3Fit

Hip and knee medley My whole workout Thursday was joint focused. Strength at end ranges, developing more joint capacity at end ranges, and specific stretches under load to help my brain recognize it’s safe to be at these ranges/angles/positions. - This stuff is waaaaay harder than traditional strength work. It’s physically demanding sure. But mentally I’m fried by the end of these sessions. If effort level was sexy, #functionalrangesystems would be a mix between Bey...oncé and Thor. - Make your shit work nice everyone! See more

Backing off One of my goals this year is to complete the beast tamer challenge (100lb pistol squat, pull up, and strict press). My pistol has been steady but not feeling the best. As in, I worry about getting injured when I am pushing heavy. If I’m focusing on being worried, I’m not focusing on lifting and that’s not good. My knees have been a little funky so I’m backing down in weights and spending more time working my joints and supporting exercises. It’s a big sl...ice of humble pie but it tastes waaaaay better than eating some ego pie and pushing myself to the point of jacking up my knees. - I’ve reduced my pistol squat load by ~30% I’ve added more loaded knee CARs to my routine adding supporting exercises like the goblet squat to help with T spine strength - If I ignored these signs and kept pushing, I might not achieve my goal this year because a knee injury at this level would be major damage. It would take a long time to recover from and it would hinder my other goals. - What to take away from this? Listen to your body and your gut. If your worries about something, back off and address the worry. It’s better to address things like this when you can instead of when you need to. See more

What does gym dog think? I’m a pretty silly dude and I like to play in silly ways. When my dog isn’t paying attention I like to start doing weird spastic stuff just to see what her reaction is going to be. I’ve done some weird stuff and nala just looks at me and sighs. But no, I have to be freaking out with a unicorn mask on doing convulsive pull ups like I’m being electrocuted for her to pay attention and come running over. - She’s still probably just thinking where’s the ball though...

We did 1 rep It’s fun to play around but you gotta keep it light with kids. They are gonna play and put themselves in all kinds of weird positions no matter what. The take away is that they see YOU still playing and moving your body. Their brains develop thinking that is normal and they will have a drive to continue that trend. If it’s forced, it likely won’t stick long term because it’s not enjoyable.

Range of motion gains Life isn’t just about making strength gains and looking good naked. Longevity (the capacity to live long with a high quality of life) is crucial for overall happiness. I used to care so much about how much I could lift and how long I could push myself I neglected the stuff that let me do those things in the first place. That neglect resulted in injuries. - Now I see things differently. Range of motion PRs might not look like much on the outsid...e. And they aren’t meant to. It’s all about how you feel inside. Imagine moving through life like a pile of rusty hinges. It’s possible, but it probably won’t feel good. The more rust you have, the more you’ll be paying attention to the pain and the less you’ll be able to truly enjoy the finer things in life. - #frc gets you rust free. I use these principles for myself and for my clients. It’s makes a huge difference to train with healthy joints. And the results (and potential for better results) speaks volumes. See more

Pull up gains Pull ups are tough. Muscles are only as good as the joints they move. Sometimes muscles can cause damage if the joint isn’t healthy and doesn’t allow adequate range of motion. Especially when working at end ranges. - In the first three videos I’m working my shoulder joints using @functional_range_conditioning principles and @stickmobility and getting them ready to handle the training to come.... - In the last three videos I’m working my pull at the top of the range of motion. The chest to bar position is pretty much as hard as it gets. I’m setting up an isometric hold at the top followed by a slow eccentric. The isometric gets all my stuff firing up and the eccentric trains my tissue to handle the load while moving. - Having healthy joints allows me to maximize the input to the working tissues and makes the training that much more efficient let alone possible. See more

How to start 2021 I started off with a circuit: - FUCK 2020 workout... 10 turkish get ups each side -------------- 100 jumping jacks 40 push ups 100 high knees 40 shoulder press 100 mt climbers 40 jump squats 100 bicycle crunches 40 rows 100 freestyle swimmers (alternating) 40 OH tricep extensions 3 sets -------------- 50 jump lunges 50 sit ups 100 pull aparts - Then I promised my Au Pair I’d do a 10k with her... so I did that also. - Today my body feels like 2020 got nothin’ on me :) and, 2021 is gonna feel a lot easier now that I know I can accomplish both those physical feats in a day and still have enough energy left over to wrestle with my kids. - Here’s to a great new year everyone! See more

