CrossFit INVITATIONAL London: Final Reults

6 - 20



I'll be the first to admit that this annoucement is a little over due. So I just finished watching the Crossfit Invitational and I must say it was insane. As the CrossFit Invitational comes to a close at the Excel Arena in London, one thing is certain. 12 of the fittest athletes in the world gave it there all going head to head in one of the greatest crossfit battles ever. Unfortunately for Team Europe , USA crushed the competition 20 to 6 in an all out battle for the number one spot. The Event was comprised of 4 stages with several events within each stage. However lets give Team Europe the respect they deserve as they held the first half of the competition with honor, courage and determination. As we all know there is more to crossfit than maxing out reps, hang cleans, thursters, muscle ups, and double unders . Its about that constant pursuit to keep moving forward from within. Never retreating and never giving up. 

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CrossFit INVITATIONAL London 2012

Don't miss The CrossFit Invitational presented Reebok. Watch as the best of the best from USA and EUROPE go head to head. The event will stream live on Saturday October, 13. http://games.crossfit.com/invitational-stream



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Sugar 101

Sugar can be found in virtually everything you eat. From fast food, candy bars, soda, potatoes, rice, fruits, vegetables and everything else in between. Most people tend to stay away from sugars because they can cause you to store fat quickly. However what causes fat storage is your bodies ability to identify unhealthy amounts of sugar in the bloodstream.

Sugar is a simple form of carbohydrate. This is why it is a subcategory of "carbohydrates". Before we get ahead of ourselves let me give you a brief description of the three forms of sugars.

• Monosaccharide: Is the simplest form of carbohydrate and causes the greatest insulin spike. It is also digested by the body quickly. (fructose, glucose, dextrose, ribose, galactose)

• Disaccharide: Are comprised of 2 sugar molecules. They are also very fast to digest and can cause a great deal of insulin spike. Disaccharides are sweet sugars such as (lactose, surcrose, maltose, trehalose)

• Polysaccharide: Are comprised of many sugar molecules bonded together. They are not sweet and are slow to digest unlike monosaccharieds and disaccharides. They are the healthiest source of carbohydrates. They create no insulin spike within the body. However they provide a constant slow digesting supply of glucose to the blood. (starch, cellulose, glycogen)

Glucose enters the bloodstream through the intestines as part of the digestive process. The body makes immediate use of most of the sugar that we digest, but it keeps a small portion as reserve in the liver. The glucose in the liver is called glucagon and acts as an emergency backup when the body has an immediate need for sugar. Sugar that is not used for energy or stored as glycogen, is stored on the body as fat. In other words, once sugar enters your body it's converted to "blood sugar" to be used as energy. How fast your sugar level is affected depends on several factors, but generally simple sugars will work more quickly.

Something you should always remember is that your blood glucose level will typically be lower in the morning and higher after meals. Normal blood glucose levels fall between 70 and 150mg. Regardless of what sport you play optimal performance is only possible when blood glucose levels are within a certain range. Just a little something to keep in mind for all you athletes out there.

This brings me to my conclusion that most people believe that sugar is fattening. Let me rest assure that sugar not fattening. Its no more likely to be stored as fat than any other carb you consume. However excess levels of sugar can cause certain complications such as; Obesity, Vitamin and mineral deficiencies, Insulin insensitivity, risk of diabetes, Hyperactivity, drowsiness, and other illnesses.



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Killer Workout Of The Week #8

This workout of the week came to me as a challenge that my friend thought I couldn't complete. Boy was he right. I consider myself an athlete in every sense of the word but this particular workout put me on my ass. Its fairly simply and incredibly intense. Let it be known he who survives this workout is clearly tough as nails. There are three things that you must have: 1) kettlebell 2) speed rope 3) hardcore determination to kill this workout.

First I would like for you to take a piece of paper and write the numbers 1-10. Secondly make sure to break a good sweat with your warm-up. Prepping yourself before any strenuous activity is crucial. I've seen so many people, from athletes to everyone else in between out of commission due to lack of stretching. Now lets get to it.


THE WORKOUT

Perform as many rounds as possible in 15 minutes. For every round that you perform you are to cross out a number written on your sheet or paper starting with 1. If you perform more than ten, write down the extra rounds. Remember one round is performing every workout in the following order: push-ups, swing, jump rope.  GOOD LUCK!

