Week of July 4, 2010

Don’t forget, class will be held on Monday, July 5, then Wed. am and Thursday evening.

Welcome new boot campers: Katrina, Carol, Jodi, Kathy, Lisa, and Liz.  Elise, it’s nice to see you with your husband and sister.  Jill, good job at dragging your kids; they’re fun to have.

Benches, burpees & bitchin’ . . .

This past week, everyone worked tremendously hard.  On Monday, we used benches for overhead presses and lunging.  At wednesday morning’s boot camp, we played boot camp baseball.  Then Thursday’s class consisted mainly of chariot races and lateral tap-over-the-benches . . . but my legs still feel the tabata lunges.  Of course, each class is not complete without bitchin’ and moanin’. . . that’s the best part!

Team Black & White Performing the Dreaded Bench Squats

Hey, are there 3 or 4 of you carrying that bench overhead?

Video from June 27 Mini Camp fundraiser

Washington County you did it! You raised the most money at the Boot Cancer 15-Minute Workouts . . . $438.00 from 20 competitors. What a great day at The Confluence. Thank you Nick. I’ll upload a video soon; having tech. difficulties. There were four levels (pink, green, blue & black). Attached are the results foreach level and some pics. The highest score is highlighted in yellow. Congratulations to Don Chandler, Jay Ericson, & April Farnham for posting the highest reps in their level.

Here’s the results and a video:

June 27 Mini Camp Fundraising Results at The Confluence in Montpelier

The Laws of Physics and Body-Weight Training

Few people believe it, especially men, but you don’t need barbells, dumbbells, or machines to build lean muscle in order to burn nasty fat cells. Here’s 3 laws.  I’ll give you 2 more next week.

Law #1: The longer your body, the weaker you become.

The science: By increasing the distance between the point of force (your target muscles) and the end of the object you’re trying to lift (your body), you decrease your mechanical advantage. Think of it this way: An empty barbell is easy to lift off the floor if you grab it in the middle. But try moving a few inches in one direction and it instantly seems heavier–even though its weight hasn’t changed. The same is true of your body: Lengthen it and every exercise you do becomes harder.

Apply it: Raise your hands above your head–so your arms are straight and in line with your body–during a lunge, squat, crunch, or situp. If that’s too hard, split the distance by placing your hands behind your head.

Law #2: The farther you move, the more muscle you work.

The science: In physics, “mechanical work” is equal to force (or weight) times distance. And since your muscles and bones function together as simple machines–they form class 1, 2, and 3 levers–the same formula applies to your body. In a weight-free workout, you can’t increase force, but you can boost your work output by moving a greater distance during each repetition.

Apply it: Each of the following three methods increases the distance your body has to travel from start to finish, increasing not only the total amount of work you do, but also the amount of work you do in the most challenging portion of the exercise.

Hard: Move the floor farther away. For many body-weight exercises–lunges, pushups, situps–your range of motion ends at the floor. The solution: Try placing your front or back foot on a step when doing lunges; position your hands on books or your feet on a chair when doing pushups; and place a rolled-up towel under the arch in your lower back when doing situps.

Harder: Add on a quarter. From the starting position of a pushup, squat, or lunge, lower yourself into the down position. But instead of pushing your body all the way up, raise it only a quarter of the way. Then lower yourself again before pushing your body all the way up. That counts as one repetition.

Hardest: Try mini-repetitions. Instead of pushing your body all the way up from the down position, do five smaller reps in which you raise and lower your body about an inch each time. After the fifth mini-repetition, push yourself up till your arms are straight. That counts as one repetition.

Law #3: As elastic energy decreases, muscle involvement increases.

The science: When you lower your body during any exercise, you build up “elastic energy” in your muscles. Just like in a coiled spring, that elasticity allows you to “bounce” back to the starting position, reducing the work your muscles have to do. Eliminate the bounce and you’ll force your body to recruit more muscle fibers to get you moving again. How? Pause for 4 seconds in the down position of an exercise. That’s the amount of time it takes to discharge all the elastic energy of a muscle.

Apply it: Use the 4-second pause in any exercise. And give yourself an extra challenge by adding an explosive component, forcefully pushing your body off the floor–into the air as high as you can–during a pushup, lunge, or squat. Because you’re generating maximum force without any help from elastic energy, you’ll activate the greatest number of muscle fibers possible.

Source: Military.com, the online presence of Military Advantage


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