Hardcore!

Ron, won the battle, but lost the war versus FIGHT GONE BAD!

Workout for Wednesday 400 Meter repeats, ( run 400, walk 1:30, repeat) @ 10mph x5

Then

Fight Gone Bad Max Reps

1 minute Hill Climb on Spinner
no rest 1 minute deadlifts @ 135
no rest 1 minute pushups
no rest 1 minute KB Clean and Press
no rest 1 Min Box Jumps

Rest one minute, repeat three times.

Ron hit 74 reps on the last round ( championship round) and threw up in his mouth a little. Ew.

But wow.

Ron has dropped a way too fast 10lbs in one week.

And has gone from walking on the treadmill, to running sprints @ 10mph. (also 375 deadlift, 230 push press, 340 bench) Awesome Stuff....

Workout for Thursday

Run 400 meters x 5

Then Max Effort Bench Press 5-5-5-3-3-1-1-1

Then Fight Gone Bad Redux

1 minute KB Swing no rest
1 minute push ups no rest
1 minute sit ups no rest
1 minute push press no rest
1 minute elliptical
Rest one minute, repeat three times

Then 10-9-8-7-6-5-4-3-2-1 reps of ( no rest throughout)

Bosu Piston Press
Inverted Row
DB Curl
Bench Dip
Ball Slam


Nutrition and performance.


It's amazing how much of what you eat the day before effects your overall status and training performance the next day.

Eat like crap, train like crap.

I mean, hands up, who likes to run 400 meters with a bloated tummy? Especially after a night of excess, you definitely feel worse for wear the next day.

Eating a normal and clean diet the day before, usually leads to better performance and effort in the gym Feel good.. train great. It's weird, but it should be the other way around. That's why typically "Leg days" are Sunday's with no cardio.

Apparently he was out drinking the night before...

Feeling Scared

It's amazing what a little fear can do for your workout. As usual, and I've said it before - many people get far too complacent with their training. Sometimes people need to be be coaxed into performing at their peak level. If you are just simply puttering along in your gym and current routine...ask yourself... Am I actually improving at anything here?

If you are simply satisfied with your current curriculum and status quo, then enjoy.

But why are you at the gym? Ask yourself... WHY AM I HERE?

If you are not improving, getting stronger, breaking records or performing better, then you are merely treading water.

And you will continue to look like the treadmill folks, who drive 30 minutes to the gym to walk for 20 minutes on the dreadmill.

So, go to crossfit.com or gymjones.com and find an a$ busting workout and have at er!

(or you can simply copy an SRX program as I have grabbed all the good stuff from both these sites and added my own tried and true methods)


Remember,

Don't go to the gym to lose weight, you silly fool.

Go to get strong and get in great condition.

Lose your weight by putting down the knife and fork and by making wise dietary choices.


Plyometrics.
Many of you already know that plyometrics are usally saved for athletes - jumping, bounding, depth jumps, drop holds etc. But, the renegade program usually adds them in a few months of the year. When you are looking for performance, conditioning and to make a sweet pair of wheels ( for the ladies out there) I have found that plyometrics really help in this regard.

Cause in the end, everyone who trains wants better performance and better looking legs!

And when cosmetic appearance is a goal or yours, and let's be honest, it's a goal of everyone:

You need to use every tool in the shed.

yep....10/10

Failure...
I have seen some people that have failed to get results on a number of programs. And to be honest, 75% of the time it is usually the trainees fault. I mean, a trainer can put together a piss poor program and diet regime and get their clients " less than optimal" results, but they would still see something.

It's these types of people that I consciously try to avoid simply training with. I will sit down and talk with them and try to motivate them. But, to be honest, most are lost causes. They need to have an "a-ha" moment. And sometimes a chat with me can help them find it... other times it's simply a waste of air.

Cause without this epiphany, they are doomed to repeat the same mistakes over and over and over again.

These are the same people who constantly get fatter year after year.

Go back and read this post.

CLICK ME FOOLIO


And for some people, who use the "slow metabolism" excuse.

That's Bullshit.

Cause by "slow metabolism" you meant:

"I eat too much crap, I really didn't eat like you told me and I'm lying cause I have a food control issue. "

I'm waiting for someone to say to me: Jamie, I can't lose weight, cause I can't stop eating junk.

That would be beautiful.

Cause if I actually locked you in a cage, and fed you what you say you eat, I guarantee you would be SHREDDED in no time. :)



Don't forget to practice your sport!

Seriously, they actually sell this thing!

All the time in the gym in the world, wont prepare you for your actual sport when it comes to performance. I mean, If I see one more fool working on his golf swing at the cable crossover machine, I may just have a coronary!


"Yes, of course sir... Your golf club has resistance going both ways and is attached to a cable"

Get out of here, and get to a golf range numbnuts! :)


Practicing only in the weight room and not actually at your sport will look something like this:

Point being, to get better at sport, you actually SHOULD PLAY IT.

Cool Sites

Project Deliverance

Crossfit North Carolina

I will be updating almost daily for the next week.



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