Bootcamp Fitness KC

Max Effort Dips 5-5-5-3-3-3

Rest 5:00

5 Rounds for Time:

5 Power Hang Snatch (115/75)
7 Box Jumps
9 Swings (75/55)

Max Effort Front Squat 5-5-5-3-3-3

Rest 5:00

AMRAP in 12:00

5 Pull-up / Knee-to-Elbow Combo
7 Push ups
9 Warrior Sit ups

Max Effort Hang Power Snatch 3-3-3-1-1-1

Rest 5:00

For Time:

750 SkiErg
750 RowErg

The learning process for the running the new backend of THE FITNESS CONDUIT is nearing completion.    If everything goes as scheduled you will land on this page at this time next week and will be directed to register and sign up for the MEBB offering.

There will be a sit to enroll and a PAYPAL link for your privileged access to all things MEBB.

I’ve enjoyed sharing the base of MEBB with everyone but even more excited to take this next step in content offering.

Max Effort Floor Press 3-3-3-1-1-1

Rest 5:00

5  Rounds for time:
Overhead Squats 95lbs x 15
Row 250 M

Max Effort Front Squat 5-5-5-3-3-3

Rest 5:00

4 Intervals  2:00 Rest between intervals.  Post each time

200 M Run
21 Swings (55/35 lbs)
12 Barbell Push Press (115 lbs /  70 lbs)

We recently concluded one of the more enlightening ‘clean eating’ campaigns in the last 11 years of group training practice. What started out as a discussion amongst the coaches turned into a gym wide project with over 55 participants. I learned a bunch about myself and I learned (confessionals) and observed a number of different things from those who participated and those who did not over the last 30 days. I wanted to share them with you today in hopes that you will become more aware and possibily help others become more aware as well. If you are uncomfortable with any of this then that’s a good thing too.

1. 30 days is more about the 6″ between your ears than the 30 days on the calendar. How soft we have become.
2. Alcohol continues to derail more body transformation than any other single practice.
3. I was using coffee as a vehicle for heavy cream. I’ll drink less coffee as a result and far less heavy cream.
4. When you seriously curtail your alcohol drinking your dream state returns and you sleep deeper. Don’t you think your brain is telling you something?
5. Even little changes add up to serious changes in fat loss.
6. Even a little sugar can be significant enough to trigger inflammation. In other words subbing a baby snickers for a regular snickers won’t cut it.
7. Reading is more fun when you run on 100% clean fuel. Treat yourself to a new book. I finished THE ART OF FIELDING in 30 days.
8. Olive Oil IS a good snack.
9. There is sugar in almost EVERYTHING pre packaged.
10. People will be snide and sometimes hateful about your eating. Eat healthy anyway. It really grinds them.
11. I now prefer a massive (1/2 pound at least) grilled ground sirloin to steak. Grass fed naturally!
12. Creamy avocado dressing is good on everything.
13. Use avocados on everything. It’s green butter
14. When they take your butter use EVOO.
15. Medium chain triglycerides (MCT) are good in your start up coffee.
16. Movie snacks are lame. Smuggle in your pistachios.
17. You can attend a birthday dinner party or a high school reunion and not drink.
18. …or a July 4th gathering.
19. One drink will really be enough because two is slippery and three means you are gone.
20. It makes me feel bad when you tell me XXXXX is sabotaging your health efforts. Be an adult and acknowledge that things are toxic with that person (thing?).
21. If your every social experience involves drinking then you have a distorted social life.
22. If you clean up your diet your hormone profile will likely improve.
23. The chocolate fountain advertisement on television is repulsive but I’ll rank chocolate as something I can’t moderate.
24. Jimmy Johns has the fastest Paleo to go meal (Unwich) on the planet.
25. Appropriate protein intake will deliver undeniable transformation results.
26. I still can’t burpee better following the Whole30 but I ran 12 miles.
27. My body fat is lower today than 1982 & my strength is at least 95% but I’m slow.
28. Coconut oil is cooking magic and might help reverse dementia. Buy your parents a tub and tell them to cook EVERYTHING in it.
29. I still don’t know what’s in GSB rub but I use it all the time.
30. Some people can moderate but others simply must abstain. Part of the secret to success is recognizing which you are in different situations.

Squats came under fire the last few weeks.  Seems that everyone from FACEBOOK to my current client list had advice and information on squatting,mostly bad. Just when I think we have put the lid on all the negative slanderous discussion about the squat move another round of assaults occur.

