Three Days To Couples Fitness Competition

A short announcement as things have really been busy at the gym this week. The Couples Fitness Competition is only three days away.

We've got quite a few couples signed up and ready to go. The comp starts at 9am at the rings/ropes area (old Muscle Beach) next to Santa Monica Pier.

Get ready for some fun and serious work. I'm most curious to know who's going to be able to finish the obstacle course intact... heh heh.

Things You Should Know How To Do

Chances are if you have trained with me you've heard me rant and rave about how great chin-ups and pull-ups are. Simply put I think they are essential for looking good and having healthy shoulders and back.

If you've ever had shoulder or back problems you know how much that sucks, so why not engage in some preventative care.

So without further ado check out this article by Nate Green: Things You Should Know How To Do.

In the article I lay out a sample program for getting someone from 5 pull-ups to 10.

WEEK 1

Workout 1: Band-assisted pull-up with a medium band, 3 x 8.

Workout 2: Dumbbell row, 3 x 8-10. Don't work to failure — leave 2 reps in the tank on each set.

WEEK 2

Workout 1: Band-assisted pull-up with a medium band, 3 x 9.

Workout 2: Dumbbell row, 3 x 8. You should be close to failure on the final rep of your final set.

WEEK 3

Workout 1: Band-assisted pull-up with a medium band, 4 x 8.

Workout 2: Dumbbell row, 3 x 10, using the same weight you used for Week 2.

WEEK 4

Workout 1 (test day): Body-weight pull-up, 1 x max reps.

Workout 2: Dumbbell row, 2 x 15.

WEEK 5

Workout 1: Body-weight pull-up, 3 x 4 with slow negatives on reps 2 and 3.

Workout 2: Inverted row, 2 x 8. (If you don't know how to do this one, check out this article.

WEEK 6

Workout 1: Body-weight pull-up, 4 x 3 with slow negatives on reps 2 and 3.

Workout 2: Inverted row, 3 x 8.

WEEK 7

Workout 1: Body-weight pull-up, 4 x 4 with slow negatives on reps 2 and 3.

Workout 2: Inverted row, 3 x 10.

WEEK 8

Workout 1 (test day): Body-weight pull-up, 1 x max reps.

Get to work!

Reading List

A short post today in hopes that you'll click the links and read the articles.

The first is a recent article on problems one may run into regarding fitness advice coming from a medical doctor: What Your Doc Doesn't Know About Lifting.

In particular the common advice thrown out by doc that you shouldn't lift heavy weight, just do cardio etc... which anyone that reads this blog knows is pure crap. As the author points out most Docs have little to no real experience with weightlifting, nor are likely to further their education in this arena other than the little gotten during med school.

The other article to read concerns Crossfit, a fairly popular business model that alot of people talk about. This is a pretty even-handed article that succeeds in pointing out the pitfalls of the Crossfit philosophy.

Namely poor programming that will and does injure people, and likely won't produce good fat loss nor strength gains for most people.

Couples Fitness Competition

The official announcement is here.

My colleague at Equinox, Luke Sniewski & I are organizing a fun fitness competition for couples taking place on Santa Monica Beach at the old Muscle Beach site on Saturday May 2nd.

Get info and register here: Couplesfitnesscompetition.com

The cost is $35 per couple, and 20% of proceeds go to charity (listed on the site).

Time is 9am-11am, so plenty of time to have some fun and get on with your day.

There will be 6 events, ranging from strength to power to endurance events that will test your overall fitness.

There will be plenty of prizes (each worth upwards of $100), so come down and join us for some fun sweating on the beach.

Liftstrong Cancer Benefit

A couple of years ago my friend Alwyn Cosgrove underwent his second bout of Leukemia (stage 4)and kicked it's ass again. Hu subsequently decided to give something back to those that saved his life so put together this CD-ROM of articles on training from some of the best minds in the business. Whether you want a bigger bench, better butt, or need info on rehabbing an injury this is a good deal at $24.99.

All Proceeds go to the Leukemia and Lymphoma Society

Order it online here

This CD contains articles from the leading fitness specialists of our day including:

Adam Campbell; Alan Aragon; Bill Hartman; Bob Youngs; Brian Grasso; Chad Waterbury; Charles Staley; Chris Mohr; Chris Shugart; Craig Ballantyne; Dan John; Dave Tate; Dax Moy; The Doorman; Eric Cressey; Gray Cook; Brett Jones; Harry Selkow; Jack Reape; James Smith; Jason C Brown; Jim "Smitty" Smith; Jason Ferruggia; Jimmy Smith; Joe DeFranco; Joe Dowdell; Joe Stankowski; John Alvino; John Berardi; Julia Ladewski; Keith Scott; Lee Taft; Lori Incledon; Lou Schuler; Lyle McDonald; Mark Philippi; Michael Stare; Mike Boyle; Mike Mahler; Mike Mejia; Mike Robertson; Mike Rousell; Nick Grantham; Pat Beith; Pavel Tsatsouline; Robert Dos Remedios; Ryan Lee; Steve Shafley; Susan Hill; TC Luoma; Todd Hamer; Tony Gentilcore; Tony Reynolds and Zach Even-Esh

Friendly Advice

The folks at Gym Jones offer some friendly advice. Though blunt it is true.




And it really says something coming from them, seeing how hard they work their athletes. It's doubtful I'd have anyone do the exact training they prescribe. Nevertheless it's always fun to see what they are doing.

One example:

Work up to heavy Jerk
Then:
“Jonestown Sprint”:
Push Press @ 75# +
Burpee/Pull-up
20-10 reps of each
Then:
Cool Down

That means 20 push presses with 75lbs, then 20 pullup/burpee combos, then 19 of each etc... down to 10 reps. Puketastic