Nutrition Part 1

First Up we will be holding the work out in Exeter tomorrow with CrossFit Visalia. We will meet up at the same place as last time, and then head out to the actual work out location. Come Prepared to work hard and throw down. Directions are still on the right side of the blog------------------> >>>>>>>>

Now on to the real topic of this blog post Nutrition 

 

As the head coach in a gym I get asked on a daily basis questions about nutrition. I deal with each of these questions on a person by person basis, because well… everyone is different. Surprise, what works for you may not work for another. Now do not misunderstand me the best diet is fairly similar no matter who you are, however the best diet for you is not the one that science has proven to be perfect ( does such a thing exist?). Instead it is one that moves you towards your  goals and that you can stick to for the rest of your life. It has been said so many times by so many people that it is nearly meaningless for me to say this at this point, but … It is not a diet it is a lifestyle. Seriously you do not get to starve yourself to lose 10 pounds and then go back to eating the way you did before. We have all tried and it does not work.  This is why I deal with nutrition on a per case basis, some of you are ready to jump in right away, others of you will fight tooth and nail before you start to limit your intake of grains. Every person is different in their commitment, discipline, and life circumstance. Does every one benefit from reducing or eliminating grains? Yes. Gluten?  Sugar? Get rid of it and you will feel 10x better (after the withdrawals anyway) However sometimes people are not willing to give up something right away. It is my job to work with them, and figure out a way to move them towards their goals so they continue to improve. With that being said there are some guiding principles that I use to help everyone. So to keep it simple and easy here is what guides my recommendations for nutrition

                Basic guiding Principles of CrossFit Tulare’s nutrition recommendations.

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. –Gregg Glassman in fitness in 100 words or less

or put even simpler

 Eat Real food, not too much, spread evenly throughout the day.

If you can do this, then your health and fitness levels will be through the roof in no time. You will have more energy, shed body fat, and build muscle. Sounds great right? Well then go do it.  How you ask. I refer you to the lines above. Just do that. This is as simple as it gets, and everyone says they want simple...

 We do not want simple though, do we? We want easy, we want someone to do it for us. Or a magic pill that makes it ok to eat whatever we want and still be able to back squat 1000 pounds and run a 4 minute mile. I hate to disappoint you (actually no I don’t)  but it doesn’t work that way. You have to do the work. Coming in to CrossFit every day and going home and eating pizza at night will not do a whole lot for you. Yes you will get stronger and faster ( and probably bigger ) for a while, but pretty soon you will stop getting better ( the getting bigger will keep going though) trust me when I first found CrossFit this was how I did it. Eventually to continue improving performance you will have to start to get your nutrition under control. 

It is easy for me to tell who has taken the steps to improve their nutrition, and those who have not. The ones who are proud to show off their results in the gym and to their friends; they are committed to nutrition. the ones who ask me why “that person” or “So and So’ are seeing results and they are not, are not committed. If you are  asking that question, either out loud or to yourself  then you need to re-evaluate your commitment to nutrition. Yes it is hard. It is very hard to change the way we eat, many times comfort foods get thrown out the window, old family recipes get put away not to be seen again for a long, long time. You can, however, do this; and I am here to help.

I want you all to succeed in the gym and in life, but I do not get to spoon feed you the food you should eat. So in an effort to continue your education I will, over the next few weeks break down in more detail what you should be eating, when you should be eating it, and even throw in a recipe or two for you to try out. In the end however YOU have to put in the work. YOU have to buy the food, YOU have make the time to cook it. YOU have to say no to the cookies and the cakes and whatever else you are offered.  YOU are responsible for your own Improvement and Performance. I can only show you the way.

Fox and Nick
Two members of the gym who are committed to improving
performance through nutrition. 

So here is step 1. If it comes in a box, or bag, if it fizzes when you open it then you do not need to eat or drink it. Seriously go throw it away right now. You may have to go to the grocery store right after this but that is ok just don'y buy anything like what you tossed. This first step is a big one and can be hard, but just do it. Do not bother to stop and think just go do it.

 Next time we will get a little more specific about what I mean by Real Food and you will get you first awesome recipe. 

