Eugene's Fitness Journey

My journey started as my career became more and more intense. I had less time to lead a healthy lifestyle, it seemed I was in a never-ending downward spiral with my health.

I never had a gym membership or participated in any organized sport.  When the opportunity to join AMRAP Fitness came across my desk, I didn’t think it was for me then more and more of my coworkers were talking about how beneficial and enjoyable the program was. I tried it and was hooked after the first class. 

Coach Ray has taken a bigger interest in my health and well-being than any doctor ever has and the benefits have been measurable. The classes have been very enjoyable provides a lot of fun interaction. It is the highlight of my day. AMRAP Fitness has improved my mental and physical well-being, thank you, Ray!

Eugene

5/31 Day#40

Basic Warm up 

2x net climbs

15 planche push ups

15 hollow rocks

15 good mornings w/65 m/95

15 OHS

Skill 

TTB

WOD

5x

30:30

-Pull ups

-Ring dips

-TTB

-Jump lunges

5/30 Day#39

Warm Up 

Rowing technique #3

2 minutes light rowing

3x

-10 drive

-10 pry

-10 reach

-10 full strokes

Tabata row

Skill

Stone G2S

WOD

3 rounds of:

5 stone G2S w/65# m/115#

500m rowing

GoFit

Warm up 

Rowing technique #3

2 minutes light rowing

3x

-10 drive

-10 pry

-10 reach

-10 full strokes

Tabata row

Skill

Rowing

WOD

7x

30:30

-Stone G2S

-Rowing

-Jump rope

The Power of Staying Positive

The Power of Staying Positive

BY MADISYN TAYLOR Positive thinking dramatically increases your chances of success in any endeavor. Our thoughts are not simply ethereal pieces of information that enter our minds and then disappear. The words and ideas that we think can shape our lives and drive us toward success and happiness or failure and distress. How you think and feel can have a profound effect on your ability to recognize opportunity, how well you perform, and the outcome of the goals that you've set for yourself. When you maintain an optimistic outlook and make an effort to harbor only positive thoughts, you begin to create the circumstances conducive to you achieving what you desire. You feel in control and few of life's challenges seem truly overwhelming because it is in your nature to expect a positive conclusion. An optimistic mind is also an honest one. Staying positive does not mean that you ignore difficulties or disregard limitations. Instead, it means spending time focusing only on the thoughts that are conducive to your well-being and progress. Positive thinking dramatically increases your chances of success in any endeavor. When you're sure that you are worthy and that achievement is within your grasp, you start to relax and look for solutions rather than dwelling on problems. You are more likely to imagine positive situations or outcomes and disregard the thoughts related to giving up, failure, or roadblocks. What the mind expects, it finds. If you anticipate joy, good health, happiness, and accomplishment, then you will experience each one. Thinking positively may sound like a simple shift in attention – and it is – but it is a mind-set that must be developed. Whenever a negative thought enters your mind, try immediately replacing it with a constructive or optimistic one. With persistence, you can condition your mind to judge fleeting, self-defeating thoughts as inconsequential and dismiss them. It is within your power to become as happy, content, or successful as you make up your mind to be. Staying positive may not have an immediate effect on your situation, but it will likely have a profound and instantaneous effect on your mood and the quality of your experiences. In order for positive thinking to change your life, it must become your predominant mind-set. Once you are committed to embracing positive thinking, you'll start believing that everything that you want is within your grasp.

5/29 Day#38

Warm up 

Combo Activation #3

Overhead banded pull aparts 20 reps

10m OH duck walk

Toy soldiers 10m

Band pull aparts 20 reps

Walking lunge with Sampson followed by a broad jump 15m

Band walks (Lateral)

Inch worm with push up 10m 

Shuttle run 50m

Barbell complex #3

Deadlift/ Back squat/ Good morning/ Press from behind the neck/ Front squat/ Press from the front/ Thruster

Skill 

Deadlift/ HSPU

WOD

3 rounds of:

3 deadlifts m/405# w/275#

200m SB run w/50# m/75#

10 deficit HSPU

5/28 Day#37

BURGENER WARM-UP:

1. Down and "Finish"

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2", 4", 6"

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

WOD

A- Snatch

1-1-1-1-1-1

B- Karabel

10 Rounds for Time

3 Power Snatches (135/95 lbs)

15 Wallball Shots (20/14 lbs)

GoFit

MB Warm up #2

4x

Lateral shuffle MB tosses

MB rotations

MB high low pass

Partner wall ball shots

Skill

KB snatch

WOD

7x

20:40

-KB snatch (L)

-Wallball shots

-KB snatch (R)

