Monday, August 31, 2009


We will not be posting anything this week while we figure out ways to make our blog better. Thanks for your patience! Leave comments if you have any input.

Saturday, August 29, 2009

Rest Day

Here is a video from MovNat (Methode Naturelle), a site we stumbled across online. This video and the philosophy of MovNat is everything that we believe in at Rip City Fitness. We are constantly brainstorming ideas and coming up with new programs that will help us and our clients achieve this sort of natural, primal fitness. Enjoy~

"I believe in the imagination. What I cannot see is infinitely more important than what I can see."
~Duane Michals

Friday, August 28, 2009

Workout of the Day

10-9-8-7-6-5-4-3-2-1 rep rounds of the following for time:

Dive Bomber Push-Ups

Post results to comments.

Thursday, August 27, 2009

Workout of the Day

Max reps in 10:00 of:

Handstand Pushups

followed by

Max reps in 10:00 of:

Leg Lift

Perform each exercise in the couplets to failure before switching to the next exercise.

Post results to comments.

"He who joyfully marches to music in rank and file has already earned my contempt. He has been given a large brain by mistake, since for him the spinal cord would suffice."
~Albert Einstein

Wednesday, August 26, 2009

Workout of the Day

100 Box Jumps

Post results to comments.

Tuesday, August 25, 2009

Rest Day

Here is Part 2 of "Paleo In a Nutshell"...

"Always do what you are afraid to do."
~Ralph Waldo Emerson

Monday, August 24, 2009

Workout of the Day

4 rounds for time, 2:00 rest between rounds:

10 Clap Push-Ups
10 Russian Twists
10 Lateral Bounds (5 each leg)
10 Pull-Ups

Post results to comments.
Who knew Fergie could do this! Not to mention while singing!

Sunday, August 23, 2009

Workout of the Day

Max rounds in 20 minutes:

15 One-arm KB Overhead Squat : 15-25#
15 Pull-ups

Kettlebell should be snatched from the ground. Alternate sides for each round.

Post results to comments.

"Every gun that is made, every warship launched, every rocket fired, signifies in the final sense a theft from those who hunger and are not fed, those who are cold and are not clothed."
~Dwight D. Eisenhower

Saturday, August 22, 2009

Workout of the Day

Max rounds in 15 minutes:

20 KB Lunges (10 each leg)
10 KB Push-ups + Renegade Row x 10 alternating sides
5 Pull-ups

Post results to comments.

Friday, August 21, 2009

Rest Day

We stumbled upon this guy who calls himself "Methusela" and has two blogs. One is called Pay Now, Live later and the other is Train Now, Live Later. He puts together some awesome videos that perfectly portray what we have been preaching to you the last few months. It's not just about a Paleolithic diet, it's also about moving the way the we are meant to move. Here is Part 1 of a two part series called "Paleo In a Nutshell". Enjoy!

"The worst sins are the ones we didn't commit." ~Oscar Wills Wilde

Thursday, August 20, 2009

Workout of the Day

3 rounds for time:

Pistol x 7 each leg
Run 200m

Post time to comments.

Wednesday, August 19, 2009

Workout of the Day

50-40-30-20-10 rep rounds:

Double Under (jump rope makes 2 passes for each jump)

Post time to comments.

"An ounce of practice is worth more than tons of preaching."

Tuesday, August 18, 2009

Why Train? Weight loss is just the beginning.

In my years of teaching and personal training, I have noticed a pattern in the way most people view exercise. Often times, when I am interviewing prospective new clients, some of their top priorities will be to lose weight and look good. Secondary goals are often health, longevity and performance. The question is if we all want to look and feel good, why do so many people I talk to have a major problem with motivating themselves to get regular exercise? What about our eating habits? If we know that certain foods and drinks are potentially toxic and have very little nutritional value, why do we find ourselves consuming them?

ANSWER: If you have a problem with motivation to exercise or you routinely eat and drink loads of crap, looking and feeling good must not REALLY be that important to you. You can say all you want about how you would like to lose a few extra pounds or not suffer from as much joint pain, but unless you take the right steps to deal with the issue, then you don't REALLY want to look and feel better.

Listen, being overweight means you don't move enough on a regular basis AND you take in too much of the wrong kind of foods. Joint pain, often a major excuse to avoid exercise, is usually a result of poor nutrition and poor patterns of movement. For all of you who feel achy and tired with old injuries that never heal, you POOR DEARS. If life threw you a curve ball and you were injured in the past, then HEAL yourself for goodness sake! It can be done. Further, usually the method of healing is through movement and exercise, not "laying off of it" or "taking it easy" for too long.

