05/18/17 Thursday

Written by josequan. Posted in Fitness

67846552Tip of the Day:

Want to save money on online supplements?  Google search a company’s discount code.  For example – “Progenex discount code”.  Another way to save money on health/fitness stuff is to listen to fitness podcasts.  Usually podcasts will mention discount codes.

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.

6 Sets of 3 Reps:

3 second Pause Front Squats @ 60%-70% 1RM

Rest 2 minutes between sets

 

 

B.

4 Sets of 10 reps:

Bench Press (165/75#)

Rest 3-5 minutes between sets

05/17/17 Wednesday

Written by josequan. Posted in Fitness

Course2-1150x647Tip of the Day:

Strong gluteal muscles (butt muscles) help control hip and thigh movement, stabilize the pelvis and prevent the knees from turning inward.

 

 

 

WOD

A.
Four sets of:
Push Press x 4-6 reps (70%-80% 1RM)
Rest 90 seconds
Ring Dips Max Reps or Ring Dip hold Max seconds
Rest 2 minutes

 

 

B.
For time:
50 Double-unders or 100 Singles
30 Toes to Bar or 30 Situps
100 Double-unders or 200 Singles
30 Toes to Bar or 30 Situps
50 Double-unders or 100 Singles

  • The Focus is to keep moving
  • If you can’t go unbroken on the T2B, you can do a combination of 10T2b + 20Situps or a version of your own choice.

05/16/17 Tuesday

Written by josequan. Posted in Fitness

CFDC-home-3Tip of the Day:

Downhill running can make a person more susceptible to shin splints. Running uphill increases endurance, speed & leg strength and burns more calories.

Runners who increase training (especially on hills & speedwork) and have tight calves may get Achilles tendinitis—tightening & irritating of tendons.

 

 

 

WOD

Cash in: 2000 meter Row or 1600 meter Run

3 Rounds of:

2:00 of Pigeon Stretch Right Side

2:00 of Pigeon Stretch Left Side

2:00 of Couch Stretch Right Side

2:00 of Couch Stretch Left Side

Cash out: 1600 meter Run or 2000 meter Row

05/15/17 Monday

Written by josequan. Posted in Fitness

fitness-pyramidCrossfit Pyramid

Tip of the Day:

Today’s WOD is a blending of Metabolic Conditioning & Weightlifting.  Tip of the Day – Without the base of the pyramid, (nutrition) and sleep, today’s wod will be very grueling.

 

 

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

45 minute AMRAP

5 Deadlifts (75/55#)

5 Power Cleans

5 Front Squats

5 Shoulder to Overhead

5 Back Squats

  • One Barbell, weight should be moderate, not very heavy.

Scale version: Complete 12 Rounds only

 

05/12/17 Friday

Written by josequan. Posted in Fitness

377665Tip of the Day:

HIIT style training best fits a sprinter.  HIIT does not train an athlete for distance or maximal power. Use HIIT to improve short distance sprinting.

HIIT will deplete a person and diminish strength gains if done before strength training. If doing both in one session, HIIT after strength.

Researcher found HIIT training could improve insulin sensitivity if done 3x a week for minimum of 2 weeks.  HIIT stands for High Intensity Interval Training.

 

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

7 Rounds of:

9 Deadlifts

6 Hang Power Cleans

3 Shoulder to Overhead

Rx:  Men 135  Women 115#

Scale: Men 115 Women 75#

05/11/17 Thursday

Written by josequan. Posted in Fitness

FullSizeRender[1]Tip of the Day:

Research suggests healthy people don’t benefit more from higher-intensity weight training, but those with high cholesterol see bigger benefits.

A common mistakes when using HIIT is to do them too often—creating metabolic burnout. Aim for 1-2x a week at first depending on how the body recovers.

 

 

 

 

WOD

A.

Every 3 minutes for 18 minutes (6 sets)

5 Clean & Jerks (165/115#)

 

 

B.

21 Pull-ups

15 Toes to Bar

15 Pull-ups

15 Toes to bar

9 Pull-ups

15 Toes to bar

 

05/10/17 Wednesday

Written by josequan. Posted in Fitness

IMG_2089Tip of the Day:

 

 

Warm-Up

At an easy pace and focusing on form & mechanics

10 minute Row

 

 

WOD

50 One arm Alternating Dumbbell Snatch (50/30#)

10 Air Squats

40 One arm Alternating Dumbbell Snatch (50/30#)

20 Air Squats

30 One arm Alternating Dumbbell Snatch (50/30#)

30 Air Squats

20 One arm Alternating Dumbbell Snatch (50/30#)

40 Air Squat

10 One arm Alternating Dumbbell Snatch (50/30#)

50 Air Squats

 

05/09/17 Tuesday

Written by josequan. Posted in Fitness

2a3d5efc-5721-405b-9df5-775394f1e654Tip of the Day:

All fiber is critical to a healthy diet, but only soluble actively lowers LDL cholesterol. Oatmeal, flaxseed, legumes, fruit & vegetables are sources.

Purple/blue/red vegetables like red lettuce, purple cabbage, blueberries or purple carrots are rich in anthocyanin antioxidants that raise HDL.

 

 

 

WOD

 

“Maximum Capacity” Part II

1000M Rowing

33 Wall balls (20/14#)

33 Box Jumps (20/20″)

33 Push-ups

33 Double Unders or 99 Singles

33 Burpees

1000M Rowing

  • Goal is to try and go unbroken for the required reps
  • Rest as needed

05/08/17 Monday

Written by josequan. Posted in Fitness

IMG_2055 (2)Tip of the Day:

Pushups on fingertips develop antagonist muscles to the crush grip that push outward against resistance, esp. useful for fighters and climbers.

 

 

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

 

 

WOD

A. 3 Rounds of:

Max Reps Back Squat (185/135#)

Rest 3min-5min between rounds

  • The 3rd and final round try to get a max Rep Pr

 

 

B.  6 Rounds of:

2 Reps Deadlift @ ascending weight (Start with 70% of 1RM)

Rest as needed

 

 

C.  3 Rounds of:

Max Reps Shoulder to Overhead (95/75#)

Rest 3min-5min between rounds

  • The 3rd and final round try to get a max Rep Pr

05/05/17 Friday

Written by josequan. Posted in Fitness

Attention Members

5:15pm Class is canceled today.  6am and 7:15am class only

Show your support, join, and participate in the Marianas March Against Cancer

See you there!

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FullSizeRender[1] (2)Samantha Briggs 2013 Crossfit Games Fittest Woman on Earth

Tip of the Day:

 Sled pulling will raise not only your GPP (General Physical Preparedness) but also your squat and deadlift.  This will greatly raise GPP but will do little for absolute strength. There is little stress on the spine with sled pulling. It will build the hips, glutes, hamstrings, quads, calves, and even the lower back.  Try sled work for a boost in your squat and deadlift.

 

 

 

 

WOD

SPL 17.4

Courtesy of Lake Hills CrossFit
“DT”
5 rounds for time of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
RX DIVISION
Men 155 lb
Women 105 lb

SCALED DIVISION
Men 115 lb
Women 65 lb