This post is a continuation of the topic entitled:    “Intro to Crossfit”

Many people have been emailing me asking for the next workout…    I’ll detail a week’s worth here and there will be more to come as I experience and uncover the massive rewards of this new trend of workouts.

After your shoulders get worked from “Fran”,  this workout of the day is a good one to follow.

Day 2

Annie:

50-40-30-20 and10 rep rounds for time of:
Double-unders
Sit-ups

Here’s the translation:

      After warming up your heart, muscles, and joints, grab a jump rope and start jumping a little for a further warm up.  When you feel ready for mentally and physically for battle,  you do 50 consecutive double-unders back to back.  If you catch a foot, just immediately start from the number you left off at.  If you can’t do back to back double unders yet,  it’s ok to just single jump once or twice between double-unders, or just attempt the double unders and count them.   After reaching 50, you immediately start your sit-ups as shown in this “Annie” Video. These sit-ups are very different from the body building type ab workouts.  The goal is to get up and quickly repeat. You can drive arms forward for some momentum but be careful not to jerk around recklessly.  A good mental image here is to imagine yourself getting out of bed. The better you can do these functional sit-ups now, the easier it will be to get up out of bed tomorrow. 

After the sit-ups, it’s back to the double unders immediately for a count of 40.  Any breaks are just to catch your wind like you were on a soccer field backing off the ball for a moment. There are no big trips to the water fountain or to socialize.  It helps to bring a water bottle with you for this type of continuous workout.

The rounds of the rope and sit-ups go back and forth as detailed above.  No break except to catch wind. Remember, this is a timed event that can be recorded and compared to as you get more and more fit.

Safety considerations:  The sit-ups need to be fast but not jerking of the low back. Don’t pull on your neck with your hands.  Be mindful of your heart during double-unders in the beginning.

Day 2b

Although I’m enjoying the coaching of doing the exact crossfit workouts as specified, I did a homemade modification of annie today because I didn’t have a rope and didn’t want to do pull ups again. I have to share it with you because it brought amazing rewards.  It’s for anyone who either doesn’t have a rope, or is looking for a more strenuous version of “Annie”

“Annie-modified by Dr. Neal”

25 Burpees

50 sit-ups

20 Burpees

40 sit-ups

15 Burpees

30 sit-ups

10 Burpees

20 sit-ups

5  Burpees

10 sit-ups

Day 3

Now that your shoulders have had a day of rest, this next crossfit workout is pretty intense and very rewarding…

no fun name.  just a good “workout of the day”:

For time:
100 squats
2 muscle-ups
80 squats
4 muscle-ups
60 squats
6 muscle-ups
40 squats
8 muscle-ups
20 squats
10 muscle-ups

 For the squats, you can have your knees faced mostly forward. and you hands wherever you want.  (I like mine up on an imaginary straight bar on my shoulders)  Use a mirror in front of you and try to squat until you see a little bit of your lower but in the mirror.  (knees make it to the right angle.)

Here a “muscle-up” video for you. Or check out these: Muscle up 2    Muscle up 3

The muscle up is obviously not a beginner move but attempting them requires so much energy that you can count the attempts as muscle-ups for now.   I’ve been using my feet on the pull-up apparatus to “Climb” up my muscle ups.  Or you can use the pull up machine that removes some of your weight.

**Again, there are no real breaks or sets.  It’s all one set with quick rests only to catch your wind. bring a bottle of water to keep next to you if needed.

Day 4

“Filthy Fifties”     (for time)

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

The video link shows the moves.  Notice the small breaks for catching wind in the videos.  

For those of you who don’t have all this equipment in your gym or at home,  here’s another option for day 4

      In the passion for helping those who needlessly suffer,  I have found that ultra-fitness has been my biggest weapon to help my patient’s mild depression, anxiety, post-traumatic stress, mania, obsessive compulsiveness, fatique, and general low levels of enthusiasm for life.    

     When I was a Soccer and Lacrosse player in high school,  I remember my overall emotional and physical balance would keep me healthy under all types of stress.   As college, medical school, and the life of a doctor overshadowed my physcial fitness energies, I found myself constantly in need of something that I couldn’t put my finger on.  It was a mild anxiety and mild depression that crept up on me without my knowledge.  I used to think it was just “part of getting older”  or “part of life”  but I now realize what I was doing wrong throughout my 20’s…

      I realized that my stress level was greater than my fitness level and the resulting negative slope was what I now call the “downward slope of unwellness”   Although I was still working out almost every day with weights and some cardio, it wasn’t enough to balance the heavy tolls of work and living in New York.  

     It wasn’t until about age 30 that I realized I was in a “fitness deficit”,  even though I worked out 5 times a week!  It was the intensity of the soccer field that was gone leaving me in a “relative mild depression”    In a flurry to get back what I now realized I had lost, I started searching for better ways to safely gain cardiovascular fitness and found indoor rock climbing and “the summit” (older post).  They gave me a good fix of what I was looking for but never held enough ground to get me through the whole week.  Still looking for more, I consulted my older brother who is a world certified Moutaineer and Alpine touring ski guide.   He had recently gotten into a new workout called “crossfit” and urged me to join in.  He said,  “this is the only workout I’ve ever done in gym that has even come close to the ice climbing and alpine touring trips I do all winter.”  A “bad” patient myself, I was very reluctant to change anything even though the rewards from my workouts had been only partially fullfilling.   I hedged for a few more months and then finally started checking it out.  

       I limped in trying some of the isolated exercises like “burpees” and “Box Jumps” without actually doing the real “workout of the day.”  I immediately felt the rewards and my hunger for crossfit began to grow.  It wasn’t until I did a “workout of the day” called “fran” that I became completely hooked.  The rewards were so massive that I felt at 33 years of age that I was back in high school.  It furthered solidified all the subtle wellness mistakes I was making in my twenties.

       As a passionate practitioner of medicine and wellness,  I can’t help telling every patient about the crossfit revolution regardless of the reason they have come to see me.  Mild depression and anxiety work into every facet of life and if not addressed, creep up on patients unconsciously.  

      Although I’m a huge fan, I have found that the crossfit site, without real one-on-one coaching, isn’t very easy to follow for a beginner.  As a 3 week beginner myself, I’m going to outline how I got massive rewards from this innovation so far.  If there are any crossfit experts out there reading this,  feel free to comment on my instructions as this represents my personal amazing experience with this “new” type of workout.  

        As a beginner, I’ve been selecting out the workouts of the day that have less powerlifting moves in them.  I did a more advanced move the other day as a tester and indeed pulled my back out likely do to improper form.  I will be outlining and detailing some of the safer routines for any beginners like myself.  If you are a beginner to exercise in general,  it’s safer to wait on this intense workout until you have done some standard cycling or treadmilling for a few weeks.  (if cleared by your doctor of course.) 

     For those that have done some of the isolated exercised and are ready for a “workout of the day”, I think “fran” is great place to start because you can adjust the weight to your specifications.   (I used 65 pounds on day 1 and now use 75 on week 3.  Will be increasing as my form improves.)

Here it is:

“Fran“

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups  

Post time to comments.

   As I mentioned earlier,  these workouts of the day aren’t very clear to a total beginner, so i will elaborate here.  

         21 “Thrusters” using any weight as shown in the video link.  You should have a weight that is difficult to get many repititions from but not too difficult to do a small handful.  After doing a bunch,  you take “mini breaks” just to catch your breath as if you were in a soccer game hanging off the ball for a moment.  You don’t take a long walk to the water fountain or have any conversation like you used to do with classic weight lifting.  The whole routine is one long set with breaks only to catch your breath momentarily.  You get back into the fight as soon as possible.  (see video for these little breaks)

      Immediately after thrusters, you catch wind only if needed and start your pull ups.  you can use the assisted pull up machine or swing your legs.  This pull up is different than the isolated pull ups of bodybuiling back workouts.  It’s more of a full body functional move.  Use the small breaks to get though it. 

After the pull ups,  you catch some wind only if needed (no real breaks here),  and start your 15 thrusters.  Change weight only if you can’t even do a couple of them.  

then the pulls ups–15,   9 more thrusters,  9 more pulls ups.  no real breaks, just short breaks to catch wind.  

The whole routine is intensified by the fact that you are timing yourself.   you’ll see “for time” on the workout of the day.   Knowing that thousands of people around the world are doing and timing the exact same workout you are doing is very motivating and brings massive rewards.

******As with any exercise routine,  the conversion from regular cardio and weight lifting to crossfit style working out comes with several real risks.   You must be mindful of your limits especially in the first few weeks.  Specific concerns for this routine would be your heart, your back, your shoulders, your knees, and neck.  Be careful and ease into this new amazing culture.  You still have plenty of time to recapture your youth…

    Having access to hundreds of mildly depressed patients and online clients everyday,  I will make a crossfit section here and update all the beginner details in an effort to clear the heads of all my patients. This new clarity will open up infinite possibilites of tackling any health challenges including the ruthless ones of the skin. 

hope you feel the energy here, 

be well, 

-Dr. Neal

©2008 “Introduction to “crossfit”" by Dr. Neal Schwartz

     For those of you who make music every day of your life, there is no need to read this.  We’ll focus on some more detailed physical activity techniques later on for you…

    For those who don’t sing with your own piano or guitar,  you have no idea of the stress relieving and soulful experiences you are missing in this one and only lifetime.  I lived for 29 years without a real base of making  music or singing in my life.  When I finally found the guitar and my voice 4 years ago, it was probably the biggest shift of my life.  It’s a physical vibration that can help soothe any personality.  

   As a doctor, a teacher, and a healer, I’d like to share my experience with my dramatic transition from non-musician to musician in a way that hopefully will change many peoples lives in infinite ways.  I’m going to share the exact  details of how I used the internet to teach myself guitar and exactly how I was able to play and sing my first two real songs in the first week of playing….

So without further delay,  I introduce to you:  

“Dr. Neal’s One Week Transformation Into a Full Blown Musician”

1)    Buy a reasonably priced guitar.

      Used guitars are everywhere and if you are shopping around for guitars, try to find someone to help you who knows what they are supposed to feel and sound like.   If you’re on your own,  consider getting help from the guys at the music store.  For a new one, you are looking for a simple guitar between 150-300 dollars.  Any less and you will throw it out.  Any more and you’re posing a little bit…

Accessories needed:   capo $20, picks $5, tuner $30  (buy the black Korg chromatic tuner.  The cheaper silver one is a waste of money.)

2)  Pick a Song

     This is the fun part.  choose a very popular classic rock, pop, or rock song that has been covered by many other guitarist before you.   The 70’s, 80’s, and 90’s have unlimited amount of choices that have very simple guitar interpretations.   

To find you version of the song to play on the guitar (or piano),  go to http://www.ultimate-guitar.com/

Enter a song or band name in the top search with the appropriate category checked.  Choose a song that has many versions already written by other musicians.  Select the version that is in Chords and has a high rating with many votes. 

Here’s an example of one of the first songs I ever learned:   http://www.ultimate-guitar.com/tabs/u/u2/one_acoustic_crd.htm

Notice how this chords are placed on the lyrics usually close to where the chord should change.  You’ll have to use your familiarity with the song to help fill in the gaps.

3)  Chord Interpretation for Guitar (or piano)

The new ultimate-guitar site has actually been making all the chords expandable to show the finger postions.  

For a Closer look at where your fingers should go,  go to http://www.chordfind.com/

Notice the finger positions and whether to play an open string or not to play an open string.  (the piano chords can be found at the link at the bottom of the page)

Major chords are all chords with no other elaboration or description.  m  is a minor chord, etc…

–Those who catch the music fever will not put the guitar down until their fingers are sore and developing the needed caluses on the finger tips.   Those who don’t catch the fever and play only once or twice a week will have a much lower chance of making it over the hump.  If you sprint in life toward a destination, unbelievable things can happen.  Only a sprint will get you playing your first song by week one….  The rewards are massive if you make it.    I hope you do….

some side tips:

-fingernails ultra short on your string hand (left) so you can go completely vertical onto the real tip of your finger.

-Observe your own neck hunching and fix it when you can.  Try to keep the guitar upright after you’ve found your place.  It will allow you reach around the neck easier.

-Right hand (strum hand) can start with a pick or just your thumb. The right hand plays the familiar rhythm of the song you chose. (I’ll try to add a video of this later)

-don’t forget to check the top of the song to see if you need a capo and where to place it.

For those who make it over the hump, let us know how it feels…..

Be well, 

Dr. Neal

©2008   “Stress Relief #2 (Anyone Can Play Guitar)  by Dr. Neal Schwartz

   Acne can really put a damper on all the great things the world has to offer.  It sometimes feels like a punishment for enjoying oneself.  My biggest regret is staying away from the beach for fear of breaking out worse from the sun, sweat, lotions, etc.    The ocean and the beach have amazing, soulful healing properties that I was missing out on for years.  Don’t make the same mistake.

     My goal is for anyone to be able to spend a great day on the beach, eat well, and then relax with good company without paying real consequences for living their life.  

     My suggestion is to get this problem quickly handled, if not by me, then by someone else who also knows how to get it done properly.  Living in fear and avoiding huge influences like the beach will always become a regret.

Here’s a shot I took from my phone today….

Take care, 

-Dr. Neal

      Stress is a major aggravating factor of acne.  And acne is also a major source of stress.  Anyone caught in the middle of this circle can quickly get lost.  They see and feel their acne and experience extreme emotional stress which then aggravates their inflammatory condition.  The breakout worsens and the stress increases further.  

      When I talk about stress, my patients often tell me, “I wouldn’t have any real stress if my skin were normal.”   The problem is that skin doesn’t heal overnight and the stress needs to be broken immediately.  I teach all my patients that you have to take a detour around fixing this “acne-induced” stress.  Rather than waiting for your skin to heal before you feel less stressed out, immediately break the stress with fitness techniques that are unrelated to the skin.  Examples are yoga, cardio, biking outside, hiking, sports, martial arts, dancing, swimming, etc.  Anything that will clear your mind of thought.  Many people tell me, “I’m already doing that stuff.”  My response is always,  ”Fitness is an art.  You can’t master it or just get it done.  It’s an ever-evolving skill that needs to be taken to the next level if you are not gaining massive stress relieving rewards from it.”

It’s the deep self thought and self consciousness that you need to take a vacation from.  This clearing can not be done through the mind.  It can only be achieved through the body.  If you can learn to leave your mind behind and get in touch with the energy of the body, you will find yourself at a better biochemical stress level.  This lowered stress level is tangible, and will allow to the body to heal itself better.

©2008 Stress and Acne (which came first?)  by Dr. Neal Schwartz

      This first stress reducing technique is for those people in good cardiovascular health who have difficulty clearing their head.  Requirements:  A treadmill (preferably a newer version) and some imagination.  I do this after lifting weights at the gym.

**Warning**   this exercise is not for everyone!!  I will share with you how I clear my head as a former athlete and a fit adult.  Please be conscious of your cardiovascular health, your hips, your knees, your ankles, and your feet.  (Please see your doctor first before starting any strenuous activity)  Please adjust the routine here to get a taste of it before you embark on the real thing.   **Tip:  tread softly like you are running on water to save your joints from excessive impact.

That being said,  allow me to introduce “The Summit”

The summit was inspired by the boredom of running on a treadmill.  While I’ve always known that intense cardiovascular exercise is the key to decreasing stress, I’ve never found it enjoyable to run on a treadmill.  

Here’s how to make it kinda fun:   (set treadmill on manual)

Warm up:  set the incline on 2 and ramp up the speed over the next 5 minutes to a speed that is a demanding, yet comfortable jog. (6.2 for me)   (As a variation for those who desire, you can extend this aerobic warm up for as long as you’d like before starting the climb) 

At 5 minutes:    raise the incline to 4.0 and keep pace

At 7 minutes:   raise the incline to 6.0 and try to keep pace.  (If you find yourself cheating by holding onto the rails repeatedly, it’s time to “decrease the speed to whatever you need”

At 9 minutes:     raise incline again to 8.0  and keep the pace but always ”decrease the speed to whatever you need”

At 11 minutes:      raise incline to 10.0 and try to keep the pace.  ”decrease the speed to whatever you need”

At 12 minutes:        raise incline to 12.0 and keep ”decreasing the speed to whatever you need”  to keep steady without cheating

At 13 minutes:      raise incline to 14.0 and keep ”decreasing the speed to whatever you need”  to keep steady without cheating.

At 14 minutes:       raise incline to 15.0 and keep ”decreasing the speed to whatever you need”  to keep steady without cheating.  (I’m usually between 3-5 speed at this point)

minute 14-15:       Summit that bad boy and make it to the top of the mountain without using the rails.  (Keep reducing speed if you find yourself using the rails………walking/~jogging in place to the peak is ok if you can’t make it faster…..)   Extend past 15 minutes as desired….(I’m usually good at 15 minutes)

cool down:   bring incline down and cool off for a few minutes.  Don’t just jump off the machine.

If possible afterwards:  hit the steamroom/sauna/showers  and then find a local $1/minute massage practice for a 10-60 minute post-summit tune up.

Have a rewarding conscious meal and bask in the glory for the next several hours.  

If you’re workout was performed at the correct intensity level, you should feel like a completely different person for many hours….  (and it’s cummulative over weeks and months.  I do it every other day)

This exercise works for me because it keeps my deficits of attention busy hitting buttons the whole time. (it may annoy those around you with all the beeping…….  but, whatever…)

don’t be reckless with it,

Enjoy, 

-Dr. Neal

Here’s a popular definition to start off with:

{Hans Selye was one of the founding fathers of stress research. His view in 1956 was that “stress is not necessarily something bad – it all depends on how you take it. The stress of exhilarating, creative successful work is beneficial, while that of failure, humiliation or infection is detrimental.” Selye believed that the biochemical effects of stress would be experienced irrespective of whether the situation was positive or negative.

Since then, a great deal of further research has been conducted, and ideas have moved on. Stress is now viewed as a “bad thing”, with a range of harmful biochemical and long-term effects. These effects have rarely been observed in positive situations.

The most commonly accepted definition of stress (mainly attributed to Richard S Lazarus) is that stress is a condition or feeling experienced when a person perceives that “demands exceed the personal and social resources the individual is able to mobilize.” In short, it’s what we feel when we think we’ve lost control of events.}

      In regards to medical conditions, it is my experience that the uncontrolled, chronic, biochemical reaction we call “stress” is the biggest aggravating factor of all chronic conditions.  Like other chronic conditions, Stress plays a major role in the propagation of chronic acne.  In this Blog category, we will be discussing the specific nature of stress in a chronic acne sufferer and many powerful ways to reduce it.