Now, am I suggesting that if you are injured that you should try to work through the pain? No, that's called re-injuring yourself. Scale back the intensity a bit if needed BUT KEEP MOVING. Occasionally, if an injured joint or muscle has become very stiff or dysfunctional (by scar tissue for example), then expect a little pain if you haven't exercised that body part for a while. In this case, take time to warm yourself up adequately and trust your intuition so as to move forward in your exercise program safely.

*NOTE: If you don't know how to exercise without hurting yourself, then please seek the help of a professional trainer.

The difference between a person who remains fit and healthy late into life and the individual who grows fat, stiff, and "old" all comes down to motivation. Maybe you don't REALLY want to look good. Maybe you just say that you do because you want to be attractive and society tells you to be that way. Perhaps you don't want to feel good. If you did you wouldn't have all of your aches and pains to bitch and moan about.

In my personal practice, I have found that you sustain any lasting motivation, I have always needed something more than just the desire to look and feel good. Instead, I train to attain self-mastery of my mind and body. Yes that includes exercising sometimes when I don't want to! However, since the path to mastery is a never-ending journey, I am able to stay motivated to train. Looking and feeling good are nice side effect but not the goal.

Happy Training,


Workout of the Day

Interval Sprints:

2 x 400m sprints
5 x 200m sprints
10 x 50m sprint

Post results to comments.

Monday, August 17, 2009

Rest Day

"Great efforts spring naturally from a great attitude."
~Pat Riley

Sunday, August 16, 2009

Workout of the Day

10 rounds of the following for time:

10 Hollow rocks
10 Back Extensions
10 Squats

Post time to comments.

Saturday, August 15, 2009

Workout of the Day

5 rounds for time:

QM 10m up and back
15 Knees to Elbows
QM 10m up and back
15 Tuck Jumps

Post time to comments.

"Anyone who lives within their means suffers from a lack of imagination." ~Oscar Wills Wilde

Friday, August 14, 2009

Workout of the Day

Perform each set of the following at 100% intensity, moving from one group to the next with as little rest as possible. At the end of the circuit, rest 2:00 and repeat 2 more times for a total of 3 circuits:

Circuit 1-

1:00 Front Plank
20 Dive Bombers
1:00 Handstand

Circuit 2-

:30 L-Sit
20 Lunge + Twist- 10 each side
:45 Side Plank - Each Side

Circuit 3-

20 Russian Twist- 10 each side
20 Pullups
20 Back Extensions

Rest 2:00 and repeat x 2

Post results to comments.

Thursday, August 13, 2009

Rest Day

For those of you who are curious about what kind of training Laney and Ramman are doing these days, here's a glimpse of some of the movements we are dedicating a lot of our time to, something you probably have never heard of: Floreio Art.

Floreio requires and develops flexibility, breathing rhythm, strength, balance, fluid movement, agility, focus, stamina, and mental and emotional openness (just to name a few). It is also a great compliment to Parkour, acrobatics, dance, and pretty much being in great condition.

Ramman has a lot of experience with this kind of movement with his background in Capoeira (Floreio is a sub-catagory of Capoeira), dance, and acrobatics- and he is very focused on refining these skills in order to reach a high level of 'flow'. Laney, on the other hand, has very little experience with this sort of athleticism as her background is in more traditional sports and physical activities. She has been trying out all sorts of new sports and ways of training since hanging up her frisbee cleats and is eager to get eyebrows deep into Floreio- so far the training has been challenging and fun, and we are both excited to keep it going!

Here is a video of our 'teacher'. He is a friend of ours who lives in Isreal and is giving us tips and advice online to help us acheive the master flow. This is hopefully what we will look like after some good training!

"Believe and act as if it were impossible to fail."
~Charles F. Kettering

Wednesday, August 12, 2009

Workout of the Day

Parkour Intervals:

Find an environment with varied and random obstacles, optimally between 25 and 50m in length. Perform 10 intervals of 1 minute, moving as quickly and powerfully as possible, interspersed with 30 second rests, for a total of 15 minutes.

Post results to comments.

Tuesday, August 11, 2009

Workout of the Day

7 rounds for time:

Run 200
15 Squat
10 Dive-Bomber Push-Ups
10 L-Pull-Ups

Post results to comments.

"Your waistline is your lifeline."
~Jack LaLanne

Monday, August 10, 2009

Workout of the Day

For Time:
Run 1 lap
10 burpees
10 pull-ups
Run 2 laps
15 burpees
15 pull-ups
Run 1 lap
10 burpees
10 pull-ups

Post results to comments.

Sunday, August 9, 2009

Rest Day

New session starts Tuesday, August 11th 6:15-7:15am at the
Duniway Track

Come join us for a new kind of workout!

This is a 4-week long, all-level course, designed for fitness
enthusiasts interested in discovering how to train like a Ninja.
Only $99 for 8 sessions and a T-shirt!

