Happy Thanksgiving! Run Eat Sleep

Happy Thanksgiving to everyone! Got a 4 miler in this am, before the onslaught of food. It was cold out but it felt refreshing! We ran through Glacier Ridge Metro park, the trails were awesome and not to mention it was inspiring running by 500K houses....Ill definitely do this every year. Great event for families or anyone willing to do something active on Thanksgiving morning.


M3S Sports has partnered with The City of Dublin, Columbus Metro Parks, Giant Eagle, Keller Williams, EPPA Red Sangria, Glazers and Fleet Feet Sports to produce the Seventh Annual Flying Feather Four Miler and Kids' Gobbler Chase to Celebrate the Active, Healthy Lifestyle and support a great cause: the 2nd & 7 Foundation.


"People tend to save themselves for the big dinner that's coming up so they'll skip breakfast or lunch," says certified nutrition therapist Jen Marshall. "I would disagree with that. The healthy way is to have normal breakfast and maybe a normal workout early in the day."
"If you have a regular breakfast, you are stabilizing your blood sugar, and when you finally do get to that meal, you are more likely to have an appropriate-sized meal," Marshall says. "It's the overeating that tends to make people feel sick at the end of the day."

"Exercising before the big meal is much better," Marshall says. "That will rev-up your metabolism and help you burn calories all day long."

Tips & Pearls:
Most people operate under the assumption that the more they run, the more weight they'll lose. That's true, but only to a point. Running is an incredibly effective and efficient form of exercise for burning calories. (You burn about 8.5 calories a minute when moving at a comfortable pace.)

Problem is, the more miles you log, the more efficient your body becomes at running and the fewer calories it burns, says Wayne Westcott, Ph.D., fitness research director at Quincy College in Massachusetts.

SNEAK IN SOME SPEED: If you work out, you've probably heard of intervals—short bursts of intense exercise with periods of recovery in between. Here's why they work: When you chug along at a comfortable pace (as most people do), your body gets energy easily from the oxygen you inhale. But once you switch into high gear, your muscles start working harder to process that O2, so they expend extra energy recruiting other chemicals in the body (adenosine-triphosphate and phosphocreatine, in case you're interested) to get the job done. "Your body likes to be on cruise control, because that's where it's most gas efficient," explains Westcott. "But when you push on the gas pedal, as you do in intervals, your body becomes less efficient and has to burn more calories to do the activity." (Active.com)

And these quick-but-killer efforts may be the closest thing you'll find to a magic calorie-burningbullet. You not only log less sweat time (which is kinder to your body) but also continue to incinerate calories at an increased rate even during the walking or jogging recovery periods, says Westcott. (Active.com)

"Do not let what you cannot do interfere with what you can do."
-John Wooden, UCLA basketball

"The biggest mistake an athlete can make is to be afraid of making one."
-L. Ron Hubbard, author

"If what you did yesterday still looks big to you, you haven't done much today."
-Wid Matthews, Chicago Cubs

"Success is a state of mind. If you want success, start thinking of yourself as a success."
-Dr. Joyce Brothers

The Need for Speed - Central Ohio

Speed is king. If you can run you will get noticed. If you want to work on one thing then work on your speed. For example, In baseball scouts say if a prospect can run and throw then we can teach them to hit. Yes some people are blessed and have god given speed but the good thing for everyone else is, if you work on your running you will get faster. Speed never slumps!! A great team or star player can go through a slump and not be able to hit or pitch very well for an extended period of time, but speed is something that remains with a player no matter what. It can turn an out into a single, a single into a double and can steal a run from the opponent (Bleacher Report). I wasn't the fastest kid growing up but I definitely had the quickness, which gave me an advantage and made me appear faster. I had to flat out work on my running/speed and I did progress as I got older. I developed a love for running and truly enjoy getting out and pushing myself. I think athletes with great speed are amazing to watch, there are plenty of them in the NFL and MLB so just turn on the TV and enjoy….or flip on one of my favorite films Top Gun.