Do something different If you want something to change you have to make space for that change. That usually means stepping out of the routine and into the unknown. The unknown is always easier to face together. - Pigeon pose Jefferson curls. Hips come alive with this one in a big way. I use this to strengthen my spine and my hips/glutes. It does require a fair amount of hip external rotation and strength in your spine to perform though. ... - Sitting at a table is nice and all but frankly it’s just more sitting which means less movement. Eat your lunch while doing various stretches. There’s research out there suggesting that eating while standing aids in protein absorption. Im sure some light movements will only further that cellular hunger for protein. This is super duper efficient stuff right? You get some stretches in, you eat your food, and you get more out of the food you eat all at once. - Does caring about what feels normal make you feel any better? - Do your habits make you feel better? Move better? Have more confidence? If not, you might want to check in with those habits and see if anything needs to be modified. - #my3fit offers online 1:1 and semi private coaching. We perform functional range assessments to figure out the most efficient approach to get you moving the way you want to. Contact us for a free phone consult. See more

If it makes you nervous, It’s probably important to you. - First time getting 106lbs (48KG) over head with 1 arm.

When dreams become training I had a dream the other night about battling zombies. Though I couldn’t slay real zombies I figured out the next best thing. PLAY TIME!!! - Threw some knives, did a jump kick, chopped down some scary yoga blocks. Repetition is the key to improvement. I likely wouldn’t fight zombies in the same way but it’s fun to pretend I’m some superhero badass zombie slayer.... - @strongcamps, what did we do in the astral plane? Not sure if I got there all the way since last night was a shitty sleep night :/ See more

Working towards my 1000 minutes If you want progress you gotta put in the hours. I’m giving up some phone games to make more time for mobility work. Moving through life with less effort is easier on my brain than down time is recharging if that makes sense. - What do you give up to make time for your goals (doesn’t have to be fitness related)?

Play time at the park Spinny thing: I have no idea what I was doing but damn did I get dizzy after just those few seconds lol. Super fun times. - Pull up eccentrics: 30lb weight vest + 45lb child. The goal was to barely let gravity win and definitely let my son win. So much burn packed into 20 seconds...... - Piked push up and Leaned forward push ups: 30lb weight vest + different angles = Different experience and different adaptations. The goal is to give in to the failure points and accept that you’ll barely grind your way back up to the start position if at all. - Mixed grip chin up with 30lb weight vest. Again loading differently for a different experience. Goal was to load one arm as much as possible and just barely help with the other. - A friendly reminder that Failure is NECESSARY for growth and reaching your potential. When you’re in the moment it’s really hard to see how far you’ve come. Sometimes my clients forget how much progress we’ve made (because I’m always keeping them at the threshold) so we will do a workout from when we started working together. When they blast through it barely breaking a sweat I tell them that was a segment from when we first started and they are usually shocked at how easy it is now. What’s the take away? Go back in your notes (mental or physical) and remind yourself of your accomplishments please. It will fuel your future struggles :) See more

Neck training DISCLAIMER: do not start with this training! - I hear a lot of people talk about having neck and shoulder pain. I also see a lot of people do nothing about it. What I’m demonstrating is an expression of years of work and a strong healthy neck. The training to develop the joint health necessary for this kind of load isn’t hard per se, it just requires consistency and smart programming. For reference, I get maybe 1-2 headaches a year and it’s usually from being sick or dehydrated. If you’re curious where to start with training, DM me.

Training day Sprints drop sets? Sprint with a tire, ditch the tire, sprint without. Used the #weckmethod pulsers for extra ooomf. - Over head wobble carry cuz my shoulders need some time under tension up there.... - Shoulder rotations. Definitely the most humbling of all the stuff I did today. My right arm needs a lot more stimulus to get deeper into internal rotation. Healthier joint = more capacity for strength. See more

Meal prep 20 minutes of work for 3 days of breakfasts for me. The extra sleep time is worth it’s weight in gold. Sleep = recovery = gains. - This is an impossible quiche where the crust is baked into the stuff itself.... - How do you fuel yourself at the start of your day? See more

Silly mobility work is still mobility work that keeps me free to be silly. Just sayin.....

