AFAP
Two rounds
75 lunges
15 burpees
4-18
Monday, April 26, 2010
Sunday, April 25, 2010
no weight work out 04/25
As many rounds as possible in 15 minutes
20 lunges
10 squat thrusts
5 clapping push ups
If you can not complete a clapping push up push off the ground hard enough just to clear your hands a little bit.
20 lunges
10 squat thrusts
5 clapping push ups
If you can not complete a clapping push up push off the ground hard enough just to clear your hands a little bit.
Saturday, April 24, 2010
Friday, April 23, 2010
Thursday, April 22, 2010
no weight work out 04/22
AFAP
How about some more 50 stuff?
50 burpees
50 Hanging knees to elbows (K2E), do your best to get those knees up to your elbows on each rep.
How about some more 50 stuff?
50 burpees
50 Hanging knees to elbows (K2E), do your best to get those knees up to your elbows on each rep.
no weight work out 04/21
AFAP
50 day
50 pull ups
50 sit ups
50 push ups
50 lunges
50 back extensions
Do not partition the reps, finish one exercise before moving to the next. Remember do you best to always push the full range of motion.
50 day
50 pull ups
50 sit ups
50 push ups
50 lunges
50 back extensions
Do not partition the reps, finish one exercise before moving to the next. Remember do you best to always push the full range of motion.
Monday, April 19, 2010
no weight work out 04/18
Killer track workout!
Five rounds:
Sprint 400 Meters ( run as hard and fast as you can )
Rest Four minutes
Five rounds:
Sprint 400 Meters ( run as hard and fast as you can )
Rest Four minutes
Friday, April 16, 2010
Thursday, April 15, 2010
Monday, April 12, 2010
no weight work out: 04/12
AFAP
Big leg day!!
Finish the first before moving to the second:
100 air squats
100 squat thrusts ( burpee without the pushup)
4-4
Sunday, April 11, 2010
Saturday, April 10, 2010
Friday, April 9, 2010
no weight work out: 04/09
AMRAP in 15 minutes
1o burpees (chest and thighs touch the ground and jump when returned to feet)
5 Hanging knees to elbows
Wednesday, April 7, 2010
no weight work out: 04/07
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Record the number of reps in round.
Tuesday, April 6, 2010
update
I am sorry I have not posted in the last few days. I have been getting accustomed to a new position at the police department. I will update this past week of workouts before the weekend. I hope you have not stopped moving. Remember you mix these workout up as you wish. Key to success is to include movements outside your comfort zone and remember to work through the full range of motion unless you have pain. Pain is not soreness but actual pain.
Keep moving and get ready for spring. I am planning on some random workout at Ty Park, if anyone is interested in early evening workouts please comment.
Saturday, April 3, 2010
Friday, April 2, 2010
Thursday, April 1, 2010
Wednesday, March 31, 2010
Tuesday, March 30, 2010
no weight work out: 03/30
Fartlick training AFAP
15 rounds of:
sprint 100 meters
walk 100 meters
We had previously suggested the sprints only being jog, lets sprint now. Lets run like you are being chased. If you need to modify and decrease the distance to 50 meters do that.
Monday, March 29, 2010
Sunday, March 28, 2010
Saturday, March 27, 2010
Friday, March 26, 2010
Thursday, March 25, 2010
Wednesday, March 24, 2010
Tuesday, March 23, 2010
Monday, March 22, 2010
Sunday, March 21, 2010
Can I enjoy optimal health without being an athlete?
As I prepare for this CrossFit certification, I wanted to share a thought with you from CrossFit.
Can I enjoy optimal health without being an athlete? No! Athletes experience a protection from the ravages of aging and disease that non-athletes never find. For instance, 80 year old athletes are stronger than non-athletes in their prime at 25 years old. If you think that strength isn't important consider that strength loss is what puts people in nursing homes. Athletes have greater bone density, stronger immune systems, less coronary heart disease, reduced cancer risk, fewer strokes and less depression.
The question I pose to you is what is an athlete? Please post and I will share my thoughts later this week.
no weight work out: 03/21
AFAP
five rounds of
20 box jumps
8 pistol squats (use a wall or chair to assist in the squat)
Saturday, March 20, 2010
no weight work out: 03/20
AFAP
four rounds of
5 pull ups or inverted rows
10 push ups
15 sit ups
20 back extensions
25 squats
Friday, March 19, 2010
Thursday, March 18, 2010
Wednesday, March 17, 2010
Monday, March 15, 2010
Saturday, March 13, 2010
no weight work out 03/14
AFAP
Four rounds:
run 400 meters
30 lunges
Remember what I talked about when running, run like you are being chased!!
Four rounds:
run 400 meters
30 lunges
Remember what I talked about when running, run like you are being chased!!