"The Need for Speed"

In most sports it’s pretty common to hear about the importance of speed. In specific, running speed (how fast someone can run) has garnered a wide range of respect among sports performance coaches because it’s pretty common to see faster athletes’ excelling in sports. Look at any major high school or collegiate sports program. What is the major difference between the top schools and the mid-level schools? It’s SPEED! When athletes can run and execute sport skill with more speed, they’ll outperform athletes who move slower, in most cases (key 2 sport & fitness).

TRYING TO MAKE IT TO THE NEXT LEVEL, IF YOU CAN RUN YOU WILL GET NOTICED. WORK ON YOUR SPEED AND AGILITY!! SPEED KILLS

CENTRAL OHIO 
I grew up in Dublin, OH and went on to play baseball at Indiana University. Check out my friends over at Fitness Planning Consultants, the leading provider of speed training and sports conditioning in Central Ohio. I would highly recommend visiting their website below:

http://www.fitnessplanning.com/central-ohio-speed-agility-training/

Speed is the name of the game. Whether it’s football, basketball, lacrosse or soccer, speed separates a tier one athlete from a tier two athlete. For 15 years Fitness Planning Consultants has trained Central Ohio athletes to compete at higher levels. If you’re looking for that starting spot on varsity or a college scholarship, we are here to help you attain your goals.

CLICK BELOW:
 http://www.fitnessplanning.com/central-ohio-speed-agility-training/

Human Kinetics state that, "Some coaches believe that because the technique between track sprinting and sprinting in field and court Sports is different, field and court sport athletes should not be coached on sprinting technique and should just play their sport. This neglects the obvious fact that field and courtSports are running Sports and that speed is a major component of superior performance in a large number of these. To enhance their athletes’ performance, coaches should aim to improve their ability to run at speed, or to sprint, and to develop this ability within the context of their sport.

Although certain technical variations may exist because of the different demands of track versus field and court Sports, several of the fundamental principles of sprinting are common between them. Considering that field and court athletes sprint as part of their sport and that better performers in most field and court Sports are faster sprinters (Baker 1999), improving the technical and physical components of sprinting is important within the context of their sport and can give the athletes an advantage over their opponents. Consequently, although many track drills are not suitable for field sport athletes, some common drills and techniques are useful to both the track sprint coach and the Strength and Conditioning coach working with field and court athletes. "

GET YOUR SPEED ON!!

Tribute to Veterans

I want to thank all Veterans for their service and all they have done for our country. They are the real hero's. Everyone knows someone or has a family member past or present that has served for our Nation. I have a lot of friends that have served, past teammates  “There is no greater sacrifice than putting your life on the line for your country,” said Steelers President Art Rooney II. “The men and women of our military that do that have my highest respect and regard. I know the entire organization feels the same way.” Athletics is a game, playing sports seems like the most important thing in the world at times but you have to put things in perspective. The military personnel and what they do on a daily basis, gives us the opportunity to carry out our dreams on the field. I hold a great appreciation for that. CrossFit is also a big supporter of our Veterans. There are numerous amounts of WODs dedicated to our Veterans. Theres nothing better than busting your butt in honor of our troops. Many of the Vets belong to Crossfit Gyms and to note the Military uses CrossFit workouts in their training regimen.

Here is some information from an article written by, Christopher Prawdzik. Created in the mid-1990s, CrossFit is a branded fitness program that is “broad, general and inclusive” including a whole host of exercises and workouts. It’s been a staple of fitness fans and professionals whose everyday occupations demand it, such as police officers and martial arts practitioners.
It has taken on particular meaning for military personnel. In 2010, the Army Command and General Staff College at Fort Leavenworth, Kan., commissioned a study testing the efficacy of CrossFit to improve soldier fitness. Over six weeks the 14 athletes in the study averaged a 20 percent increase in physical fitness level, with one participant increasing fitness level by 41 percent.
The study also noted the growing interest in CrossFit among military personnel, with more than 58 nonprofit military CrossFit affiliates in place at the time. That number continues to grow.
But adding CrossFit to a military facility requires some thought as well as cooperation among patrons, staff and CrossFit professionals. Army Maj. James Uptgraft, one of the study’s authors and an operations officer for the 3rd Brigade Combat Team, 101st Airborne Division, is quick to recommend some focus areas when kicking off a CrossFit program:

