11/07/17 Tuesday

Written by josequan. Posted in Fitness

IMG_2507Tip of the Day:

Resistance exercise builds muscle & discourages body from burning muscle for cals. Cardio helps maintain weight but done to exhaustion burns muscle.

Low intensity movements such as walking or hiking help maintain movement and circulation. Aim for at least 3-5 hours each week.

Studies indicate that short bursts of intense exercise are better for burning fat and increasing fitness. Always warm up before intense activity.



10 minutes of Agility Ladder Drills

10 minutes of Empty Bar “DT”


12 DL

9 Hang Cleans

6 Push Press



For time:
15 Burpees
Rest 1 minute
30 Kb swings (50/35#)
Rest 2 minutes
Row 1,200 meters
Rest 3 minutes
15 burpees + 30 kb swings + 1,200 meter row

Time Cap: 24 minutes





11/06/17 Monday

Written by josequan. Posted in Fitness


Tip of the Day:

Body fat scales aren’t very accurate according to most reviews, making them no more accurate but less intuitive than methods like pinching skin.



1,000-meter row
25 thrusters
15 pull-ups

Men thruster 45 lb.
Women thruster 35 lb.

  • This is a warm-up WOD
  • Focus is on getting the muscles warm and your heart rate up for today’s WOD
  • Keep either a nice an easy pace or moderate to low pace

Take a 5 minute break after completing Part A then proceed to today’s WOD Part B



Complete as many rounds as possible in 10 minutes of:

9 burpee box jump-overs
9 deadlifts

Men use 24-in. box and deadlift 225 lb.
Women use 20-in. box and deadlift 155 lb.


11/02/17 Thursday

Written by josequan. Posted in Fitness

IMG_2575Tip of the Day:

Go for a walk!





5 rounds for time of:
15 kettlebell swings
15 sit-ups
15 good mornings (45/35#)
15 hanging knee raises

Men use 35-lb. kettlebell
Women use 25-lb. kettlebell

Select a load for the kettlebell that allows you to perform the first round of swings in 2 sets or less. Only perform the GHD sit-ups as prescribed if you have completed 50 full-range-of-motion reps in a workout within the past month. If you have not recently done a high volume of GHD sit-ups, reduce the range of motion. If you have not performed GHD sit-ups in a workout, use AbMat sit-ups.

11/01/17 Wednesday

Written by josequan. Posted in Fitness

Attention Members

We will be having only morning classes today for All Soul’s Day

7:15am class only.  Evening Class is canceled.  Thank you for your understanding.IMG_2474Tip of the Day:

Building lean muscle diverts cals from fat storage to muscle growth/maintenance. Lean muscle weighs more than fat & raises what? Resting Metabolic Rate  As RMR—energy burned at rest—increases, more cals can be eaten. Fat burns fewer cals at rest & lowers RMR hormonally, while lean muscle increases it.



1 200M walk

1 250M Row

1 minute Front Plank

  • Today is All Soul’s Day.  If you can not make the morning class, you can perform today’s WOD at home, a track, sidewalk, or park
  • Today’s WOD can be modified for outside the box.

WOD Modified for outside the Box

50 minutes of:

3 minute Walk

1 minute Run jog or sprint (this is the sub for Rowing)

1 minute Front Plank on Sidewalk pavement

  • Set a running clock, stopwatch, wrist-watch, fitbit, or cell phone for 50 minutes
  • Focus for today’s WOD is to just keep moving.  Try not to stop.  Rest while walking and/or holding a plank.


10/30/17 Monday

Written by josequan. Posted in Fitness

IMG_0080Tip of the Day:

Eating the same number of calories a day can cause metabolism to slow down. Incorporating sugar into weekly cheat meals provides a fuel-burning boost.



3 Rounds of:

1min of Handstand walk or handstand hold or wall climbs

Rest 1 min

1 min of broad jumps or vertical jumps

Rest 1 min

1 min of walking lunges

Rest 1 min




3 rounds for time of:
20 wall-balls (20/14#)
20 sumo deadlift high pulls (75/55#)
20 box jumps (24/20″)
20 push press (75/55#)
300 M Row Sprint

10/27/17 Friday

Written by josequan. Posted in Fitness

Alpy Walijskie, Szwajcaria

Bodyweight exercises require little to no equipment and can often be performed in small spaces. Doing them in supersets can build strength & stamina.







Take 20 minutes to work up to a heavy 5 rep thruster.  Then reduce the weight by 10-20lbs for today’s Part B Wod.



15-12-9 reps for time of:
Power cleans

Men use 115-lb. barbell
Women use 75-lb. barbell

  • If unable to complete the first round of thrusters in 3 sets or less, consider reducing the load for the remainder of the workout.

10/26/17 Thursday

Written by josequan. Posted in Fitness

maxresdefaultTip of the Day:

Sit-ups can cause compression in the lower back, eventually leading to pain/injury. Try anti-extension exercises like planks and bird dogs instead.

Superman’s can cause back pain, long-term damage and do not work the lower back in a functional way. Do bird dogs or back extensions instead.

Most core training puts too much emphasis on spine flexion. Excessive bending forward can pull the spine out of alignment, causing back pain & injury.





Active Recovery Day


For time:
50-cal. row
50 Sit-ups

Time Cap: 7 minutes



4 Rounds of:

3 minutes Mix Plank Hold (Begin with a Front Plank, when it becomes difficult switch to a side plank, transition between the two planks until 3 minutes is up)

Rest 2 minutes between rounds

Total Time: 18 minutes

  • Try to hold a combination of planking for the whole 3 minutes with good form.



Breathing Exercise (3 Cycles)

  1. Get Comfortable.  You can sit or lie on your back, but do not do this exercise while standing up.
  2.  Do 30 power breaths.  On the coach’s cue, you can start to deeply breathe in and out 30 times at a steady pace.  Breath in through the nose, out through the mouth.  Inhale fully but don’t exhale all the way out.  As you inhale you should feel your belly rise and on the exhale, you should feel your belly fall. It may feel a bit like you are hyperventilating, but you are in control.  you may also feel a tingling or lightheaded sensation throughout your whole body, when you do this for the first time. This is perfectly normal.
  3. Hold your breath with empty lungs.  Your coach will set a stop watch.  On breath #30, exhale and empty your lungs of air and refrain from breathing.  Now Hold for as long as you can without force. During this time relax close your eyes and focus on the space between your eyes.  Only start to breath when you can no longer resist the urge.
  4. Breath in for 10 seconds.  Take a deep breath in and hold it for a further 10-15 seconds, before exhaling.
  5. Repeat steps 1-4.  Relax and breath normally.  we will repeat this breathing exercise 2 more cycles for a total of 3 cycles.


10/25/17 Wednesday

Written by josequan. Posted in Fitness

IMG_2568Tip of the Day:

Which exercise works the core—needed to stabilize upper body & drive power through legs when rowing—as well as glutes/hamstrings? Bridge

In the seated position glutes are relaxed, which can lead to weakness. Stand at least hourly and practice pushing hips forward & squeezing glutes.

Strong forward lean of the torso can indicate weak core muscles & engagement. Strengthen core & do not add weight to squat until form is corrected.

Flexing/rounding the low back increases shear forces to disks & may result in acute or cumulative injury. Activate core muscles to keep spine neutral.






6 Rounds of:

Set Clock to 6 rounds of 30seconds on, 60 seconds off

30sec Row Sprint

60sec Row Slow Pace

  • No stopping or resting between rounds.  Row fast for 30sec and row slow during the 60 second off.
  • If you need to rest, row at a slower pace during the 60sec duration.
  • All ways keep rowing for all 6 rounds



Complete as many rounds as possible in 12 minutes of:
10 Kettlebell Swings (53/35#)
15 push-ups
20 Pistols alternating