Alright all KB boot campers! Check it out…it’s your Tuesday homework:
- 3x Prayer to the Sun Flow
- Keep your pace slow and smooth
- Pause in each pose for 30-60 seconds or about 4-6 even breaths
Posts Tagged ‘fulcrum fitness’
Prayer to the Sun Flow
Tuesday, August 3rd, 2010How do you define a fitness lifestyle?
Monday, August 2nd, 2010The truth is, there’s no explicit approach to living a fitness lifestyle, and the best advice I can give is to do what compels you. At Fulcrum Fitness, we strive to teach personal and technical mastery in our classes and programs, which is why we are introducing the three Standards of Fitness, as defined by the Circular Strength Training® philosophy. This is a way to begin a new or redefine the old way of leading a fitness lifestyle.
CST Standards of Fitness©
- 1. Work capacity to sophistication to specificity to flow
- Fitness is the ability to recruit maximal-joint efficiency to move through multiple planes of motion with greater and greater ease compared to previous attempts.
- 2. The expedient ability to acquire efficiency in new skills, and more importantly to innovatively create new skills
- Skill refers to a physical motoric, structural and respiratory tool, which accomplishes a task.
- In contrast to conventional fitness standards, which state that the mere repetition, volume, load, intensity, frequency, etc. of rote skill determines one’s fitness, CST posits that it is the elusive role of innovation, adaptation and improvisation, which affords victory in any task.
- 3. Effective ratio of restorative forces to work forces
- CST defines fitness as the ability to perform at any time. It approaches training and practice with pre-incorporated restorative methods, so that ‘down time’ is minimized, if not negated. In other words, daily activities themselves become an extension of your training and practice.
This month, we will be kicking off the first Kettlebell boot camp designed to fulfill these standards, and introduce more CST philosophy. Stay tuned for more on how our KB program design takes you to new heights of personal and technical mastery.
Circular Strength Training® is a registered trademark to RMAX. TV productions
CST Standards of Fitness are copy right to The Big Book of Clubbell Training 2nd ed. and RMAX TV productions
Deadlift cycle: Day 2
Friday, May 28th, 2010We started a Deadlift cycle this week and began with establishing everyone’s 1 rep max. Everyone got SUPER into it and put up some great numbers. I think a lot of people really suprised themselves. Here’s a little info on the deadlift and why along with the squat, it is one of the 2 absolutely most valueable exercises in the gym.
Simply put, the safest and best way to pick up any object from the ground. The Deadlift is arguably the most efficient way to train the entire body. It’s easy to teach and understand, it uses just about every muscle in some capacity, and it forms the foundation for the more complex Olympic lifts. In the words of Greg Glassman (Crossfit Co-Founder) “If you want to get stronger, improve your deadlift.” Additionally, the Deadlift’s functionality makes it an excellent tool for rehabilitating and strengthening weak backs, hamstrings, and glutes.
Here’s some pics from yesterday.
Patty 185#
Carly 185#
Amanda 155#
Mark 255#
M.O.M. Cecelia 185#
Partner Flying Yoga at Fulcrum
Tuesday, May 4th, 2010We’ve been talking about it forever, and finally it’s here, Yoga at Fulcrum. We’re starting small with just workshop scheduled for the time being. It will be led by our friend Jacob and will be by suggested $5 donation. This class is open to the public and will follow the regularly scheduled and regularly awesome Saturday Essentials class. We think it will be a great compliment to our phyisical culture. Don’t miss it!!
When: May 15th at 1:30
What: Partner Flying Yoga : “Come play and learn to fly! By stretching, breathing, and playing together we’ll cultivate a supportive environment that takes us into the exciting and unique world of flight and partner yoga. Jacob’s class will give you the opportunity to experience your body and mind in a brand new way. No experience or partner needed….just a willingness to play, laugh, and say YES!”
