Author Archive

10/06/17 Friday

Written by josequan. Posted in Fitness

IMG_2457Tip of the Day:

Keep your diet plan simple and it will be easy to follow.





4 rounds of the follwoing:
(60 seconds for each station)

Station #1: Max Burpees

Station #2: Max Jump Rope

Station #3: Max Distance Row

Station #4: 200M Run Sprint

Rest 4 minutes between Rounds

Total Time: 28 minutes


10/05/17 Thursday

Written by josequan. Posted in Fitness

IMG_2449Tip of the Day:

“Great leaders and managers make listening a priority,” Blake tells CNBC. “Not just any listening, active listening.” Like Ron Swanson from NBC’s “Parks and Recreation,” who often offers just the right amount of sage advice after lending a sympathetic ear.

By taking a step back and listening, you get a better sense of the problem. You can then make better decisions.

To get a better sense of what your team members need, Blake recommends asking these open ended questions in one-on-one meetings:

  • What’s working best in your role?
  • What strengths are you most excited about developing?
  • When do you feel most in the zone?





Active Recovery

Warm-up (10 minutes)

5 minutes of Rowing or Run (800m)


5 minutes of:

5 Pull-ups

10 Push-ups

15 Air Squats

  • about 4-5 rounds



Skill:  Med-Ball Clean (Group Circle)


10 Reps each
1. Deadlift w/ Medball

2. Deadlift-shrug fast

3. Front squat + Pull-under

4. Medicine-ball clean (Perform steps 1-3)

  • Rest 1-2 minutes between progressions




3 Rounds of:

3 minutes Mix Plank Hold (Begin with a Front Plank, when it becomes difficult switch to a side plank, transition between the two planks until 3 minutes is up)

Rest 2 minutes between rounds

  • Try to hold a combination of planking for the whole 3 minutes with good form.

10/04/17 Wednesday

Written by josequan. Posted in Fitness

IMG_2455Tip of the Day:

Before attempting a deadlift, one should practice pull-ups, chin-ups & lat pull down. Do these to develop grip & back strength needed to deadlift.






10 minutes of Empty Barbell Complex

5 Snatch grip DL + 3 Muscle Snatch + 3 OH Sqt + 3 Snatch Balance + 3 Hang Snatch + 3 Full snatch

Rest 60 seconds between Complex




Coach’s Demo & Instruction for today’s WOD (5 minutes)

Then take 10 minutes to practice, prepare & setup for today’s WOD



Complete as many rounds as possible in 26 minutes of:
6 deadlifts (275/185lb)
9 bar-facing Burpees
9 Jumping ring muscle-ups or Pull-ups
6 dumbbell C&J (50/30#)

10/03/17 Tuesday

Written by josequan. Posted in Fitness

IMG_2395Tip of the Day:

Hill walking activates more muscle fibers than flat walking, adding intensity without additional impact. Hill walking provides more glute activation.

Rucking—or walking with a weighted pack—is used by the military to help keep soldiers fit. For best results combine with Strength training.  Combining rucking w/ lower body strength training results in best fitness. Ruck 1x & strength train 2-3x week. Weighted running/jumping is risky.






10 minutes of easy pace rowing

10 minutes of Dynamic

Samson stretches – Dynamic Toe Touch – Inchworm to broad jump etc.



Coach’s instruction and Demo (3 minutes)


10 minutes practice WOD movements:

  • Dumbbell squat clean thrusters
  • Pull-ups and/or scale



21-15-9 reps for time of:
Dumbbell squat clean thrusters

40lb for Men/20lb for Women

Time Cap: 7 minutes

  • This workout is intended to be a sprint.
  • Choose a load that allows you keep moving and not take long breaks.
  • If you find you’re spending too much time resting during the squat clean thrusters, lower the load.

10/02/17 Monday

Written by josequan. Posted in Fitness

IMG_2375Tip of the Day:

Fitness walking improves mood, burns calories and reduces risk of many chronic diseases. What’s another surprising benefit? Improved creativity. Research shows that walking boosts creativity during and after a walk. Walking outside has been the most effective method.







Take 10 minutes to work up to a heavy 5 rep Back Squat.





Back squat 10-5-3-1-1-1-3-5-10 reps

  • Warm up to a weight that is challenging for 10 repetitions but allows for excellent technique. Use this load as a gauge to proceed.
  • Add weight for the next set, but only if movement quality is consistent.
  • If excellent technique cannot be maintained, do not increase weight.
  • Strive to match the weights used in the initial sets during the second half of the workout.
  • If at any point your mechanics begin to deteriorate, decrease the load.
  • Rest 5 minutes between sets

Total WOD Time: 40-45minutes


09/29/17 Friday

Written by josequan. Posted in Fitness

IMG_2459Tip of the Day:

Adding what two body-weight moves to a walking routine will condition all the major muscle groups of the upper body? Pull-ups condition the major pulling muscles of the upper body and push-ups work most of the pressing ones. Look for bars to use at local playgrounds and parks.






