Breaking That Mental Barrier

Breaking That Mental Barrier

By Josh Bridges

WOD

3 Rounds For Time
5 Wall Balls 14#/20#
10 Toes 2 Bar
Then...

3 Rounds For Time
5 GHD Sit Ups
10 Ball Slams 12#/30#

** Toes 2 Bar can be substituted for V-up Sit Ups and Ball Slams should be done carefully if you don't own a slam ball, use the medicine ball and don't hit your face!**

This article is from the CrossFit Invictus website, a CrossFit affiliate based off of San Diego, written by one of their athletes. Josh Bridges is a navy seal and CrossFit Games competitor. His article on 'Breaking The Barrier' is his own words of wisdom that has helped him perform at the highest level and continue to get stronger.

Breaking That Mental Barrier

(source: http://www.crossfitinvictus.com/blog/breaking-the-mental-barrier-2/)

(Editor’s Note – It’s been a while since we posted this, but it seemed like a good time to remind everyone of the power they have inside them if their mental game is sound.)

The mind is a powerful thing, it can help you get through tough times, or it can cause you to crumble like Greg Norman in the ‘96 Masters. The strong learn how to handle and control their mind when it starts to rant, rave and tell them to stop what they’re doing. The weak let it take over and OWN them.

Is it possible to develop strategies to break your mental barrier?  Absolutely. I prevent this little boss in my head from taking over in a couple of ways.

One more rep.
When that voice inside your head is screaming at you to “put down the barbell” or “get off the bar,” you fight back with one more rep. Completing just one more rep when everything inside of you is telling you to stop is a sure way to grow your mental muscles, and the next time you might do two more reps. Over time, this builds and you begin to control that voice.

Small Goals.
When I am in the middle of a workout, I always have small goals in my head. Small goals add up to big goals. For example, if my workout calls for 30 heavy thrusters, my first goal might just be to get to 5 thrusters.  When I get to 5 and still feel good, I start thinking, “good, I’ll do 5 more without rest,” and when I get to 10 and start to feel fatigued I might just talk myself into “two more.” But at 12, I might use the “one more rep,” and then do it again.  After a few “one more rep” goals, I am at 16 or 20 . . . and all of a sudden I might be close enough to 30 to either take a quick break and knock out the rest in one set, or even finish it off by chipping away on more rep at a time.

Break through that wall.
My old wrestling coach used to yell at us when he saw us start to break mentally, “Break through that wall, it’s the only way to get strong.” He would say it over and over again. We would barely be able to stand up on the mat, but we never wanted to lose the mental battle, so we would fight and fight until we physically could not stand any longer. That became so deeply ingrained that now when things get rough I can still hear his voice yelling “Break through that wall.”

Your body can handle more than your mind thinks it can. Don’t let that little boss in your head beat you; go out there and show it that you are the boss!

Check out more of Josh on the Rogue Athlete Site here.

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30 Ways To Make Your 20s Better

WOD 130513

15 min AMRAP

500m Row or 200m Run

20 Lunges

10 Dips

10 Sit Ups

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An awesome article by ThoughCatalog.com, with some advice and life lessons on how to make your 20s better. I know I'm guilty of at least five of these haha but check out the rest of their website because their writers are all articulate, relatable, and entertaining.

30 Ways To Make Your 20s Better

JUN. 27, 2012

By CHRISTOPHER HUDSPETH

1. Accept that you can’t please everybody, and then decide which select few opinions and feelings you value enough to try and satisfy.

2. Recognize that the grass always seems greener on the other side. Perhaps the grass you’re standing on just needs a little watering — it’s not necessarily where you’re at, so much as what you do there.

3. Don’t spend too much time on Instagram trying to decide if Hudson or Amaro is the more aesthetically pleasing effect on your picture.

4. Enjoy your journeys. Many times, the trip there is more gratifying than the arrival.

5. Make certain that you have some real friends who will tell you if you’re screwing up, regardless of whether you want to hear or not. “Yes men” will have you believing your sh-t don’t stink, but rest assured — it does.

6. Don’t allow your mood to be directly linked to your bank account balance.

7. Live as if you’re not going to make it to thirty. Too often we dread the big 3-0 instead of being grateful for the days we have now, and recognizing how fortunate we’d be to make it that far into the future.

