30 Day Beginner's Crossfit Challenge

Week 1

Day 1: 10 push-ups, 10 sit-ups, 10 air squats (5 rounds)
Day 2: Run 1/2 mile, 25 (or 50 if you can) air squats (3 rounds)
Day 3: 20 lunges, 10 push-ups (5 rounds)
Day 4: Longer run (or whatever it is that you like to do–biking, swimming, etc), *Add-on: 1 minute front plank, and 1 minute plank on each side
Day 5: Rest day!
Day 6: 50-100 jumping jacks, 25 air squats, 20 push-ups, for time (keep a record of your time. I have THIS app for my iPhone, but you could just use plain pen and paper and do just fine!)
Day 7: Run 1 mile for time

Week 2

Day 8: Do one air squat and take one breath, (you can breathe all you want while you do the squat or squats) do 2 and take 2 breaths etc…up to 10, and then come back down to one.
Day 9: Run 1 mile (or run in place, or jump rope, or do short sprints or something to get your blood pumping) and do 10 push-ups every 1 minute.
Day 10: 20 jumping jacks, 10 sit-ups (5 rounds)
Day 11:  Longer run (or whatever it is that you like to do–biking, swimming, etc) *Add-on: 1 minute front plank, and 1 minute plank on each side
Day 12: Rest day!
Day 13: 10 push-ups, 10 sit-ups, 10 air squats (5 rounds)
Day 14: 50-100 jumping jacks, 25 air squats and 20 push-ups (2 rounds) for time

Week 3

Day 15: 20 lunges, 10 push-ups (5 rounds)
Day 16: Run 1 mile, for time (compare to previous time!), and do 50 jumping jacks
Day 17: 10 push-ups, 10 sit-ups, 10 air squats (5 rounds)
Day 18: Longer run (or whatever it is that you like to do–biking, swimming, etc) *Add-on: 1 minute front plank, and 1 minute plank on each side
Day 19: Rest day!
Day 20:  50-100 jumping jacks, 25 air squats, 20 push-ups, for time (compare to previous time!), then jump rope for 3 minutes (or jump in place mimicking a jump-rope motion if you don’t have a jump rope)
Day 21: Sprint 200 meters (1/8th mile…or 1/2 way around a track), do 20 push-ups (3 rounds)

Week 4

Day 22: 20 jumping jacks, 10 sit-ups (5 rounds)
Day 23: 100 air squats, for time
Day 24: 20 lunges, 15 push-ups (5 rounds) *Scale down reps if needed
Day 25: Longer run (or whatever it is that you like to do–biking, swimming, etc.) *Add-on: 1 minute front plank, and 1 minute plank on each side
Day 26: Rest day!
Day 27: 15 push-ups, 15 sit-ups, 15 air squats (5 rounds) *Note: If you’re still struggling with this, you can do the 10/10/10 reps)
Day 28: Run 1 mile, for time (compare with your other results–have you improved??) and do 100 jumping jacks
Day 29: Leap forward (jump as far as you can with both feet) 20 times followed by 50 jumping jacks (3 rounds).
Day 30: Today’s workout will sum up what we’ve done and will take a bit longer than other days, so set aside a little bit more time than normal! For today:

*20 lunges, 15 push-ups (5 rounds)–decrease push-up reps if needed
*10 sit-ups, 10 air squats (5 rounds) — or up the reps to 15 each
*100 jumping jacks
*jump rope for 1 minute
*25 sit-ups

Challenge Yourself 2013

This year has been moving pretty fast. If you made a resolution and stuck with it, you are a rock star! For those of you who have made a resolution which went out the window after the first week's end of January, don't worry because there is always time to challenge yourself. All you need to do is commit to a healthy habit then you can start a new lifestyle of fitness and health. A few things that you might want to look at are dieting, workouts, and being more active.

For dieting, most people are in agreement there is no magic pill that will work. Find a diet program that works for your lifestyle. Whether your an athlete, runner, or average Joe, tailor a diet for your needs. I would recommend visiting your physician. As for me, I don't compete in boxing anymore, but I still want to be healthy as I work behind a desk and on the go. So, I've tried something new. It's called Shakeology. This product I would suggest if you are constantly on the go like me for work. It's not only a diet, but it is a cleanse system. So if your body is always feeling tires or you're getting sick, I would recommend trying out a cleanse.

