Georges St. Pierre's RUSHFIT: Your Hero Takes a Backwards Step
by Jonathan Snowden on Jan 21, 2011 2:01 PM EST
in MMA Instructional Review
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"This is me swallowing my pride, standing in front of you saying I'm sorry for that night."
Taylor Swift
The siren song was sweet and oh so tempting. I didn't make it far into South Carolina before answering the call. Exit one to be precise. As far as I'm concerned, you can't travel any further into the Palmetto State without stopping at Maurice's Gourmet Barbeque. And so it began, my weekend of shame.
Traveling is always hard on exercise plans like this. The videos were portable and absolutely not a problem. I ripped them onto the IPad and we were all set to watch them as we visited family and friends. It's the diet where things went to hell. Maurice's was the first slip. My mother-in-law's pot roast the next. When she pulled homemade chocolate chip cookies out of the oven I was like a fat kid at Willie Wonka's place. Things, they escalated quickly.
I felt bad, not because I let myself down, but because I felt like I was letting the readers down, Erik Owings down, letting down the champ himself. Thousands of people are reading each installment of this, a glorified Live Journal. It's humbling and I owe you more than a couple or ten chocolate chip cookies. So let's not speak of this again except to say this: diet is as key as exercise here.
We are at war, not just with sloth and complacency. This is a battle against high fructose corn syrup, saturated fats, and anything fried. It's the combination of diet and exercise that will make all the difference. That's important to remember.
The workouts continue. Some of them are really fun. The Fight Conditioning video is like Tae Bo, or what Tae Bo might have been if Billy Blanks had ever actually been in a fight. The mantra still rings in my head: "jab, hook, front kick, level change." The strength and conditioning workout makes me feel alive.
Others are less great. There are segments of the ab workout that will take significant work to master. I find myself cursing trainer Erik Owings for not demonstrating the fallback exercise quickly enough. But I am satisfied. Despite my slip I am still down six pounds after three weeks. Not only that, people are starting to ask if I've lost weight. I may not be down 10 pounds yet, but I've noticed a change in my body composition. This thing is actually working. I just have to make sure I am.
Next week: your questions and comments. I know some of you have started your own RUSHFIT journey. If you'd like to share your story, please send me an email at sbnationsnowden@gmail.com.
The people at RUSHFIT provided this program to me free of cost. It is a blessing and a curse. Thank you. RUSHFIT is an advertiser on Bloody Elbow.
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Certainly sounds fun, as far as workouts go.
I’d try it myself it I wasn’t working my own program right now to much success.
BOOM!
ET Son- formerly known as emoney. Effing hax.
by ET Son on Jan 21, 2011 2:04 PM EST via mobile reply actions
Jonathan Snowman before pic
Jonathan Snowman after pic
keep up the good work
by gabriezim on Jan 21, 2011 2:35 PM EST up reply actions 3 recs
The workout changed him from an over weight american Snowman into an upper class english Snowman with a dapper top hat.
by DirtyML on Jan 21, 2011 2:38 PM EST up reply actions 3 recs
Oh he’s definatly on PED’s. It would take two more warm months for a snowman to get that kind of build.
Texas A&M got beat so bad in the Cotton Bowl there was a 21 gun salute at the end of the 4th quarter.
by DayGeaux on Jan 21, 2011 2:40 PM EST up reply actions 3 recs
Keep up the good work =)
However I am definitely on the side of evil in this case, better known as the side of deep fried grilled cheese stuffed with pepperoni.
Guillotine.
God, I listened to that song on a loop yesterday. I hate myself.
by Jonathan Snowden on Jan 21, 2011 2:06 PM EST up reply actions
You should.
BOOM!
ET Son- formerly known as emoney. Effing hax.
by ET Son on Jan 21, 2011 2:09 PM EST up reply actions 3 recs
It's ok
I’ve always been into training hard and eating right as a lifestyle, always staying in shape. One of the rules I followed was a bi-weekly cheat meal. It helps keep you sane while your dieting and training. It doesn’t do too much, as long as you don’t cheat more than that. You’ll be fine.
My cheat vacation
turned into…. well, lets just say bad news.
Why I never joined a frat: http://www.youtube.com/watch?v=K-KNVrZaN8M
"Don’t quote old fucks to me" – Brent Brookhouse
"A samurai would bite your cock off if you tried that shit on the battlefield." - Kid Nate
by Chris Barton on Jan 21, 2011 2:16 PM EST up reply actions
I’ve always considered persistence the key to a healthy workout.
You’re going to make mistakes, and you’re going to cheat. I’m cheating on my workout right now. The important thing is to not get derailed. As long as you keep working, keep dieting, and keep trying, cheating isn’t important.
BOOM!
ET Son- formerly known as emoney. Effing hax.
To be fair she is a talented musician, not my cup of tea musically, but she is a class act and carries herself well, which is hard to say for most female musicians of this day and age.
She writes her songs (or at least contributes to the writing process) and plays an instrument, which is more than you can for most other “musicians” on Top 40 radio.
Follow me on Twitter @ RelentlessPace
by Anthony Pace on Jan 21, 2011 3:34 PM EST up reply actions
It's okay, dude
At least the music is tolerable, and girls dig that shit.
Follow me on Twitter @ RelentlessPace
by Anthony Pace on Jan 21, 2011 3:33 PM EST up reply actions
and I was about to forgive you if you were watching those VIDEOS on loop...
but just music? #sigh
by Anton Tabuena on Jan 21, 2011 10:51 PM EST up reply actions
I only have the video, ripped from youtube. So, forgiven?
by Jonathan Snowden on Jan 22, 2011 12:55 AM EST up reply actions
Yes.
She isn’t bad on the eyes at all… I’m not a huge fan of her music, but it’s not that bad, and I wouldn’t mind watch her on loop as well.
by Anton Tabuena on Jan 22, 2011 2:33 AM EST up reply actions
No thats Ke$sha
Don’t ask me how I know
They made a video game about Yakuzas. It’s called Yakuza. And it’s about Yakuza
Yeah, if there's one thing people should hate on Snowden for, it's quoting Taylor Swift.
Boo Snowden! Boo!
Jokes aside, I feel like I have a horse in this race. Weekend of shame is fine so long as you get back to it. Keep up dude!
Taylor needs to start swallowing something other than her pride if she’s going to keep a dude interested. Jonathan needs to stop swallowing.
UFC Win Finish % (Top 15 & 6 UFC wins): Belfort 100, Penn 92, Florian 91, Velasquez 86, A. Silva 83, JDS 83, Mir 83, T. Silva 83, Franklin 77, Kongo 75, Leben 73, Hughes 72, Sotiropoulos 71, Alves 70, Couture 69, Marquardt 67, Lytle 67, Maia 63, Koscheck 62, Bisping 60, Rivera 57, Rampage 50, Kampmann 50, J. Miller 50, GSP 47, Sanchez 45, Okami 40, Evans 40, Forrest 38, Machida 38, Fitch 31, Sherk 25, Edgar 25, Maynard 13 (Updated 1/1/11)
by MMAInFeRioRiTy on Jan 21, 2011 2:37 PM EST up reply actions
Mr. Snowden, I've defended you with many of the controversial opinions you've posted
but you went too far with the Taylor Swift. I ask for a retraction now.
I heard it can happen
if you move more and eat less. But that sounds made up.
Why I never joined a frat: http://www.youtube.com/watch?v=K-KNVrZaN8M
"Don’t quote old fucks to me" – Brent Brookhouse
"A samurai would bite your cock off if you tried that shit on the battlefield." - Kid Nate
by Chris Barton on Jan 21, 2011 2:10 PM EST up reply actions 1 recs
I call bull shit
"One of the scariest people on this planet. If I was his cellmate in prison and he desired to rape me, I'd probably just hang myself."-Seph Smith
"I would just tattoo handprints on my ankles so I knew exactly where to grab everytime... With him though I'm such a fan that I'd probably just do it willingly"-Luke Thomas On Alistair Overeem
by II SMASH II on Jan 21, 2011 2:13 PM EST via mobile up reply actions
Almost Seanbaby level
or what Tae Bo might have been if Billy Blanks had ever actually been in a fight
Well done, sir.
Why I never joined a frat: http://www.youtube.com/watch?v=K-KNVrZaN8M
"Don’t quote old fucks to me" – Brent Brookhouse
"A samurai would bite your cock off if you tried that shit on the battlefield." - Kid Nate
Against his sexuality doesn't count
Follow me on Twitter @ RelentlessPace
by Anthony Pace on Jan 21, 2011 3:37 PM EST up reply actions
I take offense to that
Billy Blanks as a legit and accomplished martial artist. If MMA was around in his day, he most likely would have been a participant and very likely a champion. Slagging the old timers because they didn’t have MMA back then is in poor taste and just reveals the fact that you never witnessed the transformation of the martial arts take place…..you just saw the aftermath.
Here’s a mini bio I pulled for Billy:
7th Degree Black Belt Billy Blanks had one of the greatest karate fight records in the sport’s long history. Blanks was a 7-time world karate champion, the first Amateur Athletic Union Champ in 1975, the 1984 Massachusetts Golden Gloves Boxing Champion, and the Tri-State Golden Gloves Champion of Champions. He was the captain of the United States Karate Team and won over 30 gold medals in international competition. He was the number 1 or number 2 rated full-contact karate fighter in the United States for almost seven straight years. His epic battles with “Nasty” Anderson are legends among martial arts fans. He posted over 300 career victories. In 1982, Billy Blanks was honored by being inducted into the Karate Hall of Fame
by MontrealMMA on Jan 21, 2011 5:23 PM EST up reply actions 1 recs
Your lack of weight loss could be substantiated by muscle growth and of course as you mentioned, your diet.
Also Blanks was in some karate tournaments which closely resembled the Karate Kid ending.
woops i mean keep up the great work i myself am in the midst of toning up
Ill look into RushFIT
by Papercut Elbow on Jan 21, 2011 2:16 PM EST up reply actions
Damn, already got beaten with the Taylor Swift scrutiny
Either keep up the good work
We demand pictures
And may you never utter her words ever again.
They made a video game about Yakuzas. It’s called Yakuza. And it’s about Yakuza
This is clearly a thinly veiled advertisement for Maurice’s Gourmet Barbeque and your mother-in-laws cookies. How much did they pay you to sellout J-Snow?
by Sqwibbs on Jan 21, 2011 2:48 PM EST reply actions 1 recs
Keep up the good work
I just started P90x two days ago. I’m in pretty decent shape but I wanted something different. So far it’s been a lot of fun.
"What do you know about my vision? My vision will turn your world upside down, tear asunder your illusions and send the sanctuary of your own ignorance crashing down around you. Now ask yourself: Are you really ready to see that vision?"
-Huey Freeman
Weekly pictures are superior to the scale, Snowden!
Whenever I had weight-obsessed clients, I would ask them to keep an extensive picture log rather than detail their weight. It serves two purposes:
a) Focuses one on body composition, rather than weight, which can wildly fluctuate depending upon any one of a number of variables. Without precise caliper and/or hydrostatic measurements to assess subcutaneous adipose storage (body fat, son) it is far too difficult to receive an adequate assessment on the scale.
b) It keeps one honest. There is nothing more humiliating and simultaneously motivating than seeing pictures of your current bodily state.
Try a photo log, and ditch the scale.
Electrical impedance meters work fine.
Calipers are a little more accurate but for most people electrical impedance will be pretty accurate.
I think measurements are the best way to judge composition without any sort of measure of body fat. Pictures are great, its how I personally track myself because for me body fat% is a worthless number.
For my image or weight obsessed clients, I just stay away from the scale and the calipers, focusing on the strength, cardio and flexibility until they feel more confident and comfortable with assessing or evaluating composition.
"I'll rock your body with big nasty hooks!"
In my experience, the commercially-available bioelectrical impedances devices have been less than reliable!
One has to remember that BIAs are measuring the body’s total opposition (that is, impedance) to the flow of electricity to calculate the proportion of fat to fat-free mass. This requires sensitive technology to calculate several types of impedance.
The issue is that commercially available models, as opposed to those used in clinical practice, are considerably more insensitive to differing degrees of impedance and are thus susceptible to more variance from transient water deposition. They often over/underestimate adipose storage, with some assays estimating the most popular models to misread body fat levels (as compared to hydrostatic testing) by up to 20-35%.
Calipers administered by a competent clinician and/or hydrostatic testing are by far the most reliable, but unfortunately, these are difficult to access for most. Hydrostatic tanks are often only held at universities and/or high-priced subscription gyms, while the overwhelming majority of trainers are inept as it pertains to apply caliper tests properly (often using far too few aggregate tests, far too few points of measure, etc.)
In lieu of those, I agree that measurements and photos are the most helpful, though less accurate. That said, measurements often become a proxy for those less knowledgeable about physiology to obsess over, and can become counterproductive. That is why I generally avoid scales and measurements altogether and stick with a detailed and multi-pose photo log.
by Disco-Platypus on Jan 21, 2011 5:31 PM EST up reply actions
You are a verbose man.
I agree, most commercial BIA’s terrible.
The expensive BIA’s I’ve used at work have always come within a few percentage points of the calipers.
My instructor measured my body fat at 3-4% a few times using calipers and the BIA I work with usually measure 5-6%. That said, my bathroom scale measures me at 16-18%, which is way way off. My instructor said that the scale uses an equation that only works for average body types because it doesn’t know muscle from fat very well. Just like you said.
"I'll rock your body with big nasty hooks!"
I always would think of the first stop in South Carolina, like literally 100 yards past the state line, was South Of The Border.
I take it you were coming from Georgia or some place other than I-95. No one seeing 50 highway signs for this thing across North Carolina will think of South Carolina as the Palmetto State.
by Chromium on Jan 21, 2011 3:11 PM EST reply actions 4 recs
Oh is that what that is?
You have any idea how it feels to be in the backseat and wakeup there at 1am and not know where you are nor why you’re not home yet? Am I the only one?
They made a video game about Yakuzas. It’s called Yakuza. And it’s about Yakuza
South of the Border is many things
It is a cluster of awful restaurants, firework shops, tchochke shops, a bowling alley, a pharmacy (“El Drug Store”, I’m not kidding), a campground, a theme motel, and between 2 AM and 4 AM in July you can legally auction off your children there per South Carolina state law. If you wake up there at 1 AM in the backseat on a family vacation wondering where you are, it may be a bad sign.
They've gotten more politically correct in recent years...
When I was a kid, they had all sorts of broken English phrasing.
Have you ever noticed that anybody driving slower than you is an idiot, and anyone going faster than you is a maniac?
George Carlin
Didn't get it until I read it aloud
Terrible.
In this manila envelope? The results of my insanity.
Follow me on Twitter @DeoWade
I was just there. I was also in South Carolina when it snowed an inch and watched an entire state freak out at the same time…. with deep accents.
Haha!
I’m in Chapel Hill (NC) and theres some serious freak out here too.
Its too rare for there to be “real snow” for the city to manage the overhead of having salt trucks and plows or whatever (I’m a SoCal native) so they just let it snow and everbody takes the week off. Coworkers from Michigan bitch about it all the time.
by hardlyworking on Jan 21, 2011 6:32 PM EST up reply actions
I love Rushfit BABY!
Ok, I’m not one of those guys that “trains”…I don’t train kickboxing, BJJ, or boxing. I am your typical 30-something MMA fan. HS and college athlete and then slowly putting on weight. Even though I have gained muscle/lost weight in other workout programs, I never really felt like I was as agile, flexible, or strong as I used to be.
This program is VERY good if you want functional strength. It uses little weights and it’s VERY tough. It’s also very well rounded…personally, I love that they have a DVD on Balance/Agility and Flexibility. I think overall this is a way better fitness routine than just hitting the treadmill and lifting some weights. You might look better in a mirror, but it’s not like you’re really in that great of shape.
The interseting this is that GSP REALLY seems to struggle with things in this DVD that you wouldn’t think he’d have a problem. I’d think he was just playing it up, but he almost seems genuinely embarrassed that he’s not better at certain things. But, like he said in the DVDs, he’s more of an explosive athlete so just holding a squat position is pretty tough for him.
It is kinda funny cause there’s not much time for chatter. Erik keeps the program going pretty quickly and has to cut GSP off cause they are on a time crunch. You can see just in the video why GSP is the champ that he is…he turns it up as things are coming to a close.
I agree though…the Abs/Core workout is insane.
Imma let yall finish...
But Richard Simmons had one of the best workouts of all time!! of all time (kanye voice)
by MMA_Revolution on Jan 21, 2011 3:48 PM EST reply actions 2 recs
How does this compare to P90X?
I heard that P90X is absolutely killer (in both good and bad ways). I haven’t been training for about six months (surgery, then too poor, then sick…ugh…!) and I’m definitely not in great shape right now. I’ve heard good things about the effectiveness of P90X and I’m certainly interested in checking this out as well – I’d like to get in shape but not totally murder myself doing it if possible.
The people at RUSHFIT provided this program to me free of cost. It is a blessing and a curse. Thank you.
Heh heh, that got a nice chuckle.
p90x is nasty
but honestly…its hard as shit. And its essentially the same motto as crossfit- work out hard, and diet, and you’ll lose weight.
Who knew?
by Body Triangle on Jan 21, 2011 4:41 PM EST up reply actions
How does this compare to P90X?
I heard that P90X is absolutely killer (in both good and bad ways). I haven’t been training for about six months (surgery, then too poor, then sick…ugh…!) and I’m definitely not in great shape right now. I’ve heard good things about the effectiveness of P90X and I’m certainly interested in checking this out as well – I’d like to get in shape but not totally murder myself doing it if possible.
The people at RUSHFIT provided this program to me free of cost. It is a blessing and a curse. Thank you.
Heh heh, that got a nice chuckle.
this is true, however you’ll also probable sprain or tear something at some point. in years of football, wrestling, lacrosse, and tennis, i had never had anything more than a broken finger or nose, but i tore an LCL 3 months after starting jiu-jitsu. such a bitch to rehab. negated any gains i had made. not for everybody
live pleasant
by eastcoastatlas on Jan 21, 2011 6:31 PM EST up reply actions
no leglocks for begginers
How did you tear an LCL only?
The only time I’ve gotten hurt at all, I was showing a kid a Judo throw and he drop me on my head. Which was my own fault for letting him throw me.
You gotta roll with people who know their limits and yours. When I roll with older guys(about 35+), they usually ask to start sitting down. Just because they don’t need the possible injury hitting the ground. I know to take it easy on them. At the same time, there are guys who are 260lbs+ who show me mercy when we roll. Its a respect thing really.
"I'll rock your body with big nasty hooks!"
I have two kids and three jobs. I’m lucky I have time to do this. Forget about leaving the house and other fantasy land stuff.
by Jonathan Snowden on Jan 21, 2011 8:17 PM EST up reply actions
How long do you have to hold that pose they're doing in the picture?
The side-plank thing with the weights. That’s hard to hold for a long time even without weights, especially if you’ve done some push-ups already. Looks tough.
i ordered it. i can’t wait for it to come. i’m gonna be such a beast. used to be stupid-ripped as a HS wrestler and tennis player, didn’t work out for shit in college and the year after (lots of weed). miraculous that i never really got fat, just had the 8pack turn into a 4 pack and stuff like that. finally quit the herb and started jiu-jitsu a year ago, but then hurt my knee and dont think JJ is worth the injuries. need some motivation and guidance, this program is gonna make me stupid ripped again and i suspect my weightloss will be much faster than snowden just cuz thats how my body rolls.
snowden, i’ll email you when it arrives and share updates and whatnot
live pleasant
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