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

09/22/17 Friday

Written by josequan. Posted in Fitness

IMG_2426Tip of the Day:

Short periods of moderate stress can motivate a person to improve their performance, which may build ability to handle challenges.

Stanford psychologist Kelly McGonigal recommends thinking of stress as a source of energy to boost performance at times. Exerting control helps.

Although caffeine may help w/ the feeling of tiredness, it is not a solution to muscle fatigue. Managing life stress can help recover muscle fatigue.





A.  Practicing Scaling and/or strict and kipping today’s WOD


For Beginners:

Warm-up attempting regular, strict push-ups with the legs straight to develop upper-body strength. During the workout, perform push-ups from the knees. If at any point you are no longer able to perform 5 reps within the 20 seconds, consider modifying to an elevated push-up.


Tabata Something Else

Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata squats

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.

If at any point you become unable to perform 2 consecutive push-ups, modify to push-ups on the knees. Strive to stay within 1-2 reps of your score in each round for each movement.

Total Time: 16 minutes

09/21/17 Thursday

Written by josequan. Posted in Fitness

IMG_2411Tip of the Day:

Fatigue directly lowers the ability to push harder than the body can handle. It is an important feedback process to stress and its adaptations.

Psyching up—or increasing arousal state—uses the sympathetic nervous system. Staying calm will help avoid neural fatigue & overtraining symptoms.

To avoid having training sessions lead to the development of neural fatigue or “burnout” stay calm through session.

Muscle fatigue can impact the brains ability to make correct decisions. Training cardiovascular system for endurance slows onset of muscle fatigue.







Take 20 minutes to practice Muscle-up progressions




Complete as many rounds as possible in 19 minutes of:
2 muscle-ups or muscle-up transitions
1 100m Row Sprint
6 burpee box jump-overs, 20-in. box

If you are unable to perform 3 consecutive muscle-ups consistently, consider reducing the reps.

09/20/17 Wednesday

Written by josequan. Posted in Fitness

il_570xN.929013740_obkhTip of the Day:

Trying to achieve too many fitness goals may lead to training adaptation conflicts and overtraining, made evident by little to no progress.

Running a marathon & squatting 2x bodyweight are conflicting fitness goals. Stick to 1-2 specific goals and be happy maintaining other aspects.





A.  Time: 15 minutes Specific Warm-up of the Overhead Squat

5 minutes warm-up with PVC pipe drills

10 minutes work up to a challenging 3 rep OH Squat (about 3-4 Sets)

Warm up slowly by starting with PVC pipe and progressing to a barbell if able to maintain proper mechanics. Spend this workout practicing consistent technique, resting as needed between sets. If mechanics are maintained, consider taking a small jump in load after each successful set.



Using the final OH Squat weight of Part A perform the following and ascend in weight if when possible.

Overhead squat 5-5-5-5-5 reps

Focus on excellent technique on every set. The beginner should focus on mechanics instead of loading. If you have a previous 5-rep max, use this as an opportunity to attempt a new PR.  If at any point your technique begins to deteriorate, decrease the load until mechanics improve.

09/19/17 Tuesday

Written by josequan. Posted in Fitness

IMG_0060Tip of the Day:

On the left of the pic we have meals with carbs.  On the Right of the pic we have meals without carbs.  Depending on your day-to-day energy levels, activity level, eat carbs if you need energy, feel fatigue…otherwise carbs may not be necessary for the day.  Plan ahead accordingly, trial and error to get a ratio that fits to you.







10 2-minute rounds of:
Max-rep (30-lb/20lb) dumbbell power clean and jerks

There is no rest between rounds.



10 2-minute rounds of:
50 Jump Rope Singles
Max Plank Hold

There is no rest between rounds.

Total time for WOD A and B – 40 minutes

09/18/17 Monday

Written by josequan. Posted in Fitness

IMG_2424Tip of the Day:

The barbell deadlift (DL) engages the entire Posterior Chain to move weight upward.  The deadlift is a functional move that involves bending/hinging at the hips. Always keep the chest up, weight close to the body and the back straight.

Glute bridges strengthen the glutes, hips and core. To do: lie on back with knees bent, engage abs and lift hips upward. Finish with a glute squeeze.







