I like for things to happen and if they don't happen I like to make them happen.
-Winston Churchill
BootCamp this week!
Here's a little of what we are doing in BootCamp this week!
TUESDAY
warm up...Sprint 400 m Tabata Push-Ups Sprint 400 m Tabata Sit-Ups Sprint 400 m Tabata Air Squats Sprint 400 mTabata shoulder presses
Mankillers!!! For those of you who don't know, a mankiller is a particularly formidable beast. It involves a burpee and some dumbbells. Start off holding the dumbbells, when you hop the feet out do the pushups on the dumbbells, instead of hop & clap overhead, when you come up power clean and push press the DBs
THEN...
This is a "prison style" workout. Start at one end of the room, perform the movement, then walk to the other side of the room and continue. The bigger the room, the tougher the workout.
15 one-hand KB swings, left (24K/16K)
Farmer's walk (to the other side of the room), left
pistol times 10(one leg squat)
14 one-hand KB swings, right
Farmer's walk, right
pistol times 10(one leg squat)
Continue swings and farmer's walks, alternating hands, down to 1 rep
The workout ENDS with one last farmer's walk
Special bonus: If you have to put the kettlebell down at any point… do 10 push-ups. Scaling options - do 2-hand swings instead, and/or drop the Rx'd weight, and/or start at 10 reps instead of 15.
"Death by Kettlebell Swing" (24K/16K)
Do 1 KB swing the first minute, two KB swings the second minute, three KB swings the third minute… etc.
Continue until you can no longer do the required number of swings in the minute allowed.
Rx'd = Russian swings
We did this workout before, I got 29 rounds + 23 swings. And I vaguely recall swearing I would never, ever do this one again. But I do loooove to swing, and my short term memory isn't what it used to be, so here we are...
THURSDAY
"Tabata What?"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are kettlebell swings, the second 8 are v-ups, the third 8 intervals are shoulder presses, and finally, the last 8 intervals are push ups. There is no rest between exercises. 32 intervals total
For time:
25 - 20 - 15 - 10 - 5
Sumo Deadlift High Pull (w:55 m:75)
Wall Ball Shots (w:14 m:20)
Black Box WOD 5 rounds for time of:
15 one-arm KB high pulls L&R ea.
10 single leg DL L&R ea.
10 Box Jumps
10 Ways to Cut Calories from Mark's Daily Apple
Ultimately, optimal health is more about what you put in your body, not how much. But "how much" does matter to some extent, regardless of what you are eating. A grass-fed steak may be one of the most nutritious foods on earth (bring on that saturated fat), but it shouldn't cause your grocery cart to list to one side.
I eat about 50% of my calories from fat these days, and I've never been healthier or leaner. Eating so much fat keeps me sated so I don't crave huge portions or plates piled high with goodies. That's a nice side effect of eating for my health first and foremost. If you've adopted the Primal Health philosophy of consuming plenty of natural fats, protein and produce, you've taken care of the "what" part of eating, and your body will benefit for years to come because you're eating for your body's blueprint.
However, if you are still carting around a spare tire or not-so-lovable handle the "how much" still matters. Back to that grass-fed steak. While it's healthy, none of us needs more than a few juicy ounces of it at a time (jeez, I'm making myself hungry here). Eat as healthy as you want to eat, but to lose weight, the old rule is still true: you must cut calories. Of course, certain foods will optimize your metabolism. Carbohydrates are a recipe for metabolic and immune disaster. But at the end of the day, calories do count. Here are some easy ways to cut back if you've got a few clingers:
10. Cut meat portions in half.
I'm a huge proponent of plenty of protein – at a minimum, 100 grams daily. But often, meat portions are too big. This is especially true in restaurants, but Carrie and I have noticed the prevalence of gargantuan steaks and step-aside-turkey chicken breasts at the market these days, too. (Attack of the bionic meat?) 3-6 ounces is plenty. Focus on source, flavor, and quality, not quantity.
9. Cut out the (hefty) toppings.
I love loading up my daily salad with plenty of ingredients – usually at least a dozen. But I choose low-calorie vegetables, and a good source of protein, rather than fried, crunchy, caloric toppings. Top your salads with veggies, not cheeses and nuts, if you are trying to lose weight. Top `em even if you aren't, in fact.
8. Eliminate starchy vegetables.
If you are lean and healthy, things like yams and carrots are fine. But they do tend to have more calories than greens and cruciferous vegetables, so mind those starchy squashes and tubers if you want to lose a few pounds.
7. Cut legume portions in half.
Peas and other legumes like chickpeas and kidney beans are rich in vitamins and fiber. They also contain good vegetarian protein and healthy fats. But they're very caloric. If you want to lose weight, cut those lentil, pea, and bean portions in half.
6. Eat only one snack daily.
Snacks can often be as caloric as a meal, particularly things like cheese and nuts. A handful is fine; anything more is a meal. Pay attention to the small bites you take throughout the day because they do add up more than you think.
5. Replace a meal with a protein shake.
If you really want to drop some serious weight (more than those last 5 or 10), replace a meal with a quality, dense shake. Mine packs a generous serving of protein and fiber for minimal calories and virtually no sugar.
4. Replace fruits with vegetables.
Fruits contain sugar, which is fine in limited amounts. But fruits are simply higher in calories than vegetables, something many folks don't know. Replace those fruit snacks with vegetable snacks for equal – or better – nutrition and fewer calories.
3. Use less oil in cooking.
Try using a tablespoon of oil on a lower heat setting instead of liberal pours. I personally don't watch my fat portions much, but my metabolism is set at a high level through years of training and living the Primal lifestyle. As your body adjusts, you'll be able to eat more calories.
2. Watch the nut portions.
Nuts are an amazing nutrient source – protein, fat, fiber, vitamins galore. But they are incredibly high in calories. A serving size is a handful, not a pack.
1. Drink only water.
To really lose weight, make sure you aren't drinking your calories! (Unless those calories are replacing a bulk meal.) Limit alcohol and eliminate dairy and juices.
10 General Physical Skills
1. Cardiovascular/Respiratory Endurance - The ability of body systems to gather, process, and deliver oxygen.
2. Stamina - The ability of body systems to process, deliver, store, and utilize energy.
3. Strength - The ability of a muscular unit, or combination of muscular units, to apply force.
4. Flexibility - the ability to maximize the range of motion at a given joint.
5. Power - The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
6. Speed - The ability to minimize the time cycle of a repeated movement.
7. Coordination - The ability to combine several distinct movement patterns into a singular distinct movement.
8. Agility - The ability to minimize transition time from one movement pattern to another.
9. Balance - The ability to control the placement of the bodies center of gravity in relation to its support base.
10. Accuracy - The ability to control movement in a given direction or at a given intensity
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