This is it, summer is NOW here. The preparation for a "bikini body" (or not) has led you to this point. Maybe you're satisfied with your body, but most of us are not. THERE IS STILL TIME TO COMMIT YOURSELF TO YOUR HEALTH, there is always time!
The Month of JULY is YOUR new start.
(Which doesn't mean you have two days to drink beer and eat cupcakes, OR you can spend those two days mentally preparing for how you will be committing yourself, while eat cupcakes and beer.)
I kid...
Give yourself the only true commitment that withstands all others: your health.
ENDURANCE
Chose ONE of The Following:
20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2:Row 20:10x8
Monday, June 28, 2010
Friday, June 25, 2010
June 25, 2010- Try Hot Yoga :)
Cherished Friday!
"Success is the sum of small efforts, repeated day in and day out."
Robert Collier
Strength and Flexibility
HOT YOGA
Endurance
Choose ONE of The Following
Swim, Bike, Run, Row
2 Rounds of:
1min on 3 min off, 1min on 3 min off, 1min on 3 min off
.
"Success is the sum of small efforts, repeated day in and day out."
Robert Collier
Strength and Flexibility
HOT YOGA
Endurance
Choose ONE of The Following
Swim, Bike, Run, Row
2 Rounds of:
1min on 3 min off, 1min on 3 min off, 1min on 3 min off
.
Thursday, June 24, 2010
June 24, 2010 - Mountain Climbers
"Beyond a wholesome discipline, be gentle with yourself. You are a child of the universe no less than the trees and the stars; you have a right to be here. And whether or not it is clear to you, no doubt the universe is unfolding as it should." - Desiderata by Max Ehrmann
As many rounds as possible in 20 minutes of:
11 Overhead Squats 95 lbs
22 Mountain Climbers
11 Sumo Deadlift High-pulls 95 lbs
As many rounds as possible in 20 minutes of:
11 Overhead Squats 95 lbs
22 Mountain Climbers
11 Sumo Deadlift High-pulls 95 lbs
June 23, 2010 - Sugar
In addition to throwing off the body's homeostasis, excess sugar may result in a number of other significant consequences. The following is a listing of some of sugar's metabolic consequences from a variety of medical journals and other scientific publications.
