19 April 2019

Lifting at any age has benefits but after 50 it can change your life.   Lifting Weights Could Extend Your Life

Lifting at any age has benefits but after 50 it can change your life. Lifting Weights Could Extend Your Life

Article: Lifting Weights Could Extend Your Life

Warm-up
Run Around Bldg (~400m)
Row 500m,
Ski 500m, or
Bike 1km
then 2-3 Rounds:
10 Kip Swings
10 Plank Shoulder Taps
5x :10 Squat (:05 down, :05 up)
10 PVC Pass-Throughs

Weightlifting
1-Arm Muscle Snatch (2x Max Reps @ 10RM 1-Arm High Pull)
using Kettlebell, Dumbbell or Barbell ...
Start with non-dominant side ...
Rest as needed between arms

Mobility
Side Hip S&F (ball)
Pec & Shoulder S&F (ball)
Lat Distraction
Couch Stretch

Metcon
20RFT:
5 Pull-Ups
10 Push-Ups
15 Squats
Time Cap: 35:00
Partner if required / desired ...
- Alternate complete rounds

Gymnastics
Bonus: REST 5:00 then
Wall Facing Handstand Hold
- accumulate 1:30
unbroken?
try to accumulate 10x :03/arm - 1 Arm Handstand Hold

18 April 2019

Busting some common misconceptions when it comes to CrossFit: - It's going to hurt - It's Bro-ey - You won't be able to follow - You'll become too "bulky" - Form comes second; see link for details ...   Common Misconceptions about CrossFit

Busting some common misconceptions when it comes to CrossFit: - It's going to hurt - It's Bro-ey - You won't be able to follow - You'll become too "bulky" - Form comes second; see link for details ... Common Misconceptions about CrossFit

Article: Common Misconceptions about CrossFit

Warm-up
500 m Row
then

BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

Mobility
Quad Smash (bar / ball / roller)
Calf S&F (KB)
Psoas S&F (KB)
Shoulder Flexion with External Rotation (PVC)
Lat Distraction
Spinal Twist

Technique
Paused Hang Snatch Cycling
Snatch Work (empty bar / PVC)
- Positioning (Balance)
- Pausing (:02)
***
Dip - Extend with Shrug
Dip - Hang - Dip - Extend with Shrug
Dip - Hang - Hang (Squat) Snatch

Snatch Hip Movement
3-5 Rounds (45/35#):
high-hang snatch
hang snatch
snatch
*** work on fully extending hips and receive bar in full depth squat, relax pull as required ***

Metcon
Warm-up - 3 Rounds [10:00]:
"heavy" Snatch (Not 1RM)
3-5 Box Jump/Step Overs
3-5 DB Front Squats
***
increase Snatch weight each round
***
then
12:00 to complete A+B:
A) 3 RFT:
20/15 Cal Row
20 Box Jump-Overs (24/20")
15 DB Front Squats (50/35#||35/20#)
with Remaining time
B) 1RM Snatch

Personal Goal Work

17 April 2019

It is always good to review the basic points of performance. Check out the quick video on putting together the Hang Clean with the Push Jerk:   Hang Clean and Push Jerk

It is always good to review the basic points of performance. Check out the quick video on putting together the Hang Clean with the Push Jerk: Hang Clean and Push Jerk

Article: Hang Clean and Push Jerk

Warm-up
Run Around Bldg (~400m)
Row 500m,
Ski 500m, or
Bike 1km
then 2-3 Rounds:
10 Kip Swings
10 Plank Shoulder Taps
5x :10 Squat (:05 down, :05 up)

Mobility
Side Hip S&F (ball)
Pec & Shoulder S&F (ball)
PVC Pass-Throughs
Lat Distraction
Couch Stretch

Gymnastics
(Alternating) EMoM-6:
1-5 Practice Muscle-Up Turnovers
- rings, bar and/or boxes
and/or
1-5 Practice Pull-Up & Dip Negatives
- :03-:05 Hold at Top/bottom, controlled descents

