no weight work out: 02/28

AFAP

Five rounds:

20 lunges

15 dive bomber pushups

10 jumping pull ups or inverted rows

2-22

no weight work out: 02/27

AFAP

As many rounds as possible in 10 minutes:

15 tuck jumps

10 squats

no weight work out: 02/26

AFAP

three rounds

50 squats

30 sit ups

no weight work out: 02/25

AFAP

Three rounds of:

50 lunges

25 walk out push ups

no weight work out: 02/24

AFAP

10 rounds

10 broad jumps

10 sits

10 pistol squats ( use support if needed )

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...

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.

no weight work out: 02/22

AFAP

five rounds of

20 air squats

15 dive bomber push ups

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

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

no weight work out: 02/20

AFAP

10 rounds

10 broad jumps

10 squats

5 pull ups

2-14

no weight work out: 02/19

AFAP

two rounds:

40 squat thrust

20 jumping pull ups (pull ups)

10 pushups

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!

no weight work out: 02/18

AFAP

Partition as you need:

100 lunges

100 squat thrusts

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.

This Blog

Linked From Here

My Blog List

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…

No weight work out: 02/17

AFAP

Five Rounds:

20 squats

10 sit ups

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

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)

no weight work out: 02/16

AFAP

Four Rounds:

30 squats

30 lunges

30 situps

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!

No weight work out: 02/15

AFAP

Four rounds:

30 squats

20 pushups

2-9

PWO2 Day 24

AFAP 5 rounds Reps vary.

Pullups: 5 each round KB Swings: 25, 20, 15, 10, 5

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

PWO2 Day 23

AFAP 10 rounds

10 Situps 10 KB Deadlift 10 Fig8 (20 handoffs per round)

no weight work out: 02/13

AFAP

two rounds of:

65 squat thrusts

30 knees to elbows.

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

no weight work out: 02/11

AFAP

four rounds of

30 squat thrusts

30 tuck jumps

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

no weight work out: 02/10

AFAP

Four rounds of

30 lunges

30 tuck jumps

NO weight work out: 02/09

FARLICK training again

11 rounds of

sprint 100 meters

walk 100 meters

PWO2 Day 20

AFAP 7 rounds

6 Dive Bombers 12 KB Front Squat 18 KB Fig8 to Hold (9 “holds’ each side)

PWO2 Day 19

AFAP 8 rounds

8 KB Clean & Press R 8 KB Clean & Press L 8 Pullups

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

FOR SALE.

Greg Lemond Spin bike low mileage and in great condition.

$500.00

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)

PWO2 Day 18

AMRAP 20 mins

KB Swings: 10 each round Burpees: 1, 2, 3, 4, 5….

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)

PWO2 Day 17

AFAP 12 rounds

Superman (10-sec hold) 10 Seated Knee Tucks 20 KB Fig 8 (40 total handoffs each rd)

No weight work out: 02/05

AFAP

4 rounds of:

30 lunges
40 leg raises
5 TGU right
5 TGU left

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

No weight work out: 02/04

AFAP

2 rounds of:

75 lunges
50 leg raises

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!)

PWO2 Day 15

AMRAP 20 mins

5 Dive Bombers 10 KB Swings 15 Air Squats

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)

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.

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

No weight work out: 02/01

AFAP

10 rounds
15 squat thrusts
15 squats
5 pushups