2 Days training 1 on 1 with my client

For the last two days I have been training with my client RDR.

This dude has went from flab to fit fast! ( the FFF).

RDR has lost 40 plus pounds thus far on his fitness journey with the goal of many more lbs lost to follow.

HOW is RDR seeing success?

1.) He listens
2.) He learns
3.) He is determined
4.) He wants it!
5.) He enjoys the training
6.) He does it for himself and his family
I am sure there is way more to RDR's story. Stay tuned for more :-) or maybe he will post some of his thoughts.

From my point of view I have prescribed RDR the tools he personally needs to attain his goals. RDR has taken those tools and went to work. Keep up the great work buddy!

Today's WOD for us

A.) HSPU strict @ 2010 AMRAP (-2) x3 sets; rest 60 sec ( 6/5/5)
B.) DB Push-ups AMRAP (-2) x3 sets; rest 45 sec (28/30/15)

C.) 1 Arm DB Power Snatch 15 reps UNBROKEN x3 sets; rest 45 sec b/t arms & sets (35#)

D1.) Dips @ 2010 AMRAP (-2) x3 sets; rest 30 sec (12/15/10)
D2.) GHD Sit-ups 30 reps x 3 sets; rest as needed

ACTION MUSCLE CHALLENGE WINNERS

Thank you to those who participated in the 1st online Action Muscle Challenge.
I will be creating the"#2 Action Muscle Challenge" in the new year. Lets get even more people on board for the #2 AMC

Here are your winners:

RQ'd Male:
Jimmy Mac 167
Eric 164
Tyler 160
Gregory 139
Justin 108

RQ'd Females:
We will get some girls here

Scaled Males:
Brian 157

Scaled Females:
Christine 113
Kathy 100
Amanda 85

Fantastic Jobs! Well done :-)

Jim, Brian, and Christine I will be getting in touch with you to create the workout you won.

Keep up the hard work ;-) stay tuned for the next Action Muscle Challenge.

If you have any questions please feel free to email me at: brandtster@hotmail.com

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ACTION MUSCLE CHALLENGE

TODAY'S RECENT SCORES

The picture is of two of my family pack clients; Christine & her son Justin. They have been with me for a few months now and are excelling more and more every day! Great job today!

Christine L

43 Sit-ups
35 Squats
35 Push-ups modified
TOTAL = 113

Justin L

41 Sit-ups
30 Squats
37 Push-ups
TOTAL = 108

Eric "The Honer" K
37 Sit-ups
47 Squats
60 Push-ups
TOTAL = 164

Tyler M (Ty did this in Mexico City, altitude training!)
44 Sit-ups
56 Squats
60 Push-ups
TOTAL = 160

Husband Wife duo

Amanda M

27 Sit-ups
32 Squats
26 Push-ups mod
TOTAL = 85

Brian M

45 Sit-ups
62 Squats mod
50 Push-ups
TOTAL = 157

ACTION MUSCLE CHALLENGE Up-date

Here is a youtube video post from Gregory who follows the Action Conditioning blog online for inspiration.
Thanks for your time in taking the Challenge bud! Well done!
Gregory's TOTAL Reps = 139
43 Sit-ups
58 Squats
38 Push-ups

Two Days Left to Take the Challenge

Good morning! Buenas dias! Starting the day off with a kiss and hug from your significant other is simply the best way to wake up! Adding to this great start to the day is to jump right in and Take the ACTION MUSCLE CHALLENGE (it's only 3min) SWEET!
PS: I got my kiss and hug this morning :-)

Action Tip of the Day:
Your VITALITY should be high in the morning....yes you know what I mean! The men should be saluting and the girls ready to greet them off the ship :-) If you do not feel this way in the morning, the hormones in your body are not working in balance with you. A couple main causes of decreased vitality are: poor nutrition, decreased fitness and improper workouts.