Metcon
10RFT:
10 Pull-Ups
20 Push-Ups
30 Squats
Time Cap: 35:00
Partner if required / desired ...
- split rounds: (5+5)-(10+10)-(15+15)

Technique
BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dipthen E2MoM-6:
3 Snatch High-Pull (PVC/bar)
3 Power/Muscle Snatch
3 Snatch Balance

16 April 2019

Looking to improve your control and performance while upside-down? Try these Handstand Push-Up Mobility Drills:   HSPU Mobility Drills

Looking to improve your control and performance while upside-down? Try these Handstand Push-Up Mobility Drills: HSPU Mobility Drills

Article: HSPU Mobility Drills

Warm-up
5 reps each of:
- Deadlift,
- Hang Power Clean,
- Front Squats,
- Shoulder Press
2-3 rounds
*** mobility between rounds if desired ***

Mobility

Wrist & Forearm Stretches
Super Rack (band / PVC)
PVC Pass-Throughs
Glute S&F (ball)
Calf S&F (KB)

Metcon
Warm-Up - 3 Rounds:
2-3 Power Cleans
2-3 Bar-Facing Burpees
***
increase weight each round

Metcon
(
2019 CanEast Games Qualifier #1:)
AMRAP-2
3 Power Cleans (185/125#||165/115#||135/85#)
6 Bar-Facing Burpees
***
REST 1:00
***
AMRAP-2
6 Power Cleans (135/85#||115/75#||95/65#)
6 Bar-Facing Burpees
***
REST 1:00
***
AMRAP-2
9 Power Cleans (95/65#||85/55#||75/55#)
6 Bar-Facing BurpeesRx+= 185/125# - 135/85# - 95/65#;
Rx= 165/115# - 115/75# - 85/55#
Scaled= 135/85# - 95/65# - 75/55#

Personal Goal Work

15 April 2019

Check out the list of common myths many still believe when it comes to healthy eating:   Myths About Healthy Eating

Check out the list of common myths many still believe when it comes to healthy eating: Myths About Healthy Eating

Article: Myths About Healthy Eating

Warm-up
Run Around Bldg (~400m)
Row 500m,
Ski 500m, or
Bike 1km
then 2-3 Rounds:
10 Kip Swings
10 Plank Shoulder Taps
5x :10 Squat (:05 down, :05 up)

Mobility
Shin S&F  (ball)
Glute S&F (ball)
Pec & Shoulder S&F (ball)
PVC Pass-Throughs
PVC Shoulder Flexion with Ext Rotation
Lat Distraction
Spinal Twist

Gymnastics
Practice Ring Inversions:
- Ball-Up, Pass-Through, Skin-the-Cat

Metcon (Time)
5RFT:
20 Pull-Ups
40 Push-Ups
60 SquatsTime Cap: 35:00
Partner if required / desired ...
- switch as required / desired

Technique
BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

then E2MoM-6:
3 Snatch High-Pull (PVC/bar)
3 Power/Muscle Snatch
3 Snatch Balance

14 April 2019

I am sure you know a few that are not so introverted ...   PR Attempt Coming Up …

I am sure you know a few that are not so introverted ... PR Attempt Coming Up …

Article: PR Attempt Coming Up …

Warm-up
3 Rounds:
10 Kettlebell Swings
:10 Bottom of Dip Hold
:10 Top of Dip Hold
***
work through mobility after each round

Mobility
T-Spine/Mid-Back Smash (balls / roller)
QL Smash (ball)
Glute S&F (ball)
Lat Distraction
***
Between sets of DL and Dips:
Pec & Shoulder S&F (ball)
Triceps S&F (bar)
Spinal Twist

Weightlifting
Deadlift (3-3-3)
Establish 3RM;
4:00 Warm-Up ...
E4MoM-12
***
Dips Start after last 4:00 interval

Gymnastics
Ring Dips (3x Max Reps Unbroken - Strict)
E4MoM-12;
Max Effort each round;
No more than 1 breath / rep ...
***
AMRAP starts after 3rd 4:00 interval

Metcon
AMRAP-15:
10 Deadlift (135/95#)
12 Dips
variations as required ...

