I have been a certified personal trainer for almost 2 decades. I have worked in physical therapy offices, sport performance gyms, big box gyms, private studios, home gyms and spin studios. I have done CrossFit and am a CrossFit Endurance Coach. I have been around long enough to know when I see a bad coach, a mediocre coach and a great coach. Sadly what I see most often in any gym, fitness center or CrossFit Box is people looking for an answer to their weight problem, sedentary lifestyle or bad diet. A few rare gyms, coaches and personal trainers actually have been able to make the connection that community and relationships are what will help any person to become stronger, change their eating paradigm and become more physically active. This community is where CrossFit gets it right but if you go to a CroddFit box keep your ego in check or you may end up in the physical therapists office.
Good coaches give you a well structured warm up and workout that is challenging but not debilitating for your fitness level. A mediocre coach gives the same warm up regardless of the workout and pushes you to more than you should be doing for your fitness level and exercise experience but you still finish the workout. A bad coach will put you into positions that you are not structurally prepared to get in to or that coach may not know how to modify for your limitations.
CrossFit has stepped up their game in the last 2 or 3 years with what they require for coaching education. However many of the movements in CrossFit require a level of muscle coordination that some people are not able to coach. Young coaches who think they are unbreakable will go for the Olympic Lifting or Kettlebell Certs while more seasoned coaches go for the Mobility Cert to help their members move better. CrossFit has proven that when you move better you then you will feel better and you will get stronger and lose weight as a side effect. If you have some good coaching you will probably stay at it longer.
CrossFit is NOT individualized by an outside source like a personal trainer or private coach. It is not "periodized" or developed with a scientifically tested and replicated method. Everyone gets the same WOD (CrossFit speak for Workout Of the Day) at each box (what CrossFit affiliates call their gyms). Some coaches program better than others. Some program for competition while others program for weight loss and others program a mix. Most boxes offer a free class, a free week or sometimes even 2 free weeks to see if you like it. CrossFit IS NOT FOR EVERYONE. Not all boxes are the same. Not all coaches are the same. Chances are there is a box near you that programs in a way that you like near you, just don't go looking for air conditioning and saunas.
Can CrossFit be "cultish?" Sure, in some boxes, but usually where the head coach is highly opinionated, sometimes narrowly educated and has followers in his gym who are looking to believe in his methodology. Many who do CrosFit can be "all or nothing" types who only eat Paleo and do CrossFit workouts and hang out with other CrossFitters. The same thing happens with triathletes, bodybuilders and Group Exercisers (Remember Curves, Tae Bo and P90X?). CrossFit builds communities and sometimes those communities give rise to something that people realize they have in common and makes them feel better.
I have seen people come to CrossFit with low self esteem in January and leave for Spring Break with downright swagger. I have seen former college athletes come to CrossFit with swagger and leave injured the ssame day. I have seen triathletes come in thinking they are fit and be absolutely humbled by their lack of strength and coordination.
What I see often is fear.
And most importantly: Triumph over that Fear.
Our bodies are capable of adapting to whatever we give them. The adaptation to too many calories and too little movement is weight gain. The adaptation to daily doses of increased activity is a shedding of that extra weight and improvement in the cardiovascular system. Those who are new to CrossFit and those who are experienced at CrossFit all have the same thought when the see the WOD: "Can my body do this?"
With the right community behind them and some good coaching the answer should always be "Yes."
Now a few caveats: Anyone attempting to begin or even continue CrossFit should know that it is not personalized and they may not get the attention they would get from a training studio. If you have a history of any shoulder, neck, knee or back problems then get them checked and cleared by a doctor before you begin any fitness program. If you have heart, lung or metabolic disease you should get cleared by a doctor also.
It is possible to do CrossFit for life. It takes a tremendous amount of body awareness and testing when you are at your limit. You will cross the line sometimes and do too much. Hopefully by that time you have enough sense of your body to stop before you break. I also hope you have a coach who is smart enough to build a strong base for you, present enough to push you to do more than you think you can and courageous enough to stop you before you do something that will get you hurt.
Now go move something heavy! (for time)
Showing posts with label Crossfit Endurance. Show all posts
Showing posts with label Crossfit Endurance. Show all posts
Wednesday, June 4, 2014
Saturday, April 27, 2013
Other Sports
So I competed in the CrossFit Games Open and have since had some time to reflect. It was competition! Pure and simple. They determined that fitness, when judged by the CrossFit parameters, should be judged based upon a particular set of exercises performed over a set time frame. It was scaled to everybody broken down by gender and even age group at some point. It was fitness in competition format!
For me It was FUN!
I enjoy competing. It is fun to test myself against an old me and against others. I am competitive I like seeing how I stack up against others and athletic events, which is part of the popularity of FlyWheel. CrossFit is its own sport just as running is its own support and football is its own sport. It takes a certain fitness to play football but it takes a different fitness to run as a sport regardless of distance. Most people who do CrossFit regularly can jump into a football game and fare pretty well. Those same people can probably jump into a half marathon and gut it out at least once without injury. There are cases of professional football players who did not fare well in a CrossFit work out. They are truly fit, at the peak of anyone's game and yet they suffer under a CrossFit work out.
But just as those same football players will adapt and improve their own football skills by doing CrossFit so too will a runner improve their running form and be a stronger runner for it by incorporating CrossFit. They call CrossFit "The Sport of Fitness" but you have to be pretty fit and pretty fearless to take it on for any length of time. CrossFit draws and maintains a certain type of person, the person who thrives on bettering their last performance. Just as Krank Nashville is great for getting you fit enough for their indoor cycling class and/or Strength Classes Krankers tend to do quite well at CrossFit when they go. However most Krankers prefer the comradeship found at Krank. It is Fitness and athletic ability, just slightly more specified to a different fitness.
We are all trying to become more fit and healthy. One type of exercise should not be looked down upon by any other fitness group. Yoga requires fitness. Pilates requires fitness they just don't have competitions. There are other sports besides baseball, football, basketball and hockey. It was not so long ago that Soccer was a rare sport in the US. After Pele and bunch of European guys wowed the US for a few years then Soccer basically vanished until the mid 80's. There are Other Sports out there. There is Roller Derby and Mountain Biking and Spartan Race or anything that requires mental and physical stamina to endure to the finish. I like running on trails. Lucky for me there is plenty of that activity to go race and test myself against others regularly. I like Spartan Racing as well as an occasional backyard football game. Our psyche wants to compete.
We compete in sports.
We put Gym Time to the test.
We challenge our comfort zone.
Most importantly we improve ourselves simply by seeing a thing through.
I encourage you to find your sport.
I encourage you to improve upon who you are through physical challenge.
I urge you to discover your true strength. The strength that is stronger than your greatest weakness. When you overcome your ability to quit in a physical endeavor then you send a signal to your subconscious mind that you can overcome more than you thought before.
Strive for physical fitness and your mental fitness will come along for the ride. Choose a sport to compete in. Any sport. Any One that scares you. Try to get good at it. It doesn't matter if you take up knitting for speed. At least you will find achievement and a more fit mind.
Compete with yourself or friends to see who can be most fit and healthy. Even the loser of that challenge will add years to their life.
No go be healthier than you ever thought possible.
For me It was FUN!
I enjoy competing. It is fun to test myself against an old me and against others. I am competitive I like seeing how I stack up against others and athletic events, which is part of the popularity of FlyWheel. CrossFit is its own sport just as running is its own support and football is its own sport. It takes a certain fitness to play football but it takes a different fitness to run as a sport regardless of distance. Most people who do CrossFit regularly can jump into a football game and fare pretty well. Those same people can probably jump into a half marathon and gut it out at least once without injury. There are cases of professional football players who did not fare well in a CrossFit work out. They are truly fit, at the peak of anyone's game and yet they suffer under a CrossFit work out.
But just as those same football players will adapt and improve their own football skills by doing CrossFit so too will a runner improve their running form and be a stronger runner for it by incorporating CrossFit. They call CrossFit "The Sport of Fitness" but you have to be pretty fit and pretty fearless to take it on for any length of time. CrossFit draws and maintains a certain type of person, the person who thrives on bettering their last performance. Just as Krank Nashville is great for getting you fit enough for their indoor cycling class and/or Strength Classes Krankers tend to do quite well at CrossFit when they go. However most Krankers prefer the comradeship found at Krank. It is Fitness and athletic ability, just slightly more specified to a different fitness.
We are all trying to become more fit and healthy. One type of exercise should not be looked down upon by any other fitness group. Yoga requires fitness. Pilates requires fitness they just don't have competitions. There are other sports besides baseball, football, basketball and hockey. It was not so long ago that Soccer was a rare sport in the US. After Pele and bunch of European guys wowed the US for a few years then Soccer basically vanished until the mid 80's. There are Other Sports out there. There is Roller Derby and Mountain Biking and Spartan Race or anything that requires mental and physical stamina to endure to the finish. I like running on trails. Lucky for me there is plenty of that activity to go race and test myself against others regularly. I like Spartan Racing as well as an occasional backyard football game. Our psyche wants to compete.
We compete in sports.
We put Gym Time to the test.
We challenge our comfort zone.
Most importantly we improve ourselves simply by seeing a thing through.
I encourage you to find your sport.
I encourage you to improve upon who you are through physical challenge.
I urge you to discover your true strength. The strength that is stronger than your greatest weakness. When you overcome your ability to quit in a physical endeavor then you send a signal to your subconscious mind that you can overcome more than you thought before.
Strive for physical fitness and your mental fitness will come along for the ride. Choose a sport to compete in. Any sport. Any One that scares you. Try to get good at it. It doesn't matter if you take up knitting for speed. At least you will find achievement and a more fit mind.