Take 10 minutes to work up to a heavy 5 rep bench press


Take 2 attempts to get the quickest 500 meter time possible.  Rest about 5 minutes between attempts.




5 rounds for time of:
Row 500 meters (complete the row distance in 2:15min or less)
10 Bench presses (135/95#)

Time Cap: 20 minutes


09/15/17 Friday

Written by josequan. Posted in Fitness

LionTip of the Day:

Oligofructose—a complex sugar from onion bulbs—functions as a prebiotic to feed healthy gut bacteria. Highest content is in raw onions.  Oligofructose balances gut bacteria & might positively affect immune system, though causes digestive discomfort in some. To increase intake, eat raw.

Quercetin leaches into surrounding water, which means soup with chopped and lightly cooked onions is one of the healthiest ways to enjoy onion bulbs.  Quercetin in onions promotes heart health and lowers cholesterol.






3 Rounds of:

30 sec Max Reps Sit-ups

Rest 30seconds

30 sec Max Reps Banded Good Mornings

Rest 30seconds

30 sec Bird Dog (R-hand up/L-leg up)

Rest 30 seconds

30 sec Bird Dog (L-hand up/R-leg up)

Rest 30 seconds

Total Time: 12 minutes




8 Rounds of:

2-minute rounds of:
10 Cal Sprint Row
10 reps (30/20#) dumbbell power clean and jerks

The faster you complete a round, the more time you have for rest.

No rest between rounds, keep going!

Time Cap: 16 minutes

09/14/17 Thursday

Written by josequan. Posted in Fitness

IMG_2427Tip of the Day:

Sitting all day can raise risk for cardiovascular disease and heart attacks. Walking during breaks can help keep the circulatory system healthier.





Warm up by adding weight slowly until the load is challenging but you can maintain excellent technique. Use this load as your first working set.  Take 10 minutes to find this.



Back squat 3-3-3-3-3 reps

Total Time: 30 minutes

  • Take the necessary 3-5 minute rest between sets
  • Try to hit a PR on the 3rd set

09/13/17 Wednesday

Written by josequan. Posted in Fitness

IMG_2399Tip of the Day:

You are beautiful just the way you are.  Get your fitness because you want to be healthy, live longer, fight decrepitude, play sports and run around care free!







10 minutes of Agility Ladder

Then Dynamic Warm-up:

Samson Stretch

Inch Worm to broad jump

High Knees to Butt Kicks

Dynamic Toe Touches (opposite hand to opposite foot)





3 rounds for time of:
20 pull-ups
400-meter run

Athletes who cannot yet do pull-ups should perform ring rows or banded pull-ups. If you can complete 6 consecutive pull-ups, attempt this workout as prescribed.

The focus of this WOD is the 400 meter run.  Keep the run pace high as possible, finishing each run within 90sec-120sec.  If you need to rest in order to give this high effort do so and rest to recover.


3 rounds for time of:
20 ring rows
400-meter run

09/12/17 Tuesday

Written by josequan. Posted in Fitness

IMG_2384Tip of the Day:

Research suggests what type of shoe is least likely to cause knee injury?  Flexible shoes with flat heel.  Relatively flexible shoes with flat heels are safer than rigid shoes with thick cushioning, possibly because cushioned shoes encourage improper gait.

A solid core helps lift the body up and stabilizes it in poses that require balance. Poses such as plank help prep one to lift off the ground.

Hands often take the brunt of the weight in many arm balances. To keep wrists healthy, it’s important to spread weight across palm.






Warm-up (10 minutes)

Specific Warm-up for today.  Considering the volume of Monday’s WOD, Keep your warmup light.  If you need to foam roll or stretch out sore muscles, do so.

Then do the following specific warmup:

2 minutes to practice and warmup the push press

2 minutes to practice and warmup the concept2 row

2 minutes to practice and warmup jump rope



6 rounds for time of:
10 push presses
15-cal. row Sprint
50 single-unders

Men use 95/65# barbell
Women use 55/35# barbell

  • The barbell weight is intentionally light, so try to keep moving with very minimal rest.