Crossfit WOD

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A reminder that a lower weight is not always the goal! As you can see in this picture…muscle is more dense then fat and is much more appealing. 5 pounds of muscle takes up less space than 5 pounds of fat. This is why it is so important not to fixate on the number on the scale, but rather concentrate on how you look in the mirror instead!

Top 3 priorities for losing fat , gaining muscle and changing  body comp

1) Plan Ahead for Success:

If you dont know the day before what your having for breakfast or lunch the next day, then you’re likely to fail, full stop

Eating grab-n-go style or just planning to “grab something out” will lead you to poor results because you have little control over exactly what you’re eating. You’re also far more likely to either overeat or eat something questionable, or under eat — which may actually be worse for your long-term weight loss or fitness goals.

Teach your self to cook at home and plan/pack food to bring, and do it consistently and your chances for success are good.

2) Consistency is Key:

Successful people are consistent.  When people frequently have excuses for missing a workout, or there is always a reason to deviate from their nutrition plan, failure is almost certain.

Decide on a plan and commit to it for a realistic length of time. You can always re-assess and adjust your plan, but be consistent for a long-enough period of time to see results before you do.

3) Don’t Stress About It:

Those clients I’ve seen make the greatest transformations were both proactive and consistent, but they also took the ups and downs of the process in stride. Worrying yourself sick over what the scale says day to day is a sure-fire plan for failure. It turns out that excessive stress — no matter the source – may be the most potent stimulus for weight gain.

Yes, a bigger factor than what/how much you eat, or if you exercise or not!

If you’re in a situation of chronic stress, the deck is not stacked in your favor. Stressing about fitness goals or food profile only adds to the problem.

Workout of the day:
four sets
A.press 2-4 reps
rest 60 secs
A1. 3 wall climbs(nose to wall)
rest 60 secs
B. wtd ring dips 4-6 reps @20×1 x 3 rst 2-3 mins
or
AMAP bar dips x 3 rst 2-3 mins (Partner spotted for beginner athletes)
+
10 toe to bar
5 burppes
9ttb
5 burpee
………..
1 ttb
5 burppes

“Anyone who stops learning is old, whether at twenty or eighty. Anyone who keeps learning stays young. The greatest thing in life is to keep your mind young.”

Henry Ford

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