http://www.scottyorkfitness.com

Weights are fun and running are fun, but do you know enough about just moving your body?  Come to our FREE "Crossfit Inspired Training Class" on Saturday, March 23rd at 10am - 11:30am!

This is a free HANDS ON demonstration - you will get to workout.

Register at http://www.scottyorkfitness.com

Only 4 spots remaining as of today, 3/19/13.

Scott
scott@scottyorkfitness.com
512.233.0756

Recent Testimonial

I just received this email from a former Cedar Park, 

Texas bootcamper and thought I share!  Cheryl 

attended my bootcamp, Full Force Fitness, for 

around 2-3 years.  She always brought a great 

attitude and a smile to class.  What a great update from 

Cheryl! 

Hi Scott
 
It's Cheryl D. - I was one of your former boot 

camp students -

I hope all is well with you.    I was inspired by 

you to achieve some new fitness goals after my 

boot camp training. I wanted you to know that you 

had such positive influence on me.  You have a 

style that is so encouraging and motivating.  I don't
think I would have the confidence to try new activities 

that push my limits without taking your boot camp class. 

I really struggled with running a mile at a 10 minute
pace - so i signed up for with Rogue running and took 

a class on 'how to run a 5K' - and have done two 

1/2 marathons and several other races and I can now 

run a mile in less than 10 minutes (just barely). 

I'm now training for my 1st triathlon which
I plan to do the Danskin in June (and others too) . 

I just wanted to say thank you for being such an 

inspiration and motivator.   I hope
all is well with you and your family.


Cheryl D./Cedar Park, TX

Sent from Cheryl's iPad

Fight Gone Bad (Bootcamp Workout)

Here's a Crossfit inspired workout that we often did when I was running my bootcamp in Cedar Park, Texas.

On average, we would do this workout (or a variation on it) about once a month.

This workout combines cardio (jumping, burpees) and strength (slamball, pressing, swings).
Here's how we did it:

• Create 5 Stations
• Move through each station after 1 minute
• This is a nonstop 5 minute circuit followed by a 2 minute rest
• Repeat this circuit for 3 total rounds

The stations are:

1. Slamball (using a 10-20lb medicine ball.  I like Dball brand because they don't bounce and smash  your clients in the face)
2. Burpees
3. Dumbbell Push Press
4. Kettlebell Swings (or DB's)
5. Bench Jumps (or squat jumps)

Rest 2 minutes.
Repeat for 3 total rounds.
For 20 people, put 4 people at each station. Make a contest out of it.  Use sidewalk chalk or a piece of paper and pen to write down the number of reps at each station.
Whichever group scores the most reps (points) wins!

Getting Back Into It Workout

Hope you're doing great!

Here's my "starting to feel normal again" workout:

Row 2000 meters
20 GHD Situps
10 Fat Bar Pullups
10 Snatches (Olympic Lift)
20 GHD Situps
Muscle Up Practice

Done,

I'm just getting over a virus and it's important to take it easy when coming back to your workouts.

It feels good to get the blood pumping and I'm sure it helps to speed up recovery from the illness.

Still drinking LOTS of water and making sure to eat extra healthy.

I hate being sick - don't get sick that often so I put extra care into the first few weeks afterwards.

Post Virus Workout

I'm in the final phase of getting my gym together and have been DYING to workout in there!

But I've been sick.

Today is the first day that I can actually do something.

It's important to move, get the blood flowing and this results, I believe, in a speedier recoery.

So, today, in my garage gym:

Warm up (Stick twists, heavy bag)
Skinny bar pull ups
Fat bar pull ups
Muscle up practice (rings)
Olympic lift practices (snatch)
Barbell Lunges (parking lot)
Decompression work (lower back on the GHD)

Expect to be back 100% by end of the weekend.

Go Ravens!

- Scott

PS  Pics and videos coming soon.

Down But Not Out

It had to happen.

With 4 germy kids running around loose and all recently sick, their cooties struck me down.

