Monthly Archives: November 2017

Thursday 11/30/17

Upcoming Events

CFS Christmas Party

December 16th, 6pm to 10pm

Wedding Day-NO CLASS

December 2nd 


Workout of the Day

3-5 Minute Rounds

Minutes 0-2 400m Run, then Max Double Unders

Minutes 2-3 DB Push Jerks

Minutes 3-4 Pull Ups

Minutes 4-5 DB Hang Squat Cleans

Rest 5 Minutes

Wednesday 11/29/17

Upcoming Events

CFS Christmas Party

December 16th, 6pm to 10pm

Wedding Day-NO CLASS

December 2nd 


Workout of the Day

3-3-3-3-3

Front Squat

Tuesday 11/28/17

Upcoming Events

CFS Christmas Party

December 16th, 6pm to 10pm

Wedding Day-NO CLASS

December 2nd 


Workout of the Day

AMRAP 7

5 Sumo-Deadlift High Pulls

5 Strict Handstand Push Ups

I HATE MONDAY’S

I HATE MONDAY’S!!!!This has to be one of the most common phrases you hear from just about everyone…

This post isn’t about why most people feel that way but rather what you can do to make a change from hating Monday’s to it being the most inspiring days of your week!

The reality is life happens whether you have a plan or not…

And most do not take the time to figure out what they really want in life or what they really want to do.

So they fall into whatever life throws their way.

Jorge

If we want to get from a place of “I HATE MONDAY’S” to a place of “I LOVE MONDAY’S” we have to get intentional with our life and the direction it is heading.

We have to spend time everyday making sure we are going in the direction we want…

And if you don’t have a direction (and even if you do) then you need to spend time each day finding out what your direction is.

So here’s the plan…

Take 30 minutes everyday to think about your life with no distractions. (that means no music, reading, etc.)

“Where thought prevails power may be found”

-Napoleon Hill

 

Set goals and review how you are doing in each one.

Some great areas to set goals are:

Spiritual-are you connecting with something greater than yourself?

Career-what do you want to do?

Financial-how much do you want to make?

Family-are you loving others as yourself?

Physical Health-are you making healthy choices each day?

Intellectual-are you growing yourself daily? (Reading/audio books)

Social-are you plugged into a community that you support and supports you?

Questions of the day!

My favorite way to do this is to write out a daily schedule and see where I can fit in a 30-minute walk.

During that walk it gives you time to really think about your day…whether that’s how you want your day to go or reflecting on how your day went.

Many may say “I don’t have 30 minutes each day!”…

MAKE TIME!

You make time for social media, friends, entertainment, etc.

If you aren’t where you want to be then this will be the most important 30 minutes of your day…EVERYDAY!

We only get one go at this life and we want it to be full of love, fulfillment, and joy…

MAKE IT COUNT!


Workout of the Day

For Time

400m Run

100m Farmers Carry

800m Run

100m Farmers Carry

400m Run

 

 

Saturday 11/25/17

Upcoming Events

Thanksgiving Schedule

Saturday November 25th-9am Only

CFS Christmas Party

December 16th, 6pm to 10pm


Workout of the Day

For Time

40 Overhead Squats

40 Pull ups

40 Calorie Bike

Friday 11/24/17

Upcoming Events

Thanksgiving Schedule

Friday & Saturday November 24-25th-9am Only

CFS Christmas Party

December 16th, 6pm to 10pm


Workout of the Day

10-5-3-1-1-1-3-5-10

Thanksgiving-CLOSED

Upcoming Events

Thanksgiving Schedule

Thursday, November 23rd-Closed

Friday & Saturday November 24-25th-9am Only

CFS Christmas Party

December 16th, 6pm to 10pm

 

Zone Diet #1 Rule

What’s the Zone?

Check HERE and see a full break down

But here it is in short description from the zonediet.com website.

“The Zone Diet will help you shed excess pounds, dramatically reduce your risk of chronic disease, and improve your mental and physical performance while living a longer and more fulfilling life. The Zone Diet is not a fad diet, but a life long dietary program based on strong science to reduce diet-induced inflammation.”

We are all after better performance, a leaner body, avoiding the woe’s of chronic disease that plagues the United States.

With the Zone Diet that’s what you will achieve and it is founded on one simple principle…

Maintaining a proper ratio of protein and carbohydrates at every meal.

The ideal ratio is about .75 proteins to carbohydrates or 3 protein grams for every 4 carbohydrate grams.

What this does is…

  1. Limits the amount of carbohydrates you can eat in a meal.
  2. And regulates your hormones insulin and glucagon.

 

Celene (right) down 31lbs in 3 months and a zone diet follower

 

To be most accurate with keeping this ratio it would require that you weigh and measure your food to make sure you are getting the exact amount of protein and carbohydrates to stay balanced.

However today we aren’t going to go over all of the weighting a measuring and we are going to keep it simple…

To keep the proper balance here is how it’s done using the Eyeball Method

Start with protein about the size of your palm (chicken, eggs, fish, beef, etc.)

Now for your carbohydrates.

If you are eating:

Healthy carbohydrates (vegetables/fruits)

Make the portion twice the size of your protein.

Unhealthy carbohydrates (grains, starches, sugary foods)

Make the portion the same size as your protein

 

 

Now it is really that simple!

If you can manage to keep the ratio at every meal you eat you will be in the zone. And when you are in the zone…body fat can’t stay on you, your performance takes a major leap, and you dramatically reduce your chances of having any chronic diseases!


Workout of the Day

For Time 

60 Sit Ups

50 Toes to Bar

40 GHD Sit Ups

30 Pull Ups

20 Strict Pull Ups

10 Bar Muscle Ups

Tuesday 11/21/17

Upcoming Events

Thanksgiving Schedule

Thursday, November 23rd-Closed

Friday & Saturday November 24-25th-9am Only

CFS Christmas Party

December 16th, 6pm to 10pm


Workout of the Day

AMRAP 20

10 Push Press

20 Calorie Row

30 Double Unders

Monday 11/20/17

Upcoming Events

Thanksgiving Schedule

Thursday, November 23rd-Closed

Friday & Saturday November 24-25th-9am Only

CFS Christmas Party

December 16th, 6pm to 10pm


Workout of the Day

5 Rounds For Time

30m DB Walking Lunge

60 Yard Shuttle Sprint