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RF WELLNESS CHALLENGE: WEEK 5

Week 5 – TECHNOLOGY

In our technology era, we can be pulled in a million different directions and very easily distracted. We engage in technology without awareness and limits and can fall victim to our hardwired, reward-seeking behaviors.

The second to last week of our #RFWellnessChallenge will focus on creating better awareness to how much time we spend engaged with our smartphones, social media, and the internet.

In a recent article in the New York Times, James Williams, a former technologist and Google employee that worked in search advertising for nearly a decade, compared the current design of our technology to “an entire army of jets and tanks” aimed at capturing and keeping our attention.

He remarks, “…the army is winning. We spend the day transfixed by our screens, thumb twitching in the subways and elevators, glancing at traffic lights. This is us: eyes glazed, mouth open, neck crooked, trapped in dopamine loops and filter bubbles. Our attention is sold to advertisers, along with our data, and handed back to us tattered and piecemeal.”

Why does this matter?

Our attention is one of our most valuable resources. The quality of our experience is determined by the focus of our attention.

The Challenge

📱Limit phone usage 30-60 minutes before bed
📱Turn off all non-essential notifications on your phone
📱Install Moment or Breakfree apps on your phone to track smartphone usage and make suggestions for limiting it

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RF WELLNESS CHALLENGE: WEEK 4

Week 4 – Protein

This article from Precision Nutrition breaks down what protein is, why it is important, and includes general guidelines about how much you should be incorporating in your diet. Quantities are dependent on the person, but general recommendations for protein intake is 0.8 per kilogram (or around 0.36 g per pound) of body mass in untrained, generally healthy adults. For those doing high intensity training, protein needs can increase to 1.4-2.0 g/kg (or around 0.64-0.9 g/lb) of body mass.2 A hypothetical 150 lb (68 kg) person would need about 95-135g of protein per day.

The Challenge

Incorporate one serving of protein at every meal

5 Reasons You May Require More Protein

While most people naturally consume the right amount of proteins for their dietary needs, they are groups of people who require a higher intake including those who workout regularly.

5 Groups of People Who May Benefit From a Higher Protein Intake
  1. People trying to lose weight
  2. People with blood sugar and metabolic problems
  3. Athletes and people who train hard
  4. The elderly and chronically ill
  5. People who are under a lot of stress

Chris Kresser debunks some common protein myths in this article, as well as breaks down while you might need to increase protein consumption based on your needs.

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RF WELLNESS CHALLENGE: WEEK 3

Week 3 – Phytonutrients

This week we will focus on the benefits of incorporating fruits, vegetable and vibrant colors in your diet. Most people don’t get enough phytonutrients. These “color deficiencies” increase risk of heart disease, osteoporosis, cancer, and diabetes.

This article from Precision Nutrition includes an educational infographic breaking down the importance of getting colors in your diet. You can download a free Phytonutrient Cheat Sheet to help you track how many servings of each color you’re getting every day.

The Challenge

Incorporate 1 cup of colorful fruits or vegetables at every meal

Phytonutrient Tips

The vibrant colors of fruits & veggies aren’t just nice to look at- they also tell the story of their “super powers”.⠀

💪Phytonutrients, or plant nutrients, that help us fight disease and stay stronger for longer.⠀

🧐Since most people don’t get enough phytonutrients, it’s important to learn what these little powerhouses can do- and how much you need of each to be healthy.⠀

🥦🍉Make note of how you can incorporate more greens and reds in your diet.⠀

👇Share what you’ll be doing to add more of these “superheroes” to your diet on your social media using #RFWellnessChallenge

👀And for all our eager beavers wondering how to incorporate the rest of the colors to your diet, check out this great infographic from Precision Nutrition!

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RF WELLNESS CHALLENGE: WEEK 2

Week 2 – Sleep

The power of sleep cannot be understated. We all know how important a good night’s sleep can be, but more than a third of adults get fewer than 7 hours of sleep each night. Here is a very thorough article by Precision Nutrition about the importance of sleep and how to get more of it.

