THE CRUSH IT AT HOME RESOURCE GUIDE

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HOW TO USETHIS GUIDE

Welcome!

This will be a challenging endeavor to say the least.

Since I’ll be your coach, your first assignment is to read the first couple of pages in their entirety before moving forward. I’ve spent time making sure there is a ton of valuable information within these pages.

Here are the categories you’ll find in this document:

● Approach to Nutrition● Approach to Workouts● Approach to Rest● Approach to Commitment

I’ve labeled them as “approach” on purpose… see, nothing is written in stone and that is by design.

Have fun! And remember this isn’t supposed to feel like work. Keeping all this information in perspective will help you from feeling overwhelmed.

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NUTRITIONAs much as 80% to 90% of your success will come from how you approach your eating habits. This will affect not only the way you look – the reason most people workout – but also the way you FEEL with your workouts. An easy way to remember this is that FOOD IS FUEL and is meant to support your activities.

The approach that is healthiest, and has proven to be most effective for me and my clients is the Paleo approach to nutrition. Paleo is based on the quality of the food you choose, so it’s best to consume fresh products with the lowest amount of preservatives (none is optimal) or additional ingredients. It’s difficult to eat out like this, but not impossible. However, you will not be choosing fast food with the Paleo approach.

Try to eat 4 small meals, or 3 large meals with 2 snacks interspersed, daily. A sample meal is 3-4 oz of lightly seasoned chicken, tossed into a kale salad with tomatoes and cucumbers, lightly covered with a dressing of olive oil and lemon juice. Add some avocado and you’re done.

A snack could be a hard-boiled egg, 10-15 almonds and a handful of strawberries..

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SLOW PROGRESSIONINTO PALEO

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●Days 1-3 – eliminate all SUGAR, natural or artificial.●Days 4-6 – eliminate processed carbs (bread, pasta and the like) and juices (they contain hidden sugars).●Days 7-10 – start eating more green leafy veggies and a little less fruit. ●Weekly Breaks – it’s not a bad idea to take occasional breaks from being super strict. There’s evidence to

support the idea that this actually HELPS your fat loss for two reasons… ●A) Your body “rebounds” nicely after eating a bunch of sugary/carb food by using more fat. And ●B) it’s a good mental break so you don’t feel like you’re depriving yourself… you’re not trying to be a monk.

Just don’t take more than two breaks over a seven-day period and you’ll see nice results.

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HOW TO HANDLE THEHOLIDAYS

●Pick ONE vice that you’re going to allow yourself to have over the holidays – JUST ONE. Set your weekly limit… and then decide how you’re going to allocate it over the course of the week. It should feel slightly challenging. For instance, one glass of wine every day would NOT be much of a limit (unless you regularly have two glasses per day). However, three glasses per week might work.

●Never attend a dinner party hungry. Eat normally all day prior to dinner… and then eat a healthy snack just before you go. It won’t guarantee that you won’t overeat, but at least it will reduce your chances of stuffing yourself.

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HOW TO EAT OUT ATRESTAURANTS & EVENTSYou want this to work with your lifestyle, not make you feel like you’ve become a social outcast… here’s how you deal with social events:

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●Give yourself a break… identify one event every week over the holidays that you’ll let yourself attend and enjoy… Put NO limits on yourself for this event. The goal is to not be a total GLUTTON,….rather give yourself a time-out from your normal disciplined eating. Remember that for this to work effectively, you’ve got to keep yourself on track during all the other meals and events you’re attending that week.

●Pick one indulgence each dinner. Allow yourself to have this… but be super strict on the other elements of that meal.

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WORKOUTS:

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Travel Workouts-No Equipment Necessary

MAX EFFORT PUSHUPS

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MAKE IT MORE CHALLENGINGPick a person to go head-to-head with and see who lasts longer. Do three sets, resting exactly two minutes between sets.

SCALEDo from your knees.

STANDARDSChest touches the ground (ideally) before stomach, arms locked out at the top. See the glossary for more details.

BREAKDOWNComplete as many pushups as possible in one unbroken set. The moment any part of your body other than your hands and feet (or knees if that is your starting standard) rest on the ground (for more than a second) the set is over. Record your “score” of push ups completed. Complete 5x total.

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#1

400 WALKING LUNGES

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MAKE IT MORE CHALLENGING

Do as many lunges as possible without a rest. If you get all 400, give yourself a gold star!

SCALEDo 300, 200, or 100m instead.

