11/21/17 Tuesday

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.

33PreBioticsListGraphic

Tip of the Day:

Try to incorporate these foods into your daily meals as frequent as possible.

 

 

WOD

A.

10 minutes of Agility Ladder Drills

then perform the following progressions

5 minutes of practice dead hang

5 minutes practice of kipping.  Kip to the forehead, kip to the chin, kip to the chest, kip to the belly button.

 

 

B.

For time:
60 sit-ups
50 toes-to-bars
40 sit-ups
30 kipping pull-ups
20 strict pull-ups
10 bar muscle-ups

Time Cap: 20 minutes

11/20/17 Monday

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.

8bc4f6ec-eda6-47f9-9485-a76fce647c13Tip of the Day:

Progress is about consistency, NOT rigidity.  And the more you can stay consistent with your diet and lifestyle, the more progress you will make!

 

 

 

WOD

A.

10 minutes of Dynamic Warm-up drills

then…

5 Rounds of cindy

5 Pull-ups

10 Push Ups

15 air Squats

 

 

B.

Complete as many rounds as possible in 20 minutes of:
15 burpees
30 DU or 50 Singles

11/17/17 Friday

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_2519Tip of the Day:

3 oz of cooked yellowfin tuna has 167% DV selenium—which aids in thyroid function. Tuna can be higher in mercury, so limit intake.

A 3 oz fillet of grilled mackerel has nearly 140% DV of vitamin D—a vitamin that is difficult to get from food unless fortified.

 

 

 

 

WOD

Active Recovery

 

A.

3 Rounds of:

1 min deadhang

30 seconds rest

1 min Wall-sit while holding 10# bumper

30 seconds rest

1 min OH Squat hold at bottom (45/35#)

30 seconds rest

 

B.

3 Rounds of:

1 min Front Plank

1 min Bird Dog (30sec each side)

1 min Side Plank (30sec each side)

Rest 1 minute

11/16/17 Thursday

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_2512Tip of the Day:

Eat Slowly, stop at 80% full.  Control intake.

 

 

WOD

Coach’s Demo of the movements and scaling options.  (5 minutes)

Take 10 minutes to perform specific movement warm-ups of today’s wod and setup.

5 rounds for time of:
15 kettlebell swings, 2 pood
15 Sit-ups
15 Good Mornings (45/35#)
15 knees-to-elbows or hanging knee raises

  • Select a load for the kettlebell that allows you to perform the first round of swings in 2 sets or less.
  • If you are able to perform the first 3 rounds of swings unbroken, consider increasing the load for the remaining 2 rounds. During the hanging knee raises, attempt to bring the knees above the hips on every rep.

11/15/17 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_2486Tip of the Day:

Uphill interval training is an effective way to help improve running economy & performance in distance running.  Uphill interval training should be apart of a complete program and not in itself the bulk of a runner’s training regimen.  2 times per week.

 

 

WOD

On a 15-minute clock, for max reps each round:
From 0:00-3:00, row 400 meters then do max pull-ups
Rest 1 minute
From 4:00-7:00, row 400 meters then do 155-lb. clean and jerks
Rest 1 minute
From 8:00-11:00, row 400 meters then do max pull-ups
Rest 1 minute
From 12:00-15:00, row 400 meters then do 155-lb. clean and jerks

11/14/17 Tuesday

Written by josequan. Posted in Fitness

IMG_2482Tip of the Day:

Caffeine is associated w/ suppressing amyloid plaque—often found in the brains of Alzheimer’s patients. 2 cups a day is enough to see benefits.

The longer coffee is brewed in water, the more caffeine is extracted. Hence French press—often brewed for 3-4 mins—tends to have the most caffeine.

Cortisol is highest upon waking. Coffee first thing in am may develop a caffeine tolerance—needing more for the same buzz. Drink between 10am-noon.

Long-term studies have shown coffee drinkers have lower risk of heart/liver disease & stroke. Lifestyle might be a factor. More research is needed.

Caffeine provides a temporary boost of energy, but a high dose can alter coordination and cause anxiety. Over 500 mg may cause unwanted side-effects.

Caffeine—a common additive in pre-workout drinks—can be an ergogenic aid, as it has been shown to increase endurance and reduce pain during exercise.

 

 

 

WOD

A.

