Revolutionize Your Resolutions

By Guest Blogger Paula Jager, CSCS

It’s January again and all across the globe people are resolving to exercise more, eat better and turn their lives around. Memberships at globo gyms and fitness centers hit annual highs. Come the beginning of March most of these people have long fallen off the wagon and are back to eating chips and channel surfing. What about you? Isn’t it time to revolutionize your resolutions?

According to the Encarta World Dictionary:

Rev-o-lu-tion-ize

1. to change something radically:  to cause a radical change in something such as a method or approach.

2. incite people to rebellion:  to inspire people with revolutionary ideas.

3. cause rebellion in a country:  to bring about a revolution in a country.

Reso-lu-tion

1. the act or process of resolving something or breaking it up into its constituent parts or elements
2. a resolute quality of mind

Let’s look at these individually. . .

“A radical change through a method or approach”: in fitness there are many methods and approaches so if what you have been doing is not working change it. If you have been subjected to the onslaught and advent of machine and isolation based training coupled with long, slow cardio I would be willing to bet your results have been minimal. The “CrossFit”method of constantly varied functional movements performed at high intensities may be just what the “doctor” ordered. It is certainly not the only method but one that will get you maximal results.

“Inspire people with revolutionary ideas”. What if I were to tell you that for less time than you are spending now you will get 2 to 3 times the results if not more?  That would certainly inspire me, especially with the frenzied 24/7 pace we all are challenged with.  Your workouts should be brief and they should be intense—anywhere from 20 to 30 minutes.  And yes, that includes both your strength training and your cardiovascular conditioning.  Got a little extra time?  Work on your flexibility and technique—still all that in under an hour. If you are spending 1 ½ – 2 hours in the gym you are wasting time and not training efficiently

“Bring about a revolution in a country”. A fitness revolution that is; it’s time to wipe out the obesity and sickness that is plaguing America.  Far too many individuals and even sadder yet, children, are afflicted; time to wipe out “Pharma Cartel”.  Proper exercise and nutrition can take us from sickness, beyond “wellness” to fitness, a true measure of health and well being.  It is not enough to just be free of disease.  “CrossFit” style training is becoming just that—a revolution of fitness and nutrition.  The fitness of elite athletes, Special Forces and firefighters is not limited not to these individuals; the scalability of this type of training allows any individual to participate and will transform you as you transcend any preconceived limitations.

“The art of process of resolving something or breaking into its constituent parts or elements.” You’re unhappy with your weight, how you look or you don’t like the fact you “have” to take high blood pressure meds or are a type 2 diabetic and you want to change. Let’s break that into parts; do you exercise intensely and consistently? Do you eat a healthy and nutritious diet? Do you get enough rest; do you work on stress reduction and mobility? Are you doing everything you can to correct these problems?

“A resolute quality of mind”: you must have the right mindset. Do you truly wish to change or is this something you do half heartedly every year and just go through the motions. Your mental state will determine your success or failure. You must be determined and let nothing stand in your way. You must have a plan, a strategy and the determination to see it through

After honestly answering the above questions and performing a self assessment it’s time to come up with your goal(s), a plan and strategies to meet them. Write your goals down; they should be measurable and have a timeline. Plan out your workouts and mark them on your calendar or I Phone, they are an appointment you will not miss. Plan your meals in advance to avoid making bad decisions. Strategize by deciding what steps need to be taken to resolve the issues breaking your large goals into smaller, doable ones. It is the key to success and will help you focus, mark your progress and stay motivated. Follow these steps in revolutionizing your resolutions and come March you will be lifting the couch rather than sitting on it

A Week at a Glance. . .

Monday: OVERHEAD

Warm up: 3 minutes jump rope; 2 x 10 pass thrus with pvc

Workout:

Overhead Press (military shoulder press)
warm up set: 1 x 5, 1 x 3, 1 x 2
work sets 3x:
5 overhead press
10 knees to elbows (subs would be sit ups or v ups)
rest 90 x btwn sets

And then. . .
10 burpees
10 dips
10 pull ups
AMRAP in 10 mins*

Tuesday: DERRIERE

Warm up: 400 m run, 2 rds of 10 split jumps, 10 push ups, 10 ball slams

Workout:
Walking Lunge
warm up sets: 1 x 10, 1 x 8
work sets 4x:
walking lunges w/ heavy db’s x 20 steps
side plank hold 30s each side
rest 60 s between

And then. . .

400 m run
30 front squats @ 80-85% bodyweight
30 box jumps
400 m run
for time

Wednesday: CLEAN CHALLENGE

Warm up: Burgener warm up with pvc x 10

http://library.crossfit.com/free/pdf/53_06_Burgener_Warmup.pdf
Workout: Power Clean
warm up sets: 1 x 5, 1 x 3

10 power cleans @ 155#/105# (scale up or down for your fitness level)
50 sit ups
8 power cleans

40 sit ups
6 power cleans

30 sit ups

4 power cleans

20 sit ups

2 power cleans

10 sit ups

For time

Thursday: OUT ON A LIMB

Warm up: 400 m run, 10 T stabilization push ups, 10 1 arm swings, 10 pull ups

Workout: Single Arm Bench Press
work sets 5x:
Single arm db bench press x 8
Recline rows x 10

45 s rest btwn
and then. . .

30 s of db renegade rows
15 s of rest
30 s of jump rope

15 s of rest
8 sets

Friday: DEAD END

Warm up: 800 m run, 20 sumo deadlift high pulls with a light bar
Workout: Deadlift
warm up sets: 1 x 5, 1 x 3
Work sets 4x:
3 deadlifts @ 80% of your 1 rm

EMOM for 10 minutes**

And then. . .

7 thrusters 115#/75# (scale up or down to meet your fitness level) (a thruster is a squat to overhead press)

14 swings 55#/35#
7 chest to bar pull ups
AMRAP in 10 minutes

*AMRAP: as many rounds as possible

**EMOM: every minute on the minute

Paula Jager CSCS and Level 1 CrossFit and CF Nutrition Certified is the owner of CrossFit Jaguar.

Her exercise and nutrition programs yield life changing results

www.crossfitjaguar.com
[email protected]