Saturday, June 23, 2012

Posting Absence

Sorry I've been out of touch for a while.  The last few months have been crazy busy.  I started my own gymnastics business!  Check it out at www.westhoustongym.com, facebook.com/westhoustongym, and on twitter @WestHoustonGym.  Anyways, I should be able to get back into a posting routine starting next week, but in the meantime here's my workout for the day:

3 times:

  • 8 prayer grip pull-ups
  • 10 bounding long jumps (feet together)
  • 15 heel raisers
  • 10 toe raisers
  • 1 rope climb
  • 5 dip swings to planche (parallel bars)
  • 20 fast windshield wipers
  • 8 body-weight rows (parallel bars)
  • 4 planche push-ups to handstand
  • 6 candlestick lever pulls

Wish me luck!  See y'all next week.

Monday, April 9, 2012

Man Up 22


The Man Up workout series is a combination of home workouts and gym workouts that are scalable for every fitness level.  The weights listed will be for intermediate users, and scaling info will be provided when necessary (e.g. 3 rep max, ½ bodyweight, etc.)  Add weight if you need more of a challenge, and drop weight if you feel you are sacrificing form or getting injured.
There will be diet suggestions as always, and self-improvement principles related to health.  I’m going to try to post workouts and previews 6 days of the week, but I need your help to keep me honest.  If all goes well there will be at least one workout video a week and lots of links to keep you on track.  Good luck!
Day 22: Monday, April 9th 2012
Warm Up: Recumbent Intervals & Jump Rope
Recumbent Resistance Intervals
-       1 minute at ‘6’ to ‘8’ resistance 75 RPM to 80 RPM
-       6 times: 30 seconds at ‘11’ to ‘13’ resistance 90+ RPM, followed by 1 minute at ‘6’ to ‘8’ resistance 75 RPM to 80 RPM
-       1 minute at a leisurely pace
400 jumps

Light Stretch: less than 5 minutes
      No deep stretching.  Just a few reaching exercises, arm swings and circles, trunk rotations, etc.  The idea is to move and get warm, especially muscle groups you missed in your warm-up.

Resistance: Around the Shoulders in 6 Exercises

Back-Shoulders-Chest
-       15 lat pull-downs
-       15 seated rows
-       15 barbell military presses
-       15 dumbbell incline bench
-       15 pec flys

-       12 lat pull-downs
-       12 seated rows
-       12 barbell military presses
-       12 dumbbell incline bench
-       12 pec flys

-       9 lat pull-downs
-       9 seated rows
-       9 barbell military presses
-       9 dumbbell incline bench
-       9 pec flys

Functional:
-       15 dead lifts ½ to 2/3 bodyweight
-       15 dumbbell cleans (L&R) 1/6 to ¼ bodyweight
-       5 Turkish get-ups (L&R) 1/6 to ¼ bodyweight

Cardio: Treadmill Tabata

Set the Treadmill to a challenging pace (at least 6 mph if you haven't been running, closer to 9 or 10 if you have been running at a high level, 11 or faster for elite runners). For 6 minutes alternate 20 seconds running, 10 seconds resting on the edges.


Stretch: Shoulders, Chest, Back

Start adding a fish oil supplement to your first, middle, and last meals of the day for faster healing and healthier joints.  To really kick your fat loss up a notch and minimize joint inflammation, avoid bread (at least on workout days).

CINNAMON!!  Add a dash of cinnamon to your morning cup of coffee, and another cup at lunch wouldn’t hurt.

Drink at least 8 oz. of water 30 minutes before each meal or snack, and drink fluids with your meal either just before or just after (or both), but not during.  Green tea is a great option for delicious hydration, appetite suppression, antioxidants, and a nice energy boost!

Try to base your meal ratios on a total daily protein intake of 95g to 115g (while striving to maintain the 9:7:2 carb:protein:fat ratio at every meal except the pre and post workout snacks.)

Comment below, tweet @geoffcraft, or shoot me an email!  Eat well, drink lots of water and have fun!  Love you.  #FitnessIsLove
get fit.

Tomorrow: Home Circuit and a short run!
Get back on track with your eating habits after a fun weekend eating with family and friends.

More Fitness Love For Ladies 21


This workout is designed for women aged 16 and up with a strong to advanced fitness background.  It will kick your butt.  If you don’t have a strong fitness background, don’t be afraid to try; just be ready to modify movements you have trouble with and go very easy on the weight.  Eat well the day of a workout (more info at the bottom), and be sure to drink lots of water.  Always have a meal 1 to 2 hours before your workout, and have a snack ready for right after.  I’m going to try to post gym workouts, home workouts, previews, and videos 6 days a week, but I need your help keeping me honest.  If you like something, let me know, and if there’s something specific you want to see, ask for it!  Good luck!