Compete with yourself or friends to see who can be most fit and healthy. Even the loser of that challenge will add years to their life.
No go be healthier than you ever thought possible.
Tuesday, March 5, 2013
My Turkey (or grass fed beef) Chili recipe
I have made a few changes to this recipe but I have posted something similar before.
This is good food! It is healthy. High protein. High fiber. And most importantly: High flavor!
Enjoy!
This makes a very big pot of chili:
1 box Pomi Chopped tomatoes (no spices) (or can of 24oz Chopped)
1 box Pomi Strained (or 24oz canned or bagged strained)
1 lb of Ground turkey or Grass Fed Beef
1 med Yellow Onion - Chopped large
1or 2 can Black beans - rinsed
1 can Kidney Beans - rinsed
1 can Pinto Beans - rinsed
1 each - Red, yellow, orange and/or green pepper - cut into large chunks
1tbps Chili Powder
1/2 tsp Cayenne Pepper
1/2 tsp Fresh Black pepper (to taste)
1 tsp Paprika
1/2 tsp Sea Salt
1/2 tsp Cumin
2 tbsp Olive Oil
In
pot brown meat with Olive Oil and half of spices. (if you ise beef that is 85/15 then you may want to drain some of the fat before you move you on). After a few min add
chopped onions. When onions are brown add strained tomatoes, chopped
tomatoes. Once tomatoes begin to bubble add beans and remainder of
spices. Reduce to a simmer and cover. Mixture should be thick and hearty
looking. Stir regularly to prevent sticking and ensure spices blend
well. Taste and adjust spices to your liking.
I like to add tabasco or Trader Joe's Jalapeno Pepper Sauce to add some heat. Cut Jalapenos for greater flavor, remove seeds to keep heat down and flavor higher.Sometimes I like to add Green Chiles. They add a nce flavor without cranking up the heat. I like this with a warm corn tortilla or corn bread. If carbs make you gain then stay away from flour tortillas.
Enjoy your food!
Eat Clean. Be lean! Be strong! Race Fast!
Monday, March 5, 2012
The Trail Changes! Adapt!
I like running trails. They are a microcosm. The world changes faster than you can realize it. Right now your cells are changing themselves from what they were to what they think they will be used for later. The trail changes every time you run it: limbs fall, leaves blow, and trees give way to the forces of the wind.
When you demand of the body sitting on the couch, then the body adapts to the "rigors" of sitting on the couch: it adds some fat, the muscles become weaker, digestion slows, and cravings change. When you demand work from your body then the body changes to adapt for that work: it adds muscle to what was overworked, it reduces the fat that slow the work and it speeds digestion so there is less to do during a given effort.
On the trail Nature needs to adapt. A tree that can no longer stand in the wind will fall and decay to strengthen the roots of the trees still standing until the cycle repeats itself. Leaves blow over rocks making your footing more difficult for running. Limbs fall from trees and make the trail just a little more challenging than the last run. Sometimes rocks settle into soft soil and make your run easier.
The lack of predictability is what makes trail running enjoyable. The constant focus on the new terrain is what allows my mind to stop thinking about the day and the struggles of life and focus on the task at hand. It is meditative to run trails. It sharpens your focus on what needs to be done right now, not the possibility of what MAY happen in the future. You only get right now! The past is gone and the future may never get here.
The take away:
It is fine to prepare for the future. Buy accident and life insurance to protect yourself and your family. The focus on the now is more important, Be Present with what you are doing.
You can adapt to what you have overcome and be stronger for the now. A life lived is greater than a life worried over.
The Workout for the week: Once or twice this week do the following:
Run your the distance of your longest run in the last 6 months. At every mile or every 8-10 min do - 20 Body Weight Squats, 15 burpees(30 if you are training for a Spartan Race), 20 situps. If you run for an hour you will do be challenged enough to complete your "average" Spartan Sprint.
Go Prepare yourself for life! Get out on the trail and run!
When you demand of the body sitting on the couch, then the body adapts to the "rigors" of sitting on the couch: it adds some fat, the muscles become weaker, digestion slows, and cravings change. When you demand work from your body then the body changes to adapt for that work: it adds muscle to what was overworked, it reduces the fat that slow the work and it speeds digestion so there is less to do during a given effort.
On the trail Nature needs to adapt. A tree that can no longer stand in the wind will fall and decay to strengthen the roots of the trees still standing until the cycle repeats itself. Leaves blow over rocks making your footing more difficult for running. Limbs fall from trees and make the trail just a little more challenging than the last run. Sometimes rocks settle into soft soil and make your run easier.
The lack of predictability is what makes trail running enjoyable. The constant focus on the new terrain is what allows my mind to stop thinking about the day and the struggles of life and focus on the task at hand. It is meditative to run trails. It sharpens your focus on what needs to be done right now, not the possibility of what MAY happen in the future. You only get right now! The past is gone and the future may never get here.