STANDARDSBack knee “kisses” the ground every rep. Front knee doesn’t pass over the ankle.

BREAKDOWNUse a stopwatch or some way to time yourself. Try to finish as quickly as possible with proper form. Remember to keep your shoulders above your hips when lunging. Keeping count may be difficult.

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#2

BURPEE LADDER

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MAKE IT MORE CHALLENGINGAfter each rep, jump over a 12-inch- high object or jump to have your hands touch something one foot above your standing reach with arms extended.

SCALEAdd a minute of rest between rounds.

STANDARDSSee glossary.

BREAKDOWNDo one burpee the 1st minute, two the 2nd minute and three the 3rd, until you can no longer perform that number in that minute. Your score is how far you get in minutes. For example, if you get to 13 minutes and can’t go any further, your score is 13.

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#3

RUN FOR 10 MINUTES

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MAKE IT MORE FRIENDLYInvite someone to run with you and go at a pace that allows you to talk. If you can’t hold a conversation, you’re going too fast.

SCALERun/walk as needed.

STANDARDSOne foot in front of the other.

BREAKDOWNRun as far as possible in one direction for 5 minutes (a mile, mile and ½ or more) then run back home.

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#4

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MAKE IT MORE CHALLENGINGStart and stop the clock at each movement to get a full 30 seconds of work with the only “rest” being the time it takes to move to the next movement. Do 10 total rounds.

SCALEHandstands – invert yourself as much as possible. This could be a yoga headstand hold or a steep incline pushup position. V-ups – engage your midsection, this could be done with legs extended and arms reaching up as far as possible, forcing your shoulder blades off the ground. Squat – if you’re limited by flexibility, squat to a chair with your butt barely touching.

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10 ROUNDS: HANDSTAND, V-UP, SQUAT

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200 TUCK JUMPS

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MAKE IT MORE FRIENDLYHave a friend keep count and use his/her extended arm as a height target above your sternum, forcing you to touch his/her hand with your knees with each tuck jump to count.

SCALE

Do 100 or 50 reps.

STANDARDSFeet leave the ground at the same time. When in the air, both knees must rise above the hips.

BREAKDOWNThink about being springy like a pogo stick, bounding off the ball of the foot, then tucking your knees up at the top of the movement.

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#6

PT TEST- MAX SIT UPS, PUSH UPS & 1 MILE RUN

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MAKE IT MORE CHALLENGINGNo rest between movements.

SCALEPushups from knees. Sit-ups could be 10-inch straight-leg raises from the prone position . Run ½ mile.

STANDARDSSame as above for pushups. Sit-ups – see glossary. Sit-ups are done when you stop the rhythm and rest on the ground between reps.

BREAKDOWNRecording each effort, 1 attempt with unbroken pushups and sit-ups. Rest exactly 1 minute between movements. Time yourself on the run.

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#7

Tabata SQUATS

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MAKE IT MORE CHALLENGINGTry to maximize your score by maintaining the highest amount of repetitions possible.

SCALE30 seconds of work: 1 minute rest

STANDARDSThe crease of your hip must go below your knee at the bottom of the squat, and when standing the hips must be fully open (standing straight up).

BREAKDOWNComplete as many squats as possible in 20 seconds, followed by 10 seconds rest. Repeat for 8 sets.

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#8

STRETCH

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MAKE IT MORE CHALLENGINGWatch any video here: http://mobilitywod.blogspot.com/

SCALENone.

STANDARDSStretch the entire body for a total of 20 minutes.

BREAKDOWNFind yoga or stretching videos on YouTube.

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#9

1.5 MILE RUN + BURPEES

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MAKE IT MORE CHALLENGINGDouble the burpees (40 total) to be done at each ½ mile.

SCALEJust do the run.

STANDARDS1.5 miles. See glossary for burpees.

BREAKDOWNWith a continuously running clock, run ½ mile, stop and perform 20 burpees. Do this three times. Record the total time.

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#10

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RESTYou’re going to be challenging yourself like never before.To do so, and keep up with the results you’re demanding of your body, the single most important ingredient to your success is– SLEEP. Get EIGHT hours during the week and try to get the same on the weekends, if not more… Fat loss (in addition to recovery and recharging your nervous system) happens when the body RESTS.

If you’re not getting eight quality hours, you will not see the results. Exercise is a stressor, take care of it.

Some extra tips:

- Keep your bedroom as dark as possible to provide the deepest sleep.

