PWO2 Day 1

AMRAP 20 mins

3 Pullups 6 Diamond Pushups 10 KB Swings 5 KB Standing Overhead Press (each side) (See KB C&P video, and ignore Clean portion)

No weight work out: 01/10

AFAP

2 rounds of

50 squats

50 lunges

25 pushups (complete against wall, from knees, or knees of combination of all)

(1-3)

No weight work out: 01/09

AFAP

10 rounds of

15 squat thrusts ( burpee without the pushup)

10 situps

5 pull ups (jumping pull ups are fine)

(1-2)

No weight work out: 01/08

AFAP

3 rounds of

50 air squats

4 pistol squats (complete the range of motion to the best of your ability)

(1-1)

No weight work out: 01/07

AMRAP ( As many rounds as possible) in 10 minutes:

10 box jumps

5 pull ups

No weight work out: 01/06

AFAP

five rounds of

20 squats

15 back extensions

No weight work out: 01/05

AFAP

150 lunges

50 tuck jumps

No weight work out: 01/04

AFAP

Three Rounds of

50 squats

15 knees to elbows

No weight work out: 01/03

AFAP

Three rounds

50 lunges

15 dive bomber pushups

10 pull ups

No weight work out: 01/02

AFAP

Four rounds

30 squats

10 squat thrusts

The squat thrust is the same as the burpee without a pushup. Video can be viewed on the side of this page. If you add the pushup that is fine too!

No weight work out: 01/01

AFAP
Four rounds
30 lunges
4 one arm pushups, or 12 regular push ups

Happy New Year

Happy New Year to all of you!! Have we thought about and prepared those goals for 2010. My list has gotten much larger and I will share them with you at out meeting on Thursday. Today I will begin posting "No weight workouts" and will continue for the entire year. There will be intermittent breaks where we may add no shorter duration workouts similar to the "Prison Workouts." Prison Workout 2 will begin January 11.

Lets stay focused and continue to make good food choices. Please email me with any concerns or questions.

Chiropractor Dinner

At our last meeting there was a little discussion about chiropractic care. I will share with you that I am 100% committed to my chiropractor. I will see him about any concern about my health before I make a visit to my primary physician. I have personnally seen this type of care do wonders for my son Austin! Dr. Tim, my chiropractor, is located in Lombard and he hosts monthly free dinners to discuss the care his office could provide to you and your family. Please see the below invitation to the next dinner. If you decide to go, let me know and I will join you. Dinners are really good and the presentations are not too long.

Learn the 5 Keys to Amazing Health!

Free community dinner

1. Nutrition: Learn what foods are best for your body.
2. Exercise: Burn twice the fat with only 10 minutes of exercise.
3. Reduce Stress: Learn easy steps to decrease stress and anxiety.
4. Eliminate Toxicity: Remove toxins and unnecessary medications.
5. Nerve supply: Boost your nerve system to heal your body.

Monday, January 11, 2010 @ 6:30 p.m.

Buca Di Beppo Restaruant
90 Yorktown Rd., Lombard

Register yourself and up to four adult guests.

Call (630)235-6353 to reserve your seat. Seating will be limited to first come first served.

Equipment

We will begin Prison Workout #2 on January 11, 2010. This routine will consist of four days of a work out and then a day off. I will post workouts on the days off too. Those work outs can be completed without any equipment.

As for equipment for the PWO#2 you will want to utilized a kettlebell and a pull up bar. I have attached two links to assist you in the purchase of that gear.

http://www.dickssportinggoods.com/family/index.jsp?categoryId=3540936

Iron Gym pull up bar

http://www.roguefitness.com/store/ader_kbs.php

Kettlebells

You can also find these at Dicks or Sports Authority.

I recommend for the males at least a 35 pound and for the women at least a 15 pound. I would expect you will all quickly progress to a 20 or 25 pound.

Please let me know if you have any questions before we begin this next challenge.

2010 Goals

We are winding down on the conclusion of 2009. I hope all of you have accomplished the goals you set out for as we began 2009. With a new year soon upon us, it is time to again revisit those thoughts and set some new goals.

As we spoke about in the meeting, lets set goals that are measurable and obtainable. On January 4 we will begin another eight weeks of personal commitment. Eight weeks, from Januuary 4 until March 1, lets strive to make improvement. Weather that improvement is in your minds, hearts or bodies lets accomplish a goal we have thought about over the past several months.

I have enjoyed our meetings and like how we have become our own small group. With the new year soon here, lets see if we can bring a friend or family member to join us.

Please post or email me those fitness goals you want to accomplish by March 1. Remember attainable and measurable. If you can accomplish those goals, I will offer a free thirty minute personal training session for you as a reward of your accomplishment.

Please post those goals or email me the goals at fitforduty@att.net.

My goal is going to be a 95 TGU with an olympic bar.

fitness?

For those of you who attended the meeting yesterday, thank you. I believe we are accomplishing a lot.

Year 2010 is almost here. As we begin to think and plan our goals for this new year, lets keep in mind our definition of "fit." We all have our personal ideas of what "fit" is but hopefully hearing others and talking about what we can accomplish has broadened your scope of the definition.

I really like the following description of fitness. This came from a Crossfit journal. I believe the key word in the following description are "hard and fast" and not to develop a routine with consistently the same activity. Mix it up!!

World-Class Fitness in 100 Words:

■ Eat meat and vegetables, nuts and seeds,

some fruit, little starch and no sugar. Keep

intake to levels that will support exercise but

not body fat.

■ Practice and train major lifts: Deadlift, clean,

squat, presses, C&J, and snatch. Similarly,

master the basics of gymnastics: pull-ups,

dips, rope climb, push-ups, sit-ups, presses to

handstand, pirouettes, flips, splits, and holds.

Bike, run, swim, row, etc, hard and fast.

■ Five or six days per week mix these ele-

ments in as many combinations and patterns

as creativity will allow. Routine is the enemy.

Keep workouts short and intense.

■ Regularly learn and play new sports.

WOD 12/5/09

Since there isn't a workout posted, I will post up what I did today.
10 rds afap

8 tire flips 162lb tire (4 down decline of driveway, 4back up the incline)
15 sledge hits
5 pullups
10 kettlebell cp left and right

Pretty quick, but I got some funny looks from the neighbors.

Meeting

We will be having the first meeting of this next phase on Thursday, December 3, 2009 at 11:30 at the Westmont Water Department on Burlington.

Please join us to discuss Christmas challenges, new goals, and our health plans for 2010!

Questions please contact me at

fitforduty@att.net

Jim Schlicher

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!!