pullup KTE's - burpees

for time:

21-15-9 reps of

burpees
jumping pullups with knees to elbows

Post time to comments. 
Please login to view video demos
----------------------------------

Why Body Builders Suck
by Neil Anderson

There is a mentality in gyms across America that I hate above all others.  It's the "typical" bodybuilder mentality.  I say "typical" because there are exceptions to every rule, but in general - these guys are pricks. Below is list of the top 10 things that I hate about those bodybuilders who are pricks:

1.  Those stupidly big muscles.  Whatcha gotta have all that muscle for?  You should know; "one more inch on your arms" won't be the difference between the ladies ignoring you (as usual) and throwing a leg over you as you walk by.  Trust me, the only people who notice you are other body building guys - AND THAT'S JUST WEIRD.  

2.  Flexing in the mirrors.  Are you kidding me?  Flexing in the mirror?  Pathetic. Stupid. Laughable.  These people are such mirror monkeys, the other day this guy in my gym was watching himself put his jacket on - in the mirror -  and flexing as he did it! 

3.  Their "uniform" is stupid looking.  the cut-up and shredded sweatshirt, weight belt, knee/elbow/wrist wraps, cut off shorts, and a head band they wear while they work out isn't now, never was, and never will be in style.  Oh, and that banana hammock they all aspire to wearing in the shows - these guys need their own pride parade.   

4.  They carry gym bags around.  Not just into the gym where they would put them in a locker like the rest of civilized society.  No, these mama's boys gotta carry around their junk and inflict it upon the rest of us.  No guys, I wasn't planning on using that machine your bag is occupying.  Neither was anyone else ON EARTH.  Oh, and tripping on your crap while we are trying to workout is cool with all of us, too.  

5.  They don't put their weights away.  Look, we all know what what's going on here.  This is simply territorial behavior.  hey guys, why not just sack-up - walk in - drop your pants - and start pissing all over everything?  It's the same thing.  

6.  The "O" face.  Is there some unwritten law that requires bodybuilders to attend the Tom Platz "School of Pulling Stupid Looking Faces" before you begin your lifting career?  

7.  The loud grunting.  So what is the science here?  Does crying and whining increase your fitness? Man-up mirror monkey! 

8.  They intimidate old ladies.  The other day this "roid ranger" in my gym was doing side lateral shoulder raises while standing in front of the dumbbell rack.  He was effectively holding off anyone who wanted to use the 20, or so, dumbbells that he was standing in front of.  Those who were waiting?  A group of females who were in their 60's.  YOU DA MAN, PIN CUSION!

9.  The gallon milk jug of water they insist on carrying.  Hey stupid.  That M & F article came out 10+ years ago.  It's OLD news and the science has been dis-proven.  in fact, there NEVER was much science behind A LOT of water growing muscles.  Besides, I never really know...should I ask you or the gallon of water if I can use the bench it is occupying?

10.  Their bodybuilding philosophy.  Frankly, bodybuilding is about two things:  1. insecurity, 2. vanity.  All bodybuilding starts with the former and morphs into the latter if continued long enough.  I can't think of two worse reasons to exercise.

400-kb-sits-pushups

for time:

400 m sprint
25 tick tocks 25lbs (switch sides every lap)
25 kb swings
25 pushups

4 rounds for time
Post time to comments:
Please login to see video demos

----------------------------
I'm trying to get more "artsy" about the photos I take down here of the folks in our classes.  I feel like I owe it to you all, considering the subject matter I am working with.  I was thinking about entering the following in the county fair this fall.  How do you think I'll do? 

I think this is a very clever photo taken through the rings.  In fact I call it "the ringer."  I got the inspiration for this photo when I saw it done on the local "Fox" affiliate.  Seems like they (those consummate professionals) are always filming from around the corner, or out from under a bush.  I used to find it annoying, but now I think I kinda like it. 

Several months ago, I went through a "blurry-in-motion" phase.  I feel like these photos really capture the "essence" of what FitZoners are all about.  After all, blurry depicts motion, right? And THAT, my friend, is the number one thing we do in the FZNHQ.  We move.  So, I painstakingly have collected literally THOUSANDS of photos like this.    

 
Here's one I have been dying to post for a long time.  I call it "off center."  It flows along the lines of "blury-in-motion" series as depicted above, but with the added twist of an off-center subjects who are cut off at the nipple line.  Did you even notice that it features and "exit" theme strongly.  Listen, it takes a lot of imagination and a good eye for the "moment" to get a photo like this.  I'm very proud of it. 

As a photographer, I have discovered that SOMETIMES there are days when you capture an image which is so profound, so perfect and so beautiful that it simply defies explanation.  This is the first photo I ever took where this happened to me.  I won't even bother to name this one for you, or even try to describe the brilliance contained herein...I will simply let you take it in and add your own adjectives...enjoy.

  
I know what you are thinking..."thank you Neil, for letting us see it again..." but, I encourage you to look closer.  It is vastly different from the above.  These two, entirely different and brilliant works were captured within seconds of each other, yet have an entirely different look and feel about them. 

Your welcome. 

I want you to know that I will painstakingly continue my quest for photographic demagoguery.  But do not worry, it is my commitment and intention to not let the art outshine the subject.  This is my pledge to you.  I look very forward to sharing this part of my personality with you on a more regular basis.    

"thrusterama"

Every minute on the minute you will perform 10 deep thrusters. 

Females use 25 lbs.  Males use 45 lbs. 

This will continue for 20 min or until you cannot perform 10 thrusters within 1 min.

Post thoughts to comments
--------------------------------

This is NOT how Alison got her black eye. 