I've got a virus (since Saturday) so I'm making sure to NOT workout and stock up on sleep, hydration and healthy eating.

See you on the other side.

Scott
ScottYorkFitness
Jonestown, Texas

Post Cheat Day

If you're trying to lean up for Spring/Summer here in Lago Vista, Texas, the weather has been especially accommodating for you to get outside and walk, jog, run, sprint, etc.

I certainly have been taking advantage of it this week (read my recent blog posts).

When I think of getting lean, I like to break things up into phases.

I've just started phase 1 which is cleaning up my diet post Holidays and post football season.

So phase 1 involves eating 5-6 meals a day, all clean meals except for perhaps dinner.

I like to ease into phase 1.

So far, I've dropped 7 lbs just by getting outside and adding more cardio to my daily routine and by entering phase 1 of my "get leaner" program.

All in less than one week!

The weight loss is mainly water loss (bloat) that has been hanging around as a result of my holiday/NFL football watching nutrition phase.

I've gone from 194lbs since Jan 22nd to 187lbs on Jan 24th.

Lots of water weight and sodium retention.

I had a cheat meal last night (Friday).

After my workout, I came home had a whey protein drink.

60 minutes later, I had a salad with grilled chicken.

Here comes the "Cheat".

I had a piece of red velvet cake and a pint of Blue Bell ice cream.

Ugh.

This morning, I probably gained a few pounds (I don't bother with the scale after a cheat meal).

I drank water, had coffee then did a light workout in my garage gym (pics coming soon) on the concept rower, pull ups, push ups, dips and was done.

I burned around 200 calories and used up some of the excess glycogen (carbs) floating around my system.

Now, as I type this, I'm drinking a ton of water (up to 2 gallons through out the day) and will eat clean for the remainder of the day and until Wednesday of next week.

As mentioned, this is Phase 1 of my program.

Workout was:
2000 meter row
10 wide pull ups
5 parallel pullups
5 fat bar pullups
3 skinny bar pullups
10 dips
10 parallel bar push ups

- Scott

How To Squeeze In A Workout (With A Kids)

Yesterday, the weather was beautiful out here on the Northshore of Lake Travis (Lago Vista, Texas).

I wanted to squeeze in a workout, so I took my 4 year old and 3 month old outside for a walk.

The 3 month old fell asleep in his stroller within just a few minutes and the 4 year old had fun riding his bike around the driveway.

So I hopped on my concept 2 rower and did 10 minutes of rowing - interval style.

Then I grabbed some dumbbells, repped out some shoulder exercises and finished on the GHR (glute ham raise).

This was about 15 minutes of exercise and added up to around 200 calories.

Mission accomplished.

- Scott

Juggling Fitness And A 3 Month Old

We have a new baby, 3 months old.

This is our fourth.

From experience, I know that ones schedule can get turned upside down for the first year or 2.

But I'm determined to find ways to stay active during my one on one time with him.

So yesterday, I took advantage of the nearly 70 degree weather here in Lago Vista, Texas and went for a stroller walk for 35 minutes.

He fell asleep.

Then I got on my new concept rower and rowed for 10 minutes.

He woke up.

But that was OK, I found a way to get in 40 minutes of exercise.

Some key points here are to:

• Get creative with your workout schedule.  You may have to fit in 5 minutes here and 10 minutes there.
• Have a variety of activities to do.  Rower, walking, lunges, pushups, situps, bike,etc.
• Prepare your food ahead of time.  
• Enjoy your time with your newborn.  They grow up FAST...

Later, I went to the gym and knocked out a more traditional strength workout.

The baby stayed at home with Mom.

Mom gets her time as well.

It's important for each of us to have our "me" time and to do something healthy.

New Fitness Equipment Arrives!

I recently picked up lots of new equipment for my garage gym.

This week I am setting it all up and then will be announcing an invite only workout to prepare for bigger surprises around the corner!