CrossFit instructors must be well trained and certified.
“I think that there are two things that cause injuries with people who begin CrossFit: It’s bad trainers and it’s big egos,” Uptgraft says.
Mark Tolmachoff, an instructor at the Command and General Staff College who oversaw the Army study, agrees, noting that certified instructors are the cornerstones to a solid program.
“There’s a level of knowledge and expertise [and] they’re kind of like the watchdogs,” he says. “And when you get that core group of people who are certified and interested, they tend to generate interest from others."

 

The Steelers had a special tribute to the Veterans during their game on Sunday. Here are some of the comments from their top players.

William Gay: “There are a lot of people that won’t do what they do. They aren’t just protecting their own family; they are protecting the entire United States. I really respect their bravery and courage.”

Troy Polamalu: “They voluntarily sacrifice their lives to benefit and protect the ideals of our country and our freedom. You can’t even put into words how much I appreciate them.”

With the blazing sun shining on the gathered guests Monday in Virginia, the President celebrated the near conclusion of the 12-year-old Operation Enduring Freedom - though a small band of U.S. troops, estimates suggest fewer than 10,000, will remain in Afghanistan after the end of the year. "Even though this time of war is coming to a close, our time of service to our newest veterans has only just begun," the President said.

All and all I just want to show my appreciation for our troops and the courage they display. Like many of you both of my grandparents served, so here is a special shout out to them and their dedicated service.

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Reebok Deals- 30% Off Friends & Family Sale

Reebok has great gear for all activities. Don't miss out on this sale. Great quality products, Reebok is my choice for shoes and all my CrossFit gear. Its reliable, comfortable and it gets the job done.

Time is almost running out on Reebok’s 30% Off Friends & Family Sale*! Use code FRIENDS to save with this perfect opportunity to get a jump start on our holiday shopping with one of the biggest sales Reebok.com will run in 2013. There are a ton of great deals to be found for men, women and kids, and for the best deals browse the Reebok Sale collection for 30% off already reduced items! The sale has some exclusions like Reebok CrossFit gear and custom shoes, but most of what you’ll find on the site is included. Don’t miss this great chance to save on awesome workout footwear and apparel from Reebok!

*Some exclusions apply: Reebok CrossFit gear, items with $.98 price endings and custom shoes are not included in this sale.

Showing the love for Reebok! 

Also you can click the link below for Reebok Gear: 

REEBOK GEAR HERE

CrossFit…What Do You Need?

When you are just starting out in CrossFit or if you've been doing it for less then a year, here are some gear ideas that will help you get the most of your workouts. After going to the gym you will pick up on most of these things, but here is a jump start to get you going in the right direction so you are ready to go on day one. I'll touch on the basics of the types of gear you need and as you get more involved and experienced you can dive in a little deeper.

Here's my list below, but before anything you need to bring a good attitude. Most of the lifts are complicated and the WODs are tough. I'm learning everyday but I like the challenge. Strive to get a little better each day. Form is the most important, focus on having great form before you go up in weight.

#1 SHOES

I really believe in the CrossFit Shoes. I think they give you a true advantage. You can't wear any old shoe when you are performing the CrossFit movements especially on the rope climb. The CrossFit Nano 2.0 or even better the CrossFit Nano 3.0 will definitely give you an advantage coming out of the starting gates. This video below features Rich Froning, the three-time Fittest Man on Earth, further speaking to the benefits and features of the Reebok Nano 3.0.





