Category: Exercise

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Attending the CrossFit Level 1 Trainer (CF-L1) Course

I attended the CrossFit Level 1 Trainer Course (CF-L1) this past weekend and wanted to share my experience. I won’t know whether I passed the test when I post this [edit 8/27/2018–I passed]. I feel like I did, but regardless, I got so much out of this weekend. It was a weekend in Omaha, NB. (Warning: Hawkeye in Husker Nation…my God, it’s full of RED*…) The course trained me on performing and coaching Olympic lifts and functional movements and understanding CrossFit philosophy and programming. I love CrossFit even more. All three trainers were fantastic – Joe, Becky, and Spencer. I believe...

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The Fitness Industry Has the Energy Systems All Wrong

The title may be a bit of an overstatement, but research (that’s not so new) shows more clearly how our energy systems work together…and THAT changes how we should train. Like most trainers (and those interested in metabolism or taking high school biology), I learned we have three energy systems providing ATP to our cells. The PHOSPHAGEN (CP) process provides energy very quickly but for  a short time — like the first 30 seconds of activity. The ANAEROBIC GLYCOLYSIS process provides energy for about 90 seconds. The AEROBIC GLYCOLYSIS process provides energy for activity lasting more than 2 minutes. We have been...

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Age Better With Power Exercise

As an older adult, you’ll see benefits from training for power more than strength. What is “power”? Power is explosive strength training; it’s when you move weight fast. Jumping, punching, or simply a fast bicep curl is training for power rather than strength. Power exercise develops strength but also functional movement and balance better than strength training. It uses your energy systems differently, as well, often making it seem easier, although a well-design power workout is anything but “easy”! Mostly, power training feels awesome! There is more variety among my older clients than among my younger clients. That happens due...

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2018 Resolution – You Have NO EXCUSES This Year

As I posted awhile back, I’ve been doing the Crossfit AMRAP (as many reps as possible) work out Cindy a few times week. This work out is perfect for me. It’s 20 minutes of nonstop exercise using bodyweight. You do a circuit of 5 pull ups, 10 push ups, and 15 squats and repeat for 20 minutes. That’s it! You can modify the exercise as needed — I mean, few of us can do strict pull ups, right? Do jumping pull ups or suspension pull ups (my favorite is using the TRX). Try to throw in full pull ups and...