Games WOD #5

Fully extended at the hips knees and
shoulders, fast and powerful finish
with the arms. Great Wallball
and should sound a lot like
a whole lot of other movements
we do in CrossFit

20min AMRAP of:
5 Power cleans
10 Toes to bar
15 Wallball 


Goal rounds 10-12
I know I know. Only the second Met-con after my post about scaling and it is a games WoD. SO Yes I will tell you what RX'd is for the work out but before I do. I want you to think how would you scale this workout to hit the target range for your rounds. Now do not go check the games site to see what they said the weight should be, instead come in and tell me and see just how close the number was to prescribed. Were you way over, way under, one goal of this new focus on scaling is to get you to think critically about your abilities as an athlete. To Put it in perspective the highest score in SoCal was just under 16 rounds by J.C Nessa. and Joshua Bridges got just over 14 rounds. 


Really think about your abilities and what you would need to scale in order to get within that range. Then come in and we will see how good a judge you are. And Remember you can scale weight on the cleans AND the wall balls, as well as the reps of each movement

WoD "Chelsea"

No More Rx'd ( Scaling not just for Grandma)

CrossFit is Constantly Varied, Functional Movement, Preformed at High Intensity. Most of you in the gym get this. You understand and appreciate these concepts. However as a whole the gym seems to have forgotten the last part which is not included in my above definition. That is CrossFit is also Universally scalable... and not just for newbies and grandmas, for every one. I fall victim to this my self sometimes. Take Thursday's work out. Remember how I said it was supposed to be under 11 minutes, how many of you finished under that time? Did you notice my time was well over the 11 minute mark as well?

Metcons at CrossFit Tulare are designed with a purpose. Though it may seem like madness at times many of you have felt the effects when you hit Pr's after not back squatting for weeks or coming into a work out not having done a movement or feeling like a movement is a weak point for you, only to find that you have made huge gains in that area. One purpose of the metcons is to train you in different time domains, remember from your intro that CrossFit delivers Increased Work Capacity Across Broad Time And Modal Domains. This means that when I say a work out is supposed to take 11 minutes or less I am trying to place a very specific metabolic stress on your body, if your work out takes too long or you finish too quickly you have missed one of the points of the work out.

This is where scaling and modifying comes into play. Scaling is increasing or decreasing the amount of reps and or weights for the different exercises. Modifying the workout involves changing one ore more of the movements because of injury or lack of ability. Over the next few weeks we will be getting more focused practice on scaling work outs, I will no longer post a Rx'd weight instead I will put a goal time range for the work out and in class we will talk about what the work out is trying to accomplish and what adaptations we are trying to elicit. Do not ask me “What's RX'D ?” because I wont answer instead I will point you to the time domain range. Make it your goal to end within the time domain range for each and every workout.

*For AMRAPS I will be posting desired round ranges. Same rules apply.

"Chelsea"
Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats.  continue for thirty minutes?  If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.

Goal: 30 complete rounds with out falling behind
 Scaling Options :
Scale Down: -1 (or more) from each movement for example  4 pull-ups, 9 push-ups, 14 air squats 
Scale Up: + 1 ( or more) to each movement for example 6-pull-ups, 9 Push-ups, 16 Air Squats

WOD 101112

The 4 o'clock group trying out the new pull-up bars

5 rounds for time
8 snatches (135/95)
10 wall ball 2 fer 1's (20/16)

Many of you have been having fun warming up on the new pull-up bars in the gym. Thats great one thing CrossFit does well for most people is to get them to do their first pull-up, and then their first set of 10, 20, 30 pull-ups and so forth. Doing Angie as RX'd is a huge mile stone and CrossFit  can get you there. However with great power comes great responsibility. As you increase your capacity in pull-ups make sure that you properly warm up before grabbing the bar and cranking out a few pull-ups. a Proper warm-up includes a general and a specific warm-up. A general warm-up involves increasing you heart rate and body temperature. It can be anything from rowing to running, squats or jump ropes. This is the reason for the progression of our general warm-ups that we do in the gym every day. The specific warm-ups involves increasing mobility in a specific joint and gradually loading the joint so that it is ready for the movement and stress you are about to place on it. When it comes to pull-ups this is the reason we do the shoulder mobility circuit the SMC includes the shoulder pull-throughs, over head squats with a pvc or light bar and kipping on the pull-up bar some optional additions are sottz presses and snatch balances with pvc or light bar.  This all serves to prepare the shoulder joint for the pull-ups and should be done before even the pull-ups involved in the warm-up. The shoulder is the a common problem area with injuries plaguing plenty of people abd warming up properly before pull-ups can help protect you from any damage you might do to your shoulder with pull-ups ( especially kipping pull-ups).

What is Fitness?

If CrossFit has done one thing right it is that they have defined fitness for us like no one before them. IWCABTAMD. Prepared for the unknown and the unknowable. Those are two of CrossFit models for defining fitness. Sean Waxman ( http://www.purestrength.com/ ) a national level Olympic lifter and one of the best coaches for his sport around said it this way " All the matters is that you are stronger and more powerful today than you were yesterday" So for CrossFit what it comes down to is Performance. We don't care what your VO2 max is your resting heart rate or your blood pressure. ( these are the things that the industry judges health/fitness by) what we care about is that you can run faster, jump higher, throw farther, and lift more than you could when you started. That is it. Any definition of Fitness seem incomplete but this seems to be as close as any one has come ( I will expand waxmans quote) " that you can do more today than you could yesterday." In the end then Fitness or "being Fit" is not a goal but a process. There is no end point, as I have told others before "it never gets easier." Yes you can set goals along the way, and you should. You should set measurable, achievable goals but when you reach thos goals it does not mean that you are now fit, because rememeber all that matters is that "today you can do more than you could yesterday." So every second you take off your time on one of the girls, ever pound more you lift ever extra rep for max rep pull-ups is simply a step in the right direction.

How do I explain CrossFit?

I have been getting alot of interest lately about what CrossFit is and how people should begin to implement it. Unfortunatley IWCABTAMD ( Increased Work Capacity Across Broad Time and Modal Domains ) just cause people to look at me crosseyed. Also trying to direct them to the great FREE article What is Fitness generally leads to a " yea... maybe I will check it out " response and of course they don't. I generally dont have much of else of a response, because I don't want to do an injustice to what CrossFit is and I don't want to spend 30 minutes discussing what CrossFit is ( assuming I don't get off on any tangents ). So where should I start when I am asked about CrossFit... Not IWCABTAMD that would take too much explination for someone who does not understand how we define "work" or the different energy pathways. Perhaps I should start with Constantly Varied, Functional Movement, at High Intensity, of course then I have to make sure that they do not confuse our functional movements with what they might see in a functional fitness exercise class involving swiss balls and other strange apparatus. I also have to add the caveat that every work out is universably scaleable and illustrate to them that anyone and everyone can come in and complete a work out.

Perhaps I should start with " It is training for the unknown and unknowable". There that is short and sweet and seeminly simple. It however seems largely incomplete, there is nothing in there about our methods or our philosiphy.

So what is the best way to explain CrossFit?

A little at a time.

This is the best way I have found to eplain it. I can give anyone the basic idea of what CrossFit is in a couple of minutes but they will not fully understand it untill they get all of this information.

Usually when I begin to eplain CrossFit I start with Constantly Varied, Functional Movement. And then I get them to do a workout. Why? Because once you try it everyone wants to know more. Then when people are really interested I can get into what CrossFit really is with them.

If you are reading this then it means Your interested enough to want to know more so read the article I linked to at the beginning and stay tuned for more of my own musing about CrossFit, the beginnings of which an be found in the "CrossFit" tab at the top of the blog.

~ Untill next time  ~

What do you Think?

Read this article :
Evolution

"There may come a day when our definition of fitness is not a compromise, when we no longer sacrifice mastery in one domain for competency in many, instead choosing mastery in all."

Jaime floating up to the top of the box.

This is not something I tell people when I talk to them abotu CrossFit, usually I tell them that If they want to be a world class olympic lifter that they should go to an olympic lifting gym, and if they want win marathons for a living that my training is not for them. Usually I explain it to them by having them rank the ten domains of fitness (cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy)on a scale from 1-10 with ten meaning that they are at the elite level of that catagory( i.e Hussein Bolt would be a 10 in speed) then I let them know that they will never reach a 10 training with me because a ten in strength or power typically means you have a 3 in another area. However we can get each are up to an 8 and not compromise any other area.

