-Dirty

Also as we stay secluded on a Rock . There is an Important CF competition going on this weekend to find the fittest in the WEST(which i believe will be the future games winner of 2012). The OC Throwdown sponsored by my sponsors and homies LIFEASRX By the way if you didn’t know they make Bada$$ CrossFit Gear. Check out the OC Throwdown site to see the list of competitors and catch the action.

Keep it Classy-
Dirty

Here’s a little schedule that will whittle away any excess fat on the midsection, while building plenty of strength and stability through the middle of the body. Combine this schedule with a diet built around eggs, fish, lean beef, fruit, vegetables, bottled water, fruit juice and low fat or skim milk (if you drink milk), and the results will suprise you:

THE PROGRAM

After every training session, do the following, for two sets of 10 to 15 reps, with weights that make you work to get the required number of reps–

1. Hanging knees to chest or hanging leg raises (bring feet to top of bar if possible). If you wish, do these in a twisting motion. If you are strongenough, do these with Iron Boots.

2. Side bends with a heavy dumbbell.

3. Lying leg raises with iron boots, or leg scissors with iron boots.

4. Bent legged situps on an incline board, with a dumbbell plate held on the forehead or behind the head.

5. Twisting situps on an incline board, with the board set higher than in #4, using a lighter plate or no weight.

6. Hyperextensions with a plate or barbell held behind the neck.

Note: You can do these in a series, performing all five exercises with only a short break between each exercise, and repeat the series twice, or you can do two sets of each movement before moving on to the next exercise. The sequence method probably is best.

Further note: This program works best if you include plenty of squats (back or front style) and lots of Olympic lifting moves (snatch, clean and press, clean and jerk, etc.) The squats and OL moves will get your heart and lungs going, and increase your metabolism, leading to better health, more efficent use of the food you eat, and a general increase in overall condition. Anyone who does 45 to 60 minutes of heavy OL work and squatting 2x or 3x a week, followed by the midsection program detailed above, will build a lean, hard, strong and powerful body in a very short period of time.

Good luck and good training!

Click here to view the embedded video.

Also in People Magazine.

…this song sums it up

Click here to view the embedded video.

Any other craziness I’ve missed?

-DIRTY#$

http://www.military.com/military-fitness/marine-corps-fitness-requirements/usmc-pft-charts

http://www.military.com/military-fitness/air-force-special-operations/air-force-special-tactics-fitness-training

http://www.military.com/military-fitness/navy-special-operations/navy-seal-fitness-test

http://www.military.com/military-fitness/army-special-operations/army-green-beret-training

I also added some videos for you enjoyment.

http://defrancostraining.com/articles.html

Joe stands in the middle of his warehouse gym in New Jersey, surveying the action.

In one corner, an up-and-coming welterweight MMA fighter is deadlifting with a trap bar wrapped in chains, hitting 500 pounds at the top.

In another area, a top college football player is preparing for the NFL Combine, dragging a weighted sled, engraining the forward lean necessary for short bursts of juggernaut acceleration. His chances of turning pro are good; DeFranco’s gym has become a breeding ground for professional athletes.

DeFranco sees things here that you and I do not. He has a knack for spotting the pro athlete hidden inside the high school linebacker or college baseball team’s utility man. He knows who has it, and he knows who doesn’t.

But what is “it?”

What qualities do those with “it” possess? And if you don’t have “it,” can you develop “it?”

I asked Coach DeFranco. He said, “Easy. You have to be a G.A.M.E.R.” – Chris Shugart

Game On

“It” is hard to define. But get to know enough people with “it” and you begin to see a pattern emerge.

I call people who have “it” gamers.

Earlier in my coaching career, I didn’t bother to define what that meant. I just knew that some people had the ability to step up when it was time to step up. These are guys that other people want to be around. People just want to listen to them and be on their team.

Guys who have “it” share the same attributes as all the other people who have “it.” When I realized that all these athletes have the same traits in common, I came up with the G.A.M.E.R. acronym.

People who have “it” are:

G: Goal Oriented

A: Accountable

M: Motivated

E: Exact

R: Resilient

Are you a G.A.M.E.R.? Let’s break it down and find out.

G: Goal Oriented

You can’t get to where you’re going without knowing what the hell you want.

Guys who have “it” know what they want. They have goals, and this exudes from them in the form of confidence. They know where they’re going, and they’ll do what it takes to get there.

If you can’t clearly define what your goals are when asked, then it’s time you sit down and figure them out. A guy who knows his goals bleeds “it”.

