walls, Cargo Nets, Bars or any other variation.  The result is the same.  You have to go over it.  You should be comfortable doing so.  You should have the basic technique down so that you can avoid the following pitfalls.
A) Inappropriate behavior on a wall.  That's right...you.  We saw what you did to that wall as you shimmied, shook and basically looked like a love starved wildebeast.  Somewhere, someone has that on a phone and is uploading it to youtube.
B) Sad Struggle. Your butt has just taken on the gravitational pull of a mini black hole.  Your arms are doing everything they can just to keep you hanging on while the rest of you has resigned itself to a slow and drawn out fall.  So there you hang.
C) The Crusher.  More typical of boys but definitely a gender equal opportunity activity.  This is usually done by the gung ho first timer that launches up the wall, breaches the summit in mid leap, throws one leg over to signal the return from your lofty visit to the top, only to come crunching down on the top of the 2x4/pipe/cable/bar that makes the top of the obstacle.  This is usually followed by a sense of dread, nausea and a responsibility that you have abandoned to your future progeny.
The training for this is simple.  Find a fence, your fence...not a stranger's.  Then climb it.  Get over to the other side and repeat as often as possible.  You will be amazed at your strength gains, your body awareness and your agility.

Muddy Times!!!!

Chest, Back and Shoulder Workout (July 12, 2014)

Body Parts will be worked antagonistically (against each other) with chest and back working against each other and shoulders to end off each grouping. 
Workout is a descending ladder for the first three sets of each exercise with an additional one or two sets at fatigue with good form. Each set is a rep count of 1-2-1 (one second contraction, two second extension, one second reset).
Rest 45 seconds at the end of each set with a 1 - 1.5 minute rest at the end of the series.

First Grouping
Set 1
Bench Press (6-8 RM)
One Arm Row (8-10 RM)
Seated Shoulder Press (8-10 RM)
Set 2
Bench Press (6 RM)
One Arm Row (8 RM)
Seated Shoulder Press (8 RM)
Set 3
Bench Press (4-6 RM)
One Arm Row (6-8 RM)
Seated Shoulder Press (6-8 RM)
Set 4
As above for all three - Failure

Second Grouping
Set 1
Incline Dumbell Chest Press (8-10 RM)
Lat Pull Down (8-10 RM)
Lateral Raise (8-10 RM)
Set 2
Incline Dumbell Chest Press (8 RM)
Lat Pull Down (8 RM)
Lateral Raise (8 RM)
Set 3
Incline Dumbell Chest Press (6 RM)
Lat Pull Down (8-10 RM)
Lateral Raise (8 RM)
Set 4
As above for all three - Failure

Third Grouping
Set 1
Dumbell Chest Press (8-10 RM)
Seated Cable Row (8-10 RM)
Anterior Shoulder Raise (8-10 RM)
Set 2
Dumbell Chest Press (8 RM)
Seated Cable Row (8 RM)
Anterior Shoulder Raise (8 RM)
Set 3
Dumbell Chest Press (6-8 RM)
Seated Cable Row (6-8 RM)
Anterior Shoulder Raise (6-8 RM)
Set 4
As above for all three - Failure

Fourth Grouping
Set 1
Dumbell Chest Flye (10 RM)
Bar Row (10 RM)
Toro Raise (10 RM)
Set 2
Dumbell Chest Flye (8 RM)
Bar Row (8 RM)
Toro Raise (8 RM)
Set 3
Dumbell Chest Flye (6 RM)
Bar Row (6 RM)
Toro Raise (8 RM)
Set 4
As above for all three - Failure

Note: This one was pretty tough and it's hard to stay motivated.  Find some great music, a good partner, keep your head down, and keep moving.

Sage Hill Boot Camp Circuit #4 (July 10, 2014)

8 exercises in one continuous circuit; alternating between two upper body and then two lower body.  Four of each.  Working as an individual within the group.  For time.  Rest at the end of each circuit for 45 seconds to 1 minute.  Begin with dynamic warm up/stretch and finish with a static cool down/stretch. 

