Workouts that Work with Amy!: What's Your Muscle Up?

Eat Better:

Do you panic when you know you're headed to a restaurant, you've been so good about staying on track nutritionally, and you feel like it's all about to be blown? You CAN stay on track AND eat out! When you're handed a menu politely hand it back. Don't even look. Ask for a piece of grilled chicken, steak or fish and then the rest of the plate filled with steamed or fresh veggies. Bread on the table? Ask for a side salad, no cheese or croutons, with light dressing on the side to come out soon. Keep drinking your water, add a lemon for flavor, and you will get through the meal feeling full and successful!

Also, if you're headed to a place where you think this could be an issue, look online. Most restaurants post their nutritional information. Try and choose a meal that has some fiber, less than 30 g carbs, around 20-30 g protein and less than 10 g fat.

Move Better:
Here's a workout from my March Facebook Challenge group! Give it a try!

"Chipper"
Complete the following list of exercises in order as quickly as you can with good form and listening to your body. If rest is needed, take it then get back into the workout when you're ready!
60 seconds max effort burpees, as many as you can do
15 climbing planks
50 seconds max effort air squats, as many as you can do
12 climbing planks
40 seconds max effort up downs on step, as many as you can do
9 climbing planks
30 seconds max effort tricp dips, as many as you can do
6 climbing planks
20 seconds max effort sit ups (crunches), as many as you can do
3 climbing planks
10 burpees...because it's an awesome way to end a workout! :)

Modifications/Descritions:
Climbing or traveling planks are when you start in forearm plank position then push up into straight arm position then bend arms back down to forearm plank position for 1 rep. You can modify by keeping knees on the ground or hands on a chair or other sturdy surface.

Amy's Corner:

There is a movement in Crossfit called muscle up. You hang from rings then pull your body up and over the rings, out of a deep dip and lock them out at the top. If you're not getting a visual, it's ok. Just know they are hard. :) And know that in order to compete seriously in Crossfit they are a necessary skill.

I have been working on muscle ups for months...several months. I have worked with several coaches, listened to many people about my form, watched a ton of muscle up videos and dreamt about them on several occasions. In my dreams...I rock at muscle ups! :)

Why do I choose my blog to vent about muscle ups? One of two reasons. One, I struggle. Just like all of you struggle. Mentally it's been difficult to work on them daily without the result I want. Physcially my arms and neck have been in a lot of pain. Emotionally I struggle with feeling deseperate, inadequate and defeated. Two, I won't give up. I've watched many people get their first muscle up and I want that experience more than anything. Despite my mental, physical and emotional struggles I'm going to continue to work at them. Despite the fact that the Crossfit Open is only 16 days away and I don't have one yet, I am determined to get one soon.

We all have struggles, whether they be in the gym, at home or at work. We all go through the mental, physical and emotional stresssors brought on by those struggles. But our reaction is a choice. We can choose to give up and give in or we can choose to attack the problem head on with an inner voice that doesn't allow us to quit. And if your inner voice is shaky, find a friend or family member to be that voice for you...that support that catches when you're down and pushes you to do better.

I'm not sure what your "muscle up" is but I hope you find some encouragement to keep at it. And yes...this blog will be the first place I post my first ever muscle up video. Just you wait and see :)

Upcoming Events:

Workouts that Work with Amy

*MARCH FACEBOOK CHALLENGE: MINIMAL EQUIPMENT WORKOUTS PLUS DAILY MEAL PLANS/GUIDELINES! You'll be part of a private Facebook group and receive daily workouts and meals/recipes plus ongoing support and accountability from the group. Almost 20 people are participating this February and are experiencing AMAZING results! Equipment will be minimal and inexpensive. Modifications/demonstrations are provided for every exercise. To sign up just email me at AmyDrefke@gmail.com. Inches and weight measurements will be used to determine the winner each month...the winner receives a free one-on-one personal training session with me! A $60 value! Cost: $99 for your first month then only $75/month or $150/3 months thereafter!

*Grocery Tours with Amy! Need help making the best choices for you and your family and understanding WHY those choices make the most sense? I give tours at the Ankeny Hy-Vee on Wednesday evenings 8-9 pm or by appointment. Just email me to set up time! AmyDrefke@gmail.com Tours are $30/person.

*SPRING BOOT CAMP WITH AMY!: A group fitness class in an outdoor, encouraging non-intimidating environment! Fat blasting, full body workouts with body weight and minimal equipment while you get to know others! Kids are free to play on the playground while we workout but no supervision is provided.

When: Choose 1, 2, 3 or all 6 weeks!

March 18 - 21

March 25-28

April 1 – 4

April 8 – 11

April 15 – 18

April 22 – 25

*Classes are Monday – Thursday, 6:30 – 7:15 pm

The more you attend, the less you spend per class!

1 week $60

2 weeks $115

3 weeks $150 – Only $12.50/class

6 weeks $250 – Only $10/class

Where: Georgetown Park in Ankeny on the corner of Ash St. and Georgetown Blvd.

How: Email Amy Drefke, at AmyDrefke@gmail.com to reserve your spot today! Please indicate the week(s) you’ll be attending. Thank you!

Community

The Crossfit Games are coming! Check out the details and ANYONE can jump in and participate in the Open workouts starting in March!

http://games.crossfit.com/article/welcome-2013-season