Warm-Down
Run Around Bldg (~400m)
Row 500m,
Ski 500m, or
Bike 1km
then
Posterior Chain, Pec & Shoulder Mobility ...

13 April 2019

Whey sensitivity and intolerance: check the article to see when certain y proteins just aren't for you:   Are you using the right type of protein?

Whey sensitivity and intolerance: check the article to see when certain y proteins just aren't for you: Are you using the right type of protein?

Article: Are you using the right type of protein?

Warm-up
2-3 rounds, with Empty Bar / PVC:
5-10 OHS
5-10 Front Squat
5-10 Back Squat
+ 5 Yoga Push-Ups
+ 5-10 Kip Swings
work through mobility after each round

Mobility
PVC Pass-Throughs & Wrist Turnovers
T-Spine & Shoulder Flexion (PVC)
Psoas (KB)
Couch Stretch
***
Between sets of OHS and Pull-Ups:
Calf S&F (KB)
Lat Distraction

Weightlifting
Overhead Squat (3-3-3)
Establish 3RM;
4:00 Warm-Up ...
E4MoM-12
***
Pull-Ups Start after last 4:00 interval

Gymnastics
Strict Pull-Ups (3x Max Reps Unbroken)
E4MoM-12;
Max Effort each round;
No more than 1 breath / rep ...
***
AMRAP starts after 3rd 4:00 interval

Metcon
AMRAP-15:
10 Overhead Squats (65/45#)
12 Strict Pull-Ups
variations as required ...

Warm-Down
Run Around Bldg (~400m)
Row 500m,
Ski 500m, or
Bike 1km
then
Posterior Chain, Pec & Shoulder Mobility ...

12 April 2019

If you PR and no one is there to see it, did it really happen?   Celebrating PRs without witnesses …

If you PR and no one is there to see it, did it really happen? Celebrating PRs without witnesses …

Article: Celebrating PRs without witnesses …

Warm-up
5 reps each of:
- Deadlift,
- Hang Power Clean,
- Front Squats,
- Shoulder Press
2-3 rounds
+ 5 Yoga Push-Ups each round

Mobility
T-Spine Smash (balls / roller)
Triceps S&F (bar)
Glute S&F (ball)

Weightlifting
Clean (3-3-3)
Establish 3RM;
4:00 Warm-Up ...
E4MoM-12
***
Push-Ups Start after last 4:00 interval

Gymnastics
Push-ups (3x Max Reps Unbroken)
E4MoM-12;
Max Effort each round;
No more than 1 breath / rep ...
***
AMRAP starts after 3rd 4:00 interval

Metcon
AMRAP-15:
10 Cleans (95/65#)
15 Push-Upsvariations as required ...

Warm-Down
Run Around Bldg (~400m)
Row 500m,
Ski 500m, or
Bike 1km
then
Pec & Shoulder Mobility ...

11 April 2019

Looking to string your muscle-ups together? Work on driving the hips with the simple drill in this video (kipping ring row):   Kipping Ring Rows

Looking to string your muscle-ups together? Work on driving the hips with the simple drill in this video (kipping ring row): Kipping Ring Rows

Article: Kipping Ring Rows

Warm-up
3 Rounds:
:20 Suppinated Grip Hang
:20 Handstand Hold
+ Squat Therapy

Squat Therapy
Choose two:
10 Bottom-to-Bottom (med ball) - full depth
10 Overhead Squat (PVC at rack, arms at wall) - upright torso
10 Toes-to-Box - hip movement
10 Banded Knees - torque / knees "out"
10 Target Touch - hip extension

then combine two (or more) options:
eg. 10 B2B+OHS
or 10 T2B + Banded knees

Mobility
1:00/side Banded Dorsiflexion
2x 1:00 on / 1:00 REST Bottom Front Squat Hold
- @~25% 1RM FS
then
Lat Smash / Distraction
Pec & Shoulder S&F (ball)
PVC Pass-Throughs & Wrist Turnovers