#2 JUMP ROPE

All jump ropes are not the same. Having a good jump rope will make things a lot easier for you. While in CrossFit you will see DU (Double Unders) pop up fairly often in your WODS, DU are a great movement/skill and will take some time to perfect if you don't have them down but having the correct rope will definitely get you there faster. Double Under Problem Solved. Built with a six inch, rotating handle for sure grip, the Rogue SR-1 is capable of unbeatable speed. The bearing system allows for top-end revolutions and the coated cable adds speed and durability. It's built to last, the only thing that will break are your records. I Highly recommend this rope for any beginners. This rope is exactly what you are looking for.





#3  HAND GRIPS

There's no doubt you will be doing many pull-ups, Id say you may do more pull-ups then anything. With that being said your hands will take a beating. Chalk and Hand Grips will become your best friend. Although I own a pair I don't use them every time the WOD calls for pull-ups but they are nice to have when your hands need a break from the bar.
The perfect training aid to get through high rep WODs without tearing your hands. Use these for pull-ups, toes to bar, and any other movement that taxes your hands.

#4 Wrist Straps



Rogue Wrist Wraps offer the perfect amount of support for the Oly lifts, press and bench.
Sizing suggestions: Oly lifting 12" or 18" if you want your wrists to be mobile. Power lifting or strongman 18" or 24". The longer the strap the more support it provides. I use these pretty often, I feel you get great support when you are trying to go up in weight. These work great for overhead squat and I feel I get great support. These are definitely a must. You will be happy you bought them.

#5 LOG BOOK / WODIFY APP

You need something to track your progress. Every time you do a lift or WOD you should be recording your weight and time. Some gyms for example have an app where you can log in everything after the workout, at Grandview we use a program called Wodify. It works perfect with my iPhone and Ipad. Its great because you can see the workout prior to going to the gym and it will keep track of all your past workouts. This is a great way to see if you are getting better. The only way to move forward and keep advancing is to know where you started and what you lifted previously. If your gym doesn't have an app available then you need to keep track of everything yourself in a log book. 

#6 KNEE SOCKS or SHIN SKINS

Protect your shins. I use these every time we have a rope climbing session. You need some protection when you are going up and down the rope as fast as possible. I own both Shin Skins and high socks. I think they are both comfortable, I like wearing high socks even when they aren't called for.
Rope climbs, dead lifts, cleans and snatches can be hard on your shins (so hard that some athletes develop staph infections). Built with UV protective 3mm of hi-tech neoprene and breathable 10-24 Lycra, Shin Skins protect and serve. They’re light-weight and slightly compressive, yet offer the ultimate in protection.
SHIN SKINS ARE GREAT FOR:
Rope climbs
Dead-lifts
Cleans and snatches
Box Jumps
SIZING CHART
If your calves are 15" or smaller use the S/M size
If your calves are 15" or larger use the L/XL size

Improve Your Sales Hit The GYM…and don't forget to laugh

Did you know? Medical studies show that laughter boosts levels of endorphins, the body's "feel-good" hormones. Laughter may even boost the immune system. A good attitude and exercising your sense of humor may reduce stress, lower depression and help your body and mind to heal. As Groucho Marx said, "A clown is like an aspirin, only he works twice as fast."

Refresh your mind and body and hit the gym or go for a run, doing so will help you become more energized and focused throughout the day. Working out increases your mood which will in return will boast your sales. You will feel more confident and will be more apt to build better relationships. The better you feel the more people you will talk too.
Exercise during the workday improves job performance, British research has shown.
A study by Jim McKenna from the University of Bristol showed that after exercising, participants returned to work more tolerant of themselves and more forgiving of their colleagues. Their work performance was also consistently higher, as shown by better time management and improved mental sharpness.
Researchers expected that midday exercise would enhance mood. But the boosts in productivity surprised them, proving that workplace exercise programs benefit more than just the workers—they give companies more efficient employees who work better together. Health care costs can be expected to go down for employees who exercise regularly at work, resulting in fewer sick days, better attendance and more cooperation between co-workers. (Sparkpeople.com)
Action Sparked
If your employer offers onsite exercise facilities, start using them as often as you can. If you don’t have a gym at your office, join a local fitness club. See if your employer will help pay your membership fees—many clubs offer discounts to co-workers who join together. At the very least, bring along your walking shoes and take a heart-pumping walk instead of going out for a high-calorie lunch. After all, taking time to exercise could translate into higher pay if your job performance improves as a result.

