ROD 101111


Tuesday, 11Oct11


Metabolic Conditioning

4 rounds of 30 seconds work/20 seconds rest non stop at circuit A, rest for 2 minutes, and then move on to circuit B and repeat.

Circuit A: 30/20 x 4 rounds non-stop.

  • Reclines
  • Kettlebell swings
  • Diamond Sit-ups
  • KB Front Squats

Rest 2 minutes.

Circuit B: 30/20 x 4 rounds non-stop

  • Kettlebell High Pull
  • Burpees
  • MB Thrusters
  • Mtn. Climbers


174,203 Things You Can Do Instead of Watching TV

Today’s post is all about helping you through the first week without your beloved plug-in drug – and filling those hours with something meaningful. While it may seem obvious to those of you who have been without cable for a few years now, we’re here to present the rest of you Kill Your TV participants with 174,203 (almost) things you can do with your life instead of watching TV.

Improve Your Training Performance

  • Stretch
  • Perform self-myofascial release (we’llt teach you at Next Level)
  • Go for a recovery walk/bike/swim/paddle/row
  • Read training-related books or articles
  • Do some skill work
  • Practice yoga
  • Update your training logs
  • Get a massage
  • Take an ice bath
  • Connect with your trainer or fellow gym-goers
  • Lay out your short-term and long-term training goals
  • Get acupuncture

Improve Your Sleep

  • Go to bed earlier
  • Read a book
  • Take a hot bath
  • Have sex
  • Develop a pre-bed routine
  • Prepare clothes/food/work for the morning
  • Buy and install black-out curtains
  • Read Lights Out:  Sleep, Sugar and Survival

Improve Your Nutrition

  • Prep and cook food for the week
  • Try a new recipe
  • Visit a local farm or market
  • Clean out your pantry
  • Take a cooking class
  • Prepare a new vegetable
  • Read a cookbook
  • Make a weekly meal plan
  • Find a new nutrition book
  • Sign up for a CSA
  • Host a dinner party

Improve Your Family Time

  • Call or visit a family member
  • Play a board game or cards
  • Read a book together
  • Go outside and play
  • Cook dinner together
  • Help your kids with their homework
  • Take a family walk after dinner
  • Plan a family trip or vacation
  • Have a date night with your significant other
  • Work on a puzzle
  • Do a craft project
  • Write a letter or send a card
  • Organize family photos
  • Plan a party or an event

Improve Your Household

  • Train your dog
  • Finish that project that’s been half done for 6 months
  • Clean something
  • Organize something
  • Start a garden
  • Mow the lawn
  • Plant a tree or flowers
  • Have a yard sale
  • Start a compost pile
  • Wash your car
  • Send stuff to Goodwill
  • Get your oil changed
  • Do laundry
  • Go through stacks of papers and mail

Improve Your Fun and Play

  • Pick up a new sport
  • Go rock climbing
  • Learn to swim
  • Go for a bike ride
  • Have a picnic
  • Play boccee
  • Play ball with your kids
  • Climb a tree
  • Have a block party
  • Throw a frisbee
  • Go for a hike
  • Nap in the grass
  • Go to a local baseball game
  • Shoot some baskets

Improve YOU

  • Take an adult education class
  • Get a pedicure
  • Plan your dream house
  • Go to church
  • Volunteer
  • Learn to knit
  • Write something
  • Take an art class
  • Browse your local bookstore
  • Get involved with your neighborhood
  • Get involved in local politics
  • Finish your will
  • Join a book club
  • Meet with a financial advisor
  • Organize your business receipts
  • Take yourself out for dinner
  • Go to the dentist
  • Test drive a car you can’t afford

What Will YOU Do?

Okay, so we don’t quite have 174,203 things… but this is a darn good start.  And we bet you can come up with even more ideas to fill those TV-watching hours.  So what will you do instead of watching television during the month of October?  Submit your best ideas to comments.