To do any athletic endeavor you need core strength, both front and back. This routine focuses on abs, hips and lower back strength. Choose an option that fits your level. Rest as little as possible to get the work done.
Every body wants abs, but don’t nobody wanna get on the floor.
You’re not one of those people.
YOU get on the floor.
YOU get abs.
Do 3-5 Rounds of this. It’s good for you, we promise.
Before you start any kipping exercise, you should have several strict reps of that exercise. If you’re not able to do strict Toes to Bar, work on increasing strength with strict knee raises, V-Ups, strict leg raises and other simple core exercises.
What were your goals when you came into CrossFit A1A?
My main goal was to make exercising a part of my daily routine. In addition, I wanted to learn how to workout. In the past I made a lot of excuses (no gym nearby, I need a training program, etc…) to avoid exercising, but now I feel like I have the confidence and the skills to make the most out of my workout anywhere. I wanted to Build strength and agility with an emphasis on injury prevention.
What are you going to accomplish next?
Maintaining the good foundation that I have built regardless of day to day challenges I.e. work, travel, family, holidays etc..
How many times a week do you work out, and what does that do for your day?
I work out 5 times a week, 2-3 times with Chad and the rest is cardio on the beach or a swim. Working out early in the am helps me set the day right and I become more productive.
If you had to give someone who hasn’t done their first CrossFit work out yet, what would it be?
It’s not as intimidating as you might think. It’s really about getting a great workout and pushing yourself in a supportive environment!
I’m 43. The realization that these physical gifts I’m allowed won’t last forever is starting to set in.
I no longer feel the need to get into weightlifting wars with kids 15 years my junior, but I’ll still push to beat ’em in a good conditioning test.
My day to day training, loading & intensity has gotten smarter, I’m not laying on my back at the end of every workout, frothing at the mouth; and I feel better for it.
A typical week will look something like: Monday – Max effort Tuesday – 75-80% Wednesday 60% Thursday – Recovery pace or rest Friday – Hard effort Saturday – Play with kids and maybe run Sunday – Rest and relax
Previously, those would have all said Max effort.
The idea is this: exercise enough to feel good all of the time. If you’re constantly sore and beat up, ask yourself why. Why do you need to push to the point of failure – always. Is it a psychological need? If so, maybe there’s a way to meet that need at a lower intensity.
Instead of focusing on failure and falling on the floor, focus on breathing & technique. Take yourself to that same spot, but use a different skill set to get there. Use certain workouts as an opportunity to refine movements, to understand pace.Just breathe and get your heart rate up, get a little synovial fluid running through the old knees and elbows.
At the end of the day, my biggest concern for my gym members and myself is being able to move well for the long haul. I look at a few 70-80 year olds I know as examples. They eat well, they exercise regularly and they seem to enjoy life because of it.
It seems to me that the next 40-50 years will be all about the decisions I make now, and the consistency with which I implement them.
You may enjoy smashing yourself into the ground every day, and that’s ok for you…if that’s ok for you.
I have found better overall performance (MetCons, 5k’s, running with kids, playing tag and sports, etc.) from a little less volume, picking my battles and listening to my body.
I have also found better balance and a more fulfilling training week without having to compete every day.
I certainly still pick my spots, and likely always will…I just don’t try to over-pick or over-expect or over-exert.
“Want to know how to lose 24lbs of ugly fat? Chop off your head. Well I didn’t chop off my head but I did lose 24 lbs in the last 6 weeks due to intensive remote coaching and diet by ya boy Dan Martin. Hard to believe that 20 years of partying can be wiped clean in that short of a time, but I actually weighed more at 21 years old. (I’m 41 now)”
Paul lost 24 pounds in 6 weeks using our remote workout programming and nutrition programs.
“Before this, I tried running 15 miles a day, diet pills, special programs, and a different CrossFit gym. None of those ever worked because there was no accountability and no personal approach to me as an individual. My weight loss and progress as an athlete are a direct result from my coach, my box, and my meal plan.
This was the easiest and most difficult program I have ever been a part of. It was easy because the plans were all laid out for you; eat right, and train hard. It was difficult because it required me to keep up my performance to make sure my next week is better than my last week.
