For todays workout you have a video to watch. Allegedly it’s easier to watch a video than read. For those of you who still prefer the written word, it’s a ladder of dumbbell snatches 2,4,6,8 to 20 with 10 box jumps between each level. You can step up if you don’t like jumping.
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A bank holiday Sunday morning WORKOUT
Set out a run between 2 points 10m apart.Make sure you have a stop watch or the ability to time. So, with a constantly running clock, its 3 rounds of
as many shuttle runs in 1 minute
as many squats in 1 minute
as many burpees in 1 minute
as many walking lunges in 1 minute
as much rest as you can get in 1 minute
A cute little workout: 10 dumbbell snatches left, 10 right, 1 turkish get up L, 1 turkish get up R, 10 toes to bar. Amrap 12 minutes. I discovered I could use the door frame of the security gate. which added a few interesting challenges. The square shape gave my fingers and hand a “novel grip experience” and because there are bars coming off it, you have to control where your fingers go, otherwise you can smash them up.
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The workout.
Today is ” half cindy” day . That’s 10 minutes ( normally 20 minutes) of 5 pull ups (or ring rows) 10 push ups, 15 squats
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Combining a one arm dumbbell split jerk with double under’s and a shuttle run is probably the most fun you can have with your clothes on.
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If I were you, I’d buy a cheap burger maker, one that you push mince into and it creates a burger shape. My burger maker takes 112g of mince which means its a nice 4 block burger
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TODAY’S WORKOUT
You’ll need a watch in todays workout which is a fun 10 v sits, 50 meter sprint, 20 squat, rest 1 minute affair. Aim for 5 rounds. Try and keep it sharp and punchy. Sprint the sprin.
We train in our car park so we do a 30m fast run, turn around with a 30m all out sprint back to our exercise mat!
The sprint is useful as it’s short enough to actually build a different pace than the normal shuffle jogs people fall into.
TODAY’S FOOD
Thanks to Leanne for this veggie Feta salad meal: Not far off a 3 block zone meal
The meal I’ll analyse today is my lovely Kate’s favourite meat which is roast lamb.
Voila
4 blocks of lamb, or 112g ( that’s the protein) , 3 blocks of potato (150g) and my hope that the odd bit of fat that I rubbed over the meat before roasting was about 4 x 1.5g . The zone diet assumes that all meat has some fat in it.
You’ll notice I’ve slung peas and green beans on my plate, but without really measuring them. I think “pile on the ( non starchy) veg”, but don’t let this take you away from measuring the more carb dense food!
POINTS TO NOTE: when you start to properly manage your weight 1) don’t hunt out weird exotic meals to make. Try and stick with stuff you know and can cook. 2) learn to portion control the important stuff. Dont obsess if you had too much spinach or 3 more fork fulls of cabbage! Learn to recognise the high calorie food. still include it! But manage it.
Todays car park workout was an ‘up down ladder”
Mark out a 10m shuttle run, get a suitably nice, or nasty dumbbell to snatch
On the way up dumbbell snatches 2-20 (2, 4, 6) , on the way down shuttle runs 10-1(10, 9, 8)
Disgusting
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Here are some action picks from todays curry task. Everything you need to make a 4 block curry meal, with a bottle of beer.
Using yesterdays pulled chicken and some stock made from the bones, it was chicken curry time. 93g of rice (3 blocks) 120 g of chicken (4 blocks) buried in a sauce of stock and tomatoes, plus tomato puree with onions, ginger, toasted and crushed cloves, coriander, garlic, curry powder and a bit of coconut milk powder.
This sort of meant there was room for an extra 9g carb block (1 block). I sneaked in a beer at 12g of carb, so 3 g over But I knew I was going to do this so I slightly cut back a previous meal.
Nice, but I should have put a bit of chilli in. For me the ginger and clove is enough of a bit, but today it would have been better with a bit of chilli.
THE WORKOUT
An escalating ladder of 1 D/B snatch L&R, 1 push up, 5/10 V sit ups. Then 2 D/B snatch left/right, 2 push ups, 5/10 V sit ups ( 5 for kate, 10 for me.) The V sit up work stays the same each round) ( next round is 3 D/B 3 push ups)
As high up the ladder as you can as you can get in 13 minutes. Depending on the stimulus, you may want a light, medium or heavy dumbbell.
It was surprisingly disgusting .
This is day 3, so tomorrow is a rest day!
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“10000 steps a day. Yep, that’s 10 thousand steps every day . Go and buy a cheap pedometer or look up if its already on your phone,, and record how many steps you take each day. This is your baseline of daily activity. Any gym work or running around is training and is extra . This is the minimum amount of movement you do to keep ticking over.
Frequently I see people work quite hard in the gym for an hour, but are totally sedentary for the rest of the time. The gym session barely compensates for their lack of day today movement.
I also see many sports people, who apart from the weekly football match, are to all intents and purposes, sedentary. So, put that pedometer on, check your phone and review your daily count.
| Lifestyle Index | Sedentary | Low Active | Somewhat Active | Highly Active |
| Steps/day* | <5000 | 5000 – 7500 | 7500 – 10,000 | >10,000 |
But don’t worry! slowly build up your activity level if you find yourself in the sedentary box! Get active at work
for some science, look at
“Effects of a 10,000 steps per day goal in overweight adults” by Schneider et al (Am J Health Promot. 2006 Nov-Dec;21(2):85-9.)“
Some points need to be made
1) the 10,000 steps is a fantastic way to assess basic activity. Ive helped people who could only manage 3000 steps in a day and the effect was remarkable.
2) 10,000 steps a day is the very least you should be doing.
However, if you present 10,000 step Versus almost anything else, anything else is probably better: Brisk walking is better, a fast 400m run or a Crossfit Workout is better, indeed a life and death brawl at your local pub really gets the blood pumping. The issue is this: you have to really be sedentary to do less than 10,000 steps a day, so its a great baseline and target and you should always do more.
3) the message is “do both”.
So, its 10,000 steps each day, plus a workout
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Andrew Stemler 