06/01/17 Thursday

Written by josequan. Posted in Fitness

FullSizeRender[5]Tip of the Day

Strive to be the best version of yourself Mentally – Spiritually – Physically.

 

 

 

WOD

A.

Take 20 minutes to build to today’s heavy 1 rep max of:

Snatch complex

1 Snatch grip deadlift + 1 Hang Snatch + 1 Snatch + 1 Overhead Squat

 

 

B.

5 Rounds of:

6 reps TnG Clean & Jerk (begin @ 50% of 1RM)

  • TnG – “Touch n Go” If you can’t perform the movement TnG, reduce the weight on the bar.
  • Rest 2 minutes between rounds
  • Ascend in weight every round.  5th round should be the heavist TnG reps

05/31/17 Wednesday

Written by josequan. Posted in Fitness

FullSizeRender[1]Tip of the Day:

What major muscle of the posterior chain is the primary mover for pushing the hips forward from the sitting to standing position? The Gluteus max  Moving from a seated to standing position is an important, functional movement. Develop powerful glutes with squats and lunges.  A strong posterior chain (PC) is important for moving well and is responsible for propelling the body forward.  Elite athletes have well developed PCs allowing them to move with efficiency and power.  To increase speed and athletic performance, train the chain.

 

 

 

 

Warm-up

10 minute Row at a easy-moderate pace

 

WOD

Three rounds of:
30 Burpees
Max Reps Kettlebell Swings (53/35#)
Rest 5 minutes

  • You have reached max reps when you can not perform the kb swing with good form.
  • Be cautious when swinging kettlebell and always safety first.  Leave your ego at Shell Gas Station = Injury free training

Score: Total reps of Kb swings

05/30/17 Tuesday

Written by josequan. Posted in Fitness

FullSizeRenderTip of the Day – Here are examples of some good protein sources.

 

 

WOD

A.  16 minute EMOM

Minute 1: 10-12 Straight Leg Situps

Minute 2: 20sec Pallof press Left Side & 20 sec Pallof press Right side

 

Take 5 minutes rest to prepare for WOD B.

 

 

 

B.  16 minute EMOM

Minute 1: 40sec Superman Hold

Minute 2: 6 HKC left side & 6 HKC right side (movement should be slow & fluid)

HKC = Half Kneeling Woodchop

 

 

05/29/17 Memorial Day

Written by josequan. Posted in Fitness

Attention Members

Memorial Day Schedule:  7:15am class only

Let’s hit this WOD together!memorial-day-murphTip of the Day:

There is no shame in taking a day of rest after today’s WOD.

Joint flossing, contrast baths & low-intensity activity after a strenuous workout (like “Murph”) is more effective than passive recovery in reducing DOMS (delayed onset muscle soreness).  Joint flossing to reduce muscle inflammation & increase blood supply is effective as part of a recovery protocol for a strenuous workout.

 

 

 

WOD

Choose your “Murph”

Murph

 

 

 

 

Half Murph

800M Run – 50 Pull-ups – 100 Push-ups – 150 Air Squats – 800M Run

Team Murph (Teams of 2-3)

1 Mile Run Together – 100 Pull-ups – 200 Push-ups – 300 Air Squats – 1 Mile Run Together

 

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

05/26/17 Friday

Written by josequan. Posted in Fitness

trojan-crossfit-warriors-dtla-downtown-la-los-angeles-wod-burpees-chest-to-bar-pull-ups-wall-balls-box-jumps-kettlebell-swings-kbs-hollow-body-hold-handstand-hold-superman-hold-plank-hold-e1424382630729Tip of the Day:

Strengthening the calves with eccentric heel drops can help a runner rehab from Achilles tendinitis. Applying ice 5 times a day can also help rehab.

 

 

WOD

Barbell Complex Ladder

For Time:
Round 1: 75#/35#
10 Deadlift
10 Hang Power Clean
10 Front Squat
10 Push Press

Round 2: 95#/55#
8 Deadlifts
8 Hang Power Cleans
8 Front Squats
8 Push Press

Round 3: 115#/75#
6 Deadlifts
6 Hang Power Clean
6 Front Squat
6 Push Press

Round 4: 135#/95#
4 Deadlifts
4 Hang Power Cleans
4 Front Squats
4 Push Press

  • Rest as needed

 

 

05/25/17 Thursday

Written by josequan. Posted in Fitness

FullSizeRender[4]Tip of the Day:

Try to eat these foods everyday.  If you are taking medication, consult your family doctor about eating grapefruit.

 

 

Warm-Up

At an easy pace and focusing on form & mechanics

3 Rounds

1min practice Push-ups

1min practice Air Squats

1min practice banded pull ups

  • Learn to breathe through the movements
  • It is a warm-up, therefore speed is not as important as form and full range of motion.
  • Find a pace that you can perform the exercise unbroken for 1 minute.

 

WOD

A.

Take 20minutes to get a Box Jump Pr on the following:

Movement 1: Knee Jump (In a kneeling position jump up and land on both feet)

Movement 2: Regular Box Jump

 

 

B.

3 Rounds of:

2 minutes pigeon stretch left side

2 minutes pigeon stretch right side

2 minutes couch stretch left side

2 minutes couch stretch right side

05/24/17 Wednesday

Written by josequan. Posted in Fitness

FullSizeRender[2] (2)Today’s Pic is the Tip of the Day

 

Warm-up

At an easy pace and focusing on form & mechanics

3 Rounds

1min practice Push-ups

1min practice Air Squats

1min practice banded pull ups

  • Learn to breathe through the movements
  • It is a warm-up, therefore speed is not as important as form and full range of motion.
  • Find a pace that you can perform the exercise unbroken for 1 minute.

 

 

 

WOD

5 Rounds of:

400 Meter Run

200 Meter Row Sprint (Maximal Effort.  RX is completing 200M Row >50sec.)

  • Rest 3 minutes between Rounds

05/22/17 Monday

Written by josequan. Posted in Fitness

IMG_1935Tip of the Day:

Hamstrings take a long time to heal—often several months due to severe grade 3 strains—and must be healed properly before exercise is resumed.

 

 

 

WOD

In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:
50 Double-Unders
40 Wall Ball Shots
30 Kettlebell Swings
20 Burpees
10 Pull-Ups

Partner A starts with 50 double-unders, Partner B then performs 40 wall ball shots, Partner A then performs 30 kettlebell swings, Partner B does 20 burpees, Partner A does 10 pull-ups, then Partner B does 50 double-unders…and so on.

05/19/17 Friday

Written by josequan. Posted in Fitness

pic110-e1440603566348-me7b720jh37yfyeux8z1gv8eiszcexvlmzg4vplbcoTip of the Day:

Shortening a person’s stride length and landing with the knee slightly bent can take up to 30% load off the joint, helping to protect it during runs.

 

 

 

WOD

A.
Five sets of:
Dumbbell Walking Lunge x 20 steps (Athlete chooses weight)
Rest 60 seconds
Turkish Get-Up x 2 reps each arm
Rest 60 seconds

 

 

B.
Complete as many rounds and reps as possible in 10 minutes of:
7 Dumbbell Power Clean & Jerk
7 Burpee Box Jumps