Workout of the Week #1:

10 Deadlifts

30 seconds rest

5 Rounds for TOTAL TIME

The Deadlift is a great functional exercise that EVERYONE can benefit from. Just think to yourself of lugging those bags of groceries  around or how many friends have asked you to help them move and now you get why this is useful.  The key to this one is moving quickly through the reps. The main thing we were working with was recovery and work capacity. How fast can you recover on your rest and how much can you sustain the work. It was a fun test for everyone as it took them past some limits. I got a few laughs as I heard “Go now? Already???” or “How many more sets?!?”

Here is how everyone did:

Workout of the Week #2 Crossfit FRAN

21-15-9 reps Barbell Thrusters

21-15-9 Pullups

For Time

Crossfit names many of their benchmark workouts using women’s names. Don’t ask me why, its just what they do. This was my first Crossfit workout that I ever did and was completely worn out when I finished. So…I figured its time everyone else enjoys it as well.

A barbell thruster is essentially a barbell front squat followed by an overhead barbell push press. The press is completed by using the force from your legs…not by using your shoulders to strictly press the bar overhead. Pullups I modified for everyone by doing either an assisted pullup or a modified hanging bar “row.”

This workout is a testament to sheer willpower. Its not overly heavy so its a matter of pushing one’s self to keep moving. I scaled each person with this in mind.

Here are the results:

Here is what a really fast FRAN looks like:

Great job and effort by everyone. We’re going to keep getting those times down and weights up in the future so keep pushing hard! Next week we get REALLY functional  as you bring “Whatchoo Got!” Stay tuned.

If you want to join in the fun and break through some plateaus, let me show you what One on One Personal Training in Long Beach can do for you! Feel free to email me today or call 562.225.2244 for a FREE Consultation.

Equipment! More or Less?

Cable Machines, Freeweights and stability balls

A well stocked gym with good equipment can help you keep on track. Truth be told, most people with basic gym experience feel better about having more equipment. Here is why: equipment is labeled as to what it does and seems relatively fool proof to use. If you have minimal knowledge and haven’t worked with a personal trainer, you will at least feel semi confident about hopping on a piece of equipment that lets you set the weight and go to town.

A solid “freeweight” section is important too. Free weights are dumbbells and barbells, kettlebells etc. The benefit to using them is that you require more of your body, its stabilizers and your core…and that translates into more calories burned and more work done at the end of the day. Don’t avoid this section if you are serious about getting to your fitness goal fast.

Some extras that are nice

Medicine balls, resistance bands, stability balls, balance boards and other apparatus are great extras for your workout and if you want to keep things fresh, a well stocked gym with these goodies will do the trick for you. Having different TYPES of resistance can shake up your routine immensely. So using a balance of machines, freeweights, bodyweight and other types of resistance will challenge your body constantly and keep you improving.

Cardio equipment: keeping the heart healthy and helping you melt fat!

Whether you are looking for a big chain type gym or a small exclusive studio, make sure they have ample cardio equipment. These can help you get your heart healthy and burn extra calories. Some staple equipment to have are treadmills and either upright or recumbent bikes. Newer pieces of equipment such as eliptical trainers and stair steppers are great and can give you a great workout that is low impact (vs. running).

Personal Training Services

I add this in shamelessly but truly feel that if you are new to working out, you owe it to yourself to learn how to do things the right way. Machines seem self explanatory but you would be surprised how many times people ask me if they are using correct form. When training a client i ALWAYS teach them the correct form with free weightsfirst, then show how it can carry over to machines later. Some trainers do this backwards, which can actually be a disservice to their clients. Showing how to use equipment is not being a personal trainer, thats tech support and a tour guide combined. Learning how an exercise is done correctly is way more important than learning what height to put the seat on a machine.  I teach a trainee how to work out in ANY gym with the correct form so that whatever the equipment available they can have a great workout. More on selecting the best personal trainer in Long Beach for you in another article.

If you are looking for a gym to work out in and are new to exercise, make sure your gym is well stocked with equipment, has good personal trainers to help you get a strong start. You’ll progress faster, feel more confident about going to the gym and reach your goals faster.