Day 21: Monday, April 9th 2012
Warm Up: Recumbent Intervals & Jump Rope

Recumbent Resistance Intervals
  •        1 minute at ‘6’ to ‘8’ resistance 75 RPM to 80 RPM
  •        6 times: 30 seconds at ‘11’ to ‘13’ resistance 90+ RPM, followed by 1 minute at ‘6’ to ‘8’ resistance 75 RPM to 80 RPM
  •        1 minute at a leisurely pace


400 jumps

Light Stretch: less than 5 minutes
      No deep stretching.  Just a few reaching exercises, arm swings and circles, trunk rotations, etc.  The idea is to move and get warm, especially muscle groups you missed in your warm-up.

Resistance: Around the Shoulders in 6 Exercises

Back-Shoulders-Chest
-       15 lat pull-downs
-       15 seated rows
-       15 barbell military presses
-       15 dumbbell incline bench
-       15 pec flys

-       12 lat pull-downs
-       12 seated rows
-       12 barbell military presses
-       12 dumbbell incline bench
-       12 pec flys

-       9 lat pull-downs
-       9 seated rows
-       9 barbell military presses
-       9 dumbbell incline bench
-       9 pec flys

Functional:
-       15 dead lifts ½ to 2/3 bodyweight
-       15 dumbbell cleans (L&R) 1/6 to ¼ bodyweight
-       5 Turkish get-ups (L&R) 1/6 to ¼ bodyweight

Cardio: Treadmill Tabata

Set the Treadmill to a challenging pace (at least 6 mph if you haven't been running, closer to 9 or 10 if you have been running at a high level, 11 or faster for elite runners). For 6 minutes alternate 20 seconds running, 10 seconds resting on the edges.




Try to base your meal ratios on a total daily protein intake of 65g to 85g (depending on your size) while striving to maintain a 9:7:3 carb:protein:fat ratio at every meal.

Start adding a fish oil supplement to your first, middle, and last meals of the day for faster healing and healthier joints.  To really kick your fat loss up a notch and minimize joint inflammation, avoid bread (at least on workout days).

CINNAMON!!  Add a dash of cinnamon to your morning cup of coffee.  Another cup at lunch wouldn’t hurt.

Drink at least 8 oz. of water 30 minutes before each meal or snack, and drink fluids with your meal either just before or just after (or both), but not during.  Green tea is a great option for delicious hydration, appetite suppression, antioxidants, and a nice energy boost!

Comment below, tweet @geoffcraft, or shoot me an email!  Eat well, drink lots of water and have fun!  Love y’all.  #FitnessIsLove
get fit.

Tomorrow: Home Circuit and a short run!

Thursday, April 5, 2012

Man Up 18


The Man Up workout series is a combination of home workouts and gym workouts that are scalable for every fitness level.  The weights listed will be for intermediate users, and scaling info will be provided when necessary (e.g. 3 rep max, ½ bodyweight, etc.)  Add weight if you need more of a challenge, and drop weight if you feel you are sacrificing form or getting injured.
There will be diet suggestions as always, and self-improvement principles related to health.  I’m going to try to post workouts and previews 6 days of the week, but I need your help to keep me honest.  If all goes well there will be at least one workout video a week and lots of links to keep you on track.  Good luck!
Day 18: Thursday, April 5th 2012
Warm Up: Jump Rope & Factorial Basics
·         400 jumps

Light Stretch: less than 5 minutes
            No deep stretching.  Just a few reaching exercises, arm swings and circles, trunk rotations, etc.  The idea is to move and get warm, especially muscle groups you missed in your warm-up.

Cardio: 4 mile run / walk

Stretch: 5 - 10 minutes
Comprehensive light stretching, then focus on deep hip external rotators, glutes and IT band (tensor fasciae femoris) with butterfly stretches, feet farther in front butterfly stretches, lying glute stretches, lying piriformis stretches, and lying hip stretches.


Start adding a fish oil supplement to your first, middle, and last meals of the day for faster healing and healthier joints.  To really kick your fat loss up a notch and minimize joint inflammation, avoid bread (at least on workout days).

CINNAMON!!  Add a dash of cinnamon to your morning cup of coffee, and another cup at lunch wouldn’t hurt.

Drink at least 8 oz. of water 30 minutes before each meal or snack, and drink fluids with your meal either just before or just after (or both), but not during.  Green tea is a great option for delicious hydration, appetite suppression, antioxidants, and a nice energy boost!

Try to base your meal ratios on a total daily protein intake of 95g to 115g (while striving to maintain the 9:7:2 carb:protein:fat ratio at every meal except the pre and post workout snacks.)

