Fit Zone Nation: September 2009

« August 2009 | Main | October 2009 »

27 posts from September 2009

09/18/2009

Row & Run / Wii Fit Review

5 rounds for time:

250 m. row (flat out)
400 m. run (recover but run every step)

Post time to comments.
You must start this workout with a row. Rowers will start in staggered 2 min intervals.

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

Many of you have asked me what I think of the Wii Fit. The following says it all. Thanks sarcastic gamer:

/p>

Posted by FitZoner at 10:24 PM | Comments (4)

09/17/2009

Add a Rep

10-11-12-13-14-15 reps for time of:

Deadlift 85/135
OH DB press 15/20
KB swing 25/35
pullups
situps

Post time to comments

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

One of the coolest thing about September, in the fitness industry is; you get to see a lot of the old faces return to your place after taking some of the summer months off. Above is a guy we all missed seeing around.

It is good to see all of you back.

As for the rest of you - gitcher butts in HERE. :)

Posted by FitZoner at 7:00 PM | Comments (30)

09/16/2009

Un - i - Rama

Perform 10 reps every min on the min for 10 min of the following:

R side single arm thruster 15/20
L side single arm thruster 15/20

Rest for 2 min then:

Perform 10 reps ever min on the min for 10 min of the following:

R side single arm row squat 15/20
L side single arm row squat 15/20

Post rx (or lack of) to comments:

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

Question of the week:

Was "FitZoner's Revenge" the hardest workout you have ever done? Post thoughts to comments.

I would have asked the 0630's, but frankly - I FEAR them.

Posted by FitZoner at 6:09 PM | Comments (27)

09/15/2009

FitZoner's Revenge / Rules to Live By - Rachel Jones

For time:

800 m run
50 squat jumps
40 situps
30 pushups

1000 m row
50 squat jumps
40 situps
30 pushups

100 double unders (or 300 singles)
50 squat jumps
40 situps
30 pushups

50 burpees
50 squat jumps
40 situps
30 pushups

Post time to comments

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

Judy is an inspiration to us all, and NOT just because she has a kick-ass C&J!

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

RULES TO LIVE BY

Rachel Jones, MPH, RD

University of Utah

Good nutrition may not make your workouts easier (or it may), but it will affect recovery. You will be able to work out hard and recover easily with the right fuel. Think of your body as an expensive sports car. Food is crude oil that must be turned into high octane fuel which in turn becomes ATP (energy) for working muscles.

There are a few critical rules for elite athletes. The best in the world know them well. Watch college or pro football this year and you will notice that athletes are faster, stronger and very versatile. Brady Quinn is a striking example. An NFL quarterback who could also qualify as a track sprinter, soccer standout, hockey star or slalom skier lives by the nutrition rules that make a difference between average and elite bodies. Keep in mind that the more self-respect and self-mastery you have when it comes to food choices, the more amazing your athletic options become.

First, earth foods rule. Choose the least processed forms of food. Things like fruits, veggies, real grains are raw fuel for high performance.

Second, eat color. Fruits and veggies provide protection from sun, bad oxygen molecules, pollution, and everything else that ages our body.

Third, eat less legs. Fish, chicken and turkey more often than beef.

Fourth, eat fats that oil the machine. Include things like olive oil, nuts, seeds, avacodo, fish, and flaxseeds. In nutrition we refer to these golden oils as the omega 3,6,9’s.

Next, eat breakfast. Always. The tank gets empty fast after you wake up. Don’t go there without knowing you will pay a hefty price later in the day. In today’s cars, the fuel injector poses an additional problem if you run out of gas. It mucks up the entire engine function to go below empty. Skipping breakfast pushes stress hormones up and metabolism down. Athletes don’t skip breakfast.

East small portions more often and include protein, carbs and fats together. Most of us are up for at least 15 hours every day. Don’t let the tank plummet to empty before filling up. Eat small and eat often.

Stay hydrated. I had students include high water content foods in their diet last week and they LOVED the effect. More energy, better moods, better skin, better athletic performance. Stay hydrated with water and fruits and veggies and notice an increase in energy.

If you workout, have a post-workout recovery shake or meal within 30 minutes (or sooner if possible). Don’t waste your workout or delay recovery by going without fuel. The effects will be sore muscles and an astounding increase in hunger later in the day. Delaying recovery fuel will lead to uncontrollable hunger later .

