March 23, 2009Pirate's Cove 30K Trail RunWell, at least I crossed the finish line, but I really got my ass handed to me on this one! The start for the Pirate's Cove 30K trail run was just over the Golden Gate bridge in the Marin headlands, right by the coast. Skies were overcast, but the views from the hillside were truly breathtaking. Luckily, my puffing and panting may have helped prevent vertigo from some of the potentionially dizzying heights. It took me almost 4 hours. I finished 75 out of 119 people, and second to last in the 29 and under crowd. My running buddy, Kingston, finished 15th, and the winner of the 50K ultra marathon finished 15 minutes after me... haha. I guess I should do some more running-specific training before the next time. Lesson learned. The Pirate's Cove run was put together to help promote trail running in the bay area. I have to give props to the organizers who were extremely helpful and did a great job pulling things together. The trails were all very well marked, so I was never worried about missing a turn. What I didn't realize is that unless you're one of those 2 or 3 people at the front, it's pretty impossible to do the race without walking at some point. It's brutal when you're 10 miles in, and suddenly you come across a humungous stair case leading up the side of a hill. I also learned that even though the gummy bears and beef jerky taste AWESOME when you make it to a pit stop, I should not stuff my face unless I want to get a major muscle spasm in my left quad! At the moment, I'm expecting one of my toe nails to fall off any day - casualty of war, it happens. While I was only hobbling around yesterday, I'm feeling better today and was even able to do 25 minutes of an upper body workout. Anyway, it was an interesting experience. I think 20K is much more reasonable for me, but I'd be willing to give it another shot, if for nothing else except salvaging my pride. Yes, yes - my friends and family have said "at least you finished the race" and "most people wouldn't even run one of these", but I suppose I'm just not satisfied yet. January 16, 2009Nike + iPod Test RunI bought a Nike + iPod pedometer as a Christmas stocking stuffer for someone, but ended up keeping it for myself when I found out the likelihood of that person running outdoors for exercise was about 1/1,000,000. It's a pretty classic case of selfish gift giving! I took it running with me today for a first-time trial, and was impressed overall with the design and packaging - very neat little gadget. The Nike + iPod just comes with two pieces: a receiver attachment for any model iPod Nano, and a sensor to be placed in your shoe. The setup was extremely straight forward - basically plug and play. Once you stick the receiver into your Nano, a new menu pops up titled "Nike + iPod". Flipping through the menu chain, there are options for a basic, timed, distance, or calorie-goal workout. A modest list of settings allows you to change the voice (male or female), select units of measure (miles/km), input your weight, or calibrate the sensor. My favorite setting, though, HAS to be the "Power Song" setting, which allows you to choose one song that you can switch to at any time during your run. Mine, of course, is "Viva La Vida" - song of revolutionaries! At the end of your Power Song, your iPod picks up right where it left off in your playlist. According to my Nike + iPod, I ran 5.45 miles in 49 minutes. The setting I used was for a timed run, and the voice kicked in every 5 minutes to tell me how long I'd been running, and then every minute for the last 5 minutes. Personally, I wish I could set the system to give fewer updates, like maybe every 10 minutes, or even holding off until the halfway point. It kind of sucks when you think you've been running for a long time only to be reminded that you haven't actually gone that far. What a buzz kill! I'll probably turn the voice off next time around and just use the display, but I can see how it would be useful for running intervals. The last feature that I thought was kind of neat is the downloadable content from iTunes. You can download music tracks that have famous people like Lance Armstrong guiding you through a workout. Oh, and on a last note, the Nike sensor was designed to fit into Nike Plus shoes, but I just slipped it below my Asics laces and it worked fine. I was going to finish off with a clip of the Simpsons where Homer buys Marge a bowling ball for her birthday that says "Homer" on it. But since I couldn't find that - here's some other bowling entertainment. I understood "Homer" and "bowling center". How about you? January 12, 2009P90X Plus - After P90X
Quick Links (Post Comment)
Related Posts
P90X Review and Results The P90X Plus Package If you've only just seen the P90X infomercial, then you probably have yet to hear about P90X Plus. As you start looking into P90X online, however, you're bound to find mention of its sequel. Ok, truthfully its not really a sequel like "The Empire Strikes Back" is to "Star Wars". The ex-gamer in me thinks of P90X Plus more as an expansion pack. In the computer gaming world, you buy the expansion pack in order to have access to new skills, new areas in the game, and new equipment. In the same way, P90X Plus offers 5 new DVD workouts that you can use in combination with the original P90X system. It's important to note that P90X Plus is not a standalone system. The workouts are supplementary material that offers variety beyond that of P90X. It does not come with a Nutrition Guide or really much of a Fitness Guide. In the case of P90X Plus, the "fitness guide" is a small marketing pamphlet with a few tips and descriptions on how to schedule your DVDs over another 90-day time period. Like P90X, there's the option to do a Classic, Lean, or Doubles program with the P90X Plus DVDs mixed together with some of your old favorites. The P90X Plus Workout Differences 
The first difference you may read about even before trying the DVDs is that the P90X plus workouts are shorter than P90X, closer to 45 minutes instead of an hour or more (except for Abs/Core Plus which is 20 minutes like Ab Ripper X). Before you feel too cheated out of those 15 extra minutes, you might as well jump in and see what it's all about. You'll find that those 45 minutes are spent with less rest time, and more constant movement. My sense is that P90X Plus, for the most part, de-emphasizes the whole 8-10 reps for bulk rule re-iterated many times by Tony in P90X. The new workouts are generally timed instead of having you count reps and you're expected to continue exercising throughout the alotted time period. That means most people will have to use slightly lighter weights to get them through an entire 1-minute interval, for example. Doing so definitely pushes you more towards the lean and toned side of the spectrum than previous, but it also keeps you more intense and sweaty overall. It kind of reminds me of CrossFit philosophy. I'd say about 85% of P90X Plus is actually new material. You'll be familiar with many of the basic movements from completing P90X. Even though you'll recognize some things, however, that remaining 15% isn't an exact match either. The true genius behind the new exercises is that they're more complex, requiring either a combination of motions that exercise more than one body part, or else increasing your range of motion beyond what you've seen in P90X. The Tony Horton Returns 