8. If you get a text out of the blue that reads something along the lines of, “Hey, it’s been a long time” during the month of February, don’t answer. He/She just wants a Valentine.

9. If you get a text out of the blue that reads something along the lines of, “Hey, it’s been a long time” during the month of April, don’t answer. He/She just wants some of that tax return.

10. Don’t confuse the people who are often present with the people who are always there.

11.  Make a legitimate effort to have too good of a time today to worry about tomorrow.

12. Remember that the answer to every question you don’t ask is ‘no,’ and start asking more often — no matter the context.

13. If your cable/satellite bill is $20 away from being a car payment, get the basic package. You don’t need that many channels. Take advantage of Hulu, Netflix, and illegal downloading.

14. Skip Black Friday, take advantage of Cyber Monday.

15. Try to keep in mind that while all good things must come to an end, so must the bad.

16. When eating finger foods, use the hell out of your dipping sauce, and don’t be bashful. It’s much better to be out of BBQ sauce and have chicken nuggets than vice versa.

17. Whether it’s big or small, always have something to look forward to. It’s essential to help you get through things.

18. If the world doesn’t end in 2012, make plans to kill it in 2013.

19. Buy sunglasses, Tylenol and Gatorade in advance when you know you’re going to get hammered.

20. If you have to contact a girl/guy first every-single-time, take the hint, cut the ties and keep it moving.

21. If you have to eat Top Ramen for monetary purposes, do so with the genuine belief that finances and cuisine quality will improve.

22. If you don’t have to eat Top Ramen, do it anyway to keep yourself humbled.

23. Spend more money on experiences and less on material things. (e.g. trip to Las Vegas takes precedence over new iPod.)

24. When you go to Vegas, take a minimum of three years off of your life with your actions.

25. Avoid reading comment sections on the internet, especially if you’re sensitive. You’ll lose all hope for civilization.

26. Avoid physical altercations at all costs. We’re too old for fighting — use your words. This isn’t grade school where rasslin’ got you sent to the principal’s office, you risk going to jail or worse.

27. Learn how to grocery shop if you want to be a real grown up. Only some store-brand products are acceptable to purchase — cheese isn’t one of them.

28. Lay off the current generation of teens. Yeah, they do a lot of annoying, preposterous, ridiculous sh-t, but so did we at that age.

29. Save money whenever it’s possible, because as soon as you think you’re ahead money-wise, something expensive will break.

30. Always listen and ruminate, but never make important decisions based off of advice from someone who isn’t going to have to face the consequences. 

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Health Benefits of Sleep

Health Benefits of Sleep

WOD 130507

Rest Day

*How appropriate haha*

Review

• Have you done at least 15 minutes of mobility yesterday or today? Make sure you check out the mobility blog (Day 14) for some tips.
• Support good local foods. Sprouts and Whole foods offer great fresh produce for your diet! Check them out! Maybe you can make a new dish zone or paleo.
• Tidy up your room!
• Share this blog with a friend.

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Health Benefits of Sleep

I decided to write this because of this amazing nap I took and I'm not one to take naps. It felt amazing. Why don't I do this more often? Woo! This is probably the one blog where I don't practice what I preach. I know, I know. It's tough because we all want to do so many things in the day and stay up late, but the more we keep doing that to our bodies the more our bodies will fail us when it's time to perform. I'm that stay-up-late-but-wake-up-early kind of guy. I'm sure I would perform better in the WODs and at work if I slept the right amount of hours. The following are benefits from sleeping that I collected from some websites. Please check out each article because they have so much information for you to read. I know I'm definitely going to try and get more sleep.

• Sleep Improves Memory
• A process called consoludation helps strengthen your memories and "practice" skills learned while you were awake. If you're trying to learn something new - whether it's spanish or a new tennis swing - you'll perform better after sleeping. Wow!

(source: http://www.health.com/health/gallery/0,,20459221_2,00.html)

• Sleep Curbs Inflammation
• Inflammation is linked to heart disease, stroke, diabetes, arthritis, and premature aging. Research indicates that people who get less sleep -- six or fewer hours a night -- have higher blood levels of inflammatory proteins than those who get more. 
  
