Workout of the Day
Five sets of:
Snatch x 1.1.1
(rest 10 seconds between singles)
Rest 90 seconds
Single-Arm Dumbbell Row x 8-10 reps @ 2011
Rest 90 seconds;
On the minute, every minute, for 10 minutes:
10 Russian Kettlebell Swings (32/24 kg)
10 Box Jumps (24″/18″)
A Lesson in Moderation
Written by Dani Dufrene
Moderation is defined as being within reasonable limits, not excessive or extreme. I would venture to guess that most of us have a difficult time exercising moderation. Often it is all or nothing. In my opinion, and please feel free to disagree, but I believe that it is harder to exercise moderation than it is to live at any extreme. Moderation demands two things: self awareness and self control.
I bring this up because I think that we are all on a journey to achieve the same thing, lifelong health and fitness. In this journey there is constantly something you could be doing better: more foam rolling, more stretching, cut the dairy, ditch the gluten, eat more vegetables, stop drinking alcohol. Seriously, it can be daunting sometimes. We all do it. We get super pumped after reading an article, or a book, or attending a workshop and we prepare for a mass overhaul.
I think this approach is flawed for two reasons: 1) most of us, myself included, will not succeed for the long run with this strategy and 2) you deny yourself the opportunity to hone your skills at self awareness and self control.
Let me demonstrate: I love wine. I really do. I love the adventure of trying something new, the stories behind the families that own vineyards, the art of pairing and the ritual of enjoying a glass while I cook dinner after a long day of work. I love everything about it. And, I know that the consumption of alcohol can negatively impact my fitness goals. After reading our very own Nichole’s post Alcohol and Your Health and Fitness Goals I decided to take a look at my own consumption. I realized that I had grown accustom to a glass or two each night, one while I cooked dinner and one with my meal. I recognized that was one too many. I had formed an unhealthy habit that I needed to break. I decided that for a few weeks I would remove alcohol entirely with the long term goal to find a new, healthy balance. And so I did. And the first week sucked. More than anything I missed the ritual. So, I got creative and found a replacement. I started making herbal iced tea and enjoying that while I cooked dinner. After a few weeks, once I didn’t miss the daily glass of wine, I reintroduced it into my diet, only this time in moderation. A healthy balance. I figured out what that meant for me, for my body and my health and fitness goals. During my short hiatus from wine I realized that often times it makes me lethargic the next day and I almost always get “wine belly”. When I removed it entirely from my diet for a short period of time it allowed me to feel the difference. So now I know. I know that one glass a few nights a week won’t wreak havoc on my belly or my fitness goals. And, I also know if that one turns to two, I am sure to have “wine belly” and a less than stellar WOD the next day.
The point is this: None of us have reached the pinnacle of health and fitness. We are all a work in progress and at different points along the journey. Rather than trying to tackle it all at once – eliminating entire food groups from your diet, adding 3 more workouts each week, etc… – pick one thing. Just one. Master it. Once you’ve mastered it, either stick with it or reintroduce the behavior under new, more moderate, terms.