The hardest part was changing what I eat and finding the veggies that I liked. I ended up speaking to my coach and found out that I absolutely love broccoli and asparagus. I guess that’s what my coach is there for, to make sure I can still succeed when I feel like there is nothing I can do.
The easiest part was losing weight. There is no secret pill or some herbal drink you need to drink. It’s just clean eating and working out. Two things that are pretty easy.
Before this, I tried running 15 miles a day, diet pills, special programs, and a different CrossFit gym. None of those ever worked because there was no accountability and no personal approach to me as an individual. My weight loss and progress as an athlete are a direct result from my coach, my box, and my meal plan.
I am going to continue the plan and take what I learned and crush my goal. I already beat my goal by 5lbs, and I want to beat it by another 5!’
Keren has amazing weight loss and fitness results from a combination of Personal Training, Nutrition Coaching and Group Classes.
Read about her story right here!
“Personal Training sessions are my favorite part of the process. The 30 minute sessions twice a week are intense and kicked my butt like I would never do on my own…I gained a lot of strength which I love, I improved a lot of different skills like Push Ups, Heavy squats, Pull-ups and Rope climbs.
It was extremely empowering and a deep learning process on discovering how much my mind was limiting me in telling me that “I couldn’t do that” or “I wasn’t strong enough to do that” and Dan being a great coach could recognize that and helped me through it, literally breaking those barriers in order to move forward. Pretty amazing stuff!
The nutrition program opened my eyes to the portions I was eating ( way too big ), and that my fat intake was still way too high even though it was good fat. It made me clean up my (very clean diet or so I thought ) diet. I had to let go of my pasta, pizza, red wine cheat days. There were way too many cheat meals or cheat days for me to lose weight.
Learning how to measure out the right portions between the protein, carbohydrates and fats was a huge eye opener. Reporting my food intake on a daily basis was hard & time consuming but made a huge difference since it held me accountable on a daily basis.”
“I can say I formed healthy habits that I will always keep.”
What was the hardest part ?
“The hardest part was that I am a foodie! Absolutely love eating, my meals were a big highlight of my day. The focus had to change to ‘what’s the mission here’? …To have a good meal, or to get into shape and shed off the excess fat and feel good about myself?
I had to make a conscious choice of what I wanted my end result to be and make a decision that I was going to make it happen. A lot of times we do things out of habit or because that’s what we know.
You only realize what you really want once you identify your goals and sometimes what you have been doing is not really what makes you the happiest but is just the way you roll and that can be changed!
This is where the big shifts happen, this is when you stop running on the treadmill to just run and your actions now have a clear focus and the best part is you start creating the life style you truly want and love! It really is all about our perception and how we choose to see things. When ever I take on a new challenge that is always the hardest part, but once you have identified your goals and decided what you want your end result to be, it gets easier as you start moving along and creating new patterns.
I could say that prepping my food for the week was the hardest-taking time out of every Sundays to shop and stock up on what’s needed was not what I used to do on my Sundays but once you change your perception, you automatically create the environment that’s needed to succeed. Instead of it feeling hard , it becomes exciting to start another week all prepared and ready to go! The easiest part was-always made sure to put food on the table for my family that was healthy, meals prepared from tons of vegetables and lean protein. We were never a fast food, fried food, processed food type of house hold, so eating clean and lean was the easy part.
What have you tried before? Did it work?
Well, it’s really amazing that I have been consistent in starting my day at A1A five to six times a week for almost two years now. And if I don’t makeit in the morning, I will be there in the evening. Before that I did it all from normal gym memberships to yoga, Pilates,spinning…and everything got boring for me. I did not stick to anything more then a few months. I truly love CrossFit. I love that I know every day will be challenging and completely different, which prevents me from getting bored. I feel I still have so much more to learn and accomplish in regards to my technique and strength . I feel so grateful to have come to a box that has amazing coaches that are knowledgeable and passionate about what they do. And to top it off, I have made great friendships and adore the community we have. What else could I ask for???
