This Is What I Do

a health and fitness blog

Posts tagged speed

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Reads of the Week 1/26-2/5

Physical Health:

  • The Limitations of BMI: ow.ly/8LbOJ 
  • For Healthy Wrists, Rotate Your Rows (or Chin-Ups, or Presses, etc.) ow.ly/8N77I from Harold Gibbons

Training:

  • 26 Things I’ve Learned: Training Edition ow.ly/8Ld86 from SAPTstrength
  • Strength Training Exercises for Runners - The Science and the Programming: ow.ly/8POCo from Jonathan Goodman
  • What to do when you don’t like treadmills: ow.ly/8QfsD from SAPTstrength
  • 10 Common Deadlift Mistakes: ow.ly/8RUwt from Lift Big Eat Big
  • The Trap Bar Deadlift combines the best qualities of the squat and the traditional ow.ly/8Q7JF
  • Why you need single-leg training in your life: ow.ly/8QfCz from SAPTstrength
  • See Why Pulling > Pushing in your workouts: ow.ly/8OVqF from Harold Gibbons
  • The Negatives of Aerobic Training: ow.ly/8SzG6 from Charles Poliquin
  • 10 Reasons Why Endurance Athletes Should Include Weight Training: ow.ly/8Szvl from Charles Poliquin
  • 7  Principles of Exercise Selection: ow.ly/8RVCj 
Coaching:
  • 101 Mistakes Personal Trainers Make - FREE EBOOK from bit.ly/xenj6A Jonathon Goodman
  • What coaches and trainers can learn from Steve Jobs:ow.ly/8SOZX from Coach Kevin Carr

Mobility:

  • Having trouble with your squat form? Try this excellent mobility drill: ow.ly/8QsqI from Mobilitywod

Diet/Nutrition:

  • 12 Reasons You’re Not Losing Fat: ow.ly/8Pyob from Jason Ferruggia

Business:

  • Huge Online Success Story: How John Romaniello Turned Fitness Expertise Into a 6-Figure Business ow.ly/8Q8J3

Miscellaneous:

  • Out of the box thinking: ow.ly/8N5qw from  Colin Pistell

Filed under fitness reading afticles blogging blog post informational exercise workout health training physical education diet nutrition fatloss muscles strength speed squat deadlift pullup mobility

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Today

Had a great day today

  • Got some chores done
  • Workout warmup - 2 sets X 80 yard prowler pushes with 20lbs
  • Vertimax jumps - to work on my hops. Did 2 sets x 6 jumps with elastic bands and 1 x 6 with no bands. Vertimax jumping is pretty hard. My vertical leap isn’t so great so I’m going to fix that ;)
  • Got up to an 85lb clean. I thought I could do more but it wasn’t in the plan for today. 
  • Worked on my Jerk
  • Worked on my pull - specifically hitting the bar against my quad and then shrugging it up
  • Squats - 3 sets of 5
  • Barbell lunges - 3 sets of 8
  • Kettlebell swings - 3 sets of 12
  • Did the Gauntlet: 40 yard sprint, 15 pushups, 40y sprint, 15 situps, 40y sprint, 10 burpees, 40y sprint, 20 pushups, 40y sprint, 20 situps, 40y sprint, 15 burpees, 40y sprint, 15 pushups, 40y sprint, 15 situps, 40y sprint, 10 burpees, 40y sprint

And now I’m going to go eat! I love working out with MashElite

Filed under mashelite clean snatch jerk squat kettlebell swing lung barbell weights olympic lifting gauntlet pushups workout exercise fitness goals speed

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Garmin Giveaway Winner: Rebecca Gerdon!

thebrothersthornberry:

Congrats to Rebecca Gerdon (aka Foreversporty), you won our Garmin Forerunner Giveaway!  

Thanks to all who entered and be sure to stay tuned, we may have some more gear to share in the future!

Awesome! Thanks guys! :)

To all my followers interested in triathlons, running, and other endurance sports, check these guys out. These 2 brothers have been competing in endurance events since they were 11 and 13.

