For most of us Strength and Conditioning Athletes, we get focused
on lifting heavier ,moving faster or doing more workload capacity.
Our mantra becomes heavier is better;
Is it though?
Is it Possible to Lift more each workout or at each meet?
When training for Strength and Performance – we should also
focus on “Better” is “Better” not always “Heavier is Better”
Performing a lift or physical task better than we have done in
the past is also an improvement. It should be one of our goals
as well as hitting a new PR on a lift.
For example
As a Bencher, I remember getting ready to break the 405 lb barrier.
Years ago (20 yrs or so) it was time to hit 4 plates on the bar.
It had been a long time coming, it was to be the pinnacle of my
strength training career.
When the smoked had cleared I did indeed hit that 405 bench,
it was the dirtiest , longest rep in history.
As I sat up from the bench I knew in my mind it was going to
be 425 the next week, and 455 by the end of the month.
In fact I was sure that 495 (5 plates) was only mere months
away.
Well according to that time line I should be benching about
1100 lbs raw at the moment, instead 20 years later I have
hit a dirty 600 raw…… Just a little short (by about 500 lbs)
In fact I did not hit the 425 a week later nor the 455 by the end
of the month. It would be many years later for me to break the
5 plate barrier. I really don’t think I was able to hit that 405 too
many times over the next month or so. I didn’t really understand
this at the time (I have come to learn the many reasons why since then)
I soon came to realize that I needed some shorter achievable
strength goals.
I decided that I needed to hit that 405 again, and then be able
to do it more often, and then do it for more reps at a time.
I focused on doing my PR of 405 “Better”
Over a short amount of time I began to do that 405 better,
Soon I could move it more forcefully. I could do it every couple
of weeks. Soon I could do 5 singles with it. Then I could Double it,
Triple it and so on.
I eventually “OWNED” 405 so much so that’s just part of my warm up now.
I got so much Better at 405 that I was able to hit 425, then 455
then the 495 (5 plates) barrier and beyond.
None of this would have happened if I had not decided one day,
20 years ago to do it “Better” until I could do it heavier.
To be Honest crushing a 545 lb raw bench has often given me
a greater “Buzz” than grinding out a 580 – 600 every once in a blue moon.
I do know that once I get “Better” at 545 lbs I will also be
grinding out some dirty , long raw 650’s!!
Wednesday, December 29, 2010
Wednesday, December 15, 2010
Why Kettlebells Are #1
Kettlebells are a fantastic tool that achieves so much during
brief workout periods
Kettlebell training is accessible and practical for all. From the elite athlete looking for an edge, to the sedentary person looking to discover fitness for the first time. And everyone in between. All can benefit from.
1. Serious cardio without the boredom of the hamster wheel (treadmill)
2. Functional strength without the monotony of isolated reps
3. Flexibility without long poses
4. Fun and varied, never boring
5. One compact, portable device
6. It's safe -- for any age, shape or size
7. Combines "cardio" and "strength" training
As one of the best kettlebell coaches once said, "life doesn't respect the difference." Try sprinting to catch a train while carrying a heavy package or pushing a stroller, did all that "cardio" training you did in "step class" or on the recumbent bike really help that much?
Kettlebells ROCK!!
Curd "Hostyle" Hos
--
Follow me
www.hostyleconditioning.com
on Twitter
http://twitter.com/hostyletraining
brief workout periods
Kettlebell training is accessible and practical for all. From the elite athlete looking for an edge, to the sedentary person looking to discover fitness for the first time. And everyone in between. All can benefit from.
1. Serious cardio without the boredom of the hamster wheel (treadmill)
2. Functional strength without the monotony of isolated reps
3. Flexibility without long poses
4. Fun and varied, never boring
5. One compact, portable device
6. It's safe -- for any age, shape or size
7. Combines "cardio" and "strength" training
As one of the best kettlebell coaches once said, "life doesn't respect the difference." Try sprinting to catch a train while carrying a heavy package or pushing a stroller, did all that "cardio" training you did in "step class" or on the recumbent bike really help that much?
Kettlebells ROCK!!
Curd "Hostyle" Hos
--
Follow me
www.hostyleconditioning.com
on Twitter
http://twitter.com/hostyletraining
Thursday, November 18, 2010
3 principles - # 2 Balanced Training
3 principles - # 2 Balanced Training
One question I get all the time is which type of
training is best - Cardio - Weights - Conditioning
I believe that a combination of all three will
Give you the best of all 3 worlds. Exposing your
Body to all aspects of training will give you the
Best results in the shortest amount of time.
When people focus on just one type of training
You will get some good results initially but after
a short while you progress will stagnate.
An effective routine encompasses ;
Cardio
Resistance (weights)
Metabolic Conditioning - bodyweight - kettle bells - intense circuits
Mobility and Stretching
Applying all of these aspects will get you the best results
As each area of training helps the other ,getting you
To become stronger , fitter, more flexible.
Plus u never get bored as you have such a variety in your
Routine on a daily basis.
Follow me on Twitter
http://mobile.twitter.com/@hostyletraining
One question I get all the time is which type of
training is best - Cardio - Weights - Conditioning
I believe that a combination of all three will
Give you the best of all 3 worlds. Exposing your
Body to all aspects of training will give you the
Best results in the shortest amount of time.
When people focus on just one type of training
You will get some good results initially but after
a short while you progress will stagnate.
An effective routine encompasses ;
Cardio
Resistance (weights)
Metabolic Conditioning - bodyweight - kettle bells - intense circuits
Mobility and Stretching
Applying all of these aspects will get you the best results
As each area of training helps the other ,getting you
To become stronger , fitter, more flexible.
Plus u never get bored as you have such a variety in your
Routine on a daily basis.
Follow me on Twitter
http://mobile.twitter.com/@hostyletraining
Friday, November 12, 2010
Wednesday, October 27, 2010
Grow Younger With This Special Fat
Here is a great Article I found for those over us of 30 folks who
still want to kick ass in and out of the gym!!
By Cassandra Forsythe-Pribanic, PhD, RD
It starts sometime after you hit 30: you get out of bed one morning and your back feels like a stiff branch and your knees are more creaky than they’ve ever been. For at least a few seconds, you take slow steps, one by one, until your body loosens up and feels no pain, like it normally felt when you were a younger person.
That morning, when you got out of bed, you realized that the hill you’ve been climbing is starting to get a bit rockier. All those past years of jumping off rooftops, or lifting extremely heavy weights, is starting to feel it’s damaging effects. Today you realize it: you’re getting old.
The realization of stiffness, and perhaps even the start of arthritis or joint degeneration, is even worse than finding your first grey hair – at least with the hair you can cover it up. But, this stiffness in your back and achiness in your knees is a bit harder to hide; and you know it’s going to get worse.
Age-spots, wrinkles, thinning skin, aching joints; these are all signs of the proverbial time bomb that is our lifespan. We all want to go out with a bang, but how fast we go and how good we feel during this process all depends on how we treat our bodies from day one. Everything from nutrition, to our choice of exercise, to our choice of “recreational activities”, has an influence on our bodies’ aging lifeline.
How old are you, really?
Recently, scientists have discovered a truly unique way to measure how old your body really is. In 2009, the Nobel Prize in medicine was awarded to molecular scientists for uncovering unique proteins in our bodies, called Telomeres, and their enzymes, telomerases, that play an important role in the aging process.
Telomeres are snippets of DNA at the end of our chromosomes that function like little end-caps, providing stability and protection to our genetic material. The enzyme telomerase is responsible for rebuilding and maintaining telomere structure and is found within our cells. Most normal human adult cells however, do not have enough active telomerase to maintain telomere length indefinitely, and therefore undergo telomere attrition with age.
Our telomeres shorten as a normal process of cellular division (which occurs all the time within our bodies). Each time a cell divides, the telomere is decreased in length until a critical length is reached, signaling cell death. This process of telomere shortening represents a ‘molecular clock’ that underlies aging. Usually telomerase enzymes rebuild your telomeres, but as we noted above, they have their own life span too.
Measuring age with telomeres
Telomere length is currently the best measure of your actual biological age compared to chronological age. It is also an important barometer of your overall health. Obesity is closely associated with chronic diseases, several cancers and premature death. Obese adults are found to have shorter telomeres than their normal weight counterparts. These findings support the notion that excess body fat may accelerate aging. Exercise, on the other hand, is found to up-regulate telomerase activity, which may provide the underlying molecular mechanism for the anti-aging effects of regular physical exercise.
Many human diseases of different origins that are associated with aging, as well as late stages of cancer are characterized by the presence of short telomeres. It then stands to reason that therapies directed at preserving telomere length may slow aging and retard the onset of age-related diseases.
Preserving telomeres with omega-3s
When people think of omega-3 fats from seafood, they often think heart health and fat loss.
However, they can now associate a new benefit to omega-3s: Longevity.
New research suggests that these special essential fatty acids may actually preserve telomerase activity, and in turn, prevent shortening of telomeres themselves.
Cardiologists from the University of California, San Francisco, and other hospitals measured telomere length over five years in 608 patients who had coronary-artery blockage and previous heart attacks. Researchers found that people with high levels of omega-3 fatty acids in their white blood cells experienced significantly less shortening of telomeres over five years, as compared with patients with lower omega-3 levels.
This study focused on levels of omega-3s from marine sources, not from vegetable sources like flaxseed or walnuts. Omega-3 from plants don’t have the same effect on telomere length as seafood omega-3s, but still have other benefits, like improving the blood cholesterol profile.
Although all these patients had experienced some cardiac event, those with longer telomeres have less cellular aging and are most likely to live the longest with the most vitality.
The researchers in this study hypothesized that omega-3s work via two mechanisms to protect telomeres and preserve cellular health. First, omega-3s protect your cells against oxidative stress, a process that occurs in every one’s body and accelerates the aging process (free radicals and oxidative stress are one of the causes of age spots, wrinkles, joint pain and disease through cell damage). Second, omega-3s increase the activity of telomerase enzymes so that telomeres are always being rebuilt and preserved.
Marine Omega-3s for Healthy Longevity
Omega-3s from marine sources may be one way to preserve your youthfulness and protect against the damaging effects of aging. Think of omega-3 fatty acids (EPA and DHA) like little super heroes of the fat world: in one punch they knock down free radical enemies while helping telomerases keep your telomeres healthy and long.
Protect against the damaging effects of aging today!
Start consuming EFA Omega 3 Force Fish Oils Today daily and not only can it potentially protect against the effects of aging, but you may lower your cholesterol, better control your blood glucose levels and you may also have less functional pain.
Discover how to Reverse some of Father Times Tricks by clicking here
References:
Blackburn, E. H. Switching and signaling at the telomere. Cell 106, 661–673 (2001).
Shay, J. W. & Wright, W. E. Telomerase: a target for cancer therapeutics. Cancer Cell 2, 257–265 (2002).
Kim S, Parks CG, et al. Obesity and weight gain in adulthood and telomere length. Cancer Epidemiol Biomarkers Prev. 2009 Mar; 18(3):816-20
Wermer C, Furster T, et al. Physical Exercise Prevents Cellular Senescence in Circulating Leukocytes and in the Vessel Wall. Circulation. 2009 Nov 30.
Jeanclos E, Krolweski A, et al. Shortened telomere length in white blood cells of patients with IDDM. Diabetes 1998;47:482-6.
Gardner JP, Li S, Srinivasin SR, et al. Rise in insulin resistance is associated with escalated telomere attrition. Circulation 2005;111:2171-7.
Samani NJ, Boutby, R, et al. Telomere shortening in atherosclerosis. Lancet 2001;358:472-3.
Morla M, Busquet X, et al. Telomere shortening in smokers with and without COPD. Eur Respir J 2006; 27:525-528.
Farzeneh-Far R, Lin J, Epel E, et al. Association of Marine Omega-3 Fatty Acids with Telomeric aging in patients with Coronary Heart Disease. JAMA. 2010; 303(3):250-257
still want to kick ass in and out of the gym!!
By Cassandra Forsythe-Pribanic, PhD, RD
It starts sometime after you hit 30: you get out of bed one morning and your back feels like a stiff branch and your knees are more creaky than they’ve ever been. For at least a few seconds, you take slow steps, one by one, until your body loosens up and feels no pain, like it normally felt when you were a younger person.
That morning, when you got out of bed, you realized that the hill you’ve been climbing is starting to get a bit rockier. All those past years of jumping off rooftops, or lifting extremely heavy weights, is starting to feel it’s damaging effects. Today you realize it: you’re getting old.
The realization of stiffness, and perhaps even the start of arthritis or joint degeneration, is even worse than finding your first grey hair – at least with the hair you can cover it up. But, this stiffness in your back and achiness in your knees is a bit harder to hide; and you know it’s going to get worse.
Age-spots, wrinkles, thinning skin, aching joints; these are all signs of the proverbial time bomb that is our lifespan. We all want to go out with a bang, but how fast we go and how good we feel during this process all depends on how we treat our bodies from day one. Everything from nutrition, to our choice of exercise, to our choice of “recreational activities”, has an influence on our bodies’ aging lifeline.
How old are you, really?
Recently, scientists have discovered a truly unique way to measure how old your body really is. In 2009, the Nobel Prize in medicine was awarded to molecular scientists for uncovering unique proteins in our bodies, called Telomeres, and their enzymes, telomerases, that play an important role in the aging process.
Telomeres are snippets of DNA at the end of our chromosomes that function like little end-caps, providing stability and protection to our genetic material. The enzyme telomerase is responsible for rebuilding and maintaining telomere structure and is found within our cells. Most normal human adult cells however, do not have enough active telomerase to maintain telomere length indefinitely, and therefore undergo telomere attrition with age.
Our telomeres shorten as a normal process of cellular division (which occurs all the time within our bodies). Each time a cell divides, the telomere is decreased in length until a critical length is reached, signaling cell death. This process of telomere shortening represents a ‘molecular clock’ that underlies aging. Usually telomerase enzymes rebuild your telomeres, but as we noted above, they have their own life span too.
Measuring age with telomeres
Telomere length is currently the best measure of your actual biological age compared to chronological age. It is also an important barometer of your overall health. Obesity is closely associated with chronic diseases, several cancers and premature death. Obese adults are found to have shorter telomeres than their normal weight counterparts. These findings support the notion that excess body fat may accelerate aging. Exercise, on the other hand, is found to up-regulate telomerase activity, which may provide the underlying molecular mechanism for the anti-aging effects of regular physical exercise.
