So, after a very productive introductory session on monday I was back at the gym today for session 2 to prepare for the Cross Fit class.  Surprisingly enough, after being away from the gym for so long, my legs and back were not sore at all from monday’s session. Read the rest of this entry »

Tech

Med Ball Cleans
1 arm db Cleans
1 arm db Push Jerks

W/U

5 Burpees
10 Push-ups
30 Standing Lunges

WOD

5 rounds for time of:

30 1 arm db clean and press (15 each)
6 laps line sprints (15m basketball court width)

Post weight used and time to comments.

As a new father I am developing the understanding that it is harder for a family to get in shape than an individual. There are childminding issues, car share issues, and potentially a lack of time between spending time together and time apart doing your workout. So we are offering some prizing for people who post here and discuss what they will be doing this summer to focus on health and fitness for their family. The winner , drawn randomly form all posts will receive a prize pack from Jump gymnastics and Precision Athletics.

What will my family be doing?

Currently we are walking around Trout Lake on the weekend.

Craig and Melia out for a walk

My wife would like to get into the gym more and I would like to add more cardio. To facilitate this my wife will be coming by the gym and I will be taking Melia to Jump Gymnastics. You can start at 6 months. I remember learning in College that the more sports and activities you introduce to a child, prior to three years of age, the more motor pathways they form. This makes it easier for them if they choose to pursue a similar sport as an adult or a sport with similar qualities such as balance etc.

To add more cardio I plan on adding running with our BOB stroller when Melia is able. Also will progress walk around lake to hiking the Grouse Grind with Melia.

We’d like to help other parents find the time to keep fit so this summer we’re partnering with Jump! Gymnastics across the street. Drop off your kid(s) at Jump! Summer Camp and head over here for a ½ hour session with a personal trainer followed by a ½ hour of cardio. Enjoy a long uninterrupted shower, and you still have time for a coffee before heading across the street for pick up. Register here [http://www.precisionathletics.ca/specials/get-active-mornings/] and/or check out our contest on  starting May 1 http://www.yoyomama.ca/2010/04/jump-gymnastics-contest/ for a chance to win a Precision/Jump! GetActive morning x2 (2 adults, 2 kids). Then tell us in the comments section here, or at Jump! [http://www.facebook.com/pages/Jump-Gym-Vancouver/150529308484] what your summer fitness plans are for your family during the month of May, to be entered to win!

Hello Everyone,

Today was my first session with Pepe as I prepare to join the cross fit class.  Over the next few months I will be writing about my experience with the trainers and classes at Precision Athletics as I try to get back in shape.  As this is my first post, I will take this opportunity to tell you a little bit about myself, my experience working out and my goals.

My name is Raul, I’m 31 years old and currently tipping the scale at just about 2oo lbs.  If you asked me what kind of shape I am in, I would say I am right about in the middle, which is to say that I’m not greatly overweight but i’m also not skinny as a noodle.  During my student years I played football for the University of Calgary Dinos and had the good fortune of having some very good coaches including Les Gramantik of Canada’s Track and Field team and Stuart McMillan who coached both the American and Canadian Bobsleigh teams for the 2002 Olympics.  During those years I was under a very rigorous training program and had constant input from my coaches.

A few springs have past since those days when I could see something that resembled a “pack” of anything on my abdomen and now it seems like all I eat goes straight to my gut.  On the knowledge side I would also say that I am right in the middle of the scale between not knowing how to do squat or squats and a total expert.  I have some intermediate knowledge of overall exercise technique and how to work out.

On that note, the reason I approached the folks at Precision Athletics was to get some fresh new guidance in order to reach my fitness goals.  I am getting married this coming November in Mexico and my goal is to be able to lay on the beach without getting harpooned.  My exercise routine over the past couple of years has not been very good and I feel that I need the excitement and motivation of a new system to get back on track.

I look forward to sharing my experience with you and hopefully we can create a space where we can all share a bit about how we are reaching our individual goals.

Day 1.

I had my first session with Pepe today.  I was told that we would be going over some of the exercises that one must perform during the Cross Fit class so I frankly didn’t know what to expect.  I went skiing over the weekend and my legs were a little wobbly so I was hoping he’d go easy on me.  The session focused on learning the proper form for some of the movements that are performed during the class as well as some tips on how to avoid injuries.

On this first session we did Shoulder Press, Dead-lifts and Squats.  As I said before, I probably have a little more exposure to these exercises than the average person, but by no means am I an expert.  Right away I felt that Pepe knew what he was talking about as he had a good explanation for the mechanics of the movement.  I didn’t realize that the years of unsupervised training had made me develop some bad habits.  After a few reps and some good pointers I started to get the hang of the movements again.  My session happen to fall right before Pepe was to do his own workout, so he was nice enough to let me do the workout with him.

I have trained with other personal trainers in the past and I must say that sometimes it felt like their enthusiasm was a little overboard and fake.  Kudos to Pepe for being encouraging without seeming fake.

Next session this Wednesday.

Talk to you soon.

WOD

“Tabata Somthing Else”

:20 seconds of work :10 seconds of rest
8 rounds per exercise
1 minute rest between exercises

Exercise List:

Push-ups
Jumping Pull-ups
Sit-ups
Squats

Post total reps per exercise and total reps combined to comments

Great job to everyone who entered the March Fat-Loss challenge. Everyone who participated saw some improvement. The winner stuck to the healthy eating plan cutting out grain, alcohol, sugar and dairy for 21 days. The results were amazing. Eric dropped 8lbs and lost 27% of his available fat and 2.6% bf lost in only 21 days. Here are some results:

Tech

KB Swings 1 and 2 arm

W/U
30 1 arm OH Lunges
15 Sky Divers
15 Stability Ball Crunches

WOD

5 rounds for time of:

25 KB Swings
20 Mountain Climbers (each leg)
10 DB Sit-ups
5 Burpees
3 Goblet Squats

Tech

Deadlift

W/U

2 rounds of:

20 Box Jumps
12 S.Ball Roll outs w/ 2 sec hold
15 Sit-ups

-then-

WOD

4 Rounds for time of:
30 Standing Lunges @ 25# (15 each leg)
20 Push-ups

Tech

Thrusters

W/U

100 Jump Rope
10 Standing OH Lunges (each leg)

WOD

“Cinsit”

AMRAP in 20 Min of:

5 BB Bent over rows
10 Push-ups
15 Sit-ups (Anchored)
5 BB Thrusters

*use same weight for rows as thrusters