with problems to solve, lessons to learn,
but most of all, experiences to enjoy.
To me, this journey has seemed a whole lot longer than it’s actually been. Four months ago I made a commitment to change my life and I haven’t regretted a second of it. It’s easy to have the “want it now” mentality but as I’ve been walking on this journey I’m realizing more and more that the most important part is not the beginning and the end . . . but the journey itself.
Sometimes, I get overwhelmed by how far I still have to go to achieve my long term weight loss goal. However, by setting short time achievable goals (with Karen’s help) whether it be weight loss or fitness, I am finding it to be less and less difficult to see that I can and will accomplish all that I have set out to do.
At times, I have really struggled with not believing in myself and have fallen victim to believing all the garbage that other people thought of me. I make a choice daily to not allow the negativity of others or my own self doubt hinder my journey. I can honestly say without a doubt, that Karen and all the amazing CFOIB coaches have played a huge part in helping me to be successful and they continue to challenge me daily.
Thank you to all the CFOIB coaches for walking along side me on this journey. It means more than you will ever know. -Whitney
Workout of the Day for Wednesday: Sept 17, 2014
FITNESS
A. Three sets of:
Pull-Ups x 4-6 reps @ 3111
Rest 60 seconds
Goblet Squats x 6-8 reps @ 31X1
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds
B. Three rounds for time of:
Pull-Ups x 20 reps
24/16kg Kettlebell Swings x 15 reps
400 Meter Run
AIM
A. Weighted Pull-Ups:
*Set 1 – x 3 reps
*Set 2 – x 2 reps
*Sets 3-6 – x 1 rep
Rest 2-3 minutes between sets, building to today’s 1-RM
B. Three rounds for time of:
Pull-Ups x 20 reps
24/16kg Kettlebell Swings x 15 reps
400 Meter Run
SPORT
A. Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Set 1 – 2 reps @ 65%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
*Set 6 – 1 rep @ 90%
B. Every 2 minutes, for 24 minutes (12 sets):
Clean x 1 rep
Loading per set (by %): 60, 65, 70, 75, 80, 85, 85-90, 90, 90-95, 95-98, 101, 101+
C. TEN rounds for time of:
15 Unbroken Wall Ball Shots (30/20 lbs)
10 Toes to Bar
10 Burpee Box Jump-Overs (24″/20″)
This is the same combination and rep scheme as you performed on August 27. Please review your notes and results from that day, and let’s see how quickly you can get through without the forced rest periods.