The Good Life

Tips, tricks and inspiration from Coach Justin

[coachjustin]

Deliciously Simple Carrot Ginger Soup

Here’s a great recipe to help shake off the last of those winter blues. It’s light, tasty and oh so easy. My only add was a touch of sriracha for heat - and by touch I mean 1/2 gallon, but that’s just how I do.

Check it out here and let me know what you think!

[coachjustin]

Muscle Up Militia - Movement Breakdown 2 (The Scoop Position)

Welcome back MUM recruits. Time for the latest edition of the MU movement breakdown - this week focusing on the scoop position.

The Scoop Position 

Now that you've been practicing remaining tight in the bottom of your swing as you transition - it's time we added the next piece to the puzzle.

The scoop happens as you come forward. Your momentum and the spring that comes as you transition from full flexion to full extension (superman to hollow body) will naturally cause your feet to whip forward and your connection to the rings will help them to drive upward. 

This drive helps transition your body into the scoop position (seen above). Note that eyes are forward and body is still tight, with the only major change happening at the hips.

Watch this video for a visual representation of what we're training: http://instagram.com/p/suoGiAnKJJ/

As you practice this, you should focus on remaining engaged, keeping your gaze forward and driving your feet to eye level. These three things will help set you up for the next movement step (the hip pop), which we'll cover next week.

Before practicing the scoop this week, start with this...

Bar Warm Up Drill

Hang from the bar, fully engaged

Slowly shift from hollow body to superman

Start by focusing on transitioning just your feet, then feet+hips, then everything up to your shoulders

focus on your form and on remaining engaged as you transition back/forth

Weekly Drill

5 sets of 2x scoop swings 

then MU (for those on the multiple MU track)

Otherwise 5 sets of 10 scoop swings Here's that video again: http://instagram.com/p/suoGiAnKJJ/

In back part of swing:

False grip V out practice 

practice keeping tension on straps & turning out 

Watch this: http://instagram.com/p/v0082nRkPv Notice how he maintains tension throughout the kip

Weekly Strength

5xME ring dips (focus on positioning)

5x5 low bar row (just like ring row, with bar on rack - 5 should be taxing)  (superset)

If doing a second strength day, do last week's strength.

As always, ask questions and have fun!

[coachjustin]

Muscle Up Militia - Movement Breakdown 1 (False Grip / Engaged Shoulders & Core)

Welcome new recruits to the first in a series of movement breakdowns that will help you better understand and train the specific parts of the muscle up.

First, for those that can't complete your first muscle up - remember strength and training are key - so work the drills, don't just spend your time making failed attempts or you'll only end up unnecessarily injured.

THE MIGHTY MUSCLE UP

For those who don't know what a proper kipped ring muscle up should look like, this is it: http://gymnasticswod.com/content/muscle-rings-kip

Now that you've seen it, let's get you started on the path to nailing your first muscle up and therefore becoming an official member of the Muscle Up Militia, by going over some basics.

FALSE GRIP

The false grip helps add stability by eliminating the wrist joint while properly positioning you for the turnover at the top and will make a big difference as you learn to achieve your first muscle up. Much like the hook grip - don't fight it, just learn to do it already.

A couple quick pointers: (do this week's drill for a full tutorial)

As being shown below, your weight should be resting on the heel of your hand...

You should be holding the ring higher in your hand (notice it's not across the knuckles)...

So that you're supporting yourself by the heel of your hand, and to some degree your wrist, rather than by the palm and fingers (more on the specific drill below, in this week's drill section).

This will feel weird - especially at first, but the benefits will far outweigh the awkwardness so practice, practice, practice.

ENGAGEMENT AT THE BOTTOM

As you hang from the rings - much like the bottom of your kipping pull up - it's important that you maintain shoulder engagement as you shift your body from global flexion / the plank / hollow body position to global extension / the superman position. 

Watch this video for a good/bad example: http://instagram.com/p/v8kPMqRkCn

Notice how much less effort it takes on the left to achieve the same movement.