5 Push-ups
10 Kettlebell swings (15lbs for women / 35lbs for men)
50 Singles (speed rope)



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WHAT IS END GAME TRAINING?

Thanks to training there's not enough time for me to write much nowadays. Nonetheless there is one thing that I've discovered and proud to be apart of and that's End Game Training.

My experience with end game could not have come at a better time. I was on a journey to disconnect myself from those big corporate in your face gyms. As a trainer you'll quickly realize that those big name gyms produce big time disappointments. However I was fortunate enough to find myself sitting with a very positive and happy individual in a NYC coffee shop discussing my experience as a trainer/athlete, my ups and downs with corporate gyms and my philosophy towards training others.

This brings me to my point. If you are looking for an experience like no other I'd encourage you to continue reading.

When you walk into end game and ask, Where are all the machines? Remember this, you a machine. So incase you didn't know, NYC is going to be blown away once everyone discovers End Game Training. Now I'm sure your thinking, what is end game training? Well, here's my perspective on what end game training is all about.

End game training is a lifestyle change that prioritizes your healths ability to adapt to many different experiences at a high level of intensity. Regardless of your workout experience, at end game you start as a team and you finish as a team. So in other words the last person finishing is just as important as the first to start. At end game there's a much greater sense of having strong ties with the people you'll come in contact with. When you come to end game everyone will know your name.

Once you experience end game training you'll quickly realize that your not just working out. Expect it to be emotional, intense, and awesome. Your reward will not be based on how much you can lift but how far you can go. Doing well is based on your ability to express yourself in overcoming as many different planes and activities you partake in life. Now im sure your probably thinking that this sounds too good to be true. If so, I encourage you to stop on by and judge for yourself. Always remember that we are physical embodiments of our manifestatons. If your seeking to look your best, and feel your best, than you need to experience End Game Training.

THE END IS ONLY THE BEGINNING!



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Workout Of The Week #7

30 Backward lung to high knee 135lb
500 Meter run
30 Hangclean to press 135lb
500 Meter run
30 Pullups with 25lb vest
500 Meter run
100 Situps

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TOTAL BODY PHENOMENON

Ever find yourself dazed and confused as to what kind of workout program works for you? Don't worry your not the only one. Nowadays there are so many weightlifting programs that the thought of were to begin can be daunting. Nothing is more challenging than finding the time to train efficiently. Many people are so quick to follow the first workout program they see without thinking about what they are truly looking for in their fitness endeavors.


Choosing the right muscle building workout can make all the difference. It's important that the time you spend in the gym is used wisely. There're many reasons why total body workouts are a great way to go, however I'm here to keep it simple with 3 easy to remember tips.


BREAKING THE HABIT
Switching it up a bit can help break through training plateaus. It's important that you always keep yourself full of fresh ideas. Making small adjustments such as changing different variables in your current workout reps, sets, and angles can make all the difference.


TRAINING TIME
Total body workouts work best for those who don't have the time to spend 4 to 5 days worth of training. Granted you'll probably find yourself in the gym slightly longer to get in a good over all workout, but who cares. It sure beats the traditional time consuming lower/upper body split.


BUILD LEAN MUSCLE
The reason why most people cannot reap the benefits of their current training program is due impart to muscular recovery rate. It's a well known fact that everyone is built differently and simply cant handle back to back workouts regardless if they're training different body parts. Maybe a day off between workouts is just what you need for maximum result, you'll never know till you try.

PNF and DYNAMIC STRETCHING

To stretch or not to stretch? Most fitness experts nowadays will agree that static stretching before physical activity can actually be counter-productive, and potentially harmful. As an athlete, I am here to tell you that stretching is a vital part of any workout routine. In fact any injury that I have sustained during training came as a result of not taking the time to properly warm-up. What I will say on the issue is that overstretching before you partake in any activity can put you at risk of injury. Overstretching can enable you to extend muscles properly, making it harder to move as fast or freely.

The point of the matter is you should stretch, not because someone told you, but because there are many benefits that come along with it. Stretching gradually increases your body temperature, metabolic and heart rate, reduce friction on joints, allow proper length-tension relationship in muscle, reduce chances of sprains, and help your body adjust according to your activity.