Tony Horton reappears in similar fashion to P90X, though I'll admit he looks a little more slim and trim this time around. Jovial as always and ready to "ham it up" some more, he entertains while leading you through each exercise. This time, Tony tends to spend more time training, leaving it to his two helpers to be your competition as they do most of the athletic work. Both Traci Morrow and Mark Briggs are extremely fit, and you'll quickly gain respect for their abilities while you attempt to match pace. There's also a new feature on some of the DVDs called "Trainer Tracks". Basically, with this option Tony Horton's voice jumps in with additional tips on how to perform exercises correctly. I thought it was nice to have on occasion just to make sure I was doing things properly. The Costs & Commitment P90X Plus costs $59.90 before tax and shipping. Since you've already completed P90X, there shouldn't be any additional equipment costs from before. Through P90X Plus, there is a greater emphasis on getting PowerStands designed by Tony Horton, and they've also begun cross marketing BowFlex SelectTech Dumbbells. At the time of writing this, these products are priced as follows:
*Prices at the time of this review. As mentioned before, the time commitment is slightly less than P90X because the DVD's average about 10 to 15 minutes shorter. You should also be picking things up faster since you're now familiar with the P90X series format and more fit than when you first started the initial program. The Benefits 
It all comes down to variety, not getting bored, and expanding your fitness vocabulary. You could definitely maintain or continue to improve your new body by simply repeating the original P90X program. For me, that could work for 180 days or so, but I'm likely to want to do something different eventually. What I've found is by doing P90X Plus for a month or more, I was re-invigorated when I returned to P90X afterwards. Going back to Day 1 of Chest and Back was like visiting an old friend, and I find myself enjoying the old workouts as much as I did when I started. My P170X Plan I think I've figured out a fun way to do a REALLY LONG and HARDCORE fitness program with all the P90X and P90X Plus DVDs I've collected. Here's my schedule for a 170 day program.
Weeks 1-13 (90 days):
Weeks 14-17 (30 days):
Weeks 18 & 21:
Weeks 19 & 22:
Weeks 20 & 23:
Week 24: "Recovery" My Favorite Exercises from P90X Plus
Double Dip Will Do Ya January 11, 2009Snocial San Francisco Ski BusOn the 10th, yesterday, I jumped on the Snocial Ski Bus along with 7 friends and headed up to Alpine Meadows.
The next trip is back to Alpine Meadows on Feb. 8th, and I think I may join in again. Here's more video of friends... they must like the taste of snow cause some of them love to eat it every chance they get! January 6, 2009Bowflex SelectTech 552 Dumbbells
Quick Links (Post Comment)
Related Posts About Bowflex SelectTech Dumbbells
Bowflex SelectTech Dumbbells are designed and marketed for home fitness, providing a means to save space, but still allowing for a full range of interchangeable poundage. They use a unique dialing system where weights on each end of the dumbbell are determined by turning a knob to the appropriate number. Function
As space-savers, they do the job great! Each dumbell is only slightly larger than a shoebox. I generally keep them out, near where I workout, but you could easily find someplace to pack them away if necessary (just watch your back lifting!). In addition, while they're slightly slower than switching weights with a full rack, SelectTech's are much faster for transitioning weights than dumbbell systems that use those removeable plates. Another interesting advantage is the ability to have slightly different weight amounts on each side of a dumbbell. This can be useful for torqueing or corkscrew bicep curls, for instance, that add an extra little twist at the top of each rep. On the down side, Bowflex SelectTech dumbbells are definitely clumsier than what you find in a gym. No matter what weight you choose, whether is 5 lbs. or 50 lbs., your dumbbells keep the same width. The size can make certain exercises a little bit awkward, especially for anything that requires bringing your hands close together. Also, the SelectTech plates are secure, but they do wobble slightly during exercises, giving a different feel from what you may be used to. On the other hand, it could be argued that the extra clumsiness is a positive attribute, forcing you to keep balance and work more of those tiny muscles required in the process. Style I don't know how many people out there actually care what their dumbells look like, but Bowflex has done a decent job making them look aesthetically pleasing. More importantly, I like the fact that they look like dumbbells, which can't be said for other brands of adjustable dumbell sets such as PowerBlocks. Cost When I'd been told about SelectTech Dumbbells, I'd heard they were being sold on Overstock for $100. Unfortunately, I missed that boat and purchased mine at full price for $350. Since then, the price tag has jumped even further to $450, excluding tax. I do know they've become much more popular, and obviously someone at Bowflex decided to capitalize on the higher demand. At the new price, I'd recommend hunting online for store coupons. You can generally find something decent when you're planning on spending more than a couple hundred dollars. There's also a payment plan option, but I think you might as well scrape up the cash and pay everything upfront. Skip the hassle! Alternatives I'm guessing it has something to do with patenting, but there aren't that many dumbbells on the market with comparable designs to Bowflex SelectTechs. The closest competitor is probably the PowerBlock system, which uses pegs instead of dials and are slightly less expensive. Other than that, the remaining home fitness alternatives are more "traditional". They include:
resistance bands With each of these alternatives, you may lose some or all the advantages of the SelectTechs, but you could actually save some cash, especially if you shop for something used. Are they worth it?
