Monday's motivation.
The average weight gain during the holiday season is 8 – 12 pounds. Yikes! That’s probably not the gift you want to give yourself this year. If you’re finding it hard to put the fork down and your training shoes on after the Thanksgiving weekend perhaps you’ll find these six tips to staying motivated through the holidays helpful.
1. Set a goal. Sign up for a fun-run, race, or CrossFit competition in December or January. Or resolve to crush every Saturday Hero or Girl WOD until the end of the year! If you give yourself a goal you will have a focus and accountability to yourself, the most important person!
2. Find an exercise buddy to hold you accountable during the holiday season. #teamtuesday
3. Don’t worry about losing weight, just work on not adding the extra holiday pounds by keeping your sdiet clean throughout the week and allowing yourself scheduled cheats at events or holiday parties.
4. Ask for a private training or nutrition coaching package for Christmas.
5. Reward yourself with a new workout clothes. If you have a new workout outfit you’ll want to slip it on and take it for a spin. #lululemontrunkshow
6. Don’t give up! If you have a few slips along the way it’s okay. Don’t give into all-or-nothing thinking.
FITNESS
A. Three sets of:
Front Squats x 6-8 reps @ 3011
Rest 60 seconds
Pull-Ups x 6-8 reps @ 2110
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds
B. Three sets for times of:
300 Meter Row or Run
30 Kettlebell Swings
Rest 3 minutes
AIM
A. Take 10-12 minutes and build to a heavy, but not necessarily 1RM Power Clean
B. Three sets for times of:
300 Meter Row
185/135 lb. Power Clean x 9 reps
Rest 3 minutes
(Post times for all three sets – e.g., 1:36/1:44/1:57)
SPORT
A. Three sets of:
Snatch Pulls x 1.1.1 @ 100% of 1-RM Snatch
Rest 2-3 minutes
B. Every 2 minutes, for a total of 5 sets (10 minutes), complete the following as quickly as possible:
5 Squat Clean Thrusters (aka, Clusters) (135/95 lbs)
10 Toes to Bar
C. Every 2 minutes, for a total of 5 sets (10 minutes), complete the following as quickly as possible:
5 Ground to Overhead (135/95 lbs)
10 Box Jumps (30″/24″)