Fitness Concept, LLC

2011-10-05T22:56:00.003-11:00

Foam Roll: 6min.

Skill: 5 min

Strength

A1. Front Squats x 5

(activation/mobility/rehab between sets)

Circuit: 4 rounds

B1. DB FSQ x 10

B2. Body Row x 15

B3. Run x 400m

2011-09-30T23:30:00.003-11:00

Perform each circuit for 15 min.

A1. High Pull x 10

A2. DB BP x 10

A3. KTE x 10

B1. Explosive Step up x 20

B2. BB Bent Over Row x 10

B3. Side Plank + Knee Raise x 10+10

2011-09-28T03:01:00.003-11:00

Foam Roll: 6 min

Dynamic Warm up: 10 min

Circuit Training: 15min. per circuit

A1. RDL + Shrug x 12

A2. T-Push-up x 6 +6

A3. Alternating Hanging Knee Raise x 24

B1. Step-up x 12 + 12

B2. DB Bilateral Row x 12

B3. Windmill x 6+6

2011-09-24T11:36:00.003-11:00

Strength & Power

A. Clean x 1 RM

B1. Push-ups x 15

B2. SDLHP x 15

3 Sets

Rest Interval 1 min

For the past week we have been pushing for Personal Records so we have backed off on met-con. Lots of PRs this week.

Total Body

2011-08-29T23:22:00.002-11:00

Strength: for 15 min.

A1. Dead Lift x 5

Met-Con: 5 rounds for time

B1. Swing x 30

B2. Burpee x 15

2011-08-29T02:43:00.002-11:00

For 15 min.

A1. Jerk x 3

A2. Chin-up x 3

4 Sets

B1. DB Press x 8-18

B2. Body Rows x 8-12

B3. Bear Crawl x 2 trips

(rest as needed)

2011-08-26T08:03:00.003-11:00

A. Bench Press x 1-3 reps

for 15-20 min.

B1. Pull-up x 10

B2. Push-up x 15

B3. Run 200m

5 Rounds for time

2011-08-08T06:37:00.001-11:00

Strength: 15 min.

FSQ x 3

Met-Con: for time

A. Run 800m

B1. High Pull Snatch x 21-15-9 reps

B2. Bear Crawl x 3-2-1 trips

C. Run 800m

2011-08-07T05:55:00.001-11:00

Strength: 15 min.

Bench x 3

Circuit: 4 sets with a 1 min. Rest Interval

Weighted Push ups x 8

Body Rows x 8

Windmill x 8+8

2011-08-05T23:17:00.003-11:00

Mobility: 15 min.

Foam Roll

Jumping series

Squat to Stand

Lateral squats

Y, T

etc.

Strength: 15 min.

BSQ x 3

Met-Con: 4 Rounds for time

Overhead Walking Lung x 30

Chin ups x 15

Run x 400m

2011-08-04T22:14:00.002-11:00

Mobility: 15 min.

Foam Roll

Squat to Stand

Lateral squats

3 way push ups

scapula push ups

etc.

Power: 15 min.

Clean x 3

Met-Con: AMRAP in 15min

DB Clean x 15

Hand Walk Burpee x 10

Plate Sit-up x 15

2011-07-13T22:53:00.002-11:00

For 15 min.

A1. RDL x 8

A2. DB Alternating Shoulder Press x 8+8

For 15 min

B1. Chin-up x 8

B2. Windmill x 8+8

Endurance

2011-07-12T23:11:00.003-11:00

A. Run x 800m

4 rounds for time

B1. Wall Ball x 20

B2. Body Row x 20

B3. Run x 400m

B4. Sit-up x 20

C. Run 800m

2011-07-11T23:20:00.002-11:00

for 20min.

A1. Front Squat x 1

A2. Weighted Sit-up x 12

for 20 min.

B1. Bench Press x 1

B2. DB Row x 12

Olympic Weightlifting

2011-07-10T22:57:00.001-11:00

Snatch x 1-3 for 20 min.

Clean & Jerk x 1-3 for 20 min.

Angie

2011-07-10T09:01:00.001-11:00

Pull-up x 100

Push-up x 100

Sit-up x 100

Squats x 100

For time

Power Endurance and Prowler Push

2011-07-09T11:18:00.002-11:00

I. DB Complex: 6 rounds

1. High pull x 6

2. High Pull Snatch x 6

3. Thruster x 6

4. Bent Over Row x 6

5. Squat Clean x 6

6. Run x 200 m

II. Prowler push: 50 m x 3

Programming Strength, Conditioning and Regeneration for Martial Arts

2011-06-16T09:14:00.002-11:00

Assuming your goal is to develop into a better mixed martial artist, grappler or striker. The first thing we need to look at is your current level as a martial artist. Are you a beginner, intermediate or advanced? Do you compete or fight? Do you have a fighting style? What are your weaknesses? This is up to you and your martial arts coach to figure out. As a beginner you will develop sport specific fitness that is adequate for a beginner just by participating in your chosen martial art. At the intermediate and advanced level you will find that Strength and conditioning (S&C) will help you advance faster and prevent overuse injury.

Are you fit enough to succeed in martial arts? For MMA you’ll need to be strong, have muscular and power endurance, flexibility and excellent cardio respiratory endurance. Also your level as a martial artist is not your level of fitness. Just because you might be a BJJ black belt does not mean you are an advanced athlete in regards to fitness. It is not uncommon to be advanced in your sport and a beginner when it comes to other activities.

Training must be planned around your martial arts practice. Below is a sample training week for an advanced submission grappler. Doing your martial arts and S&C on the same day allows for more recovery but this is not written in stone. Although it is a good idea to separate S&C from your Grappling class by 3-6 hours many people can’t do this due to work/ family, etc. You can do the S&C right before or immediately after grappling class. Yet another possibility is to alternate between martial arts and S&C on a daily basis. This is not optimal but it can work. The reason I say its not optimal is because it takes about 48 hours for your body to replenish glycogen stores. Why is this important? Glycogen is the primary fuel source utilized when you do submission grappling and metabolic conditioning training.