Many human diseases of different origins that are associated with aging, as well as late stages of cancer are characterized by the presence of short telomeres. It then stands to reason that therapies directed at preserving telomere length may slow aging and retard the onset of age-related diseases.
Preserving telomeres with omega-3s
When people think of omega-3 fats from seafood, they often think heart health and fat loss.
However, they can now associate a new benefit to omega-3s: Longevity.
New research suggests that these special essential fatty acids may actually preserve telomerase activity, and in turn, prevent shortening of telomeres themselves.
Cardiologists from the University of California, San Francisco, and other hospitals measured telomere length over five years in 608 patients who had coronary-artery blockage and previous heart attacks. Researchers found that people with high levels of omega-3 fatty acids in their white blood cells experienced significantly less shortening of telomeres over five years, as compared with patients with lower omega-3 levels.
This study focused on levels of omega-3s from marine sources, not from vegetable sources like flaxseed or walnuts. Omega-3 from plants don’t have the same effect on telomere length as seafood omega-3s, but still have other benefits, like improving the blood cholesterol profile.
Although all these patients had experienced some cardiac event, those with longer telomeres have less cellular aging and are most likely to live the longest with the most vitality.
The researchers in this study hypothesized that omega-3s work via two mechanisms to protect telomeres and preserve cellular health. First, omega-3s protect your cells against oxidative stress, a process that occurs in every one’s body and accelerates the aging process (free radicals and oxidative stress are one of the causes of age spots, wrinkles, joint pain and disease through cell damage). Second, omega-3s increase the activity of telomerase enzymes so that telomeres are always being rebuilt and preserved.
Marine Omega-3s for Healthy Longevity
Omega-3s from marine sources may be one way to preserve your youthfulness and protect against the damaging effects of aging. Think of omega-3 fatty acids (EPA and DHA) like little super heroes of the fat world: in one punch they knock down free radical enemies while helping telomerases keep your telomeres healthy and long.
Protect against the damaging effects of aging today!
Start consuming EFA Omega 3 Force Fish Oils Today daily and not only can it potentially protect against the effects of aging, but you may lower your cholesterol, better control your blood glucose levels and you may also have less functional pain.
Discover how to Reverse some of Father Times Tricks by clicking here
References:
Blackburn, E. H. Switching and signaling at the telomere. Cell 106, 661–673 (2001).
Shay, J. W. & Wright, W. E. Telomerase: a target for cancer therapeutics. Cancer Cell 2, 257–265 (2002).
Kim S, Parks CG, et al. Obesity and weight gain in adulthood and telomere length. Cancer Epidemiol Biomarkers Prev. 2009 Mar; 18(3):816-20
Wermer C, Furster T, et al. Physical Exercise Prevents Cellular Senescence in Circulating Leukocytes and in the Vessel Wall. Circulation. 2009 Nov 30.
Jeanclos E, Krolweski A, et al. Shortened telomere length in white blood cells of patients with IDDM. Diabetes 1998;47:482-6.
Gardner JP, Li S, Srinivasin SR, et al. Rise in insulin resistance is associated with escalated telomere attrition. Circulation 2005;111:2171-7.
Samani NJ, Boutby, R, et al. Telomere shortening in atherosclerosis. Lancet 2001;358:472-3.
Morla M, Busquet X, et al. Telomere shortening in smokers with and without COPD. Eur Respir J 2006; 27:525-528.
Farzeneh-Far R, Lin J, Epel E, et al. Association of Marine Omega-3 Fatty Acids with Telomeric aging in patients with Coronary Heart Disease. JAMA. 2010; 303(3):250-257
Friday, October 22, 2010
135 lb Barbell Turkish Get up
Check this madman Out!!
Now doesnt that 16 kg Kettlebell seem a wholelot easier?
**************************************************************
We've Been nominated for Service business of the YEAR!!
**************************************************************
If you have found that we have been helpful in anyway please goto
www.orleanschamber.ca
Vote for "Fitness Warehouse" under the Service Business Catergory!!
Thx
Hostyle
Now doesnt that 16 kg Kettlebell seem a wholelot easier?
**************************************************************
We've Been nominated for Service business of the YEAR!!
**************************************************************
If you have found that we have been helpful in anyway please goto
www.orleanschamber.ca
Vote for "Fitness Warehouse" under the Service Business Catergory!!
Thx
Hostyle
Tuesday, September 28, 2010
3 Principles crucial for success
1st principle - Consistency
Consistency Is everything - The best results come
from exercising and eating well daily. Doing so everyday
Day in and day out, week in and week out is what brings
Out the real changes.
All too often we start out hard and fast, we get focused
On our new lifestyle. Then something causes us to derail.
life throws us a curve ball, maybe work gets crazy or your
Kids get sick. The next thing u know you miss a week of training
Or your diet gets shot to hell.
Get back on track as quickly as you can, get a small workout in.
Don't stress yourself thinking you have to pound out the biggest
Workout in history.
Sneaking a quick 30 minute workout in will jump start your
Training consistency back on. Start training again and you
automatically start eating better again.
I believe that 30 mins a day 6 days a week is far more effective
When done on a consistent basis compared to spotty 90 minute
Plus workouts done hap harzardly throughout the week.
30 minute workouts are much easier to fit into one's lifestyle.
There is always 30 minutes available in your day.
A walk or cardio session can happen at 6 am in the morning or 11 pm
at night. You can do a bodyweight workout in a 6' x 6' space in front of
Your tv, in the garage or the basement.
1st principle - Consistency
Consistency Is everything - The best results come
from exercising and eating well daily. Doing so everyday
Day in and day out, week in and week out is what brings
Out the real changes.
All too often we start out hard and fast, we get focused
On our new lifestyle. Then something causes us to derail.
life throws us a curve ball, maybe work gets crazy or your
Kids get sick. The next thing u know you miss a week of training
Or your diet gets shot to hell.
Get back on track as quickly as you can, get a small workout in.
Don't stress yourself thinking you have to pound out the biggest
Workout in history.
Sneaking a quick 30 minute workout in will jump start your
Training consistency back on. Start training again and you
automatically start eating better again.
I believe that 30 mins a day 6 days a week is far more effective
When done on a consistent basis compared to spotty 90 minute
Plus workouts done hap harzardly throughout the week.
30 minute workouts are much easier to fit into one's lifestyle.
There is always 30 minutes available in your day.
A walk or cardio session can happen at 6 am in the morning or 11 pm
at night. You can do a bodyweight workout in a 6' x 6' space in front of
Your tv, in the garage or the basement.
Wednesday, September 22, 2010
Next Time you some Motivation for a workout Listen to this
Listen to this 20 minutes before your next workout and tell me how it went
Hostyle!!
Tuesday, September 14, 2010
Simple Weight Loss Trick!!
Simple Little Weight Loss Trick #1
First and foremost, people don't realize that what they drink is the first step in losing weight.
In fact, most people don't know that when they feel hungry, they may actually be dehydrated and they are really thirsty, not hungry.
Water is your best friend.
70% of your body weight is nothing but water.
This is also why water plays an important role in weight control. So
TRICK #1:Drink ice water.
Yes, you know that you need to drink about 8 glasses of water per day for your body to burn fat and flush toxins out of your system.
But a study from Germany revealed that ice water is more rapidly absorbed by the body and increases your metabolic rate by as much as 30% for 2-3 hours.
Have a large glass of ice water as soon as you get out of bed in the morning and it will fight your body’s dehydrated state from the last 6-8 hours and jolt your metabolism out of its slumber to get a fat-dissolving start on your day!
First and foremost, people don't realize that what they drink is the first step in losing weight.
In fact, most people don't know that when they feel hungry, they may actually be dehydrated and they are really thirsty, not hungry.
Water is your best friend.
70% of your body weight is nothing but water.
This is also why water plays an important role in weight control. So
TRICK #1:Drink ice water.
Yes, you know that you need to drink about 8 glasses of water per day for your body to burn fat and flush toxins out of your system.
But a study from Germany revealed that ice water is more rapidly absorbed by the body and increases your metabolic rate by as much as 30% for 2-3 hours.
Have a large glass of ice water as soon as you get out of bed in the morning and it will fight your body’s dehydrated state from the last 6-8 hours and jolt your metabolism out of its slumber to get a fat-dissolving start on your day!
Saturday, September 11, 2010
Curd's Workout Friday Sept 10th 2010
Trained at the Ray Friel I needed a spot and Big Devon Nicholson was there to lend a a helping hand
4th week benching Since Bicep Tear
315 x 6
405 x 2
455 X 1
475 X 1
495 X 1
495 X 1 Bi and delt felt stiff wanted to try 535 but decied against it
Close Grip Bench 225 - 30 reps
Set # 1 - 23 reps
Set 3 2 - 12 reps Increase weight to 245 next week
Tricep Push down cable 6 sets of 10 - 60 secs rest
I final set of 50 reps using half the weight alternated wide and narrow grip (I was using a lat bar for the pushdown) every 5 reps
finished in 38 minutes
Feel my delts and Triceps like mad this morning!!
Workout took 34 minutes
4th week benching Since Bicep Tear
315 x 6
405 x 2
455 X 1
475 X 1
495 X 1
495 X 1 Bi and delt felt stiff wanted to try 535 but decied against it
Close Grip Bench 225 - 30 reps
Set # 1 - 23 reps
Set 3 2 - 12 reps Increase weight to 245 next week
Tricep Push down cable 6 sets of 10 - 60 secs rest
I final set of 50 reps using half the weight alternated wide and narrow grip (I was using a lat bar for the pushdown) every 5 reps
finished in 38 minutes
Feel my delts and Triceps like mad this morning!!
Workout took 34 minutes
Monday, September 6, 2010
Long Weekend Struggles
One of the hardest things to deal with when you are in training and
working hard to stay on courxe with your nutrition is any Holiday.
Once we are thrown out of our routine we can easily be frustrated and
become lost.
There are a couple of ways to deal with this
Have a plan:
If your going to Your parents house for supper decide what time you are going to arrive and what time you plan on leaving.
Get your workout in before you go this makes sure you get it done!!
Follow your eating plan right up until its show time. If your food intake is under control you wont end up starving and over eating all those goodies
Going to a party or friends house, bring a safety dish that you can eat and fill yourself up on then when the deserts and drinks start to flow your already full, this way you can have a treat but you wont go overboard.
Get back on that scehdule first thing the next morning!!
Limit the damage by following your nutrition plan even tighter for the next 24-48 hours!!
Enjoy the Long Weekend
Live Hostyle!!
working hard to stay on courxe with your nutrition is any Holiday.
Once we are thrown out of our routine we can easily be frustrated and
become lost.
There are a couple of ways to deal with this
Have a plan:
If your going to Your parents house for supper decide what time you are going to arrive and what time you plan on leaving.
Get your workout in before you go this makes sure you get it done!!
Follow your eating plan right up until its show time. If your food intake is under control you wont end up starving and over eating all those goodies
Going to a party or friends house, bring a safety dish that you can eat and fill yourself up on then when the deserts and drinks start to flow your already full, this way you can have a treat but you wont go overboard.
Get back on that scehdule first thing the next morning!!
Limit the damage by following your nutrition plan even tighter for the next 24-48 hours!!
Enjoy the Long Weekend
Live Hostyle!!
