07/21/17 Friday

Written by josequan. Posted in Fitness

IMG_2278Tip of the Day:

Research suggests eating what before a main meal can help reduce overall caloric intake by 20%?  Soup Soup’s liquid content increases feeling of fullness. Opt for broth-based soups to avoid extra cals. Sugar and simple carbs can stimulate appetite.







Take 10 minutes to work up to a heavy 3 Rep Pause Front Squat

Then perform:

5 Sets of 3+ Reps

Pause Front Squat @ (athlete chooses weight)

  • 3 second pause at the bottom of the squat



B.  Every 3 minutes for 21 minutes (7 sets)

Perform the following:

3 Reps of the following Snatch Complex – Snatch DL + Hang Power Snatch + Full Snatch + 2 Pause OH Squats

(Athlete chooses weight on barbell)

  • 3 second pause at the bottom of the OH Squat


07/20/17 Thursday

Written by josequan. Posted in Fitness

3ca4cf30-d51c-4328-ab7e-9734e2cb4be2Tip of the Day:

Bonking is when muscles run out of fuel & can’t go on. It can feel very sudden, but warning signs include lightheadedness & empty feeling in stomach.

Intensity above lactate threshold is powered primarily by carbs. If carbs are depleted, fat can power aerobic system, but speed & power are limited.




4 Person Team with only one person working at a time:

400 Double Unders

300 Burpees

200 Step-ups (20″ Box)

100 Box Jumps (20″ Box)


Rx version: 2 person Team

07/18/17 Tuesday

Written by josequan. Posted in Fitness

Crossfit_PRINTfinal_meredith_Part2Tip of the Day:

Practice training at race pace and sticking to it—a GPS watch can help. Going too fast at the start of a race slows overall time when fatigue sets in.

Carb-loading the night before a big race w/ foods—pasta, bread & potatoes— then eating some carbs during race—gels, candy & sports drink—helps.

Reducing mileage/training in the weeks before race—tapering—helps reduce fatigue & restore glycogen levels, antioxidants, & hormones to optimal level.





4 Rounds of:

60 Second Flutter Kicks

Rest 20 seconds

60 Second Bicycle kicks

Rest 20 seconds

60 Second Leg Raises

Rest 20seconds




4 Rounds of:

60 Second Front Plank

Rest 20 seconds

60 Second Side Plank (30sec each side)

Rest 20 seconds

60 Second Superman hold

Rest 20seconds

07/17/17 Monday

Written by josequan. Posted in Fitness

raf,750x1000,075,t,heather_grey.2u3Tip of the Day:

Half an avocado has 4.6g of fiber; butter has none. Fiber is linked with keeping one feeling full for longer—avoiding the mid-morning munchies.





  • For Time
  • 30 Deadlifts (225/135 lbs)
  • 400 Meter Run
  • 30 Kettlebell Swings (53/35)
  • 400 Meter Run
  • 30 Burpees
  • 400 Meter Run
  • 30 Pull-Ups
  • 400 Meter Run
  • 30 Box Jumps (24/20 in)
  • 400 Meter Run

If running is not an option due to weather conditions, the athlete will perform 80 Double Unders or 160 Singles

07/14/17 Friday

Written by josequan. Posted in Fitness

IMG_2156Tip of the Day:

Oils are frequently used in baking purely for moisture/mouth-feel—but provide little nutrition. Prunes provide an iron boost while retaining moisture.  Using soaked & puréed prunes in place of oil when baking is a great way to retain moisture in baked goods.



Team Row:

8000 meters For Time

  • Get into partners of 4 to 5 persons to a rower.
  • Decide as a Team, how to partition the 8000m distance.
  • It is not necessary for everyone in the team to row equally.  More skilled individuals may row a longer partition.
  • Keep partitions at or below 800 meters, so that other team members don’t rest for too long.
  • Last but not least Let’s Have Some Fun cheering and rowing!  It’s Friday Yo!


07/12/17 Wednesday

Written by josequan. Posted in Fitness

c24f81bdb26d20494f8ccda8dc17b2fc-d34neszTip of the Day:

Listen to your body, it’s always trying to tell you something.




A.  4 Rounds of:

Turkish Getup 2 reps each arm (focus on good form. Don’t go heavy)

Rest 30-60sec

Side Planks 30seconds each side

Rest 30-60sec

Superman Hold 30seconds





10 Rounds of:

3 Pull-ups

6 Heavy Kb swings (80/53#)

9 Hand Release Push-ups

07/11/17 Tuesday

Written by josequan. Posted in Fitness

IMG_2162Tip of the Day:

Red & white onions contain quercetin—an anti-inflammatory flavonoid that might be effective in reducing symptoms of asthma.

Tomatoes & watermelon are rich sources of lycopene (LYC)—an antioxidant that gives them their red color & protects against cardiovascular disease (CVD)

Allicin is an organosulfur linked to preventing heart disease and cancer. It is primarily found in garlic.  Allicin is the compound that gives garlic its pungency. Allowing chopped garlic to sit for 10 minutes before cooking preserves allicin levels.




Run or Row 1-mile at an easy to moderate pace.


Coach demo & discussion about today’s WOD and then 7minutes of athlete’s own warm-up & setup for deadlift & today’s WOD.




800M Run

10 Deadlifts (255/135#)

800M Run

200M Farmer’s Carry (Athlete chooses kb/db)

07/10/17 Monday

Written by josequan. Posted in Fitness

crossfit_bad_ass_by_yanosik-d9fjlw9Tip of the Day:

“Dead hangs” or hanging from a bar are a good way to build shoulder mobility and grip strength, necessary for doing pull-ups.

Negative pull-ups—lowering down from the bar—build strength for full pull-ups.




20 Rounds

3 Ab wheel or 5 Sit-ups

2 Strict Behind the neck Pull-ups

1 Snatch Complex (115/65#)

  • Snatch Complex – Snatch DL + Hang Snatch + Full Snatch + OH Squat