Sledge Hammer Hits
- Feet splayed.  Swing hammer around torso to a strike position and strike on tire...repeat!
- Slide top hand to head of hammer  on return swing to lessen load
- Alternate sides to work bilaterally

Combat Bag Curls
- Feet square
- Curl from thigh to collar bone

Walking Lunges
- Movement
- Knees at 90 degrees...repeat!!

Teapot Squats with a Kettle Bell
- Feet shoulder width apart
- Hold kettle bell with both hands in front of, and against, chest
- Lower to full squat

Band Curls or Band Tricep Presses
- Stable base
- Curl from pelvis to shoulders or press over head
- Full range of motion (ROM) is important

Tire Carries
- Hold tires one in each hand
- Run from one pylon to the other

Thruster
- Feet shoulder width apart.  Go from "Superhero to Butterfly to Superhero"...repeat!
- Drive weights up from shoulders to overhead

Plank Row with Half Burpee
- In a plank position, drive knees up and stand
- Keeping back straight and parallel to the ground, row the weights from full extension to torso
 
Enjoy and Stay Safe!!

Arm Day #2- Based on the Spartacus Arm Workout but tweaked for added work (July 9, 2014)

Workout is a descending ladder for the first four (4) pairs of exercises and a failure trio at the end of the workout.
Each set is a rep count of 1-2-1 (one second contraction, two second extension, one second reset).
Rest 1 - 1.5 minutes at the end of each pair grouping but no rest between exercises.

First Pair
Set 1
EZ Bar Curl (14 -16 RM)
Single Arm Tricep Overhead Extension (8-10 RM)
Set 2
EZ Bar Curl (12 -14 RM)
Single Arm Tricep Overhead Extension (10-12 RM)
Set 3
EZ Bar Curl (Failure)
Single Arm Tricep Overhead Extension (Failure)

Second Pair
Set 1
Swiss Bar Bicep Curls (10-14 RM)
Tricep Kickbacks (14 RM)
Set 2
Swiss Bar Bicep Curls (10-12 RM)
Tricep Kickbacks (14 RM)
Set 3
Swiss Bar Bicep Curls (Failure)
Tricep Kickbacks (Failure)

Third Pair
Set 1
Alternating Hammer Curls (14 - 16 RM)
TRX Tricep Presses (12 -14 RM)
Set 2
Alternating Hammer Curls (12 -14 RM)
TRX Tricep Presses (10-12 RM)
Set 3
Alternating Hammer Curls (Failure)
TRX Tricep Presses (Failure)

Fourth Pair
Set 1
Rotational Curls (14 - 16 RM)
Tricep Bar Overhead Press (20 - 24 RM)
Set 2
Rotational Curls (12 -14 RM)
Tricep Bar Overhead Press (20 - 22 RM)
Set 3
Rotational Curls (Failure)
Tricep Bar Overhead Press (Failure)

Failure Set
Rotational Curls (Failure)
Hammer Curls - Light (Failure)
Single Arm Overhead Tricep Extension or Tricep Kickback (Failure)

Note: This one was pretty tough and it's hard to stay motivated.  Find some great music, a good partner, keep your head down, and keep moving.

Sage Hill Boot Camp Fitness Circuit #3 - Body Weight and Core (July 8, 2014)

12 exercises broken into 2 groups of 6 workouts (3 strength and 3 core).  Working as an individual within the group.  For time or repetitions.  Rest at the end of each full exercise (3 sets) for 45 seconds to 1 minute.  Begin with dynamic warm up/stretch and finish with a static cool down/stretch.  We will also cover the intro to PNF stretching techniques both partner and solo.