Weightlifting
Tempo Back Squat (5-5-5 :04/:04/:04 @ ~20-30-40% 1RM)
Concentric / Pause / Eccentric as indicated ...
score weight and comment on tempo for future reference ...
focus on core engagement, positioning and balance;
don't increase weight if all reps don't feel "superb"
***
Mobility between sets:
Couch Stretch
Hamstring Flossing

Gymnastics
Metcon (Time)
15 Strict Handstand Push-Ups
30 Strict Pull-Ups
***
12 Strict HSPUs
24 Strict Pull-Ups
***
9 Strict HSPUs
18 Strict Pull-Ups
***
6 Strict HSPUs
12 Strict Pull-Ups
***
3 Strict HSPUs
6 Strict Pull-Ups
Strict variations as required;
*** No Single Reps ***
Time Cap: 28:00;

10 April 2019

Check the video for TTB SKILL WORK | Using bands for tension feedback on both ends of kipping toes-to-bar. The arch is down, not back. Midline is braced to resist the eccentric.   Toes-to-Bar Skill Work

Check the video for TTB SKILL WORK | Using bands for tension feedback on both ends of kipping toes-to-bar. The arch is down, not back. Midline is braced to resist the eccentric. Toes-to-Bar Skill Work

Article: Toes-to-Bar Skill Work

Warm-up
1-2 Rounds:
10-20 Strict PVC Snatches
10 Weighted Shoulder Flexion
10 Rotator Raises
10 Weighted / Banded Angels
150-300' Double Kettlebell Front Rack Walk
150-300'/side 1-Arm Overhead Carry
10/side Kneeling 1-Arm Presses

Mobility
1:00/side:
Lateral Quad Smash (roller)
Quad Smash (roller)
Adductor Smash (roller)
QL Smash (ball)

Weightlifting
Hang Squat Snatch (5-5-5-5-5)
Establish 5RM;
(E4MoM-20)

Metcon
2 Rounds:
AMRAP-2 Double-Unders
***
Tabata Pistol Squats
- odd rounds: Left
- even rounds: Right
***
AMRAP-2 Box Jumps (24/20")

Pistol Squats:
Start with non-dominant side;
Attempt to match;
Score total reps for complete Tabata

Warm-Down
Calf Mobility ...

9 April 2019

Keep it Easy but Tasty. Fuel your performance for that "beach body" with this Avocado Chicken Salad recipe:   Avocado Chicken Salad Recipe

Keep it Easy but Tasty. Fuel your performance for that "beach body" with this Avocado Chicken Salad recipe: Avocado Chicken Salad Recipe

Article: Avocado Chicken Salad Recipe

Warm-up
Athlete choice:
Run Around Bldg (~400m)
Row 500m,
Ski 500m, or
Bike 1km
then
3x12/side Eccentric Ankle Dorsiflexion

Mobility
1:00/side Hip Flexor Stretch (PVC)
1:00/side Modified Pretzel
- Twisting Quad Stretch
1:00/side 1/2 Split Adductor Stretch
6/side 90-90 Stretch
- alternating forward and backward
3x3 pulses/side IT Track Stretch

Shoulders:
i. 1:00/side Pec Smash (ball)
ii. :45/side Pec Minor Stretch (roller / bench)
iii. :45 Extension Stretch
iv. 5x :10 Extension Plank
v. 2x 5/side Y-Rotations

Technique
Paused Hang Snatch Cycling:
Snatch Work (empty bar / PVC)
- Positioning (Balance)
- Pausing (:02)
***
Dip - Extend with Shrug
Dip - Hang - Dip - Extend with Shrug
Dip - Hang - Hang (Squat) Snatch