Take a break get a laugh in…….

Gotta love Will Ferrell, I still laugh every time I watch this. Very Talented. I could post hundreds of videos.



Check this out, from market watch.com. If you're not working out, you will now.

If it’s any motivation for workers, the study suggests time at the gym pays for itself, and then some.

Workers who exercise regularly earn 9% higher pay on average than those who don’t, according to a study published in the June issue of the Journal of Labor Research.

Past studies have linked exercise with higher earnings, but the direction of cause and effect wasn’t clear. If gym-goers are more disciplined than their slothful coworkers, they might earn higher pay simply because they’re better workers, not because they exercise.

In an effort to cut through the confusion, Vasilios Kosteas of Cleveland State University, the study’s author, used a statistical technique called propensity-score matching. The idea is to score each study subject on whether they fit the profile of someone who exercises, based on factors like age, education level, and whether he or she played sports in high school.

By comparing subjects with similar scores, only some of whom exercise, Mr. Kosteas says his study indicates that exercise leads to higher earnings — although he also says follow-up studies are needed to know for sure.

Exercise has been shown in other studies to boost mental function and energy levels and improve mood. In that respect, it’s possible that it makes workers more valuable to employers.

Need an emotional lift? Or need to blow off some steam after a stressful day? A workout at the gym or a brisk 30-minute walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed. You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.

Head to YourReebok today to design a custom pair of the Reebok CrossFit® Nano Speed shoes and crush your workout with style like no other!

Get Creative With Your Workout on Halloween

Every now and then it's good to do something totally different for your workout…and I mean TOTALLY different.
SkyRobics was the choice for today. Everybody I'm sure has jumped on a trampoline at some point in their life but have you dedicated it to an official workout? I never knew this style of workout existed. SkyRobics will showcase your balance and agility skills as well as your core strength. I went with a group of gymnasts so I'll leave it at that. It was a good break up from your normal routine. I think one of the main benefits to this style of workout is that it's low impact. If you are currently doing a lot of running or pounding on your feet, this will be a good change to give your feet a rest and still get a pretty decent workout. I've seen a few different workouts on line after researching SkyRobics and they can get fairly intense, it just depends on your instructor and how advance you want to get.
Here's the break down of the workout I went through:  When you arrive you will get your own set of grip socks or shoes, go through a jumping warm up, then start you workout.  The instructor had the workout set up similar to insanity, continuous exercise, doing a different movement in each jump space (8 total). Lastly, we finished with suicides on the trampoline which is a lot harder then it seems. Definitely different then running on flat ground. All and all if you are looking to get a good sweat in you will.

TAKE YOUR WORKOUT TO THE SKY

Did you ever think it was possible to burn up to 1,000 calories per hour and still have FUN doing it? With SkyRobics, that is now a reality.
SkyRobics is low impact and combines advanced calisthenics, core exercise and strength building aerobics, all done on our patented, all-trampoline, walled playing courts. SkyRobics is one of the most dynamic, effective and intense workouts you can have, while being fun and easy on your joints. Those at any level of physical fitness will reap the physical and mental benefits of this revolutionary workout.

-Check out these videos below of some different movements performed at Sky Zone- 

Professional athletes including basketball players, ultimate fighters and gymnasts have already discovered the benefits of the intense cross training cardio movement that Sky Zone Indoor Trampoline Park offers. For years, fitness professionals have demonstrated the positive effects derived from exercising on alternative surfaces. Our trampolines work all primary muscle groups while engaging muscles not stimulated by traditional exercise. It is the ultimate core training experience.