Lie-Proof Fitness, Part 1

Authentic fitness is among the noblest of goals and one of the few things left in the world that no amount of money can buy. It is instinctively known that authentic fitness is only available to those willing to engage in some difficult and often very nasty work. Yet no matter how smart you think you are, you can get sucked into an entirely different and false notion about fitness. Here's how it happens:

You're no doubt aware that many of these contrived yet popular fitness concepts arrive in our consciousness via messages from someone trying to sell us something; a.k.a., advertising. We all think we're pretty good at filtering advertising from fact, but in the absence of any credible information even the most astute among us will often treat advertising as fact. And, in the presence of conflicting messages, we will simply adopt the position that more closely matches our pre-existing beliefs - and the truth is lost. How all of this applies to fitness ought to be obvious: when the messages contain words like "easy", "simple", "3 minutes a day", "...from the comfort of your living room...", "...a slim beach-body in two weeks...", or the like, we should be pretty sure that the subject is not fitness. But we're not.

The reason is that these messages want you to believe that they are about fitness, and will actually use the word fitness or its equally powerful sibling, "health", liberally in their messages hoping that you will connect it to their product or service. Sadly, their plan most often pays off. As a result, people are currently pursuing some ridiculous activities with the solid belief that it will result in that thing they think of as fitness? Years of their life and countless hours of their time may slide by before they realize that they've been tricked.

How do you 'lie-proof' yourself? The answer in the next installment coming soon.

If I could only have 5 pieces of equipment in my gym, the Concept 2 rower would be one of them. Fortunately, I don't have to make this choice, but several of my friends and clients who have asked for my advice on setting up their home gyms do. I always recommend that they include a C2 on their shopping list. And I am emphatic about that brand specifically. There are knock-offs and variations on the theme, but none can compare to the contribution that a genuine C2 will make to your fitness. Don't even think about another brand.

Apart from some custom pieces, my C2s are the most expensive items in the gym, but that's not saying much since most of the equipment you'll ever need for the work of authentic fitness is pretty unsophisticated and inexpensive stuff. By comparison, you could nicely equip a home gym capable of world-class work - including a C2 - for the price off one Sears treadmill.

So what makes the C2 such a "must have" item? Anyone who's ever learned proper form and rowed themselves to failure knows the answer to that question. It's the quality of the work: whole-body and intense. That is, if you do it right. Remember, easily 95% of the people you will ever see use a rower in a typical health club environment are exhibiting highly inefficient technique. Don't base your form on observing anyone you don't know. Get coached by an experienced and knowledgeable person.

A large contributor to the efficacy of the work is in the rare and wonderful opportunity you have with a C2 to measure your performance in real time and at a very finite level. This is something that is impossible in just about any other worthwhile activity. This real-time performance tracking keeps us right on the edge of our capacity envelope; a beautiful place to be for maximum efficiency and results.

If you have access to a C2 or want a beautiful addition to your home gym, learn how to use one and make if a regular part of your workouts. If you need help with that last part, come to Gravity Janes.

Labels: equipment

This workout is the original version of the challenge that has come to be known as Helen, from the days before we named the workouts.

Round 1 -
Run, 800m
Pull Ups, 21
KB Swings, 21

Round 2 -
Run, 800m
Pull Ups, 15
KB Swings, 15

Round 3 -
Run, 800m
Pull Ups, 9
KB Swings, 9

Post time and hate mail to Comments.

I try to schedule a Fran test about twice a year, but every once in a while an impromptu Fran competition pops up out of rotation for no recognizable reason. I don't question these things, I just let them happen.

Such was the case this week, so I thought I'd post it here for those of you that didn't get in on it at the gym. Wherever you got your Fran, please post your loads and times to Comments.

And for those of you who have never met her, here she is:

Thruster, 21 (suggested loads: m95 / w65)
Pull Up, 21 (BW)
Thruster, 15
Pull Up, 15
Thruster, 9
Pull Up, 9

In this series you are looking for the highest loads that will allow for 21 continuous reps of each movement. This may require more than one workout to accurately determine the load for each, but start with your best guess. And remember, it is better to error on the side of too much load than too little. Finish all 21 reps even if you can't get them non-stop.

Note: "Continuous" is defined as no more than 2 seconds of non-movement.

21 continuous reps of Deadlifts
21 continuous reps of Thrusters
21 continuous reps of Push Presses
21 continuous reps of Front Squat
21 continuous reps of Dumbbell Chest Presses

Post loads to Comments.

For time:

1000 meter row
Thruster 45 lbs (50 reps)
Pull-ups (30 reps)

Post time and other thoughts to Comments

Alternate:
Kipping pull up
Feet-To-Hands
10 reps

Alternate:
Weighted pull ups
Weighted knee-raises
(10 / 20 lb. dumbbell)
10 reps

Front Bar Squats
(65 / 95 #)
10 reps

All of the above equals 1 round. Do 3 rounds for time.

Post time to Comments.