Metcon
400m Run
40 Alternating Kettlebell Snatches (53/35#)
800m Run
40 Alternating Kettlebell Snatches (53/35#)
400m Run
Partner if desired, switch when required ...
Rx+= solo + run + [70/53#]

8 April 2019

Did you get through all 105 Thrusters in 19.5? Looking to improve or at least minimize your dislike for the infamous movement? The video has the points to work on before the next open:   Thruster Mechanics

Did you get through all 105 Thrusters in 19.5? Looking to improve or at least minimize your dislike for the infamous movement? The video has the points to work on before the next open: Thruster Mechanics

Article: Thruster Mechanics

Warm-up
3 Rounds:
10/side KB Snatches
5/side KB Windmills
100'/side Suitcase Carry

3 Rounds:
5/side Thoracic Extension Rotation
5 Yoga Push-Ups
***
Single Arm Press (DB/KB)
10-10-10/side
Establish 10RM in 3 sets or less ...
Start with Non-Dominant side ...

Mobility
Pec & Shoulder S&F (ball)
Lat Distraction
PVC Pass-Throughs
Kossack Squats

Gymnastics
Alternating EMoM-18:
i. 1-5 Strict [L] Pull-Ups
ii. 1-5 Strict [Ring] Dips
iii. 1-5/side Alternating Pistol Squats
Round 6 = Max Reps Unbroken (AMRAP-1)
Score Round 6 reps ...
Variations as required;
Rx+= L + Ring Dips + Pistols

7 April 2019

Video reminder of staying focused on your goals and putting in the time and effort to achieve success. It may be a long journey but much can be learned and gained along the way. Be relentless and diligent.   Enduring the Journey to Success

Video reminder of staying focused on your goals and putting in the time and effort to achieve success. It may be a long journey but much can be learned and gained along the way. Be relentless and diligent. Enduring the Journey to Success

Article: Enduring the Journey to Success

Warm-up
2-3 Rounds:
25 (Heavy) Dumbbell Banded Hip Thrusts
15/side "Box" Step-Offs
10/side Banded Side-Steps
10 Hamstring / Wall Squat Sliders

Mobility
Banded Ankle Distraction
1:00 T-Spine Smash (balls / roller)
:45/side Chicken Wings
:45/side Sprinklers
1:00 Cat-Cow
5x :05 Hold Bridge

Weightlifting
Barbell warm-up
5 reps each of:
- Deadlift,
- Hang Power Clean,
- Front Squats,
- Shoulder Press
2-3 rounds
+ 3 High-Hang Squat Cleans

Metcon
E4MoM-24:
Hang Squat Cleans
21-15-10-6-3-1
increase weight each round;
Rx+= unbroken sets
The only single rep should be the last one (#56) ...

6 April 2019

Waiting for Spring weather to be here and warm you up? Try this simple meal prep in the meantime. Only 35 mins to make this hearty beef stew:   Beef Stew Recipe

Waiting for Spring weather to be here and warm you up? Try this simple meal prep in the meantime. Only 35 mins to make this hearty beef stew: Beef Stew Recipe

Article: Beef Stew Recipe

Warm-up
3 Rounds:
5 Yoga Push-Ups
10 PVC Cuban Presses
***
1x350' Double KB/DB Overhead Carry (Heavy)
Break-up if needed,
if you can get it up, you can set it down ...

Mobility
1:30/side Banded Ankle Dorsiflexion
2 Rounds:
1:00 On / 1:00 Off
Bottom Front Squat Hold
@ ~20% 1RM Front Squat

Shouders:
i. 1:00/side Side Lying IR Smash (ball)
ii. 1:00/side Side Lying Windmills with Rotation
iii. 1:00/side Behind the Back Pulls Up/Down
iv. 2x 10 Horizontal External Rotation (band / wts)
v. 2x 10 Vertical External Rotation (band / wts)
then
Couch Stretch
Glute Stretch

Metcon
80 Squats
40 Kettlebell Swings (53/35#)
20 Strict [C2B] Pull-Ups
***
64 Squats
32 Kettlebell Swings (53/35#)
16 Strict [C2B] Pull-Ups
***
48 Squats
24 Kettlebell Swings (53/35#)
12 Strict [C2B] Pull-Ups
***
32 Squats
16 Kettlebell Swings (53/35#)
8 Strict [C2B] Pull-Ups
***
16 Squats
8 Kettlebell Swings (53/35#)
4 Strict [C2B] Pull-Ups
Rx+= solo + C2B;
Partner if desired ...
Variations as required ...