Saturday, September 4, 2010
Hostyle Conditioning Schedule
Hostyle Conditioning Schedule
As of now I am running 44 classes per Month
Monday
6 pm - Reg Class
7 pm - Kettlebells
Tuesday
6 pm Mobility and Stretching
7 pm Mobility and Stretching
Wednesday
6 pm Kettlebells
7 - 9 pm Powerlifting
Thursday
6 pm - Reg Class
7 pm - Beginner/Newbie Class
Friday
4 - 6 pm Private Training
Saturday
8 am - Reg class
9 am - Reg class
Noon - 2 pm Powerlifting
As of now I am running 44 classes per Month
Monday
6 pm - Reg Class
7 pm - Kettlebells
Tuesday
6 pm Mobility and Stretching
7 pm Mobility and Stretching
Wednesday
6 pm Kettlebells
7 - 9 pm Powerlifting
Thursday
6 pm - Reg Class
7 pm - Beginner/Newbie Class
Friday
4 - 6 pm Private Training
Saturday
8 am - Reg class
9 am - Reg class
Noon - 2 pm Powerlifting
Curds Friday Nite Workout
3rd week benching Since Bicep Tear
315 x 6
405 x 2
455 X 1
475 X 1
495 X 1
495 X 1 Bi and delt felt pretty good will go heavier next week
Close Grip Bench 225 - 30 reps
Set # 1 - 21 reps
Set 3 2 - 10 reps Increase weight to 245 next week
TRX Horizontal Rows 30 secs rest between sets
10 sets of 5 reps
Workout took 34 minutes
315 x 6
405 x 2
455 X 1
475 X 1
495 X 1
495 X 1 Bi and delt felt pretty good will go heavier next week
Close Grip Bench 225 - 30 reps
Set # 1 - 21 reps
Set 3 2 - 10 reps Increase weight to 245 next week
TRX Horizontal Rows 30 secs rest between sets
10 sets of 5 reps
Workout took 34 minutes
Saturday Sept 4th 9 am Class
K bell Upright Rows - 10
Horizontal Rows - 10
Bulgarian Sandbag Lunges - 10
Round 1 Do once
Round 2 Do Twice
Round 3 Do Three times
5 Rounds
Sand bag Clean and Press 5 reps
4 Rounds
Sand bag Shotput 4 reps
Balls Slams
Round 1 - 10 reps
Round 2 - 15 reps
Round 3 - 20 reps
Horizontal Rows - 10
Bulgarian Sandbag Lunges - 10
Round 1 Do once
Round 2 Do Twice
Round 3 Do Three times
5 Rounds
Sand bag Clean and Press 5 reps
4 Rounds
Sand bag Shotput 4 reps
Balls Slams
Round 1 - 10 reps
Round 2 - 15 reps
Round 3 - 20 reps
Saturday Sept 4th 8 am
Warm up
Run 1 km
K bell Upright rows - 10
Horizontal Row - 10
Bulgarian Sandbag Lunges - 50 (25/side)
K bell Upright rows - 20
Horizontal Row - 10
Bulgarian Sandbag Lunges - 40 (20/side)
K bell Upright rows - 30
Horizontal Row - 10
Bulgarian Sandbag Lunges - 30 (15/side)
K bell Upright rows - 40
Horizontal Row - 10
Bulgarian Sandbag Lunges - 20 (10/side)
K bell Upright rows - 50
Horizontal Row - 10
Bulgarian Sandbag Lunges - 10 (5/side)
Run 1 km
K bell Upright rows - 10
Horizontal Row - 10
Bulgarian Sandbag Lunges - 50 (25/side)
K bell Upright rows - 20
Horizontal Row - 10
Bulgarian Sandbag Lunges - 40 (20/side)
K bell Upright rows - 30
Horizontal Row - 10
Bulgarian Sandbag Lunges - 30 (15/side)
K bell Upright rows - 40
Horizontal Row - 10
Bulgarian Sandbag Lunges - 20 (10/side)
K bell Upright rows - 50
Horizontal Row - 10
Bulgarian Sandbag Lunges - 10 (5/side)
Hostyle Training Thursday Sept 2nd
6 pm Class
3 Rounds
Duck Walk 30 secs
Burpees - 30 secs
Over K Bell Swings - 30 secs
Repeat twice
Rest 90 _ secs
3 Rounds
Toe Squats - 30 secs
Band Pulls / Horizontal Rows - 30 secs
Rest 60- 60 secs
2 Rounds
Band Twists 30 secs/side
3 Rounds
Duck Walk 30 secs
Burpees - 30 secs
Over K Bell Swings - 30 secs
Repeat twice
Rest 90 _ secs
3 Rounds
Toe Squats - 30 secs
Band Pulls / Horizontal Rows - 30 secs
Rest 60- 60 secs
2 Rounds
Band Twists 30 secs/side
Tuesday, August 31, 2010
Curd's Tuesday Night Workout
Bench Press 30 reps @ 315
Incline DB Fly's Carefull of Right Shoulder/Bicep
3 sets 10
K Bell Gunslingers 10/side
4 sets no rest
FAce pulls/ Band Pushdowns Super set
30 / 30
3 sets
Incline DB Fly's Carefull of Right Shoulder/Bicep
3 sets 10
K Bell Gunslingers 10/side
4 sets no rest
FAce pulls/ Band Pushdowns Super set
30 / 30
3 sets
Monday Night 7 pm
Squats 30 secs
Rest 30 secs
Repeat 5 times
Partner wheel barrow 2 laps
1/2 tabata K bell 1 arm swing
1/2 tabata K Bell 1 Arm Press
Rest 2 min
Tabata K Bell Bent Over Row
Rest 30 secs
Repeat 5 times
Partner wheel barrow 2 laps
1/2 tabata K bell 1 arm swing
1/2 tabata K Bell 1 Arm Press
Rest 2 min
Tabata K Bell Bent Over Row
Monday Night 6 pm
Jump Squats Forwards 30 secs
Rest 30 secs
Jump Squats Lateral 30 secs
Rest 30 secs
Jump Squats Forwards with Bulgarian sand Bag 30 secs
Rest 30 secs
Jump Squats Lateral with Bulgarian sand Bag 30 secs
Rest 30 secs
Double Jump Squats Forwards with Bulgarian sand Bag 30 secs
Rest 30 secs
Double Jump Squats Lateral with Bulgarian sand Bag 30 secs
Rest 30 secs
1/2 Tabata K Bell Bent Over Rows
1/2 Tabata K Bel One Arm Press
Rest 2 mins
Tabata One arm K Bell Swings
Rest 30 secs
Jump Squats Lateral 30 secs
Rest 30 secs
Jump Squats Forwards with Bulgarian sand Bag 30 secs
Rest 30 secs
Jump Squats Lateral with Bulgarian sand Bag 30 secs
Rest 30 secs
Double Jump Squats Forwards with Bulgarian sand Bag 30 secs
Rest 30 secs
Double Jump Squats Lateral with Bulgarian sand Bag 30 secs
Rest 30 secs
1/2 Tabata K Bell Bent Over Rows
1/2 Tabata K Bel One Arm Press
Rest 2 mins
Tabata One arm K Bell Swings
Thursday, August 26, 2010
Monday Nite Chaos
Testing
2 Min sessions
Push Ups
Squats
Clean and Press #40 bag
Burpees
400 m Rub
Prowler 20 ft and back
1 Run
rest 60secs
2 runs
rest 60 secs
3 runs
2 Min sessions
Push Ups
Squats
Clean and Press #40 bag
Burpees
400 m Rub
Prowler 20 ft and back
1 Run
rest 60secs
2 runs
rest 60 secs
3 runs
Saturday, August 21, 2010
Saturday Morning Fun
5 Rounds
Burpees
Swings
Push Ups
KBell Gun Slingers
Rnd #1 - 10 reps
Rnd #2 - 20 reps
Rnd #3 - 30 reps
Rnd #4 - 20 Reps
Rnd #5 - 10 Reps
Run 1km
Burpees
Swings
Push Ups
KBell Gun Slingers
Rnd #1 - 10 reps
Rnd #2 - 20 reps
Rnd #3 - 30 reps
Rnd #4 - 20 Reps
Rnd #5 - 10 Reps
Run 1km
Thursday, August 19, 2010
Check out who was in the store today
I just met this really cool Guy!!
Super nice guy but I wouldnt mess with him!!
Super nice guy but I wouldnt mess with him!!
Another workout from last Monday
A liitle different start
Box Step with Bag 4 minutes
One arm Swings 24/side
Push Ups 12
One Arm swings 18/side
Push ups 24
One Arm Swings 12/side
Push Ups 36
Ome arm swings 6/side
Push Ups 48
Box Step with Bag 4 minutes
One arm Swings 24/side
Push Ups 12
One Arm swings 18/side
Push ups 24
One Arm Swings 12/side
Push Ups 36
Ome arm swings 6/side
Push Ups 48
Thursday August 19 2010
Cycles
Kettle bell Dead lifts - 15 reps
Face Pulls with Bads - 30 secs
Bag Squats # 20 lbs - 30 secs
K Bell Swings - 30 secs
Bag Steps ups # 20lbs - 30 secs
Repeat 2 times then Rest - 60 secs
Do 3 cycles of the above
500m Row
Kettle bell Dead lifts - 15 reps
Face Pulls with Bads - 30 secs
Bag Squats # 20 lbs - 30 secs
K Bell Swings - 30 secs
Bag Steps ups # 20lbs - 30 secs
Repeat 2 times then Rest - 60 secs
Do 3 cycles of the above
500m Row
Tuesday, August 17, 2010
What does a Hostyle athlete do after running his first 10k
Just got a quick note from Aarron R.
He just did his first 10k run and added his own
Little spin on it at the end!
"Ran the Xerox 10 km in about 70 mins...and when I finished
I did 40 pushups in front of the skinny people!
Hostyle conditioning made me tough haha"
Great job Big Man!!
HostyleConditioning Strikes!!
He just did his first 10k run and added his own
Little spin on it at the end!
"Ran the Xerox 10 km in about 70 mins...and when I finished
I did 40 pushups in front of the skinny people!
Hostyle conditioning made me tough haha"
Great job Big Man!!
HostyleConditioning Strikes!!
Monday, August 16, 2010
Monday Nite August 16th 2010
400 m Run with #20 lb bag
1 Arm Swings 48 24/side
Jax 12
1 Arm Swings 36 18 /side
Jax 24
1 Arm Swings 24 12 /side
Jax 36
1 Arm Swings 12 6 /side
2 rounds
Sit ups 60 secs
Mountain Climbers 60 secs
Bands Twists 60 secs 30/side
3 Rounds
Band Good Mornings 30 secs
Band Squats 30 secs
Sweatfest!!
1 Arm Swings 48 24/side
Jax 12
1 Arm Swings 36 18 /side
Jax 24
1 Arm Swings 24 12 /side
Jax 36
1 Arm Swings 12 6 /side
2 rounds
Sit ups 60 secs
Mountain Climbers 60 secs
Bands Twists 60 secs 30/side
3 Rounds
Band Good Mornings 30 secs
Band Squats 30 secs
Sweatfest!!
Saturday Morning Training
This past Saturday we hit the following
3 Rounds
30 sec Intervals
Swings
Push Ups
Swings
Squats
Swings
400 m Run
Then it was Prowler Time
Heavier to Lighter
Each person takes 2 runs then we strip the weight down
Until empty
The Toughest run was he empty run
3 Rounds
30 sec Intervals
Swings
Push Ups
Swings
Squats
Swings
400 m Run
Then it was Prowler Time
Heavier to Lighter
Each person takes 2 runs then we strip the weight down
Until empty
The Toughest run was he empty run
Friday, August 13, 2010
How I tore my Right Biceps
A reflection of how to be stupid at any age.
Last Saturday August 7th after I had ran the 8 am and 9 am Hostyle Conditioning Class.
I decided to drop in on Doug (MadDog) Strudwick and Darren Mallette for
some Strongman Training.
It was Tire fliping day
We were using a 700 lb ish tire, Now I had not really trained the tire
much and I was feeling particularly saucy that afternoon.
The boys were showing me the finer points of tire flipping. Some flips I was
really popping it up easily when I had the technique down. The other times
I was just using brute strength and muscling it up as ugly as possible.
After I had done a dozen or so flips, (by this time Doug and Darren had done it 30 plus times), the boys were working on making the tire heavier.
After they had stuffed a smaller 45 lb tire inside we went to flipping it again.
Not only was it heavier but alot stiffer making it harder to do.
I mangled a few reps up. they were throwing it up.
So they decided it was time to make it heavier. At this point my inner voice starting telling me that I had done enough and should stop.
Then the voice in my testicles said " Really, you can't stop now"
So being a man in my early forties with 20+ years of training I opted to ignore the voice of reason, and went with my Testicular voice(which has never, ever steered me wrong in the past..wink..wink)
I decided to hit one last rep.....Mistake....
As I popped the tire off the ground I got stuck half way so I tried to pull it up in an arm curl motion....
and thats when I heard the "Crunch" sound.
I stepped back and let the tire fall. I was pacing around trying to see where I had hurt myself. For Fuck Sakes I thought to myself was it my pec? my Shoulder? after some arm movement I found it be concentrated in my upper bicep area.
The panic began to wane and the urge to vomit was upon me, Of course I couldn't let the boys see any of this.
At this point my testicular voice was pretty much no-where to be found.
I quickly said that I had to go and drove home to see what the damage was.
I didn't have any brusing that day or the next, by Tuesday night the colors started coming in.
By Thursday it was a full blown Freak show....
Tonite Friday August 13th I did some benching I only went to 315 for some doubles
to see how it felt (sure now I was being sensible)
I did a bunch of 1 arm Kbell swings and sone Band tricep push downs.
Lets see how things are over the next few days!!
Last Saturday August 7th after I had ran the 8 am and 9 am Hostyle Conditioning Class.
I decided to drop in on Doug (MadDog) Strudwick and Darren Mallette for
some Strongman Training.
It was Tire fliping day
We were using a 700 lb ish tire, Now I had not really trained the tire
much and I was feeling particularly saucy that afternoon.
The boys were showing me the finer points of tire flipping. Some flips I was
really popping it up easily when I had the technique down. The other times
I was just using brute strength and muscling it up as ugly as possible.
After I had done a dozen or so flips, (by this time Doug and Darren had done it 30 plus times), the boys were working on making the tire heavier.
After they had stuffed a smaller 45 lb tire inside we went to flipping it again.
Not only was it heavier but alot stiffer making it harder to do.
I mangled a few reps up. they were throwing it up.
So they decided it was time to make it heavier. At this point my inner voice starting telling me that I had done enough and should stop.
Then the voice in my testicles said " Really, you can't stop now"
So being a man in my early forties with 20+ years of training I opted to ignore the voice of reason, and went with my Testicular voice(which has never, ever steered me wrong in the past..wink..wink)
I decided to hit one last rep.....Mistake....
As I popped the tire off the ground I got stuck half way so I tried to pull it up in an arm curl motion....
and thats when I heard the "Crunch" sound.
I stepped back and let the tire fall. I was pacing around trying to see where I had hurt myself. For Fuck Sakes I thought to myself was it my pec? my Shoulder? after some arm movement I found it be concentrated in my upper bicep area.
The panic began to wane and the urge to vomit was upon me, Of course I couldn't let the boys see any of this.
At this point my testicular voice was pretty much no-where to be found.
I quickly said that I had to go and drove home to see what the damage was.
I didn't have any brusing that day or the next, by Tuesday night the colors started coming in.
By Thursday it was a full blown Freak show....
Tonite Friday August 13th I did some benching I only went to 315 for some doubles
to see how it felt (sure now I was being sensible)
I did a bunch of 1 arm Kbell swings and sone Band tricep push downs.
Lets see how things are over the next few days!!
Thursday Aug 12 2010
5 Rounds
Kettlebell Up Right Rows 15 reps
Push Ups 10 reps
Kettlebell Swings 15 reps
Repeat twice
Rest 60 secs
5 Rounds
Band Pushdowns 20 - 40 reps
Rest 60 secs
Kettlebell Up Right Rows 15 reps
Push Ups 10 reps
Kettlebell Swings 15 reps
Repeat twice
Rest 60 secs
5 Rounds
Band Pushdowns 20 - 40 reps
Rest 60 secs
Hostyle Conditioning T Shirt Day Follow Up
We had a great Turnout for our Saturday Morning
Class
It was Kettlebells and Prowler Time
5 Rounds
Kettlebell Swings One Arm 10 /Side
Push Ups 10
Figure 8's 10
Wrap Arounds 10
Then 8 Rounds of Speed Prowler
Adding weight for every second Run
Class
It was Kettlebells and Prowler Time
5 Rounds
Kettlebell Swings One Arm 10 /Side
Push Ups 10
Figure 8's 10
Wrap Arounds 10
Then 8 Rounds of Speed Prowler
Adding weight for every second Run
Another cool workout
5 Rounds
Incline DB Press 15 reps
Burpees 5 reps
Ball Slams 15 reps
Burpees 5 reps
Box Step w/ Load 15 reps
Burpees 5 reps
400 m Run
Incline DB Press 15 reps
Burpees 5 reps
Ball Slams 15 reps
Burpees 5 reps
Box Step w/ Load 15 reps
Burpees 5 reps
400 m Run
Thursday, August 5, 2010
Ketllebell Quickie
After training people tonight I
got home and wanted to get a little
Kettlebell workout in
So I popped this 300 rep'er
3 rounds
Kettle cleans 10 per side
Push ups - 20
Figure. 8's - 10
Wrap arounds - 10
Swings - 10 per side
Squats - 20
Then 10 minutes in the pool to cool off!!