1. Sugar can suppress the immune system.
2 Sugar can upset the body's mineral balance.
3. Sugar can cause hyperactivity, anxiety, concentration difficulties, and crankiness in children.
4. Sugar can cause drowsiness and decreased activity in children.
5. Sugar can adversely affect children's school grades.
6. Sugar can produce a significant rise in triglycerides.
7. Sugar contributes to a weakened defense against bacterial infection.
8. Sugar can cause kidney damage.
9. Sugar can reduce helpful high-density cholesterol.
10. Sugar can promote an elevation of harmful cholesterol.
11. Sugar may lead to chromium deficiency.
12. Sugar can cause copper deficiency.
13. Sugar interferes with absorption of calcium and magnesium.
14. Sugar may lead to cancer of the breast, ovaries, prostate, and rectum.
15. Sugar can cause colon cancer, with an increased risk in women.
16. Sugar can be a risk factor in gall bladder cancer.
17. Sugar can increase fasting levels of blood glucose.
18. Sugar can weaken eyesight.
19. Sugar raises the level of a neurotransmitter called serotonin, which can narrow blood vessels.
20. Sugar can cause hypoglycemia.
21. Sugar can produce an acidic stomach.
22. Sugar can raise adrenaline levels in children.
23. Sugar can increase the risk of coronary heart disease.
24. Sugar can speed the aging process, causing wrinkles and gray hair.
25. Sugar can lead to alcoholism.
26. Sugar can promote tooth decay.
27. Sugar can contribute to weight gain and obesity.
28. High intake of sugar increases the risk of Crohn's disease and ulcerative colitis.
29. Sugar can cause a raw, inflamed intestinal tract in persons with gastric or duodenal ulcers.
30. Sugar can cause arthritis.
31. Sugar can cause asthma.
32. Sugar can cause candidiasis (yeast infection).
33. Sugar can lead to the formation of gallstones.
34. Sugar can lead to the formation of kidney stones.
35. Sugar can cause ischemic heart disease.
36. Sugar can cause appendicitis.
37. Sugar can exacerbate the symptoms of multiple sclerosis.
38. Sugar can indirectly cause hemorrhoids.
39. Sugar can cause varicose veins.
40. Sugar can elevate glucose and insulin responses in oral contraception users.
41. Sugar can lead to periodontal disease.
42. Sugar can contribute to osteoporosis.
43. Sugar contributes to saliva acidity.
44. Sugar can cause a decrease in insulin sensitivity.
45. Sugar leads to decreased glucose tolerance.
46. Sugar can decrease growth hormone.
47. Sugar can increase total cholesterol.
48. Sugar can increase systolic blood pressure.
49. Sugar can change the structure of protein causing interference with protein absorption.
50. Sugar causes food allergies.
51. Sugar can contribute to diabetes.
52. Sugar can cause toxemia during pregnancy.
53. Sugar can contribute to eczema in children.
54. Sugar can cause cardiovascular disease.
55. Sugar can impair the structure of DNA.
56. Sugar can cause cataracts.
57. Sugar can cause emphysema.
58. Sugar can cause arteriosclerosis.
59. Sugar can cause free radical formation in the bloodstream.
60. Sugar lowers the enzymes' ability to function.
61. Sugar can cause loss of tissue elasticity and function.
62. Sugar can cause liver cells to divide, increasing the size of the liver.
63. Sugar can increase the amount of fat in the liver.
64. Sugar can increase kidney size and produce pathological changes in the kidney.
65. Sugar can overstress the pancreas, causing damage.
66. Sugar can increase the body's fluid retention.
67. Sugar can cause constipation.
68. Sugar can cause myopia (nearsightedness).
69. Sugar can compromise the lining of the capillaries.
70. Sugar can cause hypertension.
71. Sugar can cause headaches, including migraines.
72. Sugar can cause an increase in delta, alpha and theta brain waves, which can alter the minds ability to think clearly.