I will also share that I tried so many diets, none of which gave me good results. I always went up and down on the scale but never accomplished changes like I did with this nutrition plan. I lost 25 pounds!! I’m only 5′ 3″ so on my body that’s huge! My body fat is at 18%! Who would of believed that my Body Fat is in the Athlete category!! That’s insane. I’m so happy, I feel good and the goal is to maintain and continue to just get better and stronger!”
You lost over 8% body fat which is phenomenal! What did you try before this? What worked, what didn’t?
I’ve tried so many different things, juice cleanses, weight watchers, cutting out gluten, eating mostly all the not allowed veggies …Dan’s plan is my new favorite and the one I’ve been the most successful on. Although I’ve had success with Tracy Anderson method after my first child, I couldn’t find the motivation and energy to push myself through it again after my second or third. With this Dan was there all along answering my questions and checking in with me, and I really think that because I had that accountability, it got me through this successfully.
What’s the hardest part about changing your nutrition?
I struggled with getting so much water in- especially that first bottle in the morning. Also weekends are hard. We usually spend Saturdays with family/friends and there’s always a lot of food. That continues to be a challenge for me. For the first 6 weeks I tried my best to stick to it even thru the weekends, now that I’m a little farther along in the program it’s definitely getting more challenging!
Also, before doing this plan I didn’t eat breakfast. So finding the time to squeeze that in was challenging.
What’s the easiest part?
I love the simplicity of it, I’ve learned to throw a couple meals worth of food together in under an hour. Toss a bunch of veggies on a sheet pan and roast them = boom- veggie ready for a few meals. Throw in a couple whole sweet potatoes = carbs for the week. Ezekiel bread = easy, store bought, good choice carb. Throw any protein in the pan w some PAM and spices = easy proteins, done. My days are hectic so having an easy plan to follow makes it so helpful.You keep kosher right? Were there any challenges specific to that?99.8 percent of the food options are kosher friendly, so thankfully, this wasn’t an issue!Anything else you’d like us to know about you and your path to your success?
I had signed up to CrossFit in April, was going as often as I could, and wasn’t losing any weight. When November rolled around and I was actually gaining weight I got really discouraged and was ready to quit, maybe CrossFit wasn’t for me.. Right about the same time I heard about the nutrition challenge.. basically, all those signs plastered around the gym ‘80% of results are from the foods you eat’ are 100% accurate. As soon as I switched my nutrition around I started seeing results.Also, so helpful to see everyone’s recipes and ideas on the FB group.
Stop doing Double Unders! Take a seat. What I’m about to say will blow your mind. Well, it’ll at least make you aware of muscles you don’t train regularly, and just might fix a thing or two. Seated? Great! Please make sure it’s a toilet you’re sitting on. Now start to pee. Ok, stop. Now start again. Ok, stop again. Feel that? That’s a Kegel. Don’t keep going. Too many of those during urination can actually lead to problems, but 3 sets of 10 a day can lead to a stronger pelvic floor and maybe even less peeing during double unders!
When should you do them?
Anytime. Done is better than perfect! You can do these in the car, sitting on the couch, in bed, where ever, when ever. 3 sets of 10 is great, but more is good too. Practice at the pace you’re ‘losing it’ at. Don’t use the bigger muscles (glutes, quads, etc) to do the work. Focus on that ‘pee-stop’ muscle and pulse. Add a few pauses. If it’s double unders, practice at a brisk pace. If it’s 1rm squats, go slow.
Isn’t this just for women?
Nope. NOT AT ALL! I personally know a group of guys that have gotten (ahem) great results from using these. Lets just say they’re more ‘robust’ now and have an increased ability to do ‘one-more-rep’. All of that blood flow from exercising the pelvic floor creates strength EVERYWHERE.
So, like, results after 2 sessions, right? Absolutely (NOT)! Just like anything worth under taking, it takes time! It can take weeks or months depending on your pelvic fitness level ( I think I just made that up…what’s your PFL?) Just like anything, if you have questions or you’re not getting what you want talk to your coach and doctor.
Don’t wait, start now. Do it every day. Realize gains now, thank me later.