Now we come to the issue as to what kind of stretching routine works best and how much time is necessary. Here are 2 types of stretching techniques that have support in the scientific world and are most commonly used by medical doctors, physical therapists, health professionals and personal trainers such as myself.


PROPRIOCEPTIVE NEUROMUSCULAR FACILITATION 
PNF combines isometric, static, and passive stretching to improve flexibility. This technique includes passively bringing the target muscle into a stretched position followed by an isometric contraction of the target muscle. The target muscle is then further moved into a new stretching position. The goal is to contract long enough to elicit the Myotatic Stretch Reflex of the target muscle prior to moving into the static stretch.

Isometric Contraction Time: 6-10 seconds
Static Stretch Hold Time: 30 seconds
Repetitions: Minimum of 4 repetitions
Frequency: Minimum of 2-3 days a week


DYNAMIC WARM-UP
The dynamic warm-up typically replicate movements that are of the desired activity or sport which create a seamless transition. The goal is to elevate core body temperature, improve kinesthetic awareness, maximize active range of motion, and enhance motor unit excitability.

Time:5-10 minutes
Movement: Activity or Sport Specific
Frequency: Prior to doing activity

Lose The Shoes

Believe me when I say it lifting barefoot isnt the most terrible thing you can do in the gym. Infact there has been many case study on the issue. Nowadays getting the right shoe can be a dreadful and dunting task. There are just so many sneakers to choose from. Take for instance Mizuno, Saucony, Adidas, Reebok, Nike, and Vibram. They all have hundreds of shoes to choose from leaving you helpless and confused, often choosing the right shoe based on popularity.


Lifting Barefoot lessens the distance you have to pull the bar on a deadlift. It even increases leverage and creates a wider surface helping you lift heavier weights. Training barefoot strengthens your feet and adds stability to your lifts.





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Just Keep It Walking

Walking Lunge

Ever wonder if performing a walking lunge had a greater effect on your quads or hamstring, look no further. A Swedish study in which researchers had competitive soccer players complete 4 sets of 12 reps of walking lunges twice per week for six weeks. At the end of the study, the researchers found a 35% increase in hamstring strength, but no significant increase in quad strength. in terms of kinesiology this makes perfect sense. When you step forward, there is greater emphasis on the back leg due to the increase in weight and center of gravity in relation to your front leg.



THE WORKOUT

Leg Extension  2 x 8-12
Leg Curl  2 x 8-12
Squat  3 x 8-12
Leg Press  3 x 8-12
Walking Lunge  3 x 12-15




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Martial Arts Photo Shoot

Special thanks to photographer Steven Paul. Go to www.stevenpaulphotography.com and check out more amazing professional photos by NYC Photographer Steven Paul.



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Down To The Core

Lets get down to the core. We all love that down to the bone soreness we all pride ourselves with. I mean lets face the facts, if your like me you wear the pain you get from your workouts like a badge of honor. However nothing is more honorable to us gym rats than a powerful, lean and ripped midsection. All too often we get into the habit of falling into the same routine, doing the same workout over and over again. Well I have news for you, your abs are like every other muscle in your body. If you give your abs the chance to adapt they will and in the long run all that work was for nothing. Here are four strategies to construct one bad ass midsection.

ADD WEIGHT
If you ever find yourself doing sets greater than 50 stop now. Anything over 50 is great for endurance training but do very little to strengthen or shape your abs. If you want your abs to look like the rest of your body you must add weight to create a resistance.  For some exercises it's ok to do more than a 20 rep range. In others, I would suggest you shoot between the 10 and 15 rep range and add a high load (weight) into the equation.

SETS
Its ok to perform each exercise as a straight set. I on the other hand like to switch it up from time to time. There has been instances when I would perform anywhere from 3 (tri-set) to 6 (giant set) exercises in a row without rest for a combined set of four or five. Now way would I do that? Simple, creating a circuit will burn more calories and increase the intensity of my workout. That my word for it.

PLANK
Yes I want you to plank. Just don't make it a point to plank somewhere ridiculous and post it on the internet. That's a fad that's long gone. Planks are very important for the aesthetics of your abs because it targets the transverse abdominis. In doing so your muscles tighten and drawn in, showcasing a strong core.

DIET
Maybe this should have been number one on the list, nonetheless when it comes down to the nitty gritty diet is key to a well defined midsection. What you eat is definitely what you get. If you eat like shit, your going to look like shit. There's no simpler or more straight forward way in putting it. I am a firm believer that you must live what you preach and if your all about the core you have to make the scarifies.


