Week 1 of The 12 Week Performance Project-A Commitment to Lose Weight and Feel Great

This 12 Week Performance Project is all about pushing and fighting your way through all the horrible statistics stacked against us and our nation. It is about uniting together in competition for a greater good! This good is us, you and me, driving toward health, healing, wellness, and performance at hurtling speeds. It is about supporting one another in teamwork through positive comments, competitive spirit, and encouragement. It doesn’t matter if you are a client, a trainer, or someone in Iraq, looking to build the confidence you have always wanted through accomplishment of some of these daily, weekly, or monthly challenges.

Dorothea Charges the 10 Incline Hill!

No more excuses. No more reasons. Just good ol’ fashioned HARD WORK!

Repeat after me…I am committing to lose weight and feel great!

My clients and I, (along with some of our IR family: trainers, clients, blog subscribers, Facebook Fans, and newsletter/email readers) are prying into a 12 week performance project.  This project is not about money, fame, lust, or prizes. The prize you get is the body, mind and spirit you create. The body, mind, and spirit you create is going to be reciprocal to the effort you put in.

I will be using the blog for guidance in mindset, nutrition, and recovery. The exercises and competitions will change from day-to-day and week-to-week. Catch us on Facebook for the daily workouts and see us here the Innovative Results Personal Fitness Training Blog for the weekly piece.

It was definitely a spirit-filled session this morning…I pushed so hard, I was on the verge of succumbing to weakness for the last 45 minutes of the workout. It started with testing. We as individuals are to setting a bar, and setting it as high as we can, allowing us the opportunity to support, encourage, and challenge each other as a team to BLOW THAT BAR OUT OF THE WATER!

I trained with an incredible endurance athlete Chris Laskey, and he set the bar HIGH for the run portion. The run portion was a 10 incline on the treadmill at 7.5 mph, and the goal was to run it for as long as you could–he set it at 4 min, and so I gave it everything I had, turning what started as competition with Chris into utter need of the Spirit to reset it at 4min and 47 sec. The 3rd place spot was held by Chris Mora at 1:38.

Now, I don’t know if that was smart, because we still had 4 more performance measurements: push-ups, crunches, pull-ups, and 16 inch box-squats.

Max push-ups in a minute were done modified for women and regular for men, hitting a 90 degree angle at the elbow and FULLY extending in order to count as a rep. Jessica Cadenhead pumped out 53 at 6am, so I blasted 60 during my testing at 7am right after the run of death (yes, you must do these in order and finish it in under 25min)…only to be killed by Marianne with 70 at 9am. (Should of made them do regular.

On to max crunches in a minute. These little guys are made difficult by the having to slide your hand along the mat 6 inches to touch your heel, and then lie all the way back so your shoulder blades and head touch the ground in order for a repetition to be counted. I thought I was the man when I cranked off 76, until Marty came along and blew me away with 89, and once again here comes Marianne with the last laugh at 124! (I got my eye on her now!)

Max pull-ups for males and max 80 pound lat pull downs for the females…wow! A little hard after all of these other strenuous activities…maybe I should have stayed in bed…YEAH RIGHT! I would never miss a Monday! It is my favorite day of the week! The lat pull downs and pull-ups start from a fully extended arm and the bar has to be pulled below the chin. Keep your chest up and shoulder blades together for proper form. Emma impressed herself and everyone with 18, I was smoked with 21, and once again Marianne dominated with 23 (and she says she is not competitive…)

Lastly, 16 inch box squats all the way to touching the box and all the way back up to fully extended for a maximum amount of repetitions in a minute, created a close competition between everyone. Keri started the lead with 59, to be taken by moi with 62, and then MARIANNE with 64 (I think she is on something…hahah…jk).

Post your scores in the comments and see how you rate with your peers.

Posted in Aaron Guyett, Guidance - Coaching - Support | 7 Comments »