Honestly, I think the hardest part is making the commitment that you really want to lose weight. I had to make some major changes in my diet and get back into an exercise routine, but once I decided that this was what I really wanted to do and that I had to make these adjustments to see results everything started falling into place. You really have to want it and then it is just a matter of following the program.
What was the easiest part?
The program has some amazing recipes and I was never hungry. I followed it by the book and wrote down everything I ate but there are so many options that it actually is fun and you realize that you can lose weight eating yummy food.
You did the program while traveling to Brazil, tell me about that.
That was my first trip while on the program and my second biggest challenge (The first, was quitting drinking, which I had done a month before starting the program and realized that alcohol really slows down weight loss, but we can get into that another time). Going to Brazil meant that I was going to be around drinking and a lot of fatty foods that were not part of my current diet. The surprise was that I managed 10 days in Brazil and did not drink or eat anything that was off the charts from the program and I did not suffer over it or feel that I was missing out. There were enough healthy foods that made me satisfied and again I learned that you can adapt your diet and enjoy vacations, it is all about making choices. I think I lost 1lb while I was there when in the past I always gained at least 3 when I was in Brazil.
You’re continuing on with the program, what’s your ultimate goal?
My ultimate goal is to find balance on the long run and continue with this new and healthier lifestyle. I need the accountability and this program gives great support (Dan is awesome!) to make me accountable. Next step is to really get the exercise going stronger and to lose more fat and gain muscle. You can be healthy and still have fun, with the bonus of looking and feeling great!!!!
Bryanna was already a seasoned CrossFitter and had a pretty good understanding of nutrition before we started. Her goals were 10+ pounds of weight loss and body fat loss. She lost the weight, and the fat, all while maintaining her lean mass and improving her hard fought strength gains!
Here’s her story:
“Going into the Nutrition Challenge I had some doubts and concerns but I needed a push to get back into my old routine since moving from NY.
I’ve done Paleo challenges in the past but felt weak, as I struggled hitting my usual numbers when weightlifting (probably because of the very low carb intake). This challenge proved to be the exact opposite. As each week passed, I noticed myself being more energized, moving faster in the workouts and just feeling overall healthy and strong.
The most difficult part for me was avoiding the urge to snack and handling my water intake for the day. The food was easy, after meal prepping for the week eating those delicious salads and rice bowls was something I looked forward to everyday.
The easiest part for me was showing up to the gym. My body felt ready to take on both the weightlifting and the Workout Of the Day.
The best part of the results is knowing that even after 2 weeks of completing the challenge, I still managed to create permanent habits that are making me a healthier, happier athlete.
Thank you Dan for helping me be better than I was yesterday!!”
For more info on our Nutrition program, visit: fit262.com/nutrition
The before pic is from my first challenge at 200lbs, and the other taken this week at 163. I lost 20 lbs before starting the first challenge. I lost 8lbs after the first challenge. I gained 13 lbs in between challenges. I’ve lost 22 lbs since I started the 2nd challenge.
I’ve never eaten healthy or watched what I ate in my life. I never ate veggies and ate way too many carbs. The 2nd challenge, I followed the nutrition to a tee! Well, At least 95% of the Time. I realized that even someone as picky as me can find so many great, healthy recipes!
The easiest part of this process has been showing up to 305 for class. I instantly fell in love. With the challenges, the coaches and the friends I made. You guys made it fun and it felt great to see results.
I had this preconceived notion that CrossFit made women bulky and that I wasn’t strong enough to do the workouts. I know now I’m getting stronger with every workout. I have a long way to go but I’ve definitely come a long way.
3- I had let 6 months go by without seeing a gym once. I didn’t join after my first challenge because I didn’t think I was ready for regular CrossFit classes. I gained the weight back, plus some extra lbs. I didn’t feel good anymore and I was so disappointed in myself. Dan and Joey were the best coaches and I loved CrossFit A1A so much that I just had to go back. I was so excited when I learned you were doing another challenge, but Finding out we were being thrown into regular CrossFit classes this time around was terrifying! But if I can do it, anyone can!
