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

      This offer is for those who are willing to request assistance and publicly promise they will follow all the directions perfectly.   

This is our debut request of this new offer.   2009 Rebate Request

Feel free to email us about the details of this new option.

Take care, 

-Dr. Neal

For the record:

There are no lighting alterations, makeup tricks, or photographic alterations of any type whatsoever going on this practice.  This video gallery is an untouched representation of patient’s experiences using our original program.

**Any question of the authenticity of these acne testimonials should prompt closer viewing on a high resolution screen.  Once viewed many times in high resolution, it will become obvious that this is the real thing.

be well, 

-Dr. Neal

Thanks.

Have a great holiday!

-Dr. Neal

     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

      It usually takes 10 days for international shipping.  Very rarely, local customs will get in the way of a shipment both delaying the order and rarely adding local costs for customs holding.  This occurance has been very rare and random.  98% of international packages make to through without be held.  

Here’s some body acne videos: 

#1  ”Devin”

#2   “John”

#3  ”Melissa”

The moderate kit is good for most body acne unless you are very oily despite other products.  If so, the moderate/severe kit is more suited for you.

If starting for body acne problems, make sure to email Dr. Neal and learn how to make the refined products last longer on large areas of the body. 

    Sometimes family or friends may look at your face and say,  “Why are you so upset?  It doesn’t look that bad??”   Although they won’t really understand, maybe this post will give them an insight into the real emotional problem of acne.  Let them know that this is not simply a superficial concern.  The real agonizing issue of acne is the chronically relapsing lack of control.    

     Those patients who get new bumps every week despite putting creams all over their faces, taking pills, and eating obsessively restricted diets develop a serious new problem.   The new emotional problem is expressed as deep frustration from Chronic Failure.   The combination of fighting very hard and repetitively losing causes a tangible stress disorder.   Add the fact that many tenacious people are unwilling to ever give in,  and the heartache of failure goes on for decades.   Any temporary progress only teases and taunts them, amplifying the cycle of emotional pain.  

   As an example,  I’d like to show you a very, very mild case on a girl who is very intelligent, soulful, non-superficial, warm, and relaxed.   At first glance,  anyone with or without serious acne will dismiss her as a someone who is whining about her imperfect skin.  However, if you listen closely to her real emotion and tone,  you will feel that the chonic persistent failure is one of the main things that distracts her.  This emotional struggle occurs despite the severity of the case.  It’s the stubborness of acne that gets people stuck in a negative emotional spiral.

Even though her case never looked that bad,  listen to the emotional transformation.  It represents the thrill of “Victory” and a core issue of chronic stubborn acne.            

“Janet”

  If you get frustrated trying to explain why you are upset to your family or friends,  try showing them this post and let me know if they gain any insight into the real issues of acne. 

Take care, 

-Dr. Neal

©2008  ”The Agony of Defeat”   by Dr. Neal Schwartz

#1     There is more involved in making these products.  You don’t get great strength with minimal irritation from just mixing a couple of active ingredients together.  Using real clinical testing, we have formulated a complex line of products that have multiple bacteria fighting, oil absorbing, and gentle exfoliating elements.  These products have been proven through real clinical use to be tolerated by the most sensitive types of skin.  Patients tell me everyday that these products “feel and work” better than anything they have tried prior.

#2     The second reason is because acne is so unbelievably difficult.  With all the trial and error nonsense that goes on in this field, there needs to be a true, definitive practice available for those who are not succeeding elsewhere.  I make myself available online to all who decide to trust my expertise.  I would rather bring victory to thousands than blindly sell to millions.  This program comes with my personal availability and support.  There is no need for anxiety or concern  when you have an proven expert only a click away.