Archive for June, 2011

n=1

Posted: June 15, 2011 in Uncategorized

Well I did something new.  No, I didn’t grow some hair.  I decided to take a supplement. I’ve been kicking the idea around for a little while.  You see, this may come as a surprise to you, but I’m not getting any younger.  I haven’t been bouncing back after my workouts like I used to.  I’ve been having a hard time getting motivated after any particular beat downs.  I’ve felt tired and rundown.  I tried to take some time off.  I increased my rest.  I shortened the workouts.  I trained for strength.  None of those seemed to help.

So recently on Twitter I hooked up with Progenex and starting following their tweets.  I won’t bore you with the details but I ended up with a free sample of PROGENEX Recovery.  Once they arrived in the mail I committed to giving it an honest trial.  My very own “clinical trial”.  I don’t care what happens to other people when they take something.  It makes for a nice story, but I need to know for myself.  So with my test subjects (me, n=1), I was ready to begin.

You see, I have never taken any sort of supplement on my own volition.  I took Creatine monohydrate while I was playing football in college.  The school provided it.  And it was awful.  It was like drinking sand.  I don’t know that there was any improvement in my strength that would be attributed to the Creatine.  We worked out like mad.  We lifted 4day/wk.  We ate massive amounts of bad food and got really strong.  I was also 21-22 years old.  I could lift a house and run like a deer.  I’m sure that that had a major role in that training program.  There were other guys on the team that took other supplements.  It was mostly for weight gaining purposes, but I just never really thought that much about it.

Fast forward 15 years and I still really didn’t think that there was anything to taking supplements.  I had always associated them with the beefcakes that super-set hammer curls and calf raises at the Globo Gym.  But how could I pass up a free sample. I set out to give it an honest assessment.  That is to say I took the product as directed.  After every workout for 2 weeks I mixed up a shake.  I took it at the prescribed time (within 30 minutes post workout) and just tried to be aware of how I felt.

I did some workouts that I knew would normally put me down for a few days.  The thing is that didn’t happen.  I felt great.  I was still sore but I always felt ready to workout the next day.  Even on my scheduled rest days I had to force myself to do nothing.  I wanted to workout.  I felt like I was ready to hit it again.

After my trial run ran out, it was back to the same ol’ thing.  I had a hard time getting motivated.  It was at this time that I pulled the trigger and ordered a bag of Recovery for myself.  I’m about a week into this bag and I have to say that I couldn’t be happier with the results.  In fact, I hit a PR on FRAN today.  And the thing is, I know I can go faster.  I didn’t throw up and I don’t have the post Fran cough.  I think I scared myself to tell you the truth.  It was the “easiest Fran” I’ve done.  If that’s possible.  In fact I’m upset at the fact that I didn’t go harder but I’ll leave that for another post.

So put me on the bandwagon.  There are a ton of people out there in the CrossFit community singing the praises of PROGENEX and I’ll lump myself in that group.  I would not have a problem recommending it to anyone looking to recover quickly after a workout that involves constantly varied, functional movements performed at high intensity.  And one more thing, It tastes good.  That is a plus.  If it helped me perform better I could look the other way on the taste but I didn’t have to deal with that.

I like it so much that I signed up to be a PROGENEX Affiliate.  I’ve added a widget button in the left sidebar.  By ordering through that button, you’ll get a 10% discount.  If you want to order straight from their website use the discount code BOYD for the same discount. Let me know if you give it a try and tell me about your results.

R.O.M.

Posted: June 2, 2011 in Uncategorized

My sister just linked to my blog so I better get it in gear and post something. I’ve been sitting on this topic for a while. Thanks for the motivation sis.

Range of Motion. What does that mean? Range of motion is the movement of a joint through it’s full natural articulation. If you want to break it down even further, it would be ‘All the way Up, and All the way Down.’ The main point we want to make here is that you are moving as far and as safely as possible. When you do this, you get the most bang for your buck.

Please notice that the hip is below the knee. When you squat at this depth you engage both the front (quads) and back (hamstrings) of the leg. When this is done the muscles of the leg work in concert with one another. The quads compliment the hamstrings and vice versa. When you isolate your muscles during workout (think leg extensions, leg curls, and partial squats) you create muscle imbalances that may cause you to be susceptible to knee injuries. And this is not only a lower body issue.

Push ups, Dips, and Pull ups performed with partial ROM will only hurt you in the long run. You can never go wrong with ‘All the way up and all the way down.’ Is it harder. Yes. You have to remember that you are working out/training to get better. Nobody cares if you can to 40 partial ROM push ups. That doesn’t help you become healthier, stronger, and ninjafied.

Check out this video of a full on ninja. I never knew that the push up was so technical. But now that I do I’m better for it and my shoulders feel great. It is really not that much stuff to remember. Once you get it ingrained, you’ll be able to knock out a ton of push ups and stay healthy through the full ROM of the shoulder.

Just remember that this is not rocket science. If you are unable to do a full ROM push up on the floor, raise your base of support for your hands. Place your hands on a couple of chairs or lean against the stairs. By raising your base of support you can scale a push up for your level of strength. If your are very de-conditioned, you can lean against a wall. You will still be getting the benefit from the full ROM. You will also be maximizing your workout time.