  A 2010 study found that C-reactive protein, which is associated with heart attack risk, was higher in people who got six or fewer hours of sleep a night. 
  
  People who have sleep apnea or insomnia can have an improvement in blood pressure and inflammation with treatment of the sleep disorders, Dr. Rapoport says.

(source: http://www.huffingtonpost.com/2011/02/02/sleep-health-benefits-_n_817803.html#slide=234466)

• Cutting Hours of Sleep Increases Hunger

• In 2004, researchers at the University of Chicago discovered that sleep loss could reduce the body's ability to regulate hormones that control hunger. This could lead to an increase in appetite and a preference for high-carb foods. Research subjects who slept only four hours a night for two nights had an 18 per cent decrease in leptin, a hormone that tells the brain there is no need for more food, and a 28 per cent increase in ghrelin, a hormone that triggers hunger. "It provides biochemical evidence connecting the trend toward chronic sleep curtailment to obesity and its consequences, including metabolic syndrome and diabetes," said Eve Van Cauter, professor of medicine at the University of Chicago, in a press release. As hunger increased in the research subjects, their food choices changed. After two nights of diminished sleep, the volunteers found foods such as candy, cookies and cake far more appealing than fruit, vegetables or dairy products. "We don't yet know why food choice would shift," Van Cauter said. "Since the brain is fuelled by glucose, we suspect it seeks simple carbohydrates when distressed by lack of sleep."

(source: http://www.cbc.ca/news/health/story/2010/12/02/f-sleep-tips.html)

• Sleep Keeps Your Heart Healthy
• Heart attacks and strokes are more common during the early morning hours. This fact may be explained by the way sleep interacts with the blood vessels. Lack of sleep has been associated with worsening of blood pressure and cholesterol, all risk factors for heart disease and stroke. Your heart will be healthier if you get between 7 and 9 hours of sleep each night. More Info

(source: http://longevity.about.com/od/lifelongenergy/tp/healthy_sleep.htm)

• TIPS ON HOW TO GET BETTER SLEEP by WebMD
• LINK: http://www.webmd.com/sleep-disorders/sleep-benefits-10/slideshow-sleep-tips

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6 Myths about Nutrition & Exercise

6 Myths about Nutrition & Exercise

WOD 130506

6 Rounds For Time

6 Romanian Deadlifts

6 Sumo Deadlift High Pull

6 Front Squats

6 Push Press

6 Back Squat

6 Burpees

**You can do all these at one station, preferably the squat rack station. A good weight for girls is the 45# bar, or just 20# dumbells. A good weight for guys is 75-95#. Technique is everything! Keep good form, and make sure you have enough room. Good luck**

Review

• Diet.
• Cleaning.
• Websites.
• New goals.
• New gym equipment.
• Share to the world.

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6 Myths about Nutrition & Exercise

These are some of the more common myths people had about nutrition and exercise. Some of these I thought were real too before learning them in school and teaching at the CrossFit gym. You'd be surprised at some of the myths that come out to be false. At the end are the sources I took them from so you can look at more myths if you're curious. Good luck!

1. You should eat carbs before you exercise.
• Source: http://www.yourtango.com/experts/cory-couillard/12-myths-about-nutrition-exercise
• The thought here is to provide your body with fuel to burn prior to your workout. The problem is that carbs break down into sugar, causing the hormones insulin and cortisol to spike in your body. This pair of stress hormones promotes fat storage and can hinder your post-exercise recovery.  Instead, try getting your sweat on after eating only a light snack—or nothing, if possible—to prevent hunger pangs.
  
2. Fewer Meals Are The Best Way To Consume Fewer Calories
• Source: http://www.bodybuilding.com/fun/5-nutrition-training-myths-bro-science-vs-exercise-science-part3.htm
• It may seem simple right? If the key to weight loss is consuming fewer calories than it makes sense to just eat fewer meals right? Well, let's take into consideration the typically dietary practices of a Sumo wrestler, whose goal is to gain as much weight as quickly as possible:
  
  • Skip breakfast
  • Exercise on an empty stomach
  • Sleep after eating
  • Consume the majority of their calories late in the day and before bed.
  Now with those things in mind, do you see any similarities between a sumo wrestler's diet and the average American? I hear it all the time from different people: "I don't have the time to eat breakfast". While you're asleep your metabolism slows because you are going 6-8 hours without food. It returns to normal upon eating breakfast. If you skip that meal you're in for a fat gaining day.Another common practice is to skip meals, or eat light during the day, and then have a large dinner at night before bed. The problem with fewer meals has to do with insulin control. So often many people are told to consume more meals during the day to speed up their metabolism. But consuming breakfast and increasing muscle mass are the most effective ways (outside of supplementation) to speed up the metabolism.
  