10 minute Row


3 Rounds of:

5 Snatch Deadlifts

5 Snatch DL + Shrug

5 Snatch DL + Shrug + High Pull

5 Muscle Snatch

5 OH Squats

5 Hang Snatch

5 Squat Snatch



Take 15 minutes to find an unbroken heavy 5 rep Power Snatch

  • Ascend in weight.
  • No more than 4 Sets total
  • Touch n Go Power Snatch for 5 reps




For time:
30 snatches (95/65#)

Time Cap: 4 minutes

  • Use the heavy 5 rep from WOD A for today’s WOD.

09/28/17 Thursday

Written by josequan. Posted in Fitness

White-Plumeria-flowers-28658808-2000-1400She was an educator and was loved by many.  Shortly after graduating from Northern Marianas Academy as the class salutatorian back in 1998, she moved to Hawaii where she pursued post-secondary education at the University of Hawaii at Manoa.  Moving to Hawaii was much like moving back home–she spent many years as a young girl in the 808 state.  Blossom was a joy to be around; she would always wear a smile.  She was intelligent, strong-willed, and had a very postive attitude towards life.  She loved Hawaiian reggae, hip-hop, and many of the best hits of the 90’s.  Over the years, our beloved grew a passion for fitness and healthy living.  She paddled, occassionally ran marathons, and jogged at the Beach Road pathway on a regular.  Bloss experienced her first WOD at GetFitCNMI after which she looked forward for more.  GET FIT CNMI was another outlet that she used to physically prepare herself for her paddle competition. Although she wasn’t there to see her hardwork come to fruition, she was the source of inspiration for her paddle team.  She was very nervous that they would not deliver, but they did it—her team won!




Take 20 minutes to warm-up and prepare for today’s special WOD


10 Rounds For Time:
5 Pull-ups
10 Push-ups
15 Air Squats

* 5 Burpees must be performed at every minute it takes you to complete the task above.

09/27/17 Wednesday

Written by josequan. Posted in Fitness

067c2bb0-d4b2-4e08-a9c6-5a788f263fb6Tip of the Day:

Weight Lost is all about portion control.






Active Recovery

10 minutes of easy pace Rowing


1 Round of Dynamic Warm-up

High Knees

Butt Kicks

Karaokes (Right Side)

Karaokes (Left Side)

Samson Stretch

Duck walk

Inch Worm push up to broad jumps

Dyanamic Toe touch (opposite hand to opposite foot)



4 Rounds of (30sec:30sec)

30 sec Dead Hang + L-Sit Hold or Hollow Rock Hold

Rest 30 seconds

30 sec Right Side Plank

Rest 30 seconds

30 sec Left Side Plank

Rest 30 seconds

30 sec Superman Hold

Rest 30 seconds

Total Time: 16 minutes


09/26/17 Tuesday

Written by josequan. Posted in Fitness

IMG_2442Tip of the Day:

Pull-ups utilize most of the pulling muscles of the upper body. Do them early in a workout when the nervous system is fresh & energy levels are high.

Use a variety of pull-up grips to develop balanced strength and vary challenge. Narrower grips use more biceps—wider grips more lats.







3 Rounds of:

3 Pull-ups

5 Sit-ups

6 Push-ups

9 Air Squats



Coach’s demo and tips for the Thruster (3 min)

Coach’s demo and tips for the Overhead Squat (3 min)

Coach’s demo and tips for the rope climb and scale options (3 min)



Setup & specific warmup for today’s WOD (5 min)

For time:
1 rope climb 15-ft. rope or 5 Pull ups or 10 Ring Rows
75 thrusters (45/35#)
25 close grip push-ups
1 rope climb 15-ft. rope or 5 Pull-ups or 10 Ring Rows
25 overhead squats (45/35)
75 sit-ups
1 rope climb 15-ft. rope or 5 Pull-ups or 10 Ring Rows

09/25/17 Monday

Written by josequan. Posted in Fitness


Tip of the Day:

Low intensity activity – It’s part of the program.  Walking is good for your soul.





A.  Gymnastics Skill Practice

Handstand Progressions:

18 minute EMOM

Minute 1: Wall Climbs

Minute 2: Hollow Rock Hold

Minute 3: Rest 60 seconds



Take 7 minutes to work up to a heavy clean for today’s WOD


Complete as many rounds as possible in 7 minutes of:
5 box jumps (24/20″)
3 reps Clean (185/115#)

Where’s Karen?  Where’s Waldo? I mean Duane 🙂

IMG_2540Crossfit Poipu on the beautiful island of Kauai