Scale…Good Or Bad?

David busting out some awesome ring rows!!

Quote of the Day: “Pain is Temporary, Quitting is Forever! 

 Hello XFA family hope you all had a great weekend and got outside to enjoy the finer things in life!!  One thing that has been on my mind is why are so many people worried about that darn scale and the number on it…I am included in this.  What good is the scale anyways? Does it tell you how healthy you are…nope don’t think so.  It doesn’t tell us how we look, feel and perform…haha not even close.  So why are so many people wrapped up on a certain scale weight for themselves? 

A great way to find out if you are overweight or underweight is take a look at what you can do.  How much work can you do and in how much time?   How are you with your everyday lifestyle activities?  Can we run, lift, jump, with accuracy and precision which means how is are form, technique, and range of motion throughout those functional movements.   How well can you do them? How would losing a few pounds help or hinder your overall level of fitness?  We need to stop with being so wrapped up with that number on the scale and try to base our scale needs on our level of fitness and performance.  The better your fitness, the more you can enjoy life’s wonderful gifts.  Such as playing with your kids and hiking through trails.  The better your fitness, the longer you live and are able to play with your grandchildren and show the youngsters that grandma and grandpa have some mad skills!!!  That is what life is all about.  Everyone has the opportunity to take control of their life and do something great!!  Don’t sell yourself short of greatness because it’s inside all of us.  Just waiting to be unleashed.  We believe in each and every one of  you!!         


Snatch Grip Deadlift 10,7,5,3,1,1,1 

Rest 10 min 

1x Max Rep Pullup
Rest 3 min
Max Rep pushups
Rest 3 min
Max Rep Squats 


4 Rounds:
50 M Lunges
50 Situps 

Work on Muscle Ups 

Runner WOD’s 

2 x 1 min ON, 1 min OFF; 1 min ON, 1 min OFF; 1 min ON, 1 min OFF
Hold the distance for each minute 

Tabata Sprints
20 sec of work, followed by 10 sec of rest for 8 rounds
Keep the same distance….this is all out effort on each 20 sec bout 


4 x 90 sec ON, 90 sec OFF 


  1. Anne Hansen said:

    Thanks for posting the running workouts!
    Just to be clear- that’s four running workouts, right?
    My mind is still coated in sinus medication!
    As usual, great job on the blog- very motivating to read…it’s a good way to stay in touch for me since I can’t seem to get there as often as I would like! Thanks!!

  2. Lu said:

    Choose 3 runs this week!!!!

  3. Mike Ussary said:

    Great workout today everyone. 300+ squats Patti that is awesome. My knees and thighs were shaking at 95. Here was dinner this evening. Skinless chicken breast cut into 1″ pieces
    cooked in garlic, fresh squeezed lemon and lime and olive oil
    After chicken was done added the following and steamed till desired tenderness.
    Green and Yellow zuchinni
    Added a cucumber and tomota salad with fresh squeezed lemon.
    About 450 calories because I ate 8 oz of chicken.
    Have a great day everyone.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s

%d bloggers like this: