Demo of the O.Zone standards for the air squat. For more info please visit www.ozonefit.com

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If you have spent too long on the internet looking for decent free information on how to get rid of fat from stubborn areas like the belly, arms, thighs, love handles etc.. Then you probably would have come across hundreds of products that claim to give you the answer to your problems for a very little effort.

 
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Without being able to find sufficient proof that it is a standalone diet however, it

is mindful of the training program, and how to optimize its effectiveness that is

worthy of study and discussion.

In essence, the crossfit diet that seems to recommended, is very much along the

lines of the established Paleo Diet, which focuses on certain food groups that

humans have become adapted to eating throughout their evolution.

Essentially, it gives credence to food groups available through the natural order of

things; meat, fish and seafood, fruits and vegetables, and nuts and pulses. It is

believed that by sticking to these natural ingredients, a healthier lifestyle can be

achieved and maintained.

 
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Its teachings are sound of course; as the diet significantly reduces our exposure

to manufactured ingredients, and relies on natural sources of salts, sugars and

fats to give flavor and taste to our foods.

However, in today’s modern society of course, sticking to a diet of such structure

and rigidness requires a lot of determination and commitment. However, for those

already working with the crossfit training program, this should not be so much of

a problem of course’ dedication and commitment are somewhat standard operating

procedures for such people!

However, the dietary program itself can help many more areas of society than those

wishing to boost their fitness levels of course.

If you think Turbulence Training is too complicated, let me make things easier to understand. You get a complete step by step plan to follow for 16 weeks in which time you are guaranteed to lose at least 8% body fat depending on how well you follow it.

 
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Do you want to achieve Elite-level fitness that too at your convenient hours? Heyday Athletic club gym is the place to go to for men and women who want to transform their body!

Heyday Fitness provides a variety of training methods to obtain uncommon optimal fitness. Their athletes can reach maximum results in the minimum span of time. They offer a dynamic and exciting environment programmed to bring out the maxi-result.

At the Heyday Fitness no two workouts are the same. You will be doing things you haven’t ever done before! When you go out people will notice you because you will walk taller!

At Heyday Fitness, you will be taught to thrive, transform your body and your life as you will continuously be exposed to challenge and chaos.

Heyday fitness is an Athletic club gym that emerged out of discontent among the hollow Gym training philosophies. They became disillusioned with what is available around and they stumbled upon Crossfit south bay and their training has never been the same. Well! Guys! Your search has ended; you have hit the right target! HeyDay is THE PLCE – your place!

Crossfit south bay is the development of Broad General Inclusive fitness. At Heyday Fitness, they work to increase work capacity across time and modal domains through doing constantly varied functional movements at high intensity.

What do they do? They do not exercise you. They train you. Training has purpose, utility and function. They help you to awaken your inert potential which is lying dormant in you through physical modalities. They make you realize that you are really in Heyday! They train you to get over self limiting beliefs, fears, complaints and excuses. You will shed fat, inches and pounds and gain self confidence! They provoke growth and excellence in their athletes that reach beyond the wall of their gym. They create lasting changes in your life.

Heyday Elite Fitness aims to develop the 10 general physical skills. They are:

Cardiovascular /Respiratory Endurance – The ability of body systems to gather, process and deliver oxygen.
Stamina: The ability of body systems to process, deliver, store and utilize energy.
Strength: The ability of muscular unit, or combination of muscular units to apply force.
Flexibility: The ability to maximize the range of motion at a given joint.
Power: The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time
Speed: The ability to minimize the time cycle of a repeated movement.
Coordination: The ability to combine several distinct movement patterns into a singular distinct movement.
Agility: The ability to minimize transition time from one movement pattern to another.
Balance: The ability to control the placement of the bodies’ center of gravity in relation to its support base.
Accuracy: The ability to control movement in a given direction or at a given intensity.

Visit Heyday’s website http://heydaytraining.com/ for in-depth information

.

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Organizations whose members are expected to engage in physical activity as an essential aspect of affiliation – the various branches of the military, law enforcement agencies, fitness methodologies like CrossFit – necessarily impose standardized fitness benchmarks, minimum requirements which every prospective member must satisfy. When a significant portion of your professional identity is predicated upon your ability to catch (or kill) bad guys (bad guys, mind you, whose primary objective is to avoid capture), you’ve got to be able to run, jump, support your own body weight, and adequately perform all the other physical activities that might come up in a day’s work. The various fitness standards are an attempt to ensure candidates are up to par in their respective areas.

They vary wildly, of course. Different jobs call for different levels of competency. Also, certain organizations, like the Army, are always looking for new recruits, so their standards aren’t quite as rigorous when compared to the Navy SEALs’ standards. There’s a high demand for entrance into the SEALs, and they do their best to dissuade casual applicants; while it would certainly be nice if the Army were populated entirely by SEALs, it isn’t realistic. Thus, the Army has “relaxed” standards.

I wonder, though, if any of these benchmarks are suitable for the general public. Should the average adult be fit enough to become, say, a police officer? A marine? A SEAL? Let’s take a look at a few.

The Utah Peace Officer Standards and Training (POST) certification requires prospective Utah County police offers to complete the following:

1.5 mile run in 15:37 16 reps of consecutive pushups with no rest 15 inch vertical jump 25 sit-ups in a minute 300 meter run in 70 seconds

The Marine Corps Physical Fitness Test (PFT) is tougher and must be performed once a year, so you can’t exactly slack off with it. There’s also a Combat Fitness Test (CFT) to be completed, which is geared towards functional battlefield fitness. Males receive five points for every pull-up, one point for every crunch, and one point is deducted from 100 for every 10 seconds slower than 18 minutes on the three mile run. Females receive 1.5 points for every second on the flexed arm hang (maximum 70 seconds), while the scoring is the same for crunches and the three mile run (although they get 21 minutes for the run). To earn a perfect PFT score of 300, males must do 20 consecutive pull-ups, 100 crunches in less than two minutes, and complete the three mile run in at least 18 minutes. For females, it’s 70 seconds on the flexed arm hang, 100 crunches, and 21 minutes. Bare minimums, though? A male can get by with just a few pull-ups, 50 crunches, and a 28 minute run time; a female can get by with 15 seconds on the hang, 44 crunches, and a 30 minute run time.

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The SEALs require even more general fitness competency, and that’s just for the initial Physical Screening Test (PST). The numbers listed are absolute minimums, with the understanding that they are to be exceeded. A guy who just barely hits the minimums will have technically passed, but there’s no way he realistically makes it further.

500 meter swim using breast stroke or a modified freestyle (called Combat sidestroke) in 12:30, competitive time of under 10:30 42 push-ups in two minutes, competitive count of at least 79 50 sit-ups in two minutes, competitive count of at least 79 6 consecutive dead hang pull-ups, competitive count of at least 11 1.5 mile run in “boots and trousers”in under 11:30, competitive time of under 10:20

Once you pass the PST, there’s an additional three-phase, 27-week long training course that really weeds ‘em out.

How about firefighters? Of all the official standardized fitness tests for service personnel, I like the physical ability test in the Basic Firefighter Certification most. Different states have different requirements, but they’re generally more strenuous than the law enforcement and military tests (save for the SEALs and other special forces). Take the Seattle Fire Department’s Candidate Physical Ability Test. Applicants must wear long pants, a safety helmet, gloves, and a 50 pound weighted vest while completing the following in consecutive order with very little rest in between exercises:

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Stair climb – while carrying two additional 12.5 pound shoulder weights, candidates must climb a stairmaster at level three (50 steps per minute) for 20 seconds, then three minutes at level four (60 steps per minute) Hose drag – placing the 1.5 inch nozzle over their shoulder, they must drag a 200 foot hose past a barrel 75 feet distant, make a 90 degree turn and pull the hose 25 more feet; then, pull the hose hand over hand for fifty feet Equipment carry – carry two heavy power saws 75 feet to a marker and back Ladder raise and extension – flat raise a 24 foot aluminum extension ladder, hand over hand, until it’s standing; extend a 24 foot ladder hand over hand, then lower it in a controlled motion Forcible entry – strike the “Forcible Entry Cumulative Force Measure Device” with a horizontal swing of a ten pound sledgehammer without rest for several minutes Search – blind, crawl through a tunnel maze and maneuver around, under, and over various obstacles to emerge from the exit Rescue – pull a 165 pound dummy for 35 feet, then turn around and return to the starting position Ceiling breach and pull – use a six foot pole to push up a weighted, 60 pound section of ceiling three times, then hook the pole to a weighted ceiling resistance device and pull down five times; repeat this sequence for four sets

What I like about this test (beyond just the weighted vests and general intensity) is that it’s entirely functional, and not just for firefighters. These are activities that anyone would find useful – dragging someone to safety, climbing stairs with extra weight on one’s shoulders, crawling blind through tunnels, dragging heavy objects, raising a ladder. You could probably drop your gym workouts and do nothing but this test a few times a week, and you’d be in fantastic shape.

Then there are the sports-specific standards. A decathlete is expected to show aptitude in ten track and field events: 100 meter dash, long jump, shot put, high jump, 400 meter dash, 110 meter hurdles, discus throw, pole vault, javelin, 1500 meter run. Sprinting, jumping, leaping, endurance, power, strength – you can’t get much more balanced than that.

There are different expected scores for different positions, weights, and heights, of course, but both combine drill sets attempt to quantify and measure the type of activities (jumping, sprinting, pushing) players will make on the court.

And then there are the benchmarks of pure fitness methodologies, like CrossFit. CrossFit is interesting in that it ordains no strict, precise, objective benchmarks. They don’t tell their members to hit a certain weight on the squat, or a minimum time on the rower. Instead, they preach general proficiency in all areas of fitness: “cardiorespiratory endurance, strength, stamina, flexibility, coordination, agility, balance, accuracy, power, and speed.” Athletes are free to set their own personal benchmarks, whether it be completing a strict bodyweight overhead press, or rowing 2000 meters in under seven minutes. They are encouraged to complete the scheduled workout of the day (WOD), though, which allows athletes to compete against each other (or themselves).

For my money, this is the way to do it, especially compared to the way military and law enforcement test their recruits. CrossFit (and other similar fitness methodologies) is constantly evolving, and its athletes evolve along with it. There’s always that drive to best your personal benchmarks, to improve and to grow. Typical fitness tests, on the other hand, are usually one-shot deals; a police recruit could conceivably train just enough to pass the entrance exam, only to go to pot once he’s embedded in the force and comfortable with his place (funnily enough, CrossFit is hugely popular with police, military, and firefighters).

Now, I think CrossFit is on the right track, but it’s not for everyone. The overall, well-rounded approach to fitness is generally superior, though, (for most people’s purposes, which do not include dunking on a ten foot hoop or catching a touchdown pass) to the sport-specific training. Does the average person need to be able to complete the WOD in record time? No, absolutely not, but he or she should be able to squat down to pick up their kids, pull themselves up into a tree (using their feet, if need be) to climb around, go for a quick run with the dog, lift a heavy suitcase overhead, walk up several flights of stairs without breathing hard, and swim without sinking.

These are basic life skills that everyone, for the most part (age, injury, fitness level, and illness all play a role in determining things, of course – but they are good benchmarks to shoot for), should be able to perform. When you’re able to traverse your environment (vertically and horizontally), manipulate your weight, and lift things overhead without excessive effort, you’re suddenly able to enjoy life a bit more easily. You go on a long hike and, rather than sucking wind and cursing your decision to embark on the journey, you’re instead able to appreciate the sights, sounds, and smells of nature.

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Muscle & Fitness – the crossfit Filthy Fifty

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When you are getting ready for one of our workouts, this is one of the ideal warm-ups to perform to get your body loose and your blood flowing.

SurfBody Warm-up:

400m Run (1 lap)

3 Rounds of:

• 5 Pull-Ups
• 10 Push-Ups
• 15 Air Squats

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Increase the intensity of your workouts with the Squat-Jump. Make sure you drop your butt below parallel and when you jump into the air, make sure your legs come into full-extension and throw your hips forward for more momentum.

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When you don’t have the ocean or a pool at your disposal, The Band Paddle is a great exercise for simulating an actual surfboard paddling motion. Looking to strengthen your back and shoulders while adding definition, this is a killer exercise that burns!

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