I love CrossFit 305 because I learn something new every class. I love that I can scale and still feel part of the group. I love that the coaches are patient yet tough. I love the community of CrossFitters. Mostly, I love the results! I’m hooked!
Jenny used a combination of CrossFit classes, Nutrition and Accountability coaching to reach her goals. To find our more about these programs, click here:
Jackie took our Nutrition Coaching advice and stuck the program, 100%. Her results are amazing, as are her insights into the challenges that come with changing your eating habits. We sat down with her and got the chance to ask a few questions. We’re grateful for her thoughtful answers.
What was the hardest part about losing weight?
There’s a reason they say “Old habits die hard.” I think the hardest part of losing weight was breaking the bad habits I had developed through nine months of pregnancy. In fact, I still have days where at the end of the day, I miss dessert.
The hardest part of the program itself was making sure I ate 3 proper meals a day and my shakes. On hectic “mom” days, I would be running around without properly planning for when I was going to eat my meals. I would get to the end of the day and realized I hadn’t eaten all day long and didn’t have enough time to fit in all the required meals before bed.
What was the easiest part?
Knowing exactly what I needed to do without ambiguity. There are enough choices in the program that I don’t feel bored with what I am eating and enough structure to make it easy to follow and stick with. My meals just focus on green veggies and protein with an accent of carbs or fats, where appropriate.
You did the program while nursing a baby. Tell me about that.
My biggest fear was that I would put all this effort into the program only to have issues with milk supply and then have to stop. Second to that was the fear that I wouldn’t lose any weight at all because I was nursing. Neither turned out to be an issue. Obviously, I have lost weight in the six weeks and am feeling great. And when there were issues with milk supply, we talked and immediately made the changes to get my supply back where it needed to be within 24 hours. Being able to talk to you and have a quick solution to that problem was so helpful.
The great part about doing this program while nursing is the focus on all the green veggies. Because I am starting with a baseline of veggies at every meal, I know that my baby is getting the micro nutrients from the leafy greens I am eating all day. After a while, I found that when I was still hungry I would add more green veggies to my meals. I also never fully appreciated how important it is to drink enough water; this is even more important when nursing. The program helped me to focus on getting in enough of the right nutrients every day to support myself and my baby. I feel good, we are both healthy and she is putting on all the pounds I am taking off…because chubby babies are so much cuter than chubby mommies.
You’re continuing on with the program, what’s your ultimate goal?
My previous weight loss solutions were unhealthy and unsustainable. I didn’t want to climb to the top of a mountain, only to jump off a cliff right back to the bottom. I would like to find a more healthy balance with food. I also want to build on what I have learned, and use the nutrition component to facilitate learning the exercise movements I have been unable to do since starting CrossFit. (dubs, pullups, strict push ups, the list goes on and on….)
What’s the biggest “win’ from doing the program?
Making it through Thanksgiving and still losing weight that week. Despite all the temptation around me, I was able to enjoy the meal (even a couple of the “treat foods”) and stay on the program overall.
We all know that travel and the associated behaviors can destroy the hard fought gains you’ve gotten through so much hard work in the gym and harder work in the kitchen. DON’T LOSE THOSE GAINS!
1. PREP!
Pretty much, just get your stuff together. Know what you need to eat (not sure, ask your nutrition coach) and eat it. When flying, don’t take the peanuts. Or the pretzels. Or the bloody mary mix. Or the Ginger Ale. On the road? No excuses. Skip the gas station trash, stop at a grocery store and stock up. Carry a cooler lunch box if you fly, a larger cooler if you like when you’re driving. Seriously, it’s 2018. YOU CAN EAT HEALTHY ON THE ROAD! Check out Arno’s story for a great example: https://fit262.com/arno-michaelis-serve-2-unite-weight-loss/
DRINK!
Water. Not alcohol. Seriously, zero alcohol if possible….If you’re a drinking flyer (I used to be, that’s for sure) drink even more water. You might get that ‘trapped in the seat’ feeling once or twice asking your seat-neighbor to get out, but that minor inconvenience is worth the after effect. Drink a glass before security, another before boarding, more at drink service in the air and first thing upon landing. If you’re road tripping, flying, or boating, keep a refillable, measured container with you.