The take away:
It is fine to prepare for the future. Buy accident and life insurance to protect yourself and your family. The focus on the now is more important, Be Present with what you are doing.
You can adapt to what you have overcome and be stronger for the now. A life lived is greater than a life worried over.
The Workout for the week: Once or twice this week do the following:
Run your the distance of your longest run in the last 6 months. At every mile or every 8-10 min do - 20 Body Weight Squats, 15 burpees(30 if you are training for a Spartan Race), 20 situps. If you run for an hour you will do be challenged enough to complete your "average" Spartan Sprint.
Go Prepare yourself for life! Get out on the trail and run!
Wednesday, October 12, 2011
Race Report - Spartan Super: Hurricane Heat
For those who have been following this blog you have seen a few of my workouts. I love training and challenging myself. I like to work too but I love a vacation. this was about a goal event. This was where we put the training to the test.
This was all about the Hurricane Heat.
This was about teamwork, Joe Desena, Tommy McCormack, and a bunch of other people who wanted to come out and finish the race. There are no clocks. There are no timing chips. There are no losers. At the start there was not any daylight. There are only people out challenging themselves against their mind and body; overcoming that voice that says "STOP". And of course there is always the founder of the Spartan Race, Joe, telling you "30 Burpees" or "Jumping jacks until your team gets here. No standing around."
To start the day off right I woke up 30 min later than I had wanted to, 3:45AM. I grabbed a to-go breakfast and hit the road out to Staten Island, the boro I have been to the least and only for races. I showed up late but in enough time to prepare for the start.
After a final head count and safety check we were instructed to choose a team of 15-20 people we did not know (flash networking) and come up with a team name. There were 18 of us on "Team Badass", so named for the t-shirt I was wearing. 6 active duty military, 2 defense contractors, and 10 crazies started and finished together.
At 534AM the warm up, led by the founder of Spartan and Death Race, began with 30 burpees, 30 walking lunges, 30 Jumping Jacks, 30 pushups, etc. set the tone for the day. With our headlamps on and teams assembled we followed Joe out of the parking lot and on to the beach for the first obstacle, over a low wall and under a low beam thru a net that obstructed our view and sent a large clump of beach sand into my right eye (it would stay there until Tues). After the first obstacle we were tasked with reassembling the team and doing 30 burpees( are you noticing a theme yet?). 400 yrds later we were on to the next obstacle, the mud crawl (6 inches of stinky mud) under barbed wire 2ft above the mud followed by (you guessed it) 30 burpees. Did I mention it had rained quite heavily the night before the event?
The next obstacle was the famous over/under/through walls followed by 30 burpees(we are up to 120 burpees if you are keeping count).
I won't bore you with the details but here is a list of the remaining obstacles (assume 30 burpees after each and 400-800 meter run between):
Cargo net climb
50lb block hoist
Run through fire (Awesome! no burpees)
River run (beginning to wait longer for some team members)
tire drag (we had to press the tires full of water over head)
enclosed space with water/tunnel crawl through water
trail running
back through another tunnel
400m river trudge (I fell once)
Steep hill run (we did not have ropes)
appr. 2 mile trail run
Uneven monkey bars traverse (Collin was cramping really bad about now)
Balance Zig-Zag walk (after the burpees and jumping jacks as we waited for more team mates) We were told the finish line is 40 min away(mindf&$@k)
longer run
Ocean Wade with a 5 gallon bucket 3/4 full of water.
Cinder Bock drag/carry (no burpees, thank god, I hate burpees in the sand)
Spear Throw
Wall traverse
Soap rope wall (a 45/45/90 triangle with ropes that have been coated with dish soap)
No Burpees but 100 situps instead. Those are elbows to knees situps, wimp!
Finish line waitfest(Jumping jacks until EVERYONE finished the wall and the situps and the media got there)
All 160 of crossed the finish line at the same time.
It was one the hardest races I have ever done. Second only to XTERRA National Championship in Lake Tahoe, NV. The NYC marathon is a slog fest. Many other races have been hard; no race is easy(if its easy its a training run). I would not trade it for the world. (Well, maybe for the world).
Get yourself signed up for one of these races. Get yourself to a training session or Spartan Race Bootcamp.
If you are in NYC on a Wed night at 6PM, come to my Spartan Race Workout in Central Park (CENTRAL PARK!). Every Wed at 72nd St and 5th Ave. We workout rain or shine (mud is and only an obstacle). Only $10!
Now shut your computer down and go move your body.
Andy Nelson
917-226-5271
andy@getfitnyc.com
www.getfitnyc.com
myshakeology.com/tricoachandy
teambeachbody.com/tricoachandy
This was all about the Hurricane Heat.