- Have a final snack about 90 minutes prior to bed… make sure it’s only a snack because eating too much will actually make it hard to sleep.

-Don’t work from bed.

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COMMITMENTHere’s the deal. The ideas above are just that… ideas. You could make a case for them ALL ‘sounding good’, especially when just sitting here reading them. Turning any of them into action is quite another story… and it’s the other piece of the puzzle.

That said, read through these ideas and choose one from each category (Training / Nutrition) that you’re willing to be committed to.

WRITE IT DOWN. PRINT IT OUT. HANG IT ON YOUR COMPUTER, ON YOUR BATHROOM MIRROR, ON YOUR REFRIGERATOR – wherever you know you’ll see it and read it.

To step it up another notch… choose a dollar amount you’re willing to be accountable for if you DON’T do what you commit to. Also, pick a recipient whom you’d rather not pay. Then if/when you don’t do what you said you’d do, write the check. If you made it a large enough sum, believe me, you will start living up to your word.

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GLOSSARY

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Lie down on the floor on your chest, place your hands shoulder-width apart on the ground with your toes on the floor on the balls of your feet. Push your upper body away from the floor while squeezing your core. Lock your arms out at full extension and lower back down until your chest touches the deck/floor. Press back up and repeat. Perform these from your knees, on a box or on a wall to scale.

Lying on your back, bend your knees with your feet flat on the floor. Cross your arms and lift your head, neck and shoulders off the ground until your elbows cross the top of your knees. Lower back down until your shoulder blades touch the ground and repeat. You can also place the bottoms of your feet together and let your knees drop to your sides. This is called a butterfly and will take your hip flexors out of the movement, making it harder.

Stand with your feet slightly outside of your hips with your feet firm and flat on the ground. Slowly push your hips and butt back and down towards your ankles while pushing your knees out wide and raising your arms up above your shoulders. Concentrate on form and proper technique; we want to ensure safety and efficacy through each movement. Keep your head, chest and shoulders vertical, to maintain the lower back’s lumbar curve.

From a strong standing position, squat down and jump into a pushup. Drop down as fast as possible, touching your chest to the ground, then explode up off the ground back into a squat. Jump off the ground while clapping your hands over your head. Repeat for reps.

THE PUSHUP THE SQUAT THE BURPEE

THE SIT UP

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(THINK OUTSIDE THE BOX!)

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BONUS SECTION

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WALK-Beach-Sun

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Get up and go outside. It’s easy and anyone can do it, where nobody walks anywhere ;). Pick up a couple of those recyclable grocery bags and head out to the farmer’s market, movies or fro-yo spot. If you are eating out, pack some snacks . Ask for all dressings on the side and double veggies instead of fries or potatoes.

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COMPETE

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It brings out the best in everyone. Two are better than one. When you are down, the other is there to lift you up. Our workouts are competitive events. The strength and value of CrossFit lies entirely within our dominance of other athletes. We’ve learned that harnessing the natural camaraderie, competition and fun of sport or games, yields an intensity that cannot be matched by other means. The late Col. Jeff Cooper observed that “the fear of sporting failure is worse than the fear of death.” It is our observation that men will die for points.

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PLAY

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Pick a sport and play it. Tennis, golf or bike-riding. Catch, frisbee or Hoover ball. Pick up a new basketball when you’re out on your walk and dribble it the whole way home, switching hands after every 50x. Pick up a couple of jump ropes, teach your cousins the double-under and they can teach you to play double-dutch. Both are fun and challenging. If you’re a fan of Brett Favre and you think you’ve still got it, find or organize a pick-up football game on Thanksgiving day. You can also check Craigslist for times and locations.

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WE NOT ONLY COACH YOU, WE ALSO INSPIRE.We focus on the individual as a whole. We teach you movements that you’ve never tried before. We push you harder than you ever thought possible. We produce results that are long lasting. We are not a fad fitness regimen.

WE ARE CREATING A WAY OF LIFEAre you tired of the same old thing? Have you hit a plateau? It’s time for something new. Our experience extends from working with individuals as personal trainers at the University of Florida. The reason you don’t see what we do anywhere else is because nobody know how to teach it. We are confident in our abilities.

WHAT ARE YOU WAITING FOR?If you're sick and tired of being sick and tired, it’s time to make a change.

CONTACT US

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Phone/Fax:(239) 263-8122

Address:4110 Enterprise Ave, Suite 106Naples, FL 34104

Facebook:facebook.com/crossfitnaples.com

E-mail:info@crossfitnaples.com