  The reason for controlling the frequency of eating is to provide insulin control. Insulin is responsible for taking nutrients out of the blood and storing them. The longer you go without food, the more insulin will spike the next time you have a meal. And unless you've just had a high intensity workout that has robbed your body of many nutrients, insulin will store as many of the calories that you've just consumed as fat, as it is able.
  Fat is the storage form of calories in your body, and if your body goes long periods of time without food, it will respond by storing more fat to cope with your dietary habits. Unfortunately fat storage from insulin is optimized right before sleep because your body burns the fewest amount of calories while you're sleeping.
  
  
3. If I miss a meal or two because of a busy day, am I screwing up my hormones and metabolism?
• Source: http://www.mensfitness.com/training/pro-tips/the-fit-5-nutrition-myths
• “Not at all. Nutritionists thought for years that eating multiple small meals sped up the metabolism but ultimately there’s no truth to it. As long as you get all the protein, fat and carbs you need in a day, the time you get them and the amount at each feeding doesn’t appear to be terribly important—unless it’s within a few hours after a weight workout. Try not to miss this meal. But your metabolism certainly won’t slow down and cause you to gain fat if you miss one or two meals." - Men's Health Resident Nutrition Expert
  
4. The Only Heart-Friendly Alcohol is Red Wine
• Source: http://www.cookinglight.com/eating-smart/nutrition-101/nutrition-myths-facts-00412000067116/page9.html
• Truth Beer, wine, and liquors all confer the same health benefits.
  
  The so-called French Paradox elevated red wine to health-food status when researchers thought it was the antioxidants in the drink that protected the foie gras- and cheese-loving French from heart disease.
  
  More recent research, however, has shown that antioxidants aren’t the answer after all. Alcohol—the ethanol itself—raises levels of protective HDL, or good cholesterol, which help protect against plaque buildup in the arteries and reduce clotting factors that contribute to heart attack and stroke, according to Eric Rimm, ScD, associate professor of nutrition at the School of Public Health at Harvard University. Any kind of beverage that contains alcohol, when consumed in moderation (and that means one to two drinks a day), helps reduce heart disease risk.
  
5. Eating Immediately After A Workout Will Improve Recovery
• Source: http://www.medicalnewstoday.com/releases/66363.php
•  Endurance athletes need to take in carbohydrates immediately after a workout to replace glycogen stores, and a small amount of protein with the drink enhances the effect. Drinking low-fat chocolate milk or a carbohydrate drink, like Gatorade, is better for the body, as they replace glycogen stores lost during exercise. Protein is not going to help build muscle, so strength athletes do not need to eat immediately following their workout. 
  
6. Calories Eaten At Night Are More Fattening Than Those Eaten Early In The Day
• Source:http://www.eatingwell.com/nutrition_health/nutrition_news_information/the_13_biggest_nutrition_and_food_myths_busted
• Dr. John Foreyt: “Calories are calories are calories, and it doesn’t matter what time you eat them. What matters are the total calories you take in.” John Foreyt, Ph.D., is the director of the Behavioral Medicine Research Center at Baylor College of Medicine.
  

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How To Train To Run A 5k

How To Train To Run A 5k

WOD 130505

For Time

Run a 5k

**Breath. Pace yourself. Stretch before and after**

Review

• Have you gone grocery shopping for your diet yet? Which diet have you chosen? Red Pill (Day 2) or Blue Pill (Day 34)? Either way, stay in the produce aisle and look for specials!
• Top 10 most visited sites. What are they? Can you rearrange them to make them more productive and positive? Which ones don't you need?
• Cleanliness is next to Godliness. What have you done to clear the clutter to clear your mind?
• Tell a friend. Tell them that this is your chance to prove you can do it (again).