Warm-Down
Bonus:
BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

5 April 2019

Olympic lifts are great at improving your overall fitness and athleticism. Benefits of dumbbells: engaging the core and activating many stabilizing muscles. Check the video for some points on the Clean & Jerk   Dumbbell Clean & Jerk

Olympic lifts are great at improving your overall fitness and athleticism. Benefits of dumbbells: engaging the core and activating many stabilizing muscles. Check the video for some points on the Clean & Jerk Dumbbell Clean & Jerk

Article: Dumbbell Clean & Jerk

Warm-up
3 Rounds:
250m Row (Damper @ 3 or less)
:20 Suppinated Grip Hang
10/side Suitcase Deadlift (53/35#)
10 Plank Shoulder Taps

Mobility
Lat Distraction
***
3 rounds:
:10 Bottom of Dip Hold
:10 Top of Dip Hold
***
Kossack Squats

Metcon
15RFT:
10 [C2B] Pull-Ups
10 [Ring] Push-Ups
10 [PVC OH] Squats
100m Run
Partner Option:
rd 1 - A,
rd 2 - B,
rd 3 - 1/2 A + 1/2 B (5+5, 5+5, 5+5, 50+50)
Rx+= solo + C2B + Rings + PVC OHS + run

4 April 2019

Get the shoulders moving. Improve your snatch performance with these drills to address some mobility issues. Check out the video for demos:   Shoulder Mobility Drills to Improve Snatch Performance

Get the shoulders moving. Improve your snatch performance with these drills to address some mobility issues. Check out the video for demos: Shoulder Mobility Drills to Improve Snatch Performance

Article: Shoulder Mobility Drills to Improve Snatch Performance

Warm-up
1 Round of Fish Game on Rower

Mobility
Calf & Achilles Stretch
Sweeps
Straddle Side Reach
Couch Stretch
Pigeon Stretch

Metcon
Choose your own adventure:
Run, Row, Bike and/or Ski ...
for a "long" time
(have you been out with the run club yet?)
*** Do Not Try to Ski 10k if you are not an avid Nordic Skier ***

A: 10k Run (Time)
B: 10k Row (Time)
C: 20k Bike (Time)
or
D: Metcon (4 Rounds for distance)
45:00 - Accumulate as much Distance as Possible for any/each:
i. Run
ii. Row
iii. Bike
iv. Ski

3 April 2019

More Tasty and Easy Dinners for Weeknights. And yes the Burger Open did happen ... not recommended (It wasn't me).   Tasty and Easy Weeknight Dinners

More Tasty and Easy Dinners for Weeknights. And yes the Burger Open did happen ... not recommended (It wasn't me). Tasty and Easy Weeknight Dinners

Article: Tasty and Easy Weeknight Dinners

Warm-up
Barbell warm-up
5 reps each of:
- Deadlift,
- Hang Power Clean,
- Front Squats,
- Shoulder Press
2-3 rounds
10 Kettlebell Swing after each round

Mobility
Quad S&F (ball / roller / barbell)
Hamstring S&F (ball / roller / barbell)
Pec & Shoulder S&F (ball)
Posterior Shoulder S&F (ball)
Spinal Twist

Weightlifting
Power Lifting Total
Back Squat (1 Rep Max)
Bench Press (1 Rep Max)
Deadlift (1 Rep Max)

