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5 rounds
10 deadlifts (115/185)
10 Knees to elbows
Karaoke (down and back)
Broad jump (down and back)
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- 1. Find a diet that makes sense with your lifestyle- First and foremost a diet has to make sense for you and your lifestyle. For example if you are a vegan you might want to stay away from the Aktin’s diet ( an all meat diet). Also, make sure that the diet you choose is one that you will be able to abide by with your budget and schedule. If you have a health problem like diabetes or high blood pressure make sure that you consult your doctor to make sure your new diet is safe and healthy for you.
- 2. Too good to be true is likely not true- If you see a diet that seems just too good to be true it probably is not true. Some examples are diets that claim you can eat “Cookies” on the diet or sprinkle some magic powder on your food that claims to eliminate fat. In order for a diet to be effective it must consist of eating healthy food in reasonable quantities no matter what the diet.
- 3. Count more than calories- Picking a diet should be about more than just losing weight but staying healthy. While a diet with low calories and low sugar will likely make you lose weight make sure the diet has a balance of essential nutrients like vegetables proteins and fats so that you will be healthy while you lose weight.
- 4. Consider the goals of your diet when choosing the diet- Not every dieter has the goals of losing weight. Some want to increase performance; others may want to gain muscle weight. Even if you want to lose weight, you may want to maintain performance in sports like running, CrossFit, wresting or adventure racing. Bottom line; if you are involved in sports make sure that your diet gives you enough energy (calories) to help you keep up your performance.
- 5. Go for lifestyle changes not fads- Don’t pick a diet that has no chance of working for more than a few weeks or months. Pick one that has a healthy and livable lifestyle that you can stick with for the long haul
- 6. Do your research- Don’t just pick a diet, pick a diet that has good standing and works well for others who are like you. This doesn’t necessarily mean that you have to scour through medical journals. A quick look at the reviews on amazon (for a diet book) can be enough to give you some base research.
- 7. Cheaters never win- No matter how good a diet is you have to stay on it. Might sound silly but going out drinking 2 nights a week can absolutely kill your diet. Same goes with late night snacks, pizza, ice cream and even soda.
Cheers
Josh Bobrowsky
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“THE AIR FORCE WOD”
Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees.
For time:
Rx weight: (65/95)
20 Thrusters
20 Sumo-deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats
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Preliminary events
Sign Up
Prelim workout 1
3 Rounds
25 Kettlebell Swings 53 pounds for men 35 pounds for women
25 pushups
25 air sqauts
Finish all 3 rounds as fast as possible Winners are judged by top times
Prelim workout 2
As many rounds as possible to complete in 7 minutes
15 Deadlifts 185 pounds for men 115 pounds for women
Final workout
Top 5 men top 5 women
4 rounds
10 front squats at 135 pounds for men 95 pounds for women
10 burpees
fastest to finish wins
For the promotion with the Ipad lets do max reps hand release pushups in 1 minute
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30 dumbbell burpees for time (25/45)
then
3 rounds
1 min elbow plank
15 supermans
1 min right side plank
15 right hip tap
1 min left side plan
15 left hip tap
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4 rounds
5 pullups
10 kettlebell snatch (35/53)
15 kettlebell walkling lunge (35/53)
20 box jumps (20/24)
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There is a changing of the guard occurring in the world. With the advent of the internet and a myriad of other technology we are able to see the accomplishments of many thousands of people around us. We know when they work out, we know how they are working out, and we know how it makes them feel to accomplish their goals. This has been a majorly powerful step towards helping a huge number of people regain an interest in fitness and health. The problem for many people is still the age old question that has always faced people trying to take their fitness into their own hands:
Why am I doing this?
It is wonderful to see what others do or watch elite athletes on television doing incredible workouts with intense precision but I have seen firsthand that new fitness enthusiasts dive in too fast they sometimes do it without thinking about a longer term goal. Many people want to be fit NOW! They want to be strong NOW! They want to look great NOW! There are a few inherent problems with these thoughts:
- Life results don’t happen overnight
- What happens after you achieve your NOW goal?
It is crucial that you understand these two problems if you want to have long term positive results with any fitness and nutrition program. I see too many people who want results right away. They jump in head over heels into their program and many of them see results quickly but they open themselves up to one of two things: injury from overtraining and a reversion back to their previous ways. It is noble to see people want to work as hard as possible but I see people working hard in the gym then going home and working out again. Results come fast but they don’t give their bodies a chance to recover properly and over time they will fatigue their muscles and joints. When their bodies don’t have the proper time to recover eventually their body will give out. Also, no matter how strong of an athlete you were before you began a workout program it takes some time to really understand how to properly move your own bodyweight let alone weight such as a barbell. If you jump in too quickly or move too much weight incorrectly you fatigue your body to the point of exhaustion and injury very similarly to overtraining.
The problem with reverting back to your previous lifestyle is very real. If you have spent years being out of shape what makes you think that you can take 30 days and get into shape? And, if you drop weight fast why do you think that you will stay in shape if you don’t continue to stay zoned into your workouts and your nutrition. If I have learned anything about habits it’s that they take time to truly sink in. You can’t change 15 years of sedentary lifestyle in 30 days. You need to learn what it is about fitness that drives you and you need to take those deeply engrained emotions and search them. You need to have real reasons for changing your life and those reasons need to remain driving forces as you progress through your program. Without proper goals and motivations you will struggle to stay enthusiastic and that can lead to results being erased. You have to take time to work up to an aggressive training plan. You will be happy having done so.
At the end of the day take your time, learn the proper form, be patient before you move higher in resistance, enjoy the process, and remember…it is not about today, it is about the progress of being better tomorrow. You can do it!
By Jim Crowell
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