Add a multivitamin with an antioxidant complex along with fish oil. It makes a difference.

Sleep. Repair and recovery happen when you are in deep REM. Start to wind your day down with relaxing reading, music, a bath or foot rub. Sleeping in a cool, dark room will make a huge difference in the quality of your sleep and subsequently your body’s ability to burn fat and build muscle.

Rules to live by. They aren’t complicated but they require a great deal of self respect and discipline. To be different, you have to live different. Shop for different foods, go to different restaurants and treat your body differently than most Americans. As Stephen Colbert says, “Living vitally is not easier than living morbidly—it’s just better.”

Posted by FitZoner at 5:33 PM | Comments (28)

09/14/2009

5-4-3-2-1 C&J / Lizz Goes Iron Man

5-4-3-2-1 reps of:

Clean & Jerk AHAP

Post weights for ea. set to comments

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

People always ask me..."Neil, what will you do when it rains and you have posted a run workout?"

Well, It is simple. When it rains...We will FRICKIN run in the damn rain!

When it snows, we will run in the damn snow.!

FitZoners aren't soft. FitZoners realize that there is fitness and health to be had out in the elements. Hell, IMHO one of the reasons people are so diseased and overweight around the world is because we do not expose ourselves to the elements like we were designed to do. Do you know how much energy it takes to heat and cool our bodies? Wouldn't it make sense that exercising in the elements might increase our output and enhance a workout? How about the balance and coordination increases we experience by exposing ourselves to slippery surfaces? Wouldn't these health benefits be important to obtain? Is there really ANY other way to experience these health benefits without exposure to them on some level?

Look, FitZoners aren't dummies. We know to be careful. It is why I was so STOKED when I came to the FZN tonight to find Zoners running in the rain! They did it voluntarily! I have nearly been in tears ever since! You all ROCK!

Marcus and Damon get soggy!

Mal doesn't mind a 100% humidity workout.

Nikki and Sarah are all-under it - the rain, that is.

Congrats to all who cowboy'd up and threw down!

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

Lizz, our endurance expert, has decided to do the Iron Man. No, NOT a simple triathlon - as if that wouldn't be hard enough. She is going to do the actual Iron Man triathlon in St. George, Ut. next summer.

We are going to be chronicling her journey to the Iron Man, here on this blog, every Tuesday. She will be using a mix of standard FZN proprietary workouts and some new workouts that you can find in the "Exercise" tab of this blog. It is under a sub-tab called "Endurance nation." If you are inclined toward this kind of thing, we invite you to follow along and train with Lizz. Even if you don't want to do the actual IRON MAN you could do many other types of endurance events. Lizz has put a bunch of training methods on the site.

We wish Lizz good luck. Doubt she'll need it though. Here is her first installment of the Iron Man Chronicles:

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

Why an Ironman?
-Elizabeth Bennett

I get it, a lot of people have no desire to swim 2.4 miles, bike 112 miles, and run 26.2 miles, all in one day; just like I have no desire to go deep sea scuba diving. But an Ironman is something that I have always wanted to do. Why? For me it epitomizes an athlete, it is the ultimate celebration of the months it took to prepare and the sacrifices it required to succeed. It would be one of the hardest, most memorable, most exciting experiences of my life. And now is the time.

I want to get my body and my mind to a place that can handle that kind of challenge. I want to see if it is possible for a regular mother of four, to be an Ironman, without sacrificing the most important part of my life-my family. The way I figure it, if I can balance the training, my professional career, and raising a young family, I can finish this herculean race. I am willing to sacrifice my time but not my time with my family. I am willing to train hard but not at the expense of my energy to be a good and patient mother. I am willing to get up earlier to workout so that I can devote the remaining hours I have to my work. I am willing, I am determined, I am devoted and motivated. But I am also a realist.

It’s going to hurt, I am going to be tired, there won’t be enough hours and I won’t feel this optimistic all the time. And when I am hurt, burned-out and tired, the last thing I am going to want to do is blog about my progress. But I figure if I can do this, anyone can do it!

So here goes…my journey to an Ironman.

Posted by FitZoner at 8:44 PM | Comments (32)