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How To Train To Run A 5k

(source: http://www.fitnessmagazine.com/workout/running/training-schedules/beginner-training-plan-6-weeks-to-a-5k/) 

This guide comes from FitnessMagazine.com, and plans out a 6-week program for beginners trying to get into shape and be comfortable running a 5k. This is great for anyone that's always wanted to do a 5k but never knew how to really 'train' for it. Setting up a goal like signing up for a 5k charity would be the best way to plan for success. Once you have a goal that's about 6 weeks away, you can definitely try this 6 week program. According to the article, this will train you to be able to run for at least 30 minutes straight in 6 weeks! Tip: For each run, aim for a rate of perceived exertion (RPE) that feels like a 5 or 6 on a 1 to 10 scale so you don't burn out too soon. Basically, it means make sure you're not feeling over exerted or burning out too much. You want a comfortable but challenging pace. Good luck!

Week 1

Monday: Walk briskly for 1 mile. Run 2 minutes every half mile until you reach 3.5 total miles. Walk 0.5 mile.

Tuesday: Walk 3-5 miles.

Wednesday: Off

Thursday: Walk 1 mile. Run 3 minutes every half mile until you reach 3.5 miles. Walk 0.5 mile.

Friday: Off

Saturday: Walk 3-5 miles, including 10 run/walk intervals (run 30 seconds, walk 1 minutes) in the last mile.

Sunday: Off

Week Total: 16-20 miles

Week 2

Monday: Walk 1.5 miles. Run 5 minutes, walk 5 minutes; do 3 times. Walk 1-2 miles.

Tuesday: Walk 3-5 miles.

Wednesday: Off

Thursday: Repeat Week 1 Thursday.

Friday: Off

Saturday: Repeat Week 2 Monday.

Sunday: Off

Week Total: 18-20 miles

Week 3

Monday: Walk 1.5 miles. Run 10 minutes, walk 5-7 minutes, run 10 minutes, walk 5-7 minutes.

Tuesday: Walk 3-5 miles.

Wednesday: Off

Thursday: Repeat Week 3 Tuesday.

Friday: Off

Saturday: Walk 1.5 miles. Run 10 minutes, walk 5 minutes, run 5 minutes, walk 5 minutes, run 10 minutes, walk 5-10 minutes.

Sunday: Off

Week Total: 16-20 miles

Week 4

Monday: Walk 1 mile. Run 3 minutes, walk 2 minutes; do a total of 10 times. Walk 5 minutes.

Tuesday: Walk 1 mile. Run 15 minutes, walk 5 minutes, run 15 minutes, walk 5 minutes.

Wednesday: Off

Thursday: Walk 1 mile. Run 5 minutes, walk 2 minutes; do that 7-minute sequence 5 times. Walk 5 minutes.

Friday: Off

Saturday: Walk 1 mile. Run 10 minutes, walk 5 minutes; do that 15-minute sequence 3 times.

Sunday: Off

Week Total: 17.5 miles

Week 5

Monday: Walk 1 mile. Run 3 minutes, walk 2 minutes; do that 5-minute sequence a total of 10 times. Walk 5 minutes.

Tuesday: Walk 1 mile. Run 20 minutes, walk 5 minutes, run 20 minutes, walk 5 minutes.

Wednesday: Off

Thursday: Walk 1 mile. Run 5 minutes, walk 2 minutes; do that 7-minute sequence 5 times. Walk 5 minutes.

Friday: Off

Saturday: Walk 1 mile. Run 15 minutes, walk 5 minutes; do that 20-minute sequence 3 times.

Sunday: Off

Week Total: 20 miles

Week 6

Monday: Walk 1 mile. Run 3 minutes, walk 2 minutes; do that 5-minute sequence a total of 10 times. Walk 5 minutes.

Tuesday: Walk 1 mile. Run 25 minutes, walk 5 minutes, run 25 minutes, walk 5 minutes.

Wednesday: Off

Thursday: Walk 1 mile. Run 5 minutes, walk 2 minutes; do that 7-minute sequence 5 times. Walk 5 minutes.

Friday: Off

Saturday: Walk 1 mile. Run 20 minutes, walk 5 minutes; do that 25-minute sequence 3 times.

