Monthly Archives: November 2016

Hormones: Testosterone

Hey Tribe,

Here’s a quick lesson on testosterone. I’ll be posting brief breakdowns of the role and responsibilities of a few key hormones over the following weeks.

Let me know what you think!

Although women produce a small amount of this hormone by their adrenal glad, this is predominantly the hormone for muscle growth in men produced by the testes. It also helps define sexual characteristics as well as burn fat.

According to a study in The Journal of Applied Physiology called “Influences of testosterone on muscle mass and protein synthesis” – Testosterone directly stimulates protein synthesis resulting in muscle growth. Around age 40 tends to be when men experience large declines in testosterone production under normal circumstances resulting in higher body fat and lower muscle and bone density.

All is not lost though! Low carb/high fat diets and weight training promote higher than average levels of testosterone. Cholesterol in food is directly responsible for the production of testosterone. Much like GH we can naturally increase our levels by getting good sleep, keeping a cool-calm-collected demeanor, eating a high protein/fat/low carb diet and hitting the weights.

 

Justin Schollard

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15 Minute Travel Workouts Part 2

Top 5 Travel workouts with access to a hotel gym

Hey Tribe,

Last week I sent you 5 CrossFit workouts in 20 minutes or less that can be done without access to a gym.

As promised, this week we have 5 fresh workouts that can be done with access to a gym.

Remember to always warm up and stretch out!

Have a great holiday weekend!

Warm up: 50 jumping jacks, 50 high knees, 10 squats, 10 pushups. 

Cool down: 30 second pigeon stretch each leg, 30 second hamstring stretch, 30 second wall stretch each leg.

  1. 21 Thrusters, 21 pull-ups or lat pull downs, 15 thrusters, 15 pull-ups/lat pull downs, 9 thrusters, 9 pull ups/lat pull downs. Short and sweet. Pick a pair of moderately heavy dumbbells. Example, 35s for men and 20s for women, but scale the weight according to your own strength levels. Bring the weights to your shoulders and drop all the way into a full squat. As you drive out of the squat press the weights all the up until your arms are straight. After you get through 21 reps, move on to either pull ups or lat pull downs on the machine depending on your strength levels and whats available at the gym. After 21 pull-up/lat pull downs go right back to thrusters for 15 then pullup/lat pulls for 15. So on and so forth down to 9 and 9.
  1. 5 rounds for time: 1/4 mile run on the treadmill, 15 dumbbell deadlifts, 15 Pushups. After your quarter mile run grab some moderate to heavy dumbbells. With a straight back push you butt towards the wall behind you as you hinge over at the waist with a slight bend in your knees. Once you dumbbells get below your knees come back to a standing positions. Repeat 15 times. Then, in a push up position keep your butt flexed and core engaged as you lower yourself into a pushup with you elbows pointing back for 15 reps. Do knee pushups if your form is going to shit with standard ones.
  1. 20 minutes, as many rounds as possible of: 16 sit ups, 12 lunges to over head press, 8 bent over row or seated machine rows. After your sit ups grab a pair of moderate weight dumbbells and bring them up to your shoulders. From there, step into a lunge and push yourself back to standing. From there press the dumbbells over your head until your arms are straight. Alternate legs each time. After you finish 12 lunges to press lean all the way over at the waist with flat back, slight bend in your knees and row the dumbbells up to you waist like theres a string pulling your elbow up to the ceiling.
  1. 15 minute EMOM (every minute on the minute) Min 1. 15 box/bench jumps, Min 2. 15 goblet squats, min 3. 15 pushups. Set the clock for 15 minutes. On minute one perform 15 box or bench jumps as fast as possible. Rest the remainder of the minute. Exactly on minute 2 grab a moderately heavy dumbbell and hold it evenly with both hands to your chest and perform 15 full depth squats as fast as possible. Rest the remainder of the minute. Exactly on minute 3 perform 15 pushups as fast as possible. Rest the remainder of the minute. Repeat this circuit 5 times for a total of 15 minutes.
  1. For time: 25 pull-ups/lat pull downs, 50 dumbbell deadlifts, 50 push ups, 50 squats, 50 Dumbbell overhead press, 25 pull-ups/lat pull downs. After your pull-ups or lat pull downs depending on strength level and whats available to you grab some moderate to heavy dumbbells. With a straight back push you butt towards the wall behind you as you hinge over at the waist with a slight bend in your knees. Once your dumbbells get below your knees come back to a standing positions. Repeat 50 times and rest as needed. After your 50 deadlifts, move on to 50 standard or knee push ups depending on your strength level. Once you finish the pushups, go right into 50 air squats bringing your hips below your knees and standing all the way up. Once the pushups are done, grab a slightly lighter pair of dumbbells and bring them up to your shoulders. From there, press them all the way up over your head until your arms are straight and back down to your shoulders for 50 reps. Last but not least, back to pull ups/lat pull downs for 25 more reps and you are done!

