July 23, 2008 by jeff.

“The art of living is more like that of wrestling than of dancing; the main thing is to stand firm and be ready for an unseen attack.”
~ Marcus Aelius Aurelius

Today, we saw some outstanding efforts at the forge as we overhead squatted 10,000 pounds..and worked on a 1rm pullups..I got it done in 7:46.

Erin working it out That’s 100lbs around Brett’s neck..

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July 22, 2008 by jeff.

We did a tough little workout.

7 Rounds for Time

7 Deadlifts (alpha 255, Big Dog 225, Pack 185, Pup 155)

7 Ring Dips

7 Knees to Elbows

7 Hand Stand Push up

I did this in 15:44.

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July 21, 2008 by jeff.

Family involvement is a valuable thing and playing together actively can be the ’90s version of it. Instead of just watching, you can do it together… something we don’t spend enough time on. We can motivate and excite each other about fitness.
~ Alan Thicke

Today, the Forge completed the following: 600m row, 20 knees to elbows, 400m row, 40 ring pushups, 200m row, 60 wallballs…..12:10 for me..

here is blacksmith jr, warming up...

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July 18, 2008 by jeff.

For those of you who have not been in class this week, no SOS on July 19, however, we will do an SOS on July 20 at 8am.

JC

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July 18, 2008 by jeff.

Read and reflect……

Can middle-aged mortals achieve Olympic fitness?
By Nanci Hellmich, USA TODAY

The chiseled body of 41-year-old Olympic swimmer Dara Torres was all the talk of people watching the U.S. Olympic trials. And it prompted some middle-aged people to think about their own physical condition and wonder whether mere mortals can achieve that high level of fitness and end up looking like Torres.

“Many people in their 40s could look like her, but they’d have to train a ridiculous number of hours, and most people in the U.S. would have to lose a lot of weight,” says Timothy Church, director of preventive medicine research at the Pennington Biomedical Research Center in Baton Rouge and co-author of the exercise book Move Yourself.

“It would have to be your mission in life. You’d have to do a minimum of two hours of hard, hard training a day, but probably more like four hours a day. And you’d have to really reduce how much you’d eat. You can build muscle, but if it’s covered in fat, you can’t see it.”

That would be hard for people who juggle a job, family and other responsibilities, he says.

Genetics and age play a big role in how difficult it would be to achieve a high level of fitness, he says. It’s much easier to attain if you have great genes, are in your 20s, naturally have a lot of muscle and have never gained extra weight.

That’s true, says Miriam Nelson, director of the John Hancock Center for Physical Activity and Nutrition at Tufts University in Boston and co-author of Strong Women Stay Young.

If you want to be a competitive athlete, you’ll be training most of the day, she says. And you have to make sure you are doing it correctly so you don’t hurt yourself.

Torres, who has a 2-year-old daughter, does one intense swim workout a day. She also does weight training and dry-land workouts. She has been fit for years, and she has a team that includes two “stretchers” who travel with her, a strength coach and a massage therapist.

Her head coach, Michael Lohberg, says most people may not be able to look like her, “but I really do think with proper nutrition and proper training, people can look very, very fit.”

Americans should be inspired by Torres to increase their strength, aerobic fitness and flexibility, says orthopedic surgeon Angela D. Smith, former president of the American College of Sports Medicine and a National Masters Figure Skating medalist.

Everyone, especially people who have never been very active, must give their bodies time to adapt to a fitness program, she says. “Bones, muscles, ligaments, tendons have to be strengthened gradually by slowly increasing the length and intensity of the workouts.”

People can work with what they have and improve how they look and feel, Smith says. Researchers believe muscle mass plateaus in your mid-40s and then slowly declines unless you do something to preserve it.

Studies show that men ages 50 to 70 who are doing some weight training don’t lose any strength or muscle, Nelson says. And there is research that shows women 50 to 70 can gain muscle if they start lifting weights.

“We don’t have the full picture yet, but data are emerging that suggest that you can preserve much of your strength and fitness well into your 60s and beyond if you work hard enough at it,” Nelson says.

Church used to train more than 20 hours a week for Ironman triathlons, which involve swimming 2.4 miles, biking 112 miles and running a marathon of 26.2 miles in one day.

“When you are super-fit, you just feel invincible. There is no way I could train like that now with a family, and quite frankly I really no longer want to,” says Church, who has two young children.

These days he jogs 30 to 35 minutes two to three days a week. On weekends, he and his wife put their children in a jogger and go out for a fast walk/jog for an hour or more.

If you don’t have the time or inclination to achieve a high fitness level, remember there are great health benefits with moderate amounts of activity, he says. “Thirty minutes a day of walking promotes healthier, happier aging.”

Contributing: Vicki Michaelis, USA TODAY

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July 17, 2008 by jeff.

That’s right we are going to have a second location…details to come!

Thanks to Vince da Vinci for the new logo.

Stay tuned!

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July 17, 2008 by jeff.

The AM Crew did AMRAP in 17 minutes of 5 man makers, 6 pullups and 7 cals on the rower.

The PM Crew did 6 rounds for time of 5 man makers, 6 pullups and a 265 m run.  I will say it was hot and nasty in the PM, but great job to everyone.  I saw a few people struggle with the man makers because of their foot placement, remember power comes from the heels not the toes.

JC

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July 16, 2008 by jeff.

Monday

21 15 9

Front Squat (135lb)

Pullups

600 400 200

I finished in 12:14, with full chest to bar pullups.  By the way, Vibram Five Fingers if you want to run “barefoot”, check them out.

OK, on with the show.  I know there has been much anticipation and speculation…but here goes.  We are finalizing an Electronic Funds Transfer program that will probably go into effect in September.  What this means…we will try and put everyone on a 3 month or 6 month EFT program.  Pros…makes it easier on me and YOU, save money on the 6 month EFT, and the cash will be taken directly out of your account at the first of the month.  Cons…well, I don’t see any.  I WILL HAVE MORE INFO SOON.  Please, do not panic.  This is something that Vince and I have been talking about for months and we feel it will be much, much better for everyone.  We still will not have a joiners fee, and no long term contracts.  Just trust me on this.  It will be a good thing.  If you have questions email me at jeff@shokfitness.com.  Yes, we will have a new pricing structure.  I can tell you this up front, 6 months is going to be a hell of a deal.

JC

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July 15, 2008 by jeff.

“The average is the borderline that keeps mere men in their place. Those who step over the line are heroes by the very act. Go.”
~ Henry Rollins

Yesterday, those at the Forge completed the following: 10 HSPU, 20 double unders, and 30 situps for 5 rounds….I came in at 13:40…

This evening, we practiced odd object lifting - tire flips, sand bag cleans and overhead squats with a 65lb caber…for those who have put off attending a “black box” session, do yourself a favor and try it - your inner caveman(woman) will thank you…

Hoffy and Brett stepping over the line….

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July 14, 2008 by jeff.

Friday

5 Rounds for Time

5 Push Press (135lb)

15 Wallball

365 M Run

I finished this in 11:54

Saturday

50 Box Jumps

50 Jumping Pull Ups

50 Kettlebell Swings

50 Walking Lunges

50 Knees to Elbows

50 Push Press (45lb)

500 M Row

50 Wallball Shots

50 Burpees

50 Double Unders

This is also known as the “Filthy 50, modified”.  I finished this in 31:48.

Stay tuned the blog for our announcement(s).  They will be forthcoming, and could be construed as earth shaking.

JC

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