Single Stretch Saturday - Loosen Up Your Tight Quads

Position A.

Stretching is a funny topic. There are so many categories and variations. Rather than tackle the whole cornucopia we have decided to share one stretch with you. Our belief is that it is better to invest more time on one thing than to dilute with too much variety. That said over the next year will will certainly give you more stretches, postures, Asanas, routines, and variations than you will ever need. My apologies in advance.

Before and after your next run or lift take on this Half Kneeling Quad / Hip Flexor Stretch. This is such an effective way to get a deep positional stretch for the culprit of many of our lower extremity woes. Sore knees, mobility at the knee and hip, and low back pain.

Guidelines which you will likely not follow

1. Be gentle - no need to rip it apart
2. Breath - holding your breath = unneeded tension in the tissue
3. Hold the Position A. for at least two full breath cycles then transition to Position B.
4. Try 3 rounds 3 reps on each side switching legs each set.
5. If you are tight like I am on one side I don't bother stretching the looser side more than once.

Position B.

1. 

From Worst to Less Worse - Moving to the right.

Primal Blueprint - Lessons from author Mark Sisson - From worst to less worse

The second thing we learned from a lecture from Mark Sisson was the value of moving to the right on the spectrum scale. He was quick to point out that if we can get you to move from 5 cups of coffee per day to 2 then we have made a positive change. Though he proposes a "best" model there is supreme value in any change that improves your health.

What can you do to improve your health and nutrition to simply make it better?

Less junk food in the house?

Eat more whole foods?

Keep a food journal for accountability?

Give it a try.

Primal Blueprint - Lessons from author Mark Sisson Carbs

One of my favorite books on nutrition is Primal Blueprint by author and Paleo enthusiast Mark Sisson. After hearing him speak he made three comments that stuck with me.

1. He mentioned that the "Carbohydrate Curve" is his proudest achievement in this book. He said that reading and hearing stories of his followers losing 50 lbs or more and regaining their health is of the greatest feelings possible. Additionally the reason he believes in this chart so convincingly is seeing it work for the serious athlete who eats and trains well and is looking to lose those last 5-10 lbs. of fat around their midsection. Following the 100 gram Carb guideline it has proven itself time and again.

The Primal Blueprint Carbohydrate Curve

What’ll It Be? The “Sweet Spot” or the “Danger Zone”?

Carbohydrate intake is often the decisive factor in weight loss success and prevention of widespread health problems like Metabolic Syndrome, obesity and type 2 diabetes. These average daily intake levels assume that you are also getting sufficient protein and healthy fats, and are doing some amount of Primal exercise. The ranges in each zone account for individual metabolic differences.

0-50 grams per day: Ketosis and I.F. (Intermittent Fasting) zone. Excellent catalyst for rapid fat loss through I.F. Not recommended for prolonged periods (except in medically supervised programs for obese or Type 2 diabetics) due to unnecessary deprivation of plant foods.

50-100 grams per day: Sweet Spot for Weight Loss. Steadily drop excess body fat by minimizing insulin production. Enables 1-2 pounds per week of fat loss with satisfying, minimally restrictive meals.

100-150 grams per day: Primal Maintenance zone. Once you’ve arrived at your goal or ideal body composition, you can maintain it quite easily here while enjoying abundant vegetables, fruits and other Primal foods.

150-300 grams a day: Insidious Weight Gain zone. Most health conscious eaters and unsuccessful dieters end up here, due to frequent intake of sugar and grain products (breads, pastas, cereals, rice, potatoes – even whole grains). Despite trying to “do the right thing” (minimize fat, cut calories), people can still gain an average of 1.5 pounds of fat every year for decades.

300+ grams a day: Danger Zone of average American diet. All but the most extreme exercisers will tend to produce excessive insulin and store excessive fat over the years at this intake level. Increases risk for obesity, Metabolic Syndrome and type 2 diabetes.

Murph

Last Monday on Memorial Day I went up against my "White Whale". A workout that I was almost certain was out of my reach until a couple of month's ago. I committed myself to a better Paleo style diet and got my training into a good groove. It was the toughest physical and mental test I believe I have ever experienced. After 58:14 I had finished. Special thanks to the other competitors, coaches, and my girlfriend for supporting through the event.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Lucky 13 - A WOD for my Dog

As many of you know I lost my dog Kilo last month after 13 great years of companionship. I got her when I was in graduate school at Baylor University in Waco, Texas. She was a 5 month old rescue and I wanted to name her after some thing that reflected my vocation of strength training. The name Kilo came from the rubberized bumper plates found in all college and sports based facilities. She grew up always by my side and has no doubt watched a million sets and reps, seen thousands of workouts and visited close to one hundred weight rooms and gyms. Nearly every athlete I have every coached knew her. She kept me company through for these 13 years in Texas, Florida, North Carolina, Georgia, Arizona, and most recently California for 6 years of surf, sun, and sand. When I made the decision to move back home to Massachusetts in March she was showing signs of slowing down and was diagnosed with a tumor. However after traveling 3000 miles cross country she really perked back up! Immediately after returning home I was called away to do business in Florida for a week while Kilo remained in Massachusetts with some of her biggest fans Mom and Dad. Every night that week dad called to say how well she was doing. Unfortunately that lasted for only 4 days before she showed signs of the end. After I landed at Logan airport at 7:45 PM Friday night I called mom to check in and she said Kilo had gotten worse and that I really needed to get home. Shortly after 8PM dad reported that she looked up at him and took her last breath before laying down to rest in peace. The real story here is that I got Kilo after moving away from to explore the country and she kept great care of me for nearly 14 years before delivering me back home. She was a smart girl and knew her job was complete and her mission accomplished. A truer companion never walked my side. This workout is my tribute to my girl from my "Alpha 1" program.

"Lucky 13"

AMRAP for 13 Minutes

K - Double Unders x 13

I - KB Swing x 13

L - Walking Lunges x 13 each leg

O - 400 m Run

New York City Half Marathon

After a weekend in the Big Apple cheering on 7500+ female runners for the More Magazine Half Marathon you can't help but walk away inspired. I myself have never gone that distance running or walking (not sure I have biked that far either!) As I watched these women sprint, run, jog, or walk their way around Central Park for 13.1 miles you could see the empowered determination and competitive drive. We are very proud of all our Pirate Fit athletes that participated in races in on the East Coast and West Coast. Keep up the good work girls!

Monday WOD

Tie up the sneakers and run!

Groundhog Day

Punxsutawney Phil did not see his shadow this morning. That means an early spring this year. Lets take these last few weeks in the cold to make sure we keep our strength levels up. For our New England Pirate members we know they have been shoveling weekly and those snow banks are getting higher which means you have to throw the snow a further distance.

5 x 5

1. Goblet Squats - Pause 2 seconds at the bottom
2. DB Bench Press - Be sure that DB's touch your body at the bottom
3. Weighted Sit Ups - Knees bent arms extended over chest and sit up until plate is overhead
4. Box Jumps - Be sure to open the hips at the top

Do one exercise at a time with 30 -60 s rest betweeen sets

Spring is Coming!

Train Fun!