So what do you think is it possible to get to a 10 in one or more of the fitness domains with out sacrificing in others? Post your thoughts to comments, and bring your ideas to the work out tomorrow.

Squats Squat SQUAT

You have to Squat. You Must SQUAT. GO Squat. Now. Really right now go do it.

Now that your back. Let me tell you why you had to go do that. If I had to choose only one exercise to do for the rest of my life it would be the squat. Why? Because the squat is the most fundamental, most functional movement .. EVER.  Its how you get out of bed in the morning. Its how you get off the toilet, off the couch. into and out of your car. If you do nothing else you must squat. It trains the most powerful muscle in your body, it will increase you flexibility, and improve your balance. It ( and its variations such as the Front squat and OHS) is in short the best movement there is. o take a few minutes out of your day each day, whether it is a rest day or not, and do 10 -20 squats. Do them at work, do them at home, do them while on the phone. Whenever, wherever JUST SQUAT.

Rest day 100327

Check out this video about running to see just a little science behind what I have been telling your guys

Also check out this article from a CrossFit affiliate owner and his experience with a Marathon

post thoughts to commments

Rest Day 100321

What every one else is trying...

Rest Day

Read

 RISK

 and post thoughts to comments

Rest Day 100320

REST DAY
Enjoy your time off.
Read this article written by coach Glassman and post thoughts to comments:

Virtuosity

Dangers of Crossfit?

Since CrossFit went online, there have been those who claim that it is too dangerous and ignores the principles that science has given us for training( like the principle of specificity). Today I give to you an article from http://physicalliving.com  which gives the author's view of CrossFit. For now I will not address his issues with CrossFit instead I would like to know your thoughts on what he has to say about the program

Here Is the article:

What about CrossFit? Tuesday Q+A with John Sifferman

This is a question I received months ago, and honestly didn’t want to take the time to answer.  CrossFit has become an emerging fitness program that is growing very fast, and it’s a VERY touchy subject with some people.  I knew that if I was going to publish my official opinion on CrossFit, it would take some precision, so as not to offend people.

Instead of going over all the aspects of CrossFit as an objective critic, I chose to highlight some of the most important points that I would want everyone to consider before joining a CrossFit gym or trying their workouts out.

At this point, I really don’t care.  I’m going to offend some of you.  Bring on the hate mail.

Here is my official stance on CrossFit, that I gave to a member of the Burn The Fat: Inner Circle forums.  Reader beware.

QUESTION: Hi Guys. I have a personal trainer colleague who is NSCA certified but has decided instead to go down the Crossfit path, like so many from around the world. He has realized that the other systems of training are missing sometimes one and sometimes a few components of total health and fitness. The Crossfit strength and conditioning program is based on ten fitness domains. Crossfit is not only for highly conditioned athletes but for grandparents and kids as well.

I’m seeking your professional opinion on the pro and cons and dangers, if any, about Crossfit. I too have taken my first steps onto the Crossfit path but am still a little skeptical. Your answers will be a major factor in helping me decide if the Crossfit path is the one I should or shouldn’t be on.

ANSWER: I’ve spent over a decade involved in formal strength and conditioning.  Over half of that time, I have been involved with coaching others.  Out of everything I have ever learned while being involved in the fitness and weight loss industry, this is one of the greatest lessons. There is not a single system that will do EVERYTHING when it comes to strength and fitness.

There is no such thing as the perfect system. Different methods and tools are appropriate for different jobs.  A strength coach whom I respect for his results-based approach to training, Alwyn Cosgrove, has said that you wouldn’t use a hammer to screw in a lightbulb.  The same should be true of training.  Specific goals are best achieved with specific tools – there is NO best tool for everyone and everything.  There is no one-size-fits-all.  Everyone is an individual, with a lifetime of conditioning behind their back.  The biggest mistake a personal trainer can make is to assume that his client is a “blank slate” when they show up for their first training session.  For every goal, there is a different, most optimal approach to achieving it.

I think CrossFit has some awesome advantages, like their community aspect, the competition factor, online and offline social support, and their hard work ethics. Like I said though, it isn’t the right tool for every job, and most CrossFitters I’ve encountered would like you to think it is. Personally, I see a few cons, including the somewhat cultish and dogmatic viewpoints of some CrossFitters, but I also see a lot of pros and I see how a certain segment of the population – in terms of their personality and disposition – would absolutely thrive on CrossFit training.