One big difference on the rings vs the bar is the fact that the rings are mobile and are therefore more difficult to retain proper tension on while kipping. This loss of tension can lead to all sorts of issues, including 1) ring sway 2) undue stress on your system as you're jerked around by the snap of the rings going in and out of tension.

To adjust for that, practice externally rotating (turning your hands and the rings out) in the back of your kip. 

Watch this video for good/bad example: http://instagram.com/p/wGvs5KRkCd

DRILLS

False Grip Drill - set up a box and experiment with hanging on bars from false grip wrist position. https://www.youtube.com/watch?v=CtAui84zEAU

Was that easy? Try a pull up and these advanced drills

Hard? Try the same thing with a lacrosse ball in each hand

Engagement Drill - practice hanging from the rings in false grip

Shoulders should be engaged

Transition from hollow body to superman (flexion to extension)

Turn rings out at back of kip

WEEKLY STRENGTH

5xME strict ring rows

5xME strict ring dips (superset) 

As always, send in all questions and have fun!

[coachjustin]

Muscle Up Militia & the 45-Day Challenge

    Welcome one and all to the rag tag group of ring-dominating, muscle-up-aspiring goal seekers that I'm calling the Muscle Up Militia.

For the next six weeks, We'll be covering each major part of the movement, highlighting key areas of focus and providing drills to help you sharpen your skills and nail your goal. 

All that's required from you is the hard-work and dedication that I know you already possess and the willingness to try some new things in the pursuit of greatness - so let's do this!

In the next post I'll start to drill down into specifics and begin discussing this week's movement focus - however, for my TL:DR friends who just want to get down to business:

1) Focus on strength and drills first! Attempting MUs without the proper strength and form will just lead to unnecessary injury.

2) Strength: programming below

alternate weeks or do both w/ at least 2 days rest in between

want more advanced strength drills? Email me

3) Drills: I'll be pairing drills with different subsections of the movement but if you want to work at your own pace, the most important drills are listed below.

4) Videos: Email your videos (record a 3 attempt set). Karin & I will review them and send you specific suggestions for improvement.

TL:DR STRENGTH PROGRAM

Strength Week 1 5xME strict ring PU (slow negatives) 5xME strict ring dips (superset)

Strength Week 2 5xME strict ring rows 5xME strict ring dips (superset)

DRILLS

False Grip Drill hang on bar from false grip/wrists advanced=try a PU *Hard? Try w/ lacrosse ball in hand https://www.youtube.com/watch?v=CtAui84zEAU 

Ring Row Drill Focus on good shoulder and body positioning YouTube.com/watch?=9V_go66Er0A

Scoop Drill 6x10 swings http://instagram.com/p/suoGiAnKJJ/

In back part of swing: False grip V out practice practice keeping tension on straps & turning out http://instagram.com/p/v0082nRkPv

Transition Drill  3x5 Seated ring band to through window  Band should allow you to sit at bottom with arms extended above Complete dip with each rep https://www.youtube.com/watch?v=IbEUM6KQNzg

Low Catch Drill Tight band secured on both sides there to catch you at chest https://www.youtube.com/watch?v=ZmvAP0fVkCQ

.

This is going to be a great 6-weeks, so welcome to the fold and don't be afraid to speak up if you need help.

Now get out there and start earning that dream! 

[coachjustin]

Improvement: I Want it Now!

After you've been working out consistently for a few months, you'll likely hit a point where you think "I'd like to do X weight or X reps or X time - How long is that going to take?"

Lucky for you, one of the biggest workout trackers of CrossFit athletes, Beyond the Whiteboard (BTWB) claims to have figured it out.

According to their study, on average, it will take you 5-6 months to improve your fitness levels by 10%. Of course this varies, with larger gains for new people vs hardened fire-breathing veterans.

This excerpt shows some of the key data from the study, broken down by skill level.