This was about teamwork, Joe Desena, Tommy McCormack, and a bunch of other people who wanted to come out and finish the race. There are no clocks. There are no timing chips. There are no losers. At the start there was not any daylight. There are only people out challenging themselves against their mind and body; overcoming that voice that says "STOP". And of course there is always the founder of the Spartan Race, Joe, telling you "30 Burpees" or "Jumping jacks until your team gets here. No standing around."
To start the day off right I woke up 30 min later than I had wanted to, 3:45AM. I grabbed a to-go breakfast and hit the road out to Staten Island, the boro I have been to the least and only for races. I showed up late but in enough time to prepare for the start.
After a final head count and safety check we were instructed to choose a team of 15-20 people we did not know (flash networking) and come up with a team name. There were 18 of us on "Team Badass", so named for the t-shirt I was wearing. 6 active duty military, 2 defense contractors, and 10 crazies started and finished together.
At 534AM the warm up, led by the founder of Spartan and Death Race, began with 30 burpees, 30 walking lunges, 30 Jumping Jacks, 30 pushups, etc. set the tone for the day. With our headlamps on and teams assembled we followed Joe out of the parking lot and on to the beach for the first obstacle, over a low wall and under a low beam thru a net that obstructed our view and sent a large clump of beach sand into my right eye (it would stay there until Tues). After the first obstacle we were tasked with reassembling the team and doing 30 burpees( are you noticing a theme yet?). 400 yrds later we were on to the next obstacle, the mud crawl (6 inches of stinky mud) under barbed wire 2ft above the mud followed by (you guessed it) 30 burpees. Did I mention it had rained quite heavily the night before the event?
The next obstacle was the famous over/under/through walls followed by 30 burpees(we are up to 120 burpees if you are keeping count).
I won't bore you with the details but here is a list of the remaining obstacles (assume 30 burpees after each and 400-800 meter run between):
Cargo net climb
50lb block hoist
Run through fire (Awesome! no burpees)
River run (beginning to wait longer for some team members)
tire drag (we had to press the tires full of water over head)
enclosed space with water/tunnel crawl through water
trail running
back through another tunnel
400m river trudge (I fell once)
Steep hill run (we did not have ropes)
appr. 2 mile trail run
Uneven monkey bars traverse (Collin was cramping really bad about now)
Balance Zig-Zag walk (after the burpees and jumping jacks as we waited for more team mates) We were told the finish line is 40 min away(mindf&$@k)
longer run
Ocean Wade with a 5 gallon bucket 3/4 full of water.
Cinder Bock drag/carry (no burpees, thank god, I hate burpees in the sand)
Spear Throw
Wall traverse
Soap rope wall (a 45/45/90 triangle with ropes that have been coated with dish soap)
No Burpees but 100 situps instead. Those are elbows to knees situps, wimp!
Finish line waitfest(Jumping jacks until EVERYONE finished the wall and the situps and the media got there)
All 160 of crossed the finish line at the same time.
It was one the hardest races I have ever done. Second only to XTERRA National Championship in Lake Tahoe, NV. The NYC marathon is a slog fest. Many other races have been hard; no race is easy(if its easy its a training run). I would not trade it for the world. (Well, maybe for the world).
Get yourself signed up for one of these races. Get yourself to a training session or Spartan Race Bootcamp.
If you are in NYC on a Wed night at 6PM, come to my Spartan Race Workout in Central Park (CENTRAL PARK!). Every Wed at 72nd St and 5th Ave. We workout rain or shine (mud is and only an obstacle). Only $10!
Now shut your computer down and go move your body.
Andy Nelson
917-226-5271
andy@getfitnyc.com
www.getfitnyc.com
myshakeology.com/tricoachandy
teambeachbody.com/tricoachandy
Tuesday, October 4, 2011
My reVolution
MY revolution
I like to run.
For most of the sports I participated in running was punishment. Let a ground ball past you; take a lap. Cover the wrong guy in pass coverage; take a lap. Running was almost always been fun for me. Running has gotten me through some tough times. Running is always there as long as I have motivation, and I can always find motivation. Running balances my mood and puts me in the moment. With every foot strike I defy gravity to pull me to the ground.
I took my running off road in 2001 just to find something better than Central Park to run. I was training for XTERRA _Off-Road Triathlon- and I needed an escape from the urban environment of NYC to inject into my running. I was hooked from the start. I enjoy the solitude and presence required when giving my best effort at trail running. This was a way for me to be healthy in so many ways – Physically, spiritually and financially.
I use a combination of training methods that have a synergistic effect: P90X, CrossFit Endurance, Kundalini Yoga and the occasional long, fun run (usually on a trail). If you talk to a purist from either mode of exercise you will get a definite opinion. I am a USATF and CFE coach as well as an Independent Beachbody Coach and feel I have worked out a great combination of these programs to build a strong and agile body. It is not revolutionary to run and get hurt. It is revolutionary to run fast for a long time over uneven terrain and not get hurt. That is where P90X Plyometrics and Kenpo X pairs very nicely with some Heavy Deadlift(CFE) or Over Head Squats to build supple, reactive muscle that are strong enough to change direction quickly on a trail.
