New Goals!

Healthy Focus Group and friends, GREAT job today! We had a beautiful day and there was a lot of positive emotions flowing through that inspired crowd. Remember what we said weeks ago, this is not an easy process and if it was easy we would all be on those magazine covers. The process needs to be day by day or hour by hour. The goals we set need to be long term and more importantly short term. Have you set some new short term goals? Is it a simple weight loss number, a size down in the pants, or is it going to be, "I can exercise for 30 minutes and feel good when I m done." I am still thinking about this, I know what I want to do but not sure how to measure the progress.

We can talk about our new goals more on Thursday, 11:30-12:00 at the Water Department on Burlington. These meetings are for all village employees and park district employees and their families. Spread the word! I am excited to see this group continue to grow. We can look forward to spring. Mr. Fleck has done a great job with the installation of that fitness equipment at TyPark. Spring time we can move those meeting to the park!!

I am not sure how many of you utilized those PWO's. Those workout were challenging, I believe more challenging in the head then physically. Who would have ever thought 20 minutes could ever go by so slow. My friend Lou has a very similar work out using a kettlebell (KB). This will up and coming around Christmas time. What a great gift to reward yourself with, these can be purchased at almost every exercise store. If you need any guidance please let me know.

Once again, great job today. I am glad to know each one of you and am excited to move forward into our next phase. Think about those goals and we will talk soon.

Jim

PWO Day 25

Final Day!!!

5 K race, here we go. Rather we are walking or running lets get it done, enjoy the morning and enjoy some time together!!!

300 air squats following our walk / run!

Breakfast time! I will anticipate a 9:30 breakfast time at MoonDance dinner if anyone want to join us!!

PWO Day 24

15 rounds AFAP

10 seated knee tucks

3 burpees

I am a crazy one and will be shopping early this morning. Maybe I will see some of you. Have a great day and looking forward to our race tomorrow!

PWO Day 23

Happy Thanksgiving!

Key words of the day, ENJOY and remember what we are thankful for.

Portion control and have a great time with your families!

20 rounds AFAP:

superman ( 15 second hold)

10 mountain climbers

PWO Day 22

20 minutes AMRAP

10 sit ups

10 push ups

15 air squats

PWO Day 21

20 Minutes AMRP, add one rep each round

air get up R side:1, 2, 3, etc.

air get up L side: 1, 2, 3, etc.

Pull ups or inverted rows or ignore: 1, 2, 3, etc.

PWO Day 20

Big day today,

100 burpees

Partition them as you need, sets of ten or even spread them through out the day.

PWO1-Day 19

20 Mins AMRAP

Plank; 30 second hold
Superman; 10 second hold
pull ups 8 (or 16 inverted rows or ignore)
dive bomber push ups 4

PWO1-Day 18

20 minutes AMRAP

side plank R; 10 second hold
side plank L; 10 second hold
dimond push ups 10
squat jumps 4

PWO1-Day 17

5 rounds AFAP

air get ups (TGU) L; 2,4,6,8,10
air get ups (TGU) R; 2,4,6,8,10
Mountain climbers: 10,10,10,10,10
jackknives: 10,8,6,4,2

The first round is the first number of each series and then show on.

PWO1-Day 16

20 mins AMRAP

3 pull ups or 6 inverted rows or ignore
6 dive bomber push ups
9 sit ups
12 air squats

PWO1-Day 15

Ten rounds AFAP

side plank (L) 10 second hold
Lide plank (R) 10 second hold
mountain climbers; 20,18,16,14,12,10,8,6,4,2

PWO1-Day 14

20 mins AMRAP

2 supermans (each repis a 10 second hold with 5 second rest)
8 kneee tucks
5 tuck jumps

PWO1-Day 13

20 Mins AMRAP

5 pull ups or inverted rows or ignore
5 TGU L
5 TGU R
10 push ups

WOD

4 rounds

5 pull ups

10 squat cleans #95

15 standing shoulder press #95

20 push ups

25 KB swings #70

PWO1-Day 12

10 rounds AFAP

situps: 10 reps each rounds
burpees: 10,9,8,7,6,5,4,3,2,1

PWO1-Day 11

20 mins AMRAP

5 dive bomber push ups
20 air squats

PWO1-Day 10

15 rounds AFAP

2 squat jumps
3 pull ups ( 6 inverted rows or ignore)
10 seated knee tucks

Fiber

Fiber's few calories are more than offset by its weight-control benefits. The conclusion of a review published in the journal Nutrition is clear: People who add fiber to their diets lose more weight than those who don't. Fiber requires extra chewing and slows the absorption of nutrients in your gut, so your body is tricked into thinking you have enough, says review author Joanne Slavin, PH.D., R.,D. Some fibers may also stimulate CCK, an appetite suppressing hormone in you gut.

