Don’t Do Nothing!

Thursday, November 22, 2012


Mobility/Warm up:
Olympic Wall Squat, 2 minutes
Shoulder Prep

Build up to a Heavy  Complex of:  1 Snatch + 1 Overhead squat, preferably heavier than WOD weight.

OC Throwdown WOD 3
AMRAP 20 minutes:
4 Muscle ups (3 for ladies)
6 Overhead Squats, 135/95
9 Toes to Bar

Conditioning Bias:
5 Pullups
10 Light Overhead or Front Squats
15 V-ups or Situps

Cool down:
Quad on wall, 30 sec each
German Hang, 30 seconds
Samson Stretch, 3 seconds each



A lot of you are going out of town and spending time with family, and it’s probably going to be a family dinner affair every night until Sunday-ish.  Every year, I’ve seen different goals and strategies for staying fit and not eating like a fat kid.  Here are some of my pointers and philosophies:

1.  Don’t Do Nothing!  Wake up and do DROM and some squats and push ups.  The minute you wake up.  Don’t think about it, just do it.  It will be a great start to your day and your body will thank you.  My family has a park near their house and even though it’s ass freezing in the morning, I’ll go do some sprints and play on the monkey bars before everyone wakes up.

2.  When alone, eat clean.  With family and friends, be mindful.  From Thanksgiving to New Years, I pretty much Zone/Paleo/Fish Oil when I’m eating alone or with another CrossFitter.  I’ve accepted that I’m going to take liberties with family where choices are not clean.

3.   What could it be?  Think about the improvements and adaptations to be had if you committed to 2 solid months of training and nutrition.  Now imagine throwing all that away.  That’s how I see the holiday season.  2 months.  Own it and own the results afterwards.  

4.  Have fun.  I’m happier and free-er (is that a word?) and in better shape now than I’ve been in a long time.  I know this is a result of committing to CrossFit and eating right.  I know if I stray too far from this, I’ll be grumpy and caged.  Show your family and friends what it takes to be as awesome as you are.

 Post your strategies, philosophies, and regrets to comments.  My beloved PCF, see you on Monday!

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