Today we continue our quest to Reinvent Our(FIT)Selves!Â
If you missed last week, no worries, you can start whenever you like; go check out Part 1.
Hopefully you enjoyed last week and found some of the assignments and tasks useful. Things get even better this week! I put together a quick video to show you how the workout will go this week, there is a great documentary in the queue and a lot of other things to keep you focused.
I have found this process extremelyÂ motivational; to all those who have shared theirÂ experienceÂ in the first week of reinventing your fit self..THANK YOU! If you have any questions or comments feel free to contact me or post it to the comments. Good luck this week!
Day 8: READ about fitness culture
A quick glance at the health culture in America:
- Close to 70% of adult Americans are overweight or obese.
- Visceral obesity (intra-abdominal fat)Â stands at 53% and is climbing!
- At any given time, 55% of the population is on a weight-loss diet…and most of them fail.
Ummm…..what happened??? Have things always been this way?
Today,Â I want you to read “The 1920’s Knew Fitness, We Just Forgot“.Â This is a rather recent article at Eo3, and will show you it wasn’t until the last couple of decadeâ€™sÂ societyÂ started to take a terrible turn for the worse.
Don’t worry…that is why the End of Three Fitness Revolution is in place.
Day 9: WATCH Food Inc.Â
Today, we watchÂ a popular documentary! If you haven’t seen it, you must watch it! If you have seen it, watch it again! Just keep in mind, you watch the documentary and form your own opinions. I am not saying you have to take everything to heart, but hopefully you learn a few things you didn’t know before and it helps you step in a new direction.
Watch the documentary:Â Food, Inc.
Storyline from IMDb:
The current method of raw food production is largely a response to the growth of the fast food industry since the 1950s. The production of food overall has more drastically changed since that time than the several thousand years prior. Controlled primarily by a handful of multinational corporations, the global food production business – with an emphasis on the business – has as its unwritten goals production of large quantities of food at low direct inputs (most often subsidized) resulting in enormous profits, which in turn results in greater control of the global supply of food sources within these few companies. Health and safety (of the food itself, of the animals produced themselves, of the workers on the assembly lines, and of the consumers actually eating the food) are often overlooked by the companies, and are often overlooked by government in an effort to provide cheap food regardless of these negative consequences…
Unfortunately there is no free version that I could find on YouTube like last week. Here are some places you could try it out:
Day 10: DO a Playground Workout
Today, we will do a playground workout. This workout’sÂ effectivenessÂ is based solely on intensity. Last week we did a workout everyone could do no matter where you were or your current fitness level. This week I have broken it down to three different levels; and these levels Â are how things will always be broken down at Eo3.
RECRUIT – 5 RoundsÂ
- 10 reps, swing set rows
- 20 reps, bench step ups
- 5 reps, strict chest to bar pull-ups or pull-ups
- 20 reps, bench jumps
- 3 reps, bar muscle-ups
- 20 reps, jump over bench
*Recruit = Just getting into, or back into fitness
*Established = Pretty good shape, familiar with most movements and form. Good strength base.
*Competitor = Very athletic. Form near perfect. Very solid strength and conditioning base. Â
*Don’t hurt yourself!!
*This workout should be as fast paced as you can stand, but don’t overdo it. Â
Keep in mind you can intermix the above categories. For instance, my wife is not too fond of pull-ups so she would do the swing set rows, but she finds the step ups too easy. She would do swing set rows and bench jumps. If you want to mix the workouts that is perfectly fine.
Day 11: UNDERSTAND General Physical Preparedness
Today, we take a look at General Physical Preparedness (GPP).
The main purpose of GPP is to establish a broad level of foundational fitness. This ‘preparedness’ can be applied and used in many different ways; whether it is sport specific, life’s daily tasks or training just to train.
It means, in a sense, you are ready to go! The connection between functional fitness and GPP is pretty clear, and one can see why functional fitness can increase GPP. GPP isÂ primarilyÂ referredÂ to for athletes who are training, where they can train specifically for their sport. However, for those of us who are not training sport-specific, it is a great tool to get us in amazing shape. Now that CrossFit has a domain in which people can compete, the CrossFit Games, these athletes are really training to have an elite level of GPP.
GPP – Ready for anything!
Day 12: START a Fitness BucketlistÂ
Today, you start your fitness bucket list a.k.a your personal fitness revolution. I have gotten a lot of great emails from readers sharing with me their fitness revolution, and they are all great! My personal list has close to 50 items,Â and the list is constantly growing. However, today I want you to start a list of just 5 things. Remember, it doesn’t have to be a 100% fitness goal like ‘Squat 100% of your bodyweight’.
For instance, one reader emailed me a short list and on the list was – sky diving. You have to be in pretty good shape to skydive; not just because of the cardiovascular strain from terror, but also because there are weight limitations.
A quick example:
- Finish a 5K
- Sky dive
- Complete a pull-up
- Lift 100% of bodyweight in three different lifts
- One dayâ€¦complete the End of Three Fitness Garage Gym WOD Challenge
Day 13: QUESTION your running shoes
Today we take a look at your shoes, more specifically, the running shoe that you use for everything (if this isn’t you, you can skip a day ahead). First, take a look at your fitness routine. Do you have a nice well-rounded fitness program with functional movements and activities such as squat, deadlift and running?
Are the shoes you are wearing designed for what you are doing? Are they helping your progression or hindering you? Question and analyze your shoes (don’t actually ask your shoes any questions). Are they good for you?
Running shoes have a huge heel, squishy soles and rounded toes. What is that good for? Squats? NO!…Deadlifts? NO! Lifting should be done on a flat and stable base. Not a base that is going to compress significantly under you andÂ causeÂ you to roll on your toes andÂ causeÂ injury. I would even go so far as to say, those shoes aren’t even good for running, but I am not going to open the barefoot running debate can of worms, today. Maybe try some lifting barefooted, and if you are feeling crazy, maybe try a few hundred yards of barefoot running.
Day 14: TEST more Eo3 benchmarks
At End of Three Fitness we have a set of 10 benchmarks that we regularly test to find out where we have been, where weÂ are, and where we are looking to go.Â You will read all about them and the justification behind them on a different day.
Today, test your balance, accuracy and power.
- BalanceÂ – Can you perform at least five consecutiveÂ wall-squats?
- AccuracyÂ – Can you perform 50 consecutiveÂ double-unders?
- PowerÂ – Go test your – Standing Broad Jump. Is it 18-24â€³ more than your height?
Remember that journal from week 1? Go write some of this stuff down!!
Week 2 complete!!! One more week to go!Â HopefullyÂ the wheels are turning and you are starting your own epic fitness journey!