It's important. I haven't been getting enough. My workouts are suffering. The first thing you'll notice is that you stay sore longer. Then you'll feel lethargic. Then your times and weights will slip. It sucks. Don't be like me and get more sleep. 8-10 hours is not unreasonable for people exercising hard. Eight is on the LOW side ... seriously.
I know it's hard, so make it a challange to yourself. Like when you try to eat really good for a week or a month. Try it with sleep. Obviously you can't keep it up forever, but when you do it for a few weeks and realize how much better you feel (like you probably don't realize how much of your life is spent dreading getting up in the morning) you might actually make more of an effort on a consistant basis.
Daily Workout:
20 minutes of
Run 400m
40 push-ups
Complete as many rounds as you can. When you start, your push-ups will be faster than your run time. That will likely not last long.
Post your thoughts and number of rounds.
Still workingon making the daily workout more "daily."
Friday, May 30, 2008
Friday, May 23, 2008
Work Hard
Daily Workout
5 Rounds
400m Run
20 Push-ups
20 Dumbbell Swings
As fast you can.
If you can do real push-ups, great. If not do them with your hands on a bench. Failing that, use your knees. The swings will typically be 55lbs for men and 35lbs for women, though eveyone should scale to their fitness level. Don't know what a dumbbell swing looks like, Google is a wonderful thing.
What is important to remember in these workouts is that working harder is better. Intensity is the single most important componant of whether a workout will have a positive effect. So go as fast as you can, as heavy as you can, as hard as you can. You should be very tired.
Soon I will try to start putting videos of what some of these look like on the site.
5 Rounds
400m Run
20 Push-ups
20 Dumbbell Swings
As fast you can.
If you can do real push-ups, great. If not do them with your hands on a bench. Failing that, use your knees. The swings will typically be 55lbs for men and 35lbs for women, though eveyone should scale to their fitness level. Don't know what a dumbbell swing looks like, Google is a wonderful thing.
What is important to remember in these workouts is that working harder is better. Intensity is the single most important componant of whether a workout will have a positive effect. So go as fast as you can, as heavy as you can, as hard as you can. You should be very tired.
Soon I will try to start putting videos of what some of these look like on the site.
Thursday, May 22, 2008
Trying something new
Enough people are now asking me to provide workout help when I am not physically there training them that I am going to attempt to post Daily Workouts (DWO ... since I've worked with the military for so long). The key will be that anyone who reads the DWO needs to have enough of a background to know how to scale it to their needs. Not many people can accomplish a DWO as I post, but anyone can finish it if they adjust the exercises to get the same stimulus with different movements. I may try to scale right on the posting.
So, without further blathering on my part:
Daily Workout 1
Lucky Number Seven
7 Rounds of
7 Deadlifts (1.5x bodyweight)
49 Double Unders
Do it as fast as you can and record your time.
So here's how it works with scaling. If you can't do 1.5x bodyweight do something that is heavy but that will allow you to accomplish the workout. Remember, not every set of 7 has to be unbroken. If you deadlift 95lbs for 4 reps, then do that and then pick it up to do another 3. That simple! 4 + 3 = 7. You can't do 95lbs or don't have a barbell? Find something heavy and lift it off the ground. If you are in your gym, find a heavy dumbbell. Maybe it's 50lbs. Put it on the ground, pick it up with two hands (keep your back stiff) put it down. Repeat 7 times. You could even pick up the end of your couch.
So you can't do double unders? If you are decent at jumping rope, do 98 single unders. If you are not decent at jumping rope do 49 single unders. If you are incapable of jumping rope, do 49 box jumps. If you can't do that, just do a high jump and try to lift your knees up to your chest. If you can't do that, just do something to get your heart rate racing for 1-2 minutes. Run fast, do burpees, run stairs. Make it brief and intense.
Hopefully in the future these scaling discussions will be shorter :)
I know that I posted a demo of deadlifts. Double unders you should know if you were ever in 6th grade PE class. If not, Google is a wonderful thing. I did this workout once ... once :)
So, without further blathering on my part:
Daily Workout 1
Lucky Number Seven
7 Rounds of
7 Deadlifts (1.5x bodyweight)
49 Double Unders
Do it as fast as you can and record your time.