Warm-Down
Run Around Bldg (~400m)
Row 500m,
Ski 500m, or
Bike 1km

2 April 2019

Simple concept but harder for some to accept. Gary Taubes: "You Have to Get Rid of the Sugar and Crap Carbs"   Get Rid of the Sugar and Crap Carbs

Simple concept but harder for some to accept. Gary Taubes: "You Have to Get Rid of the Sugar and Crap Carbs" Get Rid of the Sugar and Crap Carbs

Article: Get Rid of the Sugar and Crap Carbs

Warm-up
10 Plank Shoulder Taps
10 PVC Pass-Throughs
***
1x Max Reps / side 1-Arm Upright Row
***
1:30 [Wall Facing] Handstand Hold
(accumulate as needed)

3 Rounds:
8/side Bulgarian Split Squats (Heavy)
10/side 1-Leg Hip Bridges
8/side Adductor Slides - Toe Down
10 Flexor Pulls

Mobility
1:00/side Sub-Scap Smash (ball / roller)
:45 Child's Pose with Walking Hands
2x10 Wall Slides (PVC)
3x8 Push-Up Plus Complex (Scapular)
- Knees + Elbows
- Elbows
- Hands (Push-Up Plank)
2x8 Yoga Push-Ups

Metcon
40 Kettlebell Swings (53/35#)
20 Strict [C2B] Pull-Ups
32 KB Swings
16 Strict [C2B] Pull-Ups
24 KB Swings
12 Strict [C2B] Pull-Ups
16 KB Swings
8 Strict [C2B] Pull-Ups
8 KB Swings
4 Strict [C2B] Pull-Ups
Strict Pull-up variations as required ...
and/or Partner up to share the load;
Rx+= solo + C2B

Warm-Down
Bonus:
Turkish Get-Up Complex:
2/side (alternating):
TGU with 3 Presses @
- Lying Flat
- Sit-Up
- Kneeling
- Standing
(no presses on way back down)***
and loosen up the forearms ...
Wrist & Forearm S&F / Stretching ...

1 April 2019

Using your Fitbit to monitor your heart rate? Knowing your target range for different activities can help your progress and fitness level. Get to know your training zones:   Using Heart Rate Zones

Using your Fitbit to monitor your heart rate? Knowing your target range for different activities can help your progress and fitness level. Get to know your training zones: Using Heart Rate Zones

Article: Using Heart Rate Zones

Warm-up
Run Around Bldg (~400m)
Row 500m,
Ski 500m, or
Bike 1km

5 reps each of:
- Deadlift,
- Hang Power Clean,
- Front Squats,
- Shoulder Press
2-3 rounds
work on mobility between rounds ...

Mobility
Lat Distraction
Super Rack
Quad Smash (bar / ball / roller)
Frog Stretch

Weightlifting
Front Squat (3-3-3-3-3)
Establish 3RM;
(E3MoM-15)

Metcon
3REFT:
400m Run
15 Clean & Jerk (95/65#)
*** REST 3:00 between rounds ***

31 March 2019

How often do you feel like this?    What’s the Workout?

How often do you feel like this?  What’s the Workout?

Article: What’s the Workout?

Warm-up
3 Rounds:
10/side 1-Arm RKB Swings (Light)
10/side Suitcase Deadlifts (Light)
then
3x400'/side Suitcase Carry (Heavy)
after each carry:
10x Palm Up / Down Nerve Flossing

Mobility
Shoulders:
1:00/side Mid-Back Smash
1:00 Snow Angels
1:00/side Pec Minor Stretch
1:00/side Lying Overhead Lat Stretch
2x10 Reverse Flys (band / weights)

Metcon
Set-up & Warm-up for heavy Bench Press ...
(and Pull-Ups)

5 Rounds for Weight / Reps:
E3MoM-15:
1 Bench Press @~90% 1RM
+ Max Reps Unbroken Strict [C2B] Pull-Ups
1:00 to complete BP + Pull-Ups;
REST 2:00
Rx+= C2B + 90% BP