2014 Year in Book Review

Thursday, January 22, 2015

Nutrition and Prehab PCFU classes tonight at Venice.


Theraband routine
PVC Dislocates
Reverse plank hold


Run 200 meters
Row 200 meters
10 Light Kettlebell Swings
10 Goblet Squats
10 Push press (each side)
:45 second plank hold

Cool down:

50 Abmat sit ups
Pike stretch
Samson stretch

Fitness Strength

1.  Every Minute on the minute for 9 minutes, perform the following rep scheme for handstand pushups:  5-4-3-2-1-2-3-4-5

Rest 2 minutes

1.  Every other minute for 6 minutes (3 sets), perform 3 Skin the Cats

Notes:  For part A, change the range of motion as you go, so the higher reps are a shorter range of motion, up to a challenging range of motion for the single rep.  For part B, focus on keeping your arms straight throughout the entire movement.  Use a spotter if needed.  Prescribed is straight arms and straight legs throughout.


Row 30 Calories
30 Burpees
Row 30 Calories
30 Kettlebell Swings
Row 30 Calories
30 Clapping Pushups
-15 min cap-

Notes:  Prescribed is 70/55 Kbs to overhead and clapping pushups.  New athletes and those with mobility issues should perform russian swings.  Scale the clapping pushups by using a band around the hips or perform regular pushups.

Advanced- Active Recovery Day!

Mobility and Maintenance

* Choose 1-2 Back Mobility Drills from our Physical Therapy video Library and spend 5-10 minutes with them

* Choose 1-2 Upper body (shoulder, wrist) Mobility Drills from our Physical Therapy video Library and spend 5-10 minutes with them

* Choose 2-3 Lower Extremity mobility drills (hips, ankles, knees) from our Physical Therapy video Library and spend 5-10 minutes with them

Nutrition Preparation

* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration

* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Even though I have not been coaching at Paradiso in a while, I still think of you guys every day!  In 2012 I set out to read two books a year, and fell short at 17.  In 2013 I managed to read 11.  And to keep the tradition alive, below are short descriptions of the 11 books from 2014 in the order in which they were read. Enjoy.

Lean in by Sheryl Sandberg
I loved this book.  In it, the COO of Facebook challenges men and women to confront traditional gender roles in the workplace and at home.  I had a lot of conversations about it with Crossfit moms in the gym (Tara and Coops), and was surprised that not all women support the values promoted in the book.  However, I did learn a lot about the perspective of women working in corporate America and the dilemma of raising a family.  But no matter if you are male or female, the mottos Lean In and Sit at the Table can inspire you to live the lifestyle of your choice, regardless of what society pressures you to do.
A Wrinkle in Time by Madeleine L’Engle
This children’s book was recommended to me by Coops, and I’m very glad I picked it up.  It won the Newberry  Medal in 1963, an award that recognizes distinguished literature for children.  This story is so simple, and the overall message is extremely warm and powerful.  The series will be a must read for my 6 years old niece in the years to come.
The Four Agreements by Don Miguel Ruiz
This book was recommended to me by Christian L.  I love self-help books, and this one is simple and a quick read.  Basically there are 4 rules, or self agreements, that the Toltec tribe members used to live a life of personal freedom.  It is very interesting to see a set of rules used by a tribe can still perfectly apply to, and improve, our lives in modern society.

 The rules allow you to live of life of personal freedom, when so many of us are living a life of gossip and hate; be impeccable with your word, don’t take things personally, don’t make assumptions, try your best.

Vagabonding by Rolf Potts
This is a book that I read for the first time in 2007 and it had a huge impact on me as a recent college graduate.  I read it again when traveling in Costa Rica in 2011, and now a third time while on a road trip in 2014.  It’s a good book to build the travel bug and to stop making excuses that travel at your current age is impossible.  Even though this book is about travelling, I believe the values you gain on the road are the best values to live by back at home; earn your freedom, keep it simple, learn and keep learning, don’t set limits, meet your neighbors, get into adventures, keep it real, be creative, and let your spirit grow.
Naked by David Sedaris
I read too much non fiction and self help books, so I was glad to pick this up on my road trip after finishing Vagabonding.  David Sedaris is hilarious and the stories and parodies derived from his childhood are priceless.
Essentials of Strength Training and Conditioning by the National Strength and Conditioning Association
This is the 600 page textbook to study for the Certified Strength and Conditioning Specialist (CSCS) exam given by the National Strength and Conditioning Association (NSCA).  It is one of the most respected certifications in the field, and required for all college and pro strength and conditioning coaches.  I am planning to take the exam next week.

 Wish me luck!

How to Survive Without a Salary by Charles Long
In 2013 I discovered the Mr Money Mustache blog from Diso and have been working towards early retirement ever since.  This is a book recommended by that blog and it was a fun read.  Charles Long published the book in the late 1990’s after reaching early retirement 20 years earlier.  This book deals less with how to reach early retirement and more on how to live without any income after retirement.  For example, he grows all his own produce for the entire year on a small plot of land.  On a second plot of land he grows enough food for the year to support his pigs.  He then eats the pigs for protein and sells/trades them as needed.  He doesn’t spend any money on food at all.  Very extreme I know, but also very impressive from a frugal standpoint.
A Wind Through the Door by Madeleine L’Engle
The second book in the Wrinkle in Time series.  It follows the exact same formula as the first book, and I loved it just the same.  When I have some time I will finish the entire series.
The Magic of Thinking Big by David Schwartz
I love when books are timeless.  This self help classic was published in 1959, but still gets me pumped up today.

 If you think positively and change your habits, big things can happen.  The most important thing towards your success is your attitude.  Think big and you will achieve big.  I am going to start reading this book every other year and alternate it with the other timeless self help classic, How to Win Friends and Influence People.

The Alchemist by Paulo Coelho
I read this in 2012 and it was included in my original book review post.  Here is what I wrote about two years ago: This is the most amazing book, ever.  Every single sentence is a life lesson and an amazing quote.  I think the power of this book emanates from the simplicity of the language and of the message.  One of the easiest reads as well, you can finish this book in a day or two.  I’m thinking of making this a mandatory once a year read.
Movement by Gray Cook
Sandra J let me borrow this book about 6 months ago and I finally finished it on New Years day!  It goes over, in extreme detail, the FMS (which I am certified in) and the SFMA (which Steve is certified in) movement assessments.  I read this book in my continued quest to become the best trainer I can possibly be.  If you have trouble sleeping, climb into bed with this 300 page textbook and you will be asleep in 5 minutes.  It is dense.  But if you are awake at a table with coffee and interested in how to fix the human body and improve performance, than this book is pure gold.  It blew my mind, and has completely changed my training with myself and my clients at Equinox.

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