If you need help with your vitality, nutrition and workout program "I CAN HELP". You can reach me at brandtster@hotmail.com

MY WORKOUTS YESTERDAY:

500m Sprint Row = 1:24.6
+
3RM Split Jerk = 180lbs Body weight baby!
+
45min of Functional Back and Leg training with rest periods of 20-60sec
e.g. lots a multi directional Lunges, squats, jumps, static holds, wall sits, one leg wall sits and tons of strict multi grip AMRAP pull-ups........GOOD STUFF! NO MACHINES and can be done in your living room :-0

For those that are on the fence to taking the Action Muscle Challenge; lets try and make this work.
- You can keep your scores personal by emailing me brandtster@hotmail.com
- I then can tell you where you need to start your fitness journey after I get your scores
- If you want to post your scores; please post them to yesterdays Challenge post. OR send them to me brandtster@hotmail.com and I will post them for you.
- I am here to help and this small test can give me some good empirical data specific to you. This data helps me create programs tailored to your needs and fitness goals :-)

* If I get a good response from this Challenge I be putting up some beginner WOD's "Workout Of the Day" for you all to do at home, in the gym, at work or in your garage ;-)

Now get up and move your body for 3min.

Action Tip:
Something I choose to do is Video tape myself moving and exercising from time to time. This has been a great tool for me to see how I move, what I look like when I move and technique work on specific exercises. When you tape yourself ask: do I like what I see? Do I like how I felt?
You and only YOU hold the power to change this. I can help create a path for you to follow. Plus if you want to literally see a transformation over time......it is on video tape.

I was going over some video tape of me from 2 years ago, I was moving slow, looking large, stopping all the time to drink water and rest, my technique was crap...the list goes on. What I did do to change the old Chad was to "Make a Choice" to become the fittest Chad I could be! I have told some of my good friends about this choice, when they ask me why I train. My advice to you is Make the Choice, stick with it, make it enjoyable, create that time in your day to thank your body for working so hard for you, by rewarding it with a sweet workout.
(yes thanking your body means to work it out, your body loves it!)

So lets Start it UP people!

TAKE THE CHALLENGE

The ACTION "Muscle" Challenge for this weekend!

The goal for this fun challenge is to create a fitness movement for the New Year with my close friends, family and clients :-)

You have 3min to get as many reps as possible; No Rest, straight through (set a timer to beep on each minute ) IT'S ONLY 3MIN OF YOUR DAY :-)

1min Anchored Sit-ups
1min Air Squat
1min Push-ups or Modified Push-ups
TOTAL=_________

Anchored Sit-ups = Sit in front of a Wall, place your Dumbbells anchored against wall. When you do your sit-up you must touch to wall with both hands for each rep.
Air Squat You can do a free squat, you may squat to a ball, chair, bench or whatever that will get you to have your hip crease even with your knees (90 degrees)
Push-ups or Modified Push-ups= You may do regular Push-ups OR Modified Push-ups. Remember to try and keep a nice bridge posture / plank in the push-up. In the bottom position for the push-up have your elbows in line with your shoulders (90 degrees), then push-up to top elbow lock out to count one rep. NOTHING can touch the floor. If your doing Modified Push-ups, keep your butt in the air a little bit, trying not to let your legs or stomach touch the floor.

Have fun and send me your scores :-) If you video this event send it to me, the top video will get put up on this site :-) Send your scores in by this Sunday please.

Winners will recieve a workout created by me, "just for you".
-Guys winner regular push-ups
-Girls winner regular push-ups
-Guys winner modified push-ups
-Girls winner modified push-ups

SNATCH TECH WORK

I did some Snatch tech work today:

Snatch balance 4 x 4; 90 sec rest
Tall Snatch 4 x 4; 90 sec rest
Hang Power Snatch 3 x 3; 90 sec rest
Hang Snatch 3 x 3: 90sec rest
Snatch 1-1-1-1-1 90-120sec rest
Loads: 115-125-135-145-155lbs

Not a bad day. Had trouble receiving the bar at the bottom of Snatch, having a few bail outs because bar was not in optimal position. Have to be more patient in 2nd pull and use more hip extension. I am getting better at my lower starting position.