Who: Jacob Handwerker
Jacob Handwerker loves exploring movement in all aspects of his life. Born in Maine, he now splits his time between Oregon and Sri Lanka. By “showing up” every morning to do his Mysore practice Jacob has experienced profound changes in his life. During the last few years he has expanded his practice to new heights by exploring the world of partner acrobatics and flight. Jacob seeks to share these passions and his joy with as many people as possible.
Cost: Suggested $5 donation
Fit Camp starting next week!!
Tuesday, April 27th, 2010A lot of work and a lot of preparation has gone into the launching of this year’s Fit Camp, as we are expecting it to be our best year yet. With the addition of our newest camp (Sellwood Park) to the roster and the hiring of our 5 new amazing trainers to lead up the camps, things have been very exciting around here lately.
For those unfamiliar with the program, Fit Camp is a ladies only boot camp series that runs in 4 week cycles throughout the summer and into early fall. Every single workout offers different challenges in a fun and effective routine using park structures, bodyweight exercises and minimal equipment. Over the years Fit Camp has attracted returning “campers” who have seen outstanding results that make us very proud – its not uncommon for our girls to lose 2-3 dress sizes. Aside from results, what brings people back is the camaraderie factor.. people love sharing the pain (and fun) with a group who become very supportive and encouraging for each other. Always an awesome thing to see happen.
Camps running this year will be at Mt. Tabor, Wilson High, Irving Park, Sellwood and Overlook. Each 4 week series runs workouts Monday thru Thursdays at either 5:30am or 6:30am. See the website for more details at http://www.pdxfitcamp.com
Great note we got today about improving posture
Saturday, April 17th, 2010
David—
I just wanted to let you know that in the four months we’ve been working together, I see a noticeable improvement in my posture. I’m standing straighter and slumped posture now often feels uncomfortable to me, in contrast to most of my life for which straight posture was uncomfortable and effort-ful.
Thanks so much!
–MM
It’s great when folks see results. Thats why we trainers do what we do right? At the end of the day, we all like a little gratification.
Especially since posture perfecting is one of the cornerstones of our work with Fulcrum members. It’s ingrained in every movement not just as a necesiity, but as a benifit. I often tell our members, focus on perfect posture here, even exagerate your conception of what you think it is for just the hour that you spend here each day, and it will pay back in spades for the rest of your life.
How has posture been a part of your life? Do you have a curved upper back from computer work? Were your parents on you from day 1?
Portland Haze gets some with the Clubbell
Friday, April 2nd, 2010
Haze gets some serious Core Work
Tonight we ran the softball guys through a pretty tough 5 movement circuit with the clubbells.
they did a 60:40:20 directly followed by a 5 movement Prasara Yoga flow
Side Pendulum to side lunge
Barbarian Front Lunge
Hammer Swing
Twisting Press
Standing OH Roll
Signs of spring
Thursday, April 1st, 2010It’s always interesting when Portland’s in that funky phase of sunbreaks and pouring down rain. Yesterday it was like 40 degrees, and today we’re running outside with the sun shooting through the windows. Great workout tonight everyone. I guess we all underestimated the power of a trinity squat with a quad hop to be both time consuming and exhausting when real attention is paid to form. I saw a solid effort out of everyone there. As always, we adhered to a strict policy of quality over quantity, hence not quite finishing up, but I think the work was better than it would have been if we were rushing.
Here’s some shots of the night.
Sasha hi pulls in the Sun
Pull thrust melee
wind sprints
Is yoga bad for you?
Wednesday, February 17th, 2010Yoga is such a wonderful thing, when applied correctly. But it can also be quite harmful if you’ve got certain conditions in the back or knees. The main problem is not the yoga, it’s the application. I’ve rarely been to a mainstream Yoga studio that didn’t cram 30 people in with a single instructor. I’ve never been asked to fill out an exercise readiness questionnaire. I guess people think that Yoga is just stretching, and that stretching is good. What if you have a back hurts when you sit. Is “child’s pose” going to be good for you? Absolutely not. If your back hurts when you stand, Cobra will most likely kill. Where’s your instructor on all this?
We employ lots of Yoga poses at Fulcrum, in specific and moderated doses, and with some good education on the front end.
