Sunday, July 17, 2016

8 Weeks to Badass Re-Assessment Video

After 8 weeks of training we put everyone through one last rugged workout.  As in week one, we did an assessment to measure everyone's upper/lower body strength endurance, as well as their work capacity and stamina.

During the lower body strength endurance tests, we used 4 exercises (2 with a 40 or 60# sandbag) and had them perform each a certain number of reps for a total of 4 min. and then allowed a 3 min rest.

The upper body test used 3 exercises and they again performed each for certain number of reps, one after the other, for a total of 4 min.

The work capacity series was probably the most challenging mentally as each person had to complete 3 exercises for 5 rounds in as fast of time as they could.  The three exercises we used were sandbag getups (5x), burpees (5x) and 200m sprint (100 down and back).  Dave Harms set the bar on this one as he used his excellent aerobic capacity to set a blazing time of 8:18 (an average of just over 1.5 min per round.

Then last we did the stamina series consisting of 2 rounds of: 400m bucket carries (60#) and 1200m run.  Dave again set the fastest time with an impressive time of 15:35 (a drop of 3.5 min from his initial assessment).

Thank you to everyone who took part in this, I know you all gave your best effort each week. 

8 Weeks to Badass - Week 6 Video

Another great night of training.  This week we headed to Northwest Crossing and Discovery Park in Bend for some fun.  A good mix of strength and conditioning while utilizing some unconventional pieces of equipment (tires, wheelbarrows, sandbags. hurdles)

Wednesday, July 6, 2016

Health And Fitness Questionnaire #2

Each month I will be posting questions to test your fitness/health IQ.   They will involve several exercise, nutrition and general health questions.  

Answers will be posted on the 29th

1.       Which is recommended prior to working out in the morning to lose weight
a.       Beginning your workout in a “fasted” (not eating) state
b.      Eating a light meal with some carbohydrates
c.       Eating a large meal with lots of protein
d.      None of the above

2.       What does EPOC stand for?
a.       Excess Period Of Constipation
b.      Excess Pain Of Calisthenics
c.       Excess Post Exercise Oxygen Consumption
d.      None of the above

3.       How many calories would you consume eating chicken that contained 42 grams of protein?
a.       42
b.      126
c.       168
d.      252

4.       Men who consume sugary drinks have a ______higher risk of heart disease and increased levels of harmful _____________because of the sugary drinks.
a.       10%, blood lipids
b.      20%, blood lipids
c.       25%, HDL cholesterol
d.      30%, LDL cholesterol

5.       Besides improving health, what else can eating 3-3.5 portions of fruits/veggies a day do for certain populations?
a.       Make skin tone look better
b.      Improve vision
c.       Reduce tooth decay
d.      Build muscle tone

6.       Which of the following is true about EPOC?
a.       It occurs after exercise
b.      It is affected by exercise intensity
c.       It is affected by exercise duration
d.      All of the above

7.       Quinoa is a complete protein (contains all amino acids your body needs)?
a.       True
b.      False

8.       Which fruit contains more fiber?
a.       1 cup of raspberries
b.      1 pear with skin
c.       1 apple with skin
d.      1 cup of strawberries

9.       Pistachios are a great source of fiber, are high in antioxidants, which can promote a healthy heart and reduce diabetes?
a.       True
b.      False

10.     30 minutes of interval training per week is adequate enough to improve health?
a.       True      
b.      False

Monday, July 4, 2016

Health and Fitness Questionnaire #1 - Answers

1.     Muscle burns more calories than fat because muscle is active and fat is not?
A.      True
B.      False

2.       What is Resting Metabolic Rate (RMR)?
A.      The amount of sleep needed to function
B.      The amount of calories needed per day for your body to exist
C.      The lower end of your heart rate during an interval session
D.      Your resting heart rate

3.       Plant sterols (a compound found naturally in seeds, nuts, and fruits/vegetables) can help reduce LDL (bad) cholesterol?
A.      True
B.      False

4.       According to the American Association of Neurological Surgeons, which summer sport/activity resulted in the greatest number of head injuries?
A.      Cycling
B.      Basketball
C.      Football
D.      Powered Recreational Vehicles

5.       What form of carbohydrate is stored in muscle and used to release energy?
A.      Glucose
B.      Fructose
C.      Glycogen
D.      Galactose

6.       People who store fat in the abdomen region are at a higher risk for heart disease than those who store fat in their hips or thighs?
A.      True
B.      False

7.       Which nutrient is the main source of fuel for the body?
A.      Fat
B.      Protein
C.      Carbohydrates
D.      Vegetables

8.       According to the American heart Association, what percentage of US adults is reported to have high blood pressure?
A.      23%
B.      33%
C.      43%
D.      53%

9.       Muscles are categorized as 3 types, which one of the following is NOT considered a muscle type?
A.      Smooth
B.      Cardiac
C.      Striped
D.      Skeletal

10.   How many muscles are in the human body?
A.      192
B.      274
C.      500
D.      639

Monday, June 20, 2016

8 Weeks to Badass - "Week 5" Video

Last week's workout involved training mental fitness.  It's one thing to workout outdoors when it's warm and sunny and the conditions are perfect.  However, when it's cold, raining, and you're soaking wet it changes everything. 

In keeping with our theme for the program, "8 Weeks to Badass", we are not only working to improve the physical fitness of everyone in unconventional ways, but also helping to train their minds to block out those feelings of wanting to quit, or negative self-talk...ultimately making them a rugged athlete.   

The temperatures were in the high 40's last week while it was raining for the majority of the workout. We had everyone bring a backpack weighing between 20-30 lbs that they would wear for the length of the workout.  

After the warm-up, we didn't waste any time getting everyone uncomfortable.  To start the workout, we had everyone fully submerge in the pond, (50ish degree water) and then immediately put their packs on and begin climbing the 200m steep hill.  The rest of the 45-60 minutes would consist of hill repeats and dips in the water with several exercises.  

Not one person complained and it seemed as if they actually enjoyed it.  

In addition to the one outdoor workout during the week, everyone continues to follow our 4x a week Rugged Regimen workouts that include a track workout, a strength workout, and either a work capacity and stamina workout).