Friday, March 12, 2010
no weight work out: 03/12
AFAP
Complete each exercise before moving to the next.
50 push ups
50 squats
50 sit ups
50 back extensions
This is a good test. Record your time, I am sure you will see it again!
Thursday, March 11, 2010
no weight work out: 03/11
AFAP
Two rounds:
Run 400 meters (.25 miles)
30 push ups
I have always given the option to walk. Not today! I need you running like you were being chased, get through the 400 meters as fast as you can. You only have to do it twice!
Wednesday, March 10, 2010
Tuesday, March 9, 2010
Monday, March 8, 2010
Sunday, March 7, 2010
Saturday, March 6, 2010
Carbohydrate intake?
At our last meeting I was talking about my carb intake and how I have already seen some great progress. Here are some thoughts on that. Primal Blueprint is where I got this information. The link is also included. Let me know your thoughts.
Please visit this link, great information.....
http://www.marksdailyapple.com/the-primal-carbohydrate-continuum/
300 or more grams/day - Danger Zone!
Easy to reach with the “normal” American diet (cereals, pasta, rice, bread, waffles, pancakes, muffins, soft drinks, packaged snacks, sweets, desserts). High risk of excess fat storage, inflammation, increased disease markers including Metabolic Syndrome or diabetes. Sharp reduction of grains and other processed carbs is critical unless you are on the “chronic cardio” treadmill (which has its own major drawbacks).
150-300 grams/day – Steady, Insidious Weight Gain
Continued higher insulin-stimulating effect prevents efficient fat burning and contributes to widespread chronic disease conditions. This range – irresponsibly recommended by the USDA and other diet authorities – can lead to the statistical US average gain of 1.5 pounds of fat per year for forty years.
100-150 grams/day – Primal Blueprint Maintenance Range
This range based on body weight and activity level. When combined with Primal exercises, allows for genetically optimal fat burning and muscle development. Range derived from Grok’s (ancestors’) example of enjoying abundant vegetables and fruits and avoiding grains and sugars.
50-100 grams/day – Primal Sweet Spot for Effortless Weight Loss
Minimizes insulin production and ramps up fat metabolism. By meeting average daily protein requirements (.7 – 1 gram per pound of lean bodyweight formula), eating nutritious vegetables and fruits (easy to stay in 50-100 gram range, even with generous servings), and staying satisfied with delicious high fat foods (meat, fish, eggs, nuts, seeds), you can lose one to two pounds of body fat per week and then keep it off forever by eating in the maintenance range.
0-50 grams/day – Ketosis and Accelerated Fat Burning
Acceptable for a day or two of Intermittent Fasting towards aggressive weight loss efforts, provided adequate protein, fat and supplements are consumed otherwise. May be ideal for many diabetics. Not necessarily recommended as a long-term practice for otherwise healthy people due to resultant deprivation of high nutrient value vegetables and fruits.
I am going to do my best to be in the 50-100 gram range for the next three weeks.
Please visit this link, great information.....
http://www.marksdailyapple.com/the-primal-carbohydrate-continuum/
no weight work out: 03/06
AFAP
200 air squats
Remember, I have always instructed to complete each squat through a full range of motion. Feet should be approximately shoulder width apart, toes pointed slightly outwards, and keep your back as straight as you can. Keep your heels down on the ground and push through the heels as you rise up to a standing position. However, I also do not want you to experience pain in those knees. Stay in a pain free range of motion if needed.
Thursday, March 4, 2010
My friend Lou and I think the same most times in regards to fitness and conditioning. I want to share what he posted on his blogpage, trinitytraining.blogspot.com. Most of you know how I am pretty straight forward with my opinions, this would be a perfect example. We talked about making choices this week with our workout routines and with our food choices. It comes down to "Are you ready for the challenge?" Please share you thoughts.....
The term "ready" is thrown around quite casually, frequently inappropriately. Sort of like the word "love." To be ready for something is quite a statement. It infers that the actor is prepared, willing, and able. Those words are also quite loaded.
I asked a woman today to describe her running training. She regularly runs for more than 60 minutes. She runs for enjoyment and general fitness, rather than for race prep. But I asked her how that pace of her running prepared her for a life-or-death sprint away from a violent pursuer. She said, "I'd give it all I had to get away." I don't doubt that. But my next question was, "Is 'all you have' good enough?"
I did more than hurt her feelings. I made her look at the ugly reality that she wasn't really all that better off by this slow, inefficient, ineffective approach to fitness training. Sure it is better than sitting on the couch, but how practical is running for 60 minutes when it comes to preparing for life's disasters and crises? Her training, while it makes her FEEL GOOD, doesn't really make her READY for anything.
