Garage Gym 702

Day 2 of the 90 Lean Eating Challenge…..

Garage Gym 702 — Mon, 02 Jan 2012 16:35:50 +0000

A large number of us from all across the world have decided to band together and start the first 90 days of the year eating as clean as possible. My own personal goal is to see my Abs by April. Although I have been an athlete my whole life I have never seen my abs. I am not planning on accomplishing this by doing tons of crunches or starving myself. As a matter of fact calories are not that important to me, except to make sure I get enough. The problem with so many DIETS is that they send the brain and the body into a panic and totally undermine the very goals people are trying to get to by increasing stress levels. Eating clean should soothe the body and the mind because you are giving your brain and your body only what they need to thrive.

I have done 30 day clean eating challenges in the past with great success but then something always comes along on day 37 or so and I “give in” jump off the rails and usually regret it and have to start all over. Its really not that hard to go 30 days clean. No, it doesn’t seem easy on day 8 when the sugar monster starts kicking you in the pleasure center and demanding to be fed. No, its doesn’t seem easy when your friends are enjoying sudsy or frothy libations and teasing you.

You know when it does get really easy, when those same friends start telling you how amazing you look, when that cute guy/girl at the coffee shop, grocery store, wherever…starts to notice you, when your significant other looks at you like your the best dessert they have ever seen, when you have to buy new skinny jeans because your old skinny jeans are now your baggy working out in the yard jeans. When people guess that you are ten years younger than you are…..and its not just because some weight has come off. Its because as you start to give your body and mind the healthy food chemicals it needs, everything within you optimizes, you relax, you smile easier, you focus better and you get to have everyday and feel everyday how that ice cream sandwich, or strawberry margarita made you feel for the five minutes you were consuming it. And that is just after 30 days…after 90 I am hoping to be Wonder Woman!!

So, how are we accomplishing this seemingly amazing feat? Its really simple. If you are already here on this page go over to the nutrition links and start looking around. There are numerous web resources. I am personally a student of the Robb Wolf Paleo School of thought, as are the Whole 30 Gang, some folks roll with Mark Sisson and go “primal”!! What is really important is that you pick a plan and stick with it. I am sticking with my plan for at least 90 days! Abs by April here I come.

Itty Bitty KB swing, situp, squat ditty

Garage Gym 702 — Wed, 14 Dec 2011 04:37:49 +0000

WOD:

Push Press

3 x 3 x 3 x 1 x 1 x 1

~then~

40/30/20/10

KB swings

Sit-ups

Air Squat

Sundays Workout

Garage Gym 702 — Sun, 11 Dec 2011 03:05:24 +0000

Its simple, its a test of your mental toughness, its elegant in its ability to make you suffer and when you finish you should ice afterwards, while eating your protein.

WOD:

400m walking lunge.

Post time to comments.

Sunday/Monday WOD and Saturdays KB WOD

Garage Gym 702 — Sun, 04 Dec 2011 14:56:09 +0000

As promised here is your Sunday/Monday Bodyweight WOD. I would suggest that Sunday is always going to be your best bet on doing this so you have a full day of rest before coming back in and hitting the barbell……

WOD:

800 meter Run

50 -40-30-20-10

squats and situps

25-20-15-10-5

pushups

800 m run

an example round

800m run

50 squats

50 situps

25 pushups

40 squats

40 situps

20 pushups

etc……

after you are done with all you squats, situps and pushup

finish with an 800 m run

post comment to comments:

A few people asked me to post the WOD from Saturdays KB class:

here ya go folks.

Workout Instructions:
A1: 1-Hand Swing (Left) – 2 x 30 sec
A2: Figure 8 to Hold – 2 x 60 sec
A3: 1-Hand Swing (Right) – 2 x 30 sec
B1: Burpee – 2 x 30 sec
B2: KB Deadlift – 2 x 60 sec
B3: Burpee – 2 x 30 sec
C1: Push Up – 2 x 30 sec
C2: Alternating lunge – 2 x 60 sec
C3: Push Up – 2 x 30 sec
D1: KB Thruster – 2 x 30 sec
D2: Around the Body – 2 x 60 sec
D3: KB Thruster – 2 x 30 sec
E1: Mountain Climber – 2 x 30 sec
E2: KB Overhead Squat (Left) – 2 x 30 sec
E3: Mountain Climber – 2 x 30 sec
E4: KB Overhead Squat (Right) – 2 x 30 sec

Monday, Monday

Garage Gym 702 — Mon, 28 Nov 2011 02:30:49 +0000

WOD:
Push Press 5 x 5 x 5 x 3 x 3 x3
~then~
3-5 sets of 5-10 reps each leg
Anterior reach

~then~

5 x 100 meter sprints

Garlic Cauliflower Mashed Potatoes

Garage Gym 702 — Wed, 23 Nov 2011 03:56:52 +0000

Garlic Cauliflower ”Mashed Potatoes”

●1 large head cauliflower

●5 large cloves garlic

●Salt

●2 tablespoons grassfed butter

●¼ teaspoon freshly ground nutmeg

●Freshly ground black pepper to taste

1.Fill up a large (6-quart) stock pot with an inch or two of water. Place a steamer insert in the pot,

cover with a lid, and put the pot on a burner set on high.

2.While waiting for the water to boil, wash and trim the cauliflower. Cut up the florets and stem. Slice

up all the garlic cloves. (Don’t worry about how everything looks – it’ll all get pulverized later in the

food processor.)

3.Once the water in the pot is boiling, throw in the stems, half of the florets, and all of the garlic. Salt

everything liberally.

4.Then, put in the rest of the cauliflower, season with more salt, replace the lid, and steam everything

until soft (~10 minutes).

5.Drain everything into a colander, and then dump it all into food processor fitted with the steel knife

attachment. Season with some fresh cracked pepper and microplaned nutmeg. Add the butter.

6.Process everything until smooth. Season to taste. These faux “mashed potatoes” reheat beautifully

in the microwave.

(Serves 6 - 8)

IMG_0035

Garage Gym 702 — Wed, 23 Nov 2011 03:56:41 +0000

Yeah,yeah…right!

Garage Gym 702 — Sat, 19 Nov 2011 05:27:01 +0000

WOD:
5 rounds
7 deadlifts
400m run
7 dumbbell or kb front squats

Scratching the Monkey’s Butt!

Garage Gym 702 — Thu, 17 Nov 2011 05:03:51 +0000

its not always easy to come up with clever headings for the web page. ……

WOD:
4 rounds
Rowing
pushups
overhead alternating lunges
sledgehammer strikes
single leg knee to chest plank hold

stay at each station for 45 seconds and rest for 15 seconds while switching to the next station. Rotate sides for the sledgehammer strikes on every round. Have fun!

This one is for the kids

Garage Gym 702 — Mon, 14 Nov 2011 04:45:11 +0000

‘Jeremy’
21-15-9

Overhead Squats
Burpees

In light of recent unfathomable events that have taken place, we pull a WOD from Crossfit archives. This WOD is named Jeremy in memory of a young boy who lost his life suddenly and tragically in July of 2006. What happened was an accident, what happened at Penn State was no accident. We are to hold our children dear, love them and protect them. With this WOD, remember Jeremy and the children who are victims and are too scared to cry out. When you do this WOD, celebrate our kids and remember,…leave NOTHING in the tank!