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Killer Leg Workout Of The Week

This workout was created for anyone looking to increase strength and explosiveness. During my years of competing I realized that my speed was my greatest weapon. It didn't matter how technical I was, if I didn't have the ability to put my skill together at the precise moment to be as explosive as I needed to be, everything else didn't matter. The same can be said with many sports that require a tremendous amount of acceleration. The objective of this routine is to work your legs hard core. Then perform the two explosive exercises pushing off the ground as hard and fast as possible. Remember step-ups and knee tuck jumps are a fast paced exercise. By the time you are done you should have nothing in you to keep going.


Squat 4 x 8-12
Straight-Leg Deadlift 4 x 8-12
Leg Extension 4 x 8-12
Leg Curl 4 x 8-12
Step-Ups 4 x 10
Knee Tuck Jumps 1 x 25


If after 25 jumps you have some more in you continue till you hit your mark. No one said it was going to be easy. Have fun!



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What's In Your Whey?

Here's something interesting I'm sure you didn't know. Before whey protein was in such popular demand, cheese manufactures used to discard the golden liquid as a waste product. As time gave way it become a staple in fitness supplementation. Everyone from bodybuilders and athletes to casual exercisers either take or have taken whey at one point or another. Whey protein has gained popularity for many reason. Most people who hear about whey automatically think of muscle gains. Little do they know that whey can also be used for appetite suppression, your immune system, protein intake in vegetarians, and help reduce body fat.

I am going to help you in your quest to find out what whey protein really is, as well as the benefits, risks, and types.


WHEY PROTEIN
As mentioned before whey protein is a liquid byproduct that is sold in stores world wide as a dietary supplement in protein powders and shakes. Whey protein is a complete protein that is easily digested. Complete proteins are found in many dairy, eggs, meats, and in some occasions vegetables. Proteins that are not considered complete absorb at a much slower rate. A complete protein is comprised of 20 amino acids which help repair our bones, muscles, organs, and every other body part and tissue in the human body.Whey protein also has the highest score with a Biological Value of 100.


BENEFITS
I am a firm believer that your main source of protein should not come from powders and shakes. Eating a healthy and well balanced diet can work wonders for your body. However, whey can be very useful for people who are very busy and always on the go.

As mentioned before whey protein has been proven to help in more ways than one. Here are a few examples:

• Appetite suppression
• Reduce body fat
• Increase in muscle mass
• Assist in cancer treatment
• Decrease HIV symptoms
• Increase your immune system
• Increase in power in sports and daily activity
• Decrease recovery time
• Decrease symptoms of over training

RISK
Whey protein in general is a safe dietary supplement. Typically people who take whey protein experience digestive issues, such as gas, bloating, headaches, cramps and fatigue. However, those with known kidney diseases should stay clear. High levels of protein can exacerbate pre-existing conditions.


TYPES
I remember when I bought my first whey product how confused I was to which type I should buy and what worked best for me. There are three main types of whey protein: Whey Protein Concentrate, Whey Protein Isolate, and Whey Protein Hydrolysate.

Whey Protein Concentrate: is the cheapest and has the lowest amount of protein per gram.

Whey Protein Isolate: is more expensive than concentrate with many different ways of filtration to keep many of the beneficial qualities.

Whey Protein Hydrolysate: is the most expensive and fastest digesting protein.



Keep in mind that whey protein is a dierty supplementation and should not be your main source of protein. Although the benefits of whey are tested and proven, if you dont eat you wont grow lean shredded muscle. Your body needs more than just protein to keep you going throughout your day.



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Workout Of The Week #6

B & C Tri-set Annihilation Workout

Its time you break tradition and get with the program. If you've been locked in the heat of battle with yourself and have been trying to test your limits, I dare you to take this routine and run with it. This isn't your every day routine. You have to be willing to break through the barrier of normalcy you created for yourself. I would suggest you check you ego at the door before you go through those gym doors and except the fact that your going to put yourself through an hour of pain.