When I am running on a trail I have to be totally focused on the moment. I don’t hike these trails, I run them fast. You cannot let your mind wander to the thoughts of the day. By doing this you allow your mind to relax and release your troubles; to find solutions. When the terrain gets uneven you have to keep yourself focused on right now or you could twist your ankle, trip and fall, or get hurt any number of ways. Getting hurt while you run on a trail is not very balanced and centering. Trail running is a great way to meditate without meditating, just keep picking up your feet. Kundalini Yoga provides great core strengthening and endurance of being present, a key to staying focused on the trail.
Trail running allows me to fulfill my daily physical challenge. Obstacle racing and trail racing pose physical and mental challenges that allow me to be better prepared for the stresses of life. Physically challenging myself daily gives me the focus to carry the message of living healthy to others. When I seek out the challenges of running and training then the rest of what I do is easier to focus on. If I do not have the time for a good trail workout then I can throw in Kenpo X and work on my brain flexibility and the physical challenge (I look pretty stupid trying to remember punch/kick combinations).
When I live my life by challenging myself physically and mentally I am able to show others what is possible. I want to inspire everyone to conquer their fear of challenge. Get out of your comfort zone and allow change for the better. Get connected with your body. Relax your mind. Allow yourself to be present in the challenge at hand. Go be better than you are right now.
Andrew Nelson
www.getfitnyc.com
www.myshakeology.com/tricoachandy
twitter.com/tricoachandy
If you are having trouble making those positive changes then you can join the Health reVolution. With celebrity Trainer Bett Hoebel the health reVolutionaries are changing the health of America. Join the reVolution and turn your health around.
I like to run.
For most of the sports I participated in running was punishment. Let a ground ball past you; take a lap. Cover the wrong guy in pass coverage; take a lap. Running was almost always been fun for me. Running has gotten me through some tough times. Running is always there as long as I have motivation, and I can always find motivation. Running balances my mood and puts me in the moment. With every foot strike I defy gravity to pull me to the ground.
I took my running off road in 2001 just to find something better than Central Park to run. I was training for XTERRA _Off-Road Triathlon- and I needed an escape from the urban environment of NYC to inject into my running. I was hooked from the start. I enjoy the solitude and presence required when giving my best effort at trail running. This was a way for me to be healthy in so many ways – Physically, spiritually and financially.
I use a combination of training methods that have a synergistic effect: P90X, CrossFit Endurance, Kundalini Yoga and the occasional long, fun run (usually on a trail). If you talk to a purist from either mode of exercise you will get a definite opinion. I am a USATF and CFE coach as well as an Independent Beachbody Coach and feel I have worked out a great combination of these programs to build a strong and agile body. It is not revolutionary to run and get hurt. It is revolutionary to run fast for a long time over uneven terrain and not get hurt. That is where P90X Plyometrics and Kenpo X pairs very nicely with some Heavy Deadlift(CFE) or Over Head Squats to build supple, reactive muscle that are strong enough to change direction quickly on a trail.
When I am running on a trail I have to be totally focused on the moment. I don’t hike these trails, I run them fast. You cannot let your mind wander to the thoughts of the day. By doing this you allow your mind to relax and release your troubles; to find solutions. When the terrain gets uneven you have to keep yourself focused on right now or you could twist your ankle, trip and fall, or get hurt any number of ways. Getting hurt while you run on a trail is not very balanced and centering. Trail running is a great way to meditate without meditating, just keep picking up your feet. Kundalini Yoga provides great core strengthening and endurance of being present, a key to staying focused on the trail.
Trail running allows me to fulfill my daily physical challenge. Obstacle racing and trail racing pose physical and mental challenges that allow me to be better prepared for the stresses of life. Physically challenging myself daily gives me the focus to carry the message of living healthy to others. When I seek out the challenges of running and training then the rest of what I do is easier to focus on. If I do not have the time for a good trail workout then I can throw in Kenpo X and work on my brain flexibility and the physical challenge (I look pretty stupid trying to remember punch/kick combinations).
When I live my life by challenging myself physically and mentally I am able to show others what is possible. I want to inspire everyone to conquer their fear of challenge. Get out of your comfort zone and allow change for the better. Get connected with your body. Relax your mind. Allow yourself to be present in the challenge at hand. Go be better than you are right now.
Andrew Nelson
www.getfitnyc.com
www.myshakeology.com/tricoachandy
twitter.com/tricoachandy
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Sunday, August 28, 2011
Spartan race WOD - Sat 08/27
Spartan Posts the Workout Of the Day on their facebook page. Yesterday, just 2 days after heavy Deadlift, I did this workout. It was fun for me.
This past Saturday with hurricane Irene bearing down on New York City I set up into Hudson River Park to do the Spartan race workout of the day. It was broken down into those going long and those not going as long the workout was either 8 to 10 miles with 20 burpees( each mile or 12 to 16 miles with 10 (http://www.youtube.com/watch?v=Pxah7HxCFbg&feature=player_embedded) each mile.