Now, workouts is another thing that should be tailored to your goals and body type. This one really depends on what you tend to get out of it. When you are choosing a workout program think about your fitness level, where you want your fitness level to be, and do you want to be competing in any triathlons, marathons, hybrids, or fitness tests. The workout routine that I am currently performing to test my level of fitness is P90X. It's definitely an extreme workout, but the keys to any of these workout routines is workout at your pace and be consistent. Once you achieved the keys, you will begin to notice a difference over time. I would have to tell you make sure to give it time. Don't expect results to be over night!

Finally, to tie up the challenge yourself 2013, make healthy choices for being active. Whether it's going for a hike or taking your dog for a walk, make choices that will keep you off the couch. Granted from time to time your body does need rest, take a break when you feel your body needs it. The key to being active is to listen to your body!Well, I am thankful to my 2,993 readers of this blog. I look forward to continuing this blog this year and sharing my achievements along with a few workouts along the way.

Best,
Alex

"Be strong and of good courage; be not afraid nor dismayed for the Lord is with you wherever you go."  Joshua 1:9

Resolution 2013

Well, here's to another year! Ready! Set! GO! Now, here's food for thought for everybody who decided to lose a few pounds or get back in shape for their resolution, just stop making plans! Now before I go any further let me clarify. When I mean stop making plans, I mean stop putting things off. For example, I'll start my routine on Monday. You know you won't if you have that mentality. What you need to do is stop thinking about it and put your plan into action. Get off the couch and go for a walk. Put down the remote and grab a weight. Don't fool yourself by saying I don't have time stop to think what you are doing. You got the clicker in your hand or a mouse just sitting in place. Now is the time! So for all those busy bodies that cannot make time here's a challenge. Start making time. If you cannot go to the gym or fit time in for P90X or Insanity try out this waight free workout. No equipment needed just you!

Weight free workout Day 1
Perform each workout in a circuit (one right after the next) doing 10-20 reps for each exercise except for pullups perform your max (do as many as you can) then repaet the circuit 2 more times

Donkey Kick
Dive-bomber Pushup
Dirty Dog
Lunge
Hip Twist Ankle Hop
Back Extension
Wide Pushup
Pull-ups
Side Crunch
Crunch
Russian Twist
Reverse Crunch
Pulse Twist
Modified V-Sit

Perform Day 1 on Monday then perform Day 2 below on Wednesday then Day 1 on Friday alternate the workout next week by performing Day 2 first then day 1, etc. On days not performing circuit make sure to keep up with cardio by hiking, biking, walking, or even kayaking. The key is stay active!

Weight Free Workout Day 2

Plyo Pushup
Crunch
Squat Jumps
Steam Engine
Elbow-to-Knee Crunch
Prone Flutter Kick
Hip Adduction
Side Leg Raise
Diamond Pushup
Pull-ups
Rotation Pushup
Dips
Superman
Bird Dog

If you have a question about the workout feel free to email me!
Alex

"Character is the ability to carry out a good resolution long after the excitement of the moment has passed. "
Cavett Robert

Core Workouts 2.0

I wanted to share this post with you again because of the tremendous views it's received in the past. SO here you go. If you don't have time to fit in the AB Ripper X, here are some great ab workouts. The following workouts are abdominal workouts that you can use for your ab training. It is recommended that you perform at least three of the workouts back to back. For example, do 3 sets of 20 reps of the following:

1. Straight Leg Crunches
2. Seat Raises
3. Seated Crunches

You can alternate the workouts performing them two days back to back followed by a day of rest. Here's the list:

1. Straight Leg Crunches
2. Seat Raises
3. Seated Crunches
4. Cross Leg Seated Raises
5. Isolated Box Crunches
6. Seated Leg Scissors
7. Seated Leg Raises
8. Seated Leg Circles
9. Toe Touches
10. Single Leg Crunches
11. Stacked Feet Crunches
12. Seated Twists
13. Oblique Twists

Below is a link to a video demonstarting these wrokouts.
Abdominal Exercises for Boxers Part 1
http://www.youtube.com/watch?v=HMdSor8_UI0
Abdominal Exercises for Boxers Part 2
http://www.youtube.com/watch?v=R34yAmgv-Mw
Train Hard, Train Smart.
Alex

Fall Boot Camp 2

So with my cousin becoming a marine, I have decided to post some inspiring workouts designed by marine corp. Check out this video.