Boom! There you have it folks. This time of year consistency is the main priority. You can get back to being epic after the holidays are over.

Justin Schollard

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Always trying to perfect the deadlift.


15 Minute Travel Workouts – Part 1

Traveling can be rough. Sometimes it’s for pleasure and sometimes for business. It’s a funny paradox, isn’t it?

Many of us love nothing more than hitting the open road and driving off into the sunset, or catching a flight to travel distant lands. However, the act of abandoning our routine at home can be devastating to our fitness goals. Constantly people ask me “How can I be this out of shape? I was only gone for a week!”

Despite our best intentions we often let exercise go while we travel. Thinking that an hour in the gym just isn’t realistic with everything else going on. This combined with a little jet lag, dehydration and road or airport food can leave even the best athlete in rough shape by the time they return home.

Well, I’m here to tell you it can be much easier than you think.


Maintain your fitness by focusing on intensity over duration 

Crushing an hour long workout in the gym can wait until your back home. The trick to staying fit while traveling is to keep it short and simple. Think of your “on the road training” as fitness maintenance where work capacity and consistency trumps duration. An intense 15 minute full body workout will keep you burning calories and building muscle while you’re sipping cocktails by the beach o hitting back to back business meetings.

Top 5 Travel workouts without access to a gym

Warm up: 50 jumping jacks, 50 high knees, 10 squats, 10 pushups. 

Cool down: 30 second pigeon stretch each leg, 30 second hamstring stretch, 30 second wall stretch each leg.

  1. Set the clock for 15 minutes. Perform as many rounds as possible (AMRAP) of:           5 burpees, 30 second pushup position plank, 15 sit-ups, 30 second elbow plank, 15 air squats. Keep up the pace up and push it until the end!
  1. Complete 5 rounds for time of: 10 alternating jump lunges, 10 knee tuck push ups, 10 jump squats, 10 v-ups. Keep your breaks short and burn it out!
  1. Double Tabata – 20 seconds of work followed by 10 seconds of rest for 8 rounds. 1) Alternate your 20 seconds of work between burpees and air squats. Example, round one: 20 seconds of burpees, 10 seconds rest, round two, 20 seconds of air squats 10 seconds rest. Repeat for 8 rounds. 2) Alternate rounds between leg lifts and sit ups. Use same example as above.
  1. 10 minute push up and squat EMOM (every minute on the minute). 3, 2, 1 go! Do 10 pushups as fast as you can then immediately do 10 squats. Take the remainder of the minute off and repeat exactly when the next minute occurs. Do this 10 times.
  1. 4 rounds for time: 20 mountain climbers, 20 lateral lunges, 20 sit-ups, 20 squats.    This one is a leg and core blaster so get ready to feel the burn!

Boom. Thats enough body weight exercises to get you through a week or two with out a gym. However, if you have access to weights get ready for a hotel gym workout series that’ll keep your body burning calories for days.

Part 2 will come next week with a focus on workouts you can do WITH access to a gym

Justin Schollard

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