The Challenge

Commit to 1-2 of the below #sleepbetter tips to practice this week.

Sleep Tips

1. TAKE ADVANTAGE OF NATURAL RHYTHMS – Sleep occurs in multiple stages, alternating between deeper and lighter sleep. If we wake up in our lighter sleep stages, we’ll feel reasonably good and snap into alertness quickly.⠀
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🌞 2. WAKE UP TO LIGHT – Being slowly roused by gradually increasing light has been shown to raise cortisol in the morning (which is an important signal to your body to wake up), and to improve sleep quality. It can even decrease depressive symptoms in seasonal affective disorders.⠀
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🤸🏻🏃🏼‍♂️3. GET MOVING RIGHT AWAY – When your alarm goes off, simply sit up and put your feet on the floor. There is something magical about movement that seems to speed up the waking process.⠀
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🌞 4. EXPOSE YOURSELF TO MORE LIGHT – Exposure to bright natural light during your normal waking time will stop melatonin production and increase your wakefulness.⠀

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RF Wellness Challenge: Fall Series

Today marks week one of our six week wellness challenge! Our goal is simple, to bring awareness to the lifestyle habits that are vital to supporting our fitness journey.

Who is it for?

If you are interested in making a higher commitment to your health and fitness, this challenge is for you! Each week for the next six weeks we will release a new challenge. Anyone can participate including friends and family!

What are the details?

The task is simple. Each week we will release one wellness challenge. Your level of participation is up to you, but higher adherence usually leads to better results. Additionally, we recommend pairing at least 3 days/week of classes or training at Requisite Fitness to maximize your commitment and consistency during the challenge.

Use #RFWellnessChallenge to share your journey on social media!

Week 1 – Hydration

The Challenge

Drink AT LEAST 1/2 of your bodyweight in ounces per day, where 1 ounce = 29.5mL

Hydration Tips

Hydration is essential for everyone. Stress, both physical and emotional will increase need for H2O through increased metabolism. So, if you’re working out regularly you NEED even more water especially immediately after your workout. Urine should not be darker than light yellow (exceptions: some supplements will alter the color).

Tracking water accurately is the first step to finding out if you’re getting enough. Simply measure and write down what you are consuming throughout the day – you might be surprised! Alcohol/coffee/juices/milk, do not have hydrating properties and should not be included when looking at hydration.

We do recommend not drinking water 20 minutes before meals and up to an hour after with NO liquids during meals. Liquids can impact the digestion process. A large glass of water upon waking is recommended and an easy way to get a head start on the day. If you’d like to take it a step further, a glass of water with a squeeze of lemon and Himalayan or celtic salt in the AM can increase immune function, decrease uric acid to fight inflammation and improve digestion. For more information on this morning ritual you can read this OPEX Fitness article here. Lastly, large amounts of liquids should be avoided too close to sleeping even though waking up at night tends to be more because of stress, not over hydration.

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FALL 2018 PROGRAMMING CYCLE AND EVENTS

The Current Cycle

The fall is here and it’s time to get strong!!! As we wrap up our current cycle we will test both strength and work capacity metrics that were emphasized over the past few months. The structure for our two weeks of training is below:

Week of 9/17 – 9/23

Monday: Back Squat; heavy triple, row/thruster/burpee capacity test
Tuesday: Strict Press; heavy single
Wednesday: Gymnastics density pulling focus (we will visit this again in the future)
Thursday: Deadlift; build to a heavy 4 (will build upon this next week)
Friday: Hang Snatch: heavy single, 2k row
Saturday: Kilo Meet – 9am fitness class only!
Sunday: Endurance – 9-11am

Week of 9/24/-9/30

Monday: Weighted Pull up; 1RM, max unbroken strict pull ups
Tuesday: Bench Press; heavy single
Wednesday: Gymnastics density pushing focus
Thursday: Deadlift; build to a heavy 4 (build from the previous two weeks)
Friday: Hang Clean; heavy single
Saturday: Masters and Fitness classes as normal!
Sunday: Endurance – 9-11am

What’s Next?

