09/07/17 Thursday

Written by josequan. Posted in Fitness

IMG_2404Tip of the Day:

Kettlebell workouts can burn up to 20 cal/min —the equivalent of running a 6 minute mile pace. A 20 minute kettlebell workout can burn 400 calories.





Active Recovery Day

10 minutes of rowing

10 minutes of Kettle bell yoga


then perform today’s core workout

4 Rounds of:

60 seconds Front Plank

Rest 30 seconds

60 seconds Side Plank (30sec R, 30sec L)

Rest 30 seconds

60 seconds Bird Dog (30sec R, 30sec L)

Rest 30 seconds

60 seconds Hollow Rock Hold

Rest 30 seconds

Total Time: 24 minutes



09/06/17 Wednesday

Written by josequan. Posted in Fitness

IMG_2405Tip of the Day:

Caffeine is a stimulatory anti-sleep compound extracted from coffee beans. Habitual caffeine use leads to tolerance, which dulls several of caffeine’s effects.

This means the effects of caffeine will be diminished, often to the point where the only benefit a user experiences is caffeine’s anti-sleep effect. This is an ‘insurmountable’ tolerance, which means more caffeine will not overcome it. A month-long break from caffeine will reduce tolerance.






10 minutes of Foam Rolling




Coaches demo: The Kettlebell Snatch (3minutes)

Then prepare for the WOD (5 minutes to prepare)



5 rounds for time of:
400-m run or 500-m row
10 left-arm kettlebell snatches, (35/25#)
10 right-arm kettlebell snatches, (35/25#)

Time Cap: 24 minutes

09/05/17 Tuesday

Written by josequan. Posted in Fitness

IMG_2398Good News! Tip of the Day above




Warm-up (5 minutes)

1 minute of Samson Stretching

1 minute of Pigeon stretching (right)

1 minute of pigeon stretching (left)

1 minute banded Good mornings

1 minute of Romanian DL (empty bar)



Take 15 minutes to warm up to a challenging weight for 5 reps, then attempt that weight for your first set of 7.  If you are successful and feel confident, make a small increase in load for the next working set.


Working Set

Deadlift 7-7-7-7-7-7-7 reps

Time Cap: 50 minutes

Less experienced athletes should choose a challenging weight that remains the same for all 7 sets. Focus on consistent execution. More experienced athletes can attempt to add weight after each successful set. Do not add weight if mechanics cannot be maintained.   If a technical breakdown occurs, decrease the load. Only add weight if the set can be completed with excellent technique.

09/04/17 Monday

Written by josequan. Posted in Fitness


In Observance of Labor Day there will be 7:15AM Class only. No Classes in the evening.

IMG_2381Tip of the Day:

It seems that insulin sensitivity is negatively associated with age although these may be related more to lifestyle than to age per se. The ability to reverse insulin resistance with exercise does not appear to be different between young and old. Exercise tends to be recommended to older individuals to improve glucose metabolism.

Aerobic exercise, or exercise that you can maintain for a prolonged period of time, seems to be able to acutely improve insulin resistance.

Strength exercises (lifting weights usually) is also associated with increasing insulin sensitivity as well as increased muscle mass.

In persons with impaired glucose tolerance, more sets of an exercise tend to be more effective than single sets and higher intensities better than moderate.





10 minutes of Dynamic Warm-up


Kettlebell Yoga



Coach’s 3 minute Demo

5 minutes to setup equipment for today’s WOD

Workout 17.5

10 rounds for time of:
9 thrusters
35 double-unders or 35 Singles

Men use 65 lb.
Women use 55 lb.

  • Focus of today’s WOD is to keep moving with little to no rest!
  • Time Cap: 12 minutes

We Will be finishing Class early to:

Enjoy The Rest of Labor Day!


09/01/17 Friday

Written by josequan. Posted in Fitness

IMG_2396Tip of the Day:

L-Carnitine is involved in energy metabolism and mitochondrial protection. It is made in the body, but can also be consumed through food. Supplementation of L-carnitine does not burn fat unless the individual is deficient in L-carnitine.

ALCAR (A form of L-Carnitine) has been shown to be very effective at alleviating the side effects of aging, like neurological decline and chronic fatigue. ALCAR supplementation is also a very safe method of improving insulin sensitivity and blood vessel health, particularly for people with delicate or weakened cardiac health. ALCAR can also protect neurons and repair certain damage, such as that caused by diabetes and diabetic neuropathy.