Bench Press 4 x 8-10
Incline Dumbbell Press 4 x 8-10
Chest Flyes 4 x 10-12

Dumbbell pullovers 4 x 12

Bent Over Row 4 x 8-10
Lat Pulldown 4 x 8-10
Lat Row 4 x 8-10

Push-ups to failure
Pull-ups to failure


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High Five

Thrusters are by far one of the best exercises to perform with a barbell. If your looking for total body development this is the exercise for you. Thrusters comprise of two different exercises, front squat to push press. Thrusters provide one of the best lower leg exercises along with additional work to your upper body. Legs, core, shoulders, triceps, and forearms are all worked in this exploding exercise.

So why burpess? Well maybe because they’re the best polymeric exercise ever. You know how amazing burpess are when everyone you come in contact with cringes at the sight of one. Burpess burn fat, build lean muscle, increase endurance, require strength, balance, and flexibility all at the same time.

Think you have what it takes! Then get ready to push yourself to the limit.



High Five Routine

•  Perform 5 sets of the following exercise.

10 Barbell Thrusters

followed by

10 Burpess to 36" Box Jump





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The Ultimate Minute Challenge

Think your in shape? PROVE IT! The Ultimate Minute Challenge was designed to push you to the edge. Every second counts in this kick ass workout.. The objective is simple, perform every exercise for one minute before moving on to the next. The challenge lies in performing a 7 minute routine for 5 rounds. Who needs machines, barbells, dumbbells, and plates. After all if you can't hold your weight, maybe you should go back to square one and evaluate where you went wrong.  


Perform each exercise for 1 MINUTE for a total of 5 ROUNDS

Lunges
Push-ups
Squats
Pull-ups
Burpees
Crunches
Leg Lifts


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Stability Ball Madness

Remember those days at the gym when every machine was taken, benches were being used, and dumbbells seem to be everywhere except where they’re supposed to be, I do. It never seems to amaze me that just when you are walking into the gym with your workout routine premeditated and your fired up everyone’s in the way. Now try to remember the last time you saw someone using a stability ball. If your in the gym day in and day out such as myself, you know where they are and that’s all that matters. lol.

Stability balls are an excellent piece of equipment that we simply forget about. The exercises you can perform are limitless, not to mention that a stability ball can strengthen your abs like crazy. One reason why we probably don’t seem to care to use one is because we lack the knowledge and creativity to come up with a solid stability ball routine. Guess what? That’s why I’m here. I’m going to leave you with a routine that you can take with you to the gym, home, office, or vacation. Yes, if your like me and take your training seriously you find no excuse to workout.


Push-Up 3 x 12
Quad Extension 3 x 12
Leg Curl 3 x 12
Plank Pike-Up 3 x 12
Horizontal Pull-Up 3 x 12
Ball Pass 3 x 12



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Long Term Effects Of Fitness

Its no secret that incorporating a fitness routine into your daily life can have a profound effect to your journey for longevity. Ever here a little goes a long way. Well, in this case that couldn't be any more than the truth. Exercising can be a burden for most people especially those pressed for time. Not everyone can give up an hour or two at the local gym, then again there's no golden rule that says you have to spend an hour or so exercising to reap the benefits. If you can make an effort create a 30 minute routine for yourself your on the right track.

Creating an exercise routine that taxes your Circulatory, Respiratory, and Muscular System can help you perform better under stress. Below I am going to break down the long term effects of exercise.


Circulatory System

• Taxing your cardiac muscles helps build thicker, stronger walls resulting more blood to be pumped per minute.
• Your resting heart rate can decrease due to more a efficient circulatory system.
• Your arterial wall becomes more elastic allowing for greater productivity for changes in blood pressure. 

Respiratory System

• Your respiratory system muscles become stronger resulting in greater oxygen intake. 
• Increased VO2 max.

Muscular System

• Increase in rate of energy production.
• Your muscles, bones, and ligaments strengthen enabling them to handle greater amounts of stress.
• Your muscles become capable of storing larger amounts of glycogen for energy.
•  Faster metabolism. 

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Killer Workout Of The Week #5

Welcome To The Whole Nine Yards

If your looking to test your muscular endurance, try this workout. I created a total body workout for all you insane fitness enthusiast such as myself. Don't pace yourself. Think of this routine as a race. If you lose proper form set the weight down and pick up where you left off. Complete each exercise before moving on to the next.


50 Thrusters - 95 lbs
50 Pull-ups
50 Burpees
Farmers Walks 250 steps - 90 lbs



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