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Non Fiction Books

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About the author

Michael C. Williams

Mission Statement:

Hello, I am Michael C. Williams. I am a LEADER still learning all that Exercise Sciences has to offer as it evolves rapidly each year requiring the ADAPTATION of my own Fitness Evolution.

It is never too late in life to begin. I am 52 years old, and still getting Faster on the Track, and Stronger in the Gym. It takes hard work to remain CROSS EXERCISE EFFICIENT throughout the spectrum of fitness-related modalities. Challenge your mind and body. You will reap the benefits of being FIT, STRONG, and HEALTHY.

Yes, I am currently serving time in prison, but the title prison resident does not define my VALUES and BELIEFS, nor does it SHAPE who I am, or what I want in LIFE. I want to teach how my keys to SUCCESS promote longevity in competitive physical and mental fitness. Sharing this knowledge, and seeing others enjoy the success of hard work ethics is what shapes and defines the person I strive to be.

I BELIEVE the Positive mental fortitude I possess Compliments the Ability to wake up each day in a prison environment maintaining a strong sense of purpose in challenging my mind, and body in the arena of fierce exercise and educational adversities, and then navigating a BALANCED path successfully is the LEGACY IMPACT I wish to leave on this world for generations to come.

I am Michael C. Williams

The Heathen Warrior and CEE Challenge Engineer

In 2023, my fitness manual 'The Science Within, A Heathen Warriors Fitness Manual', and Training Journal were successfully released in bookstores. It is the prerequisite to this CEE-FIT Challenge WOD book series.

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Get ready to supercharge your fitness journey with our amazing Non-Fiction workout books! Written by my brother, an inspiring inmate from Idaho, these books were crafted during his time in Arizona (due to overcrowding in Idaho), showcasing his incredible resilience. Bursting with practical tips he uses daily, he can’t wait to share his insights to help you crush your fitness goals!

Click on the book covers to be taken to Amazon so you can grab your copy today!

Prefer to buy directly from me? Just reach out through the Contact page! Prices range from $12.99 to $23.99 plus S&H, with a hardcover option available for $31.99 plus shipping and handling.

Just a quick note—this site isn’t set up for payments yet! Don’t forget to explore our Journal and Fiction pages as well. Enjoy the journey!

 

A big thank you to AI for helping me express what sometimes doesn’t come out quite right!

FITNESS MANUAL & 1 YEAR CALENDAR JOURNAL

eBook 
Paperback
Hardcover

Whether you are a Soldier in a Military Branch fighting for the Country, Disabled Veteran, Recovering Athlete, A First Responder risking his or her life for the community, Construction Worker, Truck Driver, Warehouse Laborer, Blue Collar, White Collar, or Inmate wearing Prison Blues. The Science Within A Heathen Warriors Fitness Manual can be aligned with anybody's lifestyle and daily/weekly Exercise Goals.
Featured inside this Manual:
24 Day Av²/ci training plan where you can witness the Evolution of Fitness
6-week Revolutionary 5k and 10k Running plans
Benchmark challenges in Authors' Cross Exercise Efficiency challenges
Simple Math Formulas to Calculate Effort Intensity, Calorie Expense and for tracking calorie intake for weight gain and/or weight loss

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This 1-Year Calendar Training Journal was created to be a Supplement to the Original Copyrighted Version of The Science Within A Heathen Warriors Fitness Manual.
Features within:

  1. A Portable log book made easier to transport to the gym or any recreation area

  2. It can be used with the Original Manual and/or personal exercise program

  3. eBook readers and all Athletes

  4. 1-Year Calendar Log

  5. 7 Av²/ci WOD sheets per six-week Calendar

  6. Progress Notes for Documenting your Fitness Evolution

  7. Blank Lined Paper for your writing needs

  8. Portable reference charts found in Original Manual Section Five

  9. 5k & 10k 6-week Training plans found in Original Manual Section Five

CEE-FIT CHALLENGE WOD BOOK SERIES

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Book one is for the athlete with distance goals in mind (*see Primary Exercises 1 (to) 53*). 126 CEE-FIT challenges have been engineered specifically for beginners (to) professional athletes who are recovering from sports-related injuries (i.e.) medical rehabilitation or are interested in learning a low-impact training concept. The series begins with aligning the information in the Authors Fitness Manual '23 (The Science Within A heathen Warriors Fitness Manual).