In my P90X Review, I put together a cost analysis that includes the price of my SelectTech Dumbbells. December 3, 2008San Francisco CrossFit ReviewAfter my adventure at LaLanne Fitness, I decided to make my way to San Francisco CrossFit, the other CrossFit center in SF. I'd describe the experience as "quality and casual intensity". I suppose that and "unpretentious" - a lot closer to the stripped outdoor crossfit gyms you see in online videos.
It seems that Kelly, the founder of San Francisco CrossFit, used to be a manager at Sports Basement. He made a deal with the folks there to use the rear cargo space for crossfit, since it seemed empty most of the time. Sounds like a win-win to me. Kelly gets his crossfit business possibly rent free, and he draws a crowd of hardcore fit people everyday who can shop conveniently next door. We started out with jumping some rope for warm up, then practicing kettle bell swings and wall ball throws. The workout of the day (WOD) was 3 rounds of:
20 X Wall Ball (Squat and Throw) My time was about 8 minutes, 40 seconds. I proudly finished with the fastest time, but since it was my first day, I used a lighter ball and kettle bell than the other men, and I apparently stink at Double Unders so I substituted with 60 X Single Unders. Oh wait... what I'm supposed to say is "I'm only in competition with myself..." At the end, the group finished off with bar hanging, leg swingy things that work your arms, back, and abs (sorry, can't remember the name). We also had some solid stretching to finish off the hour. The trainer was knowledgeable, encouraging, and instructive - all good things, I believe. Everyone in the class was quite friendly, too, and didn't waste much time before introducing themselves. Overall, it was a solid one-hour workout, taken at a pace that gets your body sweating it out. At $20 per drop-in, I think it's worth going back - in fact, I think I'll try adding it into my routine once a week. You can also pay $150 per month for unlimited class time. I figure for the price, I can learn some new moves from certified trainers, and I can meet new people from the local fitness addict community! It was definitely an improved second sampling of crossfit culture. I should also mention one glaring downside, which is the limited scheduling for group classes. Basically, there's just morning (6am, 7am) and evening (6pm, 7pm) classes during weekdays to accomodate typical working stiffs, with an added noon time class 3 days a week. Sundays are out completely, and Saturday is a modified schedule. It could be hard getting your schedule to work. I know it was a struggle for me to drag my butt out of bed and drive to one of the early classes today. November 27, 2008P90X DVD SummaryAfter completing my P90X Review, I decided I could go into more detail about the individual P90X DVDs. Following are brief descriptions and some thought of each of the workout days prescribed by P90X. Chest and Back DVD Although perhaps intimidating at first, you'll soon realize how basic Chest and Back day is as a workout routine and in comparison to some of the other P90X DVDs. This is where the program starts, and you're bound to learn two important lessons. First, all you really need is a bar and a floor to have a crazy intense workout that hits some of the largest muscle groups in your body. And secondly, there's a certain practicality to it when you think about being able to push or pull your entire body weight. You'll thank Tony Horton when you find yourself hanging by your fingers off a cliff's edge one day. On my first day, I remember being surprised, and a little disappointed, in how little I used the cool adjustable dumbells I bought for P90X. There are still a couple back moves that utilize free weights, but the rest is all pullup and pushup varations. Most people don't realize how many different kinds of pullups and pushups you can do, and here are only a handful to wet your fitness appetite. The funner ones show up later. Pushups: Standard, Military, Wide, Decline, Diamond, Dive Bomber Pullups: Chin-up, Wide, Narrow, Switch Grip Plyometrics DVD Anyone who's ever done Plyometrics will tell you it's HARD. For some that means a new challenge to conquer, and for others it causes them to drop the word and everything associated into their "hate" bin. I say don't be a hater! Plyometrics is also called Jump Training, because you do exactly that... jump. You're mostly landing on your toes to reduce impact, and the goal is to be light on your feet while adding intensity over time. Most people will be struggling (or should I say dying) the first time they do this, but I promise it gets better. It's a great workout for sportsy folk, because you'll achieve applicable improvements in speed, agility, endurance... oh, and jumping. Even after 90 days of doing Plyometrics once every week, it still kicks my butt. I think that's because there's very little you can do to cheat without actually stopping, and the modified moves are significantly different from actual. Although it's a high impact workout, it can't be that much worse than going running, and you have time for a solid warm up and warm down to prepare your legs for the hopping around. Shoulders and Arms DVD Break out the free weights for Shoulders and Arms. This is a pretty straight forward all upper body day with shoulder presses, curls, and tricep work. You alternate through each muscle group doing double circuits. Shoulders and Arms is also the workout where I hurt my neck during the first week while being a little too enthusiastic about my side tri raises. Many people will be familiar with the moves, so it's important to push your limits and up the weight when/where you can. Yoga X DVD I wonder why the "X" for "extreme" was only added at the end of certain workout titles? Is it because those workouts aren't viewed as extreme under normal circumstances? I guess there are a lot of guys who think doing yoga is nambi-pambi. For anyone, like myself, who's never done a day of yoga in their life, it's as difficult a challenge as Plyometrics - just in a different way. Figuring out how to do yoga poses while keeping your balance is tasking in a "my body doesn't actually turn that direction" sort of way. Then you find yourself sweating from both the effort and concentration. In fact, by the second or third week, Yoga day officially became my sweatiest day of all P90X workouts. Especially for the guys, you'd think that your flexibility ultimately falls within a static range, but I suddenly found myself making large improvements. I would all of a sudden discover I could balance in a certain pose, or that I could stretch just a little further than the previous week. I left with a new respect for the art, and plan to continue learning yoga outside of P90X. You'll also notice that Tony Horton is not a master of yoga poses, either, especially on the balancing side. He still does a good job teaching the skills, though. Legs and Back DVD When you think your legs can't be beat up anymore with jump training and balancing on one leg in half moon pose, you finally hit Legs and Back day. Most of the exercises are tough enough your first week with just body weight, and even later I found myself maxing out around 25 lbs. per arm extra. This is another DVD that teaches you how to get a great workout without all the fancy equipment. The very first lunge sequence, the sneaky lunge, and the toe roll lunge are just a few exercises that I'd never done before. Then again, like most people, I would tend to skip my legs when working out at the gym. Plus, the squats are sure to make your glutes sore for a good couple days after. The back exercises are no surprise as they mirror what you've already seen in the Chest and Back DVD. It's still good to get in those reps and try to hit some extra pullups, but I sense it was put into the workout to give your legs some much needed rest. Kenpo X DVD Kenpo is probably the one DVD where people will feel most comfortable out of the gates. The pace isn't too crazy like some cardio kick boxing classes offered at local gyms, but the intensity makes it a great workout. In addition, I'd say this is the one DVD where the P90X crew seems the most normal. While I do trust that everyone represented on camera went through P90X, they all seemed to have started out already super athletic. In Kenpo X, they seem more like regular people who are just excited to be in one of the P90X DVDs. That's just what I see, anyway. X Stretch DVD How many people out there can honestly say they stretch for a full hour straight at least once a week? The X Stretch DVD is listed as an optional workout used every 7th day, but I highly recommend keeping it on your calendar. By the end of the hour, my body is totally loosened up, and I feel pretty energized without having broken a big sweat. I really do believe that stretching is one of those things that prevents injury. And having X Stretch plus Yoga X will offer you large improvements in your overall flexibility. Chest, Shoulders, and Triceps DVD In the Chest, Shoulders, and Triceps DVD, it's time for some of those moves that may have drawn you to the P90X program in the first place. I'm talking about the One-Arm Pushup, and the Plyo Pushup, both of which make an appearance in the original P90X infomercial. There are several other interesting push exercises that I'd never done before such as the Plange Pushup, and the Pike Pushup. There are a few interesting shoulder and tri workouts in this DVD, but for the most part it's just about blasting those muscles in rotating fashion. This is the one P90X DVD where I can actually get an equal or better workout using resistance bands. Adding high tension to your triceps can be pretty killer as long as you push up the resistance. One of the unique things you'll notice about this P90X DVD and the biceps portion of the Back and Biceps DVD is that it's virtually non-repetitive. That is to say, you're doing a circuit, but you never do the same exact exercise twice. This adds to keeping the workout interesting, so your hour seems to pass faster. Back and Biceps DVD This is just what the doctor ordered for me, since my biceps starting out were abismally weak - not to mention the fact that my left arm was significantly weaker than my right. Again, nothing mysterious about how you're targeting your biceps. Curls at different angles, in & out hammer curls, and even some drop downs at the end will help your arms get cut. Back exercises may be a little more challenging on this day, because you're hitting your biceps pretty ferociously, and your triceps may still be recovering from two days ago. On the plus, this could teach you how to use more of your back when doing a pullup, which is the point of these bar exercises to begin with! Add also the Towel Pullup, which you won't have seen before this DVD. Core Synergistics DVD Core Synergistics is a great cardio workout. In fact, I prefer this DVD over Cardio X, because the moves are more original and challenging. With the way the P90X system is arranged, you pretty much never get a chance to master the DVD, because you only do the routine once every month. Even though you're definitely targeting your core strength, it feels much like a full body workout, getting your arms, legs, stomach, and lower back involved. If you think about it, working your core is important when trying to make drastic changes in your body composition. For example, if you're losing a lot of fat around your mid-section, you want to make sure you are strengthening the muscles around that area to replace some of the padding your body has relied on for a long time. It'll preven injury in the long run. Plus, there are many studies suggesting links between core strength improvement and overall longterm health. I've noticed more stability and better posture just from this set of exercises. Cardio X DVD You may not use Cardio X much if it's your first round through P90X. The Cardio X DVD is suggested as a secondary workout if you plan on doing the Lean or Doubles version of the program. It's shorter than other P90X DVDs, running around 35 minutes total - just enough time to break a good sweat and wrap it