New & Intermediate CrossFitters will improve quickly When you are fairly new to CrossFit® you can improve at a pretty quick rate. If you’re currently between 1-60, stay committed and consistent because you have a chance to raise your fitness level by 20. In fact, on average, it takes 19 Months to improve from a level 50 to a level 80. In short, eat well and get to your CrossFit Affiliate a few times a week.

Advanced CrossFitters On average, it takes about 5-6 months to improve your Fitness Level by 10 levels. This rate holds true until you get to Level 80. Going from level 80 to 90 takes over 8 months, on average, which is 45% longer than it takes to go from 70 to 80. To make Regionals, you need to be near a level 90.

To make Regionals, you need to be near a level 90.

Elite CrossFitters To get to a level 95, which is near Games level, it takes about 6 additional months. As your level gets higher and higher, it becomes more and more difficult to continue increasing your level. The difference between one or two levels at the top is huge.

As you can see, the higher you get, the longer it takes to eek out that extra few points of fitness (based on their standards) and the hill only gets steeper at the top of the top. Of course all of this assumes consistent work and proper dieting, sleep, etc but still... interesting findings. 

One huge thing this doesn't address: how people achieved these increases. Knowing the average time is great but I'd put a large wager on the fact that the training style to get from 80-90 varies largely in scale and focus (along with it varying from athlete to athlete) compared to the typical 6 month CrossFitter who's going from 40-50. 

So, is this time-frame consistent with what you've found with yourself and those you train? Share your findings in the comment section.

Read the whole article including a case study here: http://blog.beyondthewhiteboard.com/2014/07/08/how-long-does-it-take-to-improve-in-crossfit/

[coachjustin]

This guy did Games Open WOD 14.5 in a quarry in Bhutan using bamboo, ropes and rocks. You can read his whole amazing story here.

For those with the will, their is always a way.

[coachjustin]

P.F. (Paleo-Friendly) Changs: Fast, Delicious Lettuce Wraps

These little wonders are so good and so easy, you may just add them to your weekly meal rotation. Seriously, I feel a craving building just talking about them now.

So, without further ado -- here's my quick, easy version, adapted from this great recipe from Kendra Benson.

Ingredients

Butter lettuce leaves, washed and separated

1 lb ground beef (grass-fed if possible)

1 large yellow onion, chopped

2 cloves garlic, minced

1 can water chestnuts, drained and chopped

1 bunch green onions, chopped (optional)

2 tbsps coconut aminos or low sodium soy sauce

3-5 tbsp rice wine vinegar

Paleo sriracha, to taste

Dark sesame oil or sesame seeds

Olive oil, for cooking

*Depending on how strictly you follow the paleo diet, I've included other options like low sodium soy sauce.

Recipe

Food prep: Wash and prep your butter lettuce. Chop up the yellow onion, garlic, water chestnuts and green onions.

Heat a medium sized skillet on med/med-high heat. Add yellow onions and cook until semi-translucent. Clear a spot on the pan and add garlic, then add a little extra oil directly on top of garlic and cook for a minute max (you just want to release the flavor, not burn the garlic or it will bitter). Put everything in a bowl to the side.

Add your meat to the pan. Brown and separate using the back of a wooden spoon. Drain any excess grease once the meat is fully cooked. (a little water will do wonders to help pull out the oil when draining)

Add the bowl of onions/garlic back in to the skillet along with the water chestnuts and green onions. 

Add the rice wine vinegar, soy sauce or aminos, and sriracha. I personally like to add a lot of spice and a good amount of rice wine vinegar - to the point where it's almost boiling in the pan a little - then just quickly stir and cook it all off. The important part is to make sure you get that balance of salty and vinegary. So if it tastes more like tacos than Asian lettuce wraps - add more vinegar/heat. 

Turn off heat and sprinkle with sesame seeds or stir in sesame oil to taste.

Serve in a big bowl with a plate of butter lettuce leaves so your guests can build their own wraps.

Devour mad amounts of delicious lettuce wraps!

If you have your own version or have any questions - I'd love to hear about them.

Enjoy!

