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November 16, 2013 posted by

Functional Warm-up

Functional Warm-up

This series of movements is one of the best ways to begin warming up for practically any activity. It takes about a minute and activates the muscles that aid in every plane of movement. You might think that a warm-up’s only function is to get your heart rate up. This could not be more wrong. The balance of stabilizer and prime mover muscles is vital to ensure proper movement patterns, which both allows you to perform at your potential and fends off injury. A common issue we have as we age is that larger muscles take over the movements that were meant to be done be smaller (stabilizer) muscles, which have atrophied from improper biomechanical movement patterns we’ve developed. The key to building these muscles back up begins by waking them up, or activating them as we trainers put it. The series of videos I’m posting this week all deal with this, and it starts right here. Doing this short sequence daily can literally change your life.

You’ve done it if you own P90X2 and it’s one of the keys to this post on how to multi-task your warm-up so that you’re always ready to workout, saving you time throughout your day.

Now for the challenge  numbers. First number  after activity is challenge goal. Next is what I did yesterday (# for the challenge total) [#s I’ve done on weekend challenges, which don’t count towards totals)]

Steve’ 53rd Birthday Challenge

Join the Challenge and win stuff!

Beachbody Workout of the Day

10 Minute Trainer – Knocked out the One on One series of 10MTs.

Synopsis – Weather’s a little grim but it’s working out, so far. Would like to finish early enough for a rest day prior to Wednesday’s final hurdle.

Reading & questions answered: /2809 (53/day) –   16 & 44 (452 questions and 2,320 pages) Charley Francis Training System, this book, featuring training the happened in the 80s and 90s, is so far ahead of its time it’s ridiculous. Anything by Francis is fantastic reading, provided you’re interested in power training.

Nutrition:
Servings of Shakeology: /53 – 1(46) – w/ water 
Days of Ultimate Reset: /5.3 0(3.3)
Days taking supplements: /53 – 1(46)
Days of no alcohol: /53 – 0(42)****
Days of no meat: /53 – 1(46)
Coffee Cycles (more on this later): /5.3 – on final round
King Pin fritters: /5 0[5]

Exercise:
Beachbody workouts: /53 –3(48)
Push-ups: /5300 – 0(4,720)
Jumping jacks: /5300 – 0(4,800)
Leg lifts: /5300 – 0(4,770)
Crunches: /5300 – 0(4,670)
Ab Ripper X Moves: /5300 – 500(4600) [110,900]
Beast back day: /53,000 lbs. 0(54,000) [129,200]
Beast chest day: /53,000 lbs. 0(53,000) [59,700]
Beast shoulder day: /53,000 lbs. 0(53,000) [59,800]
Beast leg day: /53,000 lbs.   [125,500]
Beast arm day: /53,000 lbs. 0(53,000) [68,100] 
P90X2 functional warm-up: /53 –2(48)
Running drills: /53 – 2(47)

Neuro-integrating stretching: /53 – 2(48)
Iron Mind gripper and extensor band reps: /10600 400(9430)
Breath hold sessions: /53 – 2(50)
Stabilizer sessions: /53 – 2(50) 
Internal Organ Training: /53 –  3(49)

5.11 Climbs: /5 2(6) [5] climbs under 5.11 [53]
5.12 Climbs: /3 1(2) [1]
5.11 Boulder transverses: /5 – 0(5)
5.12 Boulder transverses: /3 – 0(2)
Campus board movements: /530 – 0(531)
Climb-specific pull-ups: /530 – 0(500)
Cycling on road bike: /53 miles 0(30) [74]
Cycling on mountain bike: /53 miles 6(54) [205]
Cycling on cyclocross bike: /53 miles 0(46)
Cycling on time trial bike: /53 miles 18(53)
Cycling on fixed gear bike: /53 miles 18(18)
Cycling on single speed bike: /53 miles 3 (54) [30]
Cycling on tandem bike: /53 miles 18(18)
Hiking: /53 miles –0(56) [10]
Running: /53 miles 4(53)
30 minutes of rowing: /5 times 0(5)
30 minutes of elliptical: /5 times 0(5)
30 minutes of swimming: /5 times 0(0)
Hours of travel 0(47)

Family:
Tasks for his wife: /53 – 1(48)
Chores around the house: /53 – 2(50)
Tasks for his dogs: /53 – dogs are basically sidekicks so this one’s a freebie

Other:
Blog posts: /53 – 1 (47)
Team Beachbody Instructional Videos: /5 0(7)
Team Beachbody Video Chat /5 0(7)
Days keeping these stats: /53 – 1(46)

ADDED CHALLENGE – GIVE AWAY 53 THINGS 0(0)

A Few Challenges of Yore

2000 – 40 Days of Hell
2003 – Get Back To Reality
2006 – This is Gonna Hurt
2007 – My Blood Must Be Fully Replaced Each Year
2010 – Birthday Tribute from 67 friends
2012 – Making Lemonade

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