06/15/17 Thursday

Written by josequan. Posted in Fitness

voice in your headTip of the day:

Eating a low-glycemic diet, low in sugar and carbohydrates, was shown in a 2012 study to reduce the number of acne pimples in people in their 20s.

There is little evidence that eating greasy food causes acne, according to NIH MedlinePlus. Oily skin lotions or greasy creams can aggravate acne.

 

WOD

A.

5 Rounds of:

20 Wall balls (20/14#)

  • 60 second rest between rounds
  • Try to go unbroken every round.

 

 

B.

5 Rounds of:

60 Double unders or 120 Singles

  • 60 second rest between rounds

06/14/17 Wednesday

Written by josequan. Posted in Fitness

reebok_women_stacie_tovar_crossfit_games_2Tip of the Day:

Sweet potatoes, carrots and other food rich in beta-carotene provide vitamin A, which boosts immune cells in the skin. These cells fight infection.

 

 

WOD

A.
Three sets of:
Deadlift x 6-8 reps
Rest 60 seconds
Wall Climbs x 3-5 reps
Rest 60 seconds

15 minute time cap for Part A

 

 

B.

8 Rounds for time

200 meter Run or 250 meter row

10 Push-ups

After completing 8 rounds write your time on the board, rest 7 minutes and repeat one more time.

06/13/17 Tuesday

Written by josequan. Posted in Fitness

camille_leblanc-bazinet_camillelbaz_mainTip of the day:

Avocado oil is a good choice for cooking at high heat as it has a high smoke point. Extra-virgin olive oil has a low smoke point at 320°F.

 

 

Warm-up

3 Rounds of:

200 meter Run

10 Jumping Jacks

10 Push-ups

10 Air Squats

 

WOD

5 Rounds of today’s 2min AMRAP (As many reps as possible)

Against a two-minute running clock, quickly complete:
3 Hang Cleans
6 Shoulder to Overhead
9 Front Squats
Max Reps of Burpees

Rest 3 minutes between rounds

Score: Total burpee count + weight on the bar

Men – 115#

Women – 75#

06/12/17 Monday

Written by josequan. Posted in Fitness

TriageTip of the Day:

Sleep is a part of fitness.  Want a taller pyramid?  Don’t neglect your base.  More is not better, focus on consistency.

 

WOD

A.

Take 10 minutes to work up to 80%-90% of 1RM back squat

then perform….

3 Sets of 3 rep back squat (80%-90% of 1RM)

  • Rest 3 minutes between sets

 

 

B.

12 minute AMRAP

10 alternating step-ups on 20″ Box (10 each leg)

10 Burpees

10 Box Jump overs (20″/20″)

06/08/17 Thursday

Written by josequan. Posted in Fitness

FullSizeRender[6]Tip of the Day:

Carb cycling is an eating pattern of high carb days and low carb days.  Athletes use carb cycling to maximize fat loss and lean muscle growth.  Carb cycling for athletes matches carb intake to workout loads to maximize fat loss and gain muscle. High and low carb days are cycled by workout -More duration or intensity the workout calls for high carb day.  Short/low intensity workouts or rest days call for a low carb day.

Carb cycling refers to sugars & starches as carbs, but not fiber. Sugars & starches are easy to digest and provide quick energy to the body.  Carb cycling focuses on using carbs as fuel. Protein, fat & fiber are not part of the energy balance calculations, but may be monitored for calories.

If body fat is not decreasing, the first adjustment is to decrease the carbs on low days. If this is unsuccessful, the workload needs to be addressed.  If workout is hard to complete, more carbs are needed. Eat more complex carbs an hour or so pre-workout and/or have sports drinks during workout.

