Crossfit Girls
Mind – How often have you sworn that this is going to be the year to get whatever done?  If you are like me often, but it is not hard for most of us to turn on the TV and watch an hour of whatever, or to come home from work and grab some junk, or a drink, or just lay around. Don’t get me wrong, I am all for a little down time.  But I will bet these things I have described are easy because they have become a ritual or habit. Fitness must become a habit.  That is why when we talked about goals I said set realistic ones.  For the wingman, workouts are meant to be quick and easy that can done anywhere.  Wingman, your focus should be building a habit of just doing something 3 days a week.  So like we say to our flying wingman, just stay visual with your flight lead and remain in formation…then worry about moving up to working your radar.  That means to the new guys and gals joining us…just worry about building a habit.  Maybe it is only 5 minutes for 3 days a week, but if you can do that you will be surprised how much more you can do once you are in the habit of working out.
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Body – Strength
Squats
Wingman
10 minute of stretching and warmup (This could include, jumping jacks, arm rotations, pvc pipe stretching, waist bends, hurdler stretches, calf stretches, lunges, neck rolls, etc)
50 Jump ropes
50 Air Squats
25 Push Ups
25 Sit Ups
25 Kettle Bell Swings
10 Chin Ups
Flight Leads/Instructors
5 Sets
5-10x Squat – 100% BW, 100%BW, 150%BW, 150% BW, 150% BW
5-10x Bench – 75% BW, 80%BW, 80%BW, 100% BW, 120% BW
5-10x Deadlift – 100% BW, 100%BW, 150%BW, 150% BW, 150% BW
5-10x Standing Push Press – 50% BW, 50%BW, 80%BW, 80% BW, 100% BW
Weapons Instructor Course
5 Sets
5-10x Squat – 100% BW, 100%BW, 150%BW, 150% BW, 150% BW
5-10x Bench – 75% BW, 80%BW, 80%BW, 100% BW, 120% BW
5-10x Deadlift – 100% BW, 100%BW, 150%BW, 150% BW, 150% BW
5-10x Standing Push Press – 50% BW, 50%BW, 80%BW, 80% BW, 100% BW
When complete run 1.5 miles for time, standard <9:30 minutes
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Recipe of the Day
AJAX’s Red Beans and Rice
Red Beans and Rice
2 Turkey Kielbasas – sliced into 1/4 inch sections
2 cans dark red kidney beans
1 large yellow onion
1 Tbsp  – Cajun Seasoning
2 splashes of Tabasco
1 Tbsp of EVOO
Dice onion, cook in large cast iron pot with EVOO for 5 minutes until clear.  Slice Turkey Kielbasas, brown in separate cast iron skillet on medium high heat until outsides are browned, approximately 5-10 minutes.  Add Kielbasa to the onions, cook for an additional 5 minutes.  Add both cans of kidney beans including liquid.  Add Cajun seasoning, Tabasco, and salt and pepper to taste.  Simmer for 15-20 minutes.  Serve with rice.
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Spirit – Proverbs 27:17 “As iron sharpens iron, so one person sharpens another.”  Use your wingman to help you build habits, rely and depend upon them to keep you going.