Author Archive

08/18/17 Friday

Written by josequan. Posted in Fitness

IMG_1906Tip of the Day:

Diets high in processed carbs & other simple sugars are linked to increased brain inflammation. Replace processed carbs w/whole grains when possible.

Regular exercise and what other activity has been shown to boost the brainpower and verbal fluency of older adults?  Answer: Sex

People over 50 who had weekly sex scored much higher on verbal fluency. Researchers speculate gains are due to hormone production & socialization.





Active Recovery Day “Train a weakness”


10 minute practice of Double unders


10 minute practice Over-Head Squat



4 Rounds of:

60 sec Front Plank Hold

Rest 20 seconds

60 sec Flutter Kicks

Rest 20 seconds

60 sec Bicycle Kicks

Rest 20 seconds

Total Time: 16 minutes



-Cool Down-

Take 5-7minutes to stretch and foam roll sore muscles


08/17/17 Thursday

Written by josequan. Posted in Fitness

IMG_2257Tip of the Day:

Research shows everyday people can greatly improve their memories w/ regular practice, which strengthens parts of the brain used in memory & strategy.  Playing the matching game using playing cards is just one example of practice for improved memory.





4 Rounds:

5 Pull-ups

10 Push-ups

15 Air Squats

Rest 30seconds between rounds



Take 10 minutes to practice handstand push-ups or progressions:

Progressions: Wall Climbs/Hand Stand Hold/


Take 10 minutes to work up to a heavy deadlift



Complete as many rounds as possible in 15 minutes of:
30 squats
10 handstand push-ups
10 deadlifts (225/135)

Try to complete 2-4 rounds

Scaled Version
Complete as many rounds as possible in 15 minutes of:
20 squats
10 push-ups
10 deadlifts (115/75#)

Try to complete 2-4 rounds

If you can perform 5-10 unbroken handstand push-ups during your warm-up, use the RX option. If you can perform 1-5 unbroken handstand push-ups, start each round with as many as possible, then finish the round with push-ups. If you can deadlift 315/225 lb. with excellent technique, consider using the as-prescribed loads (225/135).

08/16/17 Wednesday

Written by josequan. Posted in Fitness

IMG_2303Tip of the Day:

Some feelings of anxiety are common when first swimming in open water. Try floating on back while taking controlled breaths until feeling calmer.

If caught in a rip current try to relax and ride it out. Once it weakens, swim horizontally along the shore and then in.

Swimming in non-heated water can be shocking & lead to dangerous situations for beginners. Stay near shore, swim w/ a partner & build distance slowly.





1 mile run or 2k Row @ Moderate easy pace

Time Cap: 10 minutes.  Try to finish the mile run/row around 8-10 minutes. Remember this is a warm-up



Technique Skill – Kipping Pull-ups

5 minute Practice of Negatives 3-4 reps at a time.

5 minutes Practice of Kip Swing

5 minute Practice of Kipping pull-ups 4-5 reps at a time




4 rounds for time of:
25 sit-ups
10 Towel Rope Climbs or 10 Kipping Pull-ups
400-meter run

Time Cap: 20 minutes

08/15/17 Tuesday

Written by josequan. Posted in Fitness

IMG_2263Tip of the Day:

Caffeine helps mobilize fat, which improves endurance by helping to spare glycogen & prevent bonking. Caffeine also increases pain tolerance.






The Burgener Warm-Up – Empty Barbell

  1. Dip, Drive
  2. Dip, Drive, Shrug
  3. Dip, Drive, Shrug, High Pull
  4. Dip, Drive, Shrug, High Pull to Overhead
  5. Shoulder width stance and Overhead Squat
  6. Reset then High Hang Snatch
  7. Reset then Full Snatch

Take 15 minutes to warm-up & practice the Burgener Warm-up



6 minutes to Work-up to a heavy Snatch Balance


Snatch balance 1-1-1-1-1-1-1 reps

Each working set is a maximal effort in order to do that, take 3-5 minutes rest between sets

Do not rush the lift.

Try a PR on either the 5th or 6th set

Total Time: 26 minutes


08/14/17 Monday

Written by josequan. Posted in Fitness

IMG_2244Tip of the Day:

HMB may help reduce muscle breakdown, esp during extreme exertion. To ensure product potency look for a patent no. 5,348,979 on the product.






10 minute Rowing at a moderate pace


A.  15 minutes total

Coach’s demo of the Squat Clean (3 minutes)


12 minutes to practice & work up to a heavy 3 rep squat clean




27-21-15-9 reps for time of:
Squat cleans (95/75#)
Ring dips or Push-ups

Time Cap: 15 minutes

08/11/17 Friday

Written by josequan. Posted in Fitness

IMG_2242Tip of the Day:

Eat these 7 foods in any combination that you like with 1-3 glasses of water.  Take a sip of water between bites.  Eat your breakfast slowly and stop eating when you feel 80% full.



Warm-up (10 minutes)

5 minutes with agility ladder

then… Line up in 3 rows and perform

Dynamic moves (50ft distance)

Walking Lunges

Walking Samson Stretch with Trunk twist

Butt Kicks

High Knees

Karaokes Left Side

Karaokes Right Side

Inch Worms + broad jump

Dynamic Toe Touches


For time:
50 box jumps (24/20″)
50 kettlebell swings (53/35#)
50 knees-to-elbows
50 wall-ball shots (20/14#)
50 burpees

Time Cap: 30 minutes

For time:
30 box jumps (20/18″)
30 kettlebell swings (35/25#)
30 hanging knee tucks
30 wall-ball shots (14/10#)
30 burpees

Athletes with less experience should reduce the reps and loads to minimize rest. More experienced athletes can challenge themselves with higher reps and loads. Select movement variations that allow for short rest periods and larger sets. Aim to finish each movement in 4 sets or less.


