When I started End of Three Fitness I didn’t know where it was going or what it would turn into. The opportunities that have come about, the people I have met and the things I have done were not planned in the slightest.
So first, I want to say thank you! Thanks to all who read on a regular basis and those who sign up for email subscription. I know some of you just want the free eBook lol, but most of you stick around, so thank you!
I have been thinking a lot lately about how to better serve you (my readers). I try to put together fun, entertaining and useful posts, but something I haven’t focused on is laying a good foundation. It seems a little backwards, but now I want to help some of you lay a good foundation. Some of you already have a great foundation and some of you need some help, either way I have put something rather simple together to help you.
In the next 21 days you will learn and do a lot, but this is just the beginning. Look at it as the Eo3 jumpstart. Over the next three weeks you will be asked to perform some fairly simple tasks each day for 21 days. The format for each of the seven days in each week will be Read something, Watch something, Do Something, Understand something, Start something, Question Something and Test something.
Now you know what you’re up against – Let’s get started!
Day 1: READ SOMETHING
Today, we have a light read with an article entitled “What I learned about fitness from an Elephant“. The article is meant to inspire you to be a more well-rounded in fitness and in life, and is a common theme behind Eo3.
That’s it for today! Easy day!
Day 2: WATCH SOMETHING
Today, we watch something…I know what you are thinking…this guy has me reading and watching movies…what about fitness!? I strongly believe everyone must crawl before they can walk and learning the truth/root of things is the true key to success. We are laying a foundation to make you a fitness beast!
Watch the documentary: Bigger, Stronger, Faster
I actually found the entire documentary on YouTube (below), but there are other places to check it out here.
Storyline from IMDb:
In America, we define ourselves in the superlative: we are the biggest, strongest, fastest country in the world. Is it any wonder that so many of our heroes are on performance enhancing drugs? Director Christopher Bell explores America’s win-at-all-cost culture by examining how his two brothers became members of the steroid-subculture in an effort to realize their American dream.
Day 3: DO SOMETHING
Today, you do a backyard workout! This workout can be done anywhere!
7 rounds of the following:
- 7x burpees
- 7x sit-ups
- 7x jumping jacks
To explain, you will do 7 burpees, 7 sit-ups, 7 jumping jacks and repeat that cycle as fast as you can seven times.
*If you think it is too hard…Work at your own pace and rest as you need it, I know you can do this.
*If you think it is too easy…I bet you can’t beat some of the elite times I have seen for this workout.
Day 4: UNDERSTAND SOMETHING
To fully understand End of Three Fitness you will have to have a general understanding of functional fitness.
Today, read and understand these two quick references:
This could technically be on the “READ SOMETHING” day, but it really is more than just reading it. I want you to understand functional fitness and why so many people are abandoning bicep curls for power cleans. Functional fitness training is going to get you through life and help you everyday now until you are old and gray. Bicep curls are going make your sleeves feel tighter and make you feel better about yourself, but no one really cares. Believe me, if you know me, you know I have been there, and let me tell you…it’s not worth it!
Day 5: START SOMETHING
Today, I want you to start a journal. It can be in a notebook, a word document, a blog or even on stickies. You can also journal in the community forums. I want you to journal you thoughts and opinions on this 21 day quest, if you choose to do all 21 days, or just start to journal about fitness. This isn’t something you have to do forever, but to change you have to know what you are changing.
Go write right now!
Day 6: QUESTION SOMETHING
When I say question I really just want you to reflect on the topic and journal about it. Figure out the why.
Today, I want you to question isolation machines.
Hopefully you read the functional fitness article above from WebMD and you understand a little bit more about functional fitness. So why do people use isolation machines? Is that how our muscles were designed to work? Is extreme hypertrophy really your goal? Are commercial gyms packed with 100’s of isolation machines really ‘cutting edge’ fitness?
FYI – The contraption pictured above costs 3x more than everything in my Garage Gym!!!
Day 7: TEST SOMETHING
At End of Three Fitness we have a set of 10 benchmarks that we regularly test to find out where we have been, where we are, and where we are looking to go. You will read all about them and the justification behind them on a different day.
Today, test your flexibility, coordination and agility.
- Flexibility – Can you touch your toes (bonus points for hands flat on ground)? Can you perform PVC Pass throughs?
- Coordination – Can you easily throw, bounce, dribble and juggle a ball? If you haven’t done this in a long time, go do it! You CAN lose coordination over time.
- Agility – Can you run, jump, skip, sprint and transition easily between all of them? Go give it a try.
Journal your results and how you feel!
That’s it for week one! Get ready for week two, next week!