“Mark Blonsky Home Workout”

Eat meat and veggies today. Rest up for tomorrow.

“Fun Friday”

Nice Dice Game

Table Hops

Barbell Rollouts

Monkey Crossings

Sandbag Step-ups

Shoot Throughs

Rope Climbs

Why it’s hard to stick to a diet

The summary…

When you lose weight (via calorie restriction) the hormones that regulate your appetite (leptin and ghrelin) rise and fall respectively, which makes you more hungry than when you were fat. I hate studies like this for 2 reasons.

1. The only factor they controlled was calorie intake (not food quality). I would be interested to see if eating a diet based on whole foods (meat, veggies, fruit) would have the same effect. One of the proclaimed benefits of eating whole foods is that they have less impact on hormones (because they are a less dense source of calories and macro nutrients).

2. They lead you to believe that sustained weight loss is hopeless. Unless… It’s no surprise that the recommended course of action is to control the wacked out hormones with prescription drugs. They end the article by saying “researchers just do not know enough about obesity to prescribe solutions.”

They must not be able to find enough obese people to experiment on? Or maybe the organizations who fund studies like this are also the ones producing the food items that make us fat or manufacturing the prescriptions we “need” to make us better. It’s comparable to Tobacco Companies funding studies to determine the health risks of smoking. They just can’t seem to figure it out, so better keep selling. Bottom line, the system is broken. For now you’ll have to be your own advocate and find a diet that works for you. If you’ve tried calorie restriction, or switching to low fat milk, or eating more whole grains, or weight watchers, or slim fast, or any other popular option and it didn’t work… maybe it’s time to try another way. I suggest talking to someone who has found long term success. Then talk to another. See if they tell you similar stories.

Diet Challenge Meeting this Saturday and Sunday (28th and 29th). Both days at 8am. Laura will be present to take measurements and we will FINALLY be bringing the “Cheat Management System” online. If you can’t make either of the meetings let me know so you will still get partnered up. Bring a food log and the initial weigh in paperwork (I have some of yours).

Thursday Training:
“Mark Blonsky Home Workout”
8 rounds, for effort
Run 2 minutes (treadmill)
30 second plank (hold the top of the pushup)

“Performance” (Normal Workout)
A. Skill work
3 rounds, for effort
Overhead Squat x 6-12 reps
Back Extensions x 12-15 reps
Goal Work x 2-50 reps (depending on your goal)

B. WOD
1 minute at each station, max reps, no rest
Strict Pullups (choose a band that gets you 10+)
GHD Situps
Dips (on box, rings, or bars)
Box Jumps (high)

“Fitness” (Lower Skill/Intensity)
A. Skill work
3 rounds, for effort
KB Squat x 4-8 reps (hold a KB at your chest)
Back Extensions x 12-15 reps
Goal Work x 2-50 reps (depending on your goal)

B. WOD
1 minute at each station, max reps, no rest
Jumping Pullups
Leg Lifts
Dips (on box, rings, or bars)
Box Jumps (or step ups, high box)

“Competition” (Higher Skill/Intensity)
A.
Tabata Row for Calories
8 rounds
20 seconds max effort
10 seconds rest

B.
3 rounds, for effort
10 Box Jumps (high)
10 Shuttles
rest 1 minute

C.
Olympic lifting skill work
keep it light and focus on position
- 3 position snatch
- snatch balance
- squat clean to thruster
- split jerk

“Runners” (Half Marathon Training)
100 ups
any other pose drills you think you benefit from
and then,

Run 800 meters
rest 1 minute
Run 800 meters
strive for aggressive consistency, or consistent aggressiveness
be the pose

Bonding through mutual suffering. Powerful stuff

Wednesday Training:

“Mark Blonsky Home Workout”
Run 10 minutes (treadmill)
and then, no rest
5 rounds
20 Air Squats
15 Situps
and then, no rest
Run 5 minutes (treadmill)

“Performance” (Normal Workout)
Deadlift 5 sets of 3 reps @ 80% or higher
Rest 2 minutes between sets
and then,
DB Front Squat Ladder x 5 sets
1 DB Front Squat (DB’s at the shoulder, squat)
bring dumbells to the hang
2 DB Front Squats
bring dumbbells to the hang
3 DB Front Squats
bring dumbbells to the hang
4 DB Front Squats
bring dumbbells to the hang
5 DB Front Squats
that’s 1 set
Find the heaviest set of DB’s you can complete the ladder with

“Fitness” (Lower Skill/Intensity)
Deadlift 5 sets of 5 reps @ 70% or higher
Rest 1 minute between sets
and then,
DB Front Squat Ladder x 5 sets
1 DB Front Squat (DB’s at the shoulder, squat)
bring dumbells to the hang
2 DB Front Squats
bring dumbbells to the hang
3 DB Front Squats
bring dumbbells to the hang
4 DB Front Squats
that’s 1 set
Find the heaviest set of DB’s you can complete the ladder with