Life is filled with opportunities to fail or succeed. Win or lose. Live or die. In the words of concealed pistol carry trainer John Farnam, "When you least expect it, you're elected." These opportunities arise with little or no warning. Sprinting for dear life. Lifting heavy objects up off trapped people. Pushing away would-be attackers. Fighting against a rapist's roll of duct tape. Swimming to safety. All these chance encounters with tragedy are filled with players from two opposing camps: those who are ready, and those who are not.
Which are you?
If you participate in a functional fitness model that stresses general physical preparation, chances are you are the type of person who takes readiness into his/her own hands. You probably see results, build confidence, and know your abilities much better than those who simply workout "because it makes them feel good." You lift heavy weights from ground to overhead. You run 400M sprints. You do pullups. You throw medicine balls. You punch heavy bags. You tackle and own as many skills and abilities as possible. YOU ARE READY.
Functional GPP programs force participants to take score. The workouts are repeated from time to time. And quantifiable "scores" show whether efforts are in vain, or produce real-life results. Not just "feel good" emotions. Are you getting fitter, or just think so? Simply put, the more real abilities one has, the more ready one is for the unknown. And only a score or a number can tell you what your physical skills are!
The statistics of interval and high-intensity training do not lie: these methods produce higher results in less time than other longer duration methods. You can pick how you spend your precious time and effort. Do you want to feel good? Or do you want to survive, win, and live?
Lou Hayes....
Wednesday, March 3, 2010
Tuesday, March 2, 2010
no weight work out: 03/02
AFAP
50 pull up/ jumping pull ups/ or inverted rows
50 squats
50 situps
50 supermans
Monday, March 1, 2010
Personal Trainers?
I found this article and wanted to again share. I have to say as much as I love training others there is a lot of truth in what is said.
This was taken from leansaloon.com:
Although I’m a technical writer, I also earn a decent living as a part-time personal trainer. It’s what I enjoy doing because it gets me away from the desk and moving around.
I have a list of loyal clients, many of whom have been with me for a decade or so. I’m grateful, but what I find interesting is this:
I tell all of my clients that I cannot help them. Yet year after year they continue to pay me nearly $100 per session.
It is no hiding that most potential clients come to me with one goal in mind: lose fat and get lean.
Well, it took me several years to realize that there was no exercise I can prescribe within my scope of practice as a personal trainer that could help them achieve their goal. In short, I cannot help them lose weight. And I make that clear.
What I tell them, though, is that exercise (particularly resistance training) may improve their health: it can increase insulin sensitivity, regulate their glucose, and improve their mood. It builds muscle and may give their bodies some shape. Exercise may also help them prevent weight or fat gain.
But, exercise will not help them lose weight.
Only eating better and eating less can help them lose weight. Plenty of evidence suggests this.
They understand. And amazingly, this up-front disclaimer and honesty has made my personal training service more valuable to them.
First, it addresses the ambiguity and misinformation so prevalent in the fitness industry: selling people the false hope that exercise causes weight loss, which encourages them to rely on exercise and half-ass their diet.
Second, telling them the facts will effectively remove the exercise-weight-loss BS so that they can finally accept that they are indeed accountable for their eating behavior.
Otherwise, you’ve seen it: clients paying their personal trainers to baby-sit them with hours of cardio, or to beat them to pulps using strength-and-conditioning methods meant for elite athletes, yet they look the same month after month, year after year.
I believe that personal trainers must first devalue themselves as weight-loss experts, in order to increase their value as health and fitness professionals.
Sunday, February 28, 2010
no weight work out: 02/28
AFAP
Five rounds:
20 lunges
15 dive bomber pushups
10 jumping pull ups or inverted rows
2-22
Saturday, February 27, 2010
Friday, February 26, 2010
Thursday, February 25, 2010
Wednesday, February 24, 2010
no weight work out: 02/24
AFAP
10 rounds
10 broad jumps
10 sits
10 pistol squats ( use support if needed )
Tuesday, February 23, 2010
no weight work out: 02/23
AFAP
10 sets
10 knees to elbows
10 tuck jumps
9 knees to elbows
9 tuck jumps
8 knees to elbows
8 tuck jumps
7,6,5,4,3,2,1
If you can not complete knees to elbows do v-sits then jump to your feet...
Monday, February 22, 2010
From Yahoo Health:
Yikes.....found this at Yahoo Health. Not a very good food choice!
What’s in a Chicken McNugget?
You’d think that a breaded lump of chicken would be pretty simple. Mostly, it would contain bread and chicken. But the McNugget and its peers at other fast-food restaurants are much more complicated creatures than that. The “meat” in the McNugget alone contains seven ingredients, some of which are made up of yet more ingredients. (Nope, it’s not just chicken. It’s also such nonchicken-related stuff as water, wheat starch, dextrose, safflower oil, and sodium phosphates.) The “meat” also contains something called “autolyzed yeast extract.” Then add another 20 ingredients that make up the breading, and you have the industrial chemical—I mean, fast-food meal—called the McNugget. Still, McDonald’s is practically all-natural compared to Wendy’s Chicken Nuggets, with 30 ingredients, and Burger King Chicken Fries, with a whopping 35 ingredients.