Warm-up sets – 10 (PVC) – 10 (empty bar) – 5 – 3

 

Working Set:

Overhead squat 1-1-1-1-1-1-1 reps

  • Focus on excellent technique on every set.
  • The beginner should focus on mechanics instead of loading. If you have a previous 1-rep max, use this as an opportunity to attempt a new PR.
  • Warm up slowly by starting with a PVC pipe.

 

B. (Optional)

For time:
1,000-meter row
50 thrusters (45/35#)

Time Cap: 10 minutes

11/13/17 Monday

Written by josequan. Posted in Fitness

IMG_2483Tip of the Day:

The thylakoids in spinach were found to delay fat digestion and impact the reward system in the brain, suppressing the appetites of test subjects.

Spinach that is past its nutritional peak starts turning a darkened color, and begins to develop a moist texture & strong smell.

Adults who ate daily leafy greens such as spinach & kale 1–2 times a day had less dementia and halted their mental decline by an average of 11 years.

Spinach is high in beta carotene, used by body to form Vitamin A. Vitamin A deficiency is the leading cause of preventable blindness among children.

Nitrates in spinach boost production of 2 proteins key to muscle health, making them stronger; Popeye was right! It’s also found in lettuce & chard.

 

 

 

 

WOD

A.

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

then…

5 Working Sets of

Push Jerk @ the heavy 1 rep that was established for:

1-1-1-1-1

Time Cap: 10 minutes

  • Go heavy, but it is not necessary to hit a PR.  Save that intensity for WOD B
  • Each set of singles should be at the same heavy 1 rep
  • Focus on dip, drive, opening up the hips, elbow lock out, and full extension at the top.

 

 

B.

Deadlift 3-3-3-3-3 reps

If you have previously established a 3-rep max, try to set a personal record on the fourth or fifth set.

The beginner should focus on mechanics and consistency instead of loading. Warm up by adding weight slowly until the load is challenging, but you can maintain great technique. Use this load as your first working set. Only increase the load if mechanics are excellent.

11/10/17 FRIDAY

Written by josequan. Posted in Fitness

ATTENTION MEMBERS

Only 7:30am Class for Veteran’s Day.

Come celebrate with today’s WOD, get it done early this morning and enjoy the rest of your Veteran’s Day weekend.IMG_0073Tip of the Day:

Sleep regulates our metabolism and keeps us from getting fat and sick.
For instance, because sleep helps regulate our blood sugar, lack of sleep can actually cause or worsen insulin resistance and type 2 diabetes, even in healthy people!

A 2005 study found that the less sleep people got, the more weight they gained over time, and the more likely they were to end up obese.

 

 

 

WOD

Veterans Day

30 Rounds or 40min AMRAP

4 Kb swings (70/50#)

3 Burpees

200 meter Run

1 OH Squat (135/95#)

  • Scale WOD appropriately

11/09/17 Thursday

Written by josequan. Posted in Fitness

IMG_2508Tip of the Day:

Nitric oxide promotes vasodilation—relaxing & widening of blood vessels allowing for greater blood flow, nutrient transfer & waste elimination.

 

 

 

 

WOD

Active Recovery

A.

10 minutes of easy pace rowing

then…

10 minutes of easy pace “Cindy”

5 Pull ups

10 Push-ups

15 Air Squats

 

B.

2 rounds of:
20 wall-ball shots (20/14#)
20 sumo deadlift high pulls (75/55#)
20 box jumps (20″)
20 push presses (75/55#)
Row 20 calories
Rest 3 minutes and repeat one more time

 

11/08/17 Wednesday

Written by josequan. Posted in Fitness

IMG_2504Tip of the Day:

L-carnitine supplements may promote glycogen sparing & increased fat utilization, improving endurance exercise performance and promoting weight-loss.

Even the most effective workout supplements only improve performance 3-5% and mostly give an advantage to athletes pushing their personal limits.

 

 

 

WOD

A.

Skill Work:  Take 15 minutes to perform the following
5 minutes of handstand walk or progressions
5 minutes of broad jumping or vertical jumping
5 minutes of walking lunges

 

B.

Complete as many rounds as possible in 12 minutes of:
20 DU or 40 Singles
15 push-ups
20 single-leg squats, alternating aka Pistols