F.T.S.-Elite Living

District 9 and sleeping in!

I love sleeping in. I think I would rather sleep in than do anything else with my mornings. I get to do that 3 days a week. I remember when I used to get up at 4am everyday to have a 5am class. I am so glad those days are gone forever.

So if you don't know how much sleep you SHOULD be getting let me be clear. 8-10 hours a night is ideal. I know it's not realistic for most of us but if you are one of those people who work ridiculous shifts, and I mean 18 hours or more, then don't be suprised if you fail in your fitness pursuits.

Fitness by our standards is not simply working out. It is diet, sleep, and recovery. Everyone cycles through doing well and not so well, but you have to understand that there are certain things that you must do. The choice is yours. Choose well.

On another note, we went to watch District 9 last night. It was really cool. I would recommend it if you are into Sci-Fi movies. Lots of action and big guns. I was super disappointed with Harry Potter, Transformers, and Star Trek (maybe cause I have been following these all my life). I didn't get out to see Wolverine, so I can't comment on that one. District 9 was the best movie I have seen this summer.

Here are some pictures for your consumption. Have a great day!

  

After the Gun

Hey Guys,

Patrick has put together another great article on developing the will to win.  I'm always amazed at his insight and self-effacing nature.  Check it out at:

http://www.againfaster.com/articles/after-the-gun.html

This article was sent to me by Again Faster.

TUESDAY 6AM WOD

So you wanna know what we do in the Tuesday morning class? Here's a little taste, give it a try if you dare. Remember full range of motion in every movement if you cheat you only cheat yourself. Enjoy!

Warm-up

100 wallballs for time; use 8lb ball; 10ft target

Strength WOD

5 rounds not timed:

80% of 1 rep Squat Clean; 3 reps

5 Handstand pushups

10 Pullups

Met - Con WOD

5 Rounds for time:

15 Lateral Shuffles

15 Burpees

15 GHD Situps

Post thoughts to comments.

FTS standards apply to each movement.

I've been following this over the weekend.

Check it out.

Primal Quest

Post thoughts to comments. 

6am is lifting heavy, bring the proper shoes. :)

Run 10k

Post time to comments.

Try to do the run in the Am.

Then in the Pm:

Try this one if you can

"Ryan"

Five rounds for time of:
7 Muscle-ups
21 Burpees

Post time to comments.

Each burpee terminates with a jump one foot above max standing reach.

 

Coach Schyler Turpin

Vibram Five Fingers

So I've been wearing my Vibrams for a week and thought I would write a little post about them.

The first 2 days I was in Ft Worth and had a pretty bad back strain, so I didn't get to workout in them but I did visit the zoo and the botanical gardens and walked several miles in them. My feet definately got sore, kinda like the way your hands get when you do a bunch of pullups.

 I started to feel a little better in my back by Tuesday so I did a pushup ladder which required no back straining. Wednesday i did my first running WOD in them and boy it was an interesting sensation. It does feel like you are running barefoot and because of the limited cover for your feet, the shoes force you up on to your toes.  I did Linda on Thursday with 275lb DL, 185lb BP, and 140lb SC. Though my time was far from my best the Vibrams didn't affect any movement and my back was all better.

Other than stepping on the occassional rock the shoes are perfect for what I want to achieve. My calves have been super tight but I think that is to be expected from being up on my forefoot more.

I don't plan on any heavy weight lifting in them cause I have shoes for that but every skill so far has been just as easy in the Vibrams as in any other shoe I've tried.

If they strengthen my ankles and lower legs then it will be worth the money and effort put into them.

I wonder how long it will be until you see lots of folks wearing them aroung town.

Vibram Five Fingers

FOOD!!!

Such an important component to your health and fitness. It has been suggested that I have failed to be clear about the importance of diet and what people should eat. So let me break it down into two parts.

1. Why I don't give you a detailed diet and what you shouldn't eat. I don't do a detailed diet because I don't want to waste my time. It's that simple. I have had several people in the past ask for meal plans and I have spent much of my time counciling them and designing a tailor made diet for them, only see them not do it. Then odd thing about this is that they are suprised when they don't lose weight, it is simply beyond my comprehension. So if you want me to waste my time then it will cost you some FRNs. That's the good news, my time is for sale.

The things that you should not eat or do include (this is just my opinion) eating any grains, dairy, soy, or processed food. If you take protein shakes and wonder why your still fat, I'll tell you a secret.....it's the protein shakes, it's to much and your body converts it to fat to store it. I firmly believe that you shouldn't eat out at any resturant....unless it is a pinch and you need to. Most resturants give you way to much protein and never enough veggies. The fat choices are suspect too, unless you can get some avacado. So no eating out! Save your money and buy some things you may need over the next few years.

No supplements. It is a waste of money and ultimately it is probably going to do you more harm than good. I will be interested to see how we are all doing in 20 years. These guys taking all these steriod and muscle pump crap trying to get a bigger bicep are making a big error in my opinion, but we will just have to hide and watch. Again save your money.

2. The cool thing about eating and what to eat is that it is simple. It is part of the 100 Words of Fitness so often used in the world of CrossFit. Ready for it? Eat meat and vegtables, nuts and seeds, some fruit, little starch and no sugar. That's it. So at every meal eat some protein, carbs and fat and you'll be well on your way to getting where you want to be.

Sometimes it ain't easy, and sometimes it ain't cool, but at the end of the day it works. So if you work out at my gym I hope you will follow this advice. If you go to the other places keep doing what your doing and then be amazed when you see our athletes.

 

Amazing athlete

Rest day

 Here are a few articles from CrossFit California City. Enjoy and get some rest.

Listening to your body.

Paleo-a go-go 

One from Again Faster.

Our Future selves 

 Zen

 

WTF!?!

These are some of the things I've seen or heard over the last few days.

What do you think?

1. I have never been clear about the importance of diet.

2. Some people don't want to be fit, they just want to lose weight.

3. I can do Murph under 20 minutes, but it's the runs that slow me down.

4. "You get 60%, I get 40%." My question, "What are you going to do for 40%?" The response, "Nothing."

5. I don't wanna lift weights cause I don't wanna look like a man.

6. "My legs hurt!" "Have you rolled your legs?" "No." "Have you called the massage therapist?" "No."

 

Front room at the gym. What an awesome gym!

I love the smell of napalm in the morning!

Good run this morning guys.

Cody way to hang in there and get it done.

Happy late B-day Walt! You can pick the WOD for Friday if you want. A little gift to you.

Heather....getting stronger, gotta love it.

Paula, welcome aboard glad you made it out this morning.

Cody Rae kickin some ass!

Avie getting faster and faster.

I get to watch it all, good work guys. I know it ain't the easiest thing but I think your getting it.

Put the results of your second WOD in the white board.

See ya'll in the morning. Have a great day!

 

This what I want my backyard to look like.