Bonus tip: For the nutritional breakdown of each of these “chicken” meals, and thousands others, download the brand-new Eat This, Not That! iPhone App! It’s like having your own personal nutritionist always at your fingertips!
What’s in a Wendy’s Frosty?
Wendy’s Frosty requires 14 ingredients to create what traditional shakes achieve with only milk and ice cream. So what accounts for the double-digit ingredient list? Mostly a barrage of thickening agents that includes guar gum, cellulose gum, and carrageenan. And while that’s enough to disqualify it as a milk shake in our book, it’s nothing compared to the chemist’s list of ingredients in the restaurant’s new line of bulked-up Frankenfrosties.
Check out the Coffee Toffee Twisted Frosty, for instance. It seems harmless enough; the only additions, after all, are “coffee syrup” and “coffee toffee pieces.” The problem is that those two additions collectively contain 25 extra ingredients, seven of which are sugars and three of which are oils. And get this: Rather than a classic syrup, the “coffee syrup” would more accurately be described as a blend of water, high-fructose corn syrup, and propylene glycol, a laxative chemical that’s used as an emulsifier in food and a filler in electronic cigarettes. Of all 10 ingredients it takes to make the syrup, coffee doesn’t show up until near the end, eight items down the list.
Sunday, February 21, 2010
no weight work out: 02/21
AFAP
two rounds
50 jumps (use a box or a step but try to jump and not step)
25 burpees
Saturday, February 20, 2010
WOD
AFAP
500 meter row
4 rounds of
5 DL #225
10 burpees
15 v-sits
20 #35 snatches Left and then right
23:47
Friday, February 19, 2010
Thursday, February 18, 2010
Beliefs
After speaking to a friend this morning I wanted to share a thought with you. Everything we do, rather its fitness, diet, or family comes down to personal preferences. If you enjoy doing something and you feel that it's good for you, then keep on doing that. Something that suits me might not be suitable for you and vice versa. Everyone does and preaches what they believe in. There are many great and experienced trainers or teachers who tell very different things and although completely different, it all makes sense. The thing is that there is no such thing as the "one and only right way." For every person and for every goal there is a different path. Someone may like marathon running, other may like the Crossfit methods and lifting eighty pound duffel bags but someone else may think the "old school" weight lifting techniques is the answer to all questions. And I or anybody else can not say that he is right and he is wrong. Keys to success include keeping an open mind, not falling into that routine, and continuing to read to challenge your mind!
Wednesday, February 17, 2010
Something to share.
I received this from a friend. Not that agree with it all but there are some good points. Please take a few minutes to read and we can discuss at tomorrow's meeting.
Hard Losers: Ten reasons you can’t lose fat
What do I mean by “hard losers”? People who have difficulty losing fat despite controlling calories or putting in a lot of miles in “aerobic” activities. Some will blame their failure on a slow metabolism, strong digestion, or hormonal changes.
Most people simply don’t understand that reducing calories and increasing activity just don’t work for many people in the short term, or for most people in the long term. Hard losers may have a slow metabolism, but its not genetic, and their problem is hormonal, but not due to estrogen, testosterone, or thyroid.
Ten reasons you “hard losers” can’t lose weight:
1. Cutting calories: Cutting calories slows your metabolism.
2. Doing lots of “aerobic” activity: Endurance activity reduces muscle mass, slowing metabolism, and makes you hungry, so you eat more.
3. Cutting fat: Cutting fat means eating more carbohydrate; more carbohydrate increases insulin, the hormone that stores fat and stops fat burning.
4. Eating low fat foods: Low fat foods are high in carbohydrates; high carbohydrate foods raise insulin levels, which stores fat and stops fat burning.
5. No strength training: Your muscles are your metabolism; if you don’t train for strength you lose muscle, your metabolism slows down, and you look like a jellyfish.
6. Eat too often (more than 3 times a day): The more often you eat, the more often you secret insulin.
7. Ineffective strength training: Using single joint exercises instead of multi-joint exercises squats, pulldowns, chin ups, dips, chest presses, etc.
8. Inconsistency: not sticking to a plan for more than a few days.
9. Limiting beliefs: You belief you have “fat genes” and will always be fat because it runs in your family.
10. No confidence: You don’t believe, you don’t achieve.
How to lose fat for hard losers:
1. Set a goal weight and body fat percentage: About 10% body fat for men, about 20% for women.
2. Cut carbohydrates: Grains, potatoes, dried fruits, sugar, honey, sweets, pasta, bread, etc. – these all stimulate insulin release. Get rid of them.