Fall Boot Camp

If you want to try something new to burn fat for the holidays and get a great full body workout check out this high intensity workout.

Summer Training: Mind and Body

Summer is almost upon us. We just have to weather the spring showers. Then, it's summer time. Summer time brings a fresh new look on fitness with the sunny skies and outdoor activities to uptake. One thing every summer I like to do is set a fitness goal for that summer. Sometimes I want to increase my cardio by end of summer while other times I may want to tone my physique. It's time to take a fresh look at what we have around us. Enjoy nice summer hikes, swimming, biking, running, or boating.

Sometimes, it's hard for us to get a new routine going, but with discipline we can change bad habits into good habits developing a new routine. Let's get out of this continual funk that we feel around us these days by the doom and gloom of a recession by applying ourselves in a positive way. Make a change in your life. I promise you won't regret.

One great book I recommend that can help you develop this positive outlook to change is "Who moved my Cheese?". It helps you see how to change your way of thinking when it comes to...change. Yes, we all get stuck in the slump, but how do we get out of this slump if we continue to do the same routine over and over again with the same results. I think it's up to the individual to "realize" that one must change his/her way of thinkng in order to achieve their goal whether it is to lose a few pounds or to fit into their favorite swim wear.

Start Small

This is one of the crucial steps many of us miss. We decide to make a drastic change which ends up failing because we didn't change the small nuances of our old routine. Basically we miss a step. I think it's best to stick to the old adage, "we must crawl before we walk." I recommend making a suttle change such as drinking water with every meal or deciding to walk instead of taking the car. With small steps, we can evetually reach our goal.

Change is Gradual but Noticeable

Try not to think about the change you would like to see. Instead concentrate on the small steps that will eventually lead you to the realization of your change. This is much like Zen philosophy. Zen is the beginner's mind. It's about experienceing everything like it was your first time. It's in our human nature to over analyze our situation. We have such complicated minds which tends to lead us to regretting a past decision. We must not concern ourselves with the past decision, but the moments that our laid before us, we can change. Try to let go of over analyzing your goal. For example, instead of weighing yourself two times a day to check your goal of losing 20 lbs in three months, decide to drink water instead of a soda with your lunch. Eventually, you will weigh yourself in a month noticing you lost 5 to 10 lbs.

Change is gradual but noticeable. First, decide you must change in order to achieve a goal. Then, take small steps towards that change. Eventually, change will occur resulting in your goal being accomplished.

Greet change with an open mind or Beginner's Mind.

"Empty your mind, be formless. Shapeless, like water. If you put water into a cup, it becomes the cup. You put water into a bottle and it becomes the bottle. You put it in a teapot it becomes the teapot. Now, water can flow or it can crash. Be water my friend."--Bruce Lee

Train at Home Part 2: Tsunami Workout

This workout is a little more advanced than the dumbell workout in Train at Home Part 1. Perform the following workout with the active rests listed below.