October will start a four week cycle to peak for the end of the month. This Halloween we will host an in house event called The Rotal (The Requisite Total) which will run during all classes in 90 minute blocks. The format will  include a 1RM Clean, 2RM Bench Press, and 3RM Back Squat back to back to back. Costumes are HIGHLY encouraged!

November we are bringing back our team In House Competition! This will be a three event team format competition with ALL members encouraged to participate!!!

UPCOMING EVENTS

October Events:
Saturday, October 6th – 2018 Partner Throwdown
Saturday, October 20th – EGL GRID 6
Wednesday, October 31st – The Rotal (The Requisite Total)
1 RM Clean
2 RM Bench Press
3RM Back Squat

November Events:
Saturday, November 10th – In House Competition

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2018 JULY HANDSTAND CHALLENGE: WEEK 5

WEEK 5

It’s time to test! Congratulations to everyone who has participated in our July Handstand Challenge. We can’t wait to see your results. Testing can be performed on any day this week. It is recommended you choose a day that your shoulders feel fresh and before a taxing upper body workout.

Don’t forget to post your results on the board in the gym and share your journey with us on social media using #RFHandstandChallenge + #RequisiteFitness + #HandstandChallenge

Warm Up: lax ball forearms 1 min/side, 5 slow circles/direction in quadruped (all fours), wrist stretch w/opposite hand (pull back fingers 5/side), rock side to side in plank position 5/side
2 rds – 1 wall walk + 20 sec hold, 3 hs kick ups w/3-5 sec hold + slow negative, 3-5 strict hspu or variation
+
A. Max Unbroken HS Hold against wall; score = time (Make sure to write your name and record your new score on the whiteboard next to the mobility area!)
B. Max Unbroken strict handstand push ups; RX, 1 abmat, or box hspu w/1 abmat (make sure you repeat the same scale you use the first test)

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2018 JULY HANDSTAND CHALLENGE: WEEK 4

WEEK 4

Week four is here and we are ramping back up to prepare for testing next week! We are three weeks in and creating more adaptations as we continue to develop strength, stability, and mobility through the entire body to support a strong handstand.

Volume will increase slightly from last week, sticking with more advanced skills for those who are progressing quickly as well as building on the basics for those who are still beginners.

Finish the week strong and set yourself up for the final week! Thank you for everyone who has participated and don’t forget to let us know how you’re doing by sharing your journey with us on social media using #RFHandstandChallenge + #RequisiteFitness + #HandstandChallenge

Day 1:
Warm Up: lax ball forearms 1 min/side, 5 slow circles/direction in quadruped (all fours), wrist stretch w/opposite hand (pull back fingers 5/side), rock side to side in plank position 5/side
2 rds – 1 wall walk + 20 sec hold, 3 hs kick ups w/3-5 sec hold + slow negative, 3-5 strict hspu or variation
+
A. Handstand Hold against wall; 20 sec on, 20 sec off, 20 sec stomach facing hold, rest 1 minute x 3-5 sets
-once the position breaks down or you are too fatigued to maintain the prescription under the designated rest period move onto B
B. HS shoulder shifts or touches x 14 alternating x 3 sets
-control exercise. Do not go fast. Weight shift is initiated from the shoulders. Rest of the body goes along with the action.
C. 3 sets
Straight Body Ceiling Reaching Crunches x 20-30 reps
Tuck ups x 20 reps
+
Accumulate 1 min a reverse plank
*The intention is to lean your shoulders past your palms to hold position via the deltoids, biceps (insertion), abdominals and pec minor. Upper back should be rounded.

Day 2
Warm Up: lax ball forearms 1 min/side, 5 slow circles/direction in quadruped (all fours), wrist stretch w/opposite hand (pull back fingers 5/side), rock side to side in plank position 5/side
2 rds – 20 sec crab hold, 10 palms up band pull aparts, 10 prone t’s w/10 sec hold on last rep
+
A1. Standing DB Strict Press; build to an 8RM over 3 sets; rest 60 sec
A2. Push up on Rings x 8-12 reps x 3 sets; rest 60-90 sec, can break up as needed – no sagging in midline. Goal is to complete these at a steady consistent pace
B1. Hollow rocks x accumulate AMRAP in 60 sec x 3 sets; rest 30-60 sec
B2. Arch ups x accumulate AMRAP in 60 sec x 3 sets; rest 30-60 sec

Day 3
Warm Up: lax ball forearms 1 min/side, 5 slow circles/direction in quadruped (all fours), wrist stretch w/opposite hand (pull back fingers 5/side), rock side to side in plank position 5/side
2 rds – 20 sec crab hold, 10 palms up band pull aparts, 10 prone t’s w/10 sec hold on last rep
+
A. 360 degree box hs walk/direction + max effort box strict hspu x 3 sets; rest as needed
B1. Banded Tricep extensions x 12-15 reps x 3 sets; no rest
B2. Parallel Bar Strict Dips x max UB x 3 sets; rest as needed *Once technique breaks down including core, set is over
C. Maltese raises x 12 reps x 3 sets; rest as needed
-lay down on a bench on your back and hold light dumbbells in your hands. Body should be in tight fully extended position. With db close to sides, lower them down past body and push back up to about 45 degree angle. Critical to keep elbows locked out the entire time, so we will be using a light weight here. Starting with 2.5-10lbs will be sufficient. Don’t go above this for your first time. This is to build tendon strength in the elbows slowly.

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2018 July Handstand Challenge: Week 3

Week three is going to be a bit of a de-load. We are two weeks in and you should be feeling more comfortable being upside down and grooving the proper patterns in your skill and accessory work.

We will continue to advance the skill level from previous weeks through isometric holds (straight arm work) and eccentrics (time under tension), but overall volume will decrease slightly to allow compensation as we head into our final week next week.

Congrats to everyone already crushing it! Let’s keep the momentum going!

Week 3

Day 1:
Warm Up: lax ball forearms 1 min/side, 5 slow circles/direction in quadruped (all fours), wrist stretch w/opposite hand (pull back fingers 5/side), rock side to side in plank position 5/side
2 rds – 1 wall walk + 20 sec hold, 3 hs kick ups w/3-5 sec hold + slow negative, 3-5 strict hspu or variation
+
A. Handstand Hold against wall; 20 sec on, 20 sec off x 5 sets or accumulate 1 minute of holds @ your most difficult level (back facing, wall facing, or on parallettes)
B. HS shoulder touches x 14 alternating x 3 sets
-control exercise. Do not go fast. Weight shift is initiated from the shoulders. Rest of the body goes along with the action.
C. 2 sets
20 alternating leg v-ups
25 russian twists/side
30 arch ups

Day 2:
Warm Up: lax ball forearms 1 min/side, 5 slow circles/direction in quadruped (all fours), wrist stretch w/opposite hand (pull back fingers 5/side), rock side to side in plank position 5/side
2 rds – 20 sec crab hold, 10 palms up band pull aparts, 10 prone t’s w/10 sec hold on last rep
+
A1. tall kneeling db strict press no tempo x 10 reps x 3 sets; rest 60 sec
A2. Push up on parallettes x 15-20 reps x 3 sets; rest 60-90 sec – no sagging in midline. Goal is to complete these at a steady consistent pace
B1. V-Ups x 15 reps x 3 sets; rest 30-60 sec
B2. Front Leaning rest on rings x 25-45 sec x 3 sets; rest as needed
This can completed with feet elevated on a box if rings cannot drop to the floor. Focus on external rotation of the rings.

Day 3:
Warm Up: lax ball forearms 1 min/side, 5 slow circles/direction in quadruped (all fours), wrist stretch w/opposite hand (pull back fingers 5/side), rock side to side in plank position 5/side
2 rds – 20 sec crab hold, 10 palms up band pull aparts, 10 prone t’s w/10 sec hold on last rep
+
A. Angled Handstand Hold x 30 sec x 3 sets; rest as needed
-feet up against wall at about 45 degree angle. This is a positional exercise. Work hard to create uniform hollow shape from hands through to feet on wall. Feet together. Knees locked out. Elbows locked.
B. Parallel Bar Strict Dips x 6-12 reps x 3 sets; rest as needed
C. Maltese raises x 10 reps x 3 sets; rest as needed
-lay down on a bench on your back and hold light dumbbells in your hands. Body should be in tight fully extended position. With db close to sides, lower them down past body and push back up to about 45 degree angle. Critical to keep elbows locked out the entire time, so we will be using a light weight here. Starting with 2.5-10lbs will be sufficient. Don’t go above this for your first time. This is to build tendon strength in the elbows slowly.

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2018 JULY HANDSTAND CHALLENGE: WEEK 2

Week two is here! Now that we have established a baseline for where we are starting from, it’s time to build. If you have not completed the two tests (max HS hold and max strict hspu) make sure you get it done this week.

We are building on the previous week with a combination of isometric holds (straight arm work) and eccentrics (time under tension).

Grab a buddy and get after it!

Week 2

Day 1:
Warm Up: lax ball forearms 1 min/side, 5 slow circles/direction in quadruped (all fours), wrist stretch w/opposite hand (pull back fingers 5/side), rock side to side in plank position 5/side
2 rds – 1 wall walk + 20 sec hold, 3 hs kick ups w/3-5 sec hold + slow negative, 3-5 strict hspu or variation
+
A. Take 25% of your max HS hold and complete 6 sets of holds with 3x rest. (i.e. If your max is 60 seconds you will complete a 15 sec hs hold, rest 45 sec x 6 sets)
B. Handstand Negative x 3-5 reps as slow as possible x 5 sets; rest 60-90 sec
Kick up to a hs and lower as slow as you can down to a mat. Do not kick back up. Rest 5-10 sec then repeat for 3-5 reps. You can use a box, hs against the wall, or scale up to a deficit.

Day 2
Warm Up: lax ball forearms 1 min/side, 5 slow circles/direction in quadruped (all fours), wrist stretch w/opposite hand (pull back fingers 5/side), rock side to side in plank position 5/side
2 rds – 20 sec crab hold, 10 palms up band pull aparts, 10 prone t’s w/10 sec hold on last rep
+
A1. tall kneeling db strict press @ 40×1 x 5 reps x 5 sets; rest 60-90 sec – slightly heavier than last week
A2. Push up on parallettes x 5-10 reps @30×1 tempo x 5 sets; rest 60-90 sec – no sagging in midline
B. Hollow hold; 15-25 sec x 5 sets; rest 60-90 sec *can start with hands down by sides. Eventually this will build to position with hands up over head. Start with feet vertical. At this point lower back is in contact with the ground. Lower feet down to point where you can keep lower back rounded without sacrificing the hollow shape. This will be your hollow hold position.

Day 3
Warm Up: lax ball forearms 1 min/side, 5 slow circles/direction in quadruped (all fours), wrist stretch w/opposite hand (pull back fingers 5/side), rock side to side in plank position 5/side
2 rds – 20 sec crab hold, 10 palms up band pull aparts, 10 prone t’s w/10 sec hold on last rep
+
A. 360 Degree Box HS Walks x 1-3 in each direction slow and controlled x 3 sets; rest as needed
B. Wall Walk x 4-6 reps w/3 sec hold @ top x 4 sets; rest as needed *scale up to wearing weighted vest
C. Max box strict hspu or max strict hspu x 3 sets; rest 90 sec
It’s okay if the numbers go down per set. Hit max effort with good positioning and stick to the rest
D. Tuck Rocks x 30 sec amrap x 3 sets; rest 30-60 sec

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