3. Eat no more than 75g carbohydrate daily: Use only non-starchy vegetables and 1-2 servings of low sugar fruits daily.
4. Eat meat: Especially red meat; eat fattiest portion first, leanest last, eat until satisfied, 12-24 ounce daily for women, 16-32 ounces daily for men.
5. Eat saturated fats: Any natural animal fat or coconut oil. Butter, cream, and coconut oil all contain short chain fats that can increase metabolic rate.
6. No vegetable oils: Except coconut or olive oil. Vegetable oils suppress thyroid and promote heart disease and cancer.
7. Stop aerobics: Walk for recreation, but don’t slave at boring activities hoping to burn calories – it doesn’t work.
8. Strength training: Get stronger on multi-joint exercises like squats, leg presses, deadlifts, bench press, chin ups or pulldowns by training each exercise only once or twice weekly with proper form and appropriate resistance.
9. East less often: 2-3 meals daily.
10. Fast: 16-20 hours daily and/or 24 hours twice weekly.
11. Be consistent: Stick to the plan 95% of the time. If you fall down, get up again. Once slip won’t destroy your progress.
12. Conceive: Create an image of yourself at the body composition you desire; burn this image in your consciousness.
13. Believe: You can do it.
Best foods to lose fat:
1. Red meat with natural fat: Beef, buffalo/bison, lamb
2. Fish, poultry, eggs: Salmon, trout, etc.; chicken, turkey, duck, etc.
3. Butter, cream, coconut oil, coconut milk: Make food delicious and satisfying, don’t stimulate insulin, may raise metabolic rate.
4. Non-starchy vegetables: Greens, onions, roots, etc., low in carbohydrate.
5. Low sugar fruits and berries: Blueberries, strawberries, cherries, etc. in moderation.
If you aren’t losing fat, eat less vegetables and fruits! You can even try Zero Carb. (I do not agree with no carbs!)
Meal plan for fat loss:
1.Breakfast: Eggs, fish, poultry, or meat; fats; vegetables; small serving of fruit
2.Dinner: Eggs, fish, poultry, red meat; fats; vegetables; small serving of fruit
3.Eat enough at each meal so that you don’t need to eat more than twice daily.
4.Eat both meals within an 8 hours eating window.
Eat like this and us strength training to build strength and you will see definite loss of body fat within 8 weeks. Expect a loss of one pound per week; you could lose more but one pound per week is a great pace.
PWO2 Day 26
Last day of PWO2
| AMRAP 20 mins | KB Clean & Press R: 1, 2, 3, 4, 5… KB Clean & Press L: 1, 2, 3, 4, 5… |
Tuesday, February 16, 2010
WOD
AFAP
4 rounds
400 meter run
15 KB swings #70 KB
10 up downs
3 clean and press #70 KB right
3 clean and press #70 KB left
19:03
4 rounds
400 meter run
15 KB swings #70 KB
10 up downs
3 clean and press #70 KB right
3 clean and press #70 KB left
19:03
PWO2 Day 25
| AFAP 3 rounds | 20 KB Fig8 Side Lunges (10 to each side) 10 Diamond Pushups 10 Tuck Jumps 5 HK2E Superman (10-sec hold) |
Monday, February 15, 2010
Today for me!
I feel like I am slowing down but here was todays WOD:
10 sets for time
TGU #35 5reps
push ups 10
16:14, did not wear socks rug burns on the top of the feet......ouch!
10 sets for time
TGU #35 5reps
push ups 10
16:14, did not wear socks rug burns on the top of the feet......ouch!
Sunday, February 14, 2010
no weight work out: 02/14
AFAP
fours sets of below listed exercises.
first set of all exercises 40 reps
second set 30 reps
third set 20 reps
fourth set 10 reps
Squats
pushups
sit ups
2-8
Saturday, February 13, 2010
Friday, February 12, 2010
PWO2 Day 22
| AFAP 4 rounds Reps vary. | 10 KB Lunges (alternating LRLR, 5 each per rd) KB Standing Overhead Press R: 3, 6, 9, 12 KB Standing Overhead Press L: 3, 6, 9, 12 |
no weight work out: 02/12
AFAP
Two rounds of"
50 squats
40 situps or hanging knees to elbows
30 pushups
20 sit ups
10 pull ups
Thursday, February 11, 2010
Wednesday, February 10, 2010
PWO2 Day 21
| AFAP 2 rounds | 25 Inverted Rows 25 Pushups 25 Squat Jumps Side Plank R (25-sec hold) Side Plank L (25-sec hold) 25 Mountain Climbers |
Tuesday, February 9, 2010
Monday, February 8, 2010
no weight work out: 02/08
Tabata intervals ( one minute of work with immediate transition to next exercise for another minute, and then to the next until the four exercises are completed)
Complete three rounds with a one minute break between rounds.