up. Intensity wise, it's just enough to push yourself a little extra during the day, but it's also probably my least favorit DVD in the series. About 95% of the exercises are the same as what you see in other sections of the P90X program. It combines moves from Yoga X, Plyometrics, Kenpo X, and Core Synergistics - a little bit of everything to get your heart pumping. Ab Ripper X DVD If you've been researching online, you'll probably read the most whining about Ab Ripper X. For one, it's a VERY serious abs workout to begin with, and it'll be really tough for anyone to keep pace for the first few weeks. The other chief complaint is having to add Ab Rpper X on top of your resistance workouts 3 times per week. Not only does it push your exhaustion to the edge, but you're tacking on an additional 20 minutes to your workout time. By about halfway through the abs routine, I keep my eyes close and just concentrate on getting through the whole thing without stopping. Of course, like any other P90X DVD, you don't won't to take it to the point where you injury your body. With the difficulty level high and every move 25 reps each, there's no reason to work your abs more than what's scheduled. November 19, 2008LaLanne Fitness San Francisco Free 1-Hour SessionLaLanne Fitness is one of only a couple fitness centers in San Francisco that use the CrossFit methodology of working out. Opening it's doors in June 2008, the center is owned by trainer Chris LaLanne, nephew to Jack LaLanne, the widely acclaimed health and fitness icon. I came across their location on Google, and thought it would be the perfect place for my first contact with crossfit culture. I quickly called and made an appointment for a 1 hour introduction to their crossfit gym. My first impression of LaLanne Fitness was how stripped down the environment looked. Very Rocky-esque, taking the idea of the "garage gym" to a commercial level. There's even an American flag hanging up, reminiscent of Rocky's patriotic boxing shorts that once belonged to Apollo Creed. I liked how their logo reminded me of the "Survivor" TV show logo, as if once I entered the place I'd be instantly transported to the world of reality competition, vying for a $1 million prize. In terms of equipment, they were stocked with about what I expected based on my crossfit research - rowing machine, pull up bars, gymnastic rings, benches, barbells, etc. No other mechanical equpment besides the rower, of course. No locker room, and about 750 sq. ft. of space. I was pretty pumped to be giving crossfit a try, curious to see how my P90X conditioning would hold up by comparison. I even skipped my workout in the morning just so I'd be ready for whatever LaLanne might throw at me. After a brief intro to the crossfit philosophy (same as what you find online), I was taken through their workout of the day (WOD). As fast as possible, I was asked to complete 500m of rows, 40 squats, 30 situps, 20 pushups, and 10 pullups. My time was 5 minutes, 46 seconds. Not bad - I probably could have gotten closer to 5 except for a few snaffoos. I got trapped in the rowing machine for a good 10 seconds, and I think I did 5 to 10 extra squats because I lost count! What I did was essentially a sprint. The only way I can describe it is if you were to pick the first fall day of the season to go outside and run as fast as you can for as long a distance as possible. It was a pretty serious lung burning, heart racing sensation with a definite lack of oxygen to my brain (thus my problem with losing count). On the positive, the trainer was nice, and they've certainly established the appropriate crossfit mystique. Undoubtedly, I would get a rough and tumble workout if I were to join. With a full training staff, I think I could learn better technique with personal attention, and they offer a community of other exercise fanatics. LaLanne Fitness seems poised to branch out as a chain, as well, given the popularity of CrossFit and the Lalanne name. It might be nice to have access to other locations. On the other hand, my one-hour free session was only about 30 minutes long, 5 and a half minutes of which were exercise, and the rest of which was intro/sales/q&a time. I was also disappointed not to see Chris LaLanne there - not because I'm such an important client, but because of the email they send that "confirms your appointment with Chris LaLanne..." I believe setting the right expectations is part of good marketing. The big hurdle when it comes to joining LaLanne fitness is the cost. It's priced as a high end fitness and training center, but with low end equipment, so the value has to come from the trainers, the workouts, and the community. Based on the package, you get a certain amount of class time per week for a certain number of months. To really sell me, I wish they had spent the full hour actually showing me what a class would be like. Sure, my butt got kicked for a few minutes, but there was zero instruction. The price point also put into question what kind of person should actually be joining LaLanne. Is it a worthwhile expense for someone who's been sedentary for a couple years and just ready to get back in the game? I still may join LaLanne Fitness, because it offers a new challenge, and may satisfy more of my curiosity, but I'm still on the fence based on price versus the true value of CrossFit workouts. November 14, 2008Omron HR-100C Heart Rate Monitor ReviewIs this what wearing a bra feels like except without the cups? Okay, let's not go there. I prefer to imagine my new heart rate monitor as a fancy batman-esque utility gadget that can shoot laser beams from my chest. Yes, folks - I'm 28 years old, and I still enjoy playing "make believe". The thing does look pretty sleek, though. I bought an Omron HR-100C Heart Rate Monitor from Amazon for $32.49. I was debating between this versus a body fat tester, and I decided I'd check my heart rate more often than my lard to muscle ratio (that's the technical term, of course). From the reviews I read, there are a number of affordable monitors on the market, most of which combo clock, stop