Fortunately I have an insider.  He trains with me when he’s not putting people back together from trauma related events.  He is a great sounding board on all topics from orthopedics, his specialty, to endocrinology.  He walks his talk!  Flat belly with a respectable snatch, clean & jerk and yes..squat.

So when I saw him, I ask the question. “Is there any reason why the squat would be contraindicated? ” His response was worthy of repeating.

“Only an unstable knee would be a contraindication for squatting.   Posterior horn meniscus tear would be painful.  Even osteoarthritis, especially anterior compartment OA wouldn’t be a contraindication to squatting.  What, do they think it could be made worse, by increasing  quad strength and improving fulcrum angles be quad hypertrophy. I don’t know of any realistic reason not to squat daily!”

I’m going to make the assumption that the coach or trainer knows how to teach the movement and recognizes movement inefficiencies and can correct faults, otherwise let’s all get back to squatting and training smarter.

I should confess that when I meet Ashley Tudor I was a tad nonplussed about another book on diet.  Part of if has to do with my cynical attitude (blame Barry Sears and all my money he got)  and the other being that our intro took place during the surprise birthday celebration for The Paleo Solution Diet author Robb Wolf.  Certainly good company and terrific street credit, it’s not a place for a topic like nutrition especially when the Casadores was flowing like water.

When my copy arrived the first thing that struck me was the esthetic appeal of the book. In an age of hardcover, paperback and now e-books, a title might die from a lack of street appeal. Your eyes are drawn to the covers color and the interesting subtitle of smart carbs.  I liked the handy size.  It opens & lays flat should it’s owner wish to have it in the kitchen for easy reference during meal preparation.

Ashley and her editors have done a splendid job with the graphs and illustrations.  They not only thoroughly explain some difficult topics they are appealing to the eye!  Here are a few of my favorite graph and illustration pages. 42-43, 51, 82, 107, 117, 130, 180. This is the more scientific stuff kids, the recipe sections is equally good!

What I did expect when I opened Chapter 9 was to find some new ways to Sweet Potato my world.  Ashley did not disappoint.  I’ve used sweet potatoes in my arsenal for awhile but never with this much creativity. Each recipe and photo surrenders nothing to Bon Appetit. Each week I’m repeating the Sweet Potato Gratin Stackers.  They are super easy and portable!  While I like my greens the sweet potato, and there are a number of varieties, has been elevated to a new level of respect. It’s a “smart carb”.

Self monitoring and self testing is an emerging trend today.  Ashley challenges all of us to go the extra step and find out exactly how we are reacting to foods with the use of  glucometer, ketones strips & biomarkers from lab work.  Here’s a take away folks.  While there are some general statements that can be made regarding foods, everyone will react differently to macro nutrient consumption. As an example. Fasting may NOT be what YOUR body needs!  It may in fact elevate your insulin and your cortisol to deleterious levels.  Only with self testing will you know. She presents case studies on how intelligent dietary practices can positively alter our health and performance as well as looking better in our underwear.

The book looks good but the beauty lies in the pages of information that Ashley includes here.  I would not hesitate to put Sweet Potato Power in your library but don’t forget to bring it to the kitchen.

Bootcamp Fitness athletes have already had a big year, with participation and podium finishes in a variety of endurance events.

In late March a group of athletes braved the Ruckus, an obstacle course race.  A perfect test for the type of fitness we seek to provide, the Ruckus mixes all kinds of obstacles with a middle distance run.  Congrats to everyone who braved this course.

Our brave Ruckus participants

A team of ten Bootcamp Fitness athletes gathered together to compete the grueling 44.4 mile Brew to Brew race on April 1st. The relay race starts in Kansas City, winding all the way to Lawrence. Great show, and what a great way to take our fitness to the streets.

Coach Emily took second in the annual God’s Country Duathalon, and third in a fierce battle at the God’s Country Mountain Bike Classic.

This past weekend we had 15+ athletes participate in Rock the Parkway, and we had some podium finishes too!  Congratulations to everyone who competed, and to Hans and Kym Van Zanten (2nd and 1st place in their divisions on the 5k) and Drake and Patty Vidrine (4th and 3rd in their divisions on the 1/2 marathon).

Smiling faces at Rock the Parkway

There are plenty more events coming up through the summer, from foot races to triathalons to obstacle races and more.  Stay tuned here and on the whiteboard at the gym, we’d love to see you express the fitness you’ve worked for.

And as always, please post your own stories from these events in the comments…