STICK TO THE PLAN!
No matter what. Have a plan, stick to it. If it’s vegan, great. Paleo, fine. Macro counting, do it. Whatever it is, have your plan and stick to it. Work in a cheat if you need to, but never off of the rails! Don’t have a plan? WHAT ARE YOU DOING?! Contact Dan immediately!
WORKOUT!
One of my favorite places to move and exercise is on vacation. New places, new people, new stimulus! Whether it’s dropping in at a studio or throwing around logs on a beach, there are a million different ways to stay fit. Got a prescribed plan? Great! Find what you need and get it done. No plan? Get outside, do some bodyweight workouts (examples here) or interval training (check the Sprintervals Blog for some quick & efficient routines), or just crush your abs (check out the #ABSTOBER program here).
—–
We’ve helped thousands of people over the past decade, both locally and remotely. We’d love to take 15 minutes and hear your story and see if we’re a good fit to work together toward your goals. To pick a date and time for your free phone consultation: https://fit262.com/nutrition/
“Before/after, with the after picture all smiley. Massive love and gratitude going out to @danmartin305 for the coaching!
Dan really knows his stuff in regards to fitness and nutrition, and he guides you through a very structured program he’s put together.
All you need to do is commit and follow through. Dan hounds you along the way to make sure that happens. Highly recommended to anyone looking to get in shape!!”
Sidebar: I’ve know Arno for aout 20 years. We met in the Midwest music scene and shared a lot of experiences. After my move to Miami and lifestyle change, we still kept in touch occasionally and I kept up with him through social media. He wrote a book about his storyof a previous life before we’d met (check it out HERE). He travels for speaking engagements now and had a 3 week bi-coastal trip scheduled during his 6 weeks. He was worried that he wouldn’t be able to stick to the program. I assured him, that with a combination of his will power and my accountability he’d be able to do it….and he did it!
Not only did she have weight loss success, she maintained muscle and gained strength!
With her hybrid program including Nutrition, Personal Training and group classes, she has made huge improvements.
“The easiest part was not having to think, “Should I or Shouldn’t I?” and just doing what Dan said to do.”
Her 400 meter sprint time dropped from 2:20 to 1:50, she’s finally able to string together double unders and she learned to do kipping pull ups and toes to bar (not to mention 8 STRICT PULL UPS!!!
“It’s not only a physical gain testing my will power, I feel stronger in every way and also have more energy.”
“My 2.45 mile run from 26-24 min … and I’m finally just starting to be able to do workouts without breaking for rest, that was a huge goal for me.”
As far as her future plans, she continues to train and keep her nutrition on point. “I just want to continue to get stronger, over all fitter and keep pushing myself to be better …Beating Shloimy’s “Karen” time wouldn’t be too bad either “
“We fail at the margins of our experience.” -Greg Glassman
The simple, effective and in some cases dreaded Wall Ball shot…a CrossFit staple.
Take a simple tool, a Medicine Ball, squat with it in the front rack, toss it 10 feet high, hit your target, catch and repeat. For many an exerciser, this is one of the most dreaded exercises in the wheelhouse. Why? Because A LOT can go wrong in the 2 seconds it takes to complete a rep. Poor form, bad breathing techniques and negative mental attitude can lead to a lot more time on the clock during a set of 50 Wall Ball shots than needed. This post will help you get set up for success, and help you bang out more reps than you ever though possible. Ready?
1. The Set Up
Pick up your Med Ball and push your arm straight out in front of you. The ball should touch the wall. Feet should be set up as with any other squat. We’ll go into slight tweaks on this later. For now, your air squat set up is correct. Heels down, knees out. Squat with the ball in the front rack position. Elbows should be up. Drive hard out of the bottom and use that energy to launch the ball to your target, usually ten feet.
2. The First Rep
Your ball will be resting on the ground. Squat down and save the energy of picking the ball up. This may seem like a small thing, but in a grueling AMRAP or a longer WOD where sets may need to be broken (Kelly or Karen anyone?) this small bit of efficiency will work wonders. You can choose to perform a MedBall Clean, but I prefer to squat and pick up the ball from the bottom of the squat.
