Tuesday 31 May 2011

Subtlety is the art of saying what you think and getting out-of-the-way before it is understood-

Today’s sign that the apocalypse is upon us:

Our site has averaged this past Memorial Day weekend over 150 unique hits a day.  We’re not too sure what to think or make out of it.  Although, thank you and hopefully our mission is on track.

The Plan-

Humble Pie…Not only the best stadium rock band of all time but also something we need served up to us from time to time as well.  The X-Fit annual regional sword fight was over the weekend and we tip our hat to all the competitors, honestly.

We wont waste your time or mental fortitude by posting the workouts here for you to critique, We hate enough and it goes in cycles…

The Workout

There literally a million ways to be humbled in our daily lives and the majority of which are right there waiting for you.  Let’s focus on the strength, workout aspect for a moment.  This is just but one example:

Bouldering and Free Climbing-

If you think you are a elite X-Fit ape with the body weight stuff give this a try at your local climbing gym or out and about.  Some of us here at CultFit were humbled by a few local teens at a climbing gym over this past weekend.  After talking for a bit here is what we learned from some kids:  They don’t lift weights, they climb, run, play sports and work on flexibility and grip strength.  That last bit is where we are going to focus on this week.  This is some of the stuff they did for grip. . .

Pull-Up ladder

10-9-8-7-6-5-4-3-2-1

Here is the trick, 10-9-8-7-6 are strict thumb over solid dead hang pull ups.  The last 5-4-3-2-1, jump up full grip and hang 5 seconds after every rep.  Static strength and body control are paramount doing these! 

50 meter duck walk out and back (backwards on way back)

Focus on relaxing into your grip. . .and not squeezing the heck out of the bar.

Rest up more is on the menu for tomorrow.

Friday 27 May 2011

Death is nature’s way of telling you to slow down-

Memorial Day holiday weekend. . .Racing, outdoor activities with the family and most importantly honoring our service members and fallen heroes.  Now we can add to the list, the Regional Sword Fights otherwise known as the X-Fit regional competitions.

Think of the memories to be made over this weekend while drinking coconut water, eating almonds and elk jerky.  Lifting with your shirt off and watching some really piss poor form.  The more we think about it the more our stomachs sour.

The Workout-

Family, as in spend as much time in the world with them.  Explore the outdoors and find a new activity to try out.

The Plan-

If you happen to be in the company of some X-Fit apes this weekend we pray for you, honestly we do!  Although if you have some of those old metal tipped lawn darts around from your youth. . .Break em’ out over the weekend and toss a few at the apes.  Tell them it’s the latest training tool decreed from the main site and will improve their agility.

Thursday 26 May 2011

Hard work pays off in the future. Laziness pays off now-

Have you ever woken up more tired and lethargic than before you went to bed?  Don’t feel like going to the gym in the morning or even at all?

Let’s face it, we all get locked into routines.  Even the highly trained and elite X-Fit apes do.  On a sub conscious level your body loves this auto pilot mode you have settled into.

You should know by now that we strive to simplify subject matters for the X-Fit apes lurking out there.  So here we go…

While still keeping diet and sleep on track; completely change the time at which you work out, the place, the weight and also the intensity.  Keep your brain on alert!

MLB baseball players are creatures of habit, everyday is going through the ropes.  We do the same thing and become accustomed to our schedule.  How do you think you would perform if you did not know what tomorrow brings?

The Workout-

10 x 40m Sprints (1-3 warmup, 4-8 hard, 9-10 lay it all out there)

10-9-8-7-6-5-4-3-2-1 Push Ups

10-9-8-7-6-5-4-3-2-1 Push Ups Feet Elevated

Oh, all of this can be done outside or anywhere really.

Wednesday 25 May 2011

One thing is one thing. Another thing is another thing-

Building once again on what we started earlier…

The Workout-

1/2 mile quick RUN

Notice the use of the word ‘quick’ above,  We are not trying to break a world record here and neither are we trying to run a 10 minute a mile 5k pace.

RUN like your kids at the park, the grand kids or your dog when he sneaks out of the house!  Try to find the joy in it, the freedom.  Having said that, if you have not run in the last 50 yrs this may not be the best idea.  But you get the point.  The 1/2 mile is the limit, no more.

The Plan-

5 Minutes in a Front Plank (Break it up)

4 Minutes in a Goblet Squat (Hold at the bottom)

3 Minutes in a Tree Push (Push with one leg forward, one leg back with your hands close together on the tree)

2 Minutes Hand Stand Hold (Hey X-Fit Apes!!!  Use the same tree!!!)

1 Minute Pull Up Hang (Hey X-Fit Apes!!!  Use the same tree!!!)  If no tree is available, by all means use your imagination!

Tuesday 24 May 2011

It is impossible to make anything foolproof because fools are so ingenious-

Hmm…Hmm…

Sometimes the most simple things in our life are right there for the taking.  When you are pulled away from the norm and your regular routine life gets complicated and rushed pretty quickly.  We get asked often, “what is the best workout routine”?  There is NO answer for this question and to a degree we feel it’s rhetorical in a way.  Simply, the best programs begin with you.  Just yourself no weights, machines, x-fit apes etc. . .

It could just be a walk at work, back at the hotel or even with the in-laws after dinner.  It really is that simple!  We get so bogged down with the newest training fads and the inter web has completely ripped the creativeness form our bodies.  Remember to keep it simple stupid!

The Workout-

10-9-8-7-6-5-4-3-2-1

Push-Ups (wide hands)

Box Jumps

Our standard solid push up states that we want our elbows at our sides and three points of contact(hands, feet chin).  Try this right now at your desk or wherever.

Hold your hands straight out with your middle finger-pointing at 12 o’clock.  Notice the angle of you forearm and elbows.

Now take your index finger and do the same thing.  That’s where we want our hands placed for a CultFit push up.

With the wide grip move your ring finger to the 12 o’clock position.

It really is that simple folks!

X-Fit apes honestly email us daily that we perform push ups too much. . .Really?