Friday 29 July 2011

There’s nothing so tragic as seeing a family pulled apart by something as simple as a pack of wolves-

Or a pack of sharks for that matter…anyways?  We were going to spoof the workouts of the open and do them CultFit style in the upcoming week but then something happened.  The first round of workouts are pretty sound (yes you just read that) so for today we’ll leave them alone.  After the weekend who knows what will happen?

The Workout-

3-3-3-3-3 Perfect Pull Ups

5-5-5-5-5 Perfect Push Ups (between pull ups) followed by:

5-4-3-2-1 One Arm Kneeling Side Press followed by:

30 Minutes of doing something you usually don’t do (we choose to use the stair climber thing or whatever it’s called) at a solid pace and effort.

UPDATE-

Over the weekend try to fit this little workout into your routine:

Softball Realy

Grab a bunch of softballs (or whatever) throw them as far and aimlessly as you can…run out to them and throw them back to the start.

Rinse and repeat…

Thursday 28 July 2011

Seven minutes to midnight…

A word of caution to those of you who CHOOSE to engage in our random workouts the next couple days:  If you refuse to do it as described – don’t do it.  Moving on…

A firestorm (ha ha) of emails arrived from yesterdays post and once again thank you!  Yes we do ask a lot of questions that seem to never get answered here, there’s a reason for that.  It’s to provoke an inner dialogue with yourself and others, that’s it.  If you want answers fire up the old Google machine and start searching away for random fitness blogs and random fitness forums (you should really do this – it’s fun) or ask an X-Fit ape how to swim…?

The Plan-

If you have been following us for some time you have come to realize that there is beauty in the simplicity of what we do here and provide.  From the worn out couch in the basement of an X-Fit apes Mother’s house there is a whole different perspective to be enjoyed.

The workout today is no different.  On the surface it seems so simple and easy…you have been warned, enjoy!

The Workout-

A warm up of your choosing (we swam for about 20 minutes)

3-3-3 Perfect Dead Hang Pull Up

10-10-10 Goblet Squat (between Pull Ups)

3-3-3 Perfect Alternating Grip Dead Hang Pull Up

30 seconds Top of Push Up Plank (between Pull Ups)

3-3-3 Perfect Alternating Grip Dead Hang Pull Up (switch grip)

5-5-5 Perfect Push Ups

Followed by:

2x 100m Farmers Walk out and back (medium weight, quick feet, neutral grip)

The Finisher-

5-4-3-2-1 Feet together one arm (rack position start) press while holding a plate (pinch grip-fingertips) with the opposite arm at your side…re-read that it was a lot to digest.

The weight at your side will be allowed to naturally hang while you actively push the pressing arm through the ceiling (paint a picture in your mind).

For an added twist use a pinch grip with two plates pressed together (we used two 10lb iron grip plates).  Pinch as in fingertips, peeps!  No more…Heavy weight up and light/medium weight at your side, right?

Enjoy and for all the X-Fit ape ‘haters’ out there who think these workouts have no place on the inter webs…Go back and read the posts from the last month.  Have fun swimming, running in the sand and throwing sand bags around!!!  Hmm where did they get these ideas from?

Wednesday 27 July 2011

Give a man a fire and he’s warm for a day, but set fire to him and he’s warm for the rest of his life-

Let’s take a moment to put our cliché faces on…where were we now?  You have all heard and probably said it a few times over the years: “he had the fire in his eyes” and “that dude was on fire” so on and so forth.

What we are asking of you today is this…What gets you “fired” up to go knock out a workout, compete or even get out of bed for work each day?  The answer very well may reside in your passion, desire and will to do better and succeed in life.  Or does it?  Could vanity and the ways others perceive you factor into this equation as well?

Solving the X-Fit Machiavellian riddles?

If you ever needed help in learning how to spot a narcissist look no further than the X-Fit open sword fight this weekend.  On display before your very eyes will be the top male and female narcissist from around the world for us to study.

How is it that X-Fit apes at the open this weekend maintain their inflated self-image  even though they know how they are perceived by others?

Lot’s of questions today and we look forward to the emails in the coming days ahead.  As always to put it simply here for you there on the inter-webs:  There are two sides to an X-Fit individual(we use this term loosely)…One side that looks to better one self and become healthier in the process…and the other side that knows they are popular and talented (Open X-Fit ape) so they get positive feedback from the members of the “community”(awesome CULT word), but are then devalued in the long run, when people learn their true colors…

The Workout-

Active Rest Day

Push a car, ride a bike, stack things up, mow the yard, play with the kids…you get the point!

Tuesday 26 July 2011

It is easier to pull down than to build up-

No mucking about today with some lame comment about the X-Fit apes.  Let’s get right down to business then…

The Workout-

Warm as you normally would on any given day…

1x High Knee sprint 100 meters (think of this as high knee skipping)

Shuffle back to the start backwards

1x High Knee sprint 50 meters (think of this as high knee skipping)

Shuffle back to the start backwards

1x High Knee sprint 25 meters (think of this as high knee skipping)

Shuffle back to the start backwards

Followed by:

At this point your body should be sending quite a bit of feedback to you in one form or another.  Listen up and pay heed to the messages!  If everything feels fine and in order carry on to:

4x Heavy Farmers Walk 100m

4x 25 Perfect Push Ups

Hint: Farmers Walk transitioning to Push Up maybe…?

Monday 25 July 2011

If only we could get that wonderful feeling of accomplishment without having to accomplish anything-

We trained hard leading up to this week of the annual X-Fit Sword Fight , but it seemed that everytime we were beginning to form up into teams, we would be reorganized.  We were to learn later in life that we tend to meet any new situation by reorganizing; and a wonderful method it can be for creating the illusion of progress while producing confusion, inefficiency and demoralization.

The workouts this week are going to be completely random even by our standards.  Follow along if you like…How else would you train for the big event this weekend?

The Workout-

20 Minutes Hill Sprints

15 Minute Trail Run

10 Minutes of Swings

5 Minutes of Goblet Squats

0 Minutes of Rest

Easy enough and as usual we care not about total reps as much as we do perfection and pace…Keep moving!