12/19/17 Tuesday

Written by josequan. Posted in Fitness

IMG_2626Tip of the Day:

Pro coaches suggest making small, incremental changes weekly to optimize a training program. What is an example of a small change?  Adding 5 lbs to an exercise.  Little changes—grip width, small additions of weight, angle of incline on bench press—can be made each week and can stimulate continued adaptation.





Active Recovery


3 Rounds of:

2 minutes Front Plank

1 minute Rest

2 minutes Bird Dog (60sec each side)

1 minute Rest




Tabata Core

32 intervals total (20sec:10sec)

Tabata flutter kicks

Tabata Bicycle Kicks

Tabata Hollow Rock Hold

Tabata Superman Hold

12/15/17 Friday

Written by josequan. Posted in Fitness

IMG_2667Tip of the Day:

The above book Homer is reading does not exist.  Eat whole foods, mostly plants, but not too much.  Moderation is key.  Eating in moderation is easy, simple, and sustainable in the long run.




12 Days of Christmas EMOM

Perform the following, 3 Rounds of EMOM for each movement for a total of 36 Rounds

12 Wall Balls (14/10#)

11 Push ups

10 Burpees

9 Pull-ups or Ring Rows

8 Kettlebell swings (50/35#)

7 Overhead Squats (65/55#)

6 Box Jumps (24/20″)

5 Power Cleans (135/85#)

4 Push Press (135/85#)

3 Deadlifts (225/165#)

2  Dumbbell Man Makers (40/20#)

1 Bear Complex



12/14/17 Thursday

Written by josequan. Posted in Fitness

IMG_2491Tip of the Day:

Fasted Cardio does have a place in your workout routine.  Low to moderate intensity + fasting is most beneficial.




5 rounds for time of:
50-lb. dumbbell thrusters, 15 reps
50 double-unders or 50 singles
10  Single arm inverted row using rings or bar (5 each arm)

  • Select a load for the thruster that allows for 15 reps unbroken in the warm-up. If you are not proficient with double-unders, count all attempts or use singles.
  • Spend some time during your warm-up practicing double-unders. If you can accumulate 20 total reps within 2 minutes of practice, consider performing 30 double-under attempts each round.

Single Arm inverted Row:


12/13/17 Wednesday

Written by josequan. Posted in Fitness

IMG_2480Tip of the Day:

It is not wise to exhaust the body before performing strength exercises.  Focus your efforts on today’s WOD A and not on the optional WOD B.





Take 10 minutes to practice and work up to a moderate to heavy weight split jerk

then perform the following working sets

Split jerk 1-1-1-1-1-1-1 reps (suggested weights – 205+/115+)

Beginners will need more practice on this skill movement.  Beginners should perform the following alternative:

Split jerk 3-3-3-3-3 reps

Practice consistent footwork during every rep. Select a load that allows you to perform the reps with excellent technique. Use the same load for all 5 sets.

Time Cap: 30 minutes


B.  (Optional)

10 minutes of light Rowing or a light 1 mile jog (8 laps)

12/12/17 Tuesday

Written by josequan. Posted in Fitness

IMG_0037Tip of the Day:

Body Fat is not a useless tissue.  It has a purpose and a function.  There are 2 types of fat cells.  See above image for more info.





Take 10-15 minutes for the following:

Coach’s demo for today’s WOD and then set-up your workstations.  Warm-up/practice each exercise movement for today’s wod.



Total of 40 intervals (8 intervals each movement)

Set a clock for Tabata intervals

Tabata back squats (95/65#)
Rest 1 minute
Tabata Hollow Rock Hold
Rest 1 minute
Tabata ring rows
Rest 1 minute
Tabata OH Squat Hold at Top position (95/65#)
Rest 1 minute
Tabata Burpees

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For Hollow Rock and OH SQT hold, count the number of seconds maintained in the hold.

