Sami Al Haddad by Oehmen

The inaugural Amateur Mr. Olympia (and runner up in my informal 'most impressive" poll) posing in the studio for Ulrich Oehmen. Does this mean new Muscle Gallery clips are on their way? Below are some shots from his 2006 shoot (I believe) with the site.

Friday 1 April 2011: MAX SETS - PULL

MAX SETS: PULL-UPS

Complete five max sets of pull-ups at five minute intervals. Perform sets at 0, 5, 10, 15, and 20 minutes.

These are max sets but not to muscle failure. Perform the maximum number of repetitions possible while maintaining good form, but stop short of actual muscle failure (you may go to failure on the last set if you prefer).

Advanced: Pull-ups and/or Chin-ups

Intermediate: Partial or Assisted Pull-ups or Body Rows

Basic: Body Rows

Thursday 31 March 2011: 30/90 SPRINTS

The signature sprint workout...

30/90 SPRINTS

Advanced:

• Run 5 minutes
• Repeat five times:
  Sprint 30 seconds
  Recover 90 seconds
• Run 5 minutes

Intermediate:

• Run-walk 5 minutes
• Repeat five times:
  Sprint 20-30 seconds
  Recover 90-100 seconds
• Run-walk 5 minutes

Basic:

• Powerwalk 5 minutes
• Repeat five times:
  Sprint 15-20 seconds
  Recover 100-105 seconds
• Powerwalk 5 minutes

Aaron Clark: 2011 Muscleboy

I've got to say, I am a fan! I know young Aaron has yet to really prove himself in competition, but I think he has great potential!!! Much more at his website.

Greg Plitt: Model Pecs

Muscle model Greg Plitt doing his own extreme version of drop and super sets.Follow Greg on Facebook.

Bern�t Scorus by Gabe David

Photos by Gabe David Photography.

Tuesday 29 March 2011: BOXING CONDITIONING

BOXING CONDITIONING

Advanced - Four rounds of:

• 4 minutes - Shadowbox (include kicks, knees, and elbow strikes as desired)
• 1 minute - Rest
  During rest perform:
  -Round 1 - a set of push-ups
  -Round 2 - a set of crunches
  -Round 3 - a set of squats
  -Round 4 - a set of push-ups

Intermediate - Five rounds of:

• 3 minutes - Shadowbox  (include kicks, knees, and elbow strikes as desired)
• 1 minute - Rest
  During rest perform:
  -Round 1 - 5-15 push-ups
  -Round 2 - 15-30 crunches
  -Round 3 - 10-20 squats
  -Round 4 - 15-30 crunches
  -Round 5 - 5-15 push-ups

Ronny Rockel: 2011 Mr Europe!!!

Monday 28 March 2011: DO IT ALL

DO IT ALL

Complete the following circuit five times:

• 30/30 Pull-ups
• 30/30 Sit-ups
• 30/30 Push-ups
• 30/30 Squats

30/30 = 30 seconds work, 30 seconds rest

Substitutions

• Pull-ups: Partial, Assisted, or Jumping Pull-ups or Body Rows
• Sit-ups: Crunches, Flutter Kicks, Leg Levers
• Push-ups: Dips, Knee Push-ups
• Squats: Squat Jumps, Half-Squats

Mark Dugdale: Off Season Muscle

Getting ready to star the contest prep!!!

2011 IFBB Mr. Europe!

Roelly was the runner up to defending champion Ronny Rockel! Raul Carrasco came in 12th.Flex Lewis looks "tiny" with Essa Obaid standing on the left and a truly monstrous Toney Freeman at the end on the right. Flex, who finished 3rd, certainly stands out between these big guys however and commands ones attention, particularly his back poses where he looks spectacular! Toney came in 5th and Essa

Sunday Worship!

Sunday 27 March 2011: REST

REST DAY

Ronny Rockel: The Friday before Mr Europe

After a 4th place finish in London last weekend here's Ronny in Madrid, Spain just a day before the 2011 Mr. Europe, a contest he won last year! And for those who speak German...As ever, thank you Team-Andro.

Dan Newmire: 8 Weeks Out

Above Marietta, Georgia's Dan Newmire 8 weeks out from the 2011 NPC Junior USA while below are some 2010 shots by photographer Jeffrey Sygo.

Saturday 26 March 2011: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

Saturday 26 March 2011: RUN FOR DISTANCE

RUN FOR DISTANCE

Advanced:
Run for twenty minutes.

Intermediate:
Run-walk for twenty minutes.