Finished in just
under 18 minutes
got home and wanted to get a little
Kettlebell workout in
So I popped this 300 rep'er
3 rounds
Kettle cleans 10 per side
Push ups - 20
Figure. 8's - 10
Wrap arounds - 10
Swings - 10 per side
Squats - 20
Then 10 minutes in the pool to cool off!!
Finished in just
under 18 minutes
Tuesday, August 3, 2010
Free T Shirt Day
Hostyle Conditioning Saturday August 7 th 2010
FREE T SHIRT DAY!!
This Saturday everyone who comes out to train at our 8 am and 9 am will get your
very own "Hostyle Conditioning" T Shirt ($20 Value)
Get back top me to secure your spot and place your T shirts Size!!
FREE T SHIRT DAY!!
This Saturday everyone who comes out to train at our 8 am and 9 am will get your
very own "Hostyle Conditioning" T Shirt ($20 Value)
Get back top me to secure your spot and place your T shirts Size!!
7 pm Kettlebell Fury
5 rounds
Single Arm Swings 10/side
Single Arm Press 10/side
Single Cleans 10/side
Alternate single arm swings 5 per arm
Bent over Row 10 /side
Repeat
Single Arm Swings 10/side
Single Arm Press 10/side
Single Cleans 10/side
Alternate single arm swings 5 per arm
Bent over Row 10 /side
Repeat
Workout for Monday 6 pm
August is Kettlebell Month
12 Rounds
K Bell Swings X 20
Burpees X 5
K Bell Upright Rows X 10
12 Rounds
K Bell Swings X 20
Burpees X 5
K Bell Upright Rows X 10
Monday, July 26, 2010
Monday - The New Year's Day of the week!!
Every Monday is a fresh start like a
miny New Year's Eve
A chance for people to get back
on the Exercise and Healthy Eating wagon!!
Just Me and Gideon for this one!!
10 Rounds of
Squats - 10 reps
Push Ups - 10reps
Swings - 10 reps
Burpess - 5 reps
What a great workout!!
Part of me wanted to quit after the 2nd round!!
Tried to catch Gideon on this one , closest I got was
1/2 a round
miny New Year's Eve
A chance for people to get back
on the Exercise and Healthy Eating wagon!!
Just Me and Gideon for this one!!
10 Rounds of
Squats - 10 reps
Push Ups - 10reps
Swings - 10 reps
Burpess - 5 reps
What a great workout!!
Part of me wanted to quit after the 2nd round!!
Tried to catch Gideon on this one , closest I got was
1/2 a round
The Holidays are over!!
6 Pm Class
3 rounds
30 second stations
Swings
Bag Push Press
Swings
Squats with Bags
Swings
Planks
Swings
Shouldering Bags
Some Doubles , Triples, Quads
Then 400 m run
3 rounds
30 second stations
Swings
Bag Push Press
Swings
Squats with Bags
Swings
Planks
Swings
Shouldering Bags
Some Doubles , Triples, Quads
Then 400 m run
Monday, July 19, 2010
Monday Night 6 and 7 pm
Box Step 6 minutes
63 Swings 35 lbs
36 Horizontal rows
Box Step 4 Minutes
42 Swings 35 lbs
24 Horizontal Rows
Box Steps 2 Minutes
21 Swings 35 lbs
12 Horizontal Rows
Awesome Workout!!!
63 Swings 35 lbs
36 Horizontal rows
Box Step 4 Minutes
42 Swings 35 lbs
24 Horizontal Rows
Box Steps 2 Minutes
21 Swings 35 lbs
12 Horizontal Rows
Awesome Workout!!!
Saturday July 17 8 am
Jax of all Trades
25 jax
10 Push Ups
50 Jax
20 Push Ups
75 Jax
40 Push Ups
100 Jax
40 Squats
75 Jax
20 Squats
50 Jax
10 Squats
2 Minute Rest
Run 1km
2 Minutes Rest
3 Rounds of
5 Push Ups
50 M Sprint
5 Squats
50 M Sprint
rest 30 Secs
25 jax
10 Push Ups
50 Jax
20 Push Ups
75 Jax
40 Push Ups
100 Jax
40 Squats
75 Jax
20 Squats
50 Jax
10 Squats
2 Minute Rest
Run 1km
2 Minutes Rest
3 Rounds of
5 Push Ups
50 M Sprint
5 Squats
50 M Sprint
rest 30 Secs
Tuesday, July 6, 2010
Monday 7 PM Class
No Body Showed up due to the heat.
I was so inspired by the guys performance at 6 pm
I did the following workout myself
21-18-15-12-9-6-3
Horizontal Row - BDW
Band Chest Press - Green Band
DB Bicep Curl - 40 lbs db's
Plate Raise - 45 lb plate
Bent Over Barbell Row - 135 barbell
Dips - BDW
Workout took me 36 Minutes to complete!!
I thought I would be wrecked this morning but
other than my Biceps being a bit achy I was all good.
Did my 3 km power walk this morning (38 degrees with the humidex at 9 am)
I was so inspired by the guys performance at 6 pm
I did the following workout myself
21-18-15-12-9-6-3
Horizontal Row - BDW
Band Chest Press - Green Band
DB Bicep Curl - 40 lbs db's
Plate Raise - 45 lb plate
Bent Over Barbell Row - 135 barbell
Dips - BDW
Workout took me 36 Minutes to complete!!
I thought I would be wrecked this morning but
other than my Biceps being a bit achy I was all good.
Did my 3 km power walk this morning (38 degrees with the humidex at 9 am)
Monday Night July 5 2010
6 pm Class
we are being hit with a huge heat wave in Ottawa
I think we actually set a record yesterday
so I decided to drop the cardio and give the legs a break
We hit this Upper Body Blitz Yesterday!!
21-18-15-12-9-6-3
Horizontal Row
Band Chest Press
DB Bicep Curl
Plate Raise
Bent Over Barbell Row
Dips
The Boys rocked it!!
we are being hit with a huge heat wave in Ottawa
I think we actually set a record yesterday
so I decided to drop the cardio and give the legs a break
We hit this Upper Body Blitz Yesterday!!
21-18-15-12-9-6-3
Horizontal Row
Band Chest Press
DB Bicep Curl
Plate Raise
Bent Over Barbell Row
Dips
The Boys rocked it!!
Monday, June 21, 2010
Monday Night Workout
Tabata each Exercise
Horizontal Rows with TRX or Straight Bar
Sand Bag Squats
Push up Feet Elevated 14"
Tirkish Get ups
Then
2 Rounds of
Box Step with Weight 60 secs
Planks 60 Secs
Horizontal Rows with TRX or Straight Bar
Sand Bag Squats
Push up Feet Elevated 14"
Tirkish Get ups
Then
2 Rounds of
Box Step with Weight 60 secs
Planks 60 Secs
Thursday Night Blues
We were lucky to have Brain Casey fill in for me
thursday Night and he took no Prisoners on this great workout
clean & press 2
pushups 10
c & p 3
box jumps 10
c & p 5
horizontal rows 10
c & p 8
split squat 10 ( 5 per leg, one leg on bench)
c & p 10
renegade row 10 (5 per side)
c & p 8
pushups 10
c & p 5
box jumps 10
c & p 3
horizontal row 10
c & p 2
split squat 10
run 400 m
thursday Night and he took no Prisoners on this great workout
clean & press 2
pushups 10
c & p 3
box jumps 10
c & p 5
horizontal rows 10
c & p 8
split squat 10 ( 5 per leg, one leg on bench)
c & p 10
renegade row 10 (5 per side)
c & p 8
pushups 10
c & p 5
box jumps 10
c & p 3
horizontal row 10
c & p 2
split squat 10
run 400 m
Wednesday, June 16, 2010
Another cool Box Step Workout
Box Step 2 min
Clean & Press 30 reps
Box Steps 4 Min
Clean & Press 20 Reps
Box Steps 8 Min
Clean & Press 10 Reps
Clean & Press 30 reps
Box Steps 4 Min
Clean & Press 20 Reps
Box Steps 8 Min
Clean & Press 10 Reps
Monday, June 14, 2010
Monday 7 pm Blitz
Box Steps 2 mins
push ups - 30
Box Steps 4 mins
Push Ups - 20
Box Steps 8 mins
Push Ups - 10
5 rounds
Battle Ropes - 30 secs
Ball slams - 30 secs
Rest - 60 secs
push ups - 30
Box Steps 4 mins
Push Ups - 20
Box Steps 8 mins
Push Ups - 10
5 rounds
Battle Ropes - 30 secs
Ball slams - 30 secs
Rest - 60 secs
Its a great day for a run
Run 400 meters
push ups 30
Run 800 meters
Push Ups 20
Run 1600 meters
Push Ups 10
push ups 30
Run 800 meters
Push Ups 20
Run 1600 meters
Push Ups 10
New summer Hours and the Store and Hostyle Conditioning
Hey Folks
Just a quick word on the hours for the Store and Training
As we are starting to work on the the upstairs training area,
I am also changing the hours of operation.
As of last week opening hours are
Mon - Fri Noon - 9 pm
Saturday 9 - 5
Sunday Closed.
Hockey Bootcamp to start July for 8 weeks
We will be running Doc Hockey Bootcamp with Shayne Baylis B.Sc, D.C.
They will run on Tuesday's and Thursday Noon - 2 pm
For more info and to register please contact me curdhos@gmail
Stay Tuned for more cool stuff
HosTyle!!
Just a quick word on the hours for the Store and Training
As we are starting to work on the the upstairs training area,
I am also changing the hours of operation.
As of last week opening hours are
Mon - Fri Noon - 9 pm
Saturday 9 - 5
Sunday Closed.
Hockey Bootcamp to start July for 8 weeks
We will be running Doc Hockey Bootcamp with Shayne Baylis B.Sc, D.C.
They will run on Tuesday's and Thursday Noon - 2 pm
For more info and to register please contact me curdhos@gmail
Stay Tuned for more cool stuff
HosTyle!!
Toughness
21-18-15-9-6-3
Deadlift 135 lbs for the boys
90 lbs for the Ladies
Push W Bands Guys Blue Bands
Ladies Red Bands
Squats Guys #40
Ladies #20
Ball Slams Guys 20 lbs
Ladies 10 lbs
Ouch
Deadlift 135 lbs for the boys
90 lbs for the Ladies
Push W Bands Guys Blue Bands
Ladies Red Bands
Squats Guys #40
Ladies #20
Ball Slams Guys 20 lbs
Ladies 10 lbs
Ouch
Monday June 7th 7 Pm Class
Warm Up
Box Steps 60 Secs
Turkish Get Ups 4/side
Box Steps 120 Secs
Burpee 10
Workout
3 Rounds
Push Ups 6
Snatches 12 - 6 side
Squats 18
Mountain Climbers 24
Jax 30
Box Steps 60 Secs
Turkish Get Ups 4/side
Box Steps 120 Secs
Burpee 10
Workout
3 Rounds
Push Ups 6
Snatches 12 - 6 side
Squats 18
Mountain Climbers 24
Jax 30
Monday June 7th 6 pm
Warm up
400 m run
Turkish Get ups 8/side
Burpees X 20
Workout
4 rounds
push ups X 12
Snatches X 24 (12/side)
Squats X 36
Mountain Climbers X 48
Jax X 24
400 m run
Turkish Get ups 8/side
Burpees X 20
Workout
4 rounds
push ups X 12
Snatches X 24 (12/side)
Squats X 36
Mountain Climbers X 48
Jax X 24
Monday Night
Stations
1st Round - 30 seconds
2nd Round - 60 Seconds
3rd Round - 90 Seconds
4th Round - 45 Seconds
Finish with 400 m run
Clean & Press
Push Ups
Jax
Stairs with Farmers Walk
Rest
1st Round - 30 seconds
2nd Round - 60 Seconds
3rd Round - 90 Seconds
4th Round - 45 Seconds
Finish with 400 m run
Clean & Press
Push Ups
Jax
Stairs with Farmers Walk
Rest
Random Workout
Found this workout in my sheets
Simple yet Dirty
7 rounds
Band Push Up X 10 with Red or Blue Band
Sandbag Squats X 15
Horizontal Row X 20
Simple yet Dirty
7 rounds
Band Push Up X 10 with Red or Blue Band
Sandbag Squats X 15
Horizontal Row X 20
Thursday, June 10, 2010
Lil' Arnie
14Turkish Get ups Left Arm
30 swings
14 Squat Thrusters
30 Swings
14 Squat Thrusters
30 Swings
14 Turkish Get Ups Right Arm
30 swings
14 Squat Thrusters
30 Swings
14 Squat Thrusters
30 Swings
14 Turkish Get Ups Right Arm
Arnie
21 Turkish Get ups Left Arm
50 swings
21 Squat Thrusters
50 Swings
21 Squat Thrusters
50 Swings
21 Turkish Get Ups Right Arm
50 swings
21 Squat Thrusters
50 Swings
21 Squat Thrusters
50 Swings
21 Turkish Get Ups Right Arm
Wednesday, May 26, 2010
The Dangers of Dehydration (Part I)
Here is a great article on Hydration
Its long but has a ton of great info!!
The Dangers of Dehydration (Part I)
Its long but has a ton of great info!!