Achieving a rounded status of CROSS EXERCISE EFFICIENCY (CEE) requires consistent training for most sports-related modalities:

  • Primary Exercise [PE]:

Walking, Running, Rowing, Riding and Swimming

  • Secondary Component Exercises [SCE]:

Total Body Strength Training (body weight),

Gymnastics, and Weight Training (free weight)

 

Learning the CROSS EXERCISE EFFICIENCY-FIT concept of utilizing both primary exercise and secondary component exercise will begin preparing you for the intensity progression in this six-book series of CEE-FIT.

  • WODs 1 (to) 179

  • 53 Primary Exercise Workouts of the Day:

(Walking, Running, Rowing, Riding, Swimming)

  • 126 1000 meter (to) 5000 meter CEE-FIT Walk Challenge Workouts of the Day with Primary Walk Exercise [PE-Walk] performing a wide variety of Low Impact Secondary Component Exercises [SCE].

 

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Book 3 includes 225 more challenges increasing the distance of the Primary Exercise intervals while still executing

1 to 5 Secondary Component Exercises applying sports-related modalities to continue shocking the body’s four physiological thresholds:

Cardio-Max

Vo2-Max

Muscular Endurance-Max

Mental Acuity-Max

  • 1575 possible CEE-FIT WOD Challenges (running, rowing, and riding)

  • 2km (75 WODs) 310-1 (to) 384-15

  • 3km (75 WODs) 385-1 (to) 459-15

  • 4km (75 WODs) 460-1 (to) 534-15

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Book 5 covers 7k & 8k Challenges. Performing CROSS EXERCISE Challenges with greater distances of Primary Exercises will develop a high level of Cardiovascular and Vo2max Thresholds.

Finding the balance in all exercise modalities (i.e.) Secondary Component Exercises will improve Muscular Endurance and Mental Acuity-Max Thresholds:

Strength Training Calisthenics
Gymnastics
Weight Training

  • 150 Workouts Of the Day

  • 1050 possible CEE-FIT WOD Challenges (running, rowing, and riding)

  • 7km (75 WODs) 685-1 (to) 759-15

  • 8km (75 WODs) 760-1 (to) 834-15

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Book two in the series has dynamically been altered to reap a variety of benefits in becoming CROSS EXERCISE EFFICIENT.

The intensity of these 1000-meter CEE-FIT Challenges is dictated by the Tempo/Intensity goals of the individual performer and can be performed as such for higher heart rates, and calorie expenditure.

For a great way to log weekly/monthly distance in running, rowing, or riding stack the workouts by doing multiple 1000-meter challenges in a consecutive fashion with a disciplined 1.5-minute recovery interval between each WOD. The Author performs 1-10 consecutively for a break in redundancy and it’s an amazing way to add in strength training.

  • 1km (130 WODs) 180-1 (to) 309-10

  • CEE-FIT Challenge WODs with three sports-related modalities.

  • 910 Possible WOD combinations when incorporating the three following Primary Exercises; Running, Rowing, and Riding.

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In Book 4 there are vastly more intense Workouts Of the Day (WODs) challenges increasing Time/Distance to 5000-meter and 6000-meter total of the Primary Exercise intervals while still executing 1 to 5 Secondary Component Exercises applying sports-related modalities to continue shocking the body’s four physiological thresholds: CardioMax, Vo2-Max, Muscular Endurance-Max, and Mental Acuity-Max.

  • 1050 possible CEE-FIT WOD Challenges (running, rowing, and riding)

  • 5km (75 WODs) 535-1 (to) 609-15

  • 6km (75 WODs) 610-1 (to) 684-15

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In Book 6 245 more challenges increasing the distance of the Primary Exercise intervals while still executing 1 to 5 Secondary Component Exercises applying sports-related modalities to continue shocking the body’s four physiological thresholds: CardioMax, Vo2-Max, Muscular Endurance-Max, and Mental Acuity-Max.

Named challenge workouts are monsters in setting solid performance benchmarks, and personal bests. Use the Custom CEE-FIT Warrior WOD-Rx Challenges to train for all the above!

There are 1715 possible CEE-FIT WOD Challenge combinations designated in numerical order throughout this six-book series of CROSS EXERCISE EFFICIENT-FITNESS (running, rowing, and riding)!

 

9km (75 WODs) 835-1 (to) 909-15

10km (75 WODs) 910-1 (to) 984-15

Heathen Warrior WOD Challenges:

(1km-10km (40 WODs) 985-1 (to) 1024-10)

Custom CEE-FIT Warrior WOD-Rx Challenges:

(1000m (to) 10000m and 20000meters)

(55 WODs) 1025-1 (to) 1079-5

Book six marks the finale of the series, and now with a combination total of 6479 Workouts of the Day, if one WOD was performed every day it would take you 17.75 years to complete them all...Enjoy!

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