Author Archive

01/05/18 Friday

Written by josequan. Posted in Fitness

IMG_2628Tip of the Day:

Eating excess calories causes weight gain.  Look for better alternatives.  Reduce intake of the above foods.  Eat more nutrient dense foods.

 

 

 

WOD

Complete as many rounds as possible in 12 minutes of:
25 pull-ups
50 box jumps
100 overhead squats
50 box jumps
25 pull-ups

01/04/18 Thursday

Written by josequan. Posted in Fitness

IMG_2715Tip of the Day:

As a New Year’s resolution, keep your weight scale out of sight and out of mind for the month of January.

 

 

WOD

Take 10-15 minutes to warm-up and work up to a heavy 1 rep Snatch

then….

Snatch 1-1-1-1-1 reps

Time Cap: 20 minutes

then….
Clean and jerk 1-1-1-1-1 reps

Time Cap: 20 minutes

  •  The 1st set of C&J should be a heavy challenging weight.
  • Don’t waste too much time on the C&J warm-up, take big jumps and hit a heavy 1st set.

01/03/18 Wednesday

Written by josequan. Posted in Fitness

IMG_2506Tip of the Day:

In general, having more money in your bank account is better than having less. Same goes for your body’s recovery capacity.

If you train smart, mix up your physical activities, and recover well, then you make “deposits” into that bank account.

If you train too hard, too often, and don’t recover properly, then you’re making “withdrawals”.

If you want to have a “million-dollar body”, then work on replenishing that bank account with targeted recovery strategies. – Dr. John Berardi

 

 

 

WOD

Warm-up Session:

10 minutes of Empty Bar “DT”  12DL + 9 H Cleans + 6 Push Press

then…

10 minutes of Agility Ladder Drills

 

B.

For Time:

Annie
50-40-30-20 and 10-rep rounds of:
Double-unders
Sit-ups

12/29/17 Friday

Written by josequan. Posted in Fitness

IMG_2616For more health tips and info check out @syattfitness

Tip of the Day:

Match your food intake to your needs.  Many people mistakenly overeat after exercise, or think they need something special to “support” their training.

They feel like they “burned a lot of calories” so they’ve “earned” a big meal. Or some “junk food”.  This kind of thinking can stall your gains, and maybe even worse — keep unwanted body fat stuck around your middle.  For one thing, unless you’re skiing Antarctica or running across the Sahara, training doesn’t “burn” as much energy as you expect.

For another, you don’t “earn” food as a “reward”.  Food nourishes us. That’s all.  -Dr. John Berardi of Precision Nutrition

 

 

 

WOD

A.

10 minutes of PVC pipe drills to warm up the shoulders and lower back

then coach’s demo and instruction for today’s WOD

 

B.

50-40-30-20-10 reps for time of:
kettlebell swings (70/50#)
Sit-ups

12/28/17 Thursday

Written by josequan. Posted in Fitness

IMG_2516Tip of the Day:

Take it from an Olympian, Sonny Webster, duck walking is healthy for the body…including the knees.

 

 

WOD

Don’t waste anytime, keep the warm-up short and sweet.  The movements for today’s WOD is basic, no need for demo unless you are new/beginner.  Today’s WOD duration is long.  Once everyone is warmed up, teams made and equipment setup, start the clock and let it rip!

 

2 Person Partner WOD:

8 Rounds (16 Rds as a team) of:

600M Row
10 burpees

  •  Alternate with your partner after completing a round.
  • One partner is working while the other is resting.
  • Focus is to give an effort over 70%.  Do not row nice and easy.  Keep the pace moderately fast.

12/27/17 Wednesday

Written by josequan. Posted in Fitness

IMG_2509Tip of the Day:

Carbs don’t make you fat.  Over eating, over indulging, eating excess calories causes weight gain.

 

 

 

WOD

A.

Take 12 minutes to work up to a heavy 5 rep Clean and jerk

then choose a challenging weight for today’s WOD

 

B.

Clean and jerk 15-12-9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

RX

135lb for Men

95lb for Women

12/26/17 Tuesday

Written by josequan. Posted in Fitness

Various Paleo diet products on wooden table, top view

Tip of the Day:

Eat more Real Whole Foods.

 

 

WOD

Warm-up

10 minutes of Dynamic Warm-up

 

B.

Coach’s demo and instructions for scaling today’s WOD

3 rounds for time of:
75 Air squats
25 push-ups
25 pull-ups or ring rows

 

Scale Version:

5 Rounds for time of:

15 Air Squats

5 Push ups

5 pull-ups or ring rows