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Posts Tagged ‘For Your Health’

Morrison Industries, LTD – Training: Weeks 1 & 2

Monday, November 19th, 2012

Weeks one and two of my internship with Morrison Industries focused almost exclusively on introduction and preparation, most importantly undoing years of bad posture and technique. After an initial mobility assessment, this was accomplished through morning sessions of joint mobility drills, stretching, and squats, coupled with long walks or trips to the gym. Proper technique for exercises including deadlift, one and two-handed kettlebell swing, overhead press, Turkish getup, and different squat patterns and techniques were introduced. Additionally, I had some chiropractic and soft tissue work done, which helped to straighten my posture and improve my overall movement.

Other notable skills, techniques, or information I learned include proper breathing techniques, lateral, forward, and backward rolling, using foam rollers, physical culture history, Flowfit and sitting in seiza. I, of course, am still improving upon much of this, while still being introduced to further knowledge.

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Also, check out the brand-new http://morrison-industries.com/

Morrison Industries, LTD – Training: Week 0

Monday, November 5th, 2012

Last Thursday, I braved two plane rides, a 3-and-a-half-hour layover in Atlanta, and two time zone changes to intern with Nathaniel Morrison of Morrison Industries, LTD for the next few months. The past few days has served as a sort of introduction/area familiarization along with some initial number crunching and testing to determine exactly where I am physically in addition to my medical history, dietary concerns, etc. The highlight of those days was definitely the trip up to Pike’s Peak. I got some great photos. I also suffered a bit of hypoxia on the summit, which was easily cured with some carbs and a steady decrease in elevation. In any event, the real training starts today, so expect a full report next Monday, along with more photos.

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Ironskull Fitness 62 Lb Skullbell

Friday, August 10th, 2012

For those not in the know, Ironskull Fitness is a company that sells custom skull-inspired kettlebells, 100% made in the USA. Their latest addition to their product line is the 62 lb Skullbell. Unlike the other kettlebells available from Ironskull, the Skullbell is completely modeled after an actual human skull, giving it an irregular shape which makes it more appropriate for 2-handed swings than for cleans and snatches. The Skullbell also features a “Gunshot entry wound on front and exit wound on the back with handle exploding through skull”, a nice little design addition if I do say so myself.

Ironskull Fitness – 62 Lb Skullbell

Exercise Of The Week: Kettlebell Swing

Wednesday, October 12th, 2011

Kettlebells are arguably one of the most simple-and-effective exercise tools avaiable today. The foundation of working with kettlebells, the kettlebell swing, is a great exercise that builds lower body and core strength while improving cardiovascular fitness. Just remember to use proper form when doing this exercise, since it’s not uncommon to see even workout veterans doing their swings wrong.

Exercise Of The Week – Deadlift

Wednesday, September 14th, 2011

Deadlifts are one of the most important weight training exercises for overall muscular development. A deadlift, properly done, will work the lower torso, lower back, quadriceps, hamstrings, gluteal muscles, and forearms. As with all exercises, proper form is extremely important, especially in regards to the lifter’s spine. Failing to maintain a neutral spine can result in serious back injury. When it comes to a proper grip, overhand and alternating are suggested, with the later generally used in lifting greater weight. As expected, this is a common lift in CrossFit, and has easily become one of my favorites.

Deadlift on Wikipedia

Exercise Of The Week – Box Jumps

Wednesday, July 13th, 2011

Yeah, that’s insane.

No, you’re not expected to jump that high when you first start.

Box Jumps are an excellent plyometric exercise that works heavily on the lower body. Because of the explosive power and muscle contraction requred from that part of the body you’ll build strength fairly quickly and see an increase in jumping ability i.e. height.

Now, I’ll be the first to admit my vertical isn’t great. I can’t use the standard boxes that are set up at the facility I use, even if its only by an inch or two. Instead, I stack a few weights up until they reach a slightly lower height and I’ve been working from there. That’s one of the best things about Box Jumps, though. They require no specialized equipment and can be done almost anywhere, at massive benefit.

Steps are as follows:

-Set up a box. If you don’t have a box handy, stack up a few weights, aerobics steps, or use a sturdy chair/bench. Work within your means and abilities.
-Stand in front of the box, feet shoulder-width apart.
-Jump on top of the box, planting both feet firmly on the surface.
-Hold for roughly a second, then jump down, bending your knees as you land.
-Repeat explosive movement as necessary.

If you’re finding your jumps too easy, don’t forget you can add more height, carry weights while you jump, and/or try other variants, like Box Jump Burpees, for a more gainful and intense exercise. I highly recommend trying Box Jumps out if you haven’t already.

Exercise Of The Week – The Burpee

Wednesday, July 6th, 2011

Having recently started CrossFit, I can safely say I’m getting a good workout every session. To celebrate this, each week I’d like to introduce one of the various exercises we… endure. And where better to start than the classic burpee?

Origins according to Wikipedia: According to the Oxford English Dictionary, the exercise was named in the 1930s for American psychologist Royal H. Burpee, who developed the Burpee test. Consisting of a series of the exercises performed in rapid succession, the test was meant to measure agility and coordination. It is not clear whether the exercise itself was invented by Burpee, or if his test merely popularized it.

I can’t personally confirm the statement above (it is Wikipedia, the encyclopedia anyone can edit after all), but I think it goes without saying that whoever developed the burpee was obviously more machine than man. For those not in the know: you start in a squat position, hands on the floor in front of you. Next, you kick your feet back to a pushup position, then immediately return to the squat position. From there, you leap into the air, as high as you can. Repeat as necessary.

Basically, done right burpees are one of the best, most exhausting exercises anyone can do. Plus, with all the variations available, such as one-handed burpees and pull-up burpees, there’s potentially no part of your body burpees can’t work out. Give them a shot if you haven’t already. The results may surprise you.