Here is the route that I took. I warmed up from point a to point B to point where I started the workout with 20 Burpees and set off for point C. Point C only did 15 burpees, as soon as I set off away from them I really felt like a pansy.
I managed to force all 20 Burpees at the remaining points. When I got to point age I did my 20 Burpees except point G where I did not find grass. At point G, I did 4 rounds: 5 squat thrusts and 6, 7, 8 and 9 push-ups.
At Point H I did 10 Burpees, 50 meter Bear Crawl and 10 more burpees. I finished with a 100 m grass crawl on my elbows.
I was wiped out but I found a new place in myself, I learned something about myself on this workout. I learned that I can push myself past the point where my mind says "Stop". I found that if I pushed myself past that 15th Burpee I wasn't going to stop until 20. You can use your workouts to effect true change: "Change comes through movement". When you do a workout that breaks you down, you come back stronger- more capable.
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This past Saturday with hurricane Irene bearing down on New York City I set up into Hudson River Park to do the Spartan race workout of the day. It was broken down into those going long and those not going as long the workout was either 8 to 10 miles with 20 burpees( each mile or 12 to 16 miles with 10 (http://www.youtube.com/watch?v=Pxah7HxCFbg&feature=player_embedded) each mile.
Here is the route that I took. I warmed up from point a to point B to point where I started the workout with 20 Burpees and set off for point C. Point C only did 15 burpees, as soon as I set off away from them I really felt like a pansy.
I managed to force all 20 Burpees at the remaining points. When I got to point age I did my 20 Burpees except point G where I did not find grass. At point G, I did 4 rounds: 5 squat thrusts and 6, 7, 8 and 9 push-ups.
At Point H I did 10 Burpees, 50 meter Bear Crawl and 10 more burpees. I finished with a 100 m grass crawl on my elbows.
I was wiped out but I found a new place in myself, I learned something about myself on this workout. I learned that I can push myself past the point where my mind says "Stop". I found that if I pushed myself past that 15th Burpee I wasn't going to stop until 20. You can use your workouts to effect true change: "Change comes through movement". When you do a workout that breaks you down, you come back stronger- more capable.
View Larger Map
Wednesday, August 17, 2011
Today's Spartan Race Workout
Today was a rough one! Working on running and endurance. I have not been doing lots of pull-ups lately so I kept them down to 8 per round. Burpees kill me so I made them even tougher today. So here is the rundown:
1mile warm up with some run over rocks and forced changes in body position
5 rounds of -
8 Chest to bar Pullups
8 toes to bar
10 Burpees w/180 turn
1/2 mile run.
1.5 mile run.
Totals: Running 5mi, 40 Pull-ups, 40 toes to bar, 50 180 burpees
i did this in New York City's Central park by the Great Lawn where they have pull up bars for the public.
it was awesome! and took me just a little under an hour.
I finished up with a P90X Results and Recovery Formula drink so I got some protein, creatine, electrolytes, and carbohydrates to help me recover for tomorrow's workout.
1mile warm up with some run over rocks and forced changes in body position
5 rounds of -
8 Chest to bar Pullups
8 toes to bar
10 Burpees w/180 turn
1/2 mile run.
1.5 mile run.
Totals: Running 5mi, 40 Pull-ups, 40 toes to bar, 50 180 burpees
i did this in New York City's Central park by the Great Lawn where they have pull up bars for the public.
it was awesome! and took me just a little under an hour.
I finished up with a P90X Results and Recovery Formula drink so I got some protein, creatine, electrolytes, and carbohydrates to help me recover for tomorrow's workout.
Thursday, August 4, 2011
Training for Spartan Race SI, NY
I am training for the Spartan Race Staten Island on Sep 24/25, 2011. I am volunteering 1 of those days. I will periodically post some of the crazy workouts I do. Here is what I did Tuesday that required some P90X, Yoga X Wed morning to loosen me up.
Warm up - 2500m C2 rower - 10 min
Foam Roller/Lacrosse ball for hip mobility - 5 min
Heavy Ass Dead Lift - 5x5 - 221lbs, 232lbs, 254lbs, 285lbs, 285lbs
Metabolic Conditioning - Without stopping( no time since I forgot to stop my watch) 4 rounds - L-Sit rope climb, Pushups to fail( wide, Military, normal, heart 2 heart since I was supposed to be doing a P90X workout that day), 20 sit ups, walking lunges 50yds.
I am feeling it for sure.
Today will be a mountain man run, details later.
Warm up - 2500m C2 rower - 10 min
Foam Roller/Lacrosse ball for hip mobility - 5 min
Heavy Ass Dead Lift - 5x5 - 221lbs, 232lbs, 254lbs, 285lbs, 285lbs
Metabolic Conditioning - Without stopping( no time since I forgot to stop my watch) 4 rounds - L-Sit rope climb, Pushups to fail( wide, Military, normal, heart 2 heart since I was supposed to be doing a P90X workout that day), 20 sit ups, walking lunges 50yds.