08/10/17 Thursday

Written by josequan. Posted in Fitness

IMG_2287Tip of the Day:

Though the exact cause of exercise-induced cramps is unknown, electrolyte depletion is thought to play a role. Using 200-500 mg of magnesium may help reduce cramps.





Active Recovery Day

Warm-up (10 minutes)

100 double-unders (or 25 attempts if necessary).

ƒƒ Inchworm-push-up-squats.
• Inchworm: Athletes begin standing with straight legs, then reach down to
the toes and walk the hands out to a push-up position.
• Push-ups: Athletes perform 3 reps (from knees if necessary).
• From the push-up position, athletes jump their feet outside their
hands and then back to the plank position (burpee to plank) 3 times. On the last burpee-plank rep, perform 5 squats.
• Repeat for 5 Rounds.



10-15 minutes Movement Technique – Medball Clean Progressions

Group Circle

1st Progression – Deadlift with Medball  12 reps

2nd Progression – Deadlift + Shrug 12 reps

3 rd Progression – At the top of the deadlift, shrug and quickly get under the medball and catch  12 reps

4th Perform the Medball Clean – 12 reps




1-mile Run for time


08/09/17 Wednesday

Written by josequan. Posted in Fitness

justinsnatchTip of the Day:

While cyclists often aim to be slim, gaining lean muscle mass is a great way to increase fuel storage capacity in the muscles & improve endurance.




Warm-up (10 minutes)

5 minute rowing or run


3 rounds of barbell cycling (empty bar)

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

*Rest as needed


A.  Group Circle – Technique Practice

  1.  Technique – Hang Power Clean
  2. Technique – Power snatch
  3.  Technique – Push Jerks

Total time:  10 minutes



Before beginning your working sets of singles, take 3-5 minutes to work-up to a heavy weight.  The 1st working set should begin at 80% of 1RM.

Hang power clean 1-1-1-1-1 reps
Hang power snatch 1-1-1-1-1 reps
Push jerk 1-1-1-1-1 reps

Total Time: 40 minutes

Athletes with less experience should prioritize practicing good form over lifting heavy weight. Choose loads that allow you to work on achieving full hip extension and developing a sound receiving position. If these elements falter, reduce the weight slightly and correct your technique. Only increase the weight if mechanics are sound.


For intermediate athletes – If your technique becomes inconsistent during the workout, consider performing sets of 3 at a lighter weight. Rest as much as needed between sets to execute each attempt with excellent mechanics.


08/08/17 Tuesday

Written by josequan. Posted in Fitness

IMG_2267Tip of the Day:

All varieties of onions are good sources of quercetin—a polyphenol linked with helping reduce symptoms of allergies/sinusitis.






4 Rounds of:

3 knee jumps or 3 high vertical jumps (focus is hip explosiveness)

200 meter Run or Row




Technique – Muscle up Progression Drills

5 minutes working the following:

Kipping Pull-ups

Ring Dips

5 minutes working the following:

Banded Ring Muscle ups

5 minutes working the following:

Jumping Ring Muscle ups using Box

5 minutes working the following:

Ring Muscle up attempts



B.  Sprint WOD

5 muscle-up transitions from box
50 Double unders
4 muscle-up transitions from box
40 Double unders
3 muscle-up transitions from box
30 Double unders
2 muscle-up transitions from box
20 Double unders
1 muscle-up transitions from box
10 Double unders

Time Cap: 9 minutes

Via @cfgymnastics ・・・ | SCALING the MUSCLEUP TO PULL| ▪️Yesterday we posted 2 videos (scroll back) and said we would show a scaling option. ▪️using the box is a great way to build pulling strength. ————————————- 🔺Notice the hip starts very low (mimicking the true hang) 🔺The movement starts with an aggressive pull (just like we said yesterday) – NOT a hip thrust. 🔺In transition – eyes forward – chest tall (again, just like yesterday's videos) ————————————- ▪️This option may be too difficult for many! ▪️Not sure of other scaling options??We've got so many things to share with you so you can achieve your goals as a coach or athlete– CLICK BIO LINK and join us for a weekend of knowledge ————————————- Coach 📹@pamelagnon @risingcrossfit #cfg #cfgymnastics #crossfit #crossfitsme #crossfittraining #muscleup @crossfit @crossfitaffiliates

A post shared by CrossFit Training Department (@crossfittraining) on

08/07/17 Monday

Written by josequan. Posted in Fitness

IMG_2259Tip of the Day:

Eliminate Hip Weakness






1 mile Run or 2K Row @ easy moderate pace

Nothing too taxing, just get the heart rate up and muscles warm.

Time Cap: 10 minutes



Today’s WOD starts with OH Squat.  Choose a starting weight that you’re confident to lift and increase load on each set.

The last set of your OH Squat will be your 1st set on Front Squats and so on for Back Squats.

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each rep.

rest 3 minutes between sets

Time Cap: 50 minutes