 

 

 

 

WOD

For time:
Run 600 Meters
30 Dumbbell Thrusters (Athlete chooses weight)
Run 600 Meters

Rest for 7 minutes and then repeat WOD one more time

  • The focus here is interval training, take the required 7 min rest to fully recover and try to beat your 1st round time.
  • Score = 1st round time and 2nd round time

06/07/17 Wednesday

Written by josequan. Posted in Fitness

maxresdefaultTip of the Day:

To increase muscular gains/strength, one must adapt muscles to tensions previously not experienced. This is known as Progressive overload.

Ways to incorporate progressive overload in strength training routines are increasing sets/resistance/reps/volume or decreasing rest.

 

 

 

 

 

WOD

A.

Gymnastics Skills Warm-Up
4 Rounds of:
Interval 1 – False Grip Static Hang x 30-60 seconds
Interval 2 – Scap Pull-Ups on Rings (False Grip or natural grip) x 10 reps
Interval 3 – Full Support Hold (on low rings) x 20-40 seconds
Interval 4 – Ring Dips or band assisted ring dips x 4-8 reps

 

 

B.

5 Rounds of:

5 Deadlift (225/165#)

15 Box Jumps (24/20″)

06/06/17 Tuesday

Written by josequan. Posted in Fitness

Man using scissors to remove the word can't to read I can do it concept for self belief, positive attitude and  motivation

Man using scissors to remove the word can’t to read I can do it concept for self belief, positive attitude and motivation

Tip of the Day:

Curcuminoids are plant compounds associated with reducing risk of bone loss. They are found in Turmeric, a common curry spice.  According to research, curcuminoid-rich turmeric may prevent bone loss.  It’s also associated w/ reducing inflammatory disorders such as arthritis.

 

 

 

 

WOD

8 Rounds

200 meter Run or 250 meter Row

10 Pull-ups

 

06/05/17 Monday

Written by josequan. Posted in Fitness

81eb22a847c05849013660472ed0f3f9Tip of the Day:

Standing twists, where the feet are planted and the torso rotates to either side of the body, stretch low and mid-back muscle groups.  Extend range of motion of lower back by twisting upper torso to either side of body 10-20 times. Hold the twist extension before switching sides.

 

 

 

WOD

“Exactly 1 Week after Memorial Day Murph”

50 Air Squats

10 Push-ups

40 Air Squats

20 Push-ups

30 Air Squats

30 Push-ups

20 Air Squats

40 Push-ups

10 Air Squats

50 Push-ups

20 Air Squats

…Then straight into…

40 Double-unders

30 Air Squats

30 Double-unders

40 Air Squats

20 Double-unders

50  Air Squats

10 Double-unders

 

06/02/17 Friday

Written by josequan. Posted in Fitness

FullSizeRender[3]Tip of the Day:
Per serving, avocados contain almost three times more glutathione than spinach and only slightly less than asparagus, the vegetable with the highest known glutathione concentration.  A diet rich in glutathione may help eliminate toxins, delay aging and strengthen the immune system. -“New York Times” bestselling author and family physician Dr. Mark Hyman.

Despite the potential health benefits of the glutathione in avocados, you shouldn’t eat them in excess.  Consuming too much avocado could result in weight gain and increase your risk of chronic problems like diabetes. The U.S. Department of Agriculture suggests you consider half of a medium avocado, which is equivalent to approximately 3 teaspoons of oil, as a single serving and limit your daily oil consumption to 5 to 7 teaspoons depending on your age, gender and activity level.

WOD

Today’s WOD is the same WOD from Firday 5/19/17.  Perform today’s WOD with heavier weights than the last time.

A.
Five sets of:
Dumbbell Walking Lunge x 20 steps (Go heavier than 5/19/17)
Rest 60 seconds
Turkish Get-Up x 2 reps each arm (Go heavier than 5/19/17)
Rest 90-120 seconds

 

 

B. – Perform WOD B with the same dumbbell weight and box height on 5/19/17
Complete as many rounds and reps as possible in 10 minutes of:
7 Dumbbell Power Clean & Jerk
7 Burpee Box Jumps

  • Upon completion post scores to the blackboard
  • Put a star & happy face next to your score if you PR’d