3. The Catch
Allow the weight of the ball to carry you back down. As soon as the ball hits your finger tips, you should be squatting. Your midline (torso) should remain tight and intact. One of the most common faults on this movement is a dropping of the elbows and softening of the core. Don’t be soft.
4. The Bounce
Use the bottom of your squat to bounce back up and out. This does NOT mean abandoning your lumbar arch and hitting your butt cheeks on the ground. Some will benefit from a slight widening of the stance to control depth. Should you squat to a ball? No. Use squat targets for depth PRACTICE, not application. If your depth is lacking, your lumbar flexion is lost or you cannot control your movement, do not squat under any load, including a Med Ball. Practice the Air Squat until it’s perfected, then add load.
5. The Throw
This is not basketball. Use both hands evenly. Think you’re favoring one side? Ask someone to watch or video tape a longer set and see what you’re doing. If you’re favoring one side, fix it. Go lighter or lower until you can do it correctly with proper form.
6. The Breath
When you throw the ball up, your diaphragm is open. Breathe in as the ball makes contact with your target. Exhale on the catch. This DOES NOT mean you should loosen your midline and go slack. You are establishing a pattern, use efficiency and form.
7. The Arm Circle
As the shoulders start to fatigue in higher rep sets, a mid rep arm circle can become helpful mentally and physically. Throw the ball up, circle the arms back and quickly return to the catch. As with any movement pattern, practice this before applying it to a workout.
8. Breaking Mental Barriers
The Wall Ball shot is one of those movements that can be done for hundreds of reps. Look back at Tommy Hackenbruck going unbroken on Karen in the 2012 CrossFit Games Team final. At a recent event in Miami, Games vet Elizabeth Akinwale and multi-time Regional competitor Shawn Ramirez also completed the needed 150 reps unbroken. Set your mind to it, breathe, work on efficiency and push your limits.
9. The Equipment
We use Dynamax balls. They’ve lasted forever and not a single one has has a tear, a seam break, nor have they flattened out. We have no affiliation to Dynamax, and have in fact spent thousands of dollars on these fine balls. There are cheaper balls out there, but every gym I’ve seen with them have wrapped them in duct tape, tried to bring them back to form or plain-old thrown them out. If price is an issue, build yourself a ball out of a basketball and filler like these examples and save up to buy the good stuff…it’ll last you for years to come. There’s nothing worse than something for half the price with a tenth of the lifespan.
10. But Wait…
I’m short/uncoordinated/less than perfect. Yes, yes, yes. The beautiful thing about functional fitness is that it’s scalable. I know, you really want to be RX every time. Practice the movement if it’s a weakness. Hammer weaknesses into the ground by making your practice methodical. Do something every day and you’ll get better at it. Start with a light ball at a lower height until it’s easy. Each week add 2 pounds and a go a little bit higher. A 20 pound ball moving at high velocity for multiple reps is HEAVY. Scale wisely and inch your way up.
11. Have Fun!
We often play the 9′-10′-11′-12′ game for warm up. We have lines at each height. Each rep is one foot higher then the last, then reverses to go back down. Another drill we use is the middle of the room max height shot. Grab a light ball and see how high you can throw it. The ceiling is the limit (literally). The Power Wall Ball gets occasional use as well. It’s a Wall Ball shot without the squat. It sounds easy, it’s not. Since the rep is faster and translates into a modified push press it turns into a shoulder burner quickly. Don’t limit yourself, experiment, have fun, train smart!
Daniel came to us wanting to lose 20 pounds. As a chef, he was a bit worried about sticking to the plan. What he didn’t know was the plan has AWESOME food and an amazing recipe book.
Guess what?
He lost 20 pounds using our Nutrition Accountability program!
6 weeks of guidance, meal plans and 3 days a week of exercise.
It works! Check out the video below for more on Daniel and our program.
