sean sherk

Sean Sherk - Caveman Training
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it doesn't need an explanation, except that it is the fittest 155er in the UFC

Power Breakfast

just for the guys and girls out there that are having a tough time thinking outside the box for a breakfast idea. here it is!

Rob wolf gave me an idea...

"Do y’all remember when Wilford Brimley was the spokesman for Oatmeal? Well…now he is a spokesman for diabetes supplies! All kidding aside, the question of breakfast, particularly oatmeal and the like is a constant, wearing down of our soul. Here is a simple experiment: Have a breakfast consisting of 3-4 scrambled eggs with spinach, olive oil and whatever spices you might want. See how you feel 4-5 hours later. The next morning have a bowl of oatmeal. Kick up your heals and add a banana, some brown sugar or some dried fruit. How ya feeling 5hrs later today tiger? If you do not have rock solid blood sugar for a 4-6 hour period after a meal you are taking in too many carbs and consequently releasing too much insulin. No worries though, Mr. Brimley can hook you up with extra insulin once you pancreas gives out." - Robb Wolf


there are different types of oatmeal, but its the quantity you eat and aswell the type.

here is my 4 block spinach N' egg special.... blows away my regular breakfast!

3 whole eggs
1 oz Cheese
4cups fresh spinach
1 cup sliced tomato
1 apple
spray on oil for frying pan
12 almonds

1 apple on the side

this is a 4 block meal with a little more than double fat quantities

fry up the fresh spinach until its all shriveled up
add tomatoes and cheese sliced
and mix eggs into it last stir it up, cook until eggs are ready.

feta cheese would rock this meal to a new level I'm sure!

POST YOUR BEST ZONE MEAL TO COMMENTS.... rate it on performance and flavour

Extra energy

Many athletes will have a new found surplus of energy because they aren't used to doing short and intense workouts... Part of this is not giving 100% during the workout....(something that takes a mental toughness most don't have) and the other is that they are simply used to doing things for a long duration of time.

Post work out energy: should and will be used to stretch!, do skill work, plan out your next workouts.

Especially when zoning this can be a factor, I find myself in a state of constant readiness. I'm willing to take on next to any task.

I'm going to tell you a secret right now!... You don't get stronger during the workout. It's the recovery process thats the magic time. So if you don't allow time to recover, you don't get better. For example a person that basically masturbates in the gym for 30-45mins 3 times a week with a proper diet and good sleep pattern, can perform better than a 5 day a week hard worker with a sleep issue and a poor diet.

Food will put you at a state of readiness... being prepared for the unknown is an awesome feeling.

Performance eating seminar 1 week away (only 2 spots left)

A day with Coach D

Zone prescription of 1/1/2 C/P/F

1 Glass of water with each meal and snack... more on top of the pre-workout and after

0715: Breakfast; 4eggs, 2/3cup cooked oatmeal, 2 tbs raisins, 2 tbs 10% cream, 6 roasted almonds
4/4/8
0830: Grip training; 3x single rep smooth out negatives (#2), 3x single rep overcrush (#1), 5 reps Dynamic Thumb, 3x 12 reps extensor work(white band)
All exercises are repeated on both hands!

1030: Snack; 2 oz canned tuna, 1/2 avocado, 6 stoned wheat thins 2/2/4

1200: Lunch; 6 cups romaine lettuce, 1/2 cup sweet onion, 1/2 pita, 4 oz chicken, oil and vinegar dressing 4/4/12 ***** felt a bit drowsy before afternoon snack.... too much fat!

1445: Snack; 2 oz canned tuna, 1/2 avocado, 1/2 pita 2/2/4

1600: 3x warm-up (no time for WOD today), active stretching session

1800: Slightly late dinner: 4 oz Chicken, 2 cups green beans, 1 apple, 24 almonds

2130: Snack: 1 oz cheese, 3 crackers, 6 cashews

Crossfit for life!

It's easy to get all hyped up into any program, see results and let them dwindle and then reminisce on how "I used to be able to do this or that".

Thing I do to keep myself in check.

