Five rounds:
20 lunges
15 dive bomber pushups
10 jumping pull ups or inverted rows
2-22
Sunday, February 28, 2010
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) |
Subscribe to:
Posts (Atom)
