Breakout Athletes is a training program founded and operated to bring comprehensive drills and exercises to today's athletic youth. Our drills and workouts have been designed to prepare the young athlete's of today, for future top level competition, by enhancing their skills, fitness and conditioning.
What fuels you? You must be cautious of what you put in your body prior to any workout. Have you ever tried to eat something before a workout so you have energy during the workout and 30 minutes later you feel tired and heavy? Well thats a direct relationship of what you are putting in your body. Something like a peanut butter sandwich on white bread may do this to you. I would take the white bread out and substitute it for wheat bread. The peanut butter would be a good source of fat for energy and the wheat bread would b a complex carb, making it break down slower over time releasing energy. If you went with Organic peanut butter that would be even better.
The white bread would be a simple carb and the peanut butter if it is not organic would be still a good source of fat for energy however you would have the added sugar. The most important times to eat are
-When you wake up
-Before a workout
-After a workout
-Before bed (yes before bed, your body turns catabolic as you sleep).
But none of these are good times to eat if you are eating poor. Be cautious on what you eat and you will watch your physique change.
I just wanted to remind everyone that we will be closed from late Friday afternoon through Sunday since the entire Athlete's Fuel team will be in LA.
I will be down there trying to set up relationships with many natural health distributors for the new store. The Expo West is the largest Expo west of the Mississippi River. I will be trying hundreds of different brands. In the coming weeks, we will be having some weird hours. Since we have to be out of our current location by March 31st, we will be taking apart our shelves and displays. However, we will not be opening the new store until May. We are able to open in April but Mr. Moles wants to take the time to make sure everything is absolutely perfect at the new location. Athlete's Fuel will be changing its entire image, so much that Athlete's Fuel will not be the name of the store but the corporation that owns the new store. We have been planning this for months. Trust me, the new location and our innovation will bring a nutrition store no one has ever seen before.
How do you rebound from a poor performance? Yesterday, I spent a day competing in Santa Cruz, Ca against several 2010 Crossfit Games hopefuls. We will all be going head to head in 3 weeks at Mitty High School fighting for a spot to reach Aromas in July.
There were 3 workouts. A 30 minute time limit for you to find your 1 rep max on back squat, overhead squat and front squat. Workout 2 was a 5 minute time limit to do as many muscle ups as possible. The final workout was 3 rds of 100 ft walking lunge with 45lb plate locked out overhead, 400 meter run and 30 kettlebell swings @ 72lbs.
I have been training a lot lately but these workouts were not made for me. I have been training lighter loads for endurance. Not running endurance which is what I need, but muscle endurance. The only actual met con (raise of heart rate) workout was the final one and it was geared for heavy endurance.
Now I did tie for 3rd overall but I am angry with my performance. I need to be able to go at any gear. If they ask for muscle endurance, gymnastic endurance (pull-ups, muscle ups, air squats etc) or heavy met con endurance, I need to be able to perform in all these realms.
So instead of complaining about it, I will shift my training this week. You have to be ready for anything. In any competition you must be ready for anything. Even if your a triathlete. If your a great biker and runner but are not good at swimming, how do you plan on winning the race or getting the goal time you are shooting for? Bottom line, train out of your comfort zone?
Here is the newest weekly challenge video of myself competing for Crossfit Santa Clara's Weekly Challenge. Out of the 5 weeks it has taken place, I have placed 1st place twice, second place and fourth. Last week someone called me during my workout which stopped my video for some reason, so I wasn't able to submit a video. But with my performance I would of been in the latter part of the top 10. The workout for this week was
5 Rounds of
7 burpee box jumps at 24"
12 overhead squats @ 75lbs
Time- 5:15
This workout was a leg killer. I would highly recommend it to anyone. Please watch the video for standards on the range of motion. Also checkout CrossfitSantaClara.com on Saturday morning to see how everyone placed.
I was informed the other day that someone decided to write about our store on another competitors Facebook. I always appreciate customers support, but Athlete's Fuel does not conduct itself in this manner. We are aware of competition globally and locally and we appreciate the customers who choose to receive their products from our store. But please conduct yourself in a proper manner because Athlete's Fuel does not like to be represented in a manner that is not professional.
On a lighter note, we have some crazy ideas rolling around at the new location. It will be amazing. Athlete's Fuel must be out of its current location at the end of March, please let me know if you need any products, we are trying to discount everything.