Pop Squat (30 seconds, 45 seconds, 1 min)
- Feet together.  Jump to feet shoulder width apart and drop into squat...repeat!
- Stop when hip crease is parallel with knees
- Keep knees behind or inline with toes

Release Push Ups (1 min, 1 min, 1 min)
- Plank position
- Lower body to ground
- Release hands from hold
- Return hands back to a comfortable position and press body back to plank position


Calf Raises (Toes In, Toes Out, Toes Forward) (30 of each, 20 of each, 10 of each)
- Shoulders back
- Tighten core
- Push up onto toes with full extension
- Lower until heels just touch and then repeat

Mountain Climbers (1 min, 1 min, 1 min)
- Plank position
- Drive knees up one at a time towards elbows
- Return to start position
- Keep core tight and focus on squeezing the core

Bicycle Crunches (1 min, 45 seconds, 45 seconds)
- Laying down with legs at 90 degrees
- Rotate torso towards opposite side and repeat with speed
- Full range of motion (ROM) is important

Plank Jacks (20, 20, 15 reps)
- Plank position
- Stable base
- Jump feet out to a wide stance
- Return to start position or mid line and repeat

Air Squat (1 min, 1 min, 1 min)
- Feet shoulder width apart.  Go from "Superhero to Butterfly to Superhero"...repeat!
- Stop when hip crease is parallel with knees
- Keep knees behind or inline with toes



Tricep Single Arm Raise (15, 15, 10 reps)
- Lying on your side, support yourself with one arm along your body and the arm on the side not touching the ground is palm down
- Using the arm that is palm down, press the body up slightly, engaging the tricep muscles
- Repeat on the other side
 
Plank Up/Downs (1 min, 45 seconds, 30 seconds)
- Plank Position with arms out straight supporting your body weight
- Lower down onto forearms and then return to the start position

Enjoy and stay safe!

Shoulders and Leg Day (July 7, 2014)

Workout is a descending ladder for the first three (3) pairs of exercises and a failure pair at the end of the workout.
Each set is a rep count of 1-2-1 (one second contraction, two second extension, one second reset).
Rest 45 seconds at the end of each pair grouping but no rest between exercises.

First Pair
Set 1
Lateral Raise (10-14 RM)
Squat into Shoulder Press (8-10 RM)
Set 2
Lateral Raise (10-12 RM)
Squat into Shoulder Press (10-12 RM)
Set 3
Lateral Raise (8-10 RM)
Squat into Shoulder Press (10-14 RM)

Second Pair
Set 1
Lateral Raises (10-14 RM)
Olympic Bar Squat (8-10 RM)
Set 2
Lateral Raise (10-12 RM)
Olympic Bar Squat (10-12 RM)
Set 3
Lateral Raise (8-10 RM)
Olympic Bar Squats (10-14 RM)

Third Pair
Set 1
Front Raise (10-14 RM)
Weighted Lunge (8-10 RM)
Set 2
Front Raise (10-12 RM)
Weighted Lunge (10-12 RM)
Set 3
Front Raise (8-10 RM)
Weighted Lunge (10-14 RM)

Failure Set
Shoulder or Arnold Press (14-18 RM)
Olympic Bar Calf Raises (20-24 RM)

Arm Day - Based on the the arm workout from Spartacus War of the Damned (July 5, 2014)

Workout is a descending ladder for the first three (3) pairs of exercises and a failure pair at the end of the workout.
Each set is a rep count of 1-2-1 (one second contraction, two second extension, one second reset).
Rest 45 seconds at the end of each pair grouping but no rest between exercises.

First Pair
Set 1
EZ Bar Curl (10-14 RM)
Tricep Overhead Extension (8-10 RM)
Set 2
EZ Bar Curl (10-12 RM)
Tricep Overhead Extension (10-12 RM)
Set 3
EZ Bar Curl (8-10 RM)
Tricep Overhead Extension (10-14 RM)

Second Pair
Set 1
Swiss Bar Bicep Curls (10-14 RM)
Tricep Kickbacks (8-10 RM)
Set 2
Swiss Bar Bicep Curls (10-12 RM)
Tricep Kickbacks (10-12 RM)
Set 3
Swiss Bar Bicep Curls (8-10 RM)
Tricep Kickbacks (10-14 RM)

Third Pair
Set 1
Alternating Hammer Curls (10-14 RM)
TRX Tricep Presses (8-10 RM)
Set 2
Alternating Hammer Curls (10-12 RM)
TRX Tricep Presses (10-12 RM)
Set 3
Alternating Hammer Curls (8-10 RM)
TRX Tricep Presses (10-14 RM)

