Blogging for the next generation

The word on the street is that you are dumb. You need information to be deciphered for you, broken down and analyzed by an expert. How could you possibly figure something out for yourself with all the information that's out there and easily accessible. Seems that the techniques used by most writers/bloggers out there is to quote a bunch of other wannabe's then tell you broadly why everyone but themselves is wrong. ...This is definitely not another one of those type of posts.

I think you already have the answers and all the innate knowledge you will ever need. Go ahead read the blogs by the top guys and gals in fitness. They all are giving you the gospel according to them. Boring. And that's how life is and your workouts will be when you look to others for advice, guidance, wisdom, direction etc. Find your path by accepting where you are now and then looking to where you want to go. You should be reading these pages for affirmation not information. Only you know if a salad a day is good for you. Only you know how many days a week you like to exercise. I know these things because I've lived with the alternative. I know that no matter how healthy and clean I eat, a cheeseburger once a week is also healthy for different reasons. I like to exercise. A lot everyday if I'm feeling up for it.

So don't be dumb. Be smart, knowing that you are in your own way the captain of your destiny. Stop measuring yourself by others and measure yourself. Then see if that is worth improving.

Weighlifting Term Reference Guide

At ATOMIC we believe it's a worthy pursuit for damn near everyone to develop mastery in their Olympic lifts.

Why? There is no better way to develop powerful hip extension (the most fundamental movement in almost all athletic endeavors), achieve a more stable core, or target as many muscles effectively in less time.

For the sake of simplicity, here is a quick guide for the terminology associated with the Olympic lifts and their variations...

From the ground up...

Jump stance -  our feet position for any of the big pulls; clean, snatch, or even the deadlift.  Feet underneath our hips, toes straight ahead, feet flat, weight over the middle part of the foot.

Catch stance - our feet position for the squat (and also where you receive Cleans and Snatches).  Feet shoulder width apart, toes out slightly, feet flat, weight over the middle part of the foot.

Starting positions*...

Hang  - means the lift starts in the high hang position or in simpler terms, at the top of your hips.

High hang position - bar at top of hips

Low hang position - bar slightly above knees.

*In the absence of the term Hang, the exercise starts on the floor just like the deadlift.

Catching postions*

Power - means you catch the lift in a partial squat position. Imagine the bottom of the push press.  Power variations are the most common form of the exercise at Atomic.

Muscle - means you catch the lift in the fully extended position. Very uncommon to perform the muscle variations of exercises.

*In absense of either the term Muscle or Power, the exercise should be caught in a full squat.

Grips

Snatch grip - wide grip, double overhand

Clean grip - outside of your hips, double overhand

Any questions?  Ask me in person or send and email to prime.atomictotalfitness@gmail.com

Shawn Classen

ATOMIC Push Up Basics

Basics are defined as the essential facts or principals of a subject or skill.  

Our subject is Total Fitness and in my experience there are three interrelated points that need to be addressed before one can even get started on the path to physical health.  These are the essential facts, the must have knowledge for developing a body that will kick ass, take names and look good doing it.  This body will not only enjoy and endure the capricious indulgences of youth but will sustain you and keep going strong into the later years of life. 

The three three concepts that one must be aware of, gain knowledge about, then master the principals of are:

1. Skeletal Alignment or Posture
2. Stability within and between the joints
3. Improve and maintain flexibility

That's why I always try to get you started with the ATOMIC Push Up.  It moves the spine, opens the hips and shoulders and begins to introduce stability to the shoulders and spinal column.  Please watch the video above.  I want you to get familiar with this move.  There is a lot to deconstruct and I'll be posting more about it in the future.

Simple Treatment for Plantar Fasciitis

To heal your plantar fasciitus use the RICE method.

R.I.C.E.

REST

• less walking
• insoles for shoes (try the brand Super Feet)

ICE

• frozen Poland Spring bottle to roll out your feet
• ice bath - fill a bowl or bucket with ice water

COMPRESSION

• roll foot out on a lacrosse ball AND a golf ball

ELEVATION

• buy "boot sock" or "night splint" and sleep with it on

Monday Martial Arts

In a continuing effort to share my training regimen with you, here is my workout of the day.

White Crane Kung Fu
Hand Stands and Monkey Swing
Wu Shu Form #1 & #2
Hsing-I Linking Form
Hanging Leg Raise and Slow Pullups

Spend 10-15 minutes on each of the above.

Spartan Beast, Killington Vermont 09/22/2012

OK I'm going to toot my own horn here for a second.  That's what blogging is for isn't it?  By writing this I have decided that what I have to say is important enough for you to read it.  So there!

I'm not just a good trainer I'm an awesome one.  Why?  Because I walk my talk and live by my truth.  What does that mean? It means that the principals that I live by, when applied to the realm of exercise, result in a super fit, super capable body.  How do I know this?  Well let me tell you.

On September 22, 2012 I ran my first Spartan Beast race.  The "Beast" is a 13 mile obstacle course race through the woods.  I came in 37th in my age group of 500 men 30-34 years old.  Out of the roughly 3000 that participated in the race I cam in 177th.

Why can I brag and boast and be proud of this result?  Fact is I didn't change my training much to prepare for this race.  All I did was add a few long runs on the weekends prior.  That's it.  What I want to convey in the most humble way possible is that I know the secrets to cultivating longevity, strength, stamina, fitness and health.  It's not extreme and it's far from weird.  It's the essence of setting yourself up for success and that state is achieved through living your life more and more consistently in alignment with your goals dreams and ambitions.  You have to eat, breathe, sleep and bleed your passion!

If you aren't at this point don't worry.  The first step is to take a nice deep breath and chill out.  Next is to realize it's time to take responsibility... you've got work to do.

September: All About Cardio

This month at ATOMIC we will be focusing on Cardiovascular and Respiratory Fitness.

Cardiovascular Fitness is basically your body's ability to bring fuel to the fire of life.  Your body is much like an internal combustion engine.  You too need fuel and oxygen to run.  Your body stays a warm 98.6 degrees under most circumstances and burns the food you eat with oxygen to perform it's many functions.  The degree to which you train and condition this system determines weather or not you get winded when you walk up a flight of stairs.  It can also affect your ability to lift weights and resist certain diseases.

Your cardiovascular system consists of your heart, lungs and blood vessels.  There are some other complicated anatomy terms that we won't discuss here, but the most important thing to know is...

Using specific training and exercise, you can improve the functioning of your Cardiovascular System - your heart, lungs and blood vessels.

The benefits of cardiovascular fitness include:

• maintaining a lower healthier body weight
• higher ability to do intense exercise
• lower resting heart rate
• larger stroke volume (your heart pumps more blood per beat!)
• increase in the number of capillaries i.e. blood flow to ones extremities
• greater capacity for your body to take in and absorb oxygen
• improved mood and feeling a sense of accomplishment 

To have a decent or above average level of cardiovascular fitness one has to engage in activities that stress this system.  Hence the term "cardio" or the phrase "today I'm doin' cardio".  There are so many ways to improve this system's functioning I can only begin to list them here.  The classic triathlon three would be swimming, biking and running.  Most cardiovascular training activities involve large multi-joint movements and must be performed two and a half hours per week to see benefits.  

Now for an example. Watch this video: A great routine for adding cardio to a strength training workout.  Then give it a try!