23rd of September, 2013 — Workout — Jogging, or Yogging if you’re from Sweden

Whats happening today Convicts?!

Today was a good little recovery day, and why not some cardio? I know I don’t like it, so thats what makes it a wonderful day for it. Yeah, I know that doesnt make too much sense, but I’ve to lie to myself like that to get in the Cardio ūüôā ¬†Nonetheless, it was actually a pretty nice day for a Calisthenics trail run with some of my meetup crew. They’re getting better every time we go out, and that makes me feel good. I like to see people progressing, especially when they’ve perfect form!

I’m getting incredibly psyched up for my MovNat¬†training and certification course this weekend! It’s been months coming, and I look forward to all the new knowledge and cool training techniques I’ll be able to implement afterwards! I only wish some of you were here to crank out some Calisthenics with me.

STAY STRONG!

-B

Running:

  • 3.84 Miles
  • Don’t time it while I’m running on the trail with my Natural Movers
  • =D
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2nd of September, 2013 — Workout — Cardio, Bulgarian Split Squats, Box Jumps, Balance Utilizing MovNat Techniques, Precision Jumping Utilizing MovNat Techniques, Transverse MovNat Techniques, Rows, Front / Back Levers, Calf Raises, Wide Grip L-Sit Pullups, Hand Walks, Dips, Tuck Planche Pushups

My Favorite Convicts!!!

How’re all you crazies doing? I know you’ve missed me, I havent been absent ( well with my log I’ve ). I did have a few days I missed writing things down, but I’ve been busy so its OK! I’m BACK! Oh and to you fellow American’s Happy Labor Day. Woot, a day off of work is never anything to complain about, especially if you use it to grill with the fam and get a solid workout in.

My workout progress has been a bit lacking as I’ve started a meetup group and have been doing group workouts using … you guessed it Calisthenics & MovNat training! I’m going for my certification in a couple weeks and couldnt be happier. Things are progressing in my pursuit of my dream of training others with Calis workouts & focusing on natural movement to accomplish those goals.

ANYWAY … hope you’re all doing well and progressing nicely, would be nice if you’d drop me a line or two with an update as I do care. Even if you’re struggling, leave me some love below, or contact me directly. I’m toying with the idea of some skype or remote training as soon as I’m certified, so keep checking back for updates as I’m sure I’ll be able to give you fine folks who’ve been following me for some time now, some sessions on the house ūüôā

STAY STRONG!

-B

Cardio:

We ran .64 miles four times ( Two session of workouts ) for a total of 2.56 Miles … not bad!

______________________________________________________________________________________________

Leg Work: Bulgarian Split Squats & Box Jumps

Set 1: Bulgarian Split Squats

  • 10 Bulgarian Split Squats ( Left )
  • 10 Bulgarian Split Squats ( Right )

Set 2: Box Jumps

  • 10 Box Jumps
  • 10 Box Jumps

______________________________________________________________________________________________

Balance Work: MovNat Techniques


Set 1:

  • Walk toe-to-heel Forward
  • Walk toe-to-heel Backwards
  • Three Times, walk toe-to-heel and at the end use the MovNat Pivot Reverse Technique
  • Three times, walk toe-to-heel and at the end use the Movnat Cross Reverse Technique

Set 2:

  • Walk toe-to-heel Forward
  • Walk toe-to-heel Backwards
  • Three Times, walk toe-to-heel and at the end use the MovNat Pivot Reverse Technique
  • Three times, walk toe-to-heel and at the end use the Movnat Cross Reverse Technique

______________________________________________________________________________________________

Precision Jumping:


Set 1:

  • Three ‚Äď Four rounds of Jumping from beam to beam, practicing the¬†MovNat¬†General Landing Technique

Set 2:

  • Three ‚Äď Four rounds of Jumping from beam to beam, practicing the¬†MovNat¬†General Landing Technique

______________________________________________________________________________________________

Transversing the Overhead Parallel Bars:


Set 1:

  • Going down one side of the bars and then back the other side using the¬†MovNat¬†Side Swing Traverse
  • Same deal, only using the¬†MovNat¬†Forward Swing Traverse
  • Lastly, using both bars with the Overhead Ladder Technique

Set 2:

  • Going down one side of the bars and then back the other side using the¬†MovNat¬†Side Swing Traverse
  • Same deal, only using the¬†MovNat¬†Forward Swing Traverse
  • Lastly, using both bars with the Overhead Ladder Technique

______________________________________________________________________________________________

 Rows & Advanced Front / Back Tuck Levers:


Set 1:

  • 8s Advanced Tuck Back Lever
  • 10 Rows

Set 2:

  • 10s Advanced Tuck Front Lever
  • 10 Rows

______________________________________________________________________________________________

Calf Raises:

Set 1:

  • 10 Calf Raises ( Left )
  • 10 Calf Raises ( Right )

Set 2:

  • 10 Calf Raises ( Left )
  • 10 Calf Raises ( Right )

______________________________________________________________________________________________

Wide Grip L-Sit Pullups:

Set 1:

  • 10 Wide Grip L-Sit Pullups

Set 2:

  • 10 Wide Grip L-Sit¬†Pullups

______________________________________________________________________________________________

Dips & Hand Walking on the Parallel Bars:

Set 1:

  • Hand walk the length of the bar‚Äôs
  • 10 Dips

Set 2:

  • Hand walk the length of the bar‚Äôs
  • 10 Dips

______________________________________________________________________________________________

Tuck Planche Pushups:

Set 1:

  • 6.5 Tuck Planche Pushups

Set 2:

  • 5.5 Tuck Planche Pushups

19th of August, 2013 — Workout — Cardio, Bulgarian Split Squats, Box Jumps, Balance Work, Precision Jumping, Side Swing & Forward Swing Traverse, Overhead Ladder’s, Rows, Calf Raises, L-Sit Pullups, Dips, Hand Walk’s, Tuck Planche Pushups

CONVICTS!!!!!!!!!!!!!!!!!!!!!!!

Today’s workout was awesome … well most of them are awesome, but today’s was particularly awesome for me I’d say.

I’ve recently started a meetup.com gruoup for alternative / unconventional training in the town I live in. I’ve had a few of my friends sign up just who’ve been wanting to workout, and it’s been pretty fun to ‘train’ them. ¬†I’ve been able to incorporate some of my MovNat¬†techniques, and I really can’t wait for my class / certification in September! It’s absolutely going to help me by working and incorporating it into my workouts right now. I always learn better when I’m teaching, it makes me really have to know what I’m talking about.

Anyway, it was four of us today and it was an excellent workout. We had Balancing, Jumping, Strength, Cardio, Traversing overhead Parallel Bars. It was intense. I’m glad to’ve had others there I could push and test their limits. ¬†The trail we used was down by the waterfront and it had different Calisthenics¬†stations set at different intervals. We would run down the trail, then turn around and hit up the stations on the way back, a total of three times …. ah, just check out the workout below

STAY STRONG!!

-B

Cardio:

We ran approximately .64 miles x four. For a grand total of …. 2.56 Miles!

______________________________________________________________________________

Legs work:

Set 1:

  • 10 Bulgarian Split Squats ( Left )
  • 10 Bulgarian Split Squats ( Right )

Set 2:

  • 20 Box Jumps

Set 3:

  • 10 Bulgarian Split Squats ( Left )
  • 10 Bulgarian Split Squats ( Right )

_____________________________________________________________________________

Balance work:

Set 1:

  • Walk forward / backward on the beams. If you fell off you had to start over
  • Three times up and down the beam, using the¬†MovNat¬†Pivot Reverse Technique
  • Three times up and down the beam, using the¬†MovNat¬†Cross Reverse Technique

Set 2:

  • Walk forward / backward on the beams. If you fell off you had to start over
  • Three times up and down the beam, using the¬†MovNat¬†Pivot Reverse Technique
  • Three times up and down the beam, using the¬†MovNat¬†Cross Reverse Technique

Set 3:

  • Walk forward / backward on the beams. If you fell off you had to start over
  • Three times up and down the beam, using the¬†MovNat¬†Pivot Reverse Technique
  • Three times up and down the beam, using the¬†MovNat¬†Cross Reverse Technique

___________________________________________________________________________

Precision Jumps:

Set 1:

  • Three – Four rounds of Jumping from beam to beam, practicing the MovNat¬†General Landing Technique

Set 2:

  • Three – Four rounds of Jumping from beam to beam, practicing the¬†MovNat¬†General Landing Technique

Set 3:

  • Three – Four rounds of Jumping from beam to beam, practicing the¬†MovNat¬†General Landing Technique

__________________________________________________________________________

Transversing the Overhead Parallel Bars:

Set 1:

  • Going down one side of the bars and then back the other side using the MovNat¬†Side Swing Traverse

Set 2:

  • Same deal, only using the MovNat¬†Forward Swing Traverse

Set 3:

  • Lastly, using both bars with the Overhead Ladder Technique

__________________________________________________________________________________________

Rows:

Set 1:

  • 10 Rows

Set 2:

  • 10 Rows

Set 3:

  • 10 Rows

________________________________________________________________________________________

Calf Raises:

Set 1:

  • 10 Calf Raises ( Left )
  • 10 Calf Raises ( Right )

Set 2:

  • 10 Calf Raises ( Left )
  • 10 Calf Raises ( Right )

Set 3:

  • 10 Calf Raises ( Left )
  • 10 Calf Raises ( Right )

_____________________________________________________________________

Wide Grip L-Sit Pullups on the Rings:

Set 1:

  • 10 Wide Grip L-Sit Pullups

Set 2:

  • 10 Wide Grip L-Sit¬†Pullups

Set 3:

  • 10 Wide Grip L-Sit¬†Pullups

_____________________________________________________________________

Dips & Hand Walking on the Parallel Bars:

Set 1:

  • Hand walk the length of the bar’s
  • 10 Dips

Set 2:

  • Hand walk the length of the bar’s
  • 10 Dips

Set 3:

  • Hand walk the length of the bar’s
  • 10 Dips

________________________________________________________________________________________

Tuck Planche Pushups:

Set 1:

  • 5 Tuck Planche Pushups

Set 2:

  • 4.5 Tuck Planche Pushups

Set 3:

  • 4 Tuck Planche Pushups

11th of July, 2013 — Workout — RUNNING!!

I’m putting in some miles this week Convicts!

Well maybe not tons, but its a hell of alot more than than last week. This¬†MovNat¬†running technique is a lifesaver for me. My knees used to bug me after any kind of runs, fortunately now, I’ve a much better and incredibly more efficient technique. Only thing is it hits my calves in a new spot, so they’re sore as hell haha, but I’ll take sore muscles over sore joints anyday! I know the muscles will adjust and the soreness will go away.

Again, nothing record breaking here with this run, but it sure put a beating on me ūüôā

STAY STRONG!!

-B

Running:

  • Distance: 2.01 mi
  • Duration: 17:53
  • Total Climb:¬†146 Feet

What do you think?

Hey Convicts,

Skipping all the stories, I’m not going to be doing the NCCPT course anymore. I learned an awful lot from it, but I’ve realized that it doesnt align with my goals for becoming a Personal Trainer. I’ve decided to refocus my efforts on MovNat.

That being said, I just came across this bit of info, and was curious what your take on it was.

It is a very positive thing to be fit, but are you
skilled?

-B

No Competing!

I’m reading this article about the creator of¬†Methode Naturelle¬†— the Natural Method. I’m becoming an incredibly big fan, and I just wanted to share this bit from the article that spoke to me.

¬†When you try to beat the other guy, he believed, you test the other man’s weaknesses and not your own.