Basic:
Powerwalk for twenty minutes.

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"Get Busy Living or Get Busy Dying"

Photo courtesy of Josh Pesavento under the Creative Commons License

"Get Busy Living or Get Busy Dying" is one of my favorite quotes from the movie The Shawshank Redemption.  When I cry in frustration at the obtuseness of those in charge of disseminating dietary advice to the masses (doctors, the government, companies touting "healthy" products, etc.), I have to take a step back and realize that all I can do is throw a stone into the water with my thoughts and hopefully cause a ripple.  As a CrossFit Kids coach and as a human being, I care about the health of our kids!

Childhood Obesity

Why is childhood nutrition such a hot topic?  Childhood obesity is on the rise.  Here is an interesting article on 10 Frightening Facts About Childhood Obesity. Their list is below.  For more detail on each, please check out the full article.

1. Only 2% of kids in the U.S. eat healthy.
2. Fast food consumption is rising.
3. About 25% of kids don’t do any physical activity.
4. Kids spend up to 5 hours daily watching TV.
5. Obese children make poor students.
6. The risk for heart disease jumps.
7. Half of diabetic children are overweight.
8. Sleep apnea is a growing threat.
9. Health care costs are triple what they are for healthier children.
10. Obese children will live shorter lives than their parents.

For many overweight kids and adults, junk food and sweets aren't the only cause: it's starch.  One reason is that high fructose corn syrup is in EVERYTHING, even starches like bread.  Check the labels--you'll be horrified.  Why we need to sugar everything we consume is another post, but for now, take it on good authority that high density foods like bread, pasta, rice, and potatoes give too much energy, and the excess carbohydrate turns to fat.  In reality, it isn't fat that makes us fat, but carbohydrate!  The old advice to eat a low fat and high carbohydrate diet hasn't gotten us out of the obesity epidemic; in fact, the epidemic has gotten worse.

I just got back from a talk given by Dr. Lustig of "Sugar: The Bitter Truth" fame, but I can't write up that smorgasbord of info at the moment.  Next time, Gadget, next time. Right now, the focus of this post is:

Step 1: We need to work toward the goal of replacing that starch AND SUGAR with vegetables and fruit--i.e. REAL FOOD.

How to Change

My advice is to start adding more vegetable and some fruit to a child's diet in a number of ways:

• Start with Breakfast: eggs are a million times better than cereal to start the day. Other options: unsweetened full fat yogurt with fruit, or a chicken apple stir fry. Here are my breakfast recipes from previous posts:
• Apple-Cinnamon Chicken Skillet
• Pancakes from Heaven
• Cinnamon, Smoked Salmon Kale and Eggs
• Sausage and Egg Muffins
• Hot Apple Berry Cinnamon Breakfast

• Veggie Hunt: Let your kids run wild in the produce section.  Anything they find, they can learn how to make with you.  Find a recipe and cook it together.  This gives kids a chance to be creative and try something new.

• Make It a Family Affair: 
• Eat vegetables as a family: make sure you are all eating the same healthy diet so you are a role model for healthy eating. 

• Cook Together: make your kids a part of the process so they feel more connected to their food and the hard work it takes to prepare it. 

• Pile in the Veggies: Incorporate vegetables into sauces, soups, chili, ragout, and anyplace you can add more vegetables without really noticing them.  Some parents find success pureeing vegetables into textures kids like better than when they are raw or cooked and whole. 

• It's No Big Deal: Don't make a big deal out of dinner, just make it and serve it.  Don't highlight the changes you've made, just make it completely normal and natural to eat whatever you've prepared. 

• Easy Favorites:
• Tacos: Try taco night with lettuce leaves and have shredded cabbage, onions, and other vegetables as the toppings.

• Pasta: Try pasta night with spaghetti squash or vegetable noodles: it's delicious, really filling, and even better than pasta!

• Don't Forget the Healthy Meat and Fat: Don't be afraid of meat and fat--it's those dense, high glycemic starches that we have to worry about.  Healthy fats are avocados, coconut oil, olive oil, pasture butter, nuts, and seeds.  Healthy meats are pasture-raised, wild-caught, and grass-fed. 

• Label Hunt: Spring clean your pantry and fridge so it's free of unhealthy temptations.  Read labels--more than five ingredients?  Chuck it.  Something you can't pronounce/don't know what it is or where it comes from? Chuck it.  Added sweeteners?  Chuck it.  You can make this a family affair--kids can practice reading and get a kick from throwing away the crap. 