Sun: Regen/Off

Mon: Sub. Grap. and S&P

Tues: Regen and Drill

Weds: Sub. Grap. and Met-Con

Thurs: Regen

Fri: Sub. Grap. and S&P/Met-Con

Sat: Sub. Grap

Sub.Grap: Submission Grappling practice consists of technical (TE) work and tactical (TA) training or “Rolling” class lasts about 60-90 min.

Drill. Once or twice a week you should do very light technique training. The goal is to work on a weakness in your game. Are you having problems finishing a submission, passing the guard, keeping the top possession, take downs?

S&P: Strength and power training consists of weightlifting (Snatch, C&J and weighted chin ups) and power lifting (Squats/ dead lift, Bench Press and Heavy Rows) each session lasts 45-60 min.

Met-Con: Metabolic Conditioning. This type of conditioning increases your metabolism. It involves intense circuits, combining different fitness elements. This is a powerful stimulus that can lead to over training if not strategically used.

Regeneration involves any modality that will improve your recovery.

Light running/rowing/swimming/cycling for 30min. HR at 130-150bpm.
Massage Therapy and/or Foam Roll (focus on total body)
Yoga stretching for 45-60 min. Bikram is good as long as you stay hydrated.
Ice bath and cryo therapy after training within 2 hrs
Hot bath, sauna, whirlpool, 6-24hrs after training
Sleep 7-8 hrs and take naps when needed.
Optimal nutrition this includes balancing macronutrient and supplementation.

Strength and Power

2011-06-16T03:17:00.002-11:00

This is 429 lb C&J at a body weight of 154 lbs

A. Clean & Jerk: 1-3 reps for 30 min. As the load increases take longer rest between sets.

B1. Front Squats or Clean pulls: 3-5 reps for 20 min.
B2. Press

2011-06-12T00:04:00.002-11:00

Warm Up
Foam roll 6 min

Strength and Power:
OHSQ x 3

Fight Gone Bad: 3 x 5 min. rounds. RI 1 min.
1. Wall Ball
2. SDLHP
3. Box jump
4. Push Press
5. C2 Row (calories)

for each exercise perform as many reps as possible in 1 min.

2011-06-08T02:28:00.004-11:00

Warm Up
Foam roll 6 min

Strength and Power:
Deadlift: 5 x 5

Circuit: 3-4 x 6-10
A1. DB Bench
A2. Weighted Sit-up
A3. Chin-up

Vinegar Reduces Postprandial Glycemia

2011-06-07T03:01:00.000-11:00

Vinegar Reduces Postprandial Glycemia

2011-06-07T02:45:00.003-11:00

Warm Up
Foam roll 6 min

Strength and Power: for 20 min.
Bench Press x 5

Met-Con: for 20 min.
Air Squat x 20
Body Rows x 15
Box Jump x 15
Push-ups x 15
Prowler Push x 1 trip

2011-06-06T02:30:00.002-11:00

Warm Up
Foam roll 6 min
squat to stand
Skill work

Strength and Power: for 15 min.
BSQ x 5

Met-Con: 4 Rounds for time
Run 400m
DB Snatch Left side x 15
Jump Rope x 2 min
DB Snatch Right side x 15

2011-06-04T23:17:00.002-11:00

Warm Up
Foam roll 6 min
Dynamic warm up
Skill work

Strength and Power: for 15 min.
Jerk x 3

Circuit: for 20 min.
Chin-up x 10
Dot Drill x 30
DB Press x 10
Single leg RDL x 10 +10
Alternating Lateral Plate hop x 30

2011-06-04T00:39:00.002-11:00

Warm Up
Foam roll 6 min
Run 1k

Strength and Power: for 15 min.
Snatch x 3

Met Con: AMRAP in 25 min.
1. Body Row x 15
2. Overhead Walking Lunge x 30 steps
3. C2 Row x 250 m
4. Push up x 15
5. Swings x 15
6. Run x 200 m

2011-06-03T07:45:00.002-11:00

Warm Up
Foam roll 6 min
Run 1k

Strength and Power: for 15 min.
Over Head Squat x 3

Met Con: 4 rounds for time
DB Thruster x 15
C2 Row x 250 m
Box jump x 15
Jum Rope x 2 min

Thursday 6/2/11

Warm Up
Foam roll 6 min
PVC Skill Work

Strength and Power: for 15 min.
Over Head Squat x 3

DB Complex: 5 rounds for time
High Pull x 6
High Pull Snatch x 6
Thruster x 6
Bent over Row x 6
Squat Clean x 6

2011-05-27T23:27:00.002-11:00

Warm up
Run 1 k

Strength: 5-4-3-2-1
Bench press

Circuit: 21-18-15
Body Row
Burpees
Sit-up

2011-05-07T08:14:00.002-11:00

Warm up:
Foam roll x 5 min.

amrap in 10 min.
Run 200m
2 Line drills

Strength:
Back Squats x 5 reps for 20 min.

Met-Con: amrap in 15 min.
OHW. lunge x 20
T-Push ups x 10
Body Row x 10

Basic Barbell Strength Training

2011-05-05T05:24:00.003-11:00

This month CrossFit Concept will be focusing on 4 basic barbell exercises. These are the Back Squat, Bench Press, Dead Lift and Press. We will rotate the main exercise daily. Met-Con will be kept relatively short and performed every 48-72hrs. On non-met-con days we will do assistance work for the main movement, borrowing from the sport of Powerlifting.

May Programing

Week 1. Sets of 5 for 20 min.
Week 2. Sets of 3 for 20 min.
Week 3. 1 Rep Max.
Week 4. 2 x 5 @ 70% of 1 Rep Max (Back off week)

Sport Massage

2011-04-26T05:32:00.003-11:00

Sports Massage

Massage is recorded as one of the earliest forms of physical therapy and it is known that it was used by very different cultures over 3000 years ago. It is only in the much more recent past since travel and communications have enabled different civilizations to meet that so many forms of massage have been developed.

In all types of massage, the therapist has specific aims in mind, and in sport we focus on the individual needs of the athlete. With the ever growing number of people taking part in sport, combined with the increasing competitiveness and intensity of physical exercise, the demand for sports massage is also increasing and becoming more and more recognized as a skill which may aid recovery and enhance performance.