Tuck jumps
push ups
sit ups
squats
Sunday, February 7, 2010
No weight work out: 02/07
AMRAP
10 minutes
TGU right 1,2,3,4....
TGU left 1,2,3,4...
Complete one right side, then one left, two right, two left, three right, etc.... for 10 minutes
(1-31)
10 minutes
TGU right 1,2,3,4....
TGU left 1,2,3,4...
Complete one right side, then one left, two right, two left, three right, etc.... for 10 minutes
(1-31)
Saturday, February 6, 2010
No weight work out: 02/06
AFAP
10 rounds of:
10 braod jumps ( get as far as you can go)
10 lunges
10 knees to elbows (knees to elbow is the perfect world, get those knees up as high as you can and control the swing)
10 rounds of:
10 braod jumps ( get as far as you can go)
10 lunges
10 knees to elbows (knees to elbow is the perfect world, get those knees up as high as you can and control the swing)
Friday, February 5, 2010
PWO2 Day 17
| AFAP 12 rounds | Superman (10-sec hold) 10 Seated Knee Tucks 20 KB Fig 8 (40 total handoffs each rd) |
Thursday, February 4, 2010
PWO2 Day 16
| AFAP 10 rounds Reps vary. | KB Deadlift: 20, 18, 16, 14, 12, 10, 8, 6, 4, 2 Pushups: 2, 4, 6, 8, 10, 12, 14, 16, 18, 20 |
Wednesday, February 3, 2010
Great day for Ryan!
My oldest son had a great day today. Got his driving permit and drove a little with Mom this afternoon. Finished up the day with 10 sets for time
10 KB swings #35
10 push ups
5 KB cp right 5 cp left #25
Total time 16:55! Great job!!
No weight work out: 02/03
AFAP
5 Rounds of:
20 Squats
10 pull ups (pullup, jumping pull ups, assisted pullups; what ever you need to get the chin over that bar!)
5 Rounds of:
20 Squats
10 pull ups (pullup, jumping pull ups, assisted pullups; what ever you need to get the chin over that bar!)
Tuesday, February 2, 2010
No weight work out: 02/02
AFAP
Two Rounds of:
50 Jumps (Minimally a 12" step)
30 sit ups ( knees bent, you can utilized your arms if needed. Do not pull on your neck)
Two Rounds of:
50 Jumps (Minimally a 12" step)
30 sit ups ( knees bent, you can utilized your arms if needed. Do not pull on your neck)
Monday, February 1, 2010
15 suggestions on how to improve your health and happiness in 2010.
As I have shared with many of you, I have a tremendous amount of trust and confidence in my chiropractor. Dr. Tim (Weselak) of Lombard Chiropractic is tremendous person who will take what ever time he needs with you to begin the healing process. A link to his web page is listed on the right. Dr. Tim along with his staff has composed the following list of ideas to enhance your life style in 2010. To be consistent with our presentations I have changed a couple of the suggestions. As we talked about in our last Health and Wellness meeting many of these suggestions we have covered and covered again.
1. Replace sodas or soft drinks with tea or water.
2. Commit to eating one fruit or serving of vegetable at every meal.
3. Add just 5 minutes a day to your exercise routine. If you do not have a routine, time to begin with five minutes. wpdfitforduty@blogspot.com is a great spot for suggestions on routines!
4. Get more sunshine! We all feel better with the sun out!
5. Drink a healthy Breakfast Shake smoothie every morning.
6. Take at least one (1000IU) Vitamin D-3 supplement per day.
7. Replace bread and wheat products with gluten free foods such as whole grain rice or potatoes.
8. Replace milk and dairy products with dairy free foods such as unsweetened almond or rice milk. For a special chocolate treat, try the almond chocolate milk. Yummy!!
9. Drink plenty of water! Minimum of 8 - 12 ounces a day.
10. Make a point to get at least three 8 hour nights of sleep a week.
11. Get off the medications! Make a point to learn how to safely and gradually get yourself off all the medications you can be eliminating underlying imbalances or illnesses. The fewer medications you take the healthier you will be!
12. Drink one serving of NanoGreens every day to boost immune system and your overall energy. Nanogreens is a mix of veggies and natural ingredients that can be nicely mixed into that morning smoothie.
13. Make a decision to think of food as nourishment instead of entertainment. Eat what your body needs, not what your taste buds desire.
14. Learn more about chiropractic care. Keep on a regular schedule of chiropractic adjustments to keep you nerve system clear of interference.
15. Teach and inspire others to be healthy. The more you talk with others about healthy habits, the more you will follow them your self.