• Drink Water: Water is the ultimate thirst quencher.  Anything with sugar, even if it's a "sports drink" or 100% juice, is no better than soda. To transition off the juices, try watering them down.  Unsweetened herbal teas are great and add a burst of flavor to water hot or cold.  

• Be the Boss: You are the boss when it comes to food in your house.  Use your choices to nourish, not harm.  

• Cultivate an Appreciation for Healthy Food: Eating healthy is a positive feedback loop--you feel better and better.  Eating poorly is a negative feedback loop--you feel awful, BUT it positively effects your desire for those poor choices.  Break the cycle and eat healthy choices to get yourself back on track.  Substitute your sugar cravings for fruit--such as a decadent, healthy snack: Berry Bowl--and slowly cut back by adding more veggies.  

• Reward Excellence: You can give a reward for the family's effort--perhaps a once a week cheat meal at a restaurant or ice cream for dessert one night. Some people don't like a reward, but for me, if I can stay healthy all week, I have earned a cheat meal or dessert and feel pride that I earned it.  You can also make your "cheat" meals really not so much of a cheat if you buy or make homemade treats still low in sugar and starch and gluten-free--they'll definitely make you feel better than a blow-out gluten cheat.  On the other hand, you can also just forgo the cheat altogether and make it family plan to get healthy and stick with it. 

• Help!  Here are some helpful resources:
• Get Your Kids Off the Crack--my soapbox stand against sugar and refined carbs. Check my sidebar and browse my label cloud for more topics of interest. 

Parenting Blogs:

• Everyday Paleo: a mom with it all going on--easy paleo recipes for the whole family, functional fitness, and her own book!
• Organic Thrifty:
• Transitioning a Child to a Gluten Free/Sugar Free Diet. This is a really great post from a mom who decided to transition her family to gluten-free living. 
• Primal Kitchen with amazing lunchbox ideas, recipes, and pictures!
• Joyful Abode: a very professional smorgasbord of information and recipes
• The Paleo Child: with the title "A Paleo life from birth to breastfeeding and beyond."
• The Cave Kitchen with a great Learning to Cook section categorizing the tasty recipes.
• Enjoying Healthy Foods Says Lindsey: "I started this blog to share my experiences (recipes) good and bad through our major change. I am not scared to share my FLOPS with you... as this is a learning experience for me."
• Paleo Mama "I am not a professional chef.  I am not a doctor or a nutritionist. I am a mom who is cutting through the propaganda of the American “healthy” diet, to create REAL natural meals for myself and my family."
• Primal Mama Cooks...and dishes on life "Seeing the positive changes in my health and strength led me to explore creating healthy, paleo-style recipes to share with you."
• Paleo on a Budget "How a family of three eats frugally while following the Paleo Diet."
• Life as a Plate: amazing, beautiful recipes and posts
• Paleo Parents: delicious and colorful recipes and some helpful parenting tips.  I like their sidebar intro: "A practical approach for modern day families to eat from the Paleolithic period. It's not about a diet. It's not about "no" grains, dairy and sugar. It's about eating healthful, wholesome food for your family to look and feel their best. It sounds hard and overwhelming, but one (easy) step at a time you can get there, too."
• Paleo Chronicles: 
• Part 1 Says Patty: "In this series I plan to get down to the nitty gritty - what's worked, what hasn't, where I'm going and where I'm at with my own children."
• Part 2 Says Patty: "Like I said in my first post, any child over the age of 5 is gonna resist if their food options are suddenly changed.  I took a different stance and gave my kids the same time, education and choice that I had when I chose to eat healthier."

So I hope I helped give you some starting ideas and support for choosing this path to nutrition and health.  Life's a journey--you just have to take the first step and if you fall off the path, just pick yourself up and get back on.

If you write or know of any other parenting blogs to share here as a resource for others, please write a comment and I'll add them to the list.  Please let me know how your journey is going for you!

Friday 25 March 2011: 3 POWER CALS

Physical Culture Classics

THREE POWERFUL CALISTHENICS

Repeat the following circuit for twenty minutes.

Advanced - Intermediate:

• Dive Bomber or Hindu Push-ups
• Reverse or Hindu Squats
• Atlas Push-ups
  Atlas Push-ups: Place your hands in the seats of two chairs. With your body held straight, dip yourself between the chairs. This exercise is similar to a countertop push-up, but it stretches and utilizes more of the chest muscles.