Sports massage does have some aims in common with other forms of massage and it is especially important to have a thorough understanding of anatomy and physiology, in particular the muscular and skeletal systems. By understanding these systems and the effects of exercise, we may also appreciate how massage may benefit the sports person and becomes an integral part of the athlete's training program.

Athletes who are looking to improve performance and increase their competitive edge do so by adopting a training schedule to enhance their skill, strength, stamina, suppleness and speed. The degree to which they develop and utilize these qualities will depend on other factors such as the level of competition, the sport played, and possibly their position in a team. However, no matter which sport, the aim is nearly always to increase the level of training and thereby subject the body to gradual and controlled overuse.

It is this overuse that may often create problems and imbalances in the soft tissues. If these are ignored and allowed to become chronic, they will not only hinder the athlete's rate of improvement, but also in many cases their performance may well suffer and ultimately the athlete may be susceptible to developing more conditions that are serious. Certainly if they are unable to perform at their best, they may be more at risk from other more traumatic forms of injury. For example, a player involved in a contact sport who is "carrying" an injury may not have their usual level of agility. The result might be that they might suffer an extrinsic injury because of not being fully prepared for the contact suffered from an unexpected tackle.

Benefits of Sports Massage

Massage, applied skillfully, is the most effective therapy for releasing muscle tension and restoring balance to the musculo-skeletal system. Received regularly this may help athletes prevent injuries, which might otherwise be caused by overuse. A constant build up of tension in the muscles from regular activity may lead to stresses on joints, ligaments, tendons, as well as the muscles themselves.

These muscle imbalances may develop and often go undiagnosed until they are serious enough to cause the athlete discomfort or impede performance. The skilled massage therapist will be able to detect variations in the soft tissues and by using the correct techniques, help the sports person maintain a much healthier physical state.

It may therefore be reasonably claimed that one of the greatest benefits of sports massage is in helping prevent injury.

Contraindications for Sports Massage

There are times when sports massage could be detrimental rather than beneficial to you. The contra indications to massage are:

A body temperature over 100°F, or feeling unwell
Acute Traumas - Open wounds, recent bruising, muscle tears, sprained ligaments, contusions, chilblains, burns
Tumors - Where there is swelling, which is inconsistent with recent bruising
Diseased blood vessels - Varicose veins, phlebitis, thrombosis
Cancer
Melanoma
Hemophilia
Infectious skin disease - Bacterial infection, Lymphangitis, Fungal infection, Viral infections, Herpes
Where you react adversely to massage treatment
Where your symptoms appear to make advice from a doctor advisable
Diabetes - not strictly a contraindication but massage has the same effect as exercise on your blood sugar levels so you need to have appropriate medication available

The three main categories of massage that are predominantly used in sport are effleurage, petrissage and frictions. Almost all massage techniques are carried out with the main pressure being directed towards the heart. This helps increase venous and lymphatic flow and ensures that no pressure of blood is being pushed against closed valves causes any damage to blood vessels. The only exception to this is where short strokes are aimed at stretching muscle fibers. Because the strokes are limited, there is no risk of pressure being built up.

Effleurage

Effleurage consists of a variety of stroking movements, usually carried out with the whole palm of the hand and fingers, which may be used with varying pressure according to the purpose and stage reached during the massage. Effleurage is always used at the start of massage.

The basic movements comprise stroking with firm pressure using a wide surface area of the palm of the hand and fingers. On the return, the therapists' hands maintain, light contact and avoid the path taken on the upward stroke. As with all massage, the hands must be relaxed and molded round the natural contours of the recipient's body. Effleurage is always used to commence any massage session and it has a wide range of purposes that you need to focus on:

Introducing touch to the client
Putting the client at ease
Warming the tissues
Increasing blood flow
Stimulating peripheral nerves
Muscle relaxation
Palpating tissues

Effleurage should be carried out in a rhythmical and relaxed manner starting with light touch at the start of a session and building up to deeper pressure for increased circulation and stretching of tissues later in the massage. It should not be rushed as it is during this phase you need to begin to focus on any abnormalities in the tissues that may require further attention later in the massage. If the movements are performed too quickly, this will not help the client relax and if a "tender" area is missed, it will almost certainly be more painful when discovered using deeper techniques later! Effleurage is also used to complete the massage finishing with light stroking to relax the patient, particularly if movements that are more painful have been used beforehand.

Petrissage

Petrissage or kneading is used on deeper tissues for mobilizing fluids, stretching muscle fibers, and inducing relaxation. Some of these techniques are specifically aimed at only deeper tissue and are therefore both ineffective and difficult to perform on narrow parts of the limbs. You must therefore pay particular attention, as with all massage techniques, as to what your purpose is when kneading petrissage is a powerful technique that is particularly effective in mobilizing fluids in very deep muscles and applying a good stretch to the fibers involved.

Frictions

Frictions may be used for exploratory purposes, or for deeper and sometimes more painful movements aimed at breaking down lesions, separating muscle fibers, and even breaking down recent scar tissue. When performing frictions for exploratory purposes we tend to use the sensory pad of the thumb to "grasp" the skin and to move this over the underlying surface to feel for any abnormalities (trigger points) to the tissue concerned. This allows us to palpate, particularly around joints and feel for smaller abnormalities in the tissues. When performing frictions for the purpose of separating muscle fibers, breaking down lesions and scar tissues, firstly the client must be warned that these procedures may indeed be painful or at the very least uncomfortable. They only need to be carried out for a very short while. Using vigorous frictions for any longer than this may have a particularly detrimental effect by irritating and even causing inflammation.

2011-04-23T00:14:00.002-11:00

Currently at CrossFit Concept. We start with foam rolling our warm up is usually running 1K or if its nasty out we do a dynamic warm up. So far this month we have been focusing on basic gymnastics (calisthenics or body weight exercises). We rotate between an upper body push, lower body unilateral movement and an upper body pull. After this segment we do a short metabolic conditioning or anatomical adaptation work out. it depends on who shoes up. I've had several work outs in which the clients pick the exercises and I assign the acute variables. I like the spontaneity of these work outs.

