12/22/17 Friday

Written by josequan. Posted in Fitness

IMG_2610Tip of the Day:

Recent research suggests caffeine can boost enzymes that reduce plaque buildup in the brain—linked with neurodegenerative disorders like dementia.

Recent research suggests daily caffeine consumption correlates w/ reduced inflammation. Caffeine can temporarily boost blood pressure though.

Ingesting 3mg of caffeine per kg of body weight pre-workout mobilized fat from cells, allowing fat to be used a fuel rather than glycogen alone.

Too much caffeine can lead to caffeine toxicity (CT)—causing seizures & arrhythmia. Which beverages are most linked with CT? Answer: Energy drinks






10 minutes of Agility Ladder Drills

10 minutes of Dynamic Warmup

  •  Don’t go hard on the warm-up.
  • Focus is easy to moderate pace




Take 7 minutes to setup and practice today’s movements

21-15-9 reps for time of:
Burpees over bar

Men use a 75-lb. barbell
Women use a 55-lb. barbell

Time Cap: 8 minutes

12/21/17 Thursday

Written by josequan. Posted in Fitness

IMG_2639Tip of the Day:

Eat slowly and listen to your body’s signal of fullness, not to the amount of food that is on your plate.  Chances are, the meal that is in front of you is not the correct portion for you.







Take 20 minutes to establish a 3 rep max push press.

Push Press





Complete as many rounds as possible in 15 minutes of:
250-meter row or 200 meter run
115-lb/75-lb push presses, 10 reps
20 sit-ups

12/20/17 Wednesday

Written by josequan. Posted in Fitness

IMG_2683Tip of the Day:

It can be difficult to adapt to multiple modes of fitness during a training cycle. Pros cycle training in order of Strength then skills.

First get strong and then apply strength to sport skills.  Adding skilled sports training into a strength program will hinder the benefits of both.






Take 20 minutes to find a 1-rep max Box Jump


Rest at least 3 minutes between jump sets




Take 10 minutes to work up to a heavy 5 rep Deadlift


Working Sets

Deadlift 5-5-5-5-5 reps

Time Cap: 30 minutes

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.