"The Hard Routine" - Part Two

Part Two- For the next six weeks I will focus on what I put into my body and what I do to and with my body.

"Don’t you realize that your body is the temple of the Holy Spirit, who lives in you and was given to you by God? You do not belong to yourself, for God bought you with a high price. So you must honor God with your body." (1 Cor. 6:19-20)

Week 1 - "The Hard Routine"
• Continue training sessions - Five days a week CrossFit in the mornings/CrossFit Endurance in the afternoon/evening
• Incrementally wean coffee consumption from 2 cups
per day to zero, moving to tea or decaf.
• Eliminate sugar throughout diet.
• Increase water consumption to at least 64 oz per day.
• Take two fish oil capsules at breakfast and two at dinner.
• Change my sleep patterns to general rule of “early to bed, early to rise.” Record sleep times in Blog
• Read 20min in the morning and 20min at night. Any books
• Stretch 20min in the morning and 20min at night.
•Food: Zone at 17-20 blocks a day. Measuring every meal and snack

Week 2
• Get Benchmark WOD's in the 6 major "Girl's". (Angie, Barbara, Chelsea, Diane, Elizabeth, Fran)
• Continue no coffee, no sugar, and increase fish oil.
• Increase water consumption to 96 oz. per day.(Recommended by the USDA)
• Continue sleep patterns
• Eliminate alcohol from diet.
• Continue reading and stretching with 10min added when needed.
•Food: Zone at 16-19 blocks a day. Continue measuring meals

Week 3
•Continue no coffee, no sugar, and no alcohol, maintain fish oil intake, and water consumption.
•Food: Move to more Zone/Paleo during after lunch meals.
•Sleep Well!!
•Continue reading and stretching
•Work on technique with the Olympic lifts and continue CrossFit Endurance/CrossFit

Week 4 and 5
•Continue no coffee, no sugar, and no alcohol, maintain fish oil intake, and water consumption.
•Food: Move to more Zone/Paleo for ALL meals.
•Sleep Well!!
•Reading 30min morning and night and stretching. Focus on shoulder and back health.
•Set benchmark times: 400m, mile, 5k, 10k.

Week 6 - Follow Up
•Conduct three benchmark workouts at training sessions to evaluate performance increases.
•Plan the next 30 days. Focus on weak performance areas, the hierarchy of macronutrients from most favorable to least, and continued study of CrossFit principles, nutrition information, and character formation
•How has "The Hard Routine" changed my body and mind?
•Have I died to "self"?

Day one:
-sleep 6.5 hrs
WOD
-Overhead Squat 3-3-3-3-3
@65,85,125,145,155 with a fail on the last
Tabata Bike - Long Tabata 30 sec of work, 20 sec of rest -8 rounds
no distance used BCS Fitness Spin Bike