Workout of the Day
In five minutes, complete a 400 meter run and as many rounds as possible of
15 Air Squats
At the conclusion of the five minute set, rest for 5 minutes. Complete a total of four sets (35 minutes in all – 20 work, 15 rest). In each set, pick up where you left off the previous set. For example, if I complete 4 full rounds, 5 pull-ups, 10 push-ups and only 7 squats in my first set, when the second set begins I will run my 400 meters and then perform 8 squats – thereby completing my fifth full round, before hitting the pull-up bar again.
Coaching Tip – When you see a 1:1 work to rest ratio with a 5 minute rest period, you need to bring the intensity when you are working. I am not building in rest to be nice, I am putting it there because you will NEED it if you are working at an appropriate intensity. Go hard, recover and do it again.
A Chat with the Fall 2010 LGFGPG Challenge Winner
Written by C.J. Martin
Dan the Man has been a close friend for many years. In the time I have known him, he has been amazingly committed to many things – his wife and kids, his career as a lawyer, and politics (both at a community and national level). And there have even been times where he has been committed to fitness goals, such as running the Rock ‘n’ Roll Marathon. But in all that time, he had never truly committed to his health and fitness. He did not maintain a quality nutrition protocol, and his training for the marathons was not what I would call supportive of general health and fitness. When Dan signed up for the Look Good, Feel Good, Play Good Challenge, I had no doubt that he would succeed. He didn’t disappoint. As you can see by his photos, he transformed himself in just 8 weeks.
In anticipation of the upcoming Challenge (which begins January 12), I sat down with Dan to chat with him about his success strategies in the last challenge.
Q. Dan, why did you join the Challenge?
A. I had been working out at Invictus for about a year and a half, but basically refusing to change my diet the entire time. I knew that I was getting stronger and fitter, but I also knew that my diet could be way better. After going to the Games and seeing our athletes, I was motivated to push myself harder, and I knew that also meant changing my diet.
Q. What did you do with your diet during the Challenge?
A. I went Paleo.
Q. Was that difficult for you?
A. The first three days of Paleo were the most difficult days of the Challenge for me. I am not gonna lie, I was an ass. I thank my loving wife (Lil’ Katie Niiice) for putting up with me.
Q. What was your favorite meal during the challenge?
A. Kate made a delicious Thai steak salad.
Q. Did you do anything else to give yourself an advantage in the Challenge?
A. I committed to working out at least 3 times a week. I also knew that I was technically very weak on the Concept 2 erg, so I took a clinic with Shane that vastly improved my rowing. Thank you Shane!
Q. What kept and keeps you motivated to continue to eat well and train hard?
A. I think it is easy to be motivated when you find something that you love. I love the Invictus community. The physical improvements are great, but the whole Invictus community helps keep me motivated. We should all be proud of what we have built.
Q. What is the greatest improvement you see in yourself – physique, performance, fitness, mental?
A. I was steadily improving in all of the above before the challenge, but my improvement was exponential during the challenge. My belly is much smaller and my muscles are much more defined. My performance has definitely improved and I am much fitter. I can now string 2 muscle-ups together, whereas before the challenge I could string zero together. I also use to have high liver enzymes and that is a thing of the past. Mentally, being able to go through the challenge and stick with the Paleo diet was a huge breakthrough. Getting through it has allowed me to crush that mental block and know that I can excel if I put my mind to it.
Q. How did it feel to be announced as the winner of the Fall Challenge?
A. For the first time in a long time, I found myself speechless. I had worked hard, but I know a lot of other people had too, so I was shocked and honored that I won. At the time, I truly did not know what to say.
I feel especially proud of the win given the fact that the competition was so fierce. Clichéd as it is to say, it is true nonetheless – we are all winners in this competition. By committing to that paradigm shift in the way we approach our diet, or that extra little push on a workout we all made amazing achievements during the competition.
I also felt extremely grateful to the coaches and entire community for their cheers, support, encouragement, friendship and acceptance. I received advice, recipes and workout tips, among other things, that helped me along the way. In short, what I would say is: Thank you for the countless ways that you have changed my (and my family’s) life for the better.
Q. What message would you give to others who want to embark on a Challenge or any fitness goal?
A. I am constantly impressed with the company that I keep at Invictus. The coaches are beyond great and their knowledge and expertise has transformed me, not only physically but also mentally. The community is so inspiring that, with it, we have no choice but to succeed in our endeavors at the gym. The support I get from our coaches and our community helps me feel stronger and healthier in and out of the gym.
Awesome! I feel blessed to have you at Invictus, and couldn’t be more proud of everything you have accomplished. I am looking forward to comparing your September (before) photos with your photos at the culmination of the 2011 Challenge in March, and am confident you will amaze folks with your transformation.
Thank you for taking the time to share your thoughts with the community.