4-4-4-4 Ovehead squat 


*3 rounds*

10 overhead squats (135/95)

20 Burpee

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A new year is almost here.  This time of year gets us thinking about a fresh start, making a change for the better, you know that feeling.  You’re going to do more of _______ and less of _________ .   We’ve all been there.  Much of the time it has something to do with going on some type of diet and start exercising.  I’m here to tell you the 1st of the year is not the time to do that.  Yesterday was the time to do that, 10 years ago was the time to start.  Get what I’m saying, if you’re headed down a path that you don’t like…change it.  No one one is going to do it for you.  Here’s the good news; it’s never too late.  You can always improve your position.

If you want to loose weight (fat) – you need to eat better, or less.   No one will come out and say that, we will.  Exercise is not the biggest component here, it helps, but the food you put in your mouth everyday has more to do with your body composition than exercise does.  Whole foods – if you can kill it, pick it off a tree or pull it out of the ground and eat it, it’s a green light.  If it can sit on a shelf in a grocery store for 30 days and still be safe to eat, that’s a red light.  Eat more green lights and don’t starve yourself.  Here’s what the Atkins’ Diet has taught us; zero to  super low carbs will help you lose weight fast AND it’s not sustainable.  Actually, in the later part of the Adkins they have you bring your carbs back up to a reasonable level, but nobody seems to get that far.   Vegetables and fruits are carbs – eat them.

Exercise – there are many ways to skin this cat.  CrossFit is one of them but, it’s surely not the only.  Heck, you may not even have to exercise, if you are up and moving all day, occasionally lifting heavy things, you’re good to go.   Unless you are a hunter/gatherer, farmer, or a mason you probably should get some exercise.

I’m paraphrasing here, ” if you really like your workout routine, you’re probably doing it wrong.”- Arthur Jones

If you like your workout when it’s done, you’re doing it right!  There are no 7 minute abs, there are no 14 minute workouts  3 times a week that get you in the best shape of your life.  That’s just not real.  I often wonder if the actors/models in those commercials feel guilty after seeing themselves on TV knowing that’s not how they got to where they are.

Changing the shape of your body goes against the grain.  Adding muscle is not easy, loosing fat is never easy.  It takes work.  Can it be done, absolutely.  Here’s what it takes; CONSISTENT EFFORT.  Ask yourself this,  these “New Year’s Resolutions” will these same things be important to me in 6 months, 1 year, 5 years?  Remember the answer to that question, is it time to make a resolution or a real change?  Real change happens when you decide it does, not at the 1st of the year.

Here’s how we can help.  One on one nutritional counseling, coaching and programming of a proven exercise program.  Have you heard of CrossFit?  I’m sure; either you love it, or you love to hate it.  Decide for yourself.


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