Wednesday, November 3, 2010
I've had more questions as of late re: WHAT TO EAT? How much of this, how much of that, when, what, why, where.... ad nauseum. So let's keep it simple, people:
Eat lean meats, vegetables (the greener/more colorful the better), and healthy fats (healthy oils, nut butters and avocado) throughout the day (meat, veggie and fat at every meal/snack). DRINK WATER. Many times our body tells us we are hungry, when really we are THIRSTY FOR WATER.
That's it. Eat when you feel hungry (although being hungry does not mean eat until you are full) and do not eat when you do not feel hungry.
YOU WANT RESULTS? Do this. Period. Stay committed. If it's something you really want, you will. If it's not that important, you won't... So decide. And then do it.
Monday, October 18, 2010
Sunday, October 17, 2010
Wednesday, September 29, 2010
On Sheep, Wolves, and Sheepdogs - Dave Grossman
Monday, September 27, 2010
Thursday, September 23, 2010
Monday, September 20, 2010
Sunday, September 19, 2010
Monday, September 13, 2010
Jeff Tucker goes through the muscle-up at CrossFit Oahu.
This weekend I had the opportunity to participate in the CrossFit Gymnastics Certification here at CrossFit Central. One of the best certs I have attended to date!
Jeff Tucker and his crew showed up, did an amazing job and imparted invaluable knowledge to everyone. I definitely took away more than my fair share of tips, tools and ideas. Thanks to Jeff, Jeannie, Ben and Michelle!
Keep your eyes open as we begin to implement new things into our programming. Everyday a little bit better...
Wednesday, September 8, 2010
Tuesday, September 7, 2010
Thursday, September 2, 2010
Tuesday, August 31, 2010
Thursday, August 26, 2010
Monday, August 23, 2010
Saturday, August 21, 2010
Tuesday, August 17, 2010
Monday, August 16, 2010
I will take ownership. I will take ownership of my thoughts, words and actions. I will take ownership of my diet. I will take ownership of my lack of flexibility. I will take ownership for not training strength. I will take ownership for the decline in my METCON. I will take ownership for my commitments and responsibilities. I will take ownership for myself and my wolf pack. I will take ownership of my integrity. I will take ownership of my financial situation. I will take ownership of my goals and dreams. I will take ownership of my relationships to my family, friends and loved ones. I will take ownership of my ownership.
I will commit. I commit to pushing my potential. I commit to achieving that potential. I commit to being my best every single day and giving my all in each and every situation. I commit to taking opportunities presented and converting them into successes. I commit to creating something from nothing. I commit to turning dreams and goals into realities. I commit to this life, this world and the rest of eternity.
Friday, July 30, 2010
Saturday, July 24, 2010
Wednesday, July 7, 2010
This weekend, SICFIT Austin will be holding its first ever Black & Red Competition.
SICFIT Austin's Black & Red Competition.
5126 Burnet Rd. Austin, TX.
Saturday July 10th, 9:00 AM - 11:00 AM.
20 competitors, 2 events.
SHOW UP AND SEE WHAT IT'S ALL ABOUT!
Friday, June 25, 2010
Tuesday, June 22, 2010
Monday, June 21, 2010
Wednesday, May 26, 2010
Monday, May 24, 2010
The Importance of a Positive Power-to-Weight Ratio
BY MARK TWIGHT
Size matters, but not necessarily the way you want it to. Relative strength (positive power-to-weight ratio) is more important than absolute strength for functional movement. If one trains in a manner that causes muscle hypertrophy (increased size) in order to bench or squat greater weight the ability to run or do pull-ups is compromised. At Gym Jones we stress this concept by combining a big guy move (deadlift) with a little guy move (pull-ups) in single effort. The movements, loads, effort and recovery intervals we use are designed to stimulate increases in myofibril density, the fibers that actually contract rather than increases in sarcoplasma volume, which merely enlarges the muscle due to fluid volume increases without necessarily making it stronger.
