Day 8 of the WHOLE30!
Great work yesterday on the back squats and pull ups! We had a TON of PR’s for both.
If you weren’t able to make it in today, please complete yesterday’s testing today.
otherwise, for those who did come yesterday:
15 Minute Work Capacity Test
(Compare to 9/13/11)
Complete AMRAP in 15 minutes:
10 Push Ups w/ hand release
15 wall balls
20 kettlebell swings
Why not 5?
(That is, why not get your training in 5 days/week?)
I have had some awesome conversations over the past few days with many of you about your progress over the past couple months. Some of the specific subjects have revolved around: fat loss, a decreased occurrence of nagging injuries, HUGE strength gains, and in general; just looking, feeling and performing better – all GREAT stuff! Now being able to re-test some simple benchmarks taken 8 weeks ago, further drives home the point to me that we are doing things right.
I’ve also had some recent conversations with clients who are pleased with their progress, but are “ready” to make a greater personal commitment to their experience and their results. In nearly all of these latter conversations, we together conclude that focused nutrition, consistent attendance, relevant goals, or all three are lacking. Surprise, surprise, right? But while it is important for people to recognize the reality that personal responsibility is a pre-requisite to results in health and fitness, we must do something more about it than merely recognize the fact – and I’ve got a little incentive idea I’ll share below that may increase your motivation.
But first, let’s address the fact that we’re 8 days into another WHOLE30 challenge and this time, you are armed to the teeth with resources from the binders we have provided. The lack of response with yesterdays comments makes me wonder if a few of you had too much fun (for the Whole30 sake, anyway) over the Halloween weekend. If so, I’d challenge you to get back on it…today. Take this seriously and consequently take also the countless health benefits, increased discipline, changes in body composition and healthier relationship with food that can be yours in just 30 days…start somewhere.
As for your training, while it will never replace proper nutrition as the most significant part of the fitness/weight loss/performance equation, it will certainly help a lot. Our program is designed to be completed 5x/week. I know not everyone can make it in 5x/week, but if you can, you should. Another crazy thought, right?
Going into the holidays is definitely a great time up your commitment, so I’ll up mine to you with that incentive I wrote about earlier. It’s simple, but hopefully you can appreciate the intent. So here it is…
Anyone who makes it in 20+ times in the month of November will get a free t-shirt. Not bad, right? There’s only 1 catch…only 5 days each week will count towards your total. So, that means there’s no “t-shirt” incentive for you to come 6 days in 1 week. Average 5 days/week (3 on the last week of the month) and you get a free shirt. Any takers???
Finally, I’ll just quickly take a moment to express how grateful I am to be surrounded by such awesome people in our CF801 community – both clients and our coaches. These past few months have been so much fun for me (despite my kidney stone experience). We’ve made some awesome progress so far this fall and I’m really excited for that to continue through winter and the coming months.