07/07/17 Friday

Written by josequan. Posted in Fitness

b876609b4919330afb246d66d52d5b88Tip of the Day:

Repeat the above image with consistency on a daily basis until you have reached your desired muscle mass.

 

 

WOD

A.

Take 10 minutes to work up to a heavy 3 Rep Back Squat

Then perform:

5 Sets of 5+ Reps

Back Squat @ 225/135#

 

 

B.

Every 3 minutes for 21 minutes (7 Sets)

3 Clean & Jerks (205/135#)

 

07/06/17 Thursday

Written by josequan. Posted in Fitness

IMG_2223Tip of the Day:

Strength training increases the body’s ability to use oxygen efficiently—its VO2 max—helping runners sustain a faster pace for longer time.

 

 

 

WOD

4 Person Team

32 Rounds of 60sec per round

200 meter row sprint (1:45 pace or lower)

…..or….

200 meter run (completed  60sec or less)

  • Team members alternate every round.
  • Give it 100% sprint effort
  • If you fail to complete the task within 60seconds, the WOD now becomes an AMRAP
  • The goal is a total team distance of 6.4K
  • Get off and on the rower quickly so the next team member can row.
  • If running, be aware of your surroundings.  Safety 1st

07/05/17 Wednesday

Written by josequan. Posted in Fitness

A03Tip of the Day:

Ice is a common first option for injured knees. Applying heat to a knee works best once the injury is healing and no longer in an acute stage.

 

 

 

Warm-up

5 minute easy pace row or run (run is 3-4 laps)

then…

2 Rounds of

Barbell Complex w/ empty bar

12 DeadLifts

9 Hang power cleans

6 Press over head

 

WOD

21-15-9

Push-ups

Pull-ups

Thrusters (95/65#)

Burpees

Time Cap 30 minutes

07/03/17 Monday

Written by josequan. Posted in Fitness

Attention Members

Monday Class Schedule for July 3, 2017

7:15am and 5:15pm only

maxresdefault-1170x658Tip of the Day

Stay Safe, Be responsible.

Independence Day is tomorrow.

 

 

 

WOD

Lumberjack 20

  • For Time
  • 20 Deadlifts (225/135 lbs)
  • 400 Meter Run
  • 20 Kettlebell Swings (53/35)
  • 400 Meter Run
  • 20 Overhead Squats (75/55 lbs)
  • 400 Meter Run
  • 20 Burpees
  • 400 Meter Run
  • 20 Pull-Ups
  • 400 Meter Run
  • 20 Box Jumps (24/20 in)
  • 400 Meter Run
  • 20 Dumbbell Squat Cleans (40/30 lbs)
  • 400 Meter Run

06/30/17 Friday

Written by josequan. Posted in Fitness

IMG_2212Tip of the Day:

If it works do it, when it stops working change it and then come back to it at a later time.

 

 

WOD

A.

Take 10 minutes to work up to a heavy 3 Rep Back Squat

Then perform:

5 Sets of 5 Reps

Back Squat @ 80% of today’s 3RM

 

 

B.

Every 3 minutes for 21 minutes (7 Sets)

3 Clean & Jerks (195/125#)

 

06/29/17 Thursday

Written by josequan. Posted in Fitness

IMG_1906Tip of the Day:

Feeling pain during a run—or pain inside or outside of the knee that doesn’t go away as the day progresses, is a sign that training should stop.

Rolling ankles in concentric and eccentric circles can help relax tightness and heal inflamed tissue in the ankles that causes painful tendinitis.

 

 

 

Active Recovery WOD

A.

Take 20 minutes to either work on 2 weaknesses or work mobility/muscle soreness.

 

 

 

B.

Take 10 minutes to row/jog at an easy pace and a 5 minute walk for cool-down.

Total time WOD B 15 minutes

 

06/28/17 Wednesday

Written by josequan. Posted in Fitness

IMG_2154Tip of the Day:

HIIT is effective in building cardiovascular endurance—VO2 max. Endurance athletes use HIIT style training—hill sprints/climbs—to increase VO2 max.

Growth hormone (GH) is increased w/ HIIT training. GH signals the body to repair soft tissues & it is a cortisol blocker that can reduce fat storage.

 

 

 

WOD

4 Rounds of 2 minutes:

21 kettlebell swings 53/35#

Max Rep Pull-ups

Rest 3 minutes between rounds

06/27/17 Tuesday

Written by josequan. Posted in Fitness

IMG_2152Tip of the Day:

The majority of the deadlift movement is centered on the hip hinge. Do kettlebell swings to develop the hip hinge in preparation for a deadlift.

Hamstring flexibility may hinder a lifter from lifting from the floor. If needed, add 2-4 inch blocks or use a squat rack to raise starting position.

 

 

 

WOD

A.

1 mile run or 2k row

 

B.

50-40-30-20-10

Double Unders

Burpees

 

06/26/17 Monday

Written by josequan. Posted in Fitness

foods eat everdayTip of the Day:

Betalains are plant compounds found in beets linked with reducing risk of certain cancers through antioxidant & anti-inflammatory support.

Beeturia—reddening of urine—is harmless yet commonly seen in those with abnormalities in iron absorption. Check for anemia if beeturia occurs.

 

 

WOD

20 Rounds

3 Barbell Rows (115/75#)

2 Burpees over the Bar

1 Bear Complex (115/75#)