Do each exercise 30 reps x 4 rounds:
- Standing Russian bar bell twists Watch the video
- Lying Russian twists Watch the video
- Glute Ham developer or sit ups
- Back extensions or super mans
Word of the day, Trust = relationship of reliance
"I cannot say whether things will get better if we change; what I can say is they must change if they are to get better." ~ Georg C. Lichtenberg
Change – it’s a word we’ve all heard, probably too much, especially last year over the course of the Presidential elections. Every time we turned on the TV, some politician was talking about change and how “change is coming.” We all recognize areas in our lives where we need to make changes, but even more so, how often do we point out areas where others around us need to make changes, often pointing that out to them on a regular basis? But change starts with you.
My headline refers to the 1976 David Bowie song “Changes” – It’s a great song, and yes, I know…I was only 10 years old when it came out, but it’s still a classic. Here are a couple of verses from the song and the video to watch:
I still don't know what I was waiting for
And my time was running wild
A million dead-end streets
Every time I thought I'd got it made
It seemed the taste was not so sweet
So I turned myself to face me
But I've never caught a glimpse
Of how the others must see the faker
I'm much too fast to take that test
(Turn and face the strain)
Don't want to be a richer man
(Turn and face the strain)
Just gonna have to be a different man
Time may change me
But I can't trace time
We can all make lists of areas in our lives that need changing, but too often we continue along our same path, repeating things over and over. Albert Einstein once said “The definition of insanity is doing the same thing over and over again and expecting different results.”
You see, positive change requires vision. Do you have vision in your life? We often allow vision to guide us to begin something (let me give you an example…how about exercise?) You have this great vision for how you want to change your body. You create an image in your mind of what you want to do and even how you want to look. However, something comes along and takes your focus off of your workout, and suddenly your vision is left out of the picture. It takes constant vision to cause you to continually move in the direction you want to go. In other words, that vision kept in the forefront causes you to CHANGE.
Don’t forget to change it up! It is human nature to find a norm and get sucked into the same routine or comfort zone. When you find your comfort zone, you begin to relax. You need to constantly challenge yourself to go to the next level so you keep yourself motivated.
Change only what needs changing – don’t get in the way of progress. Allow what is working for you to continue without interference. Focus on the areas that need help and make changes there. If you think you need to change something, make sure the change you offer is better than what was offered before. Don’t try too many changes at once.
The workouts I feature on this blog are designed to “change it up.” Take what you can from each, and adapt to your own level and ability. Soon you’ll see your body and your health start Ch-ch-ch-ch-changing!
Monday workouts set the tone for the week. I hope everyone had a fantastic weekend and is ready for the week ahead.
Warm up: 10 walking lunges, 10 air squats, 20 sit ups, x 2: run 400 meters at 60%
Workout: Body weight squats (round to the nearest 5 LBS, beginners 50% of your body weight on the bar or less. Remember an Olympic bar weighs 45lbs) & pull ups. Here are the reps: 21, 18, 15, 12, 9 6, 3, 1
This is a timed event.
Congratulations to all who competed in the Crossfit games this weekend. A big shout out to Jason Khalipa for a fantastic performance both days. Jason was the 08 winner and if it wasn't for a fall on the first event would of repeated.
The Weekend Workout:
Warm up: 1 mile run or 2k meter row
Workout: 135 LBS Bench press 21 reps, 2 Pood Kettle Bell Swings 21 reps,
Repeat this circuit 6 times you can take a rest after each round of 1 minute or do it without rest.
If you need to scale this workout reduce the amount of the bench press and the weight on the kettle bell. If you don't have any KB's use a dumbell.
1 Pood use 35 LBS dumbbell
1 1/2 Pood 55 LBS dumbell
2 Pood 70 LBS dumbell
Word for the day:
Service - work done by one person or group that benefits another
TGIF Workout: Hills! Sprinting hills is one of my worst nightmares. It reminds me of my football days at Fresno State.
Warm up: 20 air squats, 10 pull ups, 10 knees to elbows, 10 standing broad jumps x 2 then run 400 meters at 60%
Workout: Most of you will be using a treadmill ( but if you have that dreaded hill in your back yard or by your club, please be my guest and use it)
7 x 400 meters or 1 lap at 10% elevation & as fast as you can go. The rest period will be for 3 minutes with the elevation at 0% incline and a fast walking pace. These are max effort sprints please make sure you are really warmed up before going 100% If you are using a treadmill please record your time at the end of the 7th sprint, you don't need to add the 3 minute rest.
The word of the day: Friendship, what does that mean to you?
Today's workout is a max effort day. We will be pushing some weight!
Warm up: Jump Rope, Box Jumps, start with 12" box and move your way up and record your highest jump. Advanced Plyomtric warm up Medicine Ball Push Ups
Checkout this 55' box jump wow!
Workout: 4 sets of 4 reps each. Get yourself warm so the first few sets to get to the weight that you will be able to do for 4 reps don't count. Once you have found correct weight that you can do 4 reps with start your sets.
Word of the day: Volunteer. In your own way try to give back to others that might need a little help.