08/28/17 Monday

Written by josequan. Posted in Fitness

IMG_2279Tip of the Day:

Protein ingestion before sleep can help improve strength and muscle mass.

 

 

 

 

WOD

 

A.

Front squat 5-5-5-5-5 reps

 

 

 

B.

4 rounds for time of:
500-meter row or 400-meter run
15 handstand push-ups
1 rope climb (15-ft. rope) or 5 towel pull-ups (athlete chooses variation see video below)

08/25/17 Friday

Written by josequan. Posted in Fitness

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Tip of the Day:

Engaging in moderate exercise directly before learning produces the best results. Try 30 minutes of moderate exercise before a study/learning session.

 

Preliminary research shows consuming extra-virgin olive oil may protect memory and learning ability by reducing the formation of amyloid-beta plaques.  Make sure the label on the bottle states – extra-virgin olive oil.

 

Drinking green tea directly before performing challenging tasks can boost working memory and improve brain connectivity—improving performance.

 

 

WOD

Warm-up (10 minutes total)

5 minute Row

then…

3 Rounds of:

12 Deadlifts (empty bar)

9 Hang Power Cleans

6 Push Press

Jump Rope Single leg 10 reps each leg

 

A.  Skill – Snatch Balance

Coach’s demo (3min)

Group Circle with PVC Pipe (3 minutes)

then…

Snatch Balance with empty barbell (3 minutes)

  • Focus of today’s skill is not about heavy weight.  Practice form and speed getting under the bar.

 

 

B.

3 rounds for time of:
1,200-m run
20 pull-ups
30 Banded Deadlifts (black band/green band)

Time Cap: 35 minutes

08/24/17 Thursday

Written by josequan. Posted in Fitness

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IMG_2344 - Copy

Tip of the Day:

A cup of red bell peppers proves 3 times the daily recommended amount of vitamin C and >10 times that found in tomatoes, carrots, or red onions.

Salad greens that are darker, particular those that are colored, such as red leaf, have more antioxidants than paler varieties.

Kale freezes well and actually tastes sweeter and more flavorful after being exposed to a frost.

 

 

 

WOD

5 rounds for time of:
200-meter farmers carry (30/20# Dumbbells)
20 push-ups, hands on dumbbells
10 push jerks

Use dumbbells for the farmers carry and push jerks.

Time Cap: 35 minutes

08/23/17 Wednesday

Written by josequan. Posted in Fitness

Attention Members:

Today’s 5:15pm & 6:15pm class will be open gym

Thank you for your understanding 🙂

IMG_2292Tip of the Day:

Lactate is a fuel source for the body.

 

 

 

WOD

Warm-up

5 minute row or run

then….

2 Rounds of:

12 Deadlifts (empty barbell)

3  Hang Power Cleans

6 Thrusters

 

 

A.

Short Recap of yesterday’s skill: Medball clean (3min)

Then…

Skill: Muscle up transitions (20 minute Practice)

Practice all 3 Transitions

Transition #1: 2-3 reps each banded pull-ups and banded ring dips

 

Transition #2: Jumping Muscle-ups using box

 

Transition #3: Banded Muscle-ups using Rings

 

 

B.

For time:
1  muscle-up
10 wall balls
2 muscle-ups
20 wall balls
3 muscle-ups
30 wall balls
4 muscle-ups
40 wall balls

  • Count your MU attempts or fail as a rep

Men use a 20-lb. ball
Women use a 14-lb. ball

 

Scale Version:
For time:
1 muscle-up transition (athlete chooses transition method)
10 wall balls
2 muscle-up transitions
20 wall balls
3 muscle-up transitions
30 wall balls
4 muscle-up transitions
40 wall balls

  • Count your transition attempts or fails as a rep.

Men use a 14-lb. ball
Women use a 10-lb. ball

08/22/17 Tuesday

Written by josequan. Posted in Fitness

Attention Members:

Wednesday 08/23/17 5:15pm & 6:15pm class will be open gym

Thank you for your understanding 🙂

IMG_2245Tip of the Day:

Iceberg lettuce is 96% water and has less than 1 g of fiber per 100 g. Romaine, arugula, and spinach have about twice the fiber.

Herbs like cilantro, basil, chervil & chives add flavor for minimal calories. Iceberg lettuce is low calorie, but low in taste & nutritional value.

Boiling broccoli can damage healthy nutrients and vitamins, harming a person’s daily intake.

To maximize absorption of fat-soluble vitamins from steamed vegetables, add some oil.  Extra virgin olive oil is a great suggestion.

 

 

 

WOD

Active Recovery

Warm-up (10 minutes)

5 minutes of Rowing or Run (800m)

Then….

5 minutes of:

5 Pull-ups

10 Push-ups

15 Air Squats

  • about 4-5 rounds

 

A.

Skill:  Med-Ball Clean (Group Circle)

PROGRESSION DRILLS (WITH MEDICINE BALL)

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

 

 

B.

3 Rounds of:

3 minutes Front Plank Hold

Rest 2 minutes between rounds

  • Try to hold a plank for the whole 3 minutes with good form.

