08/04/17 Friday

Written by josequan. Posted in Fitness

IMG_2266Tip of the Day:

Research suggests garlic’s allicin can help keep fasting blood sugar levels from spiking—which might play a part in helping to manage type 2 diabetes.





5 minute warm-up

Agility Ladder Drills



Technique & Practice – Pull-up/Jumping Pull-up/Banded Pull-ups

Coach’s demo (3 minutes)

4 minutes Practice Strict Pull-ups or Negatives

4 minutes Practice Jumping Pull-ups (everyone including advance members)

4 minutes Practice Banded Pull-ups (everyone including advance members)

Total Time: 15 minutes




8 rounds of:

100 Jump Rope Singles

200 meter run/250 row

Rest 90 seconds

Time Cap: 30 minutes

  • The 90 second rest is part of the WOD.

08/03/17 Thursday

Written by josequan. Posted in Fitness

IMG_2302Tip of the Day:

Cruciferous veggies include brussels sprouts & broccoli. Their strong odor—especially when cooked—is linked to cancer risk-reducing glucosinolates.




Warm-up (15 minutes)

5 minutes of Agility Ladder Drills

then… Line up in 3 rows and perform

Dynamic moves (50ft distance)

Walking Lunges

Walking Samson Stretch with Trunk twist

Butt Kicks

High Knees

Karaokes Left Side

Karaokes Right Side

Inch Worms

Dynamic Toe Touches


Work up to a heavy 3 Reps (10 minutes)

Then perform the following working sets

Bench press 3-3-3-3-3 reps

Total Time: 35 minutes

Warm up thoroughly before attempting your first working set.

The first set should be challenging.

Try to increase the load for each set while maintaining excellent mechanics.

Perform as written with the intent to surpass your previous 3-rep max.

If you surpass a previous best in one of the earlier sets, see if you can maintain that load for the remaining sets.


08/02/17 Wednesday

Written by josequan. Posted in Fitness

IMG_2353Tip of the Day:

Fermented foods like natto contain probiotics—which can help aid in digestion and keep healthy gut microbes in balance.




Active Recovery Day


A.  Group Circle (10 minutes)

Technique Work using PVC Pipe

Skill: Over-Head Squat

  • PVC pass through grip on the bar
  • Active Shoulders pushing up into the bar
  • Armpits facing forward
  • Knees out, chest up, squeeze abs
  • Squat till Hip crease below knee


B.  Mobility

3 Rounds of:

2 minutes Couch Stretch Right side

2 minutes Couch Stretch Left side

2 minutes Pigeon Stretch Right side

2 minutes Pigeon Stretch Left side

Total Time: 24 minutes


C.  Cool Down

200 meter Walk

Using empty barbell

12 Deadlifts + 9 Hang Squat Cleans + 6 Push Press

Total Time: 10 minutes

08/01/17 Tuesday

Written by josequan. Posted in Fitness

IMG_2307Tip of the Day:

Fungi/mold in blue cheese might inhibit cholesterol biosynthesis & bacteria in blue cheese can be anti-inflammatory—contributing to heart health.






5 minute Row or Run


3 Rounds of:

7 PVC pass throughs

7 OH Walking Lunges with PVC

7 Trunk twist with PVC



Coach’s Demo for WOD (3 minutes)

7 minutes to set up for WOD and work up to Rx weight


For time:

Cash in:  13 Power Snatch, 115 lb.

Then, 8 rounds of:
10 pull-ups
200-meter run


Cash out: 13 squat cleans, 115 lb.

Time Cap: 30 minutes

07/31/17 Monday

Written by josequan. Posted in Fitness

IMG_2226Tip of the Day:

Sardines are 1 of the most concentrated sources of heart-healthy omega-3 fatty acids. A 2.75 oz serving (1 can) provides over 50% DV.


