Blog Archive

Ever heard of Jai Alai?

Years ago I went to a match down in Florida. It was amazing.

Check out this video…

Thursday’s Workout: Quick circle question today. Lots of work to do.

Warm Up: 2 rounds of…

5/5 Windmills
1 Length wabbit
10 Ring Rows
10 T Spine Bridge

Strength: TGU – Sets of 3/3 – Keep it light 

Workout: Teams of 3 – Trade Rounds with your partners – Start at :30

12 Rounds total     

200m Row                  
10 Burpee Pull up

Olé!!

HOS

Yes its happening all over North America.  In poorer parts of the world if you are fat its actually a sign of affluence because you can actually afford to eat that much.

Now there are several different reason why an individual could be gaining weight.  Hormones (thyroid)?  Stress (Cortisol)? Body type? Foregoing these individual differences I think we can look at lifestyle and nutrition choices as the cause of this epidemic.

I stumbled across this website that has 12 Graphs that show Why People Get Fat.  Pretty interesting stuff.  Each graph comes with its own explanation and scientific source.   Please give it a look.

Here are a few of my favourites…

People are getting less sleep.

People gain lots of weight during the holidays which they never get rid of.

Happy Reading!

Shep

Wednesday’s Workout

Warm up: 3 rounds of

5/5 Box step ups
10 TSpine bridge
10 Bulgarian split squat
10/10 Single leg glute bridge

Workout: #1

5 sets x 10 Front Squats

Workout #2

Max Double Unders in 10 min

or

10 min Max Distance Butt Scoot (Andy’s idea)

Warm Down: Calves and Quads

Coaching Points: Remember our goal in this front squat focus is to increase strength AND technique. Be sure to follow your coach’s cues and hit perfect form.

The max DU in 10 minutes is great practice for you folks who do not have great DU. I’ve always said duress can be a good teacher. If you really focus on your best effort for 10 minutes then you will definitely be closer to getting great DU. Or do the Butt Scoot thing. I will be.

Cheers!

Shep

Recently a personality test came across my path. I did it for interest’s sake. While I was doing it I thought to myself that this felt a lot like the Myers Briggs Type Indicator test I had done over 10 years ago. Turns out I was right!

Back then I really enjoyed taking this test and learning about my personality type from a scientifically reliable source… Not some quack who believes I am who I am because of where the constellations were when I was born (please read Why Your Zodiac and Horoscope are wrong)

The MBTI has is based on four different dichotomies of how we psychologically operate. You actually have a place somewhere on the spectrum of each. I recall that I am only mildly extroverted (say slightly on that side of the middle).

Your placement in these 4 dichotomies puts you into one of these 16 basic personality types.

I can remember being shocked at how much literature there was out there on the personality types and how they can interact with different people and environments.

Please take the time to do the test here. Let us know your results below. Interestingly I was the same as I scored 10 + years ago. ENFJ.

For a more broad explanation of the test read here.

Here is a summary of how each type would tell another that they have to die.

Tuesday’s Workout

Warm up: Coach’s Choice

Tech: Warm up Deadlift

Workout: Running Christine

3 rounds for time of:

400m Run
12 Deadlift (BW/60%BW)
21 Box Jumps (24/20”)

Warm Down: L back – Hamstrings – Calves

Coaching Points: When putting down the deadlift be absolutely certain to keep your hip moving until the bar touches the ground. This will help ensure you are in a good position to execute the next lift. Its so easy when you are tired to stop moving your hip on the put down and finish it with your back only. Big no no.

Have a great day!!

Shep Shep

I know!  Crazy!

What would a week of Sheppy content be without some discussion about poo or flatulence?  In my defence I am fed much of this content from a select client (initials NC).

So it turns out that stressed or dying cells (from pathologies like heart disease, cancer, diabetes…) draw on their mitochondria to protect and rejuvenate themselves.

The unpleasant scent of hydrogen sulfide commonly found in flatulence helps the mitochondria to prevent and reverse damage.  In large doses the gas is fatal but for human production, even after a vat of chili, its actually helpful.

In fact the body’s cells will try and pull in enzymes to have them generate their own hydrogen sulfide to combat cellular stress and death.  What an amazing animal the homosapien is.

Researches at Exeter University have created a compound named AP39 which delivers hydrogen sulfide directly to the mitochondria and help it stave off disease and cellular death.  Human trials have not begun but researchers are very hopeful.

Read the whole article here.

As well, please check out this educational video on the subject…

Cheers!

Sheppy

Monday’s Workout

Warm Up: Coach’s Choice

Tech: Workout Movements

Workout: Tabata This – Start at :20 past the hour

•        Squat
•        Pull Ups
•        Sit Ups
•        Push Ups
•        Row (Cal)

2 minutes rest between Tabatas.  Officially it is only 1 minute rest but we find it is better with 2.  Coaches stager the start so there isn’t a log jam on the rowers.

Warm Down :  Quad/Piriformis & Banded Shoulder.  This is such a great workout.  All the eccentric motion makes it ripe for DOMS.  Don’t cheat the warm down!

Coaching Points:  Don’t be afraid to go for it with the opening squats.  You don’t need your legs for another near 20 minutes.  Don’t go to failure on the upper body movements unless it is the last round. Break up the number before your muscles tell you to.

Front squats are on Wednesday this week.

Happy Monday!!

HOS