73. Sugar can cause depression.
74. Sugar can increase insulin responses in those consuming high-sugar diets compared to low sugar diets.
75. Sugar increases bacterial fermentation in the colon.
76. Sugar can cause hormonal imbalance.
77. Sugar can increase blood platelet adhesiveness which increases risk of blood clots.
78. Sugar can increase the risk of Alzheimer Disease.
For an extensive list of references, please go to www.justlikesugarinc.com
1. Sugar can suppress the immune system.
2 Sugar can upset the body's mineral balance.
3. Sugar can cause hyperactivity, anxiety, concentration difficulties, and crankiness in children.
4. Sugar can cause drowsiness and decreased activity in children.
5. Sugar can adversely affect children's school grades.
6. Sugar can produce a significant rise in triglycerides.
7. Sugar contributes to a weakened defense against bacterial infection.
8. Sugar can cause kidney damage.
9. Sugar can reduce helpful high-density cholesterol.
10. Sugar can promote an elevation of harmful cholesterol.
11. Sugar may lead to chromium deficiency.
12. Sugar can cause copper deficiency.
13. Sugar interferes with absorption of calcium and magnesium.
14. Sugar may lead to cancer of the breast, ovaries, prostate, and rectum.
15. Sugar can cause colon cancer, with an increased risk in women.
16. Sugar can be a risk factor in gall bladder cancer.
17. Sugar can increase fasting levels of blood glucose.
18. Sugar can weaken eyesight.
19. Sugar raises the level of a neurotransmitter called serotonin, which can narrow blood vessels.
20. Sugar can cause hypoglycemia.
21. Sugar can produce an acidic stomach.
22. Sugar can raise adrenaline levels in children.
23. Sugar can increase the risk of coronary heart disease.
24. Sugar can speed the aging process, causing wrinkles and gray hair.
25. Sugar can lead to alcoholism.
26. Sugar can promote tooth decay.
27. Sugar can contribute to weight gain and obesity.
28. High intake of sugar increases the risk of Crohn's disease and ulcerative colitis.
29. Sugar can cause a raw, inflamed intestinal tract in persons with gastric or duodenal ulcers.
30. Sugar can cause arthritis.
31. Sugar can cause asthma.
32. Sugar can cause candidiasis (yeast infection).
33. Sugar can lead to the formation of gallstones.
34. Sugar can lead to the formation of kidney stones.
35. Sugar can cause ischemic heart disease.
36. Sugar can cause appendicitis.
37. Sugar can exacerbate the symptoms of multiple sclerosis.
38. Sugar can indirectly cause hemorrhoids.
39. Sugar can cause varicose veins.
40. Sugar can elevate glucose and insulin responses in oral contraception users.
41. Sugar can lead to periodontal disease.
42. Sugar can contribute to osteoporosis.
43. Sugar contributes to saliva acidity.
44. Sugar can cause a decrease in insulin sensitivity.
45. Sugar leads to decreased glucose tolerance.
46. Sugar can decrease growth hormone.
47. Sugar can increase total cholesterol.
48. Sugar can increase systolic blood pressure.
49. Sugar can change the structure of protein causing interference with protein absorption.
50. Sugar causes food allergies.
51. Sugar can contribute to diabetes.
52. Sugar can cause toxemia during pregnancy.
53. Sugar can contribute to eczema in children.
54. Sugar can cause cardiovascular disease.
55. Sugar can impair the structure of DNA.
56. Sugar can cause cataracts.
57. Sugar can cause emphysema.
58. Sugar can cause arteriosclerosis.
59. Sugar can cause free radical formation in the bloodstream.
60. Sugar lowers the enzymes' ability to function.
61. Sugar can cause loss of tissue elasticity and function.
62. Sugar can cause liver cells to divide, increasing the size of the liver.
63. Sugar can increase the amount of fat in the liver.
64. Sugar can increase kidney size and produce pathological changes in the kidney.
65. Sugar can overstress the pancreas, causing damage.
66. Sugar can increase the body's fluid retention.
67. Sugar can cause constipation.
68. Sugar can cause myopia (nearsightedness).
69. Sugar can compromise the lining of the capillaries.
70. Sugar can cause hypertension.
71. Sugar can cause headaches, including migraines.
72. Sugar can cause an increase in delta, alpha and theta brain waves, which can alter the minds ability to think clearly.
73. Sugar can cause depression.
74. Sugar can increase insulin responses in those consuming high-sugar diets compared to low sugar diets.
75. Sugar increases bacterial fermentation in the colon.
76. Sugar can cause hormonal imbalance.
77. Sugar can increase blood platelet adhesiveness which increases risk of blood clots.
78. Sugar can increase the risk of Alzheimer Disease.
For an extensive list of references, please go to www.justlikesugarinc.com
Monday, June 21, 2010
June 21, 2010 - Summer Solstice
Happy Summer Everyone!
This is the longest day of the year!
As a tribute to summer, your WOD is
108 Sun Salutations.
RAW FOOD 7 Day Challenge
No heat, no processing, only fresh fruit, vegetables, nuts, seeds. Check the link for a shopping list.
http://www.thebestofrawfood.com/raw-food-shopping-list.html
Have you tried surfing yet? It's a good time to learn :)
This is the longest day of the year!
As a tribute to summer, your WOD is
108 Sun Salutations.
RAW FOOD 7 Day Challenge
No heat, no processing, only fresh fruit, vegetables, nuts, seeds. Check the link for a shopping list.
http://www.thebestofrawfood.com/raw-food-shopping-list.html
Have you tried surfing yet? It's a good time to learn :)
Sunday, June 20, 2010
Saturday, June 19, 2010
June 19, 2010 - Enduro
Happy Saturday Friends!
What a beautiful day to be outside!
Through all of the dark clouds and ocean mist, there is one promise: HOPE
Outdoor 5 RFT
25 Jump Squats
25 Air Squats
25 Pushups
25 Situps
25 Seconds Plank
2 Mile Jog
What a beautiful day to be outside!
Through all of the dark clouds and ocean mist, there is one promise: HOPE
Outdoor 5 RFT
25 Jump Squats
25 Air Squats
25 Pushups
25 Situps
25 Seconds Plank
2 Mile Jog
Tuesday, June 15, 2010
June 15, 2010 - New Look
Happy Tuesday to Everyone!