The Dangers of Dehydration (Part I)
Tues Night Class
heres an imPRESSive workout
Barbell Press
Burpees
Hose Press
Squats
Bag Press
Lunges
Kettlebell Press
Jumping jax
Rnd 1
5 reps for all + 25 Jax
Rnd 2
5 reps for all + 25 Jax
Rnd 3
7 reps for all + 25 Jax
Rnd 4
10 reps for all + 25 Jax
Rnd 5
5 reps for all + 100 Jax
Awesome Workout
Barbell Press
Burpees
Hose Press
Squats
Bag Press
Lunges
Kettlebell Press
Jumping jax
Rnd 1
5 reps for all + 25 Jax
Rnd 2
5 reps for all + 25 Jax
Rnd 3
7 reps for all + 25 Jax
Rnd 4
10 reps for all + 25 Jax
Rnd 5
5 reps for all + 100 Jax
Awesome Workout
Saturday, May 22, 2010
Another Saturday workout from earlier this month
It was Rainy out so we stayed indoors
Thats the nice thing about have a 2 level
facility to train in
Javorek Style with a 7 ft olympic bar loaded from 55lbs to 95 lbs
Round 1
8 reps of
Clean and Press
Squat
Bent Over Row
Shrug
Burpee
Round 2
10 reps of
Clean and Press
Squat
Bent Over Row
Shrug
Burpee
Round 3
12 reps of
Clean and Press
Squat
Bent Over Row
Shrug
Burpee
Then
Box step with Barbell Press - 60 secs
Rest 60 secs
Box Step Barbell Press - 90 secs
Push Ups - 90 secs
Rest 90 Secs
Box Step Barbell Press - 120 Secs
Push Up - 120 secs
BDW Squats - 120 secs
This was a great workout using the 7ft Barbell
Very different and Challenging
Thats the nice thing about have a 2 level
facility to train in
Javorek Style with a 7 ft olympic bar loaded from 55lbs to 95 lbs
Round 1
8 reps of
Clean and Press
Squat
Bent Over Row
Shrug
Burpee
Round 2
10 reps of
Clean and Press
Squat
Bent Over Row
Shrug
Burpee
Round 3
12 reps of
Clean and Press
Squat
Bent Over Row
Shrug
Burpee
Then
Box step with Barbell Press - 60 secs
Rest 60 secs
Box Step Barbell Press - 90 secs
Push Ups - 90 secs
Rest 90 Secs
Box Step Barbell Press - 120 Secs
Push Up - 120 secs
BDW Squats - 120 secs
This was a great workout using the 7ft Barbell
Very different and Challenging
Dirty Saturday Long weekend workout
Phase 1
3 Rounds of
50 Squats
400 meter round
no rest between rounds
Then
3 Rounds
Prowler Drag 135 lbs - 100 feet
Prowler Push 135 lbs - 100 feet
(basically turning around and pushing the prowler back)
while one trainee was doing that the other stations were
Sandbag Shouldering #20 -#40 lbs
Mountain Climbers
Jumping Jax
Everone rotated through the exercises
until everyone had done the prowler
Then 2 minute rest
3 Rounds of
50 Squats
400 meter round
no rest between rounds
Then
3 Rounds
Prowler Drag 135 lbs - 100 feet
Prowler Push 135 lbs - 100 feet
(basically turning around and pushing the prowler back)
while one trainee was doing that the other stations were
Sandbag Shouldering #20 -#40 lbs
Mountain Climbers
Jumping Jax
Everone rotated through the exercises
until everyone had done the prowler
Then 2 minute rest
Tuesday Workout Round after Round after Round
Big Cardio workout
round 1
Clean and Press #40 bag - 30 secs
Burpees - 30 secs
Rest 30 secs
Round 2
Clean and Press #40 bag - 30 secs
Burpees - 30 secs
Jax - 30 secs
Push ups - 30 secs
Rest 60 secs
Round 3
Clean and Press #40 bag - 30 secs
Burpees - 30 secs
Jax - 30 secs
Push ups - 30 secs
Squats - 30 secs
Mountain Climbers - 30 secs
Round 4 , 5 , 6
3 minutes of jumping jax with 10 reps
of the following thrown in randomly
Clean and Press #40 bag
Burpees -
Jax -
Push ups -
Squats -
Mountain Climbers -
Rest 120 secs between rounds
round 1
Clean and Press #40 bag - 30 secs
Burpees - 30 secs
Rest 30 secs
Round 2
Clean and Press #40 bag - 30 secs
Burpees - 30 secs
Jax - 30 secs
Push ups - 30 secs
Rest 60 secs
Round 3
Clean and Press #40 bag - 30 secs
Burpees - 30 secs
Jax - 30 secs
Push ups - 30 secs
Squats - 30 secs
Mountain Climbers - 30 secs
Round 4 , 5 , 6
3 minutes of jumping jax with 10 reps
of the following thrown in randomly
Clean and Press #40 bag
Burpees -
Jax -
Push ups -
Squats -
Mountain Climbers -
Rest 120 secs between rounds
Saturday Workout Run Boy Run
25 push ups
25 horizontal rows
400 meter run with #20 -#40 bag
25 push ups
25 Horizontal rows
150 meter sprint with #20 -#40 bag
25 push ups
25 Horizontal rows
150 meter sprint with #20 -#40 bag with bag held over head
25 horizontal rows
400 meter run with #20 -#40 bag
25 push ups
25 Horizontal rows
150 meter sprint with #20 -#40 bag
25 push ups
25 Horizontal rows
150 meter sprint with #20 -#40 bag with bag held over head
May 1st Workout Prowler and such
We set up 4 stations
Eceryone had to work their station until the person
on the prowler was done there double run.
Then everyone would rotateto the next station.
Once every one had gone there was a 60 second rest
Prowler - 95 lbs
Battle ropes
Swings - 35 lbs
Squat with 20 lb bag
Rest 60 seconds
5 cycles
Eceryone had to work their station until the person
on the prowler was done there double run.
Then everyone would rotateto the next station.
Once every one had gone there was a 60 second rest
Prowler - 95 lbs
Battle ropes
Swings - 35 lbs
Squat with 20 lb bag
Rest 60 seconds
5 cycles
Thursday, April 29, 2010
Thursday Night 8 pm
2 Rounds
20 Decline Push Ups
20 Horizontal Row
30 Swings
40 Sit Ups
40 Burpees
Then
100 of the following
Ball Slams
Jax
Battle Ropes
20 Decline Push Ups
20 Horizontal Row
30 Swings
40 Sit Ups
40 Burpees
Then
100 of the following
Ball Slams
Jax
Battle Ropes
Thursday Nite 7 pm
For Time
30 Decline Pushups
40 Horizontal Rows
50 Kettlebell Swings
60 Sit Ups
70 Burpees
Best Time Nick 12:01
Then work backdown from
60 Sit Ups
50 Kettlebell Swings
40 Horizontal Rows
30 Decline Push Ups
30 Decline Pushups
40 Horizontal Rows
50 Kettlebell Swings
60 Sit Ups
70 Burpees
Best Time Nick 12:01
Then work backdown from
60 Sit Ups
50 Kettlebell Swings
40 Horizontal Rows
30 Decline Push Ups
Wednesday, April 21, 2010
Tuesday Night 8 pm
"PT"
3 Cycles
Push Up X 12
Squats X 12
Box Steps - 60 secs
Repeat 2X
Rest 60 seconds
Repeat
3 Cycles
#20 Sand Bag Shot Putt - 30 secs
#20 Swings - 30 secs
Rest 60 secs
Repeat
2 Rounds
Ball Slams - 25 reps
Rest 60 secs
3 Cycles
Push Up X 12
Squats X 12
Box Steps - 60 secs
Repeat 2X
Rest 60 seconds
Repeat
3 Cycles
#20 Sand Bag Shot Putt - 30 secs
#20 Swings - 30 secs
Rest 60 secs
Repeat
2 Rounds
Ball Slams - 25 reps
Rest 60 secs
Tuesday
Nice Weather outside
Time to get some running in.
5 Rounds
Squat Thrusters #20 -#45 lbs - 20 reps
Push UPs - 20 Reps
Run - 400 meters
Time to get some running in.
5 Rounds
Squat Thrusters #20 -#45 lbs - 20 reps
Push UPs - 20 Reps
Run - 400 meters
Wednesday, April 14, 2010
Tuesday 8 pm
10 Rounds
Squats 20 reps
One Arm Press 10/side
Swings 15 reps
It was just going to be Gideon so I joined in.
Gideon got his 10 rounds in 28:20
I went right to 30:00 and barely got 8 rounds in.
The cardio was tough but my lower back was so
jacked I could barely move.
I feel like $11 bucks today !!
Tryiong to keep up to Gideon helped a lot!
Squats 20 reps
One Arm Press 10/side
Swings 15 reps
It was just going to be Gideon so I joined in.
Gideon got his 10 rounds in 28:20
I went right to 30:00 and barely got 8 rounds in.
The cardio was tough but my lower back was so
jacked I could barely move.
I feel like $11 bucks today !!
Tryiong to keep up to Gideon helped a lot!
Tuesday Night Crunch
7 pm Class
10 Rounds
Squats 20 reps
One arm Press 10/side
Swings 15 reps
Random Burpee sets of 5 thrown in at my discretion.
We had times from 26:45 to 27:07
They also did 12 random sets of Burpees with
2 of them being doubles (10 Reps)
10 Rounds
Squats 20 reps
One arm Press 10/side
Swings 15 reps
Random Burpee sets of 5 thrown in at my discretion.
We had times from 26:45 to 27:07
They also did 12 random sets of Burpees with
2 of them being doubles (10 Reps)
Thursday, April 8, 2010
Thursday Night Blitz
Squatilicious
Exercise Rnd#1 Rnd#2 Rnd#3
Squat 50 100 150
Burpees 25 20 10
Turkish Get ups 24 16 8
Rest 2 minutes
Deadlift 50 reps 1/2 body weight
Exercise Rnd#1 Rnd#2 Rnd#3
Squat 50 100 150
Burpees 25 20 10
Turkish Get ups 24 16 8
Rest 2 minutes
Deadlift 50 reps 1/2 body weight
Wednesday, April 7, 2010
Tuesday Night Training
April is Squat Month!!
Tabata
Squats
Push Ups
Zercher Squats
Jax
Rest 2 Minutes
Zercher Squats
Lunges
Burpees
Battle Ropes
Yes we have a new toy the "Battling Ropes"
a whole lotta fun and misery all rolled into one!!
Check it here
Tabata
Squats
Push Ups
Zercher Squats
Jax
Rest 2 Minutes
Zercher Squats
Lunges
Burpees
Battle Ropes
Yes we have a new toy the "Battling Ropes"
a whole lotta fun and misery all rolled into one!!
Check it here
Tuesday, March 30, 2010
Tuesday Night 8 pm Class
Our 8 pm Class was just as kick ass
2 Rounds - 60 secs per Exercise
Rnd#1
Push Up On Med Ball
Box Steps
Squats
Box Steps
Push Up with Bands
Box Steps
Ball Slams
Box Steps
Push Ups w Chains
Box Steps
Rest 90 seconds
Rnd#2
Push Up On Med Ball
Stairway Carry w Gas Cans
Squats
Stairway Carry w Gas Cans
Push Up with Bands
Stairway Carry w Gas Cans
Ball Slams
Stairway Carry w Gas Cans And Fire Hose
Push Ups w Chains
Stairway Carry w Gas Cans And Chains
Rest 90 seconds
Check Tom Out on the Stairway Carry
2 Rounds - 60 secs per Exercise
Rnd#1
Push Up On Med Ball
Box Steps
Squats
Box Steps
Push Up with Bands
Box Steps
Ball Slams
Box Steps
Push Ups w Chains
Box Steps
Rest 90 seconds
Rnd#2
Push Up On Med Ball
Stairway Carry w Gas Cans
Squats
Stairway Carry w Gas Cans
Push Up with Bands
Stairway Carry w Gas Cans
Ball Slams
Stairway Carry w Gas Cans And Fire Hose
Push Ups w Chains
Stairway Carry w Gas Cans And Chains
Rest 90 seconds
Check Tom Out on the Stairway Carry
Tuesday Night Workout
7 pm
We finished Push Up Month with a bang on this workout
3 Rounds - 45 seconds per exercise
Rnd#1
Push Up On Med Ball
Jax
Squats
Jax
Push Up with Bands
Jax
Lunges
Jax
Push Ups w Chains
Jax
Rest 90 seconds
Rnd#2
Push Up On Med Ball
Burpees
Squats
Burpees
Push Up with Bands
Burpees
Lunges
Burpees
Push Ups w Chains
Burpees
Rest 90 seconds
Rnd#3
Push Up On Med Ball
Squats
Squats
Squats
Push Up with Bands
Squats
Lunges
Squats
Push Ups w Chains
Squats
Rest 90 seconds
What a Messed up Workout !!!
We finished Push Up Month with a bang on this workout
3 Rounds - 45 seconds per exercise
Rnd#1
Push Up On Med Ball
Jax
Squats
Jax
Push Up with Bands
Jax
Lunges
Jax
Push Ups w Chains
Jax
Rest 90 seconds
Rnd#2
Push Up On Med Ball
Burpees
Squats
Burpees
Push Up with Bands
Burpees
Lunges
Burpees
Push Ups w Chains
Burpees
Rest 90 seconds
Rnd#3
Push Up On Med Ball
Squats
Squats
Squats
Push Up with Bands
Squats
Lunges
Squats
Push Ups w Chains
Squats
Rest 90 seconds
What a Messed up Workout !!!
Monday, March 29, 2010
Saturday March 27th
Mad Mike in the House
Mad Mike Ran the show on Saturday and hit
the group up with this great workout
3 Rounds:
1 min Kettlebell Swing
1 min Push Press
1 min Burpees
1 min Renegade Rows
1 min Horizontal Row
1 min Ball Slam
1 min Rest
Each Rep Completed was a Point.
We saw scores from 300 to the mid 400's !!
Great Job
Mad Mike Ran the show on Saturday and hit
the group up with this great workout
3 Rounds:
1 min Kettlebell Swing
1 min Push Press
1 min Burpees
1 min Renegade Rows
1 min Horizontal Row
1 min Ball Slam
1 min Rest
Each Rep Completed was a Point.
We saw scores from 300 to the mid 400's !!