1.) Update and continually check my short and long term training goals
2.) Keep the zone in check (a watch with 3 alarms/day will remind you of those pesky snacks that are easily forgotten)
3.) Have an upcoming competition that everyone you know knows about ! (people that have no idea what fitness is will tell you when you eat bad food, haven't worked out etc) or they may just nicely ask how training is going. a great reminder.
4.) compare myself to EQUAL athletes. through the online crossfit community and blogs its fairly easy to find an "online training partner"... or better yet a real life one... even if you can't train together all the time, a re-union will remind you that you are doing well or falling behind.
5.) re-educate: further crossfit reading, zone books, specialist books, and new training gear will always re-motivate to use and try new and old things.
6.) watch the crossfit video of the day before a workout, or just as a reminder that there are girls that whip me...(this keeps me up at night..j/k)
7.) access whole life (hours awake during day, sleep, food, stress etc... ) 7P's from Bravo 2 Zero "Proper Planning and Preparation Prevents Piss Poor Performance"
8.) Record results from workouts and compare myself to my hardest competition (myself)

This is just a random smattering of things.. feel free to add your own tips/tricks to comments....

Adding explosiveness to your bodyweight excersizes

When doing bodyweight routines there is an endless amount of leverage we can put against our body when lifting/moving it.
To make something easier we limit the range of motion of the bodyweight exercise. (for example doing "girl" push ups in stead of having a full body extension.) This makes the lever or the force put against out arms significantly less.

To make it much more challenging we need to start by having a feeling of weightlessness during the movements and then actually become airborne during a movement. (for example during a clapping push up you are required to produce much more force to get that extra 6 inches of movement in the push up without any further pushing) the clapping is just a hand speed thing.

similar to the explosive lifts the way you create the force needs to be calculated, and thought about. Just like a deadlift, powerclean, or even muscleup. The force you create needs to be getting faster and harder as the movement goes into full extension. If you explode right from the ground although you may still lift from the ground you will have wasted most of your acceleration during the portion that you should have still been pushing, But on the other hand if you begin pushing slowly and get faster and faster throughout the movement until the fastest point of just leaving the ground you will have maximum height in which you can clap your self silly.

Similar to doing a sprint workout (which is a standing equivalent) you must make sure you are properly warmed up before doing explosive work, this typically means doing the same activity at a slower speed, and completing full range of motion movements (or form work) before hand.

To give example almost any exercise can be made explosive:
pullups---- clapping pullups
squats----- jumping squats
situps------ V-snaps
and the list goes on....

As a general guideline you should have the basic movement mastered before you add explosiveness to it. because the catch position can be dangerous for an athlete without the muscular power to contract and catch their full bodyweight.

Performance eating seminar

Coach D will be guiding all levels of athletes to maximize their potential through eating healthy. Using "Zone" principles to achieve goals. The zone diet is a life style diet, if you need to gain weight you will gain, if you need to loose you will loose, those with a health body composition will set new personal records in all aspects of fitness.
In 2.5hrs you will cover things such as reasons to choose the zone or any meal plan, GI, different levels of commitment to meal plans, weighing and measuring for your body, making a weekly meal plan, selection of foods, grocery shopping, fitness and nutrition and much more.... to finish with actually preparing a days worth of food for coach!

Cost $40

Limit 10 people (If you confirm and don't show up, you will be expected to pay the next time you come to train... zero tolerance) first come first serve!

RSVP with Coach D Directly by email/phone/facebook

Nicole Carroll's zone experience:

I never thought what I ate mattered. I was thin and muscular. My athletic performance was decent. I generally felt pretty healthy and happy. So I was skeptical about diet having any kind of real impact on anything. For my whole life I had been eating a lot of whatever the hell I wanted and seemed to be doing just fine. But I did have a sense that this wasn’t true for everyone and that as a trainer, people would be asking me questions about nutrition and diet. I knew CrossFit prescribed the Zone diet so I bought the books, read them, got my measly block prescription and tried the diet. The deal I made with myself was that for two weeks I would weigh and measure precisely. If after two weeks I wanted to go back to eating the way I was before I could. No guilt, just an experiment.

Four weeks into the Zone diet, I was stronger and faster than I had ever been. I had lost fat and gained muscle. My benchmark workout times decreased, and my pull-up numbers increased. I hit PRs in deadlift, back squat, and push jerk. I had more energy, recovered more quickly, and could push harder more often.

POST YOUR PERSONAL ZONE EXPERIENCES! or questions