7 Muscle Gaining Exercises

I am a big fan of mixing up workouts, so I would think of a muscle building routine as one of various types of workouts to seek out for the Tough Mudder.  Clearly a structured running program is critical and we should discuss everyone's approach to this on some other post.  

But if we're talking about resistance training, I'm also a fan of Cross Fit and muscle confusion exercises.  I've actually distanced myself from the type of routine in this video and haven't done a heavy weight routine in quite some time.  However, I do think that all of the exercises described herein are effective and I would maybe through in lunges of some sort as well.

A heavy resistance day is awesome for generating that power you want out of your movements and is complimented well with a strength training routine that focuses on explosiveness versus heft.

Anyway, just FYI.  Knowledge is power.

Tough Mudder Update

So I just visited the TM website and the TM for us in Tampa is now officially sold out.  I think that's a good thing  as it will contribute to the energy of the day (and we'll probably have some decent eye candy to keep us entertained!).  Only 9 weeks away guys...9 WEEKS!!!  Let's get in gear here!

Check out this video of the most recent TM in southern California just a couple of weeks ago:

CrossFit Brickell

Another workout today at the new gym.  I will admit I like the Gables location better.  The gym is much much smaller here and the 8pm class feels super tight with the same number of people.  I may have to suck it up and get out there in the mornings.  I went to one morning class this week and there were about half as many people (because working out in the morning sucks).  But the girls are also cuter at night...what to do?!

W.O.D.:

• Deadlifts
• O-Ring Dips
• Box Jumps

Three rounds.  Round 1, 21 reps of each.  Round 2, 15 reps of each.  Round 3, 9 reps of each.

The W.O.D. was prefaced with a buy-in.  The most noteworthy part of the buy-in was this one thing called "L-Sits".  Basically, if you think about a traditional dip machine, imagine facing away from the dip machine, propping youself up on locked arms, and then bringing your locked legs up so your body is in the shape of an L and then...drum roll please...TRYING TO HOLD YOUR LEGS UP.  So it's almost 90% abs and I could hold each time for about 10 seconds and not in perfect form either.  Everyone was struggling, which I think is the point.  So you hold it, then when you can't anymore, mentally log how long that hold was for.  Then rest and do it again and again and again, until you have accumulated 1:30 seconds of time.

I found this video after writing all that:

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EDIT: Ok, so I had to come back and post these videos...sick!

And then there's this showoff:

I Can't Help But Post These Videos!

Ok, You Gotta Check This Out!

Check This Out

Let's consider this for the outdoor workout.

Do this, sprint a certain distance, do it once you get there, sprint back, one more time.