EXERCISE
Round 1: Interval Skipping (Jump Rope) for 2 min as follows
-20 sec slow pace
-20 sec medium pace
-20 sec fast pace
-repeat

Active Rest:
Medicince Ball Toe Touch for 10 reps
Dive Bomber or Judo Pushup for 10 reps
-try to execute each active rest at a slow pace

Round 2: Interval Skipping for 2 min

Active Rest:
Pike up for 10 reps
Burpees for 10 reps

Round 3: Interval Skipping for 2 min

Active Rest:
Medicine Ball Triangle Crunches for 10 reps
Medicine Ball Pushups for 10 reps

2 minute rest

Then Continue Workout with following dumbell circuit:

1. DB Swing for 10 reps
2. DB Squat and Cling for 10 reps
3. DB Row and Twist for 10 reps
4. DB Corkscrew for 10 reps

2 min rest (get your body hydrated)

1. Pullups for 8 reps

2 min rest

1. DB Curls 10 reps
2. Tricep Extensions for 10 reps
3. DB Shoulder Press for 10 reps

2 min rest

1. Straight Leg Crunches for 10 reps
2. Straight Leg Raises for 10 reps
3. Box Crunches for 10 reps

2 min rest

1. Shadowbox for 3/2min rounds

2 min rest

Finally static stretching.

This workout is for more advanced people. Before you begin this workout I recommend you start off with Train at Home Part 1 first. Also, build up your cardio by interval running and aerobic running.

Discipline is key,

Alex

The Purpose of Flow Drills

I know many of you may wonder why we review flow drills over and over again. one simple reason can answer your question: muscle memory.

What is a Flow Drill?
For those of you who have never heard of a flow drill, a flow drill is a choreographed sequence of movements that are practiced between two partners. Making every movement become an instinct which cuts the time for you to react.

SEE->PROCESS->REACT

Ultimately, flows drills will help cut your reaction time by building muscle memory.

What is Muscle Memory?
Muscle memory is a common term for neuromuscular facilitation, which is the process of the neuromuscular system memorizing motor skills.

When an active person repeatedly trains movement, often of the same activity, in an effort to stimulate the mind’s adaptation process, the outcome is to induce physiological changes which attain increased levels of accuracy through repetition. Even though the process is really brain-muscle memory or motor memory, the colloquial expression "muscle memory" is commonly used.

Individuals rely upon the mind’s ability to assimilate a given activity and adapt to the training. As the brain and muscle adapts to training, the subsequent changes are a form or representation of its muscle memory.

If you want more information on Muscle Memory, check out the Why Flow Drills section on the Champions Boxing Blog.

"We are what we repeatedly do. Excellence, then, is not an act, but a habit.”
--Aristotle

React Swiftly,
Alex

Beginner's Flow Drill: The Complete Drill

Step 1: Partner A throws jab, Partner B parries
Step 2: Partner A throws cross, Partner B slips outside
Step 3: Partner B throws left hook, Partner A blocks
Step 4: Partner A throws left hook to body, Partner B foream blocks
Step 5: Partner B Partner uppercuts, Partner A catches/caps
Step 6: Partner B throws left hook, Partner A bobs and weaves
Step 7: Partner A throws right hook to body, Partner B forearm blocks
Step 8: Partner B uppercuts, Partner A catches/caps
Step 9: Partner B throws cross, Partner A slips outside

If you need to break down this drill. I will show you how to break it down later. For beginners, practice the drill with a partner throwing at 1/4 speed with little power behind the punches. When you do throw don't be afraid to tap your partner if they miss. It will help them learn.

Keep Practicing,
Alex

Road Work: The Art of Running for Fighters

No matter what you may hear running does have a lot of benefits when you train for boxing, kickboxing, and MMA. The reasons for adding running to your training are to build up your endurance, help you keep your mind focused, and help build discipline. Now understand that boxing, kickboxing, and MMA are 80 percent anaerobic and only 20 percent aerobic. The anaerobic part is when you are actively fighting (throwing punches, kicks, shooting, or grappling). While the aerobic part of your fight sport is circling the ring or gaining position. You may ask how can I use my running to train both. Well, the recommendation to help you maintain a balance between the two is by incorporating interval running with aerobic running.

What is Interval Running?
Interval Running is a method of breaking down your running pattern into three separate speeds. This method helps you develop and maintain your fast twitch muscle fibers. The folowing is a recommended interval session:

• 20 seconds jogging
• 20 seconds running
• 20 seconds sprinting
• Repeat

After completing the 2 minute session rest 1 minute then repeat 3 to 5 times. For advanced individuals, you can supplement the rest period with pushups, pullups, or squats. This is known as active rest.