Great Job
Thursday, March 25, 2010
Thursday Power Night
Conditioning Section
Push Ups - 50
Turkish Get Ups - 50 (25 per side)
Zercher Squats - 50
Strength Section
Max Bench
1,1,1,1,1,1
60% of Max Bench
3 sets of 3
Finisher
Push Ups - 50
Burpess - 30
Post Results under Comments
Push Ups - 50
Turkish Get Ups - 50 (25 per side)
Zercher Squats - 50
Strength Section
Max Bench
1,1,1,1,1,1
60% of Max Bench
3 sets of 3
Finisher
Push Ups - 50
Burpess - 30
Post Results under Comments
Tuesday, March 23, 2010
Tuesday Night Beginner/Nubie Class
Endurance Workout
Get as far as you can in 30 minutes
30 reps of each of the following
Squats
Push Ups
Lunges
Push Press
Weighted Box Steps
Push Ups
Squats
Swings
Burpees
Push Ups
Horizontal Rows
Ball Slams
Jax
Squats
Jax
Ball Slams
480 reps
Get as far as you can in 30 minutes
30 reps of each of the following
Squats
Push Ups
Lunges
Push Press
Weighted Box Steps
Push Ups
Squats
Swings
Burpees
Push Ups
Horizontal Rows
Ball Slams
Jax
Squats
Jax
Ball Slams
480 reps
Tuesday Night Grinder
7 PM Class
Endurance Workout
Get as far as you can in 30 minutes
50 reps of each of the following
Squats
Push Ups
Lunges
Push Press
Weighted Box Steps
Push Ups
Squats
Swings
Burpees
Push Ups
Horizontal Rows
Ball Slams
Jax
Awesome workout
Post how far you get to comments !!
If you can finish it all in less than 30 minutes work your
way back up until time runs out!!
Endurance Workout
Get as far as you can in 30 minutes
50 reps of each of the following
Squats
Push Ups
Lunges
Push Press
Weighted Box Steps
Push Ups
Squats
Swings
Burpees
Push Ups
Horizontal Rows
Ball Slams
Jax
Awesome workout
Post how far you get to comments !!
If you can finish it all in less than 30 minutes work your
way back up until time runs out!!
Thursday Night Strength
Warm up
Burpees - 30
Squats - 45
Push Ups - 50
Strength Component
Clean and Press
Max Singles for 3 sets
Volume 3 Reps for 3 Sets
Finisher
Push Ups 50
Post Maxes to Comments
Burpees - 30
Squats - 45
Push Ups - 50
Strength Component
Clean and Press
Max Singles for 3 sets
Volume 3 Reps for 3 Sets
Finisher
Push Ups 50
Post Maxes to Comments
Tuesday Beginner Class
2 Rounds
Squat Thrusters - 10
Push Ups - 5
Squat Thrusters - 15
Push Ups - 10
Squat Thrusters - 20
Push Ups - 15
3 Rounds
Ball Slams X 15
Squat Thrusters - 10
Push Ups - 5
Squat Thrusters - 15
Push Ups - 10
Squat Thrusters - 20
Push Ups - 15
3 Rounds
Ball Slams X 15
Tuesday Training
4 rounds
High Cleans - 5 reps
Deadlifts - 10 reps
Shrugs - 20 reps
Push Ups - 40 reps
Swings -50 reps
Using a Barbell for the first 3 exercises
High Cleans - 5 reps
Deadlifts - 10 reps
Shrugs - 20 reps
Push Ups - 40 reps
Swings -50 reps
Using a Barbell for the first 3 exercises
Top of the Minute
At the beginning of each minute perform the reps perscribed
Lunges
reps
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
etc
Continue until you can't get the number of reps done
within the minute you started the set.
Clean and Press #20 sandbag
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
Post results under comments
Lunges
reps
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
etc
Continue until you can't get the number of reps done
within the minute you started the set.
Clean and Press #20 sandbag
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
Post results under comments
Another Workout
Saturday 10 am
10 Rounds
30 secs per
Push Ups
Horizontal Rows
Crunches/Sit ups
Rest
Final Kick
BDW Squats - 90 secs
Push Ups - 90 secs
10 Rounds
30 secs per
Push Ups
Horizontal Rows
Crunches/Sit ups
Rest
Final Kick
BDW Squats - 90 secs
Push Ups - 90 secs
March Madness
I have been way behind on my Blogging so I will write up a bunch of the Hostyle Classes we have been doing lately.
Saturday 9 am
Push It!
10 rounds
Push ups X 20
Squats X 10
Burpess X 5
3 Rounds
400 meter Run
15 Chins / Horizontal Rows
Final Kick at the can
Push Ups X 50
Saturday 9 am
Push It!
10 rounds
Push ups X 20
Squats X 10
Burpess X 5
3 Rounds
400 meter Run
15 Chins / Horizontal Rows
Final Kick at the can
Push Ups X 50
Thursday, February 25, 2010
Words of Wisdom
If You read this Blog you know about Peter Hamilton
He's lost over 110 lbs now with us.
Here a great little glimpse into the trials and tribulations
of being over 400 lbs.
Read on.
“Little Chairs”
Well I weigh 330 lb’s.
First thought in your mind is probably…wow you let yourself go.
Let me tell you how I arrived at this weight.
So let’s rewind the clock back to just over 1 year ago. The date
is December 1st 2008. I weigh 440 lb’s. I am diabetic, I am
hypertensive to the point of needing 4 pills a day to try and keep
my blood pressure in check. I am miserable, I can barely walk the
half block to and from my parked car and I am in constant pain.
I decided then and there that I had to do something. I have 2 young
children and a wife that needed me to last beyond the year or 2 that
I had left, if I was lucky.
I went and visited my friend Curd Hos and asked him to help me.
He welcomed me with open arms and so began my life changing journey.
When I arrived it was an uphill climb to say the least. I needed to
work on my diet and my movement.
I wanted to explain to you about some of the challenges I endured
being 440 lb’s. I can’t fully explain what is like being the way I was
to someone that has never had a weight issue, but maybe I can shed
some light with some things that a heavy person can relate to…
I had to call ahead to restaurants to ask if the seats had arms or not…
Little chairs were the enemy. I usually stayed away from strange social
places anyhow, since the embarrassment of arriving and finding
little chairs was a scary prospect. I didn’t go to the movies or sporting events,
I couldn’t fit! When going to the mall I had to sit at each bench to catch my breath.
I had to cope with the snickers and comments from little kids and older.
I could hear them all. I ignored it. I could not sit on the ground, if I did;
I would have needed help to get up. This was another scary thought…
What if I slipped on ice??? Clothes were expensive and embarrassing to buy…
“Do you have that is a size 6X?”
I hope you get the picture. It was terrible…
Let’s fast forward to now… February 2010.
Well I have been eating smart for over a year now and working out religiously
with Curd and the Hos-tyle conditioning group.
I have lost 110 lb’s and feel great to say the least.
Let’s take a look at the differences in my life today…
I am no longer diabetic. I take 1 pill for hypertension. My blood work
came back 100% healthy.
I am doing full intermediate/advanced boot camps and cross fit training
3 times a week.
I am doing power lifting training once a week.
Can I get off the ground now??? Well I can get up off the ground like
lightning. I can do 100 push ups, I can do 100 crunches, I can do 100 leg lifts,
I can do 100 band presses, and that’s just in 1 workout!!!
Do I stray away from the malls now? Well actually I could run through them
now if I chose too. I being my mother to them and she shops for hours…
No issues for me, I don’t remember how those benches felt.
Do I call for chair sizes now? Absolutely not! I have been to lots of movies,
comfortably I might add. I went to a rock concert in one of those little seats,
and was comfortable!
So I am alive and feeling great. I am stronger than I have felt in my life.
When people ask me to help them move or do manual labour, I am the
first one there!
So let me ask you one question??? When I tell you I weigh 330lb’s, do you
still think, boy he let himself go??
Peter Hamitlon
How can you not be inspired by this guy!!!!
He's lost over 110 lbs now with us.
Here a great little glimpse into the trials and tribulations
of being over 400 lbs.
Read on.
“Little Chairs”
Well I weigh 330 lb’s.
First thought in your mind is probably…wow you let yourself go.
Let me tell you how I arrived at this weight.
So let’s rewind the clock back to just over 1 year ago. The date
is December 1st 2008. I weigh 440 lb’s. I am diabetic, I am
hypertensive to the point of needing 4 pills a day to try and keep
my blood pressure in check. I am miserable, I can barely walk the
half block to and from my parked car and I am in constant pain.
I decided then and there that I had to do something. I have 2 young
children and a wife that needed me to last beyond the year or 2 that
I had left, if I was lucky.
I went and visited my friend Curd Hos and asked him to help me.
He welcomed me with open arms and so began my life changing journey.
When I arrived it was an uphill climb to say the least. I needed to
work on my diet and my movement.
I wanted to explain to you about some of the challenges I endured
being 440 lb’s. I can’t fully explain what is like being the way I was
to someone that has never had a weight issue, but maybe I can shed
some light with some things that a heavy person can relate to…
I had to call ahead to restaurants to ask if the seats had arms or not…
Little chairs were the enemy. I usually stayed away from strange social
places anyhow, since the embarrassment of arriving and finding
little chairs was a scary prospect. I didn’t go to the movies or sporting events,
I couldn’t fit! When going to the mall I had to sit at each bench to catch my breath.
I had to cope with the snickers and comments from little kids and older.
I could hear them all. I ignored it. I could not sit on the ground, if I did;
I would have needed help to get up. This was another scary thought…
What if I slipped on ice??? Clothes were expensive and embarrassing to buy…
“Do you have that is a size 6X?”
I hope you get the picture. It was terrible…
Let’s fast forward to now… February 2010.
Well I have been eating smart for over a year now and working out religiously
with Curd and the Hos-tyle conditioning group.
I have lost 110 lb’s and feel great to say the least.
Let’s take a look at the differences in my life today…
I am no longer diabetic. I take 1 pill for hypertension. My blood work
came back 100% healthy.
I am doing full intermediate/advanced boot camps and cross fit training
3 times a week.
I am doing power lifting training once a week.
Can I get off the ground now??? Well I can get up off the ground like
lightning. I can do 100 push ups, I can do 100 crunches, I can do 100 leg lifts,
I can do 100 band presses, and that’s just in 1 workout!!!
Do I stray away from the malls now? Well actually I could run through them
now if I chose too. I being my mother to them and she shops for hours…
No issues for me, I don’t remember how those benches felt.
Do I call for chair sizes now? Absolutely not! I have been to lots of movies,
comfortably I might add. I went to a rock concert in one of those little seats,
and was comfortable!
So I am alive and feeling great. I am stronger than I have felt in my life.
When people ask me to help them move or do manual labour, I am the
first one there!
So let me ask you one question??? When I tell you I weigh 330lb’s, do you
still think, boy he let himself go??
Peter Hamitlon
How can you not be inspired by this guy!!!!
Monday, February 22, 2010
New Blog on Incline Benching
I know many of you also do Free Weights
Head over to my powerlifting blog
www.benchfreak.blogspot.com for a great little tutorial on on what to
do on the Incline Barbell Press
see you in the Jungle
Hostyle
Head over to my powerlifting blog
www.benchfreak.blogspot.com for a great little tutorial on on what to
do on the Incline Barbell Press
see you in the Jungle
Hostyle
Thursday, February 18, 2010
Protein Bar Recipe
If you have ever talked to me , been trained by me
or read ANY of my emails you know that I believe
Protein intake is the Most Important aspect of
Performance Nutrition!!
Here's a great little way to boost your Protein intake
and get your sweet tooth fix in too.
Ingredients
2/3 cup flax meal
2 scoops NeoGenixx Whey Fusion Protein
4 Tbsp Natural Peanut Butter
1/2 cup Water
Stevia, to taste (approx: 2tsp)
Blend ingredients together in a bowl until it becomes
a blob of dough. It will be somewhat sticky.
Place the sticky dough into a small casserole or baking
pan and smooth out into a flat level surface.
Then put in the refrigerator to cool or you can freeze them if you prefer.
Once cooled or frozen you can cut them up into bars.
Makes approximately (4) 2in x 4in bars.
Nutrition Data per bar:
Calories: 205
Protein: 18 gms
Carbs: 7 gms
Fat: 11 gms
If you would like a lower calorie bar and maybe less of
a peanut butter taste you can modify the ingredients
by using 2.5 scoops of NeoGenixx Whey Fusion Protein powder,
2 Tbsp natural peanut butter, 1/3 cup of water and 2tsp of Stevia.
This will lower the calories per bar by approximately
35 calories, 3 less grams of fat, 1 less gram of carbs
and 1 extra gram of protein.
This recipe is also rich not only in natural monounstaturated
fats that can help lower total cholesterol and LDL (bad) cholesterol
,plus raise HDL (good) cholesterol, but rich in Omega 3 fats
because of the flax meal and Omega 3 fats that flax meal provides.
You will consume about 2.5 gms of Omega 3 fats per bar.
Work Hard - Eat Lots of Protein - Become the Dominant Animal in The Pack!!
or read ANY of my emails you know that I believe
Protein intake is the Most Important aspect of
Performance Nutrition!!
Here's a great little way to boost your Protein intake
and get your sweet tooth fix in too.
Ingredients
2/3 cup flax meal
2 scoops NeoGenixx Whey Fusion Protein
4 Tbsp Natural Peanut Butter
1/2 cup Water
Stevia, to taste (approx: 2tsp)
Blend ingredients together in a bowl until it becomes
a blob of dough. It will be somewhat sticky.
Place the sticky dough into a small casserole or baking
pan and smooth out into a flat level surface.
Then put in the refrigerator to cool or you can freeze them if you prefer.
Once cooled or frozen you can cut them up into bars.
Makes approximately (4) 2in x 4in bars.
Nutrition Data per bar:
Calories: 205
Protein: 18 gms
Carbs: 7 gms
Fat: 11 gms
If you would like a lower calorie bar and maybe less of
a peanut butter taste you can modify the ingredients
by using 2.5 scoops of NeoGenixx Whey Fusion Protein powder,
2 Tbsp natural peanut butter, 1/3 cup of water and 2tsp of Stevia.
This will lower the calories per bar by approximately
35 calories, 3 less grams of fat, 1 less gram of carbs
and 1 extra gram of protein.
This recipe is also rich not only in natural monounstaturated
fats that can help lower total cholesterol and LDL (bad) cholesterol
,plus raise HDL (good) cholesterol, but rich in Omega 3 fats
because of the flax meal and Omega 3 fats that flax meal provides.
