Black Box Fort Worth

BlackBox had a great showing on Saturday at the 2013 Lock and Load weightlifting meet.  We had lots of PRs and lots of hardware to take home.  I will wait to confirm PRs but i know Kris hit one in the snatch with 40kg and Anthony hit one in the snatch and Clean and jerk with 87 and 110.  Thanks to Kyle for coming up to support us and his programming over the last couple months.  I know it was hard and hurt a little but the hard work paid off in the end.  This week its back to work on technique with a deload from squatting .  Thank you also to Katie for the pictures and food that got us through the day.

A couple weeks ago we talked about the feeling of hunger and why that is important to overall normal hormonal function.  We also talked about how it is easily reset with a little vigilance and the noticing of your feelings.  Today i want to talk about how you feel relative to exercise.

We all exercise for difference reasons.  Some of you to look good, some to feel good, some to perform well.  Each of these will come with their own challenges and based on your goals, its likely you aren’t doing everything you can to reach them.  I’m not trying to pick at you, but lets be honest, we all need a good reality check every once in a while.

Exercise should feel good.  It should feel good to move your body through full ranges of motion, challenge your muscles with load and increase your heart rate and get your breathing rates up.  This should give you a good feeling after completing exercise and allow for some positive physical changes.

There is an issue, However; if exercise is something you HAVE to have to feel good.  If its something that enhances the good feelings you already have then its good, BUT if you exercise because its the only thing that will make you feel good then maybe its time to re-evaluate your exercise routine and lifestyle.

The release of feel good hormones during and after exercise allow us to continue to function after a hard training session but they also make us feel good.  The problem is that these hormones are not unlimited and there is a down side to reaching out to them too often.

The result is a dampening of these hormones at other times during the day which gives you the feeling of working out as a necessity to feeling good.  If you find that this is the way you look at exercise rather than a source of enjoyment or a step towards your goals then maybe its time to re-evaluate your training routine and lifestyle.  Want to talk about it? Come see me or one of your other coaches at BlackBox.  We love talking about Exercise and Lifestyle!!

Workout:
KB Snatch x 6
KB OVH Lunge x 6
Followed by:
3 sets
400m run
12 burpees
8 pullups
rest 5 min

Weightlifting:
Day 1:
Sn PP+OHS x 2+2
Sn Drop x 3
Sn Grip GM x 6

Day 2:
Jerk Step Through x 4
Jerk x 3
Jerk Dip x 3

Day 3:
Cl Pull Unders x 3
Hip Clean x 2
Clean Recovery x 3

Workout:
Super Set
Wt Step Ups x 6
Wt Pullups x 6
Followed by:
5 sets
Renegade rows x 8
Med ball throws against wall x 8
200m run

A month ago your BlackBox coaches went to Paleo FX down in Austin. There was alot of buzz in the fitness portion about Heart Rate Variability (HRV). HRV is a reading of the variability of your heart rate. Its not a heart rate but rather a measurement of the variations between beats.

HRV is important because as stress on the body increases, your HRV decreases. This allows you to measure your stress with a single number. As that number goes up over time, you are doing a couple things:

1. Training according to how your body is able to recover.
2. minimizing outside stressors such as work or emotional stress, sleep quality and quantity, nutritional hazards.
3. improving your aerobic base and creating a more efficient aerobic system.

Workout:
Super Set
Single Arm KB Clean and Jerk x 6-8
Single Arm OVH squat x 6-8
Plank 3x max time
Followed by:
5 min KB snatch test

Workout:
Snatch x 1
Thrusters x 4
Followed by:
4×15 thrusters unbroken 45 sec rest

Workout:
Pwr Clean x 3
FS x 3
Followed by:
400m run
400m row
40 cal AD
Rest 2 min between each set