Boxing in the dark (blindfolded) Some things that combat sports teach us are awareness and trust. Awareness of what is around us and what is likely going to happen to us (read this as you are watching your opponent and trying to predict their next move in the context of your environment). The other aspect is trust in our training and ability to execute the skills we know. - What happens when you take away your ability to see your environment and you have to trust AN...D be aware of what you feel? - I pulled my blindfold down, felt my range and made a mental map of where the punching bag was, and how much room I had around me. Then I practiced a few movements to cement that feeling in. Then I let loose and trusted my training. I flowed from movement to another, one punch to another, one elbow to another. I let the force I generated and the force feedback from the bag determine my next move, angle, direction. Etc. I’m not a Jedi and would never do this in a real combat situation but it was a good experience to work on knowing myself without getting in the way of myself. @vincent_do give this a try and see how you feel mang. See more

Plow loading Thanks @strongcamps for the inspiration. I was actually going to work on this anyway then I saw part of your post (didn’t swipe). Did this then realized you had posted more. Definitely rough but good stuff. Weakness is just future strength right?

Beach day Gotta take advantage of all the resources on your adventures. - The beach provides different stimulus for sprints. And running away from the waves is also just plain fun.... - Drift wood made a great platform for some planche practice. - Who doesn’t love digging big holes on the beach? This one I dug happens to be almost 6 feet deep. Really good for jump training and other shenanigans. See more

Grip fun Yea, I’m weird. I think that finding my max effort grip by building some weird contraption is a good time. I topped out a little over 225 lbs. who knows if it means anything. It’s some arbitrary machine I made using bands and metal. What I can say for certain is that it was very hard and it was fun to be creative. - How do you train stuff when you don’t have the right equipment?

LFPU and Arc row Shout out to @the_mindful_mover for movement series. Accommodating resistance is a great tool (it’s more like a mindset really) to help you make the most gains possible with every rep you do. As he says, time is precious so get as much as you can out of as little work possible. - Our philosophies are very similar in that I ask each client to squeeze out as much effort as possible in each and every rep they do. The 1 hour we train together should... cover A LOT of ground for your health. If you’re pushing yourself, you’re making gains physically AND mentally. - For reference these videos are sped up to 1.5x speed. I did a total of 6 reps of each movement... only 6... and I’ve been sore for the last two days (I don’t generally get acutely sore anymore). This speaks to a couple different things in my training program (not doing many 1RM type movements) and intensity levels. I maxed out each rep essentially and didn’t try to save anything for the next rep or set. The point is you can get a lot of benefit out of a few reps if you get your mind in the right place and train with the right intention. - My challenge to you: pick a movement you want to get better at and do a few 1RM efforts of that movement 1-2x per week. Give yourself lots of rest between sets and reps so you have time to recover. Tag me with what you are working on. I wanna live vicariously through all your future gains :) See more

Even on a paddle board? Of course! Burpees are free to do wherever you want and whenever you want (well, almost whenever). You can scale them from very easy to very complex. Don’t be afraid to do the type of burpees that are right for you. I for one will likely never train to do those crazy back flip burpee things I see gymnasts do. It looks cool, but it’s just not for me. Likewise, you don’t have to do burpees on a paddle board. But, you can do some version that is right for you that will help you be healthier, stronger, and feel better (yes, I said you can feel BETTER after doing burpees). - Have fun and enjoy your day!

A lot to gain I’ll admit I lost a lot of strength and mobility during the first part of shelter in place. I didn’t move as much because I was teaching online and finding time to train while parenting our kids was tough. - But the flip side is I gained a lot more empathy for clients who’s jobs require they don’t move enough during the day.... - Now I have a chance to make those strength gains back and then some. I refuse to be stuck in the past about where I was because that’s not gonna help me train smart in the moment. It’s important to be present with training while aspiring to be better. The hard part is accepting results instead of expecting results. See more