This is important so be sure you read it.
I always say the same thing “Stay Tight” over and over and over again. However I didn’t realize that some of you guys aren’t “Staying tight” correctly. This is just as bad if not worse than not staying tight at all.
From what I am hearing is some people are sucking there stomachs in instead of holding your breath and pushing your guy out.
The feeling you want is the same feeling you get when you do a crunch, V UP, Sit up etc…
You want to try and tighten the Abdominal muscles up all around your midsection. Keeping these Muscles tight will stabilize your spine through the movement.
You really need to focus on this when your training. Overlooking this will cause you to get injured very quickly. Training without staying tight is asking for an injury. Your spine has no stability so it’s easy to go into flexion with your spine if the muscles around it aren’t tight. Training with your spine in flexion is a no no. So please make sure you focus on this and do it correctly.
Hours for today and Friday are 9 and 11am.
Everyone who comes in to class today and tomorrow must do the wod and nothing else but the wod.
There is no room for any other training other than what is on the board so don’t come in tomorrow unless you are doing the workout on the board.
Teams of Three, 2 Guys and 1 Girl on each team.
300 Cal Row
300 Wall Ball @20/14
200 Burpee Box Jumps
200 Goblet Squats @55/35
100 Pull Ups
100 Cal Bike
By the comments I got when I posted about nutrition let’s just say we’ll leave all the nutrition stuff for AFTER the Holiday.
But let’s get ya going and motivated for Monday, cause you know your gonna be like “why did I eat so much shit for Thanksgiving? I feel like shit!”
I wonder if the Pilgrims stuffed their faces for Thanksgiving or if they were sincerely just focused on giving Thanks.
They probably didn’t overdo the amount of food they ate for the Holiday either.
I think it’s just us animals that make enough food to choke a horse for the Holidays.
All this nonsense talk about how the Tryptophan in the Turkey making you tired, how about it’s the fact we stuff our faces with carbs all day that our bodies are in shock and have no choice but to lay down and stop working.
So this is what I wanted to say was that when someone makes a major change to their body it’s always the same story, “Ive had enough of being fat and decided that I needed to start eating right.”
This is the common denominator with everyone who lost a lot of weight, they made a decision and they changed the way they ate.
They didn’t just change the way they ate for a week or two or even three.
They changed their lifestyle which means they started eating well for a long time.
I think what a lot of us do is say “well I know I have to eat better so I’ll change what I eat for a two weeks or a month and see what happens”.
This just isn’t going to get you where you want to be.
You’ve got to first make the decision to do it and stop with the excuses, then you have to decide to change your eating habits and start eating well on a daily basis. You can’t give yourself two weeks or a month, you just say this is how I eat from now on, no matter what this is how I eat.
Your body composition changes over time, a long time. If doesn’t happen over night because it didn’t take you over night to gain weight so it’s the same when you’re trying to lose it.
The thing I’m trying to get across is make the decision and just keep at it, don’t make it like you’re always thinking about eating or not eating and when Is this over. Make up your mind and then forget about it, then before you know it you’ll be exactly where you want to be.
Think about it, this is nothing compared to what you have done in your life. Don’t let food control your life, you control your life.
Row 1000 Meters 100/100 Sprint/Slow
10 x 10 Kettlebell Snatch 30 seconds rest between
4 x 3 Min Rounds with 2 Min Rest in between rounds
5 Back Squat @75% Max
10 V UPs
Thursday the 26th: Classes start at 9 and 11 am
Friday the 27th: Classes start at 8, 9:30 and 11 am
Plank Walks 30/30 For A Total of 5 Minute
Assault Bike 10/20 4 Minutes
10 x 10 Swings w/ 30 sec rest
7 Rounds For Time
Hang Power Clean 7 Reps @165/100
Bench Press 7 Reps @205/135