Interval Running and Aerobic Running
Another question you may be asking is how much of each type of running should I do. It is recommended that a fighter trains aerobic running 1 to 2 times per week with interval running 3 to 4 times per week.

It is suggested that a fighter should not devote more time than this to their aerobic training as this would mean you are training your slow twitch muscle fibers as much as your fast twitch muscle fibers. This could be counter productive because this would mean your slow twitch fibers may become dominant which in turn would slow you down in the ring. However, this is still a little up in the air. I know many fighters that do their road work in the morning by just an aerobic running session and they still perform at top notch. It may be because the rest of their training is anaerobic emphasizing on plyometrics, but many trainers are split on this topic. I recommend the best way to train is listen to your body if you find that you are slowing down during sprints then maybe you are doing too much aerobic running. Try the recommended sessions of each type if running to get an idea of where to start.

As fighters we need to remain explosive in the ring so the majority of our training needs to be explosive.

"I hated every minute of training, but I said, don't quit. Suffer now and live the rest of your life a champion." -- Muhammad Ali

Keep Focused,
Alex

Train at Home Part 1

When you are looking to increase your fitness level, cardio, or technique, you must train even on the off days. For instance if you workout or have a boxing or kickboxing class on Mondays, Wednesdays and Fridays, continue your training at home on Tuesdays, Thursdays, and Saturdays with Sundays as a rest day.

Here is a simple workout that will tax every musle and help increase your muscle endurance along with your cardio. You can begin this workout by running or shadowboxing to warm up your body. If you shadowbox do 3/3 minute rounds with 30 sec rest. Then continue with the following workout.

Home Workout 1: The Burnout
Perform the following workout as a circuit for 3 sets with 10 to 20 reps each. For beginners, I recommend to start with 10 reps for each workout.

Dumbbell Swing
DB Squat and Press
DB Row and Twist
Corkscrew
DB Bicep Curls
DB Tricep Extensions
Straight Leg Crunch
Seat Raises/ Thrusts
Isolated Box Crunch

Try this workout on your off days to gain muscle endurance and increase your cardio.

"Knowing is not enough; we must apply.
Willing is not enough; we must do."
--Johann Wolfgang von Goethe

Alex

H2O: The Importance of Water when Training

H20 is a vital part of a training regiment. When you are training whether it's boxing, kickboxing, mma, or weight training, you need to make sure you constantly refill your body with water.

Water is one of nature's most important gifts to mankind. Essential to life, a person's survival depends on drinking water. Water is one of the most essential elements to good health -- it is necessary for the digestion and absorbtion of food; helps maintain proper muscle tone; supplies oxygen and nutrients to the cells; rids the body of wastes; and serves as a natural air conditioning system. Health officials emphasize the importance of drinking at least eight glasses of clean water each and every day to maintain good health.

With two thirds of the earth's surface covered by water and the human body consisting of 75 percent of it, it is evidently clear that water is one of the prime elements responsible for life on earth. Water circulates through the land just as it does through the human body, transporting, dissolving, replenishing nutrients and organic matter, while carrying away waste material. Further in the body, it regulates the activities of fluids, tissues, cells, lymph, blood and glandular secretions.

An average adult body contains 42 litres of water and with just a small loss of 2.7 litres he or she can suffer from dehydration, displaying symptoms of irritability, fatigue, nervousness, dizziness, weakness, headaches and consequently reach a state of pathology. Dr F. Batmanghelidj, in his book 'your body's many cries for water', gives a wonderful essay on water and its vital role in the health of a water 'starved' society. He writes: "Since the 'water' we drink provides for cell function and its volume requirements, the decrease in our daily water intake affects the efficiency of cell activity........as a result chronic dehydration causes symptoms that equal disease..."

H2O to the Martial Artist

A large percentage of martial arts practitioners suffer from a small degree of dehydration from the lack of water consumption. With the various diet drinks, coffee, tea and sports drinks, the caffeine in these products often takes a hash toll on the human body. Therefore, by drinking water you will no longer be dehydrated and you will be able to feel the great health benefits especially while training in your chosen style of martial arts.