Failure Set
Rotational Curls (14-18 RM)
Tricep Bar Overhead Press (20-24 RM)

Sage Hill Boot Camp Fitness Circuit #2 Partner Workout (July 3, 2014)

8 Stations broken into 4 group pairings.  Working with a partner.  Rotating through for time.  1 minute per station then rotate.  Rest at the end of each full circuit (2 minutes, 1 minute, 30 seconds, 30 seconds).  Repeat four (4) times through completely.  Begin with dynamic warm up/stretch and finish with a static cool down/stretch.  We will also cover the intro to PNF stretching techniques both partner and solo.

Pop Squat
- Feet together.  Jump to feet shoulder width apart and drop into squat...repeat!
- Stop when hip crease is parallel with knees
- Keep knees behind or inline with toes

Plank Walks
- Hold in a Plank Position. Either on forearms or palms.  Straight body line: shoulders, hips, knees, ankles
- Walk body down agility ladder while keeping core tight and a rigid body

Walking Lunges (possibly with Pulse)
- Step out and lunge down creating a 90 degree angle at both knees
- Make sure the steps are wide enough to accommodate the 90 degrees without you having to lean forward
- More advanced users can add a pulse where you repeat the movement without taking the next step.  Leaving the hamstrings and quads activated and increasing fatigue.

Combat Bag Bicep Curls (20lb bag)
- Shoulders back
- Tighten core
- Curl bag from pelvis to collar bone, keeping elbows in
- Press down and fully extend arms back to pelvis

Release Push Ups
- Plank position
- Lower body to ground
- Release hands from hold
- Return hands back to a comfortable position and press body back to plank position

Full Sit Up
- Laying down with legs at 90 degrees
- Sit body up until elbows pass the plane of the knees
- If this is too challenging, keep hands on thighs and curl torso up and forward until hands are resting on knees

Bench Step Up
- Stable base
- Step up and onto raised platform
- More advanced users can add weights for resistance and/or power up the trail leg (or non stepping leg) into a knee driving position at end of movement

Incline Push Up
- In a plank position against a raised platform
- Lower chest to platform
- Press back up to plank keeping the stable and rigid body line
- Do not lock out joints at end range of movement

Additional exercises covered:
Jane Fonda - knee power ups repeated with weights
Jumping Jacks - performed holding light weights
Bicycle Crunches - rotate torso to opposing leg
Core Lengths - vertical crunch
Mountain Climbers - plank position driving feet up to hands in an alternating pattern
Thrusters - similar to mountain climber but driving both legs up to hands and then out to plank

Enjoy and stay safe!

How to perform a PNF Stretch.

Below is a brief explanation, with visual, on how to perform one of the large series of PNF stretches.  Please consult a certified trainer or athletic therapist before attempting a PNF series and ensure you are properly warmed up.

PNF Stretching (Proprioceptive Neuromuscular Facilitation) or Assisted Stretching

PNF stretching

From Wikipedia, the free encyclopedia

PNF stretching, or proprioceptive neuromuscular facilitation stretching, is a set of stretching techniques commonly used in clinical environments to enhance both active and passive range of motion with the ultimate goal being to optimize motor performance and rehabilitation. The literature regarding PNF has made the technique the optimal stretching method when the aim is to increase range of motion, especially in short-term changes. Generally an active PNF stretch involves a shortening contraction of the opposing muscle to place the target muscle on stretch. This is followed by an isometric contraction of the target muscle. PNF can be used to supplement daily stretching and is employed to make quick gains in range of motion to help athletes improve performance. Aside from being safe and time efficient, the dramatic gains in range of motion seen in a short period of time may also promote compliance with the exercise and rehabilitation program.

