US Open: Winner or Loser?

The US Open an example of some of the world's greatest athletes performing on the world stage.  At the hotel where I am currently, there are a number of tennis stars, juniors and administrators.

In the lift earlier this week I spoke to an individual in tennis gear who was wearing US Open identification.  I wasn't sure if she was a fan or player, but based on what she was eating I had to ask:

Darryl: "Have you been competing in the US Open?"

Girl: "Yes!"

Darryl: "Is that food [insert #1 fast food chain of your choice here] a part of your training regime?”

Girl: "Errmm, no."

Darryl: "Surely that can't help your performance?"

Girl: "Errrm, no."

Darryl: "So why are you eating it?"

Other: "She can eat what she likes as she burns off all those calories!"

Girl: with no hint of sarcasm, "I know it isn't good for me, but it is the only thing I could find."

Bear in mind, this is in midtown Manhattan - surrounded by lots of food choices: Including a 24 hour 'healthy' food bistro in the foyer and 24x7 room service availability.  

I am sure not the only reason why, but they didn't win the next day...

Workout: Active Recovery

Today a surprise!

Yesterday I was on a MovNat Seminar where I was physically challenged for most of the day (in conjunction with what I did last week) so feeling a little sore with DOMS.  

After a really hard workout it is tempting to want to stay in bed, sit around and watch TV, especially on a Sunday.  But sometimes it really is best to keep moving, otherwise you are likely to feel even worse.

Today I'm taking it easy.  But that does not mean I am doing nothing.  

Do something as simple as taking a stroll through the park (not jogging), an easy-going bike ride, doing some dynamic stretches or some light gardening.  No rush or heavy exertion, just take it easy.

By staying active on a 'rest' day: 

• you keep the joints lubricated; 
• relieve soreness and stiffness by increasing blood flow to the muscles;
• aid in recovery from intense exercise/activity;
• and also relieve stress.

Some days we do need complete downtime, other days we should train very hard.  But balance should be maintained to avoid training plateaus and to maintain well-being.  

Remember, active rest and recovery as part of your training: stay healthy and injury free.

Workout: Four to the Floor

Warmup: 

• 10 Push-Ups
• 10 Air Squats
• 10 Sit-Ups
• 10 Narrow Grip Pull-Ups
• 10 Tricep Dips
• 10 Bodyweight Rows
• 10 Walking Lunges
• 10 Back Extensions

Workout:*

• 4 x Deadlifts, 4 x Upright Row, 4 x Hang Clean, 4 x Push Press (43kg/95lb)
• 4 x Bench Press (60kg/132lb)
• 24 metre Bear Crawl 
• 24 metre Crab Walk

• *Repeat the above circuit 4 times

Rest as requireds on completion of the 4 rounds, then attempt the finisher.

Finisher:

• 10 Elephant Walks (hold for 2 seconds, final rep hold for 10 seconds)
• 25 metre Bunny Hops

Main Workout Time:

Mitch: 19 minutes

Darryl: 14 Minutes

60 Second Interview: Robb Wolf (Paleo Solution)

Who are you?

I'm Robb Wolf.  A former research Biochemist.  A strength and conditioning coach.  Author of the The Paleo Solution.

What is fitness to you?

What you need to live the most effective life.

What are your goals?

To hang onto as much performance as I currently have at 38, and to be competitive when I'm an old dude in Ju-Jitsu.

What is one of your main concerns in relation to health?

Gluten!  It is a huge, hidden and under appreciated factor to health on all levels.

What is your favourite exercise/activity?

Ju-Jitsu, Capoeira and heavy Back Squats

What is your favourite meal?

Any soup, especially Cioppino.

Blog:

http://www.robbwolf.com