The template

I. Foam roll and Warm up:
II. Gymnastics: Practice for 15 min
III. Short met-con or AA.

2011-03-28T01:33:00.000-11:00

2011-03-20T00:42:00.002-11:00

Foam roll

Dynamic Warm up

Strength and Power: 3 x 1-5
FSQ/Push Press/Clean

Met-Con: For each couplet perform AMRAP in 6min.

Burpee x 10
C2 row x 250m

DB Thruster x 10
Pull-ups x 10

Bear Crawl x 2 trips
Swings x 15

2011-03-15T04:03:00.002-11:00

Foam roll= lats piriformis and spine

Dynamic Warm up

Strength and Power: 3 x 1-5
FSQ/Push Press/Clean

Met-Con:
3-6-9-12-15-18-21 for time
Pull-up
Wall Ball

Sparring with Caio Terra a Jiu-Jitsu World Champion.

2011-03-09T00:17:00.003-11:00

This is from a seminar I did this weekend. Caio is a wizard on the mat and a good teacher. He is very detail oriented.

2011-03-05T00:09:00.002-11:00

Foam roll= lats piriformis and spine

Dynamic Warm up

Power:
Cleans: 2-3 warm up sets, 3 x5
L-Hold: 30 sec.

Met-Con: 5 rounds For Time
Swing x 15
Chin-up x 15
Russian Twist x 20

2011-03-01T10:01:00.002-11:00

Foam roll=lats piriformis and spine

Dynamic Warm up

Strength:
Front Squat: 2-3 warm up sets, 3 x5
Weighted Front Plank: 30 sec.

Met-Con:
AMRAP in 15
Alt. Front Lunge x 20
Chin-up x 10
Roll up x 10

Circuit Training

2011-02-26T08:33:00.004-11:00

Perform each exercise for 1 min. rest 1 min. after each circuit. Do 4 Rounds.
1. Dips
2. Bilateral DB Row (1/4 BW)
3. C2 Row
4. DB Back Lunge (1/4 BW)
5. Roll up

Burpee Complex

2011-02-24T07:35:00.002-11:00

For each perform 10/9/8/7/6/5/4/3/2/1 reps for time.
Frog Hop
Push up
Jump Squat
Burpee

2011-02-23T09:41:00.000-11:00

For 30 min.
BSQ x 3-5
Chin ups x 3-5

Inside Leg Trip and WOD

2011-02-18T08:15:00.003-11:00

For 15 min
A1. Pistol x 3-5
A2. Weighted Push ups x 3-5

AMRAP in 15 min.
B1. Plyo-Push ups x 10
B2. Sit-ups x 15
B3. Jump Squats x 20

Inside Leg Trip

CrossFit Concept T-Shirt

2011-02-06T11:12:00.002-11:00

2011-02-06T10:51:00.003-11:00

Notice Nick's body positioning, its the exact position used for single arm DB Rows. Something we've been working on at CrossFit Concept.

You can catch some of Nick Newell's highlights from his last fight at the 1:54 mark.

Throwdown

2011-01-28T08:14:00.003-11:00

CrossFit Relentless is hosting an adult CrossFit Competition this Sunday. If anyone is interested go to this link. The event starts at 9am. Even if you are not planning on competing you can go and cheer on the competitors.

2011-01-27T09:38:00.002-11:00

4 rounds x 10-15
RI 1 min.

1. Box Jump
2. Dips
3. Goblet squat
4. Body Rows

2011-01-22T12:33:00.002-11:00

Just competed in King of The Mat. Here's one of my matches.

2011-01-22T11:16:00.003-11:00

5 Rounds For time
Burpee x 15
DB Bent over Row x 15 (use 1/2 your body weight)

2011-01-17T09:07:00.002-11:00

Javorek DB Complex #1

Upright Row x 6
High Pull Snatch x 6
Thruster x 6
Bent Over Row x 6
High Pull Snatch x 6

Find a 5 Repetition maximum for the upright rows. Perform the complex with 5lbs less then your 5 rep max.
Do 5 Rounds
Rest 1 min between rounds

2011-01-13T10:27:00.004-11:00

"Notorious" Nick Newell is a professional mixed martial artist who has competed in organizations such as Cage Fighting Xtreme, International Combat Entertainment, and Triumph Promotions. Aside from his currently undefeated record, Nick has also been garnering extra attention from the MMA community due to the congenital amputation of his left arm. At the time of this interview, his next scheduled match is against Billy Walsh in Cage Titans Fighting Championship at CTFC: Mayhem on January 28th, 2011.

Darrick: What was the journey that led you to professional mixed martial arts competition?

Nick: When I was a kid, all the things I loved involved kicking ass. I loved pro wrestling and used to wrestle around with my friends all the time because we thought it was real. I wore a Ghostbusters jumpsuit 24/7 and used to try to get into manholes because I wanted to be a Ninja Turtle.

Once I found out pro wrestling was staged, I was kind of pissed and wanted to do real wrestling but I put it off until high school. When I got to college, I found out about MMA and fell in love with it. I started training in-between wrestling seasons and once I finished wrestling in college I started training MMA year-round. I got the itch to compete and the rest is history.

Darrick: Do you have any words of advice for other individuals looking to compete in MMA?

Nick: If it’s something you really want to do, and if you’re willing to put in the work and you have the heart, then yeah - you could fight. If you just want people to think you're tough or you want to impress chicks, then go lift some biceps and learn how to dance or something. Being tough is something you're born with and most chicks don’t watch MMA.

Darrick: Your next scheduled match is against Billy Walsh on January 28th. What are your thoughts about this upcoming fight?

Nick: Your next fight is always your most important, so I am training hard. It’s been ten months since my last fight and I have had to deal with a lot of bullshit with people backing out of fights last minute, not showing up to weigh-ins, and being turned down on fights more than a nerdy kid trying to find a prom date.

Billy knows he's in for a fight and I hear he has been training hard for this fight. He’s coming off a quick first round submission win and is with a new camp where I hear he has been training pretty hard. He took a fight that nobody else wanted, so he’s got some balls. At the end of the day though I'll be the one with my hand raised. I'm going to dominate Billy Walsh and everyone will have another reason to duck me.

Darrick: For people who aren't familiar with you, some may be surprised to learn of the congenital amputation of your left arm combined with your career in professional MMA. Pertaining to mixed martial arts, do you feel as if your left arm can be an advantage, disadvantage, or both?