5/27 Day#36

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Warm Up 

800m run

Lunge complex

Inchworm

Dynamic walk

Toy soldiers

Broad jumps

Skill

Movement standards 

WOD

Murph 

1 mile run

100 pull ups

200 push ups

300 squats

1 mile run

Happy Memorial Day

5/26 Day #35 Motivation

What You Think Is What You Get

What You Think Is What You Get

BY MADISYN TAYLOR You don't have to know how it will come into your life, just lay the groundwork, follow leads, and prepare for its arrival. The law of attraction is surprisingly simple: Like attracts like. It becomes a bit more complicated when it comes to training our minds to think in ways that will bring what we desire into our lives. The term "self-fulfilling prophecy" describes the same law. This well-known term explains that we create the circumstances our mind dwells upon, whether positive or negative. So our goal is to practice consistent presence of mind to make sure our thoughts are always directed toward the positive and what we want to create. A key to the process is the word "frequency." This is true for two reasons: 1) The frequency you use when you passionately dwell upon or revisit a thought, dream, desire, or goal provides the energy your musings need for creation; and 2) just like a radio station broadcasts on a certain frequency, like the radio you must be "tuned in" to receive it. This means preparing for the arrival of your dream on every possible level--material, physical, and spiritual. You don't have to know how it will come into your life, just trust that it will. Your job is to lay the groundwork, follow any leads you can find, and prepare for its arrival. This can mean cleaning out your garage to make space for a new car, taking a tour of a model home to get the feel of it in order to feed your fantasies, or thinking of what you want in a mate and then living up to that list yourself. Just like with any skill, the law of attraction must be practiced. We must decide what makes us feel abundant and use our imagination to create the feeling. It isn't enough to just want something--you must use the power of your thoughts to attract it. A series of choices is what brings us everything in our lives right now, every moment. When we know the direction in which we want our choices to take us, it is as if we've placed an order with the universe. We can then await its arrival with joyful anticipation. If we find ways to experience our dreams right now, we make creating joy a treasure hunt in which the seeking is just as much fun as the finding.

5/25 Day #34 Hero Saturday

U.S. Army Captain John D. Hortman, 30, of Inman, South Carolina, assigned to the 1st Battalion, 160th Special Operations Aviation Regiment, based in Fort Campbell, Kentucky, died on August 8, 2011, in Fort Benning, Georgia, in a helicopter accident during a military training exercise. He is survived by his mother, Brenda Jones, sister Jill Hortman, and brother, Andy Pierce.

The CrossFit Warm up 

3 rounds of 15 reps of:  

Samson Stretch (15-30 seconds)

OHS

Sit-ups  

Back-extensions  

Pull-ups  

Dips

Skill

Muscle ups

WOD

Hortman

45 minute AMRAP

800m Run

80 Squats

8 Muscle-ups

What Seniors Need To Know About Losing Weight In Their Golden Years

What Seniors Need To Know 

About Losing Weight In 

Their Golden Years

By: Sheila Olson

You may have heard about the statistics surrounding America's obesity crisis, but perhaps you weren't aware the the majority of baby boomers are overweight or obese — a startling 72 percent of men and 67 percent of women. It's no surprise that hypertension, high cholesterol, type 2 diabetes, heart disease, and arthritis are associated with this age group, too. While losing weight is obviously the answer, it has to be done in a safe way as to not shock the system and/or disrupt any other potential health issues. It's always a good idea to speak to a doctor before beginning a weight loss program, but especially if you're in the senior age range. If you fall into this category, read on to learn how you can get a hold of your health so you can fully enjoy your golden years. 

Exercise Regularly 

While physical activity is a no-brainer, it can be difficult — if not painful — if you have mobility issues or arthritis. However, it's important to note that exercise actually improves symptoms of stiffness, thus improving your endurance. Some of the best activities include yoga, watersports, walking, pilates, stretching, tai chi, strength training, cycling, Zumba, elliptical training, gardening, and suspension training.

If you're the type of person who has trouble staying motivated (or your have serious mobility issues), set up a home gym so you can work out in the privacy of your own environment. Key elements to ensure a well-rounded workout (cardio, strength training, flexibility, and core) include: dumbbells, a solid piece of cardio equipment (stationary cycle, treadmill, or elliptical trainer), a medicine ball or ab trainer, resistance bands, a BOSU balance trainer, and a yoga mat. It’s not a bad idea to install a full-length mirror so you can keep an eye on your form. Downloading an app or popping in a DVD can give you more direction. 

Tweak Your Diet 

At this juncture in your life, you may already have a few other health issues to contend with, so it's a good idea to consult a nutritionist to help you create a dietary plan that reflects those issues as well as the goal of losing weight. Since muscle loss is already an issue with the senior set, it's important not to shed pounds too quickly, as doing so can cause additional deterioration and decreased physical strength. A dietician can also suggest the right supplements to take, which is particularly important if appetite is an issue, as it's more difficult to get the required amount of vitamins and minerals. 