The Perfect Squat

The muscles you add to your legs might depend on the placement of your feet. That is because the width of your stance affects how much weight you can squat, say scientists from Konan University, in Japan. To activate the most muscle, use a stance that is one and a half times the width of your hips. If you are like most men and don't bring a ruler to the gym, stand with your feet a little wider than shoulder-width apart and point your toes slightly outward.

PWO1-Day 9

20 mins AMRAP

10 Diamond pushups
5 air get ups L
5 air get ups R (we love these remember!!!!) (at your own risk, add a little weight in you hand)
1 superman (10 second hold)

PWO1-Day 8

20 mins AMRAP

5 pull ups (10 inverted rows or ignore)
10 jack knives
20 mountain climbers

PWO1-Day 7

10 rounds of alternating

pushups: 2,4,6,8,10,12,14,16,18,20
Air squats: 40,36,32,28,24,20,16,12,8,4

WOD

Thrusters #95

Continual running clock just like the pull ups.

first minute one rep, second minute two reps, third minute three reps and so on until you can not complete the reps in the minute.

post total reps

WOD

Pull ups
1 rep first min, 2 reps second min, 3 reps third min, continually running clock.

pull ups or inverted rows
continue until you can not get the reps required in the minute and record minutes and reps that final attempt.

PWO1-Day 6

20 Mins AMRAP

5 burpees
1 side plank R (15 sec hold)
1 side plank L (15 sec hold)

What Foods Should I Avoid?

Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused health problems. High glycemic carbohydrates are those that raise blood sugar too rapidly. They include rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar.

www.crossfit.com

What should I eat?

In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That's about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.

www.crossfit.com

PWO1-Day 5

8 rounds of:
10 air squats
superman (10 second hold)
5 pull ups or 10 inverted rows or jumping pull ups]
superman (10 second hold)

PWO1-Day 4

20 minutes; as many rounds as possible of:

3 tuck jumps (modify to jumps onto a step or 20 step ups onto the same step)
plank (30 second hold)
5 diamond pushups

PWO1-Day 3

Air get ups or the TGU's as fast as you can complete 20 total sets in the following order:

10 right arm knee up
10 left arm knee up
9 right arm knee up
9 left arm knee up,
8 R, 8L, 7 R, 7L.....all the way down to 1R and 1L

PWO1-Day 2

20 minutes; as many rounds as possible;

10 mountain climbers
5 supermans (5 second hold- 5 second rest)
3 pull ups or 6 inverted rows or you can also do jumping pullups

PWO1-Day 1

20 minutes; as many rounds as possible

5 pushups
10 seated kneed tucks
10 air squats

Prison Workout "PWO#1"

This is a workout with 25 sessions. Each week contains 5 daily sessions. If you cannot fit 5 sessions into a week, then work at your own pace. Begin with WO#1 and continue through #25. Do not skip a workout.

For days calling for AS MANY ROUNDS AS POSSIBLE: record you number of rounds completed in the 20 minutes. For days calling for AS FAST AS POSSIBLE: record the time it took to complete all rounds.

For video instructions on the movements visit:
http://trinitytraining.blogspot.com/

Scroll down the right column as you do on this page until you find PWO video section.

Work out one begins tomorrow!

Healthy Focus WOD 11/02/2009

Sorry about the weekend off. I was crazy busy. I hope you all were able to accomplish some good workouts. I tackled a whole lot of TGU's last night with a mile run, pretty sore today.

We have 25 days, after today, until that 5K run. Lets get it done! If you have not completed that application do so as soon as you can so it is on that calendar. The applications can be turned in at the park district, completed on line or completed and given to Kim at the next meeting. Making that commitment is the biggest step.

As for the WOD's for the next 25 days I am going to post the Prison Workout. I started this workout last time when my friend Lou posted it but did not get through day 6. My schedule was crazy. It still is but I am going to find the time, only 20 minutes a day is needed to complete this. I need to make that commitment myself, 20 MINUTES!!

As for the running portions of the WOD's. Those of you who are running have been pushing 30 to 45 minutes. That is fantastic and hopefully all you need to complete that 5k run. As we push through these PWO's do not forget the running/walking. Remember the PWO are for only 10-20 minutes a day, there is still time to run. The PWO alone will help you with your endurance but putting some pavement under those feet is still critical. Continue to push yourself to a faster walking pace or holding that run pace for a longer time until race day!