1. Replace sodas or soft drinks with tea or water.
2. Commit to eating one fruit or serving of vegetable at every meal.
3. Add just 5 minutes a day to your exercise routine. If you do not have a routine, time to begin with five minutes. wpdfitforduty@blogspot.com is a great spot for suggestions on routines!
4. Get more sunshine! We all feel better with the sun out!
5. Drink a healthy Breakfast Shake smoothie every morning.
6. Take at least one (1000IU) Vitamin D-3 supplement per day.
7. Replace bread and wheat products with gluten free foods such as whole grain rice or potatoes.
8. Replace milk and dairy products with dairy free foods such as unsweetened almond or rice milk. For a special chocolate treat, try the almond chocolate milk. Yummy!!
9. Drink plenty of water! Minimum of 8 - 12 ounces a day.
10. Make a point to get at least three 8 hour nights of sleep a week.
11. Get off the medications! Make a point to learn how to safely and gradually get yourself off all the medications you can be eliminating underlying imbalances or illnesses. The fewer medications you take the healthier you will be!
12. Drink one serving of NanoGreens every day to boost immune system and your overall energy. Nanogreens is a mix of veggies and natural ingredients that can be nicely mixed into that morning smoothie.
13. Make a decision to think of food as nourishment instead of entertainment. Eat what your body needs, not what your taste buds desire.
14. Learn more about chiropractic care. Keep on a regular schedule of chiropractic adjustments to keep you nerve system clear of interference.
15. Teach and inspire others to be healthy. The more you talk with others about healthy habits, the more you will follow them your self.
PWO2 Day 14
| AFAP 5 rounds Reps vary. | Turkish GetUps R: 5, 4, 3, 2, 1 Pullups: 2, 4, 6, 8, 10 Turkish GetUps L: 5, 4, 3, 2, 1 Pullups: 2, 4, 6, 8, 10 |
Sunday, January 31, 2010
PWO2 Day 13
| AMRAP 20 mins | 20 Fig8 to Hold (10 “holds” each side) 10 Mountain Climbers Side Plank R (10-sec hold) Side Plank L (10-sec hold) |
Saturday, January 30, 2010
NO weight work out: 01/30
AFAP
Three rounds:
50 squats
10 plyo pushups ( a push up where on your up motion you push to get off the ground with both hands, a clapping pushup would be the advance to this movement.)
Friday, January 29, 2010
Thursday, January 28, 2010
PWO2 Day 12
| AFAP 4 rounds Reps vary. | Pullups: 13, 11, 7, 5 KB Lunges (reps for each side, alternating LRLR…): 13, 11, 7, 5 |
Wednesday, January 27, 2010
Making smart choices in 2010!
Westmont's Health and Wellness Committee focuses on every aspect of making healthy choices. Please watch this youtube video and remember why Today Matters. Every choice we make can affect so many!!
http://www.youtube.com/watch_popup?v=Z2mf8DtWWd8
Tuesday, January 26, 2010
no weight work out: 01/26
Again a little fartlick training:
10 rounds of:
Sprint 100 meters
walk 100 meters
1-19
PWO2 Day 10
| AMRAP 20 mins | 20 KB Fig8 Side Lunge (10 to each side) 10 Diamond Pushups Superman (15-sec hold) |
Sunday, January 24, 2010
No weight work out: 01/25
Fartlick training:
16 rounds of:
sprint 100 meters
walk 100 meters
That is two miles of distance you are covering. If you need to walk and jog that is fine too but make sure you pace changes every 100 meters.
1-18
Saturday, January 23, 2010
PWO2-day 9
AFAP
3 rounds reps vary
KB clean and press left 19, 13, 7
KP clean and press right 19, 13, 7
burpees 19,13,7
3 rounds reps vary
KB clean and press left 19, 13, 7
KP clean and press right 19, 13, 7
burpees 19,13,7
Friday, January 22, 2010
No weight work out: 01/22
AFAP
100 pullups
This may take awile, kip up or jump it does not matter. Do you best to get your chest to the bar. Do not worry about the decelleration or lowering yourself. Come down fast and right back up. Take as many breaks as you need but do what you can to get the 100.
(1-15)
100 pullups
This may take awile, kip up or jump it does not matter. Do you best to get your chest to the bar. Do not worry about the decelleration or lowering yourself. Come down fast and right back up. Take as many breaks as you need but do what you can to get the 100.
(1-15)
Thursday, January 21, 2010
Managing our food choices?
"The only wat to keep your health is to eat what you don't want to, drink what you don't like, and dow what you'd rather not." --Mark Twain
With that said:
The key to healthy eating is moderation and managing what you eat every day. Don't rely on crash diets. Don't worry about what you ate yesterday. Don't put off good eating until tomorrow. Just try to eat what's best for you in the moment. Focus on now.