You will consume about 2.5 gms of Omega 3 fats per bar.
Work Hard - Eat Lots of Protein - Become the Dominant Animal in The Pack!!
Wednesday, February 17, 2010
Tuesday Night Beginner Level 8 pm
"PT"
2 rounds of
Turkish Get up 2
Push Up 5
Squats 10
Push Up 5
Turkish Get up 2
Rest 60 Seconds
Do 3 - 5 Cycles
2 Rounds of
Stiff Leg Deadlifts 20
Ball Slams 15
Rest 60 seconds
Do 3 - 5 Cycles
2 rounds of
Turkish Get up 2
Push Up 5
Squats 10
Push Up 5
Turkish Get up 2
Rest 60 Seconds
Do 3 - 5 Cycles
2 Rounds of
Stiff Leg Deadlifts 20
Ball Slams 15
Rest 60 seconds
Do 3 - 5 Cycles
Tuesday Night 7 Pm Workout
Circling The bowl
Lunges 100
Sit Ups 90
Jumping Jax 80
Squats 70
Push Ups 60
Swings 50
Deadlifts 40
Push Press 30
Box Jumps 20
Burpess 10
We had times ranging from 22 - 25 minutes
Lunges 100
Sit Ups 90
Jumping Jax 80
Squats 70
Push Ups 60
Swings 50
Deadlifts 40
Push Press 30
Box Jumps 20
Burpess 10
We had times ranging from 22 - 25 minutes
Saturday, February 13, 2010
Saturday 10 am Workout
Douche Bag II
3 Rounds
Stairwell Carry
Zercher Squats
Band Push Ups
Barbell Push Press
Sit Ups
Jumping Jax
60 seconds rest
2 nd round we double 2 stations
3 rd Round everyone started with 3 minutes of Jumping Jax
Awesome Workout
Everyone put out a Warrior Style Effort!!
3 Rounds
Stairwell Carry
Zercher Squats
Band Push Ups
Barbell Push Press
Sit Ups
Jumping Jax
60 seconds rest
2 nd round we double 2 stations
3 rd Round everyone started with 3 minutes of Jumping Jax
Awesome Workout
Everyone put out a Warrior Style Effort!!
Saturday 9
DOUCHE BAG
60 Second Stations
Stair well Carry use items from 20lbs to 80 lbs
Zercher Squats 20lbs - 40 lbs
Band Push UPs
Barbell Push Press 25 - 65 lbs
Sit ups
60 Seconds Rest
On the 4th Round we double 3 stations to 2 minutes
What a Workout!!
60 Second Stations
Stair well Carry use items from 20lbs to 80 lbs
Zercher Squats 20lbs - 40 lbs
Band Push UPs
Barbell Push Press 25 - 65 lbs
Sit ups
60 Seconds Rest
On the 4th Round we double 3 stations to 2 minutes
What a Workout!!
Thursday 8 PM Beginner Newbie
New Car Smell
15-9-6
3 Rounds
Plank Rows
Clean and Press
Squats
Good Mornings
Rest 60 seconds between Rounds
3 Rounds
Knee Raise 20
Pelvic Lift 25
Rest 60 seconds
15-9-6
3 Rounds
Plank Rows
Clean and Press
Squats
Good Mornings
Rest 60 seconds between Rounds
3 Rounds
Knee Raise 20
Pelvic Lift 25
Rest 60 seconds
Thursday Night 7 pm Class
30-25-20-15-10-5
4 Rounds
Sit Ups
Clean and Press
Zercher Squats
Push UPs
Deadlifts 1-1-1-1-1-1
Joanne 215 lbs
Matt 225 lbs
Deacon 315
Brian 325
Congrats every one hit a new PR on the deadlift!!
4 Rounds
Sit Ups
Clean and Press
Zercher Squats
Push UPs
Deadlifts 1-1-1-1-1-1
Joanne 215 lbs
Matt 225 lbs
Deacon 315
Brian 325
Congrats every one hit a new PR on the deadlift!!
Wednesday, February 10, 2010
Tuesday Night 8 pm Beginner / Newbie Class
This week we saw 2 new faces join us at
Hostyle Conditioning
Diane
Mitch
Welcome aboard you guys!!
Workout "PT" Style
Cycle of
Push Ups X 8
Lunges X 10
Box Steps X 20
Repeat 2 Times then
60 secs Rest
Do as many Cycles as possible in 20 minutes
3 Cycles of
Knee Raise X 20
Pelvic Raise X 20
Repeat 2 times
60 secs Rest
Good Job first Timers!!
Hostyle Conditioning
Diane
Mitch
Welcome aboard you guys!!
Workout "PT" Style
Cycle of
Push Ups X 8
Lunges X 10
Box Steps X 20
Repeat 2 Times then
60 secs Rest
Do as many Cycles as possible in 20 minutes
3 Cycles of
Knee Raise X 20
Pelvic Raise X 20
Repeat 2 times
60 secs Rest
Good Job first Timers!!
Tuesday Night Workout 7 pm
Arm a Geddon
4 rounds of
Push Ups X 10
Burpess X 15
Clean and Press X 20
Push Press X 30
Box Steps X 50
Post your time under Comments
4 rounds of
Push Ups X 10
Burpess X 15
Clean and Press X 20
Push Press X 30
Box Steps X 50
Post your time under Comments
The Weekend Struggle
Many of us work hard during the week to exercise and eat
right but then we run into the weekends.
The weekends can definitely derail the best of us at times.
Especially when we are just starting on the new path to exerise
and better eating it's even harder.
Old friends, old habits and work against us at first.
Here is a great article written by Lianna whose lost
over 30 lbs and has been hitting the Hostyle Conditioing for
a year now.
They say that the little things we do go unnoticed then they
add up to the great things we do notice….I agree with them.
Most weekends for me are busy with my kids hockey games,
practices and general running around.
I have begun many weekends planning on eating well, sleeping well,
and taking good care of myself. That usually lasts five minutes after
everyone gets home from school and work when my focus shifts to
making everyone else happy.
Last weekend I decided to focus on sticking to my word of treating
myself better. I know, I know how many times have you heard
others say yes THIS is the time for me and nothing will distract me this time.
I am guilty of that many times over and even find myself saying
why would this weekend be any different?
Were the stars aligned in my favour?
Did my horoscope say that this weekend I need to focus on me and
everything would go well?
Did my family plan on a surprise trip out of town without me so that
I would have no distractions?
The weekend was so different from many others but in small ways
that I never noticed until reflecting back on what occurred.
The stars did not align in a special way to benefit me…although
looking upwards does have a calming effect on me.
My horoscope was full of vague suggestions and things to watch
out for, but that hot date they mentioned forgot my number or
did they mean the time I set aside for a hot meal of chicken and broccoli?
No family trip either…although they were out various times during
the day and even a sleepover at a friends house occurred.
I felt this weekend was a bust, I doubted everything I did .
Did I get enough sleep?….no
Did I exercise everyday ? No but I managed to fit in a treadmil
l workout for myself that was double my set plan.
Did I eat every two to three hours ? No but what I did eat was bang
on target, healthy and portioned correctly.
Did I focus on putting myself first ? No but I did manage to keep
reminding myself to do what I needed if only for five minutes.
It was not until my weigh in on Monday morning did I realize that
what I did on the weekend and the timing of all my little improvements
did make a difference.
I managed to lose a pound and gain three pounds of muscle…
That to me is hard to get my head around because I never did
anything extra special just little tweaks here and there…but what
a difference it has made to my thinking.
Everyday take the time to do that little something it will lead you
onto your path of greatness and well being.
right but then we run into the weekends.
The weekends can definitely derail the best of us at times.
Especially when we are just starting on the new path to exerise
and better eating it's even harder.
Old friends, old habits and work against us at first.
Here is a great article written by Lianna whose lost
over 30 lbs and has been hitting the Hostyle Conditioing for
a year now.
They say that the little things we do go unnoticed then they
add up to the great things we do notice….I agree with them.
Most weekends for me are busy with my kids hockey games,
practices and general running around.
I have begun many weekends planning on eating well, sleeping well,
and taking good care of myself. That usually lasts five minutes after
everyone gets home from school and work when my focus shifts to
making everyone else happy.
Last weekend I decided to focus on sticking to my word of treating
myself better. I know, I know how many times have you heard
others say yes THIS is the time for me and nothing will distract me this time.
I am guilty of that many times over and even find myself saying
why would this weekend be any different?
Were the stars aligned in my favour?
Did my horoscope say that this weekend I need to focus on me and
everything would go well?
Did my family plan on a surprise trip out of town without me so that
I would have no distractions?
The weekend was so different from many others but in small ways
that I never noticed until reflecting back on what occurred.
The stars did not align in a special way to benefit me…although
looking upwards does have a calming effect on me.
My horoscope was full of vague suggestions and things to watch
out for, but that hot date they mentioned forgot my number or
did they mean the time I set aside for a hot meal of chicken and broccoli?
No family trip either…although they were out various times during
the day and even a sleepover at a friends house occurred.
I felt this weekend was a bust, I doubted everything I did .
Did I get enough sleep?….no
Did I exercise everyday ? No but I managed to fit in a treadmil
l workout for myself that was double my set plan.
Did I eat every two to three hours ? No but what I did eat was bang
on target, healthy and portioned correctly.
Did I focus on putting myself first ? No but I did manage to keep
reminding myself to do what I needed if only for five minutes.
It was not until my weigh in on Monday morning did I realize that
what I did on the weekend and the timing of all my little improvements
did make a difference.
I managed to lose a pound and gain three pounds of muscle…
That to me is hard to get my head around because I never did
anything extra special just little tweaks here and there…but what
a difference it has made to my thinking.
Everyday take the time to do that little something it will lead you
onto your path of greatness and well being.
Sunday, February 7, 2010
Saturday Workout 9 am Class
We now are running a 9 am class
Leg Fest
All Exercises 30 reps
squats
push ups
Lunges
Planks - 30 secs
Squats with weight over head
Lunges
Lunges with weight over head
Knee Kicks
Lunges with Weight over head
Squats with weight over head
Squat Thrusters - 100 reps
Push Ups 100 reps
Leg Fest
All Exercises 30 reps
squats
push ups
Lunges
Planks - 30 secs
Squats with weight over head
Lunges
Lunges with weight over head
Knee Kicks
Lunges with Weight over head
Squats with weight over head
Squat Thrusters - 100 reps
Push Ups 100 reps
Thursday, February 4, 2010
Thursday Night Workout
Row Row Row Your Boat
5 rounds
500 meter Row
push ups 25
Squat 25
Ball Slams 25
for time
we had some great efforts here
Times ranged from 29:50 - 30:40
great workout!!
Post your time under comments
5 rounds
500 meter Row
push ups 25
Squat 25
Ball Slams 25
for time
we had some great efforts here
Times ranged from 29:50 - 30:40
great workout!!
Post your time under comments
Hostyle Athelete Gains 6 lbs 12 ozs in ONE DAY!!
Thats right.
Craig Gideon pulled off a miracle today by gaining an Incredible 6 lbs 12 ozs.
Baby Ava was born just before noon today weighing just under the 7 lb mark.
Congrats Craig and Sarah, thats the kind of weight gain we like to see!!
Craig didnt make in for his workout tonite, luckily I give eveybody one chance!!!
Craig Gideon pulled off a miracle today by gaining an Incredible 6 lbs 12 ozs.
Baby Ava was born just before noon today weighing just under the 7 lb mark.
Congrats Craig and Sarah, thats the kind of weight gain we like to see!!
Craig didnt make in for his workout tonite, luckily I give eveybody one chance!!!
Wednesday, February 3, 2010
Things are getting Out of Hand Here
It's True!!
Hostyle Conditioning is getting quite busy
Our saturday Class is Getting too big!!
So as of this Saturday there will be 2 morning classes
9:00 am and 10:00
So now you have 2 chances at a Kick ass Workout!!!!
Hostyle Conditioning is getting quite busy
Our saturday Class is Getting too big!!
So as of this Saturday there will be 2 morning classes
9:00 am and 10:00
So now you have 2 chances at a Kick ass Workout!!!!
Tuesday, February 2, 2010
Beginner Class - Welcome to the Jungle
PT
Squats 10
Push Ups 10
Box Steps 60 secs
Repeat Twice
60 secs Rest
3 Rounds
Ball Slams 10
Knee Raise 10
60 secs Rest
Repeat
2 Cycles
Welcome Andrew and Phil to the Hostyle Conditioning Jungle
Squats 10
Push Ups 10
Box Steps 60 secs
Repeat Twice
60 secs Rest
3 Rounds
Ball Slams 10
Knee Raise 10
60 secs Rest
Repeat
2 Cycles
Welcome Andrew and Phil to the Hostyle Conditioning Jungle
Tuesday Night Blitz
7 pm Class
To The End
Burpees 25
Push Ups 50
Squats 75
Sit Ups 100
Squats 75
Push Ups 50
Burpees 25
For Time
Joanne 17:40
Brian 19;30
Robin 17:20
Then Sand Bag Stair Carries for 6 minutes
To Finish
Ball slams 50
Crazy Workout!!
To The End
Burpees 25
Push Ups 50
Squats 75
Sit Ups 100
Squats 75
Push Ups 50
Burpees 25
For Time
Joanne 17:40
Brian 19;30
Robin 17:20
Then Sand Bag Stair Carries for 6 minutes
To Finish
Ball slams 50
Crazy Workout!!
Thursday, January 28, 2010
Mouse uses Hostyle Conditioning for Survival
Hostyle Conditioning is not just for humans anymore...
I have been secretly training this mouse as a way to demonstrate
just how powerful Hostyle Conditioning truly is....
I have been secretly training this mouse as a way to demonstrate
just how powerful Hostyle Conditioning truly is....
Hostyle Conditioning is Contagious
One of the best things about Hostyle Conditioning is the
mental toughness it builds in the athlete.
Typical monkeys working out in the gym think they are pushing
themselves with sets of 12 reps followed by 3 - 5 minutes of talking
or texting on the phones betweens sets.
mental toughness it builds in the athlete.
Typical monkeys working out in the gym think they are pushing
themselves with sets of 12 reps followed by 3 - 5 minutes of talking
or texting on the phones betweens sets.