Comment below, tweet @geoffcraft, or shoot me an email!  Eat well, drink lots of water and have fun!  Love you.  #FitnessIsLove
get fit.

Tomorrow: Good Friday Workout

More Fitness Love For Ladies 17


This workout is designed for women aged 16 and up with a strong to advanced fitness background.  It will kick your butt.  If you don’t have a strong fitness background, don’t be afraid to try; just be ready to modify movements you have trouble with and go very easy on the weight.  Eat well the day of a workout (more info at the bottom), and be sure to drink lots of water.  Always have a meal 1 to 2 hours before your workout, and have a snack ready for right after.  I’m going to try to post gym workouts, home workouts, previews, and videos 6 days a week, but I need your help keeping me honest.  If you like something, let me know, and if there’s something specific you want to see, ask for it!  Good luck!

Day 17: Thursday, April 4th 2012
Warm Up: Jump Rope
  •         600 Jumps


Light Stretch: less than 5 minutes
      No deep stretching.  Just a few reaching exercises, arm swings and circles, trunk rotations, etc.  The idea is to move and get warm, especially muscle groups you missed in your warm-up.

Cardio: Sprint work

12 times:
  •         Run 1 minute
  •         Sprint 10 seconds


Run 6 minutes


Stretch: 5 - 10 minutes
Comprehensive light stretching, then focus on deep hip external rotators, glutes and IT band (tensor fasciae femoris) with butterfly stretches, feet farther in front butterfly stretches, lying glute stretches, lying piriformis stretches, and lying hip stretches.


Try to base your meal ratios on a total daily protein intake of 65g to 85g (depending on your size) while striving to maintain a 9:7:3 carb:protein:fat ratio at every meal.

Start adding a fish oil supplement to your first, middle, and last meals of the day for faster healing and healthier joints.  To really kick your fat loss up a notch and minimize joint inflammation, avoid bread (at least on workout days).

CINNAMON!!  Add a dash of cinnamon to your morning cup of coffee.  Another cup at lunch wouldn’t hurt.

Drink at least 8 oz. of water 30 minutes before each meal or snack, and drink fluids with your meal either just before or just after (or both), but not during.  Green tea is a great option for delicious hydration, appetite suppression, antioxidants, and a nice energy boost!

Comment below, tweet @geoffcraft, or shoot me an email!  Eat well, drink lots of water and have fun!  Love y’all.  #FitnessIsLove
get fit.

Tomorrow: Good Friday Workout!

Wednesday, April 4, 2012

Man Up 17


The Man Up workout series is a combination of home workouts and gym workouts that are scalable for every fitness level.  The weights listed will be for intermediate users, and scaling info will be provided when necessary (e.g. 3 rep max, ½ bodyweight, etc.)  Add weight if you need more of a challenge, and drop weight if you feel you are sacrificing form or getting injured.
There will be diet suggestions as always, and self-improvement principles related to health.  I’m going to try to post workouts and previews 6 days of the week, but I need your help to keep me honest.  If all goes well there will be at least one workout video a week and lots of links to keep you on track.  Good luck!
Day 17: Wednesday, April 4th 2012
Warm Up: 20 minutes
Recumbent Resistance Intervals
-       5 minutes at ‘6’ to ‘8’ resistance 75 RPM to 80 RPM
-       8 times: 30 seconds at ‘11’ to ‘13’ resistance 90+ RPM, followed by 1 minute at ‘6’ to ‘8’ resistance 75 RPM to 80 RPM
-       3 minutes at a leisurely pace

Light Stretch: less than 5 minutes
            No deep stretching.  Just a few reaching exercises, arm swings and circles, trunk rotations, etc.  The idea is to move and get warm, especially muscle groups you missed in your warm-up.

Resistance: 15 – 25 minutes
Push-ups / Bench:
-       Dumbbell Bench Press: 12 reps at 20 - 30 lbs, 10 reps at 25 - 35 lbs., 8 reps at 35 - 45 lbs.
-       Push-up position hold for 90 seconds X 2
Functional:
-       3 Turkish Get-ups L & R each arm with a 30 lb. dumbbell
-       5 Dumbbell Suitcase Deadlifts L & R with a 60 lb. dumbbell
-       2X 8 Barbell Push Presses with 55 to 75 lbs. (let me know how much you can handle)
Legs:
-       20 Heel Raises
-       15 Toe Raises
-       20 Heel Raises
-       15 Toe Raises
-       Single leg Step ups on low step (8” – 12”): 5 step ups on each leg with striding arms, balance for 5 seconds on EVERY step

Cardio: Treadmill Tabata
-       Jog / Walk for 5 minutes
-       Set the Treadmill to a challenging pace (at least 6 mph if you haven't been running, closer to 9 or 10 if you have been running at a high level, 11 or faster for elite runners). For 6 minutes alternate 20 seconds running, 10 seconds resting on the edges.
-       Jog / walk for 4 minutes.