5 minute Warm-up

Easy to moderate pace

Inch worm push-up + squat (about 3-5 reps per minute)

Stand tall and touch toes – then walk hands out to a push-up position – perform push-up – walk hands back to toes – stand tall and squat




Group Circle: Skill work – Thruster

Coach’s Demo (3 minutes)


5 minutes group practice with PVC Pipe

5 minutes group practice with Barbell* (empty bb and light weight)




5 Rounds For time:
20 Banded abs (black/green band)

12 Wall-balls (20/14#)

Time Cap: 15 minutes

07/28/17 Friday

Written by josequan. Posted in Fitness

IMG_2260Tip of the Day:

Sleep is part of the program.





Take 10 minutes to work up to a heavy deadlift and bench press




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

Bench Press 3-3-3-3-3-3-3 reps

  • Superset means to perform both exercises consecutively, before resting.
  • Rest 3-5 minutes after every superset
  • Try to ascend in weight after the 3rd superset.

07/27/17 Thursday

Written by josequan. Posted in Fitness

crossfit_comic_styled_portrait_by_bestrrr-d5qa0y3Tip of the Day:

Cyclists & other athletes can normally absorb about 1 gram of carbs per minute. How can intestinal absorption rate be increased? Consume multiple sugar types.  Different sugars—glucose, fructose—use different transporters out of intestines to blood, which means more sugar can be moved out to reach muscles.





“12 Days of Christmas” in July

After completing the first movement go back to the start and add one new movement each round. i.e, do 1 Clean, then 1 Clean + 2 HSPU, then 1 Clean + 2 HSPU + 3 Front Squats, etc.

You will always start with 1 Clean and end with a new movement.  1 then 1+2 then 1+2+3 then 1+2+3+4 then 1+2+3+4+5 and so on till….1+2+3+4+5+6+7+8+9+10+11+12

The WOD is complete when the 12 Thrusters are completed.

1 Clean 95/65
2 Hand Stand Push Ups
3 Front Squats 95/65
4 Sumo DeadLift High-Pull 95/65
5 Pull Ups
6 Box Jumps (24/20)
7 Burpees
8 Push Ups
9 Wall Balls 20/14
10 Lunges
11 Deadlifts 95/65
12 Thrusters 95/65

Rx+: 115/75# bar, 24/20 box”

07/26/17 Wednesday

Written by josequan. Posted in Fitness

8e3edf213d81ee8885e6ebc1c0e96d24.jpgTip of the Day:

Be Consistent






Warm-up 10 minutes

5 minutes of Rowing or Running easy-moderate pace (1k Row/ 800M Run)


3 Rounds:

Empty Barbell

9 Deadlift + 6 hang power clean + 3 front squat + 3 push press




Coach’s Demo & Group Circle Practice

Sumo Deadlift High Pull – Practice movement progressions, followed by practice of the movement.

Total Time 10 minutes




7 min AMRAP

10 Sumo Deadlift High Pulls (75/55#)

30 Double Unders

07/25/17 Tuesday

Written by josequan. Posted in Fitness

IMG_2185This is today’s Tip of the Day






5 minute Row or 800 meter light jog


3 Rounds of:

10 PVC pass throughs

10 Jumping Jacks

10 Banded Tricep Extensions

10 Snatch Balance with PVC Pipe



3 minute Coach’s demo for today’s WOD movement: Push Jerk

7 minute Group Circle: Practice Push Jerk with PVC pipe

10 minutes to work up to a heavy 1 rep Push Jerk





5 minute AMRAP

Max Push Jerks @ 165#/95#

  • Barbell begins from the floor.
  • Touch n Go reps
  • Go unbroken as long as possible
  • Score is total reps


07/24/17 Monday

Written by josequan. Posted in Fitness

IMG_2232Tip of the Day:

 Walking with hand-weights has been shown to significantly increase blood pressure & should be avoided by people with blood pressure concerns.

Walking is an effective form of exercise that can be intensified in many ways including adding inclines, resistance and other fitness tools.






Take 10 minutes to warm-up for today’s back squat.


3 Sets of 10 reps

Back Squat (Athlete chooses weight)

Rest as needed








Thrusters (95/65#)

Toes to Bar

Time Cap 20 minutes