From a fitness system standpoint, I see one MAJOR flaw in the Crossfit methods – and that is the lack of specificity.

Glassman setup a definition of fitness to coincide with CrossFits beliefs. The CrossFit definition of fitness relies on a lot of attributes like strength, power, endurance, balance, etc. One’s ability to display strength and endurance by CrossFit standards (lifting weights, running 5k races, etc.) will lend itself to qualifying you as very fit or not.

Glassman would have you believe that an athlete can train for general fitness – and this is impossible because of the law of Specific Adaptation to Imposed Demands (SAID). The body only adapts to specific stimulus, and these adaptations don’t carry over into the fictitious realm of “general fitness.” (read a blogpost on this by clicking here.)

To demonstrate this for example, you can’t train like a marathon runner, and expect to squat 600 lbs like a powerlifter. Conversely, you can’t train like a powerlifter, and expect to break a world record in a marathon. Both training styles are very specific to their purpose, and they don’t carry over to the other activity via general fitness adaptations.

CrossFit admits that they train to prepare people for as wide a variety of activities as possible. Their goal is not specificity, but to generalize training. Essentially, their goal is to get better at most things, but not to get really good at one or two things. I think they are succeeding in this area. Their clients are getting fitter, feeling healthier, enjoying physical activity, and feel mentally prepared to take on almost any challenge. However, put a CrossFit athlete in virtually any competitive arena, and his results will be shamefully lacking. Just like you won’t win bodybuilding competitions with CrossFit training. Likewise, a CrossFit athlete will likely not be the best powerlifter, olympic lifter, triathlete, or MMA fighter.

Fitness must progress into specificity and sophistication (doing more difficult movements), and it must take into account more than just attributes of training (strength, endurance, etc.). Also, all fitness training must be compensated for (even general physical preparedness). CrossFit does not address specificity, sophistication, or compensatory exercise, which I consider essential components of any fitness program.

There’s this idea that “it doesn’t matter how you get your chin over the bar, just DO IT!”My only other major concern is the breakdown of proper strength training technique that comes from fatigue, and especially so with high rep Olympic weightlifting. Working hard is important, and no doubt, one of the reasons CrossFit resonates so well with many people – it’s REALLY hard work, certainly not for the timid. However, if this work harder mentality is mis-applied to using poor form when exercising, it’s not safe and shouldn’t be encouraged. Using unsafe technique on any exercise repeatedly is a guaranteed ticket to injury or worse. And I see this time and time again with CrossFit workout videos.

As long as you can add weight to your lifts, or shave time off of your WOD’s, you’re doing better – but it shouldn’t be at the detriment of your health and mobility.

Like I said, no single system does everything right. And my definition of right could be different from yours. Just take a global look at CrossFit before getting “sucked in,” and you’ll be fine.

With all of this in mind, I would encourage anyone to attend a CrossFit Certification Seminar, if able to. I would just recommend that he not use the “hammer” (Cross Fit) for every “job” (helping his client achieve their unique fitness goals). In my mind, even a flawed fitness system that gets American’s working hard is better than nothing, and I’m all for it.

To your health and success

There are plenty more articles like this out there but this is one of the first links google gave me. 

Post thoughts to comments. let me know what you think on Tuesday, or preferably both

Rest Day 100313

Read, consider and post thoughts to comments
What is Fitness

Rest Day

Rest Day

Crossfit Foundations

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Rest Day

Read and Consider

http://library.crossfit.com/free/pdf/Foundations.pdf

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I promise it will NEVER get easier