What to expect in this course:

  • Build whole body strength, endurance, flexibility, agility and balance through instruction from professionally certified trainers.

  • Learn how to fall safely, reducing your chance of injury from tripping on curbs and crashing on bikes.

  • Tips on how to develop a heightened awareness of your surroundings.

  • Basic meditation techniques are included in every session as well as ideas on how to apply them practically to various situations in everyday life.
Don’t miss out on this fun-filled and rare
opportunity to learn how
to move and think like a Ninja!

"Besides pride, loyalty, discipline, heart, and mind,
confidence is the key to all the locks."
~Joe Paterno

Saturday, August 8, 2009

Workout of the Day


5 x 15 seconds L-sit on the minute
followed by
5 x 10 Hollow rocks w/:45 rest between sets
then perform
100 burpees for time.

Post results to comments.

Laney: Flying

Friday, August 7, 2009

Workout of the Day

This workout should be done with a partner. While one person does one exercise, the second person is doing the other, alternate until time is up. If you don't have a partner, hold the static positions for the time it took to finish the moving exercises.

5:00 For rounds
QM 60 Meters vs. Front Plank
2:00 Rest
5:00 for rounds
Burpee + Broad Jump 30 Meters vs. Static Squat Position
2:00 Rest

100 Team Pull-ups
Each member must do as many pull-ups as possible before switching. Each person should keep track of how many reps they have performed. Until the total pull-ups of each partner equal 100.

"Failure is not fatal, but failure to change might be."
~John Wooden

Thursday, August 6, 2009

Workout of the Day

Complete 2 rounds for time:

10 Jump Lunges (lunge, jump up, switch legs, repeat)
10 close-hand push-ups
10 L-Pull-Ups
15 Jump Squats
15 Push-Ups
15 Pull-ups
20 Squats

Post results to comments.

Ramman: Levitating

Wednesday, August 5, 2009

Rest Day

"All war is deception." -Sun Tzu

Tuesday, August 4, 2009

Workout of the Day

Sprint intervals:

2 x 400m sprints
5 x 200m sprints
10 x 50m sprints

Post results to comments.

Monday, August 3, 2009

Workout of the Day

3 rounds of 5 reps each:

DB Clean and Press
Turkish Get-Up

Adjust load as needed to make the last rep of each set challenging to finish with good form, rest 1:00 between sets, 1:00 between exercises.

Post results to comments.

"To the illuminated mind, the whole world burns and sparkles with light."
~Ralph Waldo Emerson

Sunday, August 2, 2009

Workout of the Day

Max rounds in 15 minutes:

Burpee + Broad Jump - 30m
Lunge with Twist - 30m
Sprint- 30m

Post results to comments.


Saturday, August 1, 2009

Rest Day

With all of these posts about food, what to eat more of, and what to eat less of, I figured I would give you a hand with what exactly to cook with a few recipes that we LOVE. Most of the recipes I make come from Elana's Pantry. She has Celiac disease and Multiple Sclerosis (both auto-immune disorders) so she follows a very strict, basically Paleo diet. She has a husband and two sons who eat pretty much the same way she does even though not all of them have similar health issues (I think just one of her sons has Celiac). She was recently featured in an article on in which she mentions how much better her whole family feels on a gluten-free, mostly Paleo diet (I think her family eats some dairy, but she doesn't). Anyhow- she writes wonderfully, delicious recipes using alternative ingredients, and most of her desserts are BETTER than their gluten-laiden counterparts. So many of her recipes are offered for free on her website, but she also has a cookbook coming out right about now (which I am eager to get!). You can find her book here on Amazon (as well as other places linked from her website). Here are a few of our favorite recipes from her:
(yes, most of our faves are treats because that is usually the one thing we miss with eating Paleo, but she has all types of recipes)

Chocolate Chip Cookies
Pumpkin Pie Muffins
Lemon Walnut Pesto (I used basil instead of parsley)
Chocolate Cream Pie
Banana Bread/Cake
Carrot Muffins

I admit that not all of her recipes we have especially loved (mostly some of her breads), but part of that is due to me screwing up the recipe or cooking time. Sometimes it takes a few tries to get a recipe right. I will continue trying some of her newer bread recipes, like Nutty Bread. Keep in mind that all with of the recipes that call for almond flour you need to pack it down when you measure it. Also, in a lot of her recipes she uses agave nectar as a sweetener, I like to sub maple syrup or honey, or a mixture. The brownies are delicious with maple syrup:)

I hope you all try some of these recipes, and let me know if you have any questions! Thank the heavens for almond flour!!

"My attitude is that if you push me towards something that you think is a weakness, then I will turn that perceived weakness into a strength." ~Michael Jordan