The Vine Yard CrossFit
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The Vine Yard CrossFit blogs include topics such as health, wellness, fitness and wine

Our blogs include topics about health, nutrition, wellness, fitness, the winemaking process and CrossFit.

QUANTIFY STEP 1 - DAY 1 OF 6 WEEK TRANSFORMATION

MARGAUX QUANTIFY.jpg

Thank you for joining us on our 6-week journey. We understand this is a complex venture in trying to capture everyone's different needs in a broad and general blog but we will try our best. Feel free to email us 

thevineyardcrossfit@gmail.com

for clarification or any questions you may have, we will try our best to answer all questions but keep in mind we are also close to regional competition.

All four of the CrossFit Games Athlete's I have coached at one point or another have text me on any given day in the past, telling me how disappointed they were because a particular work out they were prescribed crushed their feelings. This is how deceiving the mind can be, when even some of the strongest both physically and mentally athlete's,  still break down because of some random perception of failure. These feelings we all will face are primarily driven by an unknown that is secondary to subjective thinking, such as 

- I'm slow
- I'm weak
- I let you down

 Each time my response was always the same, 

"How can you quantify slow, or I suck, or I'm weak when we dont have any previous data to prove that?"

Subjective feelings can drive us into a small paranoia, where failure is imminent, despite the amazing results and strides we have made. It is interesting how quick we can sabotage ourselves with unproven theories simply because we feel a certain way.

The cure is simple,

Allow yourself on this fat loss journey to be guided by objective data, and try your best to remove emotion from any decision making in this process.

The methodology of CrossFit is unique because it honed in on people's drive to pursue excellence by documenting times and weights throughout the course of each individual membership history. The desire to get better allowed each individual in their own way to dictate what better is.

While the boxes weren't out gathering blood pressures, weight circumferences, or blood sugar values they were essentially setting baselines for fitness on each individual that would walk in through any of the thousands of boxes found throughout the world.

As members found with consistency and blind faith in the program they saw better scores in Helen, Fran, 5k run or deadlift.

Quantifiable markers are essential in establishing progress or failure. The data when performed correctly can suppress any feelings of failure or can confirm a need to change the course or strategy. This is the first step today, to simply measure your chest, thighs, abdomen, arms, and weight.

Pay particular attention to how you measure and remain consistent every two weeks with the same strategy you use today. Take your weight the same time each day and with the same clothing or better yet naked. Take pictures and put them in a secure place. Lastly get a physical if you have not done so in a long time and get biomarkers tested.

Our first step in nutrition is avoiding from this day forward any beverages with sugar. Soda including diet, coffee with syrups, orange apple or any other fruit juices will stimulate a spike in insulin and will signal the body to store. We will talk a lot about insulin the next 6 weeks not as an enemy but as a worker doing its job. Today we start by giving the pancreas a break by keeping those fast acting sugar liquids that keep insulin working overtime out of our bodies.

You can drink coffee, water, carbonated water, tea, and a glass of wine to replace the liquid sugar.

If you have not worked out in a while go for a 15 min aerobic walk or jog scale to your abilities.

If you need a work out here you go

WARM UP
 8 min chill/easy going run, if weather not good, 1500m chill row

MOBILITY

1 MIN BANDED LAT LIZARD RIGHT ARM
1 MIN BANDED LAT LIZARD LEF ARM
3 MIN SEATED STRADDLE
1 MIN CENTER
1 MIN RIGHT
1 MIN LEFT
1 MIN PIGEON LEFT LEG
1 MIN PIGEON RIGHT LEG 

x 2 rnds, 20 min total

METCON
15 MIN AMRAP

15 pull ups + 25 wallballs + 20 front rack walking lunges 115/75#

Margaux Alvarez1 Comment