watch, and heart rate functionality just like the Omron HR-100C. Popular models come in two parts. There's the "wrist watch" portion that displays measurements, and there's the chest strap that wraps right below your manly and/or womanly cleavage. It makes sense that you want a comfortable chest strap that doesn't chafe while you workout. This Omron monitor also comes with a bike mount, which I think will come in handy. I did my first test run on an hour of P90X Plyometrics. Overall, the chest strap stayed in place. I just needed to get used to the pressure of having something wrapped around my rib cage. As I was warned, this monitor, like many others, takes a little while to rev up and deliver accurate heart rates. But it only takes 30 seconds to a minute to get steady readings. Some of my extreme jumping did seem to throw off my reported heart rate (sometimes going above 200 beats per minute), but would go steady with less bouncing around. I'd say this was a worthwhile investment. You want to read the manual first in order to figure out how to set your lower and upper heart rate indicators. The watch will beep whenever you go below or above your optimal heart rate. It's very interesting to see how your chest muscle varies it's blood-pumping duties during a rigorous workout. Definitely give it a try! November 14, 2008P90X Review
Quick Links (Post Comment)
Related Posts
P90X Plus - After P90X
The P90X Workout Program
P90x is based on the idea of "muscle confusion". For people who know a little about working out, that basically translates to high-intense cross training or circuit training. Tony Horton, the P90X trainer, has put together a program that works different muscle groups everyday in a combination that ensures your body development never plateaus. One day of the week you may be working your biceps, another day you'll be thrashing your legs, and the next day you'll find yourself doing yoga poses - then, the program changes again every 30 days. In practice, that means constant, non-stop improvement. The P90X Nutrition Plan
I was surprised to find that the P90X nutrition plan was fairly reasonable over all. After doing some simple calculations (upon reading the manual), I found I could eat about 2400 to 2600 calories per day. Volume-wise, that's not too shabby for a normal guy. You have your choice of doing a precisely scheduled day-to-day meal plan, or else a more flexible option based on food group portions. For details on what I did exactly, check out this other blog post I wrote. The first month was the hardest because it was predominantly low-carb at the equivalent of 2 slices of whole wheat bread per day. It gets easier from there on. I had some trepidation interpreting their diet plan at first. As someone who's never dieted before, certain advice in the manual seemed grey. For example, the meal plan is clearly laid out, but then you'll read things in there like "listen to your body". That's sort of ambiguous isn't it? And even though you do become incredibly aware of how your food choices affect performance, it's hard not to question if you've made a wrong choice - adding more carbs sooner than scheduled for more energy, for instance. The Tony Horton - Face of P90X
As an instructor, he's a phenomenal motivator and does an adequate job explaining key points for each exercise. You can pick up some good advice on how not to injure yourself if you pay attention. Most of your learning technique-wise, however, is done visually. Tony jumps from one exercise to the next rather quickly. That's appropriate, I think, for being an "extreme" program, but it means beginners and less coordinated types should freely use the pause and replay buttons to make sure they're on point. After 90 days, you'll learn many of Tony's favorite phrases, too, like:
"Do your best and forget the rest!" The Un-mysterious Abs
What I like most about P90X is that it demystifies the "how to's" of obtaining lean muscle definition in your body. And yes, that includes a 6-pack for many people. Although muscle confusion is a fairly basic principle in the dogma of building efficient workout routines, the full road map is right here in 12 workout dvd's and 90 days of commitment. You're told exactly what to do every single day - and guess what? It works! I saw changes in my definition and strength within the first two weeks, and I continued to improve in those and other areas (like endurance and flexibility) over the entire 3 month period. If you've ever wondered whether you have 6-pack potential, then this is a pretty darn reliable road map to finding out. The Costs & Commitment
P90X costs $119.85 for the package plus a $19.95 shipping and handling fee. You also have to factor equipment costs. While P90X is toted as an out-of-home workout program, you need more than just the basic sweatband and towel. Theoretically, you could do everything with simply a set of resistance bands. However, you'll get a far better result by incorporating free weights and a pull-up bar. There are a number of exercises that work superbly with resistance bands, but you'll find yourself frustrated being unable to record how much weight you're actually pulling. Even if you've never done a pull-up in your life, at some point in the 90 days, I expect you'll be wanting to transition to a bar. I spent about $500 total on my essential fitness gear as follows:
*Prices at time of my purchase. Optional equipment you may find useful with P90X:
*Prices at the time of this review. $500 may seem like a lot, but it ended up being worth every penny. I went with a power tower versus a doorframe pull-up bar for stability, and because I was worried about damaging the house. Having adjustable weights is a huge space saver. And I included a set of resistance bands in order to finish off pull-up sets with more reps, and for variety on certain other exercises (great for tri-cep and shoulder workouts!). For numbers geeks, this chart I made shows how many months you have to use your new fangled equipment instead of the gym before you "break even". It's based on an exact equipment cost of $539.94.