So here's how it works with scaling. If you can't do 1.5x bodyweight do something that is heavy but that will allow you to accomplish the workout. Remember, not every set of 7 has to be unbroken. If you deadlift 95lbs for 4 reps, then do that and then pick it up to do another 3. That simple! 4 + 3 = 7. You can't do 95lbs or don't have a barbell? Find something heavy and lift it off the ground. If you are in your gym, find a heavy dumbbell. Maybe it's 50lbs. Put it on the ground, pick it up with two hands (keep your back stiff) put it down. Repeat 7 times. You could even pick up the end of your couch.
So you can't do double unders? If you are decent at jumping rope, do 98 single unders. If you are not decent at jumping rope do 49 single unders. If you are incapable of jumping rope, do 49 box jumps. If you can't do that, just do a high jump and try to lift your knees up to your chest. If you can't do that, just do something to get your heart rate racing for 1-2 minutes. Run fast, do burpees, run stairs. Make it brief and intense.
Hopefully in the future these scaling discussions will be shorter :)
I know that I posted a demo of deadlifts. Double unders you should know if you were ever in 6th grade PE class. If not, Google is a wonderful thing. I did this workout once ... once :)
Monday, May 12, 2008
Trainer Bio
Aaron Moburg-Jones CPT
BA, Gonzaga University
MA, Georgetown University
Aaron has spent a lifetime in sports and fitness. Beginning his fitness journey as a competitive athlete, Aaron trained for and competed in a multitude of sports including track, tennis, baseball, and soccer. He settled on running as his sport of choice and still competes in races ranging from 3 to 26.2 miles.
Having the opportunity to work and train with the military, Aaron has developed a passion for functional training that will prepare clients for anything life throws at them, from athletics, to the rigors of soldiering, to simply feeling healthy and strong. Aaron is a CrossFit Certified Trainer and blends variety, intensity, and functionality in a way that will be successful for people of any fitness level. He has helped people lose weight, gain strength, run faster, and feel better.
BA, Gonzaga University
MA, Georgetown University
Aaron has spent a lifetime in sports and fitness. Beginning his fitness journey as a competitive athlete, Aaron trained for and competed in a multitude of sports including track, tennis, baseball, and soccer. He settled on running as his sport of choice and still competes in races ranging from 3 to 26.2 miles.
Having the opportunity to work and train with the military, Aaron has developed a passion for functional training that will prepare clients for anything life throws at them, from athletics, to the rigors of soldiering, to simply feeling healthy and strong. Aaron is a CrossFit Certified Trainer and blends variety, intensity, and functionality in a way that will be successful for people of any fitness level. He has helped people lose weight, gain strength, run faster, and feel better.
Training With Unbreakable Fitness
Unbreakable Fitness is open for business!
Experience the tremendous progress you can achieve with one on one coaching from an experienced certified trainer with a record of success. We provide personal and small group training in a private studio, your home, or local parks throughout the area.
Unbreakable fitness trains out of Edge Health and Fitness in Shirlington, a state of the art studio designed for you to succeed in any fitness endeavour.
Personal Training: Privacy, attention to detail, and a personalized program for success is what you should demand from a personal trainer. It should be more than simply setting the weights for you on a circuit of machines. Training with Unbreakable Fitness you will see progress you didn't think was possible and will accomplish feats of health and fitness that will amaze you! All this will come with a personalized training program designed to meet YOUR needs and will be 100% monitored by your own trainer.
Buddy Training: Get the same attention and personalized program as with personal training, but with added encouragement and support of being able to train with friends and for a significantly lower price. This is NOT an exercise class. It is personal training designed to elicit the best of training with fellow enthusiasts without the impersonal feel of a step aerobics class. These sessions teach 2-4 people at a time and are for people of all fitness levels. Sign up with a friend or request to be paired with someone else looking for the camaraderie of partner training.
Group Lessons: Turn fitness into fun with group lessons at Unbreakable Fitness! Group classes are a fun social activity that have made countless people as healthy as they have ever been. If you have some fitness experience and don't need the one on one attention of a personal trainer, but still strive to improve your level of fitness, this may be your answer. Group lessons typically happen in local parks as a "Boot Camp" style workout designed to make you strong, lean, and in great shape. Schedule your own group lesson or sign up for the Group Lesson mailing list. We will hold the classes by appointment at a reduced rate with larger numbers of people.