Basic:

• Yoga Push-ups
  Yoga Push-ups: Transition between Upward Facing Dog and Downward Facing Dog continously while keeping your arms straight (but not locked).
• Reverse or Hindu Squats
• Countertop or Atlas Push-ups

Today's exercises can be found in many manuals on physical training. The above arrangement, however, was adapted from Pushing Yourself to Power by John E. Peterson. PYTP is a comprehensive collection of Dynamic Visualized Resistance and Dynamic Self Resistance exercises and includes many Isometric and Power Calisthenic exercises.

Friday 25 March 2011: 3 POWER CALS

Physical Culture Classics

THREE POWERFUL CALISTHENICS

Repeat the following circuit for twenty minutes.

Advanced - Intermediate:

• Dive Bomber or Hindu Push-ups
• Reverse or Hindu Squats
• Atlas Push-ups
  Atlas Push-ups: Place your hands in the seats of two chairs. With your body held straight, dip yourself between the chairs. This exercise is similar to a countertop push-up, but it stretches and utilizes more of the chest muscles.

Basic:

• Yoga Push-ups
  Yoga Push-ups: Transition between Upward Facing Dog and Downward Facing Dog continously while keeping your arms straight (but not locked).
• Reverse or Hindu Squats
• Countertop or Atlas Push-ups

Today's exercises can be found in many manuals on physical training. The above arrangement, however, was adapted from Pushing Yourself to Power by John E. Peterson. PYTP is a comprehensive collection of Dynamic Visualized Resistance and Dynamic Self Resistance exercises and includes many Isometric and Power Calisthenic exercises.

Thursday 24 March 2011: 30/90 SPRINTS

The signature sprint workout...

30/90 SPRINTS

Advanced:

• Run 5 minutes
• Repeat five times:
  Sprint 30 seconds
  Recover 90 seconds
• Run 5 minutes

Intermediate:

• Run-walk 5 minutes
• Repeat five times:
  Sprint 20-30 seconds
  Recover 90-100 seconds
• Run-walk 5 minutes

Basic:

• Powerwalk 5 minutes
• Repeat five times:
  Sprint 15-20 seconds
  Recover 100-105 seconds
• Powerwalk 5 minutes

Amit Sapir: 13 Weeks to Toronto

At his pro debut last year, the Detroit/John Simmons Pro, Israel's Amit Sapir was 15th. At his second show, the Sacramento Pro, he didn't place (though neither did Brit James Llewellin who just finished 3rd at the British Grand Prix). He is hoping to do a whole lot better at the Toronto Pro Supershow this June, and is currently 13 weeks out (above) and for a comparison here he is in Sacramento:

Lucas Martins: Brazilian Newcomer

24 year old Brazilian bodybuilder Lucas Martins getting ready for his first competition the Paulista de Estreantes 2011. More at the Bodybuilding Blog.

Branch Warren: British Grand Prix Champ!

The 2011 version of Branch, 5 plus years old from yesterday's post, winner of the 2011 British Grand Prix (just a few weeks after his Arnold Classic win):

Tuesday 22 March 2011: B-CIRCUITS

Today's workout was developed by Bryce Lane.

B-CIRCUITS

Complete as many circuits as possible in twenty minutes.

If you are not accustomed to plyometric training or are obese, perform the Basic WOD.

Advanced:

• 12 Short Range Squat Jumps
  (Half-Squat Jumps: Squat until your elbows touch your knees and thighs are parallel to ground and then jump for height or distance)
• 12 Full Range Squat Jumps
  (Deep Squat Jumps: Squat deep until your hands touch the ground and then jump for height or distance)
• 20 High Tension Bodyweight Squats
  (Squat while maintaining conscious tension of the leg mucles)

Intermediate:

• 6 Short Range Squat Jumps
• 6 Full Range Squat Jumps
• 10 High Tension Bodyweight Squats

Basic:

• 5 Half-Squat Jumps
• 10 Lunges (Each leg)
• 10 Calf Raise and Flex

Are you tempted to cheat on the jump as your legs become tired? Try Traveling B-Circuits by jumping for distance instead of height. Try to cover the same total distance on each circuit as the workout progresses to ensure that you are pushing yourself adequately.

Updates & Poll

A revised header and the following recently added links:Alex ZuccaroBen PakulskiHennie KotzeJames HopkinsJerick TernidaJerry WardJustin WolteringMichael LockettNeil GardnerRob YouellsAs always, bodybuilders are listed alphabetically by FIRST name.I cam across Steve Kuclo's trailer for his upcoming DVD The Future of Bodybuilding (Kuclo should go pro this year), which made me wonder who has

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