Sunday: Off

Week Total: 22.5 miles

You'll run for a total of 60 minutes (with two 5-minute breaks) during the Week 6 Saturdayworkout, and you should be able to run for 30 uninterrupted minutes without difficulty by the time you've completed this program.

Other 6 week training programs to run a 5k

About.com | Six Week 5k beginner program

CoolRunning.com | The Couch-to-5k Running Plan

RunnersWorld.com | Six-week Beginner 5k Schedule

LiveStrong.com | Six Week 5k training

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Blue Pill | Zone Diet

Zone Diet | Blue Pill

WOD 130504

Front Squat 5x5

then,

10-9-8-7-6-5-4-3-2-1

Dips

Push ups

then,

10-9-8-7-6-5-4-3-2-1

Kettlebell Swing

Burpees

**Modified dips can be jump dips, assisted dips, or chair dips. Push ups can be done at the knees. Kettlebell swings can be modified with dumbbells. Recommended weight for dumbbell/kettlebell is 20-25lbs for girls and 35-70lbs for guys.**

Review

• How's your diet? Primal aka the Red Pill? Or do you wanna start off at a easier pace with the Blue Pill aka Zone Diet? Either way you'll get results!
• My room is dirty... I'm going to clean it. Is your living space clean? Cause though we're only on day 4 my living room got dirty REAL quick!
• Share the experience with a friend!

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Blue Pill | Zone Diet

When I introduced the Primal diet in the first 30 days, I wanted to hold off on introducing this diet because of the fear people might not want to try the Primal diet if this one was "easier". I say 'easier' in a sense where foods we regularly eat are allowed in moderation and it's not a total sacrifice of flavor, habit, and variety. Truth is, this diet is just as tough, you'll get results faster and exercise is very important with this eating plan.

The Zone Diet was a diet developed by Dr. Barry Sears which works on a protein, carbs and fat ratio 40:30:30 respectively. This specific ratio has helped lots of people lose weight and keep on a healthy mass. The Zone Diet helps reduce silent inflammation that usually happens in your body. There is a ton of information on this diet and I'll make sure to give you resources to see if this is for you. Some say this diet doesn't give a person the appropriate intake of calories, but it's wrong as this diet doesn't recommend an individual to have more or less calories, but instead encourages you to take as much calories as required by the body.

The Zone diet program focuses on the appropriate planning of meal time in order to control the use of your proteins and cabs by our bodies the whole day. The diet plan encourages people to eat at the least three zone meals a day with snacks in between. Another tip is that you should always eat breakfast within an hour of waking up.

By the way, when I say proteins, carbs and fats, I say them as MARCO-nutrients, not proteins as in meats, carbs as in bread, and fats as in junk food. Only healthy carbs such as fresh veggies, fresh fruits and some grains should be chosen. All bad carbs like processed sugars is a NO REP. Healthy fats like from almonds and avocados are great; you need healthy saturated fats.

Technology today makes this diet SO much easier to follow. The world's knowledge is online and you can find easy recipes, diet profilers, substitution finders, and even family meal planning. The following graphics below show the good/bad foods, examples of some recipes and links to great websites that offer a bunch of recipes to get into the game.

FormulaZone

An amazing site that has many resources that can help you lose weight. Start now here!

Zone Diet Recipe Collections

Over 250 recipes on the zone diet. Broken up main dishes, breakfast, appetizers, lunch, and snacks, this website is awesome for people ready to start cooking!

Dr. Sears | Zone Diet Recipes

More recipes than I can count on here. Has a great blog and forum for people with questions and offers tools to help you along with this diet.

Good luck on your Zone Diet!

Read More

3 Awesome Paleo Recipe Sites

3 Awesome Paleo Recipe Sites

WOD 130503

Rest Day

Review

• Pick your diet. It's going to be 80% of your results. The better your diet, the better your results. It's going to suck, but you'll thank yourself later.
• Clean your room. It's probably dirty cause you didn't listen to me the past 32 days haha
• Tell a friend, it's only Day 3 and you should be asking a friend to hop on the band wagon with you! Let's get sexy!

