12/05/17 Tuesday

Written by josequan. Posted in Fitness

FullSizeRender[2]Tip of the Day:

Community is everything!  Miss and love you all that have traveled on.  Let all of us be safe, merry, and show a little gratitude this holiday season!

 

 

WOD

5 rounds for time of:
30 Double unders or 60 singles
30 sit-ups

  •  Rest 1-2 minutes after completing a round if needed.
  • Focus on doing each exercise movement unbroken or within 2 sets

12/04/17 Monday

Written by josequan. Posted in Fitness

foods-high-in-prebioticsTip of the Day:

A 6 oz serving of roasted peanuts packs more leucine, total protein and total BCAAs than egg or egg white.

1 oz serving of almonds contains 4 g of fiber—the highest fiber content of any nut—and 5-6 g of protein.

Anthocyanins color most blue/red food but betalains are unique pigments that aid the liver to excrete toxins. They color beets red.

Oils are extracted from whole food & contain less vitamins & minerals compared to whole food. Ex: 1 oz. walnuts = ~1g zinc. 1 oz. walnut oil = 0g.

 

 

 

WOD

Thruster / push press / push jerk / split jerk 1-1-1-1-1-1-1 reps

A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.

  •  Rest 2-3 minutes between sets
  • Ascend in weight on every set

Check out the video for a visual demo

12/01/17 Friday

Written by josequan. Posted in Fitness

IMG_2551Tip of the Day:

Crossfit is a General Physical Preparedness program (GPP), if done correctly, can improve an athlete’s performance in their specific sport.  What’s important is to not over train the athlete and to not injure the athlete.  GPP should compliment SPP not takeover as the main program.

 

 

 

WOD

A.

4 Rounds not for time:

20 banded good mornings

rest 1 minute

4 Samson Stretches

rest 1 minute

40ft duck walk with hands straight above head & active shoulders

rest 1 minute

 

 

B.

 

Front squat 3-3-3-3-3 reps

  • The beginner should focus on mechanics instead of loading. The last rep of each set should feel challenging, but without any degradation in technique.
  • Experienced athletes should try for a new record by the 4th or 5th set. Focus on excellent technique on every set.
  • Rest 2-5 minutes between sets.
  • You should not be breathing hard from your previous set when you approach the bar.

11/30/17 Thursday

Written by josequan. Posted in Fitness

IMG_0040Tip of the Day:

We all have triggers.  Triggers are things that inspire us immediately into a feeling or action.  Top athletes use triggers to help themselves prepare for competition, stay focused, and re-focus if they get distracted.  Athletes develop a personal “trigger toolbox” of words, phrases, images, songs, and other things that can instantly help them get “into the zone” or feel a certain way.

 

 

 

WOD

A.

10 minutes of dynamic warm-up

followed by….

10 minutes of kettle bell yoga

 

 

B.

Complete as many rounds as possible in 7 minutes of:
95lb. sumo deadlift high-pulls, 5 reps
5 strict handstand push-ups

  •  The sumo deadlift high pulls should be unbroken for all rounds. Decrease the load if this is not feasible.
  • Start the workout with strict handstand push-ups or a handstand progression.

11/29/17 Wednesday

Written by josequan. Posted in Fitness

61fde735-3818-4e84-95dd-3e0c15a8f30eTip of the Day:

“It is my opinion that time doe not age us, our habits do.  Habits are very much responsible for our level of health.  – Mike Dolce

 

 

 

WOD

Partner WOD

5 Rounds each, 10 rounds as a team:
Partner A:  250-meter Row
Partner B:  Farmer carry hold (70/50#) kb or db

  • A round is completed when both partners have completed both a row and a farmer’s carry.
  • Rest 1 minute after a Round is completed.

11/28/17 Tuesday

Written by josequan. Posted in Fitness

IMG_2528

 

 

 

WOD

 

Warm up to a weight that is challenging for 10 repetitions but allows for excellent technique. Perform all sets at this weight, focusing on the best possible execution. Before beginning this workout, establish your goal weight for each set. Spend at least 10-15 minutes warming up to the working load for the first set. If at any point your mechanics begin to deteriorate, decrease the load.

 

Back squat 10-10-10-10-10 reps

  • Focus on excellent technique for every set. Beginners should focus on consistent execution instead of load lifted. If you have a previous 10-rep max, try to match this number in the 2nd or 3rd set. Alternatively, select a load that is slightly lower than your 10-rep max and try to perform all sets at this weight.

 

11/27/17 Monday

Written by josequan. Posted in Fitness

IMG_2485Tip of the Day:

Keep in mind: The only person’s actions you can control are your own.  You can only control what you think, do, or say.  YOU are in charge of YOU.  And YOU have to take care of YOU.

 

 

WOD

Warm up to a weight that is challenging 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.

 

Power clean 10-5-3-1-1-1-3-5-10 reps

  • Focus on excellent technique for every set. Consistent execution is more important than load for beginners. If you have previous 5-, 3- and 1-rep maxes, try to match these numbers in the final set of each.

11/23/17 Thursday

Written by josequan. Posted in Fitness

turkey_trot

The Annual Mt. Tapochao Turkey Trot Fun Run, 4.2-mile race, will again be held at 6am on Thanksgiving Day on Nov. 23.

Registration fees are $5 for youth participants and $10 for adult runners who will compete for turkeys that would be given away to the Under-12, U18, Open, 40-49, and Over-50 first place winners.

For more information on the NMA’s final races, call Rangamar at 2876347 or email eli_rang@yahoo.com or Robin Sapong at 2879037 or at rsapong@gmail.com.

 

 

Box is Closed Today

 

11/22/17 Wednesday

Written by josequan. Posted in Fitness

Attention Members

The Annual Mt. Tapochao Turkey Trot Fun Run, 4.2-mile race, will again be held at 6am on Thanksgiving Day on Nov. 23.

Registration fees are $5 for youth participants and $10 for adult runners who will compete for turkeys that would be given away to the Under-12, U18, Open, 40-49, and Over-50 first place winners.

For more information on the NMA’s final races, call Rangamar at 2876347 or email eli_rang@yahoo.com or Robin Sapong at 2879037 or at rsapong@gmail.com.

IMG_2379Tip of the Day:

Your carbohydrate consumption should mirror your energy output.  If you are overweight and just getting of the couch to begin your fitness journey, you should be “low carb”.  If your training involves lifting heavy weights with little/low cardio, your carbohydrate consumption should be on the lower side.  If your training sessions involve lifting weights, high intensity interval training, crossfit, sprinting or long distance running, then you should NOT be eating a “low carb” diet or restricting calories.

 

 

 

WOD

A.

3 Rounds of:

60 sec Wall Sit while holding 15# plate

Rest 60 seconds

60 sec Walking Lunges with 15# plate over head

Rest 60 seconds

 

 

B.

5 Rounds:
15 push-ups
10 bench presses (135/95#)
5  push press (135/95#)

  • Rest as needed between rounds