History

In the early to mid 1900s physiologist Charles Sherrington popularized a model for neuromuscular facilitation and inhibition. This subsequently led Herman Kabat, a neurophysiologist, to develop the clinical PNF stretching technique using natural movement patterns. He knew of the myotatic stretch reflex which causes a muscle to contract when lengthened too quickly, and of the inverse stretch reflex, which causes a muscle to relax when its tendon is pulled with too much force. He believed combinations of movement would be better than the traditional moving of one joint at a time. Initial PNF techniques were used to aid the rehabilitation of clients with spasticity and weakness by facilitating muscle elongation. This is theorized to be accomplished through enhanced inhibitory mechanisms affecting the spastic muscle, and improving the muscle strength through improved excitation mechanisms in the weakened muscle.
Kabat started an institute in Washington, DC and by 1951 had two offices in California as well. His assistants Margaret Knott and Dorothy Voss in California applied PNF to all types of therapeutic exercise and began presenting the techniques in workshops in 1952. During the 1960s, the physical therapy departments of several universities began offering courses in PNF and by the late 1970s PNF stretching began to be used by athletes and other healthy people for more flexibility and range of motion. Terms about muscle contraction are commonly used when discussing PNF: Eccentric Isotonic contraction is when the muscle lengthens while resisting an applied force, and isometric muscle contraction is when the muscle remains the same length while contracting.

Mechanisms

Proposed mechanisms underlying the PNF stretching response: Autogenic Inhibition and Reciprocal Inhibition have traditionally been accepted as the neurophysiological explanations for the superior ROM gains that PNF stretching achieves over static and ballistic alternatives.

Techniques

The patterns of movement associated with PNF are composed of multijoint, multiplanar, diagonal, and rotational movements of the extremities, trunk & neck. There are 2 pairs of foundational movements for the upper extremities; UE D1 flexion & extension, UE D2 flexion & extension. There are also 2 pairs of foundational movements for the lower extremities; LE D1 flexion & extension, LE D2 flexion & extension. Various PNF stretching techniques based on Kabat’s concept are: Hold Relax, Contract Relax, and Contract Relax Antagonist Contract (CRAC) etc.
Contract Relax: Passive placement of the restricted muscle into a position of stretch followed by an isometric contraction of the restricted muscle. Most isometric contractions in PNF stretching techniques should be held for a minimum of 3 seconds at a sub maximal effort (20-50% of maximal effort) to avoid muscle fatigue and injury. After the contraction period the patient is instructed to relax the restricted muscle that was just contracting and activate the opposing muscle to move the limb into a greater position of stretch. Through Golgi tendon organ, the tight muscle is relaxed, and allowed to lengthen.
Hold Relax: Very similar to the Contract Relax technique. This is utilized when the agonist is too weak to activate properly. The patient's restricted muscle is put in a position of stretch followed by an isometric contraction of the restricted muscle. After the allotted time the restricted muscle is passively moved to a position of greater stretch. Contraction times and efforts will remain the same as the Contract Relax technique. This technique utilizes the reciprocal inhibition, which relaxes a muscle after a sustained contraction has been applied to it for longer than 6 seconds.
Contract Relax Antagonist (Agonist) Contract (CRAC) is performed by-passive stretch of agonist muscle, followed by maximum isometric contraction of agonist muscle and passive stretch of agonist muscle again. After that, maximum isotonic contraction of antagonist muscle is performed. This technique used autogenic and reciprocal inhibition.
Rhythmic Initiation: Developed to help patients with Parkinsons overcome their rigidity. Begins with the therapist moving the patient through the desired movement using passive range of motion, followed by active-assistive, active-resisted range of motion, and finally active range of motion.
Rhythmic Stabilization: and Alternating Isometrics are very similar in that they both encourage stability of the trunk, hip, and shoulder girdle. With this technique, the patient holds a weight-bearing position while the therapist applies manual resistance. No motion should occur from the patient. The patient should simply resist the therapist's movements. For example, the patient can be in a sitting, kneeling, half-kneeling, or standing position when the therapist applies manual resistance to the shoulders. Usually, the therapist applies simultaneous resistance to the anterior left shoulder and posterior right shoulder for 2–3 seconds before switching the resistance to the posterior left shoulder and the anterior right shoulder. The therapist's movements should be smooth, fluid, and continuous. In AI, resistance is applied on the same side of the joint. In RS, resistance is applied on opposite sides of the joint. Note this is not a stretching technique, but instead a technique used to strengthen joint musculature and improve proprioception.
Slow reversals: This technique is based on Sherrington's principle of successive induction, i.e. that immediately after the flexor reflex is elicited the excitability of the extensor reflex is increased.This technique is used to strengthen and buildup endurance of weaker muscles and develop co-ordination and establish the normal reversal of antagonistic muscles in the performance of movement.