When your first start a new program, your body goes through a period of adjustment which is usually accompanied by lots of soreness and reduced ability to move on subsequent days. Usually with most programs your body adjusts, adapts and the program becomes easier for you to complete. The soreness you feel on the days after a workout is lessened or non existent. This is something that most people look forward too during the first few weeks while they are enduring the discomfort that comes with a new work out routine. Luckily for you though you will never get to experience this decrease in discomfort. I say lucky because when you are no longer sore of uncomfortable on the following days it means your body is no longer adapting to what you are putting it through which mean your results will decline or vanish and your program becomes ineffective. This is part of what is known as the General Adaptation Syndrome. In the G.A.S a stimulus is introduced ( for the purpose of our discussion the stimulus is exercise) and this cause an alarm stage in the body during which the function of the body is reduced ( you feel weaker/ slower/ sore ect.) then the body starts to adapt to the stimulus and function improves past the point where it was before the introduction of the stimulus ( this is where you get stronger, faster, loses fat, gain muscle, ect.) And here is the important part, if the stimulus is not removed first you hit a plateau( no more improvements in performance ) and after that your functionality declines again until your performance is below where you started at ( this is commonly referred to as over training) CrossFit fortunately has found a way around this over training problem. The answer is two parts, the first prevents over training by imposing strict guidelines for rest and recovery. For the most elite CrossFit athletes it is to follow a 3 days on 1 day off cycle or more rarely a 5 day on 2 day off cycle. The average person however usually does not need to take part in CrossFit  more that 3 or 4 times a week with rest days between every 1 or 2 work outs. This strategy  as well as adequate nutrition and sleep every day will help to prevent over training, it is also something most programs try to emphasize, however CrossFit incorporates something else which will prevent the plateau part of GAS which other programs have trouble incorporating, CrossFit is constantly varied the workout you do this week may take a month, a year, or may and sometimes less, to come up again. The constantly varied nature of the training will prevent plateaus from occurring in your results. Also because of this your body never adapts completely and there fore the soreness never really goes away, instead what will change is your mental capacity to endure the discomfort that comes from training to you absolute max every single time you work out. This also ignores the scaling we do with each work out so that we can always increase the weight or decrease the time you complete the task in all which increase the intensity of the workout, but that is a topic of another post.

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When a Work Out's done right

How do you feel Post work out?

Rest Day

This is an older post from CrossFit Wilmington, but it’s always relevant.  

Why are some athletes better than others? How can that one phenom do all those WoDs so much faster? Why does athlete “a” get better results from CF than “b”? How can some girls and guys post the fastest times and highest scores day in and day out? What is it they are doing differently? It’s simple. Just watch one of them. They all have things in commom.
Just before the count of 3, 2, 1… go! They change. Some may give a nod and slight smirk. Others stare directly ahead with no measurable emotion showing. But each has a visibly notable change in demeanor just before the WoD begins. All anticipate the command of “Go” as they hope to shave even a tenth of a second by starting the WoD on the “guh” sound of go.
During the workout, they don’t mess about… they push themselves and spare no effort. They waste no time on water. They know it’ll be over before they’re dehydrated. And you’ll not see them going for more chalk either. They are confident their grip will last. They do not waste energy on motion that does not contribute to the end.
They push themselves to the point of collapse, and then maintain that pace. It’s at that pace they’ve learned intensity can be optimized. If at this pace they push any harder, they will have to slow for a break. Any slower and they’re wasting time. This pace is uncomfortable and painful.

Carnage from the 2009 CrossFit Games

These athletes induce upon themselves extreme physiological stress. The perceived lack of oxygen and the heart beating at near maximum rate elicits signals from the brain telling the body to slow or stop. But the athlete ignores the signals and tells his/herself that it’s only a warning, not a mandate, from the brain and they do not have to adhere.
At this intensity, the lungs produce fluid to be coughed up while rolling around on the floor after the WoD. Add in blurred vision, auditory exclusion, numb fingers, hands, and even arms. And let’s not forget degradation of fine and often, gross motor skills. And when he or she is done they’ll deal with the blisters and bleeding.

The discomfort and pain of this threshold dissipates quickly and are replaced with the rewards of accomplishment. And the reward is worth it.
The lowest common denominator, the one common characteristic that all the champions and elite of any sport, competition, military unit, MMA, and CrossFit is mindset. In these athletes, exists the ability to put aside the unimportant and go focus on the goal. And then do whatever it takes to achieve that goal. But not just acheive it, exceed it and to make the goal insignificant and only a stairstep to the next.
So the next time you finish up a workout, presumably today or tomorrow at the latest, and walk out of your training facility, to get into your car and drive away. Ask yourself this… “am I ok to drive”. If it’s an easy “yes”, then one of two things happened at with your workout. Either you took ample time to cool down and recover. Or you didn’t give it your all.
Think about it.

Rest Day

Rest day

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What is Fitness