Filed under endurance triathlon brothers thornberry running racing competing athlete sports fast speed strength training

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I survived!! I conquered 2 running quests in fitocracy: the 5k challenge and the run a mile in under 7 minutes challenge. 1 mile in 6:35  3.16 miles in 26:33  I ran the mile on the track and it reminded me of why I hate running on the track.  OMG that was the longest mile ever!!  Oh well it’s done now The 5k was tough.  It was super hot and humid.  It was so humid that sweating couldn’t cool me off very much. I actually felt a little light headed a couple times.  Now drinking lots of water and refueling with a nice dinner :) If you want to join fitocracy and complete quests like a badass and get points for working out and meet other fitness-minded individuals click here .  You’ll be glad you did! 

I survived!! I conquered 2 running quests in fitocracy: the 5k challenge and the run a mile in under 7 minutes challenge.

  • 1 mile in 6:35 
  • 3.16 miles in 26:33 

I ran the mile on the track and it reminded me of why I hate running on the track.  OMG that was the longest mile ever!!  Oh well it’s done now

The 5k was tough.  It was super hot and humid.  It was so humid that sweating couldn’t cool me off very much. I actually felt a little light headed a couple times.  Now drinking lots of water and refueling with a nice dinner :)

If you want to join fitocracy and complete quests like a badass and get points for working out and meet other fitness-minded individuals click here .  You’ll be glad you did! 

Filed under fitocracy running 5k mile fast speed exercise workout athlete sports track quests weights

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LUNA Chix Cycling Efficiency and Form Clinic With Balanced Physical Therapy and Balanced Movement Studio

Today my LUNA Chix team hosted a clinic to help people become more efficient cyclists and also prevent injuries while cycling.  The teacher of the clinic, Brian Beatty really focused on tuning in with your body and knowing your body.  He gave us a brief explanation of the anatomy of our body that is used in cycling.  

We then did different exercises so we could focus on which muscles were used when and how to focus on using our hips (a very powerful and stable joint) to power our stroke rather than the knees (weaker joint) as many people use.

He also explained that the term ‘core’ as many people like to say is not a concrete definition.  Your ‘core’ depends on what you are doing.  He defined core as that which needs to have stability for you to have mobility.  For example, on the bike, the mobile things are your hips, knees, and ankles.  Your hands, wrists, elbows, shoulders, neck, and pelvis should be stable.  If all of those things are stable, you will be in the best position to produce efficient movement.  Everything from your hands to your pelvis then, is your ‘bike core’. 

We then got on our bikes and did some drills on trainers to practice efficient stroke.  The main lesson that I got out of this clinic was what Victor from Bicyclelab (the guy I intern for) taught me already: focus less on pushing down and more on pulling your foot backwards on the backstroke, then back and up, then sliding your foot forward along the top of your stroke.  The back of the stroke is the weakest part of the stroke but by improving your efficiency there, you can increase your overall power on the bike.  Also important is having a high cadence as long as you maintain good form.  High cadence will do very little for you if you have bad form.

Afterwards me and a teammate led a few women on a short ride to practice what they learned.  It was an easy 14.5 mile ride.  

So far great day :)


Filed under cycling physical therapy efficiency clinic luna chix chapel hill carrboro movement speed injury prevention core workout exercise fitness

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If you’ve seen me post my workouts over the past couple of weeks, you know I’ve been logging my workouts on fitocracy, the site that makes working out even more fun and rewarding.   Earn points for your workout, see what others are doing, learn from and talk with other people, and be inspired.   Hey you can be an inspiration yourself! Check it out! Click the following link to sign up (FREE) http://ftcy.co/lTSqQ6 My fitocracy name is foreversporty if you want to look me up. 

If you’ve seen me post my workouts over the past couple of weeks, you know I’ve been logging my workouts on fitocracy, the site that makes working out even more fun and rewarding.  

Earn points for your workout, see what others are doing, learn from and talk with other people, and be inspired.  

Hey you can be an inspiration yourself!

Check it out! Click the following link to sign up (FREE) http://ftcy.co/lTSqQ6

My fitocracy name is foreversporty if you want to look me up. 