With that said:
The key to healthy eating is moderation and managing what you eat every day. Don't rely on crash diets. Don't worry about what you ate yesterday. Don't put off good eating until tomorrow. Just try to eat what's best for you in the moment. Focus on now.
No weight work out: 01/21
AFAP
two rounds of
50 box jumps ( you choose your height, use a step, a 18" box or a 24" box
30 back extensions (no hold....just contract and relax)
(1-14)
two rounds of
50 box jumps ( you choose your height, use a step, a 18" box or a 24" box
30 back extensions (no hold....just contract and relax)
(1-14)
PWO2-day 8
AFAP
2 rounds at 25 reps each exercise each round
tuck jumps
KB fig 8(50 total handoffs each round)
jackknives
pushups
KB font squats
KB standing overhead press left
KB standing overhead press right
inverted rows
2 rounds at 25 reps each exercise each round
tuck jumps
KB fig 8(50 total handoffs each round)
jackknives
pushups
KB font squats
KB standing overhead press left
KB standing overhead press right
inverted rows
Wednesday, January 20, 2010
Words of Wisdom
Early this month we again spoke about the importance of a journal. Both that food journal and exercise journal are tools to hold you accountable for your every day decisions.
"Keep what you have written as a constant reminder, because......
Reflection today motivates your discipline every day, and
Discipline every day maximizes your decisions of yesterday."
--John C. Maxwell
"Keep what you have written as a constant reminder, because......
Reflection today motivates your discipline every day, and
Discipline every day maximizes your decisions of yesterday."
--John C. Maxwell
No weight work out: 01/20
AFAP
5 rounds of
20 lunges
16 pushups or 8 one arm pushups (control your range of motion)
1-13
5 rounds of
20 lunges
16 pushups or 8 one arm pushups (control your range of motion)
1-13
Monday, January 18, 2010
PWO2-day 6
AFAP
3 rounds reps very (first set 23, second set 17, third set 11)
KB swings; 23,17,11
KB clean and press left side; 23, 17, 11
KB clean and press right side; 23, 17, 11
pull ups or inverted rows; 23, 17, 11
3 rounds reps very (first set 23, second set 17, third set 11)
KB swings; 23,17,11
KB clean and press left side; 23, 17, 11
KB clean and press right side; 23, 17, 11
pull ups or inverted rows; 23, 17, 11
Sunday, January 17, 2010
No weight work out: 01/17
AFAP
Three rounds
40 squat thrusts
12 pull ups (remember these can be jumping pull ups or inverted rows)
1-10
PWO2-day 5
AFAP
12 rounds
8 KB sumo DL high pulls
8 seated knee tucks
10 KB Lunges alternating steps (5 each side)
10 pushups
12 rounds
8 KB sumo DL high pulls
8 seated knee tucks
10 KB Lunges alternating steps (5 each side)
10 pushups
Saturday, January 16, 2010
PWO2-day 4
AMRAP - As many rounds as possible
20 minutes
20 KB figure 8 to a hold
10 KB clean and press each side
10 pull-ups/jumping pull ups/or inverted rows
20 minutes
20 KB figure 8 to a hold
10 KB clean and press each side
10 pull-ups/jumping pull ups/or inverted rows
Friday, January 15, 2010
NO weight work out: 01/15
AFAP
Two rounds
65 squat thrusts (remember burpee without the pushup)
15 burpees
Yes that is a lot of burpee "stuff" but get it done. These are excellent metcon workout!
1-8
Thursday, January 14, 2010
No weight work out: 01/14
AFAP
Three rounds
40 Squat thrusts (burpee without the pushup)
50 leg raises ( you can alternate legs)
1-7
Wednesday, January 13, 2010
Tuesday, January 12, 2010
Monday, January 11, 2010
No weight work out: 01/11
AFAP
10 rounds of
10 broad jumps as far as you can jump
10 lunges
4 pistol squats (complete at a range of motion where you can complete the squat)
(1-4)
PWO2
Overview
| WarmUp Routines: Try a circuit of pullups, air squats, pushups, situps, and/or Superman. However avoid or limit a movement if the day calls for that exercise in the WO (ex: Before a pullup WO, limit WU pullups). |
| The two main workout strategies are: As Fast As Possible (AFAP): Complete the prescribed workout in the fastest time you can. As Many Rounds As Possible (AMRAP): Complete as many rounds as you can within the prescribed time period. |
| Also record the load (weight) of KBs used for each movement. For some movements, heavier KBs are reasonable (Ex: Deadlift, SDLHP Sumo deadlift high pulls) |
| Pullups can be substituted with 2Xs Inverted Rows. (1 pullup = 2 IRs) KB Snatches can be substituted with Swings or C&P( clean and press) |
Subscribe to:
Posts (Atom)
