BL #12

Hey Losers,


We're winding down, hope your weight is doing the same! Be sure to weigh in Monday morning and record your results on the chart in the workout room.


Challenge #12: Compute your target heart rate for optimal fat burning and use this for your next cardio workout. Sounds complicated you say. Pish Posh, it's as easy as pie.....and you would know, you've eaten a lot of it to get to this point.


So, do figure your THR for fat burning, take 220 minus your age (Walsh be honest we know you're not 29) and multiply that factor by .55 and .65. This will give you a range of 55-65 perecent of your max heart rate (MHR). This has been proven to be the ideal range for FAT BURNING. If you can maintain this range for AT LEAST 20 minutes 3-5 times a week the flabalanches should begin to disappear. Oh yeah, one other small factor, you must begin to eat HEALTHIER FOODS.


But Kristen you say, "How will I know what my heart is for the duration of the 20 minutes?" Well my fellow fitness followers, there are three heart rate monitors in the workout room. Wear them with the watch and you shall be able to know your ticker rate at all times. 


Good luck,


Kristen

Misfits 2/8 -2/13

Misfits, 

Monday, 2/8: WOD see below

Tuesday, 2/9: meet at our house for a indoor bike ride 8:30 a.m.

Wednesday, 2/10: Meet at the Vaughan Center for sprint work 9 a.m. bike to follow at our house

Thursday, 2/11: WOD see below

Friday, 2/12: bike / strength training our house 515 E. Lee Street, Plano 8:30 a.m.

Saturday, 2/13: Swim on your own, bike at 11:30 our house. 

WOD #1:

"Ultimate Run"

-Run 5 min. at 5 mph

-Run 5 min. at 6 mph

-Run 5 min. at 7 mph

-Run 5 min. at 8 mph

-Run 5 min. at 9 mph

-Run 5 min. at 10 mph

(How far can you make it?)

Followed by: 

-50 body weight squats

-50 pushups

-50 situps

-50 pullups (assistance as needed)

All 50's can be broken up as needed

WOD #2:

Run one mile warmup

"Kettlebell HELL"

Tabatas of the following:

-swings

-snatches (alternating sides as needed)

-shoulder press (alternating sides as needed)

-floor press (two k. bells)

Run a mile

Tabatas of the following:

-swings

-cleans (alternating sides as needed)

-crunches holding a k.bell

-windmills (split tabata in half each side)

Run a mile cooldown

*Tabata: 20 seconds all out effort, 10 seconds complete rest = 1 of 8 sets. Complete 8 sets of tabata for each exercise before moving to the next exercise. Each exercise should take approx. 4 minutes. 

For questions on specific exercises consult the INTERNET.

Peace out,

Kristen and Al

BL Challenge #11

Hey Losers,

If you are like so many American's out there, you probably overate during the Superbowl, consuming nearly 1,200 calories by the beginning of the first quarter. If so, consider this Challenge a chance to start fresh, each day is a new opportunity to make healthy decisions for your body and your mind. I believe there are six short weeks left to change your lifestyle for the better.

Challenge #11: For one meal this week make it Vegan. Eating Vegan has been shown to significantly reduce your bad cholesterol levels (LDL). This is because vegetables do not contain a single mg of cholesterol. This means no dairy, no meat (fish, pig, cow, lamb, chicken, turkey, deer, elk, horse, dog etc . . . ) If you don't think your family will go for it, don't tell them, see if they notice when you substitute the ground cow for ground soy crumbles. If you need advice, feel free to ask. I have plenty of Vegan recipes up my sleeve.

Remember to weigh in Monday morning.

Good luck,

Kristen

BL %'s

Hey Losers,

Here are the latest percentages. Hopefully this will give some of you something to shoot for. You should really be thinking strategy here, there are only SEVEN weeks remaining until the final weigh in. Take some pride in being a healthy person, take some ownership in the BAD habits you may have acquired over the last 20-30 plus years and DO SOMETHING ABOUT IT!!!!!!!

Baum: 5.33%

Carr: 5.22%

Moran: 4.34%

Naden: 4.23%

Carlson: 3.65%

McCornack, Drendel: 2.76%

Walsh: 2.72%

Blankenship: 2.53%

Lopez: 1.89%

Noss, Lundin: 0%

Cahill: +.66%

Cudio: +.99%

Regards,
 
Kristen

BL #10

Hey Losers,


I believe this is challenge #10:

Send me an email to let me know that you are ACTUALLY interested in competing in this competition. So far I have received very little feedback with regard to the weekly challenges. Let me know how you are doing, if you would like any encouragement, advice etc….you could include suggestions for the remaining challenges as well.

BTW, we are down one more participant. Nichols dropped out this week.

Regards,

Kristen

WOD 2/2 and 2/5

Misfits, 

As promised here are the WOD's for 2/2 and 2/5:

WOD 2/2/10

1 mile warm up

-5 pullups

-20 kettlebell / d.bell shoulder press

-2 to 4 pullups

-20 kettlebell / d.bell floor press

-2 to 4 pullups

-5 windmills with kettlebell or dumbell each side ( Amy this is your oblique exercise, check it out online for tips)

-2 to 4 pullups

-10 kettlebell / d.bell snatches, each side (check out online)

-2 to 4 pullups

Run 1 mile 

Repeat above 

Run 1 mile

Repeat above

Run 1 mile cool down

WOD 2/5: "Tabata Hell"

Run 1 mile warmup

Tabatas of the following:

pushups

crunches

french curls

bench dips

Tabata run

Repeat above

 

Tabata run

Repeat above

Run 1 mile cooldown

**Tabata = 20 seconds on (all out effort) followed by 10 seconds of complete rest equals one set X 8. Each exercise should take approx. 4 minutes. Remember you should feel ready to die at the end of each exercise, if not, go harder. 

Any questions give me a call, (630)546-1176 or Kristen (630)605-1255

Good luck y'all!

Kristen and Al

Misfits 1/31 - 2/6

Misfits,

Here's the workout plan for this week. I know it's a day early, but Al is anxious to get back into it after being OOS.

Sunday, 1/31, 8:30 a.m. indoor ride at our house. Plan on 1-2 hours. Bring water and STANLEY BRING TOWELS!!!

Monday, 2/1, 9 a.m. at the Vaughan Center, sprint work, bring $2-$3 and water. Meet in the upstairs lobby area. Followed by an indoor ride at our house 515 E. Lee St.

Tuesday, 2/2, on your own. WOD

Wednesday, 2/3, 8:30 a.m. run in Sugar Grove, meet in the back of the Fire Station. Plan on 6-10. Swimming at the Y to follow if interested. We have a few quest passess.

Thursday, 2/4, 10:45 (Ron if this doesn't work for you we can push it up Al's got to get the stitches out). Indoor bike ride.

Friday, 2/5, on your own. WOD to follow.

Saturday, 2/6, on your own swim, and a 1 p.m. bike at our house. Inside.

Hope to see some new faces join us.

Run happy,

Al and Kristen