Filed under fitocracy workout exercise fitness fitblr strength speed endurance motivation inspiration muscle weight loss fat loss weightlifting running cycling sports

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Don’t Want to Run in the Heat During the Summer?  Solution: Headlamp + Night Running Last week I bought a headlamp so I could go night running without tripping over my feet in the dark.  I got to try it out on Friday night and it was awesome. It was pitch black outside when I went but it was much cooler than during the day albeit a little humid. I am very pleased with this headlamp.  I got it at Great Outdoor Provision Store for about $20 and it’s awesome.  It doesn’t bounce on my head or slide off, it’s comfortable, and it illuminates a big enough area in front of me.  My mom thought that the bobbing of the light when I run would get me motion sick but I felt great the whole time.   So if you’re tired of getting up early to run and escape the heat, consider buying a headlamp and go night running! Be careful though, creepers come out at night so try to run with a buddy if you can. :)

Don’t Want to Run in the Heat During the Summer?  Solution: Headlamp + Night Running

Last week I bought a headlamp so I could go night running without tripping over my feet in the dark. 

I got to try it out on Friday night and it was awesome. It was pitch black outside when I went but it was much cooler than during the day albeit a little humid.

I am very pleased with this headlamp.  I got it at Great Outdoor Provision Store for about $20 and it’s awesome.  It doesn’t bounce on my head or slide off, it’s comfortable, and it illuminates a big enough area in front of me.  My mom thought that the bobbing of the light when I run would get me motion sick but I felt great the whole time.  

So if you’re tired of getting up early to run and escape the heat, consider buying a headlamp and go night running!

Be careful though, creepers come out at night so try to run with a buddy if you can. :)

Filed under athlete exercise fast headlamp night running product review runner speed sports strength workout me

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BIKE FIT I have a summer internship helping out Victor who owns a Bicycle Studio called BicycleLab where he performs bike fits for people, builds custom bikes, does repair, hosts clinics, etc. and last week I starred in a bike fit video with him that he can put online to help advertise his business and teach people about the importance of bike fit. It was awesome! The Dynamic Fit Unit is the bike contraption you see in the picture that is used to figure out the best position on the bike for a particular person.  With it, he can move the seat and handlebars up, down, forward, and backwards to get the perfect position for an individual’s biomechanics.  He also has saddles and handlebars that he switches out and he can make the crank longer or shorter as well.   The bike is hooked up to a computer that is connected to 3 flat screen displays on the wall.  The first shows the fit bike’s particular measurements and it can show several different ‘fits’ that have been tried out and saved.  The 2nd monitor is the coolest and it shows your power output for both feet at all points in your pedal stroke.  The 3rd monitor is a video display of a side view of yourself on the bike. During the process I found out that I had been pedaling inefficiently and by seeing my results on the monitor and with expert advice from Victor, I was able to increase my efficiency by 25%!! WOW! I never would have know I was pedaling inefficiently if I hadn’t seen the results in front of my face.  And I wouldn’t have been able to improve if it hadn’t been for Victor’s help. I’ll be sure to post the video when it’s done. It’s in the editing stage now  In this picture, the saddle is too low but we were in the middle of demonstrating how the seat can move up and down.

BIKE FIT

I have a summer internship helping out Victor who owns a Bicycle Studio called BicycleLab where he performs bike fits for people, builds custom bikes, does repair, hosts clinics, etc. and last week I starred in a bike fit video with him that he can put online to help advertise his business and teach people about the importance of bike fit.

It was awesome! The Dynamic Fit Unit is the bike contraption you see in the picture that is used to figure out the best position on the bike for a particular person.  With it, he can move the seat and handlebars up, down, forward, and backwards to get the perfect position for an individual’s biomechanics.  He also has saddles and handlebars that he switches out and he can make the crank longer or shorter as well.  

The bike is hooked up to a computer that is connected to 3 flat screen displays on the wall.  The first shows the fit bike’s particular measurements and it can show several different ‘fits’ that have been tried out and saved.  The 2nd monitor is the coolest and it shows your power output for both feet at all points in your pedal stroke.  The 3rd monitor is a video display of a side view of yourself on the bike.

During the process I found out that I had been pedaling inefficiently and by seeing my results on the monitor and with expert advice from Victor, I was able to increase my efficiency by 25%!! WOW! I never would have know I was pedaling inefficiently if I hadn’t seen the results in front of my face.  And I wouldn’t have been able to improve if it hadn’t been for Victor’s help.

I’ll be sure to post the video when it’s done. It’s in the editing stage now 

In this picture, the saddle is too low but we were in the middle of demonstrating how the seat can move up and down.

Filed under bicycle bike fit cycling dynamic fit unit efficiency pedal stroke shoes speed me