Contact your personal trainer through this blog or at unbreakablefitness@gmail.com
Experience the tremendous progress you can achieve with one on one coaching from an experienced certified trainer with a record of success. We provide personal and small group training in a private studio, your home, or local parks throughout the area.
Unbreakable fitness trains out of Edge Health and Fitness in Shirlington, a state of the art studio designed for you to succeed in any fitness endeavour.
Personal Training: Privacy, attention to detail, and a personalized program for success is what you should demand from a personal trainer. It should be more than simply setting the weights for you on a circuit of machines. Training with Unbreakable Fitness you will see progress you didn't think was possible and will accomplish feats of health and fitness that will amaze you! All this will come with a personalized training program designed to meet YOUR needs and will be 100% monitored by your own trainer.
Buddy Training: Get the same attention and personalized program as with personal training, but with added encouragement and support of being able to train with friends and for a significantly lower price. This is NOT an exercise class. It is personal training designed to elicit the best of training with fellow enthusiasts without the impersonal feel of a step aerobics class. These sessions teach 2-4 people at a time and are for people of all fitness levels. Sign up with a friend or request to be paired with someone else looking for the camaraderie of partner training.
Group Lessons: Turn fitness into fun with group lessons at Unbreakable Fitness! Group classes are a fun social activity that have made countless people as healthy as they have ever been. If you have some fitness experience and don't need the one on one attention of a personal trainer, but still strive to improve your level of fitness, this may be your answer. Group lessons typically happen in local parks as a "Boot Camp" style workout designed to make you strong, lean, and in great shape. Schedule your own group lesson or sign up for the Group Lesson mailing list. We will hold the classes by appointment at a reduced rate with larger numbers of people.
Contact your personal trainer through this blog or at unbreakablefitness@gmail.com
Wednesday, May 7, 2008
Long Time No Post
I'm not always good at keeping up with this blog as I should. Training has picked up and I have clients coming in every day making great progress. Just about everyone has doubled their squat totals in the last month, we've seen first time pull-ups, and improved running times. It's been very encouraging.
I want to move to more group activities so one hour of my time is not confined to one person. We'll see how that goes and I'll keep people posted.
In my personal fitness adventures, here are a couple of updates.
First, the running is still going well even though I am running even less than planned. I can't say I am showing great improvement, but I'm still averaging in the 6's for my per mile times on everything from 3 miles to 10 miles.
Second, I am really experimenting with making myself better where I have weaknesses. It is easy to work around the movements you are bad it. And though it is a healthy mental activity to make yourself do things you're bad at, I'm not here to make you a happier more balanced person. The real reason we do this is because it has a DISPROPORTIONATELY POSITIVE effect on your overall fitness. Getting twice as good at something you are bad at happens relatively quickly and makes you a lot more fit then getting 3% better at something you are already good at. For me, this has been overhead pressing, snatches, overhead squats, and handstand work. Anyone see a pattern here?
Read this great post from Kstar (CrossFit San Fran coach and overhead lifting monster) about coming up with whole workouts designed to make you do the exercises you are worst at. He calls it the Goat.
And I promise I'll post more ... unless I die trying to lift too much weight overhead and it came crashing down while performing Aaron's Goat.
I want to move to more group activities so one hour of my time is not confined to one person. We'll see how that goes and I'll keep people posted.
In my personal fitness adventures, here are a couple of updates.
First, the running is still going well even though I am running even less than planned. I can't say I am showing great improvement, but I'm still averaging in the 6's for my per mile times on everything from 3 miles to 10 miles.
Second, I am really experimenting with making myself better where I have weaknesses. It is easy to work around the movements you are bad it. And though it is a healthy mental activity to make yourself do things you're bad at, I'm not here to make you a happier more balanced person. The real reason we do this is because it has a DISPROPORTIONATELY POSITIVE effect on your overall fitness. Getting twice as good at something you are bad at happens relatively quickly and makes you a lot more fit then getting 3% better at something you are already good at. For me, this has been overhead pressing, snatches, overhead squats, and handstand work. Anyone see a pattern here?
Read this great post from Kstar (CrossFit San Fran coach and overhead lifting monster) about coming up with whole workouts designed to make you do the exercises you are worst at. He calls it the Goat.
And I promise I'll post more ... unless I die trying to lift too much weight overhead and it came crashing down while performing Aaron's Goat.
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