5 minutes performing the following:

Samson stretch for 10 reps

Inch worm push up to broad jump for 3 reps

Dynamic Toe touch for 10 reps

High knees for 10 reps

Butt Kicks for 10 reps

Repeat this cycle until 5 minutes is up


5 minute Burgener warm-up



Coaches demo on the many Muscle-up progressions (3 minutes)

15 minutes to warm-up for:

Muscle-up practice and Squat snatch




Amanda .45 (Scaled)

13-11-9-7-5 reps for time of:
Jumping Ring Muscle-ups
Squat snatches (75/55)

Time Cap: 17 minutes

Choose a muscle-up progression that you can go unbroken for at least 7 reps and a full snatch weight that can be done touch-n-go for at least 7 reps.  Try to minimize long rests and keep moving with this one.

08/31/17 Thursday

Written by josequan. Posted in Fitness

Snatch DTTip of the Day:

Magnesium is a dietary mineral. Magnesium deficiencies are the second most common deficiency in developed countries, the first being vitamin D.  A lack of magnesium will raise blood pressure and reduce insulin sensitivity.




For time:
Run 1 mile
Row 2000 meters
Run 1 mile

If unable to run the first mile in 12 minutes or less, reduce the distance by 400 m on the last mile.


If Running is not an option due to rain:

For Time:

100 Burpees

Row 2000 meters

100 Burpees

If unable to perform 10 burpees every minute for 10 minutes, reduce to 6-7 burpees every minute.




08/30/17 Wednesday

Written by josequan. Posted in Fitness

9be91e49-7e9b-4994-bebb-263af4b7e1a1Tip of the Day:

Adding a few tablespoons of water or vegetable broth to food sautés it w/o oil. Add water/broth as needed once liquid evaporates to prevent burning.  Oil is often used for sautéing food. For those going oil-free, what’s another alternative? water





Active Recovery Day

10 minutes of easy pace rowing

followed by:

10 minutes of Agility Ladder Drills





12 minute EMOM (50sec:10sec)

Movement 1: Front Plank (50 seconds)

Movement 2: Left Side Plank (50 seconds)

Movement 3: Right Side Plank (50 seconds)

Movement 4: Dead Hang on Pull-up bar w/ L-sit Hold (50 seconds)


08/29/17 Tuesday

Written by josequan. Posted in Fitness

habitTip of the Day:

Eat a green veggie.  Eat a red veggie.  Eat a Purple veggie.  Eat a Yellow Veggie.  Eat an Orange or Apple.

Do it today.






10 minute easy pace Row

Then perform the following…

The Burgener Warm-up




Snatch practice for 20 min.

Focus on mechanics instead of loading. Complete sets of 2-3 repetitions with plenty of rest between sets. If you are still learning the movement, consider performing a hang snatch instead.


Snatch 1-1-1-1-1-1-1 reps

Athletes with less experience should consider adding reps, or simply practicing the movement for a set amount of time to develop technique. Experienced athletes should attempt to increase the load for each rep. Focus on excellent technique and aim for a PR on the fifth set.

08/28/17 Monday

Written by josequan. Posted in Fitness

IMG_2279Tip of the Day:

Protein ingestion before sleep can help improve strength and muscle mass.








Front squat 5-5-5-5-5 reps





4 rounds for time of:
500-meter row or 400-meter run
15 handstand push-ups
1 rope climb (15-ft. rope) or 5 towel pull-ups (athlete chooses variation see video below)

08/25/17 Friday

Written by josequan. Posted in Fitness


Tip of the Day:

Engaging in moderate exercise directly before learning produces the best results. Try 30 minutes of moderate exercise before a study/learning session.


Preliminary research shows consuming extra-virgin olive oil may protect memory and learning ability by reducing the formation of amyloid-beta plaques.  Make sure the label on the bottle states – extra-virgin olive oil.


Drinking green tea directly before performing challenging tasks can boost working memory and improve brain connectivity—improving performance.




Warm-up (10 minutes total)

5 minute Row


3 Rounds of:

12 Deadlifts (empty bar)

9 Hang Power Cleans

6 Push Press

Jump Rope Single leg 10 reps each leg


A.  Skill – Snatch Balance

Coach’s demo (3min)

Group Circle with PVC Pipe (3 minutes)


Snatch Balance with empty barbell (3 minutes)

  • Focus of today’s skill is not about heavy weight.  Practice form and speed getting under the bar.




3 rounds for time of:
1,200-m run
20 pull-ups
30 Banded Deadlifts (black band/green band)

Time Cap: 35 minutes