Nick: It has it's advantages and disadvantages. I have found a lot of ways around things. I couldn't really tell you how much easier things would be with two hands because I have been like this all my life. The only thing that really sucks is nobody wants to fight the guy with one hand.

Darrick: Who are a few of the people in the sport that you highly respect?

Nick: I like people who always come to fight. Guys like Dan Henderson, Chris Lytle, Abi Mestre, and Urijah Faber because they are as tough as nails. I have respect for a lot of other fighters too, but those are just some that come to mind immediately.

Darrick: What brings you the most fulfillment out of martial arts?

Nick: It's something I really enjoy, so it’s not like a chore to me. Training is fun and it’s a great feeling to win a fight, almost a surreal out-of-body experience. I really hope one day I have the opportunity to do this full-time, but the absolute most fulfilling part is when people say I inspire them to follow their goals. I'd like to eventually work with people with disabilities and help them overcome any physical and physiological hurdles that they may be facing.

Darrick: Outside of MMA, what are your other interests?

Nick: When I was a kid, I used to play all kinds of sports. Since I'm now either training or working all the time though, I really just like to chill when I have time. Eating is my favorite thing to do. After this fight, I might go do some food challenges. I also like going out to do karaoke, I can't sing for shit but it’s fun. I used to play Mario Kart 64 but I recently got a Xbox 360. I really like Dead Rising 2 but I don't have a lot of time to play it.

Darrick: What is your oldest memory?

Nick: Wow! I can't really answer that one. One time as a kid though I was at a McDonald's Playland for my friend's birthday and this kid got his head stuck in-between two metal bars. He was crying and I remember thinking that was pretty funny.

Darrick: Tell us something about you that most people don't know.

Nick: My favorite sport I played as a kid was baseball. I really looked up to Jim Abbott and I was a multiple time all-star as a second baseman. I’m also really good at air hockey and Connect Four, very rarely do I lose in either. I also am looking to start running some grappling tournaments, my first one will be January 22nd in Springfield, Massachusetts.

Darrick: What moment in your life have you been proudest of so far?

Nick: Graduating college in 2008. I have a severe case of attention deficit disorder and it’s really hard for me to pay attention and apply myself to anything that’s not hands-on because my brain just goes in so many different directions. I worked really hard to earn that degree and it's definitely my proudest moment.

Lastly, I would like to give some shout-outs. First to my head coach Jeremy Libiszewski for all the extra time and effort he's put into making me the fighter I am and his school Fighting Arts Academy in Springfield, Massachusetts. Ultimate MMA in North Haven, Connecticut, Lou Figueroa at CrossFit Concept in Orange, Connecticut for strength and conditioning, my friends, my family, and last but not least my lovely managers Tim and BG of Combat Sports Agency. Everyone is welcome to keep up with me at www.twitter.com/notoriousnewell as well.

FOR OTHER EXCLUSIVE INTERVIEWS BY DARRICK PATRICK:

http://www.myspace.com/darrickpatrick/blog/343519835

Tags: nick newell , darrick patrick , interview , interviews , mma , mixed martial arts

2011-01-12T23:58:00.002-11:00

Do 20-18-16-14-12 reps of each for time
DB Thruster
Body Row
Sit-up

-Use Dumbbells that equal 1/2 your body weight. A person that weighs 140 needs needs two 35lb dumbbells.
-Adjust up or down depending on skill level and/or gender.

2011-01-10T02:47:00.002-11:00

5 Rounds
Snatch x 3
DB Bench Press x 5
Pull-up x 10

2011-01-08T12:09:00.002-11:00

3 x 10-15
A1. OH walking lung
A2. Body Rows
A3 Roll up

B1. Goblet Squat
B2. Push up +
B3. Side plank

"One must be free. Instead of complexity of form, there should be simplicity of expression." Bruce Lee

2011-01-01T02:45:00.001-11:00

2010-12-29T08:02:00.002-11:00

3 x 10-15 each

A1. Dumbbell Walking Lunge
A2. Body Rows
A3. Roll up

B1. Goblet Squat
B2. Push up +
B3. Side Plank

2010-12-27T13:23:00.002-11:00

5 Rounds for time
Thrusters x 15
Box Jump x 15
Knee to Elbow

2010-12-21T08:52:00.001-11:00

5 Rounds
KB Swings x 1 min.
Burpee x 1 min.
Pull-ups x 1 min.
Rest x 1 min

2010-12-20T10:00:00.002-11:00

Dead Lift x 5-4-3-2-1
Bench Press x 5-4-3-2-1
DB Row x 5-5-5-5-5

The Paleo Solution

2010-12-15T09:27:00.001-11:00

2010-12-15T02:21:00.002-11:00

Strength: 3-5 x 3-5
FSQ
Chin-up
DB Push Press

CrossFit Class and Personal Training has been canceled for today.

2010-12-04T23:48:00.001-11:00

2010-12-04T01:46:00.002-11:00

Warm up:
Foam Roll x 6 min
Samson stretch+10 dislocations each side
Burgener warm up
Roll up x 15
Superman x 10
swimmers x 10
Push up+ x 10
Body Rows x10

WOD
Snatch x 1-3 for 15 min.

4 rounds
OHSQ x 6-8
Chin ups x 6-8
Run x 200 m

2010-12-01T10:38:00.001-11:00

For time:
Press x 12-10-8-6
SDLHP x 30-25-20-15
Sit-up x 30-25-20-15

2010-11-29T10:00:00.001-11:00

AMRAP in 20 min.

Push ups x 10-15
C2 Row x 500m
KTE x 10-15

2010-11-22T07:12:00.000-11:00

"Daniel"

For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel's family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.

Tabata Something Else

2010-11-18T10:25:00.002-11:00

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Working on a Master Schedule for Nonlinear Peridization.