I am feeling it for sure.
Today will be a mountain man run, details later.
Thursday, July 28, 2011
Only if you want results from your workout
How long have you been going to the gym? How much do you spend every month? The gyms around here range from $9.99/month to $220/month for a good gym with a pool. I paid about $120 for P90X and $120/month for my Shakeology. I do a hybrid workout of P90X, triathlon Training and Crossfit. I know that everybody in most of those groups has one gripe or another about that.
The CrossFit guys can be a little intense for me and a little Black and White, they certainly challenged my comfort zone with their energy. You will not find a better, broadly fit group of people. Some are great triathletes who do well, podium finishes. I just do not have a Box with a schedule that works for me.(I do not like to do Olympic Lifting without someone there watching my form) Certainly close to CrossFit athletes are some of the people who have done....
P90X and followed their eating plan. Sticking to a program for 90 days, especially one as well designed as P90X will get you results. But you have to challenge your comfort zone during your workouts (Do your best and...). If you use the light band all the time, you will never progress to the pull up bar. If you don't do the Plyometrics and the Yoga X, with good effort, then you will not get the results over the long haul. You can replace your cardio days in P90X with...
Triathlon training. I like to compete in triathlons of Olympic distance and shorter but like Xterra(off road Triathlon) the most. I still do 5 or 6 triathlon workouts a week. The swimming Biking and Trail running are great for my head.
This may not be the optimal way to train for Triathlon, or do P90X, or do CrossFit so here is the trade off: I look awesome! The CrossFit gives me the intensity to go hard during my Tri workouts. Combine that with the P90X programming of YogaX, Ab Ripper X, and Plyometrics, I have the stamina and strength to go the distance in my races and preserve much of the muscle lost to Endurance training and its effects on your hormones (low testosterone, high cortisol). I have pushed myself further than I thought possible and have the energy to do so.
You can start at any level, just be smart about your training and take recovery time and recovery workouts. Follow a healthy eating plan and ask for help if you need it.
The CrossFit guys can be a little intense for me and a little Black and White, they certainly challenged my comfort zone with their energy. You will not find a better, broadly fit group of people. Some are great triathletes who do well, podium finishes. I just do not have a Box with a schedule that works for me.(I do not like to do Olympic Lifting without someone there watching my form) Certainly close to CrossFit athletes are some of the people who have done....
P90X and followed their eating plan. Sticking to a program for 90 days, especially one as well designed as P90X will get you results. But you have to challenge your comfort zone during your workouts (Do your best and...). If you use the light band all the time, you will never progress to the pull up bar. If you don't do the Plyometrics and the Yoga X, with good effort, then you will not get the results over the long haul. You can replace your cardio days in P90X with...
Triathlon training. I like to compete in triathlons of Olympic distance and shorter but like Xterra(off road Triathlon) the most. I still do 5 or 6 triathlon workouts a week. The swimming Biking and Trail running are great for my head.
This may not be the optimal way to train for Triathlon, or do P90X, or do CrossFit so here is the trade off: I look awesome! The CrossFit gives me the intensity to go hard during my Tri workouts. Combine that with the P90X programming of YogaX, Ab Ripper X, and Plyometrics, I have the stamina and strength to go the distance in my races and preserve much of the muscle lost to Endurance training and its effects on your hormones (low testosterone, high cortisol). I have pushed myself further than I thought possible and have the energy to do so.
You can start at any level, just be smart about your training and take recovery time and recovery workouts. Follow a healthy eating plan and ask for help if you need it.
Friday, October 8, 2010
Check out the form on that guy! (and the pecs)
Nuno, on the right, has FANTASTIC run form. Look at how his center of mass is directly over his foot. His shoulders are square over his hips. His arms are at 90 degrees, and his legs are in the PERFECT figure 4. The guy on the left has pretty bad run form(maybe he's a "just a cyclist" who jumped in to a triathlon). The other guy has his arms low, his stride too long, and his hips and shoulders all the way open. Nuno is a CrossFit Endurance coach so he should be in great form, but not all coaches practice what they preach. I got this image from:
www.crossfitendurance.com
I have used the CrossFit Endurance workouts while training for Paine to Pain (I got 3rd in my age group, 12th over all). You are "supposed to" stick with only their workouts but sometimes I like to go run 10 miles on the trail and they never have a workout that long. I also am not fit enough, nor do I have the time to do their 2 workouts a day (1 endurance, 1 strength and conditioning 3+ hours apart) since I coach and train full time while trying to blog, coach a team, manage a business and maintain a family(couldn't do it without my wife, she runs the business).
Take a look at the CFE site and do the Mobility WOD, you will be glad you did.
Have a great workout.
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