IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 95 of the 100 Day Challenge! Overhead Squat with PVC. Core, balance, muscle engagement… this movement has it all! And starting with PVC ensures your form is solid before adding the extra challenge of a weighted bar.  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
Bonfire Chocolate Mousse! A fun surprise with fun ingredients! Get out your food processor and some avocados (that’s right, avocados) and enjoy! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day: Inspirations never go in for long engagements; they demand immediate marriage to action. ~ Brendan Francis

Essential Element: Once we recognize that a paradigm that has dictated every thought, response, choice, and behavior pattern in our lives is learned, we can also recognize that it can be re-learned. [Click here to read Spark Insight: Influence & Control].

Journal:  When’s the last time you were inspired? Really inspired? Hearing an Olympic hero’s epic story? Observing a Crossfit athlete complete a workout in record time?  Listening to a song or speaker with a bold and counter cultural message? Don’t let that inspiration die. Jot it down in your journal – and next to it some thoughts on why it was so impactful for your life specifically. Remind yourself what is possible … [Click here for additional Journal exercises]

IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Day 17 of the 100 Day Challenge! You can’t say too many positive things about this fantastic exercise. The Overhead Squat is a full body, full range-of-motion, demanding yet safe exercise, that is easily modified by  holding a piece of PVC, or simply holding your hands overhead. Dr. Tony Del Angel says, “If you can do an overhead squat correctly, you can do any exercise you want.  Period!” (For more on what Dr. Del Angel says about the Overhead Squat, click here.)  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
The Best Tacos: We’ve added venison to the filling and with an option for a lettuce ‘tortilla’, you’ve got yourself a new, Bonfire approved twists to your favorite, traditional Mexican dish! [Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day:  Not what we say about our blessings, but how we use them, is the true measure of our thanksgiving.  ~W.T. Purkiser

Essential Element: As James Macdonald says, your heart is like a bucket that you fill with your attitude.  You never get to see what’s in the bucket until you bump it and its contents spill out. On this journey called life there will be plenty of bumps.  What will spill out of your bucket. [click here to read Spark Insight: Gratitude] 

Journal: What is one of your greatest strengths?  Have you given thanks for it lately? Remind yourself that, even if you’ve done the hard work of cultivating this gift,  at it’s very root it was a gift – and still is. Is it your capacity to organize? To empower? To assist? To teach? To listen? Write down in your journal what it is – and one way you’ll use it to bless the life of someone else this week.  [Click here for additional Journal exercises]

IGNITE YOUR DAY – Thursday

by admin
Dish of the Day:
Dr. Camilla’s Bonfire Stew This stew not only tastes super delicious, but having a savory stew on hand makes for great lunches, and is also a fantastic way to fill an omelet. This stew recipe is a great way to “sneak” vegetables into your kids.
Movement of the Day:
Overhead Squat with PVC  You can’t say too many positive things about the overhead squat – it is a fantastic exercise. Sitting is the new smoking – now that’s scary!  We do way too much sitting in our modern culture, but overhead squats are the antidote to sitting. Do them every day for good posture and to counter the negative effects of all the sitting you do (driving, computer, watching TV).  (Click here for additional workouts) 

Journal of the Day:
Quote of the Day: “Quality is never an accident. It’s the result of high intention, effort, direction and execution.” ~ William A Foster
Essential Element: When you invest your limited resources of time, energy, focus, and money in alignment with your innate values, you experience a sense of balance and peace of mind. Conversely, if you spend or squander these resources in a way that defies your values, you will inevitably experience uneasiness, worry, and imbalance. This disparity is often at the root of most emotional and psychological stress, which will undermine your health in countless ways. [click here to view Week 11 Spark Insight]
Journal: Consider this: What things did you waste money on this past year? Write down what comes to mind. Now list three organizations/causes/people you’d like to invest in this coming year.  (Click here for additional journaling exercises)

Overhead Squat with PVC

by admin

You can’t say too many positive things about this fantastic exercise. The Overhead Squat is a full body, full range-of-motion, demanding yet safe exercise, that is easily modified by simply holding your hands overhead, holding a pole or, as in this video, a PVC pipe; as you get stronger, you can hold any type of weight: one-handed dumbbell, two-handed bar or dumbell – it’s all good!

Sitting is the new smoking!
Do squats or overhead squats at your desk, before, during and after running/jogging and they will serve you very well. Do them every day or at least every other day for good posture and to counter the negative effects of sitting (driving, computer, watching TV). We do way too much sitting in our modern culture - “sitting is the new smoking” – now that’s scary! But overhead squats are the antidote to sitting)

 

IMPORTANT COACHING TIP: When doing Overhead Squats remember to KEEP YOUR ARMS UP AND BACK and make sure you squat low enough where your hip is lower than your knee.

Here’s a great step-by step coaching video from our bros at Crossfit Wicked:

And another from Crossfit Boston:

Seated Press, Deadlift, & Overhead Squat with Dumbbells

by admin
  • Warm Up:  4 rounds of 10 Floor Wipers & 5 Push-Ups
  • Workout:  Seated PressDeadliftOverhead Squat
    Directions: 5 rounds of 5 of each movement using two dumbbells. Selected weight should be max load to safely complete all the sets without altering the weight. Do not change the weight used between the movements (you will be limited to the max weight of your weakest movement). Reps are to be done deliberately focusing on technique and form rather than speed.
  • Challenge: 100 Jump Overs
  • OR Active Recovery (Rest Day): Tough workout yesterday? Try some active recovery like a breathing walk or a roll and stretch.
Scale Down: To make this workout easier, use a lighter weight and take pauses as needed.
Scale Up: To make this workout harder, choose a challenging weight and do each full round without pause.