Tuesday, August 25, 2015

Backyard Farmer Workout on the Farm

It's early October in terms of weather out here on the farm today. But it's perfect for taking today's garage workout into the open air. And it was a total Meathead session too, so plenty of fun and good times had by all.

Here's how the workout went down:

1A) Decline Pause Pushups - max reps at a 1-1-1-1 tempo
1B) KB Snatch
1C) Shrug
1D) Ab Wheel

2A) TRX Triceps Extension
2B) DB Incline Curl
2C) Slam Ball Slams

3) KB Farmer Walks in preparation for the Sept 20th Farmer's Walk Maximus Mile Challenge. Here's how that will go down.

J-Roc and I are training for a the Maximus Mile. This challenge is named after Sir Bobby Maximus, aka Robert MacDonald, a trainer at Gym Jones in Salt Lake City.

Our version of the challenge is a 1-mile walk with 53 lb KB's in each hand. We will likely do the challenge like this:

1) Walk 90 seconds with KB
2) Other guy walks 90 seconds with KB
3) Repeat until 1 mile is covered.

It will probably take 45 minutes this way.

You should join us...Men using 53lbs (or 35 lbs for junior level) and ladies using 18 lbs.

For training, I'll be doing 90second to 4 minute walk intervals once per week.

Want something even faster? Try this:

Hate to love burpees? Or love to hate them? Try the 4-min burpee gauntlet with me in this free video -
WORKOUT DESCRIPTION Perform the following circuit in 20/10 style (20 seconds of work followed by 10 seconds of rest) for 8 rounds total (4 exercises.

Today's Kickbutt Mindset Tip:
Measure PROGRESS, not perfection. Understand you will never reach perfection...but you must celebrate your journey as you improve from point A to point B. Make each day better than your last.

But remember...

Someone will try and sabotage you today. But when they do, when they interrupt your day, throw their emergencies at you, or tempt you with junk food while you're committed to your healthy meal plan, just remember you have the right and the strength to say NO. You have to stand up for what is right for you at this time. You might not win the popularity contest, but you'll win the battle for your life, your future, and your integrity when you do the right thing, right now, for your right life. You have my permission to stand up for yourself! :)And as I've said before, there are probably a lot of people who want to do the same thing…there are others at your office that want to lose fat and get thin…but they need a leader. You can be that person. By saying NO to temptation and YES to your big goals and dreams.

You can do it. Start small, but start now. Let's go!

I said get started,

Craig Ballantyne, CTT

PS - Remember the 3C formula...

Control what you can. Cope with what you can't. Concentrate on what counts.

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