Today we finish the three part series to reinvent your(FIT)self!Â
So far we have done a lot of cool stuff. Hopefully it has been beneficial to you and you have enjoyed some of the tasks. Remember, this series is meant to inspire. Sticking around Eo3 and being active in the community will really keep you in line. I have a lot of challenges planned and programs to hash out over the next few months.
If you have any questions feel free to contact me or leave a comment!
Day 15: READ about Fitness Non-ConformityÂ
A few weeks ago I wrote a fundamental article for End of Three Fitness: The Eo3 Guide to Non-conformity. You see, this website is heavily about fitness, but if you read regularly, you know it can be about more than that at times.
I am a normal guy who has the same problems, frustrations and issues you run into on a daily basis. I try to apply Â a lot of the resolve fitness has taught me to my life as well.
I broke the ‘fitness mold’ a long time ago. Now, I am trying to become a non-conformist in life, and break the mold of a ‘normal life’. This guide will help you get on the same page of a lot of the readers who have been here for a while.
Day 16: WATCH one of two documentariesÂ
Today, you get to choose.
You can watch
A.) Super Size Me
This is a good documentary and very popular. It has it’s issues, but it is good food for thought.
Storyline from IMDb:
Several legal suits have been brought against MacDonald’s Restaurants that they are knowingly selling food that is unhealthy. Some of the court decisions have stated that the plaintiffs would have a claim if they could prove that eating the food every day for every meal is dangerous. As such, documentarianÂ Morgan SpurlockÂ conducts an unscientific experiment using himself as the guinea pig: eat only MacDonald’s for thirty days, three meals a day. If he is asked by the clerk if he would like the meal super sized, he has to say yes. And by the end of the thirty days, he will have had to have eaten every single menu item at least once. Before starting the experiment, he is tested by three doctors – a general practitioner, a cardiologist and a gastroenterologist – who pronounce his general health to be outstanding. They will also monitor him over the thirty days to ensure that he is not placing his health into irreparable damage…
B.) King Corn
Good documentary that takes the ‘corn issue’ in Food, Inc. a little bit further and more in depth.
Storyline from IMDb:
King Corn is a feature documentary about two friends, one acre of corn, and the subsidized crop that drives our fast-food nation. In King Corn, Ian Cheney and Curt Ellis, best friends from college on the east coast, move to the heartland to learn where their food comes from. With the help of friendly neighbors, genetically modified seeds, and powerful herbicides, they plant and grow a bumper crop of America’s most-productive, most-subsidized grain on one acre of Iowa soil. But when they try to follow their pile of corn into the food system, what they find raises troubling questions about how we eat-and how we farm.
More documentaries about food?? That’s right!! Nutrition is pretty important!!
Day 17: DO a Memorial Day workout in honor of LieutenantÂ Michael Murphy
We are all breaking the fitness mold in our own way and it’s no secret that I do CrossFit. Today I want you to do CrossFit. CrossFit has a series of ‘benchmark’ workouts either with a girl’s name or a hero’s name. The thing about the hero workouts is that they all are inÂ remembranceÂ of someone who has paid the ultimate price for their country. Today we remember LieutenantÂ Michael Murphy.
1 mile Run
1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
This workout is very hardcore and here is how you can scale it for different skill levels.
*Everyone does the run, even if you have to walk.
*Recruit – Pull-up band progressions 50/ 100 push-ups / 150 squats
*Established – Â 75 Pull-ups, 150 Push-ups, 225 Body Squats
*Competitor – As written or with body armor
Day 18: UNDERSTAND work capacityÂ
From Mel Siff:
“Work capacity refers to the general ability of the body as a machine to produce work of different intensity and duration using the appropriate energy systems of the body”
The way I look atÂ buildingÂ work capacity is the same way I look atÂ enduranceÂ athletes.Â EnduranceÂ athletes perform and prepare for long duration training sessions. Work capacity, in the other side of the house, aka more anaerobicÂ capacity is the same. You are building yourself up to be able to work for long durations; either round after round or day after day.
Building that work capacity plays a big part in having outstandingÂ generalÂ physical preparedness, which we talked about last week. If you can work more and perform under heavy loads for long periods of time you are ready for anything!
Be preparedÂ for the unknown and unknowable!!
Day 19: START a support group
You can’t get thorough any battle without your band of brothers, or sisters 🙂
Life is SOOO much easier if you have support group…and so much better.
Today, you start a support group.
You can start a secret support group like Tyler Durden in Fight Club in which no one really talks about it, but unless you are beating the crap out of someone in a basement, there is no real reason for secrecy.
Your support group can be any group of friends or family. You really only need one other person to help you out. Someone to hold you accountable and get you through the tough times.
My wife is mine.
While my wife doesn’t train like I do, she knows if I am slacking off, and she will let me know 🙂 She knows my goals and that I would be angry if I skipped when I wasn’t suppose to.
Day 20: QUESTION everything
In the last two weeks I had you question isolation machines and your shoes. There are plenty of things that I could have you question about the current fitness model, which is…to semi quote Greg Glassman:
A large building packed with machines, ran my teenage kids and the programming comes from muscle magazines with routines generated fromÂ steroidÂ using bodybuilders.
The current fitness model has become a cookie cutter shape that only actually fits a small group of people. It is time to take of the blinders!! Start looking around at how messed up things are. Look at how things are changing. It is time for you to be a part of the revolution!
Day 21: TEST more Eo3 benchmarks
Now that you have read the Eo3 Guide to Nonconformity, you now know all of the benchmarks we test here at End of Three Fitness. We have tested six in the last two weeks, so that leaves four more. I don’t want you to test the other four today. You know what they all are and you can work on them at your own pace.
Today, I want you to run a 5K!
- Cardiovascular/respiratory enduranceÂ -Â RunÂ aÂ 5K in 23:59 or less
Still keeping track in your journal? You are going to want to keep track of your 5K time 🙂
Week 3 complete!!!
I would love to say that in just 21 days you are aÂ completelyÂ new person, but really these 21 days have just opened the door to your reinvention. You now know some stuff you didn’t before, you’ve done some stuff you haven’t and you are now in the driver’s seat of your fitness.
Moving forward – You are in control. Make sure you always stay hungry forÂ knowledgeÂ and hard work.