2010-11-18T06:36:00.003-11:00

Week	Sun	Mon	Tues	Weds	Thurs	Fri	Sat
I	L	M	H	M-C	L	M	H
II	M-C	L	M	H	M-C	L	M
III	H	M-C	L	M	H	M-C	L
IV	M	H	M-C	L	M	H	M-C

L- Light or Active recovery. 1-3 sets by 10-15 repetitions using light load with a rest interval (RI) of 1-2 min. This training session will focus on total body training and/or Monostructural activity(running, rowing and Jump rope)

Example:

A. Goblet Squat + Band assisted chin up + Sit-ups: 1-3 x 10-15

B. Split Squat + DB Press + Scapula Push up: 1-3 x 10-15

Run/Row 20 min.

M-Moderate Resistance Training. 3-4 sets by 8-10 repetitions using moderate load with a 1-2 min RI. This work out causes protein degradation which will lead to delayed onset muscle soreness (DOMS). This is when muscle soreness reaches its peak 48hrs after the training session. Agonist and antagonist muscle groups will be paired.

Example:

A. RDL+ DB Bench Press: 3-4 x 8-10

B. Single Leg RDL + DB Row: 3-4 x 8-10

C. 1 min intervals x 1 min core stability x 5

H-Heavy Resistance Training or Strength and Power Day: 3-5 x 3-5 Active Rest( light aerobic training) for 3 min. This WOD will cause a neural adaptation and will target Fast twitch muscle fibers.

Example:

A. Front Squats + 2-3 min light run between working sets.

B. Weighted Chin-ups + 2-3 min light run

M-C-Metabolic Conditioning: This WOD is taken directly from the CrossFit.com main site.

What I like about the above schedule is that every target is covered in a month, as long as you attend at least 2 CrossFit classes a week. Best results are achieved if you attend 4-6 Classes a week.

Theoretical training template for 1 month of CrossFit. Class attendance progresses from 3 x wk tp 6 x wk. This cycle can be repeated the next month.

Week	Sun	Mon	Tues	Weds	Thurs	Fri	Sat
I		M		M-C		M
II		L	M		M-C	L
III	H	M-C	L		H	M-C
IV	M	H	M-C		M	H	M-C

2010-11-09T06:22:00.010-11:00

Above Alex is performing a Single Leg RDL.

Tuesday:

GM x 5 for 15 min.

--AMRAP in 15 min--
Swing x 15
Chinese Row x 15

Jumping with weights

Monday

Clean: 3reps for 15 min.

--5 Rounds for time--
Clean x 15
Burpee x 15

2010-11-07T07:33:00.003-11:00

--4 Rounds--
Split Squat x 6-8
Press x 6-8
Unilateral DB Snatch x 15-20

10/31-11/6/10

2010-10-31T00:12:00.005-11:00

Below I've provided an outline of one week of CrossFit training. The acute variables (sets, reps, rest intervals,etc.) have not been included. The actual work outs are not yet complete. As the week progresses each day will be modified and completed. Each class has its own personality. The program is dependent on the clientele. What you see below is an attempt to include balance between muscle groups, energy systems and muscle fiber type.

Sunday 10/31/10

A. Snatch x 1-3 for 15 min. Goal: increase power, one of the first physical attributes to decline with age. the snatch also promotes mid-line, shoulder and hip girdle stability and flexibility among many other things.

---5 Rounds for time---
B1. DB Snatch x 15-20 (power endurance)
B2. Push-ups x 15-20 (muscular endurance)

Monday 11/1/10

---4 Rounds---
Single Leg RDL x 6-8
Body Rows x 6-8
Burpee x 15-20
V-ups x 15-20

Tuesday 11/2/10

---3-5 Rounds in 20 min.---
OHSQ x 10-15
Pull-ups x 10-15

Why overhead Squat? the over head squats improve mid-line stability. Most if not all musculature around the spine (erector group, obliques, Quadratus lumborum, rectus abdominis, transverse abdominis, etc.) are involved in maintaining posture while performing this movement. In order to properly execute an overhead squat you'll need full knee and hip flexion along with ankle dorsiflexion. this will promote lower extremity flexibility. It promotes shoulder girdle stability and flexibility. Rotator cuff musculature have to externally rotate and the scapula needs to adduct and elevate. Pectoralis major needs to be flexible in order to allow the over head position to accur, promoting shoulder health. In fact the overhead squat is used as an assessment in the National Academy of Sport Medicine.

The weight went up with good speed, but if you look carefully you'll notice that I had to step to my right with my lead leg in order to stabilize the weight. I recently broke a rib so i felt a sharp pain of my right intercostal muscles. I decided to stop there at 165 lbs.

Wednesday 11/3/10

A. Jerk x 3-5reps for 15 min.
---3 rounds---
B1. Step-up x 15-20
B2. Jerk x 15-20
B3. C2 Row x 500m

Thursday 11/4/10

---for 20 min.--
Dead lift x 6-8
Dips x 6-8

Friday 11/5/10

--5 Rounds--
Swings x 15-20
DB-Bilateral Row x 15-20
Box Jump x 15-20

Saturday 11/6/10
BSQ

Barefoot Training

2010-10-29T08:25:00.001-11:00

The Following article is from elitefts.com

The Importance of Barefoot Training

Martin Rooney

Published: October 25, 2010Posted in: Sports Training, Training ArticlesTags: barefoot, performance, rooney, speed, training

In my popular and controversial article, “Evolution Revolution: My Manifesto,” I covered a number of different thought-provoking topics that had to deal with the current state of training. One of those areas dealt with barefoot training. Since I received so much positive feedback about the article and numerous specific questions about the topic of barefoot training, I had to expand on the topic.

“The journey of a thousand leagues begins from beneath your feet.” – Lao-Tzu

Our feet are the only part of our anatomy that touches the ground to transmit all the force that we spend so much time developing in the rest of our body. Think about that - the only part of our anatomy to touch the ground when we run or jump – and most of us spend little to no time developing strength, mobility and proprioception in the feet.

For the last 10 years, I’ve been traveling the country training athletes and coaches. During that time, I’ve also been preaching about the benefits of barefoot training. That’s one of the reasons I’ve become known as “that barefoot training guy.” And it’s a moniker I really don’t mind because I believe as a result of my convictions to the feet, my athletes get tremendous results and fewer injuries.