A: Accountable

People with “it” are accountable for their own actions. Whether you’re an athlete, an entrepreneur, or just a guy aspiring to own a warehouse gym, if you have “it” then you don’t blame other people. Period.

If these guys suck one day, then they’re going to say, “I suck today.” They don’t make excuses. You’ll never hear, “Oh, well, I didn’t sleep good last night” or “My ride from school was late.” They are accountable for themselves. Always.

These people know, intrinsically, that they’re solely accountable for reaching their goals or not. If they screw up, they’ll take responsibly and move on. No blame, no excuses.

M: Motivated

Self-motivated, to be specific.

If you have “it” then you don’t need anyone else to motivate you. You’re not the guy that needs the pre-game pep talk.

E: Exact

Winners are exact. To get to a high level, you have to make sure you’re doing certain things to get there. This is where a coach or mentor comes in to help mold you. Some guys have “it” but they need to be steered in the right direction.

If you want to be an NFL football player, you don’t need to work on running a marathon, or even a mile. Don’t focus your training on things that don’t matter, things that don’t carryover in your sport. You have to be precise and do exactly the things that will help you improve.

R: Resilient

This may be the most important element. The first four things don’t mean shit if you don’t finish.

Men and women who have “it” go to the end. You can be goal-oriented, accountable, motivated, and doing exactly the right training, but if you quit when the going gets tough, then you never had “it” to begin with.

People with “it” lose games. People with “it” get injured too. The difference in them and others is that they don’t shut down.

I’ve worked with countless athletes in a multitude of sports, and I can tell you that most people with “it” have a story. They come off like they’ve got the world by the balls, but talk to them and you’ll learn they’ve been through rough times. They might have had family problems or gotten injured, but they stayed positive and were resilient enough to come through.

That resilience becomes their biggest attribute.

“It” is Not About the Program

I read the forums. I see people arguing on the Internet about whether to do Jim Wendler’s 5/3/1 Program or my Westside for Skinny Bastards plan. It’s great to think your programs through, but if you don’t have “it” – if you don’t have the right mental attitude – then it doesn’t matter what friggin’ program you do.

I’ve had kids tell me that they’ve been doing my programs for four years, but when they come to my gym they’re in horrible shape. They’re weak; they look like they’ve never worked out. They’ve never pushed themselves. They don’t have “it”.

It’s not about the program. It’s not about the equipment. You’ve got to put the mental shit first; the program is secondary.

Are you game?

By: David Lyman
Published by:Richard Largo

Also check out this vid I found pretty crazy!!

Click here to view the embedded video.

Keep it real
Dirty

Fat is fattening. It’s easy to think of it that way. However, as most of you probably are well aware, this is a complete joke. Fat provides energy, especially monounsaturated and saturated fat. Our body needs some polyunsaturated fat as well but we want to limit our intake. Thankfully the following smoothie has only 1.96 grams of omega 6 fatty acids. That’s pretty damn good for a total of 813 calories and 74 grams of fat.

The Recipe

* 1/2 Cup Water
* 1/4 Cup Ice
* 4 TBSP Avocado
* 1 Small Banana
* 3/8 Cup Macadamias (salted or unsalted)
* 5/8 Cup or 10 Tbsp Shredded Coconut

If you use a personal blender like the Hamilton Beach one that I love then the shredded coconut may not blend 100%. If you add more avocado then more of it will blend. Not too worry… This recipe is super thick and creamy. Enjoy it with a spoon if need be – it’s what I did. Around 20% of the calories come from carbohydrate which makes it low carb in my book. It has virtually no protein but sometimes your body desires that break from protein. We need our protein but consuming a bunch at every single meal for the rest of your life may not be the best idea.

I buy shredded coconut from Amazon at around $1.60 per package when I buy a 12 pack. I can buy the exact same stuff at a local health food store here in Hawaii for $3.99.

Macronutrient Breakdown

* Carbs: 44 grams (18 from fiber, 17 from sugar)
* Protein: 9 grams
* Fat: 74 grams (35 saturated, 32 monounsaturated, 2 polyunsaturated)
* Calories: 813 (76% fat, 20% carbs, 4% protein)

Some of you may freak out at the 44 grams of carbs. Relax. Realize that 18 of those are from fiber. Also realize that the total caloric intake is 813. Why not share this with one other person and enjoy some sunny side up eggs with it? Now that would be one hell of a low carb paleo breakfast.

Abundant in vitamins and minerals…

The entire smoothie has a lot of vitamin b6, magnesium, potassium, copper and manganese. Go here for the entire nutrition breakdown via NutritionData.com: