Just because I can does not mean that I should!

The Crossfit Open 16.1 is happening.  Their are over 8,000 Crossfit gyms in the world and probably over 200,000 people will do the 16.1 workout.  I can do this workout but that does not mean that I should.  The 16.1 for a man includes walking lunges with a 95 pound bar overhead 8 burpees, 8 chest to bar pullups, and the walking lunges with the 95 pound bar again.  You do as many rounds as possible in 20 minutes.  Yes I know I can do this and I could probably get 6 rounds.  But will it make my life better?  No.  Will it get me closer to my goals?  No.

These are not the reasons though that I should not do this workout.  The reason I should not do this workout is that lunges hurt and not in a good way.  Lunges really hurt my left knee.  I can lunge but I should not lunge.  This is why I will not be doing the 16.1.

My workout today will make me better, will make me stronger, will not leave me so sore that I cannot function properly the next few days, and most importantly get me ready for Australian Rules Football season.  You see the workouts that hammerheads do not only make you ready for anything but they really do make you resilient against injury and sickness.

Case in point I get sick about once a year.  In my 8 years of playing arguably the most dangerous sport in the world I have only had two real injuries a bruised rib and a minor torn mcl and these were both before I started Jackhammer Strength Training and developed all of my training systems.

My workout today will consist of:

Zercher squats
Bench Press Lock Outs
Weighted Dips
Light Barbell Military Presses probably 3 sets of 8

for cardio 20-10 rounds on the:

airdyne bike
hitting the heavy bag
a jump variation
fast short range motion pushups

If you are going to do the 16.1 and the rest of the Crossfit Open good luck. This is almost certainly going to be the easiest of the Open. If you would like something with more variety and more emphasis on the power lifts as opposed to the Olympic lifts come on in for a free week of small group training at Jackhammer Strength Training located at 3002 McKinley Ave. Columbus, Oh 43204 very close to Upper Arlington, Grandview, and Hilliard.

Jackhammer Strength Training`s top 10 cardio exercises

When most people think of cardio they think of long slow distance cardio.  Yes that can be good but their are much better ways to do your cardio.  At Jackhammer Strength Training a fitness studio at 3002 McKinley Ave.  in Columbus Ohio we do what I call power cardio. I am going to list my top 10 favorite cardio exercises that we employ to get our personal training and small group training clients incredible results.

1. Battling Rope we do many variations but the double wave with a jump is my personal favorite

2. Medicine Ball slam this will really get your heart rate up when you slam the ball as hard as you can

3. Airdyne bike as you go faster you have to work harder and harder try going all out for 20 seconds rest for 20 seconds and see how many rounds you can go

4. Burpees our standard burpee is down to pushup position, back to your feet, and jump as high as you can

5. Jump rope we do not jump rope that often and should more it is a great exercise

6. Kettlebell swings once someone can hinge properly and learns how to swing without their back hurting this can really be a game changer

7. Band resisted froggy jumps help you get stronger, more powerful, and get your heart rate up all at the same time

8. Medicine ball granny throws throw the ball up as high as you can, let it land, and repeat, the only problem is when people get too strong for our little 20 pound medicine balls and we need to go outside and it is too cold or raining

9. Complexes I use about 30 complexes of 6 to 8 exercises in quick succession

10. Ring of Fire with resistance bands band press outs, band resisted sideways running, band lunges multiple variations, band froggy jumps, band extensions, backwards running

Notice their is no jogging on this list no being bored out of your mind on the elliptical.  If you want to be skinny and weak by all means go run long distances slowly.  If you want to be fit and ready for anything start lifting and doing metabolic work like the above exercises.  If you need some help come on in we have a bring a friend in promotion right now where you both get a free month of small group training.  If I gave you $150 you would want it right?  That is what this is worth.  Hope to see you tonight at 430 pm or 530 pm or Saturday morning at 930 am.

Call me if you have any questions

Nathan Jordan
614 499-4633

The Most Important Workout of Your Life!

The most important workout of your life is the one that you do not want to do, the one you are supposed to do today.  It is not the last workout you did or the hardest workout that you ever made it through.  It is the workout you are dreading.  The one you are making excuses for.  I have heard them all and I have said quite a few of them myself.  Things like I didn`t get enough sleep, I don`t have time, my back hurts, I don`t have a ride, the game is on, I have to work.  We all get 168 hours in a week.  Are you spending 20-30 hours a week online, watching tv, or netflix?  How would your life improve if you spent just 5 of those hours training regularly?

If you are like most people you are making excuses to not go to the gym.  As the day progresses it is easier and easier to make the excuses and not get your workouts in.  Your intentions do not matter what you actually do is what matters.  What is the easiest way to quit making excuses?  I have three answers to that question

1. train first thing in the morning no time to make excuses
2. find an accountability partner to hold you accountable
3. train today

When you do the workout that you do not want to do you are making it easier for all future workouts.  If you are truly dreading your workout you may need to change it up and that is extremely easy to do in this day and age with things like Groupon, Classpass, and google.

In Columbus, Ohio you have 87 different fitness offerings featured on Groupon

https://www.groupon.com/local/columbus-oh/fitness-classes

Jackhammer Strength Training is having a bring a friend month right now if anyone brings in a friend they both get a free month of small group training.  We have sessions at 6 am, 8 am, 430 pm, and 530 pm as wells as Saturdays at 930 am. 

Come check us out at:

3002 McKinley Ave. Columbus, Ohio 43204 in the Quarry Plaza right next to the Quarry apartments and Runaway Bay.

Train Today, Bring a Friend, Be Accountable

Jackhammer Strength Training`s Top Gyms in Columbus, Ohio

Happy New Year Let the fitness New Years resolutions begin. If you want to be successful give the little guys a chance, avoid the big box gyms, do functional training, and do not drive to wait to be on cardio machines. Every one of you is more a machine than any bike, any rowing machine, any elliptical, any treadmill, any smith machine, or any other machine out there.

 If you do not know what to do their are apps, their are over 400 gyms just in Columbus. Over 27 crossfit gyms in Columbus, If I did not own a gymJackhammer Strength Training this is the list of gyms I might go to in no particular order: The Spot Athletics, 11 Athletics, YMCA especially Hilliard, Groveport Rec Center, Body By Greg, Power Shack, Premiere at Sawmill, RPAC and other OSU facilities. I am sure their are many other quality gyms but I have not been to them or know what they are doing at them. 

Where ever you go do not expect to get into shape over night. It took me 9 years of lifting to get to the elusive 300 pound bench, it took me 30 years to go from 14 to 21 pullups, it took me 20 years to hit a 514 pound hex bar deadlift. Yes I have lost 30 pounds in 6 weeks, I have also put on 50 pounds in one year. Both of those occurred when I was 23. If you would like my help with any fitness goal message me and figure out a time to come in. We do small group training think of personal training plus conditioning. We have a 6 week partner transformation challenge starting Monday and I would love to help some more people. ‪#‎gettingbetter‬ ‪#‎jackhammerstrengthtraining‬

Imagine training with someone who has trained thousands of people, taken the best things from proven systems and created their own.  That is what you get at Jackhammer Strength Training.  We do cardio strength, rounds of ten like german volume training or crossfits 12 rounds of christmas, tabata style, long rounds, hurricanes, wheels, back to uni, balance, speed, power, exercise jenga, ceck of cards, hybrid 6 weeks to super hero, reverse ladders, 5-3-1. bands, kettlebells, barbells, complexes, dumbells, body weight, body weight plus band supersets.  These are the reasons I have gotten stronger, improved my endurance, and not gotten hurt in the last three years all while playing one of if not the most dangerous sport in the world Australian Rules Football.

Online Personal Training and Nutrition

You want to get in shape but you live in the middle of nowhere or cannot afford a personal trainer or gym membership.  Do not worry I am here to help you.  My name is Nathan Jordan owner of Jackhammer Strength Training, Contributing author to "The Big Play Book", Australian Rules Football Player, former College Soccer player, and Amateur Strongman.   I have been a personal trainer for over nine years and in that time have done over 5,000 sessions here in Columbus, Ohio.   My training systems work wonders.  I have had clients lose 20 pounds in 6 weeks, 80 pounds in 6 months, gain 24 pounds in 2 months, and get 500 percent stronger on a lift dumbbell bench press in just 6 weeks.  

What should this mean to you?

This means that I can create a plan for you to finally reach your potential.  How are we going to do this?  It is quite simple you will tell me what you want, what your goals are, and a realistic time frame to accomplish said goals.  Once I know what you want I will make a plan of attack which will include:

1. A customized personal training plan based on equipment you have available.  If no equipment I will make you an all body weight plan!  This plan will have a strength component as well as a conditioning component.

2. A simple nutrition plan based on your weight loss or weight gain goals.  (if you do not reach your goals I will know you are not following the plan)

3. Facebook accountability group to help hold you accountable where you will post pictures of your workouts, personal records, recipes, and anything else that might help inspire someone.

4. 1 30 minute Monthly Phone call or skype call with me.

Getting a similar nutrition plan through a registered dietitian would easily cost over a thousand dollars.  These nutrition plans are very serious things like Cancer prevention, extreme fat loss, and gluten free.  But I am not going to charge you anywhere close to that.  These days tons of personal trainers are charging $50-80 per session.

You are going to get all of this for only $1.  If you decide you like it after the first month you will be billed just $49 per month and can cancel at any time.

Call me right now at (614) 499-4633

Personal training plan, Nutrition, Accountability Group, and Personal Phone Call!

That`s right just $1.

Pain, have you had enough

If you are reading this then you have probably suffered from back pain.  You might be suffering from back pain right now.  Maybe you even know your triggers for back pain yet you continue to choose to nothing about it.  My first bout of back pain came when I worked at a sawmill stacking wood.  It was only about a 30 pound board but I twisted wrong taking it off the chain and it felt like two birds eggs breaking.  This was when I was 23 years old.

For the next nine years I would get severe back pain.  I am fairly confident that what I had going on was a disc that was slipping.  When this happens it takes me about 10 minutes to stand up anywhere close to straight and I feel like an 85 year old man.  Chiropractors did not help, massages did not help, accupuncture did not help.  You would think that if the chiropractor gave you some workouts to do that they would help your condition.  But no my chiropractor actually gave me four exercises to do one of which I realized would do more damage than any other exercise that I could do.

You see I have been lifting for 21 years and I know what is good and what is not good for my body now.  When my back is jacked straight leg deadlifts are not good for me, explosive movements are not good for me.  So what is good for me?  Why is my back pain gone?

My back pain is gone because I started moving more and lifting less.  I do not lift less frequently but I have much more variety in what I do.  I train with body weight, resistance bands, kettlebells, and trx straps much more than the barbells and heavy dumbbells.  I am no longer chasing 315 pounds on the bench or 500 on my squat and deadlift.  I want to be as strong as possible while able to move as fast as possible for as long as possible without any excessive pain.

My back still hurts sometimes but now it is directly from the work or workouts that I do.  The discs are staying in place.  If I eat better e.g. more real foods, more fruits, more vegetables, less processed foods, less pop, less alcohol, and more water my back feels better.

I am no doctor but my back does not ever hurt like it used to.  I am the owner of Jackhammer Strength Training where we do personal training, boot camp, and small group training.  If you are in Columbus, Hilliard, Upper Arlington, or Grandview we are right down the road in the quarry plaza. My back pain is gone maybe yours could be too.

We have group times at 6 am, 8am, 430 pm, 530 pm, and 630 pm with personal training sessions in between.

To sum it up move more, eat better, and lift less heavy weights and your back should feel better.  If you want some help with your training I would love for you to come in and try us out.

Thanks,

Nathan Jordan
Bachelor`s Sport Management Wellness & Fitness
ISSA CFT
Jackhammer Strength Training
Squat, Slam, Push, Pull, and Squat
614 499-4633

You Want to be Fit? Are you sure?

You want to be fit?  Are you sure you want to be fit?  Is this something you think about day in and day out?  Do you get excited to try new workout routines, learn new lifts, train with new people, train at new facilities, get stoked when hitting a new pr?  If not you might not want to be fit.  

How bad do you want to be fit?  Do you want it bad enough to stop the self sabotage you might partake in every weekend?  I have known tons of people who train religiously during the week or eat almost perfectly and then the weekend comes.  Then they will eat horribly and drink too much alcohol.  Would you or could you reach your fitness goals quicker without those "fun filled weekends"?  Of course you could and so could I.

For some of you the weekend starts today.  I used to remember a time when the weekend started on Thursday.  Wow that was a long time ago.  If you are living it up Thursday-Saturday on a regular basis imagine how much you could improve if you only partied one day a week,  We all need an escape of some sort.  For some the escape is the workout.  For others it is food or the bottle.  What are you trying to do?

Getting stronger and improving endurance through metabolic resistance training in a small group format at Jackhammer Strength Training is a great escape.  You might love it so much that you will not even want to eat that pizza or grab that six pack.  When you are truly training hard you benefit so much from fueling the body that is your machine properly.  

Now who`s ready for some one handed 360 degree burpees, grilled chicken, and broccoli?

At Jackhammer Strength Training we want you to be consistent so we came up with the

100 Day Consistency Challenge.  We are not a boot camp but we do personal training and small group training,

You will pick a realistic plan of coming in to
Jackhammer Strength Training 1,2,or 3 times per week for small group training or personal training just triple the rates below.

1x/ week $100

2x/week $200

3X/week $300

6am, 8am, 430 pm, 530 pm, 630 pm

Better than personal training for $7 a session!

Just respond with I`m in 1x, 2x, or 3x and we will get you started!

It gets better though if you actually make it in the desired number of times per week that you signed up to come in you will get that much off any future program.

Let`s say you commit to the 2x/ week option and actually come in twice a week then you will save $200 off any 3,6, or 12 month program come 2016!

Respond I`m in 1x, 2x, or 3x

You know the Buckeyes will probably have a Big Bowl game and you will not have any fitness goals at the beginning of the year because of it.

100 Days only 1 decision to make

Call Nate 614 499-4633
Do you know someone else who could be or would like to be consistent?
Not for Current Clients! Any referrals by current clients will = Referral Dollars