Time Cap: 24 minutes

12/11/17 Monday

Written by josequan. Posted in Fitness

e05e827c-2f03-45f8-b1d6-5eec9eb406d4Tip of the Day:

Half-squats—strength training for legs—has been shown to boost cycling performance. Sets with heavy weight and low reps are most effective.

Plyometrics involve quick, forceful movements that build explosive power and increase reactive strength that is good for sports that require throwing/catching.  Adding plyometrics to regular strength training is a great way to increase strength, power & speed.







3 Rounds of:

30 Banded Good Mornings

Rest 60 seconds

60 second Front Plank Hold

Rest 60 seconds




10 minutes to work up to a heavy triple.  Warm up by adding weight slowly until the load is challenging, but you can maintain great technique. Use this load as your first working set.


Working Sets

Deadlift 3-3-3-3-3 reps

  •  Time Cap is 30 minutes
  • Rest 2-3 minutes between sets
  • 1st set should be a heavy challenging weight
  • Try to set a personal record on the fourth or fifth set. Newer athletes should prioritize consistent technique over load lifted.

12/08/17 Friday

Written by josequan. Posted in Fitness

211b752d-9308-4f70-a4ce-c2e43414170dTip of the Day:

The importance of recovery

Remember:  You don’t get fitter, stronger and healthier during a workout.

You get fitter, stronger and healthier because your body can rebuild between workouts.






Split into 2 groups and perform the following warm-up

Group A:  6 minutes of moderate easy rowing

Group B:  6 minutes group circle with coach’s breakdown of skill: The Snatch using PVC pipe

After 6 minutes is up, groups will switch stations and perform another 6 minutes.  Each group should complete both a round of rowing and Skill work practice.




Coach’s demo of today’s WOD (5 minutes)

Complete as many rounds as possible in 20 minutes of:
30 Double under or 30 Singles
10 ring dips or push-ups
5 Turkish get-ups (35/24#)

  •  Select a dumbbell weight that allows for 5 Turkish get-ups to be completed with no rest during the warm-up.
  • Make sure to spend some time during the warm-up refining the Turkish get-up. If at any point mechanics begin to deteriorate, decrease the weight of the dumbbell.
  • Break the dips into small sets to avoid failure during this workout. If you become unable to perform a single ring dip, switch to push-ups to finish the workout.

12/07/17 Thursday

Written by josequan. Posted in Fitness

IMG_2715Tip of the Day:

Well-refrigerated chicken can last up to 3 days past “sell by” date.  Avoid chicken that doesn’t have a clean smell or that has mottled/opaque skin.

Cherries contain melatonin, an antioxidant that helps to regulate the sleep cycle. Cherry extract has been found to improve rest in humans.

How to Spot a Ripe Melon:   Look for the spot where the melon rested on the ground; a white spot means that it is still unripe, and a yellow or cream spot means that it is ripe.






Active Recovery

Warm-up 10 minutes

5 minutes of Rowing or Running easy-moderate pace (1k Row/ 800M Run)


3 Rounds:

Empty Barbell

9 Deadlift + 6 hang power clean + 3 front squat + 3 push press




Coach’s Demo & Group Circle Practice

Sumo Deadlift High Pull – Practice movement progressions, followed by practice of the movement.

Total Time 10 minutes




3 Rounds of:

90 Second Front Plank

Rest 20 seconds

90 Second Side Plank (45sec each side)

Rest 20 seconds

90 Second Superman hold

Rest 20seconds




12/06/17 Wednesday

Written by josequan. Posted in Fitness

IMG_2552Tip of the Day:

Today’s Pic is the health & fitness tip of the day.





A.  Warm-up

10 minutes of Ladder Drills


10 minutes of partner Cindy (You go, I go)

  •  Partner Cindy is a warm-up drill, go at a nice easy pace.
  • Scale Cindy if needed.  Remember this is a warm-up, save the intensity for today’s WOD B.





3 rounds for time of:
95/65#  squat snatches, 10 reps
20 burpees

  • Alternate movement for the squat snatch – Power Snatch + 10 OH SQT