Cool Down:
5 – 10 minutes easy recumbent bicycle (until your heart rate normalizes from tabata run)

Stretch: Shoulders, Chest, Back

Start adding a fish oil supplement to your first, middle, and last meals of the day for faster healing and healthier joints.  To really kick your fat loss up a notch and minimize joint inflammation, avoid bread (at least on workout days).

CINNAMON!!  Add a dash of cinnamon to your morning cup of coffee, and another cup at lunch wouldn’t hurt.

Drink at least 8 oz. of water 30 minutes before each meal or snack, and drink fluids with your meal either just before or just after (or both), but not during.  Green tea is a great option for delicious hydration, appetite suppression, antioxidants, and a nice energy boost!

Try to base your meal ratios on a total daily protein intake of 95g to 115g (while striving to maintain the 9:7:2 carb:protein:fat ratio at every meal except the pre and post workout snacks.)

Comment below, tweet @geoffcraft, or shoot me an email!  Eat well, drink lots of water and have fun!  Love you.  #FitnessIsLove
get fit.

Tomorrow: a long run / walk.

More Fitness Love For Ladies 16


This workout is designed for women aged 16 and up with a strong to advanced fitness background.  It will kick your butt.  If you don’t have a strong fitness background, don’t be afraid to try; just be ready to modify movements you have trouble with and go very easy on the weight.  Eat well the day of a workout (more info at the bottom), and be sure to drink lots of water.  Always have a meal 1 to 2 hours before your workout, and have a snack ready for right after.  I’m going to try to post gym workouts, home workouts, previews, and videos 6 days a week, but I need your help keeping me honest.  If you like something, let me know, and if there’s something specific you want to see, ask for it!  Good luck!

Day 16: Wednesday, April 4th 2012
Warm Up: Recumbent Bike & Factorial Basics
Recumbent Resistance Intervals
-       1 minutes at ‘6’ to ‘8’ resistance 75 RPM to 80 RPM
-       6 times: 30 seconds at ‘11’ to ‘13’ resistance 90+ RPM, followed by 1 minute at ‘6’ to ‘8’ resistance 75 RPM to 80 RPM
-       1 minutes at a leisurely pace
5!

Light Stretch: less than 5 minutes
      No deep stretching.  Just a few reaching exercises, arm swings and circles, trunk rotations, etc.  The idea is to move and get warm, especially muscle groups you missed in your warm-up.

Resistance: Posterior Chain, Core, Back
3 times:
-       dead lifts (2/3 to 3/4 bodyweight)
-       12 ball forward crunches
-       16 seated reverse flys (light weight)
-       16 supine hip lifts (feet elevated)
-       12 V-ups
-       lat pulls (1/2 to 2/3 bodyweight)

You might want to have a friend or fellow workout enthusiast keep an eye on your form for you (or use the mirrors).  If you think you’re doing anything incorrectly or might get hurt, lower the weight.

Cardio: RPM Tabata

Set the recumbent (or standup) stationary bicycle to a low/medium resistance.  Establish a comfortable “cruising” RPM, then establish a “fast” RPM by cycling as fast as you can for 30 seconds.   Once you’ve established these values and recovered from your fast test, begin a 5 minute cycle tabata:
10 rounds of: 20 seconds “fast” RPM, 10 seconds “cruise” RPM


Stretch: Shoulders, Chest, Back

Cool Down: Descending Run/Walk
-       Run 6 minutes
-       Walk 4 minutes
-       Run 4 minutes
-       Walk 6 minutes


Try to base your meal ratios on a total daily protein intake of 65g to 85g (depending on your size) while striving to maintain a 9:7:3 carb:protein:fat ratio at every meal.

Start adding a fish oil supplement to your first, middle, and last meals of the day for faster healing and healthier joints.  To really kick your fat loss up a notch and minimize joint inflammation, avoid bread (at least on workout days).

CINNAMON!!  Add a dash of cinnamon to your morning cup of coffee.  Another cup at lunch wouldn’t hurt.

Drink at least 8 oz. of water 30 minutes before each meal or snack, and drink fluids with your meal either just before or just after (or both), but not during.  Green tea is a great option for delicious hydration, appetite suppression, antioxidants, and a nice energy boost!

Comment below, tweet @geoffcraft, or shoot me an email!  Eat well, drink lots of water and have fun!  Love y’all.  #FitnessIsLove
get fit.

Tomorrow: A running workout you won’t forget!