Lent Challenge Day 12. 1st March . Fast Day

28 Feb

79px-Starved_girl

85px-Worldvision_muac

 

 

 

 

Sunday 1st March is a  voluntary fast day. 12 midnight to 7pm. A mere 19 hours without food, but as much water, black tea and coffee as you fancy.

You may eat a sensible zone meal at  7.01pm.

If, as a result of this voluntary action, you feel a bit hungry – good.

Millions of people throughout the rest of the world are starving.

Perhaps it will build a teeny bit of empathy in your soul. Perhaps if you carry excess weight, and whine about it, maybe it will make you think about those less fortunate than yourself. There are a lot of people to choose from. Maybe you’ll begin to think its not appropriate to stuff  yourself while others  starve.

Obviously, as we have said, don’t fast if your medical team or your own research suggests you shouldn’t. Just be grateful though, that you have the choice. Millions don’t have that choice

Thanks to http://commons.wikimedia.org  for the photo’s

WOD 28 February 2015

28 Feb

IMG_3057All Levels

In 20 minutes complete as many reps as possible:
2 Turkish get-up (24/16kg)
2 handstand push ups
2 pistols
4 Turkish get-up
4 handstand push ups
4 pistols
6 Turkish get-up (24/16kg)
6 handstand push ups
6 pistols
8 Turkish get-up (24/16kg)
8 handstand push ups
8 pistols

Continue the pattern until the time runs out.

Looking to start with CrossFit SE11 in Vauxhall?

Read this first for some insight in to London’s finest. Find out more about our beginners programme here, you can book online here and check this out tooAnd this too.

If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.

lent challenge day 11. Saturday 28th February

28 Feb

Only 1  set task today

TASK :MAX  Burpees  in 2.5 minutes  or 5 minutes. Obviously the standards you are aiming for  are 50 Burpees in 2.5 minutes or 100 in 5 minutes.  Good luck!

(Frankly, I’d do the stretching, the neck routine, and 10,000 steps too)

After this you may begin preparing for tomorrows fast. From 12 midnight  on saturday to 7pm on sunday evening no food.  A 19 hour fast; with any luck, you’ll be asleep fir 8 hours of it ( if 7pm is to far….gpo for 5 or 4pm)

You may (must)  drink  water and you can have black tea, black coffee, green tea ( and those herbal teas). You end the fast with a sensible meal, not an attempt to stuff down as much food as you can. obviously you need to have checked that its safe for you to do this and if you have never fasted before, try not to operate heavy machinery , drive  etc until you know how you react.

One secret for tomorrow, keep busy!!

And is a magical word

27 Feb

The new report from the Journal of Applied Physiology “Change in weight and body composition in obese subjects following a hypocaloric diet plus different training programs or physical activity recommendations”  is an interesting read

Its conclusion is this:

“when combined with a hypocaloric diet, exercise training and the following of physical activity recommendations are equally effective at reducing body weight and modifying body composition in the treatment of obesity”

The experiment tested strength v endurance v endurance and strength, There was apparently little difference between the group.

However, what is lacking in this experiment is the value beyond obesity.   Loosing weight healthily , is a good thing! Being active is good, being strong is as good.

Its  better  to have it all!

Today the Crossfit game started,  proving, once again, that here is something about the word “AND”.

Its great to look good, and be strong and be skilled, and be gymnastically competent , and be clever and be nice and be  a great father, and be a nice person…….

Strength OR endurance? Its a lousy choice.

Strength And Endurance is “well better”

WOD 27 February 2015

27 Feb

IMG_3060All Levels

CrossFit Open WOD 15.1

Looking to start with CrossFit SE11 in Vauxhall?

Read this first for some insight in to London’s finest. Find out more about our beginners programme here, you can book online here and check this out tooAnd this too.

If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.

lent challenge Day 10/46Friday 27th

27 Feb

FISH:

during Lent , Friday is fish day. Veggies and fish. No meat! today, its fish.

Fish.

Task: is to guess what the task is! Yes, well done: its eat fish today.

Learn how to celebrate.

If every time you achieve even the smallest goal or task, you did a celebration, the chances are that you would want to do it again.

Today I want you to begin to think of what type of celebrations you could do after, say, eating fish, doing those pull ups, doing the burpees you set, achieving your step count. Here is an idea for you. Maybe, slightly, american

GO YOU!!

SUNDAY’s FAST

Are you prepared for Sunday Fast session?

Lent challenge 9/46 26 February

26 Feb

The weighing machine:

Once a day for the rest of this challenge you must weigh yourself , otherwise you won’t be able to assess and understand  the impact that exercise activity and food control and has on you .

Of course the greedy and lazy  will be out in force saying how awful this is .

But a scale is  no different from a speedometer on car or counting money out or watching  the clock. If you get obsessive about weighing, and you get on the scales 10-20  times a day , who cares  .You probably check Facebook , your phone or your emails more often.

The Lesson here is not to judge. You need to  practice that forgiveness we have been talking  about, but in a hard way. You need to forgive yourself for “stuffing up”

On a day by day basis, your weight jiggles up and down,  but over a few weeks you see the trend . The more moderate your diet,  the less sugar the more you  move, the more the weight goes down.  The more  sedentary you are , the more carb and sugar you eat  , the more it joggles  up.

Weighing, for the rest of your life is essential . Take weeks off ( like those weeks not checking your emails, not  clock watching) but don’t kid yourself’….  portion size, speeding, financial control they need constant monitoring!

The only reason why you don’t want to get on the scale is because you want to lie to yourself. By all means add other markers in , measure you thighs, your chest/bust, but weighing is key. if you weight zooms up, do something about it!

TASK: weigh yourself every day

NECK REGIME

Help keep neck pain in check, stop slouching forward, and remind your head it belongs in a neutral position on the top of your body, not slumped forward. Today, we combine the isometric exercises we have been learning over the last few days.

TASK: watch this video and see if you can build it in to your life!

http://youtu.be/-Ytv9DPfmF8

WOD 26 February 2015

26 Feb

IMG_3058All Levels

Hang clean 3-3-3-3-3

In 15 minutes, complete for quality:
5 strict toes-to-bar/floor levers
5 strict dumbbell press (as heavy as possible)
10 barbell reverse lunges (5 per side – as heavy as possible)

Looking to start with CrossFit SE11 in Vauxhall?

Read this first for some insight in to London’s finest. Find out more about our beginners programme here, you can book online here and check this out tooAnd this too.

If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.

WOD 25 February 2015

25 Feb

IMG_3059All Levels

Handstand push ups 5-5-5

5 rounds for time:
21 kettlebell swings (24/16kg)
15 push ups
9 power cleans (70/50kg)

Looking to start with CrossFit SE11 in Vauxhall?

Read this first for some insight in to London’s finest. Find out more about our beginners programme here, you can book online here and check this out tooAnd this too.

If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.

The Open at CrossFit SE11

25 Feb

All Friday classes will all be dedicated to the CrossFit Open WOD this year. So if you are training during the morning, midday or evening then the only workout we’ll be running is the Open WOD released the previous day.

You will also have a chance to catch up on the Sunday at 12.30pm. The perfect opportunity to retest for those that want to revisit Friday’s WOD and improve upon their score or time.

There’s still a little more time to register and this year you have the choice of going Rx or scaled. You can read what’s new for The Games 2015 here.

Sign up to The Open here.

Should you enter properly? Pay the sign up fee? That’s up to you. It would certainly make it more interesting to compete if you do. And I’d certainly suggest you do if you have designs on getting to our Level 3 or intend to compete in competition.

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