So, I need to use my P90X setup about 6 months in order for it to be cheaper than the $90 per month gym membership I gave up. That's just the numbers, though. For most people, the inherent fitness value of P90X is pretty close to having your own personal trainer. Based on reading other reviews, my equipment costs are also on the higher range. Time is as much a cost as money. If you're pumped for P90X, be prepared to spend up to an hour and a half on certain days in front of the TV. That includes general set-up time, and also days when you're adding in the abs workout. The first week of the first two months usually ends up increasing workout time because you're busy pausing the dvd player in order to learn a new move, or to catch your breath. The Benefits
As was advertised, I am truly in the best shape of my life now. I'm stronger in measurable amounts, and I have more endurance in ways that I can feel anytime I'm active (running, hiking, biking, etc.). I could also probably squeeze into a super hero outfit without looking too much like a fat spiderman. I began P90X as someone who'd been working out regularly (3-5 times per week) for the previous 2 years. At the gym, I would mostly work my upper body with free weights and run on the treadmill for cardio. It was a workout pattern that steadily slimmed me down a couple pant sizes. I wasn't someone you would consider super athletic, and I've never had a toned body before, so I'm pretty amazed by where P90X has boosted me. If you check out my results in the next section, you can get the numbers and visuals. Some of the unexpected benefits were: 1.) Learning how to get a great workout outside of the gym.2.) Pushing my body to limits I didn't realize were possible. 3.) Motivating friends and family to get healthy, too. 4.) Seeing first hand what it means to eat hardcore healthy. 5.) Enjoying yoga. My P90X Results
Here are my before and after measurements:
*My body fat was measured twice each time with the exact same machine. I took the lower "before" and the higher "after" numbers to get the most conservative difference. And in case you missed the photos:
My P90X Recommendations
Is P90X for women? YES! There are many women who complete P90X successfully with fantastic results. Many women express worry about "getting bulky", but the fact is P90X is more about becoming lean and toned. As long as you follow Tony's rules about number of reps for lean muscle (12-15), then you'll be fine. I hate to sound too judgemental, but if people are honest, about 90% of the time saying, "I'm afraid of getting bulky" is an excuse for not doing the work. Resistance training is proven to improve weight loss. And in any case, you generally have to reach a certain point in your overall fitness level before even worrying about looking like the Incredible Hulk. Even beyond P90X, it's a lot harder to gain mass than you might think! If you're still fearful of all the weight training, P90X gives you the option for doing a "lean" program, which adds more cardio to the system. When are you ready for P90X? There are a few ways to know you're ready for P90X. At the top of this list is dedicating yourself. You've got to have it straight in your head that you're 100% committed to completing every workout, every day, no matter how tired you are. P90X is the real deal. It's hard work that takes concentration and focus, so make sure your head is in the game! While there is a basic fit test you should pass before starting P90X, most people can't go straight from zero to hero overnight. If you don't exercise regularly, then I recommend first getting into a basic exercise routine. By going to the gym 3-4 times a week, you'll get into the habit of working out. Better yet, try a less extreme program first to create those habits and so you're already physically fit at the beginning of P90X. Will you get injured doing P90X? Injury is always a possibility when you're pushing your body's limits. P90X reduces the chances of injury through long warm ups, stretching, and showing proper technique. You can prevent injuries by paying attention and taking the time to hit the pause button if you can't keep up. Pay special attention to moves that cause neck strain, and leg exercises that can damage your knees if you use the wrong form. I think everyone should use the first week of P90X as a learning week. Be heavy on the pause and rewind buttons so you can wrap your head around everything. I also recommend supplements (vitamins and recovery protein drinks) so your body recovers faster. Supplements and good nutritional food choices also help increase energy during your workouts. The less tired you are, the less likely you're going to hurt yourself! How do you stay on track? Plan ahead! You might consider starting the nutrition plan or at least stockpiling your kitchen one to two weeks before starting P90X. Make sure to schedule time for your workouts around your career and any random events. If you know you'll be traveling, then think ahead and figure out where you can find a gym, bringing equipment, supplements, and your computer along for the trip. I checked out the online support network, and it's actually filled with highly enthusiastic P90X grads. If you have any questions or just want to chat with like-minded folk, it's a great place to get connected. At first I didn't write anything down, but finally got on the horse in my second week. I found that it was a huge boost of confidence when I