01/19/18 Friday

Written by josequan. Posted in Fitness

IMG_2776Tip of the Day:

Today’s WOD is a medium duration workout.  To get the most out of this WOD, perform today’s WOD at RX or @ 80% of 1RM Push Jerk weight.

 

 

 

WOD

Warm-up:

10 minutes practicing the Burgener Warmup with PVC pipe

 

B.

Group Circle:

Take 10 minutes to go over and practice the following movements with a PVC Pipe:

Squat Clean

Push Jerk

 

A.

Set a clock for 12 minutes and, with a 135/95# barbell, complete:
1 minute of squat cleans
1 minute of push jerks
2 minutes of squat cleans
2 minutes of push jerks
3 minutes of squat cleans
3 minutes of push jerks

01/18/18 Thursday

Written by josequan. Posted in Fitness

IMG_2777Tip of the Day:

Tylenol—acetaminophen—can help an endurance athlete get through a long race, but regular use can result in liver damage over time, so use sparingly.

Experts recommend “never running through pain” if the pain is located in 1 spot such as a joint, the hip or 1 foot, or if pain is very sudden/intense.

Caffeine improves performance for endurance athletes by reducing feeling of fatigue and in some studies feelings of pain and muscle soreness.

Exercises in eccentric loading—such as running a low-grade downhill—stretch and strengthen muscles in a way that helps prevent pain/soreness later.

Research suggests compression clothing doesn’t prevent muscle soreness for most people. Experts say each athlete should do what’s most comfortable.

 

 

 

WOD

A.

Take 15 minutes to practice Muscle-ups or a variation of Muscle-up progressions

 

 

B.

For time:
12 muscle-ups or 12 jumping muscle-ups
Run 800 meters or 1000M Row
9 muscle-ups or 9 muscle-ups
Run 400 meters or 500M Row
6 muscle-ups or 6 muscle-ups
Run 200 meters or 250M Row

01/17/18 Wednesday

Written by josequan. Posted in Fitness

IMG_2793Tip of the Day:

Stay Mindful my friends

 

 

 

WOD

Warm-up 5-10 minutes

Specific warm up for Front Squat and improved mobility in your front rack position and ankle mobility.

 

A.

Take 10 minutes to work up to a heavy challenging 1 rep.

Then perform WOD B

 

B.

Front squat 1-1-1-1-1-1-1-1-1-1 reps

Time Cap:  40 minutes

01/16/18 Tuesday

Written by josequan. Posted in Fitness

IMG_2631Tip of the Day:

Another way to stop binge eating is to satisfy your craving while:

  1.  Eating Slowly
  2. Drinking water between bites
  3.   Stopping when 80% full

 

 

 

WOD

A.

10 minutes of Agility Ladder work

10 minutes of “DT” empty barbell

 

B.

Complete as many rounds as possible in 12 minutes of:
10 burpees
10 kb swings (50/35#)

01/12/18 Friday

Written by josequan. Posted in Fitness

IMG_2694Tip of the Day:

Running allows for more cushioning between each of the vertebrae over time, by building up the spinal fluid that absorbs impact with each step.

Despite previous beliefs to the contrary, research indicates that running regularly decreases inflammation around knees and chance of knee arthritis.

Running in intense “bursts” of all-out sprints a few times per day is the best way to strengthen bones over time, according to research on fractures.

Running is considered high impact exercise, meaning the force of gravity and the ground against bones causes them to grow stronger over time.

1-2 min intense running—particularly feeling feet “hit the pavement”—can build bone strength from impact. More than 1-2 min is even better.

 

 

 

WOD

A.

4 Rounds of:

20 second Pull up hold, at Top position

Rest 60 seconds

20 second Hollow Rock Hold

Rest 60 seconds

 

 

B.

4 Rounds of:

60 second 2 point plank (Left Side)

Rest 60 seconds

60 second 2 point plank (Right Side)

Rest 60 seconds

60 second Pallof Press (Left Side)

Rest 60 seconds

60 second Pallof Press (Right Side)

928562032 point plank

01/11/18 Thursday

Written by josequan. Posted in Fitness

IMG_2548Tip of the Day:

Above are some tips of THE SQUAT.  Credit: Westside Barbell

 

 

 

WOD

10 minutes to Warm-up

  •  Warm up to a weight that is challenging for 8 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.
  • Rest 3 minutes after every set

 

Back squat 10-8-6-4-2 reps
Shoulder press 10-8-6-4-2 reps
Deadlift 10-8-6-4-2 reps

 

Time Cap: 50 minutes

01/10/18 Wednesday

Written by josequan. Posted in Fitness

IMG_2646Tip of the Day:

Using a full range of motion activates as many muscle fibers as possible, which challenges muscles to use their maximum potential & increases growth.

 

 

 

WOD

A.

4 Rounds not for time:

15-20 banded tricep press

Rest 90 seconds

15-20 banded face-pulls

Rest 90 seconds

3 Wall Climbs

Rest 90 seconds

 

 

B.

4 rounds for time of:
60 Jump Rope Singles
30 push presses (65/55#)
20 jumping pull-ups

  •  Go Hard, Go Fast!
  • Take short rest if needed.

01/09/18 Tuesday

Written by josequan. Posted in Fitness

IMG_2520Tip of the Day:

Nutrition and Diets do not need to be hard, complicated, and restrictive.  Use the KISS method; Keep It Super Simple.  The magic of weight loss is in more than the food you eat, consistency is key!

 

 

 

WOD

A.

Skill Work

15 minutes of Handstand progression work

then….

15 minutes of Pistol progression work

 

 

B.

Complete as many rounds as possible in 15 minutes of:
50-ft. handstand walk
15 burpees
30 single-leg squats, alternating

01/08/18 Monday

Written by josequan. Posted in Fitness

41ae4e832dc75b9ab3dbf8122f036492Tip of the Day:

Melatonin—sometimes called the sleep hormone—is essential for drifting off & is involved in bone regrowth. Exercise increases later melatonin release.

According to experts, getting ~6-8 hours of sleep is important for producing HGH, which boosts protein production & promotes the utilization of fat.

 

 

 

WOD

A.

10 minutes of Burgener warmup

 

 

B.

Clean and jerk 1-1-1-1-1-1-1 reps

  • Experienced athletes should attempt to increase load every set. Focus on excellent technique and aim for a PR on the last set.
  • Athletes with less experience should consider practicing the movement for a set amount of time to develop technique.
  • Rest 2-3 minutes between sets

Time Cap: 30 minutes