Get Enough Sleep 

It's a proven fact that lack of sleep leads to weight gain and/or makes it difficult to shed pounds.  For starters, your body produces higher levels of the stress hormone cortisol, which in turn amps up your appetite — and not for carrot sticks. Hormones also become unbalanced, so leptin (which signals that you're full) is decreased. There's also the sheer fact that when you're tired, you're less likely to stick to an exercise routine. 

Sleep can be challenging for older people due to mental health issues and sleep disorders. While approximately 20 percent of seniors take some form of sleeping pill, it's best to try to improve your habits the natural way first, as many medications can become extremely addictive. For example: 

• Pick a sleep schedule and stick to it (even on the weekends). 
• Avoid midday napping.
• “Unplug” from your smartphone, laptop and other digital devices at least one hour before sleep.
• Don't drink anything before bed.
• Exercise early.
• Avoid stimulants like caffeine, nicotine, and alcohol at least five to six hours before sleep.
• Make sure your bedroom is conducive to rest. Invest in a quality mattress, hang blackout shades or blinds, get a white noise machine to pump out ambient sounds such as crashing waves, and clear out any clutter. 

The true secret to weight loss success is having patience. Concentrate on fat loss and not the number on the scale, and keep yourself motivated by breaking your target goal into smaller, more achievable goals. Remember to be realistic, too. Being healthy is the most important factor. 

Photo Credit: Pixabay

Jenna’s Fitness Journey

“You are so much stronger than you think”

I look up at the clock and realize there are 2 more sets left. My legs are burning from the 30 rounds of hell that’s behind me. Somehow I keep moving. The buzzer sounds and I’m done. Physically shot but mentally the complete opposite.

Just about a year ago I decided to give AMRAP Fitness a try. I needed something to push me back into the real world. After my boyfriend passed away, I fell into a black hole. I just went through the motions of getting through each day. Losing Sean took a serious toll on my mind, body, and soul. I lost my confidence, gained weight, and didn’t care to do anything about it.

Then AMRAP happened. I don’t remember what made me turn the corner but thank God I did. I was instantly hooked. I had something to look forward to; a way to release built up emotions and set goals again. I show up for class 4 times a week, every single week. I’ve shown up for myself every day since. 

Coach Ray doesn’t just push you to your physical limits. Every class is a constant workout of both your physical and mental strength. Trust me I never thought I could hang power snatch or clean and jerk. But now I am giving Coach the look like let me add more plates. He pushed me through the mental side first and now the physical comes so much easier. He challenges you to dig deeper and be better. From the whiteboard to the floor, Coach is dedicated to our success. He has built a community which I am grateful to be a part of.

It took me joining AMRAP Fitness to realize just how mentally strong I had become over the last few years. The physical strength is coming back and evolving into more than I could have hoped for. I recognize that both are ongoing battles. But they are battles that I know I have the endurance and support for. I think everyone deserves that feeling; you just have to get after it for yourself.

Thank you to USIS, VISION, Coach Ray and AMRAP Fitness for joining forces to create this corporate wellness program that allowed me the opportunity to continue my fight. Good vibes and heavy weights!

Jenna~

5/24 Day #33

Warm up 

Band complex drills

1 mile run/2K row

-back peddle

-side shuffle

-carioca

-sprint

-broad jump 10m

Skill 

Movement standards

WOD

12x

30:30

-Shuttle run

-Burpees to crossbar

5/23 Day #32

Single Arm DB Warm Up #1

10 DB deadlifts (5 right/ 5 left)

Walking lunge complex 10m

10 DB row (5 right/ 5 left)

Inchworm 10m

10 DB cleans (5 right/ 5 left)

Toy soldiers 10m

10 DB thrusters (5 right/ 5 left)

Walking pigeon 10m

10 DB OHS (5 right/ 5 left)

Skill

Muscle ups & full snatches 

WOD

3 rounds for time

5 muscle ups

10 DB full snatches w/30# m/50#

GoFit

Single Arm DB Warm up #1

Single Arm DB Warm Up 

10 DB deadlifts (5 right/ 5 left)

Walking lunge complex 10m

10 DB row (5 right/ 5 left)

Inchworm 10m

10 DB cleans (5 right/ 5 left)

Toy soldiers 10m

10 DB thrusters (5 right/ 5 left)

Walking pigeon 10m

10 DB OHS (5 right/ 5 left)

Skill

DB push up and DB snatches

WOD

Tabata the following 

-DB Push ups left hand

-DB snatch right hand

-DB push ups right hand

-DB snatch left hand