“Make time”-The hour you give yourself for self-care pays you back three. Think you’re too busy? The busier you are, the more effective and energetic you need to be, and the less time you have to get sick.
WOD: For time complete:
15 pull ups
20 hang squat clean #95/65
25 push ups
25 push ups
20 hang squat cleans #95/65
15 pull ups
HOLIDAY “SURVIVAL” GUIDE
Part 1: APPROACH & NUTIRTION
Ahh, the Holiday season is upon us. The next few weeks keep us busy and distracted from our focus on training and nutrition. We’ve put together a simple guide to help you survive the season with minimal damage and present some ideas to have a plan rather than giving in to the standard, “Whatever…tis the season…I’ll start over after the first.”
1. Give yourself a break. Pick a period between Turkey Day and New Years to take some rest. And then REST. But that means maintaining your regimen as usual during the rest of the time.
2. GO TOO workout. Identify ONE thing that is your staple. Something you like doing that takes almost ZERO effort. Commit to this on the days where normal training simply isn’t an option. Here are some ideas: run, stretch, mobilize, burpees, push-ups/sit ups. Once you’ve got the movement(s), pick a time domain and/or a rep scheme. Write it down. This is your STAPLE workout. Here are the steps to take to do this:
a. Choose 1, 2 or 3 movements (ex. Run, push-ups)
b. Decide how much time you have (10, 15, 20 min)
c. Pick either “for time” or “as many rounds in x min” format
d. Decide a distance / reps for each movement
e. 3, 2, 1… GO!
f. Use the workout suggestions in the 2nd half of this to make it a “no-brainer” for yourself. All are designed to be fast and effective, take no time to get started because they don’t require driving anywhere. You could even do with another person to make it a bit more challenging.
3. Turn your normal workout time into family/friend adventure time. Get out and mountain bike, surf, ski, snowboard, in-line skate, take a hike, go climbing. I know, it’s hard to consider “fun” activities like these actual workouts, but guess what… they are!! Relax. Enjoy. Have fun!
4. If you’re even half human or you have kids, you’re definitely going to be spending more time than usual in front of the TV (specials, movies, football, etc.) Make this time your workout and/or your mobilization time. It’s very easy to SAY this, and then not get your ass up out off the couch when the TV’s on. This will definitely test your commitment. Try this – NO couch or comfy chair… all TV watching must be done from the floor.
The other half (or more) of the equation is the food choices you make over the holidays. We’re talking about a difficult time of the year to stay on track, not eat sugar, and stay away from deserts, cookies, treats… It’s nearly impossible. Another problem is holiday parties… people tend to eat HUGE quantities of food. And then – alcohol & other drinks… beer, wine, drinks, eggnog, holiday coffee drinks, etc. Here are some suggestions for dealing with food over the holidays:
1. Give yourself a break… identify one event every week over this period that you’ll let yourself go to and enjoy… Put NO limits on yourself for this event. The goal is to not be a total GLUTTON, and not get WASTED… but give yourself a time-out from your normal disciplined eating. Remember that for this to work effectively; you’ve got to keep yourself on track during all the other meals and events you’re attending that week.
2. Pick ONE vice that you’re going to allow yourself to have over the holidays – JUST ONE. Set your weekly limit… and then decide how you’re going to allocate it over the course of the week. It should feel slightly challenging. For instance one glass of wine every day would NOT be much of a limit (unless you regularly have 2 glasses per day), however, 3 glasses per week might work.
3. Big dinners – while I wouldn’t say you have to RSVP ʻnoʼ just to maintain your diet, it is a very good idea to go in with a plan. Two suggestions here:
a. Never attend a holiday dinner hungry. Eat normally all day prior to dinner… and then eat a healthy snack just before you go. This won’t guarantee that you won’t overeat, but at least it will reduce your chances of stuffing yourself.
b. Pick one indulgence each dinner. Allow yourself to have this… but be super strict on the other elements of that meal.
Here’s the deal. The ideas above are just ideas. You could make a case for them ALL ʻsounding goodʼ, especially when just sitting here reading them. Turning any of them into action is quite another story… and it’s the other piece of the puzzle. That said, prior to the start of this holiday period, read through these ideas and choose 1 from each category (Training / Nutrition) that you’re willing to be committed to. WRITE IT DOWN. PRINT IT OUT. HANG IT ON YOUR COMPUTER, ON YOUR BATHROOM MIRROR, ON YOUR REFRIGERATOR – wherever you know you’ll see it and read it. To step it up another notch… choose a dollar amount you’re willing to be accountable for if you DONʼT do what you commit to. Also pick a recipient whom you’d rather not pay. Then if/when you don’t do what you said you’d do, write the check. If you made it a large enough sum, believe me, you will start living up to your word.
PART 2: THE WORKOUTS
All of these workouts will be able to be accomplished in about 20 minutes (no time excuses) and require no equipment. Please stretch and warm up as needed prior to all activities for at least 10 minutes.
#1 Workout: Max Effort Pushups. Complete as many pushups as possible in one unbroken set. Make it more challenging: Pick a person to go head-to-head and see who lasts longer. Do three times, resting exactly 2 minutes between sets.
#2 Workout: 400 walking lunges for time. Keep as good form as possible. Remember to keep your shoulders above your hips when lunging. Keeping count may be difficult. Allow your back knee to kiss the ground every rep.
#3 Workout: “Death by” Burpees. Do 1 burpee the 1st minute 2 the 2nd minute 3 the third, until you can no longer perform that number in that minute. Your score is how far you get in minutes. Make it more challenging: Jump over an object, after each rep, 12 inches in height or jump to have your hands touch something 1 foot above your standing reach with arms extended.
#4 Workout: Run for 10 minutes then turn around and go home. Try to go as far as possible in 10 minutes in one direction (a mile, mile and ½ or more) then go back. Make it more friendly: Invite someone to run with you and go at a pace that allows you to talk. If you cannot talk you’re probably going too fast.
#5 Workout: 10 rounds of 30 second hold of handstands, V- up, squat. Using continuously running clock, do 30 seconds in a handstand hold, then 30 seconds in a V-up, then 30 seconds in a squat. Attempt to do all 30 seconds unbroken and transition as quickly as possible from one movement to the next. Use something to keep track of where you are, like a piece of paper and a pen. This workout will take 15 minutes total to accomplish.
#6 Workout: 200 tuck jumps for time: Think about being springy like a pogo stick, bounding off the ball of the foot, then tucking your knees up at the top of the movement.
#7 Workout: PT Test – max pushup, max sit up, 1 mile run. Rest exactly 1 minute between movements. Time yourself on the run.
#8 Workout: 200 squats for time. Start the clock and bust out 200 squats.
#9 Workout: Stretch. Visit Mobility project for some ideas. Don’t forget your torture ball.
#10 Workout: “The Vortex” With a continuously running stopwatch, run 1.5 miles, at each minute mark, alternate between 10 jumping lunges (one rep is both left and right) and 10 push-ups (so at minute 1, do 10 jumping lunges, minute 2, 10 push-ups, etc.). Continue in this fashion until either you have finished 1.5 miles, or you get “Vortexed” (have no time to run after finishing your lunges or push ups) If you finish, your time is your score. If you get Vortexed, your time at the Vortex and your distance completed is your score.
#11 Workout: A gallon + 500 step-ups for time while holding a full gallon of water overhead with one arm. Alternate the leg that steps first and steps back down. You may switch hands holding the water as needed.
#12 Workout: 1.5 mile run + burpees for time: Do 20 burpees every ½ mile.