“Competition” (Higher Skill/Intensity)
A.
Partitioned Grace
3 rounds for effort
10 Clean and Jerks 135men/85women
rest as long as the previous round took

B.
3 rounds for effort
15 KBS 55men/35women
10 Handstand Pushups
rest as long as the previous round took

C.
1 round for effort
10 DB Hang Squat Cleans 35men/15women
9 DB Hang Squat Cleans 40men/20women
8 DB Hang Squat Cleans 45men/25women
7 DB Hang Squat Cleans 50men/30women
6 DB Hang Squat Cleans 55men/35women
5 DB Hang Squat Cleans 60men/40women
rest as long as the previous set took

D.
2 rounds for effort
15 Deadlifts 155men/85women
15 Burpees
rest as long as the previous round took

(rest periods are designed to simulate the work/rest ratio of a team workout)

“Runners” (Half Marathon Training)
Strength:
Deadlift 3 sets of 5 reps @75%
Bench Press 3 sets of 5 reps @75%
Front Squat 3 sets of 5 reps @75%
use chains if you can front squat your bodyweight

Crossfit:
5 rounds for time
1 Rudolph
5 DB Hang Squat Cleans 45men/25women
7 Pushups

Tuesday Training

“Mark Blonksy Home Workout”
5 rounds for effort
Run 60 seconds (treadmill)
Burpees 60 seconds
Rest 60 seconds

“Performance” (Normal Workout)
3 sets, for skill
Double Unders x 5-20
Depth Jumps x 10 (vary the height and distance)
Sled Pulls x 2
and then,
3 Rounds
Row 1000 meters
Max Reps Strict Press @ 50% of 1 rep max
Each row and each set of presses are scored separate

“Fitness” (lower skill/intensity)
3 sets, for skill
Double Unders x 5-20
Forearm Plank x 45 seconds
Sled Pulls x 2
and then,
3 Rounds
Row 600 meters
Max Reps Strict Press @ 50% of 1 rep max
Each row and each set of presses are scored separate

“Competition” (Higher Skill/intensity)
Stuttering Grace
3 rounds
10 Clean and Jerks (135men/85women)
rest 1 minute between rounds
and then,
Alternating Tabata x 4 (20 seconds max reps, 10 seconds rest)
Wallballs
Double Unders
Shoot Throughs
Double Unders
Squats
Double Unders
Shuttles
Double Unders

“Runners”
Well deserved rest day
Mobility, nutrition, and de-stress

Fear is complicated. Websters defines fear as a distressing emotion aroused by impending danger, evil, pain, etc., whether the threat is real or imagined.

The evolution of our culture has driven much of the natural fear from our lives. Natural fear, like will I survive the winter? Will I have food tomorrow? Will I be eaten by a puma? But those laughable fears have been replaced by new modern fears… like how do I pay for that? Will my high blood pressure kill me? How do I lose weight? and how many facebook friends do I have? The point being, fear will always be there. So, how do you handle fear?

You can duck, or you can stand up and face it.

I see people face fear daily. It may not sound too dramatic to anyone who hasn’t been here, but truly testing your physical limits is scary. I see people succeed, triumph, win, and revel in the moment… and I see people fail, fall, bleed, collapse, suffer, and get pissed.

Whether you succeed or fail is secondary to the attempt. Because for every person here who steps up and tries, there are a dozen more sitting home ducking. Avoiding what they fear and remaining where they are. Standing up to fear is the road to progress. Deciding that you won’t settle, that you won’t back down, that you are ready to be better.

Here is some additional reading about comfort zones

10 WAYS TO GET OUT OF YOUR COMFORT ZONE

Squash your fear

Editors note - I think black coffee is perfectly healthy

Thursday Training:
“Performance”
DB Split Squats 4 sets of 4-6 reps per side
If you get 6 reps, go heavier. Rest 90 seconds between sets
and then,
3 Round for time
25 Double Unders
25 Busch League Burpees
and then,
Goal/Goat Work

“Fitness”
Lunges 4 sets of 20 steps
Rest 1 minute between sets
and then,
3-5 rounds, for reps
60 seconds Max Double Unders
60 seconds Max Busch League Burpees
60 seconds rest
and then,
Goal/Goat Work

“Competition”
3 sets, not for time
Bent Over BB Row x 8-12 reps (heavy)
Row 200 Meters (fast)
Wall Climb x 3-5 reps (nose to wall)
Double KB Push Press (heavy)
and then,
3 rounds, each for time
10 Single Leg Broad Jump (1 trip is 10 meters)
30 Wallballs

“Runners”
100 ups
Run 8 sets of 200 meters
Start your next 200 meters every 3 minutes
(so you will rest only the remainder of the 3 minutes)
Aim for consistency
Be the pose
Perception