SFC Justin Cole

208-340-1742

Thursday

Light Box Deads

135 X 8
135 X 8
225 X 8
225 X 8

Hammer Holds SS BTN Shoulder Presses

20 X 10sec - 135 X 6
25 X 15sec - 135 X 8
30 X 15sec - 155 X 6
35 X 15sec - 185 X 2

Dummy Shoulder Press

60 X 10
70 X 8
80 X 8
90 X 6
100 X 2

Shrugs

225 X 15
315 X 11
405 X 10
455 X 10

KB Swings

25 X 50lb
25 X 50lb
25 X 50lb

SFC Justin Cole

208-340-1742

Wednesday

Back Squats

135X6
135X6
225X5
315X4
365X3
385X2

Romanian Deads SS (super-setted) Bar Curls

135X8 - 65X10
135X8 - 85X10
135X8 - 105X8
NA - 125X5

Dummy Shrugs SS KB Swings

100X15 - 20 swings @ 50lbs
100X20 - 30 swings @ 50lbs
100X20 - 20 swings @ 50lbs

Done....

Time for fuel.

SFC Justin Cole

208-340-1742

Anarchy Fitness...

So its been awhile since I posted...

Lets Recap 2011
-Torn Bicep Tendon
-Broken Fibia
-Torn Calf

As I sit and recap the injuries, I also must share this realization...I am physically stronger than I have ever been. I took my core knowledge of weight training and educated myself on kettlebell moves and complexes as well as mobility work focusing on hip flexors and core ( mid-section) strength. This combination increased every lift. I also chose to change my foot wear to barefoot kicks. This strengthened my base and stability while eliminating all lower back pain and fatigue.



After some changes.....and some needed repairs, I have been crushing and swinging the iron regularly.

No day or week is the same, its all chaos, all heavy and the PR's are multiplying.

Ready for a little anarchy?

7 days down

I have been following the Crossfit WOD for one week now. I enjoy the burn and the feeling of exhaustion as you push past your perceived limits but I miss the heavy iron. I have decided to continue following the WOD but will incorporate some beginner to intermediate powerlifting routines as well. One of the benefits of exercise is the release of endorphins into the system. These trigger mood and health changes on many levels. I seem to feel better when I tackle heavy iron and even though I am left taxed and wasted doing the WOD, I don't feel the inner well being I get from lifting heavy.

I will publish my current routine on the training page but deciding on an exercise plan and taking the steps to change your life will take a little more than reading a blog. It'll take research, drive and want.

One of the great things about an exercise and fitness life style is the realization that you don't need to focus on your end goal if you choose to make daily changes and progressive steps, i.e;..today I did 'something' for 30 to 45 minutes that was out of my normal routine..

Make some changes daily. The long term will come.


Cole

45 Day Challenge

Summers nearly here...

I have been "dabbling" with a primal/paleo diet for a few months now while my injuries were healing. My body is ready to take it to the next level and I'm mentally prepared as well.

All my major lifts are nearly at identical levels post surgeries and breaks. One area that has far exceeded my previous fitness level was my core. This focus has erased any low back issues I was suffering from and I need to apply that philosophy to the rest of my physical well being.

I will document every meal, all liquids consumed, supplementation and workouts. I have my reservations about a 100% Crossfit approach to fitness because it lacks "standard theory" periodization but before I judge completely, I should first commit.

So Crossfit it is. 45 days...or until June 3rd. I will photoblog my progress or lack of progress as well as document any issues with WOD's..because I am still healing from tendon surgery, tears and breaks from a skiing 'mishap', a few of the exercises used in crossfit cannot be accomplished because the body just won't do them yet..

I launch April 18th...

Worried about what you eat?

Lighten up on yourself. Progress by definition means a gradual change. You won't wake up tomorrow with wash board abs and an underwear modeling contract so stop punching yourself in the neck every time you stand in the pantry and drool over the 'Chicken in a Biscuit' box.

The first thing you need to realize is, if you "go on a diet" you are almost guaranteed to fail. Getting a healthy body on the inside and out cannot be achieved on a "90 day/4 dress size" approach to eating right. 

You need to make complete and lasting changes. Start small and change slowly but change permanently.

A few rules to remember.

1. Starving yourself makes you fat. Eating less does not = smaller waist.

2. Carbs aren't bad for you. Moderation and restraint are the words for the day.

3. Stoking the fire = more heat. (Minnesota shout out!) Same principal for your metabolism. Feed the machine regularly to keep the engine working. This will aid in fat burning.

4. Do some research on what different foods do for the body. Eat those foods that do for you what your body needs.

Many different paths to follow when nutrition is a concern. I have followed nearly all of the diet fads at some point in the last 15 years and found great success in a few, no success in most and realization that the final answer has always been a lifestyle change and not a crash diet.

Most people don't know where to start.

Thats where I can help.

One more rep,

Cole