Rubber Luvin’
Designed by the great Dave Brown, this workout takes you to the "Edge" and beyond…
4 rounds for best time:
How was that for some fun, Mr. Dave Alles?!!
Nice!
Paul has been grinding away now for three weeks at Athlon Elite and according to Travis, following our 7-Step System in the Burn program "to a tee." And what do you know… after just three weeks Paul claims to be down nine pounds! We still have three weeks to go before we retest for the official results. How exciting is that?! Great job Paul! You’re testament that the system works if someone’s willing to make the commitment.
Yesterday we dispelled some myths that, unfortunately, still get passed around out there a lot. Below is an abdominal complex (three very effective ab exercises in a row) that we use here in Athlon Elite all the time to help people not only get a "six-pack" but also have a high performance core. Perform one set of each of the three exercises in a row. Then rest a minute and repeat two more times for a total of three sets through the complex.
1.) First stretch and contract your abs through a greater range of motion with HANGING KNEES TO ELBOWS
This is a very tough exercise but a great one that requires nothing more than a pull-up bar. Perform 12 repetitions. (video courtesy of CrossFit)
2.) Second, follow-up with an exercise that works your obliques with heavy acceleration/deceleration components with MEDICINE BALL WOODCHOPPERS
You can use any 6 to 10 pound weight in place of the medicine ball (but I like medicine balls for the grip requirements). Move from one position to the other with "maximum speed and intensity." Perform 12 repitions.
3.) Finish with an exercise that works your six-pack and all of the small muscles that keep your low back safe, FORWARD PLANK
Hold this position for 1 minute keep your back completely straight.
4 Six-Pack Ab Workout Myths:
Why Hundreds of Crunches and Sit-ups Are the WORST Fat Burning Program to Lose Stomach Fat, Build Your Trunk Muscles, and Give You Six Pack Abs
Few people really understand how the trunk musculature works and, frankly, I don’t blame them for not wanting to know as the trunk muscular system is a very complicated system. But if you want a flatter stomach… a six-pack that makes people stand up and notice your waisteline, then you need to at least follow an exercise program that does understand the complicated trunk musculature…
Let’s dispel some myths:
Myth #1 - You Have to Do Hundreds of Crunches and Sit ups To Lose Belly Fat and Get Flat Abs
If you rely on boring, back-breaking abdominal crunches and sit-ups to burn belly fat, you’ll never lose the ugly belly fat covering your abs. To get more fat burning results in less workout time, use fat burning interval training like we do at Athlon Elite and total-body abdominal exercises instead.
Myth #2 - In Just Four Easy Payments of $29.99, You Can Buy a Miracle-Working Six Pack Ab Machine From a Late-Night informercial
Ha! I wish one of those abdominal exercise contraptions worked half as good as the so-called "experts" say, but infomercial gadgets don’t burn belly fat or flatten your abs (they only burn your money and flatten your wallet!).
Myth #3 - You Have to do Ab Workouts Everyday to Get Six Pack Abs
Not true! In fact, one of the secrets of top fat loss trainers is to drop boring, repetitive ab exercises and replace them with total-body abdominal exercises you only need to do for a few minutes three times per week.
Myth #4 - You Have to Do Cardio in the Fat Burning Zone Everyday to Burn Belly Fat
Long, slow boring cardio in the fat burning "Zone" is not the best way to lose ugly belly fat. In fact, in a recent study, subjects did 40 minutes of slow cardio three times per week for 15 weeks but didn’t lose a single inch of stomach fat. However, only 20 minutes of interval training helped subjects reduce their belly fat.
(Normally I don’t post commercials on our blog but this one’s good, and relevant)
It’s only a minute… Watch this to the end, its very powerful!
After 15 years in this business I’ve discovered what the biggest problem with being fit and healthy is… it’s MOTIVATION.
You can say that it’s because:
but these are all saying the same thing… I don’t have the "MOTIVATION" for it right now.
And that’s ok… we all have our ups and downs, it’s a natural part of being human.
…just be sure one thing, that you’re not in DENIAL of the CONSEQUENCES. Because there are very serious consequences to being out-of-shape…
When you’re ready, we have the #1 way to stay motivated and on track to be the fit person that you want to be…
Do you know what that is?…
Having to hold yourself accountable to someone else. For most people this is the best way to stay motivated. We have the system that works and we’ll hold you accountable to completing the 7-steps.
When you’re ready, come see us!
www.athlonelite.com/get-started
A couple of Athlon Elite athletes were victorious this weekend. Scott Lighty and Jason Von Flu both won their mixed martial arts fights in Visalia, CA. Scott Lighty pounded his apponent for three rounds winning him a unanimous decision (note: the athlonelite.com on his shorts!)
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Jason Von Flu, after entering the arena like a rockstar, went to work on his opponent wrapping up a very crafty knee-bar submission to end it in the first round.
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Get more pictures like this from SHERDOG.COM
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Jimmy VanOstrand
Former stand-out Cal Poly baseball player and Athlon Elite athlete, Jimmy VanOstrand, debuted yesterday in the Beijing Olympics for the Canadian baseball team, and he had a great game! Playing the position of designated hitter (DH) he went 2 for 4 with an RBI as Team Canada put the Beatdown on Team China, 10 to 1.
Jimmy’s the second person in the video clip below.
Here’s the "official" write-up on him from the Olympics’ Athletes Profile page:
Career Highlights
Read a recap of yesterdays game at this link:
http://66.241.210.162/eng_news_story.cfm?NewsID=1286
See the Box Scores at this link:
http://66.241.210.162/files/OLY%20vs%20CHN%20-%20Box%20Score.pdf
Now… I hate to be the "bearer of bad news" but… Team Canada plays Cuba’s National team today… Its nice to be undefeated for at least a little while.
Great work Jimmy, we’re proud of you!!!
We’ve been talking the last couple days about perseverance and having discipline towards your fitness plan and goals… well, how’s this for tenacity?…
John Dane is 58 years old and has been trying out for the Olympic sailing team for almost 40 years. Dane missed qualifying for the Olympics four separate times, each by a few minutes. He didn’t give up after each loss, he just improved his sailing skills. It would have been too easy to give up after losing one or two qualifying races. John Dane took the more difficult route and persevered.
In 1968, at age 18, he arrived at the U.S. Trials in a borrowed Dragon class boat and finished a close second. He sailed more Olympic Trials—in the Soling class (1972 Games), the Finn class (1974) and the Star class (1984)—coming close to victory at each event. His campaign for the 2008 Games, racing with son-in-law Austin Sperry as crew, finally proved to be his charm.
“Austin’s youth, athleticism and enthusiasm coupled with my racing experience and never-say-die attitude make us a great team,” says Dane.
You can watch him sail with his son-in-law to hopeful victory August 15-20.
Read more about Dane here,
http://olympics.ussailing.org/The_Team/John_Dane_III.htm
And here’s a cool video of some of their preparation…
I’m sure that John Dane did not do this alone. I’m sure he had a coach and I’m sure that coach helped him to create his training plan, practice plan, boat mapping… whatever it is that you do in sailing racing that makes you succeed. If you want to do something right the first time consult a coach or a trainer. It’s an investment, not a cost! Just ask Dane after what he’s gone through to get into the Olympics… his investment is about to pay off baby!!!