GreenStrength Monster Mash - Vertical Style

Here is a go to GreenStrength meal, as well as a tip on how you can use this.

First - We have the meal itself..

Grass-fed or High Quality meat of choice
Veggies like - red/green pepper, jalapeños, onion, cauliflower, zucchini, Brussels sprouts
What Jasmine Rice
Bone Broth - flavor of choice

Cook all this up and put it into 1 bowl.. Wham! You’ve got a monster mash made up easily.

Now here is a little trick.. Many people ask me about fasting or when is the best time to eat etc… So here is something I came up with and use on several clients with great success. I try and teach them to be intuitive with fasting. Always listening to their bodies and if their body tells them its time to eat, then eat! So what I have done is make them cook up lets say a giant monster mash of:

1lb beef
2-3 Cups white rice
All the veggies
1 Cup Bone Broth

*Add some avocado like you see in the picture below if you desire.. I desire avocado daily.

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Now, we have ourselves one giant monster mash that can easily be split into 2-3 regular meals or 1-2 larger meals. They feel like fasting then cool, wait it out - BUT AS AN ATHLETE OR PERFORMANCE CONCERNED PERSON we need to make sure we are supporting our activity level. This is a sure fire way because as you can see if we waited and fasted all day the reality of what we need to consume is still in front of us. Break the fast when you like, or keep pushing it back. Regardless we have numbers we need to hit energy wise.

Any questions? Feel free to give me a shout and i’ll get back to you as soon as I can!

Lucius IV.

GreenStrength Athletes Aug 5-10

We are approaching 2 things here soon

Master Worlds BJJ Comp as well as a Deload for those not competining.

This week will mark our last true week of WORK before our take a few steps back in order to walk all over mother f*****ers in the future.

PSA - want to talk weight cut strategy for worlds or a fight/competition coming up? Contact me today to schedule a consultation and we will get going! I am offering 25% off consultations so act now and save you some money!

3 mandatory days - 2 optional days 

Mandatory - 1 an 2 must be spaced out by 2 days. Mon - thurs, tues - fri... etc. 

Mandatory day 1

A. 10min mobility focuses window. Work!

B. Prowler March (load should be decently heavy but not slow you down and destroy you. For example I would say guys should be 50-90lb added and ladies 30-75lb added. 

You will do 4 series of 6 x 20yds powerful stride March. Rest 60sec between each of the 6. And rest 3min between each of the 4 series. 

C. Bodyweight strength work - 5 rounds

****change a variable in your bw strength work. Example: add load, change grip, tempo, hand placement etc.

•pull ups x3-6. If you don’t have pull ups then barbell plank rows x3-6 strict. Build the strength. 

•push ups x reps. Quality reps and be strict and tight on each one. If your more advanced add a deficit like a few plates etc. 

•bear hug med ball or sandbag step up x6/6 each leg. Strict finish. Squeeze glute. 

D. Dbl kb farmers walk - 1min on - 1min off x3

Mandatory day 2

A. 10min mobility focuses window. Work!

B. Prowler March (load should be decently heavy but not slow you down and destroy you. For example I would say guys should be 50-90lb added and ladies 30-75lb added. 

You will do 3 series of 6 x 20yds powerful stride March. Rest 60sec between each of the 6. And rest 3min between each of the 3 series. 

C. Anaerobic conditioning - complete 5 rounds as fast as possible 

Guys - 53-70lb Bell

Ladies - 36-53lb Bell 

•kb swing x15

•ski erg x100m

•airdyne sprint x15cal

****goal is to do 5 rounds as fast as possible

D. Deadbug home base hold 

3x1min

Mandatory day 3 

•60min long steady state cardio (biking, rowing, walking a good pace outside, etc). If walking outside either walk with intention the entire time or add a light weight vest. Don’t stroll with your love and call it cardio 

Optional day 1 - STRENGTH

A. A. 10min mobility focuses window. Work!

B. Trap bar deadlift - Work sets of 5x2 w/ 80% of heaviest load you’ve reached in last 3 weeks. These doubles are done for SPEED. Rate of force development. Confused? Look up Fred Hatfield CAT Training and learn before you lift. Also read Westside barbell / conjugate system dynamic effort method.

Take 60-90sec rest between each set  

C. Accessory work - 3 rounds 

*****change a variable on each of these as well

•Rope feet elevated plank rows 3x5-8

•crawl x20yds while pushing a plate across turf

•back ext plate behind neck 3x5-8

D. Tgu 2 per side for cool down 

Optional day 2 - CONDITIONING 

A. A. 10min mobility focuses window. Work!

B. Ski or row 30/90

•15 intervals of 30/90. 5 are warming up effort. The rest are hard as heck! Work to maintain hard as heck pace! During rest do a few push ups. Or pick some abs to hit. The point is to actively rest with light Bw exercise

C. Cold tub x10min 

Mandatory EVERYDAY REGARDLESS OF TRAINING

•honor your nutrition 

•get 6k+ in steps each day not counting your gym time or biking etc. this is steps out in life. Your phones have the health app. Start looking. Easy way to achieve this is 1 / 30min walk per day or 2-3 / 10-15min walks per day. 

Obviously park farther away at places, enjoy a stroll wherever possible etc. 

•2-3 times a week get a 10-20min want epsom salt bath. 

•make sure your at least eating 13x your Bw in calories. Anything less.... let’s talk. Anything above 18x Bw. Let’s talk. Confused altogether? Let’s talk. 

Any nutrition questions. First please have a detailed list of what your eating. How much. Etc. without these details I cannot give you an honest real answer. If you lie on your food amount and such then guess what, your gonna fail and it’s entirely your fault. 

*****also look above and schedule a consultation!

If your not eating 80% real food... then before asking questions get to consistently eating 80% real food. I almost think everyone should accomplish a 30 day Whole 30 challenge with zero amount restrictions. Then once accomplished we have a base to actually start doing things.

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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.

Interested? Or Committed?

There's a difference between interest and commitment. When you're interested in doing something, you do it only when it's convenient. When you're committed to something, you accept no excuses; only results. - Kenneth Blanchard

GreenStrength is about working to achieving a stronger you! In turn this has a byproduct of better performance, longevity, self confidence, and so on. If you're just 'interested' then the road to total human optimization is going to be a bumpy one, non sustainable in many ways. This is why I believe and suggest we must be 'committed' to total human optimization and except nothing less. Our lives, goals, and future truly depends on this. 

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