Want more info? Click here: https://fit262.com/nutrition/
Holidays bring emotion, family, memories and FOOD…the perfect recipe for a nutritional catastrophe, but fear not, my 7 Nutrition Hacks for ANY Holiday will set you up for success.
Whether it’s Thanksgiving, a birthday or any other holiday, the tendency we have is to over indulge in both eating and drinking.
Use these 7 tools to help you better deal with EVERY holiday.
Eat the food, just not all of it. Eat 1 plate of food, mostly filled with lean protein (Turkey, fish, lean beef, tofu, etc), vegetables (AMGAP, as much green as possible), and healthy carbs (sweet potato, mashed potatoes, rice). Garnish by adding very small servings of guilty pleasures (if you’re able and this doesn’t trigger binge eating).
Limit alcohol & sugary beverages. This is a hard one, but if you’ve got a goal it’s worth it. Have seltzer with a lime, or if you absolutely have to, have one glass of white wine. Sip it and savor it. If you need to, have a diet soda or a coffee drink with sugar substitute.
Drink a ton of water. This will keep you full and dilute the sodium found in many holiday foods.
Remember why you’re there. You’re there for the company, for the memories, for the good times. None of these things require over eating or drinking. Eat slow, enjoy every bite, savor every sip. Enjoy the conversation and catching up.
Have dessert… only if you REALLY need to. BUT, make it something REALLY worth it. Have a half serving. Dessert Option 2: make your own healthy dessert and bring some to share. A large, beautiful fruit salad is never frowned upon.
Protein up! Drink a protein shake 60 minutes before meal time. This will bring you in to the meal already satiated and not ravenous.
Stop before you’re full. See #4. Eat slow, chew slow, enjoy the heck out of your food. Doing this will allow your brain to catch up to your stomach and STOP over eating.
Use these tools to enjoy every holiday to its fullest and still get the results you want. It’s hard when you start but it gets easier over time. The cake isn’t that good anyway.
“I tried the whole 30, I wasn’t ready for it. I tried a bunch of word-of-mouth programs that were ridiculously hard to keep on for more than a week or two.”
“This is the best plan I’ve been on, period.”
What was the hardest part?
I think during the second week I was getting really frustrated with getting meals cooked. My cravings didn’t “evolve” yet, so some nights, after just pure frustration of not knowing WTF to eat after a long day at work, I wanted to throw the towel in. That passed pretty quickly though. The easiest part is the overall simplicity of the program. It’s not too restrictive and very easy to follow.
So your 6 weeks finished a little bit back. You’re still going. Tell me about that.
Everything just became a habit so I found myself pushing myself more and more. I’m at the end of the second week of Part 2 going full force. I’m feeling great. Oh, I need smaller pants!
Patrick took part in our Remote 6 Week Coaching program, including individualized nutrition and exercise guidance. His results are a great example of what is possible if you stick to the plan!
#ABSTOBER 29 dang! 250 butterfly sit ups for time. Use a mat or towel to prevent sliding. RX+= 150 GHD sit ups for time. BE CAREFUL!
#ABSTOBER 30 ohh yeaahhh BROTHERRRRR 3 rounds 30 Weighted Leg raises (hold med-ball or other object between ankles, raise until legs are straight, return) 30 Toe touches (lay on back, legs straight up, reach up and touch toes) 30 Side touch crunches (lay on back, legs bent, touch side of ankle, alternating) 30 second hollow hold
Pick and choose as you like, the most important part is that you get it done!
Ab routines are great, but Abs are made in the kitchen! Want more help with getting abs? Find out more about our nutrition program here: https://fit262.com/nutrition/
“Want to know how to lose 24lbs of ugly fat? Chop off your head. Well I didn’t chop off my head but I did lose 24 lbs in the last 6 weeks due to intensive remote coaching and diet by ya boy 
…Dan’s plan is my new favorite and the one I’ve been the most successful on. Although I’ve had success with Tracy Anderson method after my first child, I couldn’t find the motivation and energy to push myself through it again after my second or third. With this Dan was there all along answering my questions and checking in with me, and I really think that because I had that accountability, it got me through this successfully.
What was the hardest part about losing weight? 
“