[coachjustin]

New Team Blog: LGF Strength

If you haven't already, be sure to check out the CFP new strength site by Karin: http://lgfstrength.tumblr.com

Current topic: The art of the snatch.

[coachjustin]

Q&A - Sad Salad Alternatives

I recently received this question from some co-workers and thought it was worthy of sharing with all of you dealing with the common issue of the lame lunch.

-- -- --

Hey, Justin!

 Didn’t you mention being a trainer or something similar as a second job?

 Maybe you can help us. We’re trying to stay/get in shape, but we just can’t stand “sad salad” days anymore. We figure there has to be a healthy alternative that doesn’t feel like a punishment. Any recommendations? 

-- -- --

Hey there,

 This actually a rather in-depth question, however without diving into personal nutrition goals, your exercise regimen and a bunch of other health-related issues… the short answer is: Yes, there are all sorts of delicious options that you can eat for lunch that are better than salad!

 If you think about it, there are really only two things you can control when it comes to eating:

The ingredients (including how you prepare said ingredients)

The quantity (both consumption levels and ingredient ratios)

 So analyzing each of these…

 Ingredients:

Aim for real foods that are sustainably grown and nutrient dense. Eat some meat, more vegetables and avoid simple sugars and grains as much as possible. If it has ingredients you can’t pronounce, it’s probably bad for you. Spend most of your time shopping in the meat and veggie areas; buy and eat real food as close to it’s actual form. Corn on the cob? Yes. Corn Syrup? Nope.

 This nutrition in 60 seconds gives another perspective on this: http://whole9life.com/2011/09/nutrition-in-60-seconds/

 Quantity:

Assuming you are eating quality ingredients and following guidelines, like those above – eat as much as you need to maintain a healthy lifestyle. What's more important is how you balance the ingredients so you’re getting the right ratios of carbohydrates, fats, and proteins in your meals. 

 Zone diet recommends 40:30:30 (carbohydrates (40%), fat (30%) and proteins (30%)), however depending on your specific nutritional goals these can be adjusted accordingly by your nutritionist/trainer.

   TMI?

  So getting back to “sad salad” replacement options… by sticking to the guidelines above, the possibilities are endless.

The easiest in my opinion, assuming you cook, is to make extra of whatever you prepared for dinner and eat leftovers for lunch the next day. Here are two recipes that can easily be made in large batches and taste great for days after:

http://tinyurl.com/mlnfk9u

http://tinyurl.com/mvy5kef

Lettuce wraps are a fun sandwich alternative and so are Vietnamese Spring Rolls.

 …and if you are going to eat salad, make it an awesome one.

 Hope that helps!

-- CoachJustin

-- -- --

Note: This is not designed to be the end all, be all of nutrition or proper dieting, rather just the start of a longer conversation on healthy eating and better living. So do your research and keep the questions coming!

[coachjustin]

If you're in the gym much you've heard me repeat this quote plenty of times and based on the many hardships that so many in this world endure on a day-to-day basis, it's easy to see that this really is the truth.

Over the last 45-days you took something that started as a crazy idea, a dare to yourself or maybe just a simple thought that you could be better, even if just by the tiniest bit, and transformed it into a tangible goal with real results. Whether you were out to gain strength, lose weight or master a skill - you made a plan, changed your habits, fine tuned your skills and logged the extra hours to conquer that fear and make the changes necessary to slowly ascend closer to your ultimate goal.

Among the small successes and huge triumphs, the collective sighs and groans, the WOD stopping cheers erupting from the epicenters of progress across the gym -- you not only achieved the previously unachievable -- you've transformed from a group of random friends and acquaintances into a tight knit family and a team. A team that swaps recipes and hilarious stories, a team that shares in the victories and failures of all around you -- a team that I'm proud to call my own.

Regardless of whether you smashed your goal or collapsed in a beautiful heap short of the finish line -- you succeeded because you're smarter, faster, lighter, more-skilled and just that much more awesome than when you started. Filled with the knowledge of each little misstep and each notch toward success, each moment where you went wrong and the many ways that you can do it better next time - you were and are a success because when everyone else was talking about it, you were living it.