We do this because, for most of the athletes we train muscle recruitment (neurological efficiency) is more important than muscle volume. An average person is able to contract a meager 30% of any active muscle when giving his utmost. Top athletes can engage 50% so the muscle must be twice as large as would be necessary if he could activate 100% of the muscle. Improving the ability of nervous system to synchronize the electrical impulses that cause the muscles to contract and act in concert produces greater capacity to generate power than does merely increasing the size of those same muscles. And the athlete remains lighter, which places less stress on the system during locomotion. Maintaining minimum muscle volume also improves oxygen efficiency; when running uphill a big upper body, though not being used demands constant delivery of oxygen and fuel sources, robbing the legs of that same blood and reducing their capacity to produce force and continue doing so.
To illustrate our reasoning I will use my own experience as an example. Many of the training methods or ideals at Gym Jones develop from lessons learned by climbing on the hardest and highest mountains of the world. The benefits of training the maximum possible strength into the minimum body mass and weight are immediately apparent to the climber. Attaining this ideal should be attractive to other athletes as well. And my experience as a climber is easy to extrapolate to other athletic disciplines.
Most successful mountain climbers and those indigenous to the mountains are relatively small in stature with efficient rather than large musculature. In my prime speed climbing period I weighed 148lbs (5'9") and was able to gain 4000'/hour on foot. At 165lbs the best I could manage (on foot) was 3400'/hour and this pace was achieved following an 18-month period during which I consciously shed upper body mass, shifting muscle and energy supply to my legs. Then, after coaxing the muscle from my legs back to my upper body while maintaining 165 pounds I lost approximately 8% of my ability to gain altitude, falling back to 2900-3000'/hour. I was faster when I was lighter and I could still carry a pack and pull almost twice my bodyweight on the lat pull machine. My fitness was very sport-specific, which is to say that I was imbalanced, and weak in areas not applicable to climbing. I could only bench press 65% of my weight, I could not do dips, and though I had pretty abs I had no genuine core strength.
During 2003-04 I modified diet and training, aiming for better balance. Although I dropped to 152 pounds, I can easily bench my weight, clean and jerk more than bodyweight, deadlift more than twice my weight, do more than 20 (strict) pull-ups, and gain more than 3500'/hour. I have found a better balance. Each athlete must find an acceptable compromise power/weight ratio that does not cost him dearly in during any particular task.
The power-to-weight ratio is important to the sports requiring locomotion; the cyclist that generates 400 watts of power with a 145-pound frame is more efficient than the cyclist that creates the same force with a 180-pound body. The 200-meter runner who can deadlift 3x bodyweight runs faster than the sprinter who can only deadlift 2x bodyweight. The runner's size/weight does not determine the one-rep max instead it is the neurological pathways and ability to recruit a greater percentage of existing muscle that are decisive factors. Because of this an athlete may develop the ability to generate incredible power without significant size or weight increase - by simply making the appropriate neurological pathways more efficient.
Relative strength can also determine how individuals integrate into a team. In the military context, every soldier wants to be strong and in an effort to become strong many get big as well. So how does the 230-pound guy integrate into the team? He's strong enough to hump heavy loads all day or carry a casualty. But what if he gets shot or sprains an ankle and his teammates have to carry him, and his gear? This same issue affects mountain climbers and backcountry skiers who often operate in remote areas and must be 100% self-sufficient, fire fighters, SWAT cops, etc. To be sure, fitness is an individual concept but each individual's fitness, size and speed can make the team more capable and flexible or less so.
So size matters, but bigger is not necessarily better, nor is bigger always stronger.
Thursday, May 20, 2010
Sunday, May 9, 2010
If you have the desire to take your training to the next level, to dial in on your diet and technique and to fulfill your athletic potential: don't hesitate to contact me about personal training. I am looking for dedicated individuals to train 1 on 1 or in groups up to 3 people who are ready and willing to take the next step towards health, fitness, and a killer beach body ;-)