iMovie fastforwarded exercise videos are awesome. So i made one, for me mostly. Thought I’d see how long it would take to do 100 turkish get ups with a 24kg…but I only did 50 at that weight because my post op shoulder wasn’t EXCITED about it…so I changed the plan. Broke it down like this

• 10 alternating
• 5/side L, R, then 10 alternating
• 5/side L, R, then 10 alternating
• switched to 16kg and did 1 snatch, get down and up x 10 alternating
• again, 16kg snatch get down and up x 10 alternating
• 20 minutes of just various juggling stuff with double 12s
• some badass curls and reverse flys

I will be doing high rep TGUs more often…depending on how I feel tomorrow.

What’s the most amount of TGU’s that you have done?

Got some workshops coming up…be great to see you there

• October 21 Columbus, OHIO at MovNat Ohio
• October 24th Silver Spring, MD at CF Silver Spring
• October 27th NYC, NY at Mark Fisher Fitness Ninja Clubhouse of glory

Aaaaand…If you live in Southern California and you wanted to partake in a MovNat Fundamentals workshop, MN team instructor Amy Heidbreder is leading one on October 20th.

Lastly…I may be available for some personal training while I’m in your city, email me cliftonharski@gmail.com if you are interested for the dates below

• Columbus, OH Oct 20-21
• Washington DC Oct 22-24
• NYC Oct 25-26

Good news has been traveling all over the interwebz lately….a study has shown that 30 minutes of aerobic exercise is just as good as 60 minutes of aerobic exercise!

That means you can get the same results in half the time. That’s twice as good. That’s 30 more minutes you get to sit around and suck at life. Just because the scale didn’t show any additional lost lbs doesn’t mean that extra 30 minutes shouldn’t be spent in the gym. You aren’t that busy. I don’t care who you are, you aren’t 30 minutes away from blowing up the space time continuum due to over scheduling. Go foam roll, hit some planks, and do some strength training for shit’s sake.

It irks me that the news reports of this study says “exercise” as though all exercise was the same. I will continue to say that the best type of exercise YOU can do is the type that YOU like, because otherwise you won’t do it. BUT…YOU should really start liking strength training. Sure, aerobic exercise will help remove fat, but it doesn’t do shit for muscle gain.  Muscle gain is more important, because it makes you useful. If you need help carrying out your groceries but you can run 10 miles, you suck. If you think a 20lb weight is “lifting weights” you suck. Even if you are skinny, if you aren’t at least a bit useful…you suck. And I am not saying get to near competitive power lifting numbers either…I have basic “not sucking” guidelines:

Men should be able to deadlift, lap and zercher squat 1.5x their bodyweight, do 8 legit pull-ups, and 20 legit pushups in order to NOT SUCK.

Women should be able to DL, lap and zercher squat their own bodyweight, do 2 legit pull-ups, and 10 legit pushups in order to NOT SUCK.

That’s not being sexist, men are inherently stronger in the weight room. So settle down.

Sorry there isn’t a plan or more info here, but my twitter feed just keeps having more experts repost this article like its good news. It’s not. It will continue to give people excuses to do less. Less is not more. 

On Friday we recorded episode 3 of the BA podcast, with guest Patrick Ward. Pat is really smart, and gives a ton of useful information-which is a change for us on the show. HRV, recovery methods, and how to deal with dumb questions I ask are all covered in this episode.

http://www.buzzsprout.com/7265/61185-ba-podcast-episode-3-patrick-ward

Additionally, I’ll be doing two BA training workshops in Columbus Ohio October 20, and 21. And another in NYC on October 27th. Click HERE for info on hosting a BA training workshop.

Amy Heidbreder, one of the movnat team instructors is holding a movnat workshop on october 20th in Orange County, CA.

Finally, I have 2 new spots open for online training.

Thanks and enjoy the show!