Author Archive

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.

 

 

 

WOD

Warm-up

10 minute Rowing at a moderate pace

 

A.  15 minutes total

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

Then…

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

 

 

B.

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

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

WOD

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

SCALE VERSION
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.

 

 

 

WOD

Active Recovery Day

Warm-up (10 minutes)

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

Then…
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.

 

A.

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

 

 

B.

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.

 

 

WOD

Warm-up (10 minutes)

5 minute rowing or run

Then…

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

 

B.

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.

 

 

 

WOD

Warm-up

4 Rounds of:

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

200 meter Run or Row

 

 

A.

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

 

 

 

WOD

Warm-up

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

 

A.

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

08/04/17 Friday

Written by josequan. Posted in Fitness

IMG_2266Tip of the Day:

Research suggests garlic’s allicin can help keep fasting blood sugar levels from spiking—which might play a part in helping to manage type 2 diabetes.

 

 

 

WOD

5 minute warm-up

Agility Ladder Drills

 

A.

Technique & Practice – Pull-up/Jumping Pull-up/Banded Pull-ups

Coach’s demo (3 minutes)

4 minutes Practice Strict Pull-ups or Negatives

4 minutes Practice Jumping Pull-ups (everyone including advance members)

4 minutes Practice Banded Pull-ups (everyone including advance members)

Total Time: 15 minutes

 

 

B.

8 rounds of:

100 Jump Rope Singles

200 meter run/250 row

Rest 90 seconds

Time Cap: 30 minutes

  • The 90 second rest is part of the WOD.

08/03/17 Thursday

Written by josequan. Posted in Fitness

IMG_2302Tip of the Day:

Cruciferous veggies include brussels sprouts & broccoli. Their strong odor—especially when cooked—is linked to cancer risk-reducing glucosinolates.

 

 

WOD

Warm-up (15 minutes)

5 minutes of Agility Ladder Drills

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

Dynamic Toe Touches
A.

 

Work up to a heavy 3 Reps (10 minutes)

Then perform the following working sets

Bench press 3-3-3-3-3 reps

Total Time: 35 minutes

Warm up thoroughly before attempting your first working set.

The first set should be challenging.

Try to increase the load for each set while maintaining excellent mechanics.

Perform as written with the intent to surpass your previous 3-rep max.

If you surpass a previous best in one of the earlier sets, see if you can maintain that load for the remaining sets.

 

08/02/17 Wednesday

Written by josequan. Posted in Fitness

IMG_2353Tip of the Day:

Fermented foods like natto contain probiotics—which can help aid in digestion and keep healthy gut microbes in balance.

 

 

WOD

Active Recovery Day

 

A.  Group Circle (10 minutes)

Technique Work using PVC Pipe

Skill: Over-Head Squat

  • PVC pass through grip on the bar
  • Active Shoulders pushing up into the bar
  • Armpits facing forward
  • Knees out, chest up, squeeze abs
  • Squat till Hip crease below knee

 

B.  Mobility

3 Rounds of:

2 minutes Couch Stretch Right side

2 minutes Couch Stretch Left side

2 minutes Pigeon Stretch Right side

2 minutes Pigeon Stretch Left side

Total Time: 24 minutes

 

C.  Cool Down

200 meter Walk

Using empty barbell

12 Deadlifts + 9 Hang Squat Cleans + 6 Push Press

Total Time: 10 minutes

08/01/17 Tuesday

Written by josequan. Posted in Fitness

IMG_2307Tip of the Day:

Fungi/mold in blue cheese might inhibit cholesterol biosynthesis & bacteria in blue cheese can be anti-inflammatory—contributing to heart health.

 

 

 

WOD

Warm-up

5 minute Row or Run

Then..

3 Rounds of:

7 PVC pass throughs

7 OH Walking Lunges with PVC

7 Trunk twist with PVC

 

A.

Coach’s Demo for WOD (3 minutes)

7 minutes to set up for WOD and work up to Rx weight

 

For time:

Cash in:  13 Power Snatch, 115 lb.

Then, 8 rounds of:
10 pull-ups
200-meter run

Then,

Cash out: 13 squat cleans, 115 lb.

Time Cap: 30 minutes