 

08/21/17 Monday

Written by josequan. Posted in Fitness

Attention Members:

Wednesday 08/23/17 5:15pm & 6:15pm class will be open gym

Thank you for your understanding 🙂 IMG_2269Tip of the Day:

By blocking adenosine receptors in the brain, caffeine in coffee reduces inflammation—improving memory, focus & delaying the onset of dementia.

 

 

 

WOD

 

A.

Deadlift 1-1-1-1-1-1-1 reps

 

 

B.

Warm up the overhead squat with a PVC pipe.  Before the workout begins, find an overhead squat load that you can complete for 10 unbroken reps.

Complete as many rounds as possible in 7 minutes of:
30 double-unders
10 overhead squats  (95#/75#)

If you can perform 20 double-unders in a single set, use the as-prescribed rep scheme of 30 DU.

Scaled Version:

Complete as many rounds as possible in 7 minutes of:
50 single-unders
10 overhead squats (75/55#)

08/18/17 Friday

Written by josequan. Posted in Fitness

IMG_1906Tip of the Day:

Diets high in processed carbs & other simple sugars are linked to increased brain inflammation. Replace processed carbs w/whole grains when possible.

Regular exercise and what other activity has been shown to boost the brainpower and verbal fluency of older adults?  Answer: Sex

People over 50 who had weekly sex scored much higher on verbal fluency. Researchers speculate gains are due to hormone production & socialization.

 

 

 

WOD

Active Recovery Day “Train a weakness”

A.

10 minute practice of Double unders

 

10 minute practice Over-Head Squat

 

B.

4 Rounds of:

60 sec Front Plank Hold

Rest 20 seconds

60 sec Flutter Kicks

Rest 20 seconds

60 sec Bicycle Kicks

Rest 20 seconds

Total Time: 16 minutes

 

C.

-Cool Down-

Take 5-7minutes to stretch and foam roll sore muscles

 

08/17/17 Thursday

Written by josequan. Posted in Fitness

IMG_2257Tip of the Day:

Research shows everyday people can greatly improve their memories w/ regular practice, which strengthens parts of the brain used in memory & strategy.  Playing the matching game using playing cards is just one example of practice for improved memory.

 

 

WOD

Warm-up

4 Rounds:

5 Pull-ups

10 Push-ups

15 Air Squats

Rest 30seconds between rounds

 

A.

Take 10 minutes to practice handstand push-ups or progressions:

Progressions: Wall Climbs/Hand Stand Hold/

Then..

Take 10 minutes to work up to a heavy deadlift

 

B.

Complete as many rounds as possible in 15 minutes of:
30 squats
10 handstand push-ups
10 deadlifts (225/135)

Try to complete 2-4 rounds

Scaled Version
Complete as many rounds as possible in 15 minutes of:
20 squats
10 push-ups
10 deadlifts (115/75#)

Try to complete 2-4 rounds

If you can perform 5-10 unbroken handstand push-ups during your warm-up, use the RX option. If you can perform 1-5 unbroken handstand push-ups, start each round with as many as possible, then finish the round with push-ups. If you can deadlift 315/225 lb. with excellent technique, consider using the as-prescribed loads (225/135).

08/16/17 Wednesday

Written by josequan. Posted in Fitness

IMG_2303Tip of the Day:

Some feelings of anxiety are common when first swimming in open water. Try floating on back while taking controlled breaths until feeling calmer.

If caught in a rip current try to relax and ride it out. Once it weakens, swim horizontally along the shore and then in.

Swimming in non-heated water can be shocking & lead to dangerous situations for beginners. Stay near shore, swim w/ a partner & build distance slowly.

 

 

WOD

Warm-up

1 mile run or 2k Row @ Moderate easy pace

Time Cap: 10 minutes.  Try to finish the mile run/row around 8-10 minutes. Remember this is a warm-up

 

A.

Technique Skill – Kipping Pull-ups

5 minute Practice of Negatives 3-4 reps at a time.

5 minutes Practice of Kip Swing

5 minute Practice of Kipping pull-ups 4-5 reps at a time

 

 

B.

4 rounds for time of:
25 sit-ups
10 Towel Rope Climbs or 10 Kipping Pull-ups
400-meter run

Time Cap: 20 minutes

08/15/17 Tuesday

Written by josequan. Posted in Fitness

IMG_2263Tip of the Day:

Caffeine helps mobilize fat, which improves endurance by helping to spare glycogen & prevent bonking. Caffeine also increases pain tolerance.

 

 

 

WOD

A.

The Burgener Warm-Up – Empty Barbell

  1. Dip, Drive
  2. Dip, Drive, Shrug
  3. Dip, Drive, Shrug, High Pull
  4. Dip, Drive, Shrug, High Pull to Overhead
  5. Shoulder width stance and Overhead Squat
  6. Reset then High Hang Snatch
  7. Reset then Full Snatch

Take 15 minutes to warm-up & practice the Burgener Warm-up

 

B.

6 minutes to Work-up to a heavy Snatch Balance

Then…

Snatch balance 1-1-1-1-1-1-1 reps

Each working set is a maximal effort in order to do that, take 3-5 minutes rest between sets

Do not rush the lift.

Try a PR on either the 5th or 6th set

Total Time: 26 minutes