In martial arts (including boxing, kickboxing, mma, etc.), our body is one third of our training alongside the mental and spiritual components. Therefore, you must take care of your body so that you can train and workout to the best of your ability. To give you an idea about how important water is for the human body, here are a few facts and figures: 22% of bone is made from water, the brain is made up of 74 percent of water, 75 percent of our muscles is made of water and our blood with the highest percentage is 83% made of water. If your body is dehydrated, you will be unable to train at a high level and not see the improvement you're working for. Even more so, daily activities will become a burden such as getting out of bed in the morning. Water helps to supply our energy which is reduced when there are not sufficient amounts of water being consumed.

So how much is enough? It varies and usually it is recommended that you listen to your body when your body is thirsty during training grab a sip of water. A book I recommend on this is the Fighter's Body: An Owner's Manual.

In conclusion, martial artists need to be aware of their body's intake of water especially when training for a competition. Please, drink water and refresh your mind.

Cheers,
Alex

References:
Martial Arts Fitness and the Importance of Water, http://ezinearticles.com/?Martial-Arts-Fitness-and-the-Huge-Importance-of-Water&id=1715695

The Watercure, http://www.watercure.com/

CORE Workouts

The following workouts are abdominal workouts that you can use for your ab training. It is recommended that you perform at least three of the workouts back to back. For example, do 3 sets of 20 reps of the following:

1. Straight Leg Crunches
2. Seat Raises
3. Seated Crunches

You can alternate the workouts performing them two days back to back followed by a day of rest. Here's the list:

1. Straight Leg Crunches
2. Seat Raises
3. Seated Crunches
4. Cross Leg Seated Raises
5. Isolated Box Crunches
6. Seated Leg Scissors
7. Seated Leg Raises
8. Seated Leg Circles
9. Toe Touches
10. Single Leg Crunches
11. Stacked Feet Crunches
12. Seated Twists
13. Oblique Twists

Below is a link to a video demonstarting these wrokouts.

Abdominal Exercises for Boxers Part 1

http://www.youtube.com/watch?v=HMdSor8_UI0

Abdominal Exercises for Boxers Part 2

http://www.youtube.com/watch?v=R34yAmgv-Mw

Train Hard, Train Smart.

Alex

Recommended Dieting and Nutrition Books

Here's two recommended books on dieting and nutrition.

Eat this, Not that:

http://www.menshealth.com/eatthis/index.php

The Fighter's Body, An Owner's Manual:

http://www.amazon.com/Fighters-Body-Nutrition-Exercise-Excellence/dp/1880336812

You can pick these books up at any Borders or Barnes and Nobles.

Keep Focused,

Alex

What is Boxfit?

This blog is the official blog of BOXFIT Martial Arts Fitness and Personal Training. In this blog, you will find useful tools to help you succeed in your goals for a healthy living.

BOXFIT is a program that offers a unique spin on personal training. The training provided by BOXFIT is a customized personal strength and conditioning program mixed with elements of martial arts suited to fit your personal goals. BOXFIT exclusively offers three fitness programs designed to meet your needs: LIFIT, FIGHTFIT, and Self Defense.

LIFIT
If you have no time to hit the gym and need that extra bit of boost for motivation, the LIFIT program is the right one for you. It is designed to help reach your fitness goals. We provide you with a diet solutions and a workout log. These logs help keep you on track of your progress and monitor your diet.

FIGHTFIT
If you are looking to drop weight, improve your cardio for a match, or want to hone your skills, the FIGHTFIT program is designed to help. We inspire fighters by intense cross training sessions; help maintain the discipline needed to make your fight weight; and improve in the ring conditioning.

SELF DEFENSE
If you are taking KRAV MAGA and would like to hone your striking abilities, improve your techniques, or learn to defend yourself, the Self Defense program is designed to help protect you and keep you fit.

CHOOSE A PERSONAL SESSION OR A DOUBLE SESSION
If you have a family member or a friend, you would like to join you. You can choose to have a double session, where you can motivate each other, get to your fitness level goal, improve your techniques with a friend, and receive quality instruction.