Nutrition is a life long habit. Diet is a lifestyle skill. If you’ve done other short term stuff, please forget it. Challenges and other short term ideas DO NOT work. They’re a recipe for disaster, a cliff.
Once you’re done with 30 days or 6 weeks, what’s next? Cake, pizza and no plan? On again/off again/never again?
We know this happens, we’ve seen it over and over again.
What we propose is something completely different, free of a challenge mindset that promotes overly strict adherence.
If you make a mistake on The Dan Plan Diet, no big deal. You’re not perfect.
Think of The Dan Plan Diet like learning a foreign language. It takes time to get it right and understand the subtle nuances.
“You’re a week in, we have at least 90 days to work together.” This is something I say regularly. I call this the ‘come-down-off-of-that-ledge’ speech. You’re a week in.
Maybe you didn’t stay a close to the plan as you’d like to admit, but dang it you want RESULTS!
When do you want them? NOW!!!
Slow down, enjoy the process, stay away from the scale, look in the mirror a little less. Give yourself some credit.
You made the choice, you invested in yourself. Investments take time.
We all know there’s no such thing as a quick fix for your body. It’s common sense.
Unfortunately common sense goes out the door when it comes to body image. It’s so sensitive and unique; marketers and advertisers take advantage of that.
No one really looks like the air brushed, dieted-down, dehydrated models on magazine covers, yet we’re primally drawn to that image and our own ability (or inability) to achieve. I know because I feel the same way.
Tune out all of the noise. Trust the process. I’ve hacked the path through the jungle. I know what works, and I’m happy to guide you.
Runs are subject to not be exact distance, and may include obstacles.
Team – 800/800 run-1000/1000 row-800/800 run
WOD 2 “Thrust or Bust”
21-15-9 Thruster Burpee Box Jump Over
RX 75/53 Barbell, 24/20″ Scaled/Masters 45/33, 24/20″ S
Full extension is not required on box jumps. Both feet must make contact with the box. Box facing and lateral is allowed. Scaled & Masters may step up. RX must jump up, but may step down.
Team – Partner A completes the full workout, then Partner B completes the full workout.
WOD 2.5 RX Only! “Jump for Your Right to Lift”
Individual In 5 minutes, perform: 100 Double Unders Max Reps Ground to Overhead 135/83
Team In 7 minutes, perform: 200 Double Unders Max Reps Ground to Overhead 135/83
WOD 3 “The Twenty Ones”
21 toes to bar 21 wall balls 21 pull ups 21 lunge steps, in place 21 single arm hang power snatches 21 single arm push press/jerks 21 squats 21 burpee pull ups
With a team mate, breaking reps in anyway you desire: “The Twenty Ones” 42 toes to bar 42 wall balls 42 pull ups 42 lunge steps, in place 42 single arm hang power snatches 42 single arm push press/jerks 42 squats 42 burpee pull ups
RX 20/14# ball, 11/10′ target Chest to bar 40/25 DB goblet lunge goblet squats 8/7′ chin over bar burpee pull ups
Scaled & Masters Hanging Knee Raises (Style points for toes to bar) 14/10# ball, 10/9′ target Jumping Pull ups (style points for legit pull ups) 25/15 DB goblet lunge goblet squats 8/7′ bar touch burpees, no pull ups
10 minute time limit. For every rep you don’t complete add 1 second to 10 minutes.
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To do any athletic endeavor you need core strength, both front and back. This routine focuses on abs, hips and lower back strength. Choose an option that fits your level. Rest as little as possible to get the work done.
Every body wants abs, but don’t nobody wanna get on the floor.
You’re not one of those people.
YOU get on the floor.
YOU get abs.
Do 3-5 Rounds of this. It’s good for you, we promise.
Before you start any kipping exercise, you should have several strict reps of that exercise. If you’re not able to do strict Toes to Bar, work on increasing strength with strict knee raises, V-Ups, strict leg raises and other simple core exercises.
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