Attempting to give the blog a new look. Feelings, thoughts, comments?
Let's get back to the basics this week:
Sleep 7-8 hours
Drink 64 oz of fresh, pure water
Eat 5-6 300 calorie meals today
Sweat for 30 minutes!
Simplify: 3 main priorities
Be Happy!
Endurance
Swim, Bike, Run, Row
12x1 minute intervals, Rest 30sec between intervals.
Hold maximal distance possible on each interval.
Strength
Power Cleans, Box Jump
AMRAP 10 min; 5 min rest; AMRAP 10 min
4 Power Cleans (155/135/115) (115/95/85)
12 Box Jump - (24/20/16) (20/16/12)
Post total rounds.
Attempting to give the blog a new look. Feelings, thoughts, comments?
Let's get back to the basics this week:
Sleep 7-8 hours
Drink 64 oz of fresh, pure water
Eat 5-6 300 calorie meals today
Sweat for 30 minutes!
Simplify: 3 main priorities
Be Happy!
Endurance
Swim, Bike, Run, Row
12x1 minute intervals, Rest 30sec between intervals.
Hold maximal distance possible on each interval.
Strength
Power Cleans, Box Jump
AMRAP 10 min; 5 min rest; AMRAP 10 min
4 Power Cleans (155/135/115) (115/95/85)
12 Box Jump - (24/20/16) (20/16/12)
Post total rounds.
Tuesday, June 8, 2010
June 8, 2010 - WODKILLA
WODKILLA
In 30 minutes complete:
30 Ground to Shoulder 5000#/3500#
12-9-6
Handstand Push Up
Ring Dip
Push Up
and with remaining time
As many rounds of possible of the following:
9 Knee to Elbow
6 Hang Power Snatch 75/55
9 Overhead Squats 75/55
Post total rounds.
In 30 minutes complete:
30 Ground to Shoulder 5000#/3500#
12-9-6
Handstand Push Up
Ring Dip
Push Up
and with remaining time
As many rounds of possible of the following:
9 Knee to Elbow
6 Hang Power Snatch 75/55
9 Overhead Squats 75/55
Post total rounds.
Monday, June 7, 2010
June 7, 2010 - Catalina Trim
" Don't think about all those things you dear, just be glad to be here :)" - Massive Attack
Please give yourself the Gift of YOGA today and...
WOD- Frelen
For time: 21 Thrusters 95/65 lbs
21 Kettlebell Swings 24/16 kg
21 Pull-ups 400m Run
15 Thrusters 95 lbs
15 Kettlebell Swings 24 kg
15 Pull-ups
400m Run 9 Thrusters 95 lbs
9 Kettlebell Swings 24 kg
9 Pull-ups
400m Run
Please give yourself the Gift of YOGA today and...
WOD- Frelen
For time: 21 Thrusters 95/65 lbs
21 Kettlebell Swings 24/16 kg
21 Pull-ups 400m Run
15 Thrusters 95 lbs
15 Kettlebell Swings 24 kg
15 Pull-ups
400m Run 9 Thrusters 95 lbs
9 Kettlebell Swings 24 kg
9 Pull-ups
400m Run
Thursday, June 3, 2010
June 3, 2010 - HSPU
“To love oneself is the beginning of a
life-long romance”~Oscar Wilde
5 RFT
11 Hand Stand Pushups HSPU (against wall)
7 Heavy Deadlift (80%)
250m Row or 1 min KB swing
30 Minutes Run, Bike, Swim
life-long romance”~Oscar Wilde
5 RFT
11 Hand Stand Pushups HSPU (against wall)
7 Heavy Deadlift (80%)
250m Row or 1 min KB swing
30 Minutes Run, Bike, Swim
Wednesday, June 2, 2010
June 1, 2010- 7's
WOD- 7's
7 RFT
7 HSPU (hand stand pushups)
7 KB swings
7 Thrusters
7 K2E (knees to elbows)
7 DeadLift
7 Burpees
7 Pullups
7 RFT
7 HSPU (hand stand pushups)
7 KB swings
7 Thrusters
7 K2E (knees to elbows)
7 DeadLift
7 Burpees
7 Pullups
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