So now, before you lay your head on your pillow tonight, take that 15 minutes, that time in which you are capable of all things great, and celebrate your victory. Whether that means meditating on this moment of achievement and accomplishment while internalizing all that you've learned or clinking beer bottles and toasting to life (I hope both) -- enjoy this moment, you've earned it.

-- CoachJustin

[xtremotivation]

[coachjustin]

A new 45 day goal for you.

[coachjustin]

Marinade Magic: Super Green Sauce

This recipe is as simple as it is delicious... and it is really delicious. Originally found on Nom Nom Paleo, this family recipe will turn any chicken dish into an herbaceous, tangy, garlicy with just a hint of spice crowd-pleaser.

When I made it, I used maple syrup instead of apple juice and replaced the Aleppo pepper with Cayenne. It definitely tastes better with some heat, so don't be afraid to add a good amount of spice.

Rather than chicken wings I used some large chicken breasts, marinating them for 1 hour and then cooked everything in a 1/4 inch of marinade at 375F for 30-45 minutes (pull as soon as internal temp reaches 165F). 

I can't wait for grilling season to start, as I'm already dreaming up new takes on this sauce to use on everything that hits the grill.

Check out the full recipe along with some beautiful photos (including the one above) here and be sure to let me know what creative things you found to marinate.

[coachjustin]

Prime Athletes Approved: Paleo Blueberry Muffins

This Paleo Blueberry Muffin recipe is the talk of the gym and these muffins are so good, you'll feel like you're cheating. I was fortunate enough to be given one by Anne yesterday and all I could say, with a mouthful of muffin, was "I think someone ate mine when I wasn't looking, can I have another?"

... or at least I would have, if I wasn't so busy enjoying the fluffy goodness.

Originally found on Paleo Spirit, this recipe should be mainly things you already have in the cupboard (with the exception of blueberries, which you could replace with fruits/nuts, and possibly the tapioca flour). This makes it a perfect recipe to whip up next time you need a little something special and you happen to be snowed in.

Looking over the recipe, my only suggestion would be to lean toward ghee/butter over coconut oil, as 1/4 of coconut oil is a serious amount of saturated fat. Not that it isn't good fat, however 1 tbsp of coconut oil is 60% of your daily intake. That means a 1/4 cup is 240% compared to ghee/butter at ~145%.

Check out the whole recipe here and let me know what creative blueberry alternatives you come up with: http://paleospirit.com/2013/paleo-blueberry-muffins/

Update: I made this last weekend and ate most of the muffins before they even had time to cool. So good!

A note on serving sizes, the recipe says 12 muffins however depending on the size of your pan this may vary, so I recommend making a double batch. Plus, this way you can share a few with your friends. (and I do mean few...)

[coachjustin]

Paleo Perfect Valentine's Treats: Dark Chocolate Drizzled Pineapple

Give that special someone something sweet, easy and paleo this Valentine’s Day, without all of the junk-diet guilt.

This recipe is great for so many reasons, but mainly because it’s fast and it’s delicious. Get started now and you can have these wrapped and ready to delight in under 15 minutes.

Ingredients:

Dark chocolate

Cut up fresh pineapple

Mini, heart shaped cookie cutter (optional)

Shredded coconut (optional)

Steps:

Cover a plate or baking sheet with parchment paper.

Spread pineapple out on parchment paper in an orderly fashion with no pieces touching.

Place half a chocolate bar, broken into smaller chunks, into a small bowl.

Microwave chocolate in thirty second bursts, stirring in between until chocolate is well melted.

Use a spoon or spatula to drizzle chocolate over pineapple pieces.

Dust chocolate covered pineapple in shredded coconut quickly while chocolate is still hot.

Store pineapple in the freezer for 10 minutes or so, until chocolate fully sets up.

Wrap them up in something fancy and prepare to break some hearts.

You can use this same technique with all sorts of fruit (strawberries, dried mango, bananas, ginger) and the topping options are endless (crushed nuts, cinnamon, cayenne pepper, sea salt), so get creative and have fun!

Footnote: Photo is courtesy of Cooking With Curls / you can also see how to cut out pineapple hearts here.

[coachjustin]

[coachjustin]

Change Your Habits, Change Your Life: Eat Healthy Without Thinking

(photo courtesy of Paleo to the People blog)

So much of what you do and who you are is driven by the habits you establish and the many routines you follow. Whether you're aware of it or not, your body is constantly working to master new things (at least to adequate, functional levels), so it can then set them to autopilot/ignore. 

This is why we drill the basics so much when it comes to lifting technique and this is why if you learn something wrong, it's so much harder to change the habit later.

Luckily, in lifting and in life there are tricks that can help you reset your autopilot and create new, better patterns for living.

On the healthy eating front, this blog post by James Clear puts together a lot of well-known, scientific ways that you can hit the reset button without even really noticing that you've changed anything.

It includes some of my personal favorites that I've been preaching for some time, including the organization of your cupboards to showcase healthy snacks first and the mindset that I like to call The Path of the Water theory.

The Path of the Water theory states that water takes the easiest path to get where it needs to go (downstream). The same goes for you and everyone else when it comes to all the little (and cumulatively big) things we do.

What does that mean for you? That means that if there's something you want or something you'd like to do more, make it easier to do by removing as many hurdles as possible between you and your goal. 

Want to play the guitar more? Don't keep it in a locked case in the back of your closet under two suitcases and a box of Christmas decorations. Instead, hang it conveniently on the wall right next to your favorite chair.

Want to improve your overhead squat? Keep a PVC pipe and some mobility bands by your bed and take 5-10 minutes every morning or every night to work on improved position and better flexibility.

Want to eat healthier? Put the healthy food options where they are easily within reach, already prepped and ready to eat.

This theory also covers the converse: things you want to avoid or spend less time on. Put those unhealthy options on a top shelf behind three containers that will likely spill flour all over you if open the cupboard and see how less likely you are to go running out to grab that snack when you're having a moment of hunger-related weakness.

Get the picture? 

Arrange your life so that path to success is clear and watch the positive momentum grow.

Now go out and be awesome already!

For the whole list of healthy eating options, check out the post here: http://jamesclear.com/eat-healthy-without-thinking

[coachjustin]

Super Simple: DIY Skillet Meals

Sometimes the best meals are the ones where you just realize you have a bunch of tasty things in your fridge, so you throw them all in a skillet and serve them atop a bed of greens or veggies.

Tuesday night's meal was exactly that and it turned out so good, I was scraping the plate of the reheated leftovers during yesterday's lunch.

Here's an easy formula to create your own version(s) of this simple, delicious and healthy style of meal.

Base flavors: Start with a little oil and something flavorful and universally compatible like onions, garlic or both as a base.

Vegetables: Chop up and add other vegetables - starting with ones that take longer to cook, followed by faster cooking ones as time progresses so things are mostly cooked by the time you add:

A protein source: (usually meat but vegans can use alternative options), add based on how long it will take to cook and how close your vegetables are to being ready, keeping in mind that a full pan tends to cook everything, but especially thick vegetables slower. (drain fats before adding sauces)

Sauce / Seasonings: Something to tie it all together. Nothing works better than boxed crushed tomatoes IMO but the possibilities are endless. Ground pepper by itself is also great if you want less of a saucy finished product. For seasonings, buy the kind that are organic and salt-free. 

A Nest of Greens (optional): If it turns out you don't have enough in the skillet to make a full meal or need to properly balance your protein to carb ratio - add a bed of spinach, roast some cauliflower to pour it on or cook up some spaghetti squash - again, endless options here.

My Tuesday version was Sausage, Fresh Green Bean, Mushroom, Tomato, Onion, Garlic, Ground Pepper, Cayenne and a touch of Smoked Paprika on a spinach bed. Mmm mm.

What's your favorite skillet combo? Post it to the comments below.