Simply put, barefoot training is essential. Noone is born with shoes on, but within the first year of our life, we’re fitted for the first pair of shoes that many of us eventually bronze. Funny, but maybe that’s why some of us never get the gold. Almost 30 percent of all joints in our body are in our feet. Feet are your base of support, the foundation of movement. If the feet lack strength, mobility, and proprioception (the ability to feel yourself in space and the ability to react) and we have strengthened the rest of the body so that the force that will be put into the ground through those feet is increased – we’re asking for trouble.

When you don’t have foot proprioception or mobility and you run and cut, your body can’t protect and tighten down correctly – you’re going to get injured. Now, add taped ankles and tightly laced shoes on a kid who has been training a lot and doesn’t know how to slow down – and we increase the possibility of injury and decrease the possibility of athletic performance. Want to test your proprioception (or get an idea what the word really means)? Take your shoes off, balance on one foot and then close your eyes. If you all of a sudden feel like you have had a couple of drinks too many and can’t stay balanced, time to work on your proprioception. Want a quick test of mobility? See if you can squat without tightness or your heels raising from the floor. If you have to prop a plate under each heel to squat, this shows there is some foot and ankle tightness probably going on.

“Shoes are mainly developed and bought for fashion. Anyone telling you anything else is selling you something.” – Martin Rooney

Our athletes tend to think that if they buy the right shoe, they don’t need to do anything else for their feet. Actually they tend to think that feet are just something that get shoved in a shoe. Unfortunately, this “shoving” usually leads to common problems like bunions, corns, hammer toes, Achilles shortening, athlete’s foot, ingrown nails and more. Instead of performance gear, shoes need to be looked at the way we look at other protective gear – shoulder pads for example. We traditionally bench press as preparation for competition, but we don’t wear shoulder pads while doing it. That’s because we’re building the musculature that will go under those pads. With the feet we should be building the feet that will go into the shoe just as we build the shoulders that go under the shoulder pads.

How do we do that? Many lower body strength training exercises can be performed barefoot. Performing lunges, for instance, really challenges an athlete’s balance and motor recruitment more than while wearing shoes. The deadlift and ladder are two other excellent choices for barefoot training. Your athletes can also perform their entire warm-ups barefoot. Form running and sprint running can be done barefoot – that’s what we’re designed for. But when was the last time anybody did that? Most “tenderfeet” people I meet cringe at the thought of barefoot running, but strengthening your foot is an essential part of strengthening the entire lower limb. The architecture of the hand and the foot are almost identical. So what would happen if you had incredibly weak hands? If you have incredibly weak hands then you can’t pick anything up and if you can’t pick anything up then the arms, back and legs can’t get strong – and it would be easy to see that if the arm isn’t strong then it’s also more susceptible to injury. I believe the same principle applies to the foot.

I’ve heard a lot of objections to barefoot training, some of them out of long-ingrained habit, some of them legitimate concerns. I’ve heard that you can’t have athletes in the weight room without their shoes on or they’ll cut their toes off - the kids in our gym don’t. As a coach you’ve got to figure out how to control that, and careful supervision will control that. Another objection has been that there could be glass, there could be holes on the field – it’s not safe. If you can’t control that area then keep their shoes on, but before you do, think about ways you could control it. Facility personnel tend to be really invested in the athletes. If you explain the reasons for working barefoot and ask for their help in seeing that the field is safe, you’ll probably get it. If you can’t use a field, don’t substitute your indoor basketball court – that surface is too hard. But, if you have a matted surface that is used for gymnastics or wrestling, consider that an excellent alternative. Ultimately the best surface and one a lot of you have, is an artificial turf field. That is where we train our high school teams; artificial turf fields is where I’ve trained hundreds of NFL athletes barefoot.

If you have the luxury of a turf field that you know is free of debris – all warm ups should take place barefooted. A lot of your running should take place barefooted – reminding the athletes that this is to strengthen their feet. And add foot mobility exercises – for example, have the athletes take a tennis ball and roll their feet over it to keep the foot mobile. They need that mobility along with the stability developed with barefoot warmups and running. Remind your young athletes that as soon as mobility and stability in the feet deteriorate, the ankle, knee and hip positions and impacts change and this can make them more prone to injuries. Also remind them that they need to strengthen the muscles that are their base of support.

“It’s not the shoe on the foot - It’s the foot in the shoe that makes the difference!” Martin Rooney

Rooney’s 5 Rules for Barefoot Health

Time should be spent out of shoes each day working on either strength or mobility.
Shoes should be selected for feel and comfort, not look.
Lower body lifting sessions should be performed barefoot as much as possible.
Warm-ups should be performed barefooted as long as the surface allows.
Barefoot training should progress slowly and gradually as like any other form.

2010-10-26T04:14:00.004-11:00

WOD:
Run x 800m-600m-400m
Thruster x 21-15-9
Pull-up x 21-15-9

2010-10-25T08:16:00.002-11:00

WOD:

A1. BSQ: 3-5 reps.
A2. KTE: 3-5 reps.
For 20 min.

B1. Push Press: 3-5 reps
B2. Chin up: 3-5 reps.
For 20 min.

2010-10-23T08:57:00.002-11:00

Foam Roll and Dynamic Warm up: 20 min.

WOD: 4 Rounds for time
DB Clean x 20
DB Push Press x 20
Run x 600m

2010-10-22T07:41:00.002-11:00

Warm up:
Foam Roll
Activation
Mobility

WOD:
For 20 min.
A1. Dead Lift x 1-3
A2. Skill: Practice KTE, Pull-up, HSPU, etc.

For 20 min.
B1. Bench Press x 3-5
B2. DB Row x 3-5

2010-10-21T05:58:00.003-11:00

Istvan Javorek

Warm up:
Foam Roll
Activation
Mobility

Javorek DB Complex: 4 rounds
Upright Row x 6
High Pull Snatch x 6
Thruster x 6
Bent Over Row x 6
High Pull Snatch x 6

---Rest 3-5 min.---

Run 400m x 4 sets
Rest 2-3 min.