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3 Awesome Paleo Recipe Sites

www.health-bent.com

• This is an awesome website that offers a bunch of good looking recipes. They always link the recipe to the original website and they take pictures that look absolutely delicious.

www.nomnompaleo.com

• I mentioned this website in a previous blog, but I can help to show this off again. Look at her blog, she is an award winning Paleo blog and has a lot of advice to offer.

www.paleomg.com

• Real food. Real life. Real simple. That's the author's tag line and I completely agree. Check her website out. It's broken up into sections like meats, eggs, veggies, breakfast, treats, etc.

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Abs Are Made In The Kitchen, Not The Gym

"Abs Are Made In The Kitchen, Not The Gym"

WOD130502

3 Rounds For Time

500 meter row

100 single unders

If time is >10mins, 30 burpee penalty

** Make sure you keep a good pace! Set the rower weight to about 4-6 to get an accurate rowing pace. You don't want to be over 10 mins to hit those burpees! Yikes!**

Review

• From the original Day 1, you should already be looking at things to clean up around your house. Get tidy. Cleanliness is next to godliness. Cluttered house, cluttered mind. All those sayings and beliefs are true and you need to prepare yourself for success.
• Your last 10 most visited sites should be positive and productive websites. One can be Facebook, but the rest should be websites that you can reference if you need a new recipe to make, new exercise to have explained, or motivational website to get your mind thinking.
• Tell a friend about your experience with the first 30 days and help them out as well. It's all about love and paying it forward. Let's do this!

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Abs Are Made In The Kitchen, Not The Gym

It's funny to me seeing half-fit people spend half their workout crunching and crunching at the gym with weighted sit-ups and ab machines hoping to see the next set of their abs in the mirror. Sometimes I want to talk up to them and tell them, "The sugar in that drink is basically overriding all those crunches" haha. People think the secret to greek god abs is more crunches and more ab sit ups. But the secret that all body builders and real fitness experts will say is, abs are made in the kitchen. There's a reason for the "eat clean" mentality, it is because that shit works! Eating clean and health is not only going ot make you feel good, but also help you break down the fatty shit store in your FUPA (Fat Upper Pussy Area) haha.

Okay, this blog is seriously FULL PROOF on how to get your stomach. I don't know what else to tell you if you can't follow the following rules. If you are looking to flatten our your midsection, here are some MUST DO tips in the kitchen that should be done before anything else... I repeat... BEFORE ANYTHING ELSE. Good luck people.

• Commit 100% to clean eating. Cheat meals are okay (if you're not on Paleo), your just have to make sure you count your caloric intake. The way to calculate it is in my previous blogs. Check that out
• Cut out all processed food. If you didn't make it, don't eat it. If you really have to, take in the minimal amount possible of unnatural ingredients and chemicals.

• Cut out white flour. White flour is basically made from stripping wheat of everything USEFUL, adding shit, bleaching it, and increasing the amount of gluten the flour can produce. Why even eat it? If you are not on paleo, look for flour that is whole grain flour, sprouted grain flour or gluten-free flour. Your abs will be thanking you.

• Cut out refined sugar and salt. Uh, obvious. Reined sugar and salt can cause bloating and what woman wants that feeling? Removing them from your fiet will not only help your abs, but help your health. Try to find an alternative like agave nectar, honey or brown rice syrup. For salt, try sea salt.

• Eat foods with healthy fats. The biggest difference between an avocado and a cookie is the healthy fats in the avocado. Healthy fats are extremely good for you and a must have in your diet. They help increase fat burning abilities in your body and burn the fat faster.

• Track your calories. Like in my previous blog, eating 500 calories less than your daily recommended intake should get you to losing 1 pound a week without exercise  Weight loss is simple math, eat less than you burn.
• Add more lean protein. Chicken, fish, greek yogurt, edamame are awesome. Protein builds muscle and it is essential for those sexy abs!

• WATER. WATER. WATER. water helps out filter toxins, excess water and sodium from your body. It helps regulate hunger and appetite. Keep drinking water, please!

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Other websites that offer advice on Abs Being Made In The Kitchen!

www.bodybymitch.com | Abs are made in the kitchen: 3 rules

www.thrive-style.com | Abs are made int he kitchen

www.shapefit.com | Great abs are made in the kitchen not in the gym

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