Get after it with this trick...

There is a time and a place for fun conversations in the gym. These can even take place while working out/in as long as the type of training dictates your ability to multitask. But when it comes to true training, the objective that awaits our attention, effort, focus, and much more, we  simply can’t afford to be multitasking. Our energy, emotion, breathe, focus all must be on our objective no questions asked.

Now, for all of us GS folks what am I getting at here? Well, when it’s time to focus - focus. When play is of opportunity enjoy it, as long as it doesn’t mess with the objective in front of us. But when it’s time to go we must still play a game. This is where the trick comes in and works like a charm. Plus it will increase your work capacity, help you potentially burn more fat/calories, and increase the overall time you have in your day. What is it? Here you go...

Break the objective down into blocks. Know that a period of rest, hydration and refocus will come after each block in order to properly recover but also prepare for the next piece of the objective. When shifting your mindset to these bouts of extreme focus it makes it much easier to consistently power through sessions with so much more efficiency, mechanical and physiological stress, and develop simply better motor control.

How would this look? Well say my session looks like this

A. 10min warm up

B. Kb swing EMOM x 10min

C. Goblet squat 3x5

C. Bench press 3x5

C. Bicep curl 3x10

*little to no rest. Power through.

D. Prowler sprint 5x40yds

D. Med ball slam 5x10

*15 sec between. 1min between rounds

First. I would start a clock for the 10min warm up and just start moving and doing what A. I know I need to do for my body. B. What feels good that day as well. For 10min I will just ignore others, breathe deeply, feel the movement, and enjoy it.

Now I’ll grab a sip of water. Chat for a second while I rest and start to see the next objective in training today. A 3 exercise superset with little rest. I analyze, and think about the variables that will dictate my loads etc. I may take a warm up set real light to feel things out before I make decisions and check the clock before it’s back to go time. Before you know it this objective is done and your back to rest and a hello to a pal.

This isn’t rocket science. It’s just being a little more adult with our training and our approach towards our sessions. Plus remember in the end it will also have nothing but positive composition effects as well.

So there you have the rant. When it’s time to work I want to see you get into the flow state and WORK or aka FLOW. During rest and bouts of low intensity steady state work talk your asses off :). But when the deep mission awaits get your standard operating procedures in order and hustle!

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Fun Session For YOU!

All you need is a pair of kettlebells, a mace, and a small amount of space.  

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Length: 30min total

Each exercise will be done on the minute every minute for 5 total rounds. (6 exercises - 5 Rounds = 30min)

Min 1 - Turkish Get Up Right Arm x1

Min 2 - Single Arm KB Swing Right Arm x10

Min 3 - Mace 360 + Lateral Lunge x3 each direction

Min 4 - Turkish Get Up Left Arm x1

Min 5 - Single Arm KB Swing Left Arm x10

Min 6 - Double KB Clean x10

Choose your loads wisely :)

Enjoy,

Lucius

Posture & Joint Health

Posture & Joint Health:


By: GS PCC Greg Morris

In my opinion (which my mother assured me matters), improving posture and the health and range of one’s joints should be one of the primary goals of one’s training, and one of the main metrics used to measure progress in one’s training. A lot of the daily aches and pains we experience as a culture, basically, are usually related to your joints being a bit out of position. All the time. Every day. We are a society of shortened hips and shoulders forward and in our ears. Our body will give us pain to represent that, and our movement will adapt and compensate to represent that.

Think of a movement like this: You and three friends are carrying a VERY large dresser. This dresser is so large and heavy that you could not fathomably lift and carry it without the four of you. Somebody starts to dip and shift; their grip is giving out. The whole dresser shifts and wobbles, and the other three movers scramble to adjust and COMPENSATE for the one who is out of place, inevitably exerting themselves harder and moving much less efficiently.

Conveniently, there are also four major joints (or should I say, movers) to worry about in most movements, being the two hips and the two shoulders. Take the same metaphor of moving the furniture, and apply it to your joints. Pay attention, and intentionally be conscious of your hips and shoulders while performing any movement, be it a squat, a deadlift, a lunge, a press, a sprint, etc etc etc. If something moves out of position, something else is picking UP the slack; That hip gets behind you. That arm refuses to go overhead. it’s only a matter of time until whatever is carrying that extra weight gets sick of that shit, at which point you put yourself at risk of injury.

Posture is a very important topic in this conversation regarding joint health and function, due to the fact that posture is the composition of the joints as a whole. How your joints are aligned, and how they operate with each other during the basic day-to-day operation of the human vehicle we call the body. Whether you’re an everyday person, an athlete, anybody at all; everybody benefits from paying a bit more attention in their daily existence to how they hold and present themselves.

After all, the sad truth of the matter is that even if you do all the corrective work and exercises in the gym, every time, that’s still just an hour a day. You’re still going to get more reps of living in poor posture and position throughout the other 15 hours of your day unless you’re dilligent.

Posture is the perfect measurement. If your posture improves, proprioception improves, making you more able to feel where your body is in space, as well as more able to move and manipulate it in that space. This happens due to the way that the CNS (central nervous system) and the joints communicate. If your joints are out of alignment, you more than likely have underlying hyper/hypotension issues in the tissue around them (and possibly other underlying dysfunction) from large amounts of time compensating for poor movement mechanics and lifestyle. If your tissue is too angry or too lazy, the communication between it and the CNS is weakened, and you cannot ‘feel’ the tissue as well as you normally would be able to; This is decreased proprioception. If the CNS and the tissue can’t communicate well, it will take much more effort, physical expenditure and CNS strain to accomplish the same task than if tissue and joints were in a more healthy, optimal arrangement.

In simple terms, the more comfortable your joints are in the range of motion you’re moving, the less taxing that movement will be.

At the end of the day, our goal in training should be improving one’s performance, yes, but also one’s life in general. Yes, adding 40lbs to a squat is great, but if we’re not focusing on improving the mechanics and posture of our body while we do it, are we not just forcing our body into ‘stronger’ dysfunction?

Now we’re just getting really good at moving really shitty.

Neglecting one’s basic body structure is a fast track to being the old coot who can no longer move in the basic ways a human being moves; hard to move, hard to play, hard to live. The primary goal of one’s training should be to improve the capabilities of their own human vehicle.

Improving Posture:
-Improves joint stability

-Improves joint mobility
-Improves physical endurance of tissue
-Eases strain on CNS and tissue
-Improves movement mechanics

Posture is your baseline, and your golden metric. Stand up tall, and free up those knotted joints. All it takes is a little dedicated, and intentional effort on the daily.

Beautiful Movement | Watch It!

Those who spend time around me now have seen my transformation and have started to experience the Green Strength Philosophy. I always harp on owning positions and movement rather then doing more, going deeper, and skipping progressions. The more quality and conscious our efforts become the better skills we will develop. Here is a video that displays movement at its best, there is no doubt a flow like that is an enormous psychedelic experience. Enjoy, practice mindfully, and enjoy the journey!