Sage Hill Boot Camp Fitness Circuit #1 (July 2, 2014)

8 Stations rotating through for time.  1 minute per station they rotate.  Rest at the end of each full circuit (2 minutes, 1 minute, 30 seconds, 30 seconds).  Repeat four (4) times through completely.  Begin with dynamic warm up/stretch and finish with a static cool down/stretch.

Air Squat
- Feet shoulder width apart.  Go from "Superhero to Butterfly to Superhero"...repeat!
- Stop when hip crease is parallel with knees
- Keep knees behind or inline with toes

Shoulder Press (20lb combat bag)
- Front rotate hips to square pelvis
- Press over head without locking out elbows

Agility Ladder (Single step, Double step, Icky shuffle)
- One foot in each space, two feet in each space or step in with both and then out with one and repeat

Kettle Bell Swing (Standing or Squat)
- Shoulders back
- Tighten core
- Fully extend above body

Hill Run (Regular or Reverse)
- Stay on toes
- Drive knees up and toes down into turf
- Hands cycle from chin to hip and back

TRX Rows (High Elbows and Low Elbows)
- Elbows level with shoulders or in line with lowest set of ribs
- Closer the feet are to the anchor point the harder the exercise (more body weight) becomes

Bicep Rotation Curl (Free Weight)
- Stable base
- Press fully down at bottom

Tricep Overhead Extension (Free Weight)
- Upper arm against ear without leaning head
- Press behind head and up
- Don't lock out joints

Enjoy and stay safe!

Thermopylae - June 3

A small event that I run called the "Thermopylae", after the location where the Spartan and Persian armies met and was made famous in the movie "The 300", happened last week.

The event hosted over 500 athletes while over 100 parents, teachers, coaches and spectators looked on.  The event combined the best of Cross Country, Obstacle Racing and Fitness Conditioning.  The entire course stretched for 3.8km with a total of 20 obstacles and 3 mud pits.  8 schools were in attendance bringing athletes from across the city with a range of skills and abilities.
The purpose of the event was to give students another athletic venue to participate in but also add in an element where every individual is an athlete and welcome to participate.  Teams competed against each other but also embraced the fun nature of the race and soaked up the sun.
I was lucky to have the backing of an amazing group of sponsors (future post), an incredibly supportive school and community, and the very best student volunteers without which the event would never have happened.
Along with this event, my goal is to launch a series of fitness programming and lessons that cater to the school environment and embraces non traditional modalities for lifelong health and wellness.  This applies to all age groups.  Bootcamps, garage workouts, competition prep, sport performance, etc will all be a part of this new programming.

Please follow the FB page Thermopylae 3K and my attached twitter account.

Please contact me if you are interested in knowing more.

Training Resource - Tracy from Infinity 5 Fitness

I am a police officer and a mother of a 2. I also just completed my personal trainer diploma through NAIT and I am now a CSEP-CPT, EIMC Level 1, NASM-CES.

I just competed in my first 2 fitness competitions the first being on May 18 with the NPAA fitness model category and UFE bikini and fitness model categories.

Fitness has always been a part of my life since I turned 18 and joined the gym.  I was amazed with my results and now I am striving to take my fitness to even bigger and better places.

I plan to compete again in the fall/spring coming in with a veteran’s mindset. I also want to focus on training others, work on my fitness company, work at a local gym building up clientele, and develop an online training venture as well.

Contact me at any of the following:

Facebook: infinity5fitness https://www.facebook.com/Infinity5fitness/timeline

Twitter: infinity5fit https://twitter.com/infinity5fit

 www.infinity5fitness.com

Tracy Normandeau