could track my weekly base-line and measure improvements when they happened. Finally, tune out the Debbie downer's of the world. There will be friends who cheer you on, and then other skeptical folks who think your somehow harming yourself or trying to achieve the impossible. Just don't listen! This program works. Do you really need to do the pre-test? I only recorded less than half the pre-test measurements, because I was lazy. I must admit that I wish I'd gotten all my numbers. Items such as your active heart rate and body measurements can be great indicators of health improvement and total body conditioning. It may seem silly to figure out how much higher you can jump after 90 days, but you will be very curious by the end, especially after you've done all the hard work. Can I bulk up or gain muscle mass with P90X? According to many reviews, P90X is not for bulking up, and that's probably true if you take the program as written. However, it is possible to gain muscle mass using the P90X system. The key is in altering the nutrition plan. The fact is, you're not getting enough protein or calories in your diet by following the P90X nutrition plan if your goal is to build lots more muscle. People have had success, though, by adding additional calories in the form of protein supplements. This is really for more serious body builders, but a typical schedule for adding bulk is to do 180 days of P90X. The first 90 days utilizes a muscle gaining diet, and then the second 90 days trims down any extra fat by following the plan exactly as written. My Favorite Exercises from P90X
chin ups |
 |
About MeI'm an entrepreneur who's steadily become interested in health, nutrition, and fitness over the last couple years. With this blog I'm hoping to keep motivated to get ripped and beyond!
You can email me: Favorite PostsIndexChaptersBlog Roll |
My Thought @
:
"Don't bend it 'til it breaks."
 |  | |  |  |
Snocial is a new ski/snowboarding bus service that carts folks from the Bay Area to Tahoe. For around $100, you get lift tickets plus a seat on a "luxury bus". This trip to Alpine Meadows was its first ever event.
Our guide and coordinator was Kingston - a friendly friend-of-a-friend who reminds me of Chef Ming Tsai for some reason. Even though you could tell this was a first-time trip, things went pretty smoothly and I have a feeling the few random kinks will be worked out quickly. More importanly, though, we arrived at our destination, Alpine Meadows, earlier than scheduled!
I'm a die-hard snowboarding enthusiast, and this was a beautiful, sunny day up on the mountain. Alpine Meadows is hailed as a "locals" destination, but I'm a big fan based on my now two visits. There's a lot of interesting terrain and gorgeous views of the lake.
Bowflex SelectTech 552 Dumbbell are one of three versions of adjustable dumbells created by Bowflex. At this time, they seem to have stopped selling their lightest set, SelecTech 220's, while the SelectTech 1090 dumbbells are still being marketed and sold directly from the company. The remaining two dumbbell sets differ in weight and price, with the higher number indicating heavier weights.
The 552 Dumbbells allow you to pick a weight from 2.5 lbs. to 52.5 lbs., which I'd say is adequate for most persons' general fitness goals. The Bowflex SelectTech 1020 Dumbbells are more appropriate for people aiming for bulk with a range from 10 to 90 lbs.
For the current price, I still think the Bowflex SelectTech Dumbbells are a worthwhile investment. I've been able to get great workouts with the 552's and I love that they don't take up so much room. Most alternatives aren't that much cheaper, if at all, so the advantages win out over any extra cost. As with any home fitness equipment, too, it'll only be worth it if you use them! So, save the space, but don't just store them away in your closet.
Situated right behind the Crissy Field Sports Basement in San Francisco, going to San Francisco CrossFit is kind of like going over to your friends house to goof around in the back. That's as long as your idea of goofing around is swinging kettle bells, jumping rope, and rocketing wall balls up into the air, and your backyard looks like a fenced in cargo area. Sure, I've got friends like that!
P90X is a 90-day "do it from home" fitness program whose purpose is to get regular people in the best shape of their lives. You would have remembered seeing the infomercial, because it totes some of the most amazing before and after pictures of any exercise package currently advertised on TV. Generally, the workouts are not really marketed to the traditional couch potato, but instead aim at everyday folks who might already be in average to above average shape. This is what might be considered the ultimate fitness pick-me-up for people who've found their existing workouts are lackluster and boring.
This was a first for me. I'd never in my life tried to follow a diet. Like many people, the idea of "dieting" that sucks all the life and joy out of eating never appealed to me, so I expected this to be a challenge. On the other hand, I figured I wouldn't be entirely miserable as long as I knew it would end after 90 days.
Tony Horton is an entertaining coach and teacher. You really do get jazzed by his enthusiasm, practical advice, and generally whimsical, talkative nature. He's been responsible for many leading Beachbody programs, such as Power 90 (the precursor to P90X) and the new 10-Minute Trainer series.