Fastforward a year later and they are still doing the same crap getting no
results. In fact the only thing that is getting more powerful and faster is their
i-phones as they continue to do 3 - 5 minutes of talking or texting on their phone
between sets.
Once you begin to really train hard and effectively your mental toughness gets
better and better. After a month of Hostyle Conditioning you know how to push
your body, and you know when your workout needs to be kicked up a notch.
results. In fact the only thing that is getting more powerful and faster is their
i-phones as they continue to do 3 - 5 minutes of talking or texting on their phone
between sets.
Once you begin to really train hard and effectively your mental toughness gets
better and better. After a month of Hostyle Conditioning you know how to push
your body, and you know when your workout needs to be kicked up a notch.
Here's an excellent example from "Pizza Boy" Greg Gardiner.
Greg has been Hostyle Conditioning for almost 2 months now.
This is a note he sent to Peter Hamilton (the Dude who has lost more than
120 lbs with us now), About a workout he did this week on his own.
Hey Pete.
The last set I completed was 12 reps, I failed on the 13th set after rep 9 at 13:01.
I stopped after that and then realized that I had exercised no where near 30 minutes so I started up again with 4 sets of pushups with 45s rests, then I grabbed the bag and did a set of front arm raises to slightly above eye level.
From there, I moved on to do 2 more sets of shoulder presses with 30s rest. I did 10 reps on the first set and 5 on the second.
Have a good night Pete,
Greg
Have a good night Pete,
Greg
"YEAH BUDDY!!!!!"
Good Job Pizza Boy!!!
Wednesday, January 27, 2010
Tabata Tuesday's
Jan 26th 7 pm
Tabata's
Deadlifts
Push Ups
Squats
Horizntal Rows
Lunges
Ball Slams
500 M Row
Monday, January 25, 2010
Plank -a- palooza Saturday January 23rd 2010
This saturday we had a great crowd
13 people in all.
Plank -a-Palooza
Planks
Mystery Exercise
Planks
Mystery Exercise
Planks
Mystery Exercise
Planks
Etc.........
Planks and each exercise are 30 secs long
Mystery exercises varied from
Squats, push ups, lying knee raise, burpees, jumping jax, lunges, lying pelvic raise
In 30 minutes of working there was maybe 4 minutes of total rest.
The group rocked it!!!
Then we hit the rower for 500 m
13 people in all.
Plank -a-Palooza
Planks
Mystery Exercise
Planks
Mystery Exercise
Planks
Mystery Exercise
Planks
Etc.........
Planks and each exercise are 30 secs long
Mystery exercises varied from
Squats, push ups, lying knee raise, burpees, jumping jax, lunges, lying pelvic raise
In 30 minutes of working there was maybe 4 minutes of total rest.
The group rocked it!!!
Then we hit the rower for 500 m
Friday, January 22, 2010
Lianna Hits It Hard
Just finished a grteat workout with Lianna
I Train Lianna one - on - one 3 days a week in the morning.
She drives in from North Gower 3 mornings a week and is
always ready to work Hard
Today she did...
5 rounds of
Squats - 10 reps Burpees for 5 reps
She nailed all 5 rounds non stop in 3:13 !!
Then we did 10 mins of
Ball Slams - Knee Raises - Crab Crawls
After a 2 minute break it was onto deadlifts
she did 6 sets of 1 rep.
She finished her 6th set with a Personal record of 205 lbs
beating her own previous record by 70 lbs and she still had more
in the tank.
Awesome Feakin' Job Lianna.
It shows you how Hostyle Conditioning Athletes are
Tougher - Leaner - Stronger than any other monkey in the gym.
Remeber that next time you hear someone bitching in the gym about how
hard 45 minutes on the elliptical is.
Or when you see some lazy Ass doubled parked in front of a store
blocking traffic, because he or she is too freaking weak too walk 150
more feet to shop.
In Fact when you see that shit hapening you drive to the farthest
part of the parking lot and walk from there and you grin at the lazy jerk
as you walk by.
I Train Lianna one - on - one 3 days a week in the morning.
She drives in from North Gower 3 mornings a week and is
always ready to work Hard
Today she did...
5 rounds of
Squats - 10 reps Burpees for 5 reps
She nailed all 5 rounds non stop in 3:13 !!
Then we did 10 mins of
Ball Slams - Knee Raises - Crab Crawls
After a 2 minute break it was onto deadlifts
she did 6 sets of 1 rep.
She finished her 6th set with a Personal record of 205 lbs
beating her own previous record by 70 lbs and she still had more
in the tank.
Awesome Feakin' Job Lianna.
It shows you how Hostyle Conditioning Athletes are
Tougher - Leaner - Stronger than any other monkey in the gym.
Remeber that next time you hear someone bitching in the gym about how
hard 45 minutes on the elliptical is.
Or when you see some lazy Ass doubled parked in front of a store
blocking traffic, because he or she is too freaking weak too walk 150
more feet to shop.
In Fact when you see that shit hapening you drive to the farthest
part of the parking lot and walk from there and you grin at the lazy jerk
as you walk by.
Thursday Nite Fun
We had not done this style in a while
Burpees for 10 Hang Clean and Press for 1 rep
10 - 1
10 - 2
10 - 3
10 - 4
10 - 5
10 - 6
10 - 7
10 - 8
10 - 9
10 - 10
2 minutes rest
Ball Slams X 10
Lying Knee Raise X 25
Crab Crawl X 2 laps of room
Repeat
Then 60 secs rest
Do 2 - 4 cycles until 30 minutes runs out
Burpees for 10 Hang Clean and Press for 1 rep
10 - 1
10 - 2
10 - 3
10 - 4
10 - 5
10 - 6
10 - 7
10 - 8
10 - 9
10 - 10
2 minutes rest
Ball Slams X 10
Lying Knee Raise X 25
Crab Crawl X 2 laps of room
Repeat
Then 60 secs rest
Do 2 - 4 cycles until 30 minutes runs out
Tuesday Ass Kicker
5 rounds
16 Sand Bags Squats
25 Swings
40 Push Ups
25 Swings
16 Sand Bag Squats
This was one bad ass Workout!!
Congrats to Joanne who got it done in Under 30 minutes!!
Awesome Effort by all how attacked it with Courage and Fortitude.
I went for and only got 2 1/2 rounds down it kicked my cardio ass!!
16 Sand Bags Squats
25 Swings
40 Push Ups
25 Swings
16 Sand Bag Squats
This was one bad ass Workout!!
Congrats to Joanne who got it done in Under 30 minutes!!
Awesome Effort by all how attacked it with Courage and Fortitude.
I went for and only got 2 1/2 rounds down it kicked my cardio ass!!
Saturday, January 16, 2010
Saturday January 16
Stations
Good Morning with 20 - 60 lb bag
Alternate Hand Push Ups
Ball Slams
Planks
Sand Bag Shouldering 40 - 80 lb bag
30 seconds per exercise
we double tripled, Quaded and even Quintified some stations
( Quintified is the new Hostyle Conditioining Term for 5 Times on a Station)
Great Workout
500 M Rows
Good Morning with 20 - 60 lb bag
Alternate Hand Push Ups
Ball Slams
Planks
Sand Bag Shouldering 40 - 80 lb bag
30 seconds per exercise
we double tripled, Quaded and even Quintified some stations
( Quintified is the new Hostyle Conditioining Term for 5 Times on a Station)
Great Workout
500 M Rows
Thursday Workout
1st Half
Squats - 75
Push Ups - 75
Knee Raise - 75
Ball Slams - 75
2nd Half
Power Clean /Squat
5 -6 sets of 2 - 6 reps
working on technique and Conditioing
500 M Row
Wednesday, January 13, 2010
Tuesday Night Fight Night
10 Rounds
Burpees - 5
Swings - 5
Lunges - 20
Push Ups - 5
Bands Rows - 5
Lunges - 20
Push Press - 5
Complete 10 rounds for time
Tuesday, January 12, 2010
The Problem I have with Fat Burners
It's January..It's New years Resolution time...People are looking for the Magic Secret
Thats why I wrote the following article on Fat Burners
The problem I have with Fatburners
The Problem I have with Fat Burners Are 2 fold
1 - People forget to eat while they are on a good fat burner. Their appetite is suppressed.
Unfortunately you will be losing all too important lean muscle mass as well.
Leaving you with a slower metabolic rate once you come off, meaning more weight
gain afterwards.
2 - The other issue is when people stop using a good fat burner, they most often than not
go back to the same bad lifestyle choices they were making before which lead to the
original weight gain.
This means they start gaining the weight and coupled with the 1st issue of losing muscle mass
and lowering their metabolic rate they gain back even more weight than they did before!!
Now What I Really Love about Fat Burners..
When we are trying to make some positive changes to our lifestyle like eating better and eating less calories as well as starting to exercise or exercise more often. Two things happen.
1 - we are hungry
2 - we are tired
A good fat burner will help by
A - curbing our appetite , allowing us to incorporate a better diet and eating schedule.
Basically eating when we are supposed to not because we are starving.
B - Give us more energy so we can make the switch to more frequent exercise more
smoothly. Basically, forcing us to workout to burn off the excess energy.
C – They also do Burn FAT!
The idea here is that we our better able to make lifestyle changes that we can make a habit of so that when you come off the fat burners your are in the habit now of eating better and exercising.
This way you keep from reverting back to the old habits that got you into trouble in the first place.
The Top Three Fat Burners I recommend are here….
Thats why I wrote the following article on Fat Burners
The problem I have with Fatburners
The Problem I have with Fat Burners Are 2 fold
1 - People forget to eat while they are on a good fat burner. Their appetite is suppressed.
Unfortunately you will be losing all too important lean muscle mass as well.
Leaving you with a slower metabolic rate once you come off, meaning more weight
gain afterwards.
2 - The other issue is when people stop using a good fat burner, they most often than not
go back to the same bad lifestyle choices they were making before which lead to the
original weight gain.
This means they start gaining the weight and coupled with the 1st issue of losing muscle mass
and lowering their metabolic rate they gain back even more weight than they did before!!
Now What I Really Love about Fat Burners..
When we are trying to make some positive changes to our lifestyle like eating better and eating less calories as well as starting to exercise or exercise more often. Two things happen.
1 - we are hungry
2 - we are tired
A good fat burner will help by
A - curbing our appetite , allowing us to incorporate a better diet and eating schedule.
Basically eating when we are supposed to not because we are starving.
B - Give us more energy so we can make the switch to more frequent exercise more
smoothly. Basically, forcing us to workout to burn off the excess energy.
C – They also do Burn FAT!
The idea here is that we our better able to make lifestyle changes that we can make a habit of so that when you come off the fat burners your are in the habit now of eating better and exercising.
This way you keep from reverting back to the old habits that got you into trouble in the first place.
The Top Three Fat Burners I recommend are here….
Saturday, January 9, 2010
Saturday January 9th
Wod Warm Up
21-15-9-21
Partner Squat Thruster Throws
Push Ups
Sandbag Carries up Stairs 2 trips
66-80 lb bags
One Arm Press 15 per side
Planks 30 seconds
Repeat Twice
60 sec rest
2 Rounds
Bands Pushdown 30 secs
Face pulls 30 secs
30 sec rest
3 rounds
500 m row
GREAT Workout by all
Welcome back Gideon from Double Knee Surgery!!
Welcome back Matt ( who puked in the bathroom after everyone left!!)
Thursday, January 7, 2010
January 7th 2009 Thursday Mayhem
Wod Warm Up
Push up x 5 reps - Hold each Push up at top position for 5 seconds
Sandbag Hammer Throws - 5 spins / Side
Vertical Jumps - 5 reps
Repeat twice
Rest 60 seconds
4 Rounds
Deadlift 6 sets of 1 rep aiming for max weight.
Row 500 m for time
January 5th 2009
Tuesday Night Blitz
Javorek Complex
6 Reps
Upright Rows
Hang Cleans
Squat Thrusters
Good Mornings
Bent Over Rows
Minute rest
5 Rounds
Then
Burpess 10 reps
Push Ups 20 reps
Squats 30 reps
As many rounds as possible in 11 minutes - no Offical rest
500 m Row for time
Javorek Complex
6 Reps
Upright Rows
Hang Cleans
Squat Thrusters
Good Mornings
Bent Over Rows
Minute rest
5 Rounds
Then
Burpess 10 reps
Push Ups 20 reps
Squats 30 reps
As many rounds as possible in 11 minutes - no Offical rest
500 m Row for time
Monday, January 4, 2010
Saturday Jan 2 2010
I was out of town for the New Years Eve Weekened so I had
Badass Brian Casey run the show for this workout!
This is a Blog Written by Peter Hamilton, the dude who lost over 100 lbs with me.
Pete writes.....
Brian putting us through HELL!
Well after being off on New Years Day, I was back at it with another
installment of the Hostyle conditioning bootcamp!
Well we had a workout delivered by Brian, one of the Hostyle
trainers. Let me tell you, it was certainly a kick in the pants.
Welcome back to working out!Here is the routine we did!
Four rounds of Plank to pushup 30 sec.
Pushups (various hand positions) 30 sec.
20 sec.
RestLunges 30 sec.
Jump squats 30 sec.
20 sec rest
Crab with leg raise (crab walk) 30 sec.
Horizontal rows 30 sec.
20 sec rest
Mountain climbers 30 sec.
Mason twists 30 sec.
Rest one min. repeat
This took us about 25 minutes.
Was a great workout!
Badass Brian Casey run the show for this workout!
This is a Blog Written by Peter Hamilton, the dude who lost over 100 lbs with me.
Pete writes.....
Brian putting us through HELL!
Well after being off on New Years Day, I was back at it with another
installment of the Hostyle conditioning bootcamp!
Well we had a workout delivered by Brian, one of the Hostyle
trainers. Let me tell you, it was certainly a kick in the pants.
Welcome back to working out!Here is the routine we did!
Four rounds of Plank to pushup 30 sec.
Pushups (various hand positions) 30 sec.
20 sec.
RestLunges 30 sec.
Jump squats 30 sec.
20 sec rest
Crab with leg raise (crab walk) 30 sec.
Horizontal rows 30 sec.
20 sec rest
Mountain climbers 30 sec.
Mason twists 30 sec.
Rest one min. repeat
This took us about 25 minutes.
Was a great workout!
Subscribe to:
Comments (Atom)