2010-10-20T08:46:00.001-11:00

Warm up:
Foam Roll
Activation
Mobility

Met-Con: 4 Rounds for time
Swing x 30
Run 400m
Sit-ups x 30

2010-10-18T00:16:00.003-11:00

Warm up: 3 rounds 10-15 reps
Overhead Squat
Sit-up
KB Swing
Pull-up
Dip

Met-Con: 4 rounds rest 3 min
C2 Row x 500m

2010-10-17T07:04:00.003-11:00

Warm up: 3 rounds 10-15 reps
Push-ups
Sit-ups
Air Squat
Body Rows

Power: 1-3 reps for 15 min.
Split Jerk

Met-Con: AMRAP in 15 min.
HSPU x 8
Run 200m
Pull-ups x 12

2010-10-16T05:08:00.003-11:00

Warm up: 3 rounds 10-15 reps
Push-ups
Sit-ups
Air Squat
Body Rows

Power: 1-3 reps for 15 min.
Power Snatch

Met-Con: For Time
Box Jump: 21-18-15-12-9-6-3
Toe To Bar: 3-6-9-12-15-18-21

2010-10-14T04:00:00.001-11:00

Dynamic Warm up

Strength and Power: 3-5 reps for 15 min.
Front Squats

Fran: 21-15-9 for time
Thruster
Pull-up

2010-10-12T03:59:00.003-11:00

Warm up
Foam/MB Roll
Run 1K

Strength and Power: 3-5 reps for 15 min.
A1. Push Press:
A2. Skill: Work on your weakness, chin-ups, handstands, ring dips, etc.

Met-Con: 3 rounds for time
B1. Push Press x 15
B2. Run x 400m
B3. Jumping pull-ups x 30

2010-10-07T06:23:00.001-11:00

CrossFit SECT from Baltic, CT is hosting The CrossFit Total Competition. I know all of you will benefit from an event like this. The event will take place on Saturday, October 30^th. For more info go to http://2010cftotal.blogspot.com/

This competition will test your 1 repetition max for the Back Squat, Shoulder Press and Deadlift. Most of you guys are proficient in these lifts. Let me know if you are interested. I’ll be competing with a broken rib along side you guys.

2010-10-05T08:20:00.000-11:00

WOD
A. DB Snatch: 3-5 x 3-5

B1. DB Snatch x 10+10
B2. Burpee x 5
AMRAP in 15 min.

2010-10-03T00:37:00.002-11:00

For Time

1. OHSQ: 18-15-12-9-6
2. Chin ups: 18-15-12-9-6
3. Prowler: 40+40 steps (40 steps in one direction using the horns and 40 steps back using the low handles)

The Prowler, the newest addition to our program!

2010-09-23T02:01:00.002-11:00

Warm up:
Prowler Push x 3
Muscle activation

Nichole: AMRAP in 20 min.
Pull up Max reps
Run 400m

Human TGU

2010-09-20T03:04:00.001-11:00

2010-09-20T02:41:00.003-11:00

Warm up:
Foam Roll
Jump Rope
Mobility

Max Effort Movement:
Power Clean, Front Squat, Push Press
0r
Power Snatch, OHSQ, Jerk

Met-Con: 21-15-9 for time
Swings 35/55
Thruster 65/95

Sunday 9/19/10

Warm up:
Foam Roll
Dynamic movements

Met-Con:
Pistol x 5+5
Body Row x 10
Double under x 10
Turkish Get Up x 5+5

Whole Eggs Validated.

2010-09-18T13:15:00.001-11:00

2010-09-18T10:20:00.003-11:00

Warm up:
Foam Roll
Run 1K

Max Effort Movement:
Power Clean, Front Squat, Push Press
0r
Power Snatch, OHSQ, Jerk

Met-Con: (10 x 10 for time)
DB Bilateral Snatch
Explosive push up

2010-09-14T02:39:00.003-11:00

Warm up:
Foam Roll
Mobility
Activation

Max Effort Movement:
Power Clean, Front Squat, Push Press

Met-Con: 21-15-9 for time
SDLHP
T-Push-Ups

2010-09-10T02:49:00.002-11:00

Warm up:
Foam Roll
Mobility
Activation

Max Effort Movement:
Power Clean, Front Squat, Push Press

3/4 Cindy: AMRAP in 15 min.
Pull-up x 5
Push-up x 10
Squats x 15

2010-09-09T08:28:00.003-11:00

Warm up:
Foam Roll
Mobility
Activation

Javorek DB Complex #1 and Run: 4 Rounds For Time
1. Upright Row x 6
2. High Pull Snatch x 6
3. Thruster x 6
4. Bent over Row x 6
5. High Pull Snatch x 6
6. Run 400m

2010-09-07T23:13:00.002-11:00

Warm up:
Foam Roll
Mobility
Activation

Max Effort Movement:
Power Clean, Front Squat, Push Press

Met-Con: 3 Rounds For Time
OH walking Lunge x 20 steps
Ring Dips x 10
Sit-up x 20

2010-09-02T02:47:00.001-11:00

Warm up:
Foam Roll
Mobility
Activation

Max Effort Movement:
Power Clean, Front Squat, Push Press

Met-Con: AMRAP in 15 min.
DB Clean x 12
Pull-up x 12
Double Under x 24

2010-08-29T23:04:00.001-11:00

Warm up:
Foam Roll
Mobility
Activation

Max Effort Movement:
Power Clean, Front Squat, Push Press

Met-Con: 4 Rounds for time
Burpee x 25
Run 400m

2010-08-29T00:07:00.002-11:00

Warm up:
Foam Roll
Mobility
Activation

Max Effort Movement:
Power Clean, Front Squat, Push Press

Met-Con: 3 Rounds for time
Double Under x 50
Wall Ball x 25

2010-08-29T00:00:00.002-11:00

This is what happens when you lose a bet at CrossFit Concept
VID 00003-20100827-1907.3GP

2010-08-26T23:16:00.003-11:00

Warm up:
Foam Roll
Mobility
Activation

Max Effort Movement:
Power Clean, Front Squat, Push Press

Roy: 5 Rounds for time
Dead Lift x 15
Box Jump x 20
Pull-up x 25

2010-08-25T23:08:00.002-11:00

Warm up:
Foam Roll
Mobility
Activation

Max Effort Movement:
Power Clean, Front Squat, Push Press

80% Angie: 80 reps each
Pull-up
Push up
Sit-up
Squats