One of the GHD machines bucked her off!  You gotta watch those things, man. When they aren't frying your hams, glutes and low back...they are messin with your face! 

Great effort the other morning Alison!  You frickin ROCK! 

 

muscleups - ring dips

10-9-8-7-6-5-4-3-2-1

muscle ups
ring dips

post time to comments

-----------------------------

By Maggie Dabe Colby

When you hear the names Michael Jordan, Lance Armstrong, Muhammad Ali, what comes to your mind? all of them are considered the best when it comes to playing their respective sports. But what makes an athlete a great athlete? Is it their genetic predisposition? Maybe. Is it their great coaching? Probably.

 

You can consider an athlete to be great because of their physical stregth, or maybe because of their accomplishments. But there is more than just power, strength, genetic predisposition or great coaching. Great athletes are not born that way, they become great because of their determination, their dedication, and their drive. Great athletes train hard, they keep going, they press on and they persist in following their dreams. Great athletes practice until they get it right, then practice some more. Great athletes have a teachable spirit, they want to learn and improve. Great athletes never let someone tell them that they can’t, they never give up, they don’t even consider giving up. Great athletes learn from their mistakes and try again, they persevere, they want to be the best, they push and break any limits. Great athletes focus on their abilities rather than disabilities. Great athletes never let themselves down, they finish the race when they know they can’t win, they give their best efforts every time. Great athletes are constantly in search of perfection, they are always striving for greatness. Great athletes don’t just play the game; they live the game.

book ends

for time:

15 strict OH db press 15f/25m
15 back extensions
25 step back alt lunges
15 pullups (jumping if needed)
15 weighted situps 15f/25m

repeat 6x
post times to comments. 

-----------------------------------

row (sprint), jog (recover)

row 250m (this is a flat out sprint)
jog 400m (this is a recovery jog, but run every step)

repeat 4x
post thoughts to comments

--------------------------------

Ever feel like the dude on the right? 

burpee-pullups

20 burpee-pullups
rest exactly 1 minute

repeat 3x
post time for each round to comments

to complete a burpee-pullup simply perform one burpee as normal, but upon completion of the burpee, instead of jumping up and clapping, you are to jump up to a ring or bar and complete a pullup. 

-------------------------------

Yesterday I was invited to career day at Muller Park Jr. High to speak about what it is I do for a living.  I was flattered to be asked, so I accepted.  I took a bunch of tools of my trade (kettle belles, dumbells, abmat, etc.) and we all had a lot of fun while I called students out of the audience to guess what these "tools" were and to demo how one might use them.  To my surprise, most of them knew what each implement was.  Some even knew how to use them correctly.  It was cool and we had a lot of laughs.  The thing is, at the end of my last speech (I did 2 of them), I went on a rant about the state of our nation's health.  I said something like:

 "the state of this nations health isn't well.  We (people my age) represent the most unhealthy generation on record.  This is abhorrent.  2/3rds of the people of my generation are likely to die young from their lifestyle choices.  Look around you...this means that if YOU aren't unhealthy...the next TWO people you see ARE!" 

It was a lot of fun to see their reaction to this perspective.  Then, out of the blue, I remembered that THEIR generation is MUCH less healthy then mine was at their age.  So, I told them that.  I also told them that if things keep going this way...THEIR generation could expect the numbers of unhealthy people to be dramatically and exponentially higher, and that THEY might expect to see the numbers go to 1 healthy person out of 5 some day. 

It was poignant moment. 

Not so much for them.  Truthfully, I don't think they heard me say it, much less cared.  But, the realization of what came out of my mouth - frickin scared me. 

Bad. 

On the up side, it looks like the future of my career is secure. 

This is a good thing...and a bad one. 

below is an artists rendition of what the famous statue of David would look like if Michelangelo sculpted the "perfect male" of the next generation.  Thought you'd find it interesting. 

  
David "the perfect male" of the 14th century

David "the most perfect male they could find" of the 21st century

run - KB - pushup

for time:

run 400m
21 kettlebell swings 35f/55m
21 pushups

repeat 4x
post time to comments
for movement demos please login

----------------------------------------

Interesting read - should we blame it on Nike?

the "500"

for time:

50 air squats
500m row (sub for 50 high sumo's 35f/65m)
50 OH press 20f/45m
50 sit-ups
50 jumping pull-ups
50 push-ups
50 lunge steps
50 back extensions
50 burpees
50 straight leg raises (Lie on back. Raise straight legs to 90 degrees. Lower until heels tap floor. Repeat)

post time to comments
please login to see video demos

---------------------------

In all probability, tonight was my last night training "my girls" - The NBA's Jazz Dancers.  It has been a helluva year.  When I met these girls I was convinced I would be walking into a DIVA-fest.  I couldn't have been more wrong.  These girls surprised me.  They worked harder than I could have ever imagined.  And they are more fit than almost ANY individual I know.  As a group or individually, I would put my dancers against anyone! 

These girls have got it all.  Cardio, stamina, strength, flexibility, power, speed, agility, coordination, balance, accuracy, beauty and brains.  It has been a pleasure working with them.  THANK YOU, LADIES!  You have made this a great year for me.  I'll never forget all you have done for me.  Good luck in all you do.  Hope to see you all next year. 

deads and sprints

for time:

5 dead lifts 95/185m
sprint 100m

repeat 5x
Post time to comments
Please login to see video demos

----------------------------

Jan used to struggle with my workouts.  The first time she did a workout with me she made it about 10 mins (which, by the way is outstanding).  I have had 30 y/o males who didn't last 3 min.  Nowadays, after just 3 mo, she completes every rep of every set of every workout.  And when she gets real mad, she tries to pull the cable machine over.