I know a lot of videos I submit to you guys is some guy lifting a ton of weight. I like to get people motivated to workout. But what other tools are motivating? Fitness is a derived from discipline and hard work. But fitness as a whole is not some man lifting heavy weight. Or some guy flexing his muscles on Muscle and Fitness. Sometimes you don't understand why certain things happen. Why you are so in love with running? Why you signed up for a marathon? Steve Jobs says it best at his 2005 commencement speech at Stanford when he says, "You cannot connect the dots in your life looking forward, only looking backwards." I think this is one of the best speeches ever written.
As I said earlier, not everything in fitness has to be some guy lifting heavy weight. Watch this speech to be motivated. It will help you understand why certain things happen in life. A absolutely wonderful story.
I am feeling a little under the weather as of late. My friend, the 59 year old professor from SCU, had a great point. I have a good chance to be one of the top crossfitters coming out of Northern California. My training has been on point since New Years, after I teamed up with the previous Crossfit Games Champion and good friend, Jason Khalipa. The professor said, that being an athlete you have to take care of your body. I eat clean, train hard and sleep nearly 8 hours a night. Some nights I will come home from work and lay in bed at 7:30pm. But when I get sick, I get stubborn. While others will take the day off from training, I will still go in and hit it hard. Is this healthy? Well I feel if I am not on my death bed, sack it up and go to the gym.
But the professors point was to go to the doctor. If I have a virus and need antibiotics then I should get on them to get better and get back to my usual performance. If I eat right, train hard, get my mandatory sleep, then why not go to the doctor? I take care of my body in every other way. I guess I am very stubborn because I don't want to wait in a line for 45 minutes to see a doctor. I try and beat the cold myself. But taking care of your body is more then just sleeping, eating right and training. You must listen to your body in other ways. You should not overtrain. You must rest when your sick, or if you can still workout,at least go see the doctor. If you take care of your body in every other way and not the way you should when your sick, then you will never reach your true potential.
Every year Athlete's Fuel goes to Expo West. It is the largest natural expo for health in the western United States. Athlete's Fuel will be going to this on MArch 12-14. We always bring back hundreds of samples. We will be setting up a lot of different relationships with distributors. We will probably team up with new companies to bring new products for the new store. If you are in need of samples or want to try different products, please come by the store after March 14. I will have plenty of free samples to distribute to customers.
Next time you are traveling down N. Santa Cruz Ave, try and look for our new location. I entered the store yesterday and put up a banner. We will begin building out the new location this week. As you will see, we have taped up all the windows so you cannot see how we are planning the new location. It will be a big surprise to unleash in the downtown community in April.
Please remember, we will not be purchasing too much new inventory since we are trying to move this month. However, if you are in need of any supplement, please let us know, we will continue to have it for you. The last thing we want is for you not to have the same supplements as you are used to taking. As for the current inventory, we have big discounts going on as we try and move.
New inventory at the store will be all the same products we currently carry but with a emphasis now on health. Such as organic food and products.
I was approached with a great question today. I performed a workout called Diane. It is 21-15-9 of deadlifts at 225lbs and handstand push-ups. Well the 45 deadlifts that the workout requires is easy but the other part of 45 handstand push-ups is tough for me. So I did the workout and then one of my old professors from Santa Clara University that I train with and is mentor to me, asked me why I had so much trouble with the handstand push ups? He figured since I am very strong in my shoulders with the amount of weight I can push up over my head, I should be able to hit handstand push-ups all day.
Well my answer is muscle fibers. I also train with a former Olympic Athlete named Kevin. Now if you want to see some heavy weight travel from the floor to over his head in about 1 second, come watch him. But he can only do this weight for so many reps until he is fatigued. So I told my old SCU professor that if we gave Kevin 95lb to clean and jerk for 30 reps for time, he would get crushed. Now don't get me wrong, he would finish and he would finish fast but if I went up against him, I would beat him no problem. Over the six years of bodybuilding career, I built my body with slow movements, now I am building my body with explosive movements and endurance. Since Kevin is still training for the Olympics, he trains for explosive power but not endurance. So even though his weight on the 95lbs would feel like a feather, at 30 reps his body would go into an endurance, fat burning mode were he would slow down, regardless of the weight.
My point, even though my shoulders are very strong. That doesn't mean I can do handstand push-ups all day. You have to build those fast fibers. If this still doesn't make sense to you. Think of it this way. You can max bench press 350lbs. Your friend can only max bench 250lbs. But your friend can do more push-ups then you. Why? They are different fibers. But a push up and a bench press are the same motion. It doesn't matter. Muscle fibers are built over time. So if you suck at push ups, pull-ups, handstand push-ups etc, start training more with them because regardless if you can shoulder press 250lbs or bench press 350lbs, you may not be able to do a single handstand push-up or even 20 push-ups unbroken.
