Monthly Archives: October 2015

Thursday 10/29/15 Training

Upcoming Events

 

October 30th Halloween WOD (Wear Costume!)

 

November 11th Veteran’s Day Hero Wod-3 Wise Men

 

November 14th 10am Skill Clinic-Ring Muscle Up

 

November 26th (Closed)

 

November 27 & 28 1/2 day 9am Only

 

 

 


 

 

 

 

 

 

IMG_5907

 

Natalie smokin’ some deadlifts!

Strength

 

Part 1

 

Every 2 Minutes for 20 Minutes

Power Clean + Hang Clean

-Add weight each set

 

 

Part 2

 

5 Rounds

5 Back Squats

Rest 60 Second 

5 Pull Ups

Rest 60 Second 

 

Squat Start Weight (Add Weight Each Set)

Advanced-185/135

Intermediate-135/95

Beginner-95/65

*One Warm Up Set Before Starting*

Wednesday 10/28/15 Competition

Upcoming Events

 

October 30th Halloween WOD (Wear Costume!)

 

November 11th Veteran’s Day Hero Wod-3 Wise Men

 

November 14th 10am Skill Clinic-Ring Muscle Up

 

November 26th (Closed)

 

November 27 & 28 1/2 day 9am Only

 

 


 

 

 

 

 

Conditioning

 

“The Ghost”

6 Rounds

1 Minute Row for Calories

1 Minute Burpees

1 Minute Double Unders

1 Minute Rest

Tuesday 10/27/15 Training

Upcoming Events

 

October 30th Halloween WOD (Wear Costume!)

 

November 11th Veteran’s Day Hero Wod-3 Wise Men

 

November 14th 10am Skill Clinic-Ring Muscle Up

 

November 26th (Closed)

 

November 27 & 28 1/2 day 9am Only

 

 

 


 

 

Strength

 

5×5 Chin Up Progression

 

 

 

 

Conditioning

 

4 Rounds For Quality Movement

200 Meter Run

3 Strict Toes 2 Bar

6 Dumbbell Strict Press

9 Deadlifts (Advanced-185/135, Intermediate-135/95, Beginner-95/65)

Monday 10/26/15 Training

Upcoming Events

 

October 30th Halloween WOD (Wear Costume!)

 

November 11th Veteran’s Day Hero Wod-3 Wise Men

 

November 14th 10am Skill Clinic-Ring Muscle Up

 

 

IMG_5322

 

Morgan killin’ some back squats at the Festivus Games!

Strength

 

5×5 Ring Dip Progression

-90 Second Rest Between Sets

 

 

Conditioning

 

20-16-12-8-4

Overhead Squat (Beginner-55/45lbs, Intermediate-85/55lbs, Advanced-115/85lbs)

Ring Rows

Saturday 10/24/15 Training

UPCOMING EVENTS

 

October 24th 10am Skill Clinic Kipping 

 

October 30th Halloween WOD (Wear Costume!)

 

November 11th Veteran’s Day Hero Wod-3 Wise Men

 

November 14th 10am Skill Clinic-Ring Muscle Up

 

 

 


 

 

Conditioning

 

5 Rounds 

400 Meter Run

12 Pull Ups

25 Air Squats

Friday 10/23/15 Training

UPCOMING EVENTS

 

October 24th 10am Skill Clinic Kipping 

 

October 30th Halloween WOD (Wear Costume!)

 

November 11th Veteran’s Day Hero Wod-3 Wise Men

 

November 14th 10am Skill Clinic-Ring Muscle Up

 

 


 

 

 

 

Strength

 

Part 1

5×5 Chin Ups (Tempo X131)

(X-Explode up, 1s hold at top, 3s down, 1s hang)

 

Part 2

5 Rear Foot Elevated Split Squat (Right & Left)

30 Second Rest

45 Second Plank

30 Second Rest

 

 

Conditioning

 

5 Rounds

AMRAP 2

10 Wall Ball 

10 Push Ups

1 Minute Rest

 

3 Reasons Why We (And You Should) Sprint!

 

mohr102

 

 

#1 Sprinting burns body fat

 

In your standard aerobic training (jogging) our body uses oxygen to fuel our metabolism.

 

When we do anaerobic training (sprinting) our body is without oxygen. After the sprint is over we are in a state of oxygen debt or excessive post-exercise oxygen consumption.

 

During this time your body is in a state of “catch up” and is working in overdrive to help us return to our normal, resting state.

 

While the body is replenishing the oxygen and other energy stores, it uses fat as its primary source of fuel.

 

This process of replenishing our body can last up to 16-38 hours. (That is a long time to have extra fat burning going on in the body!)

 

 

66-dulce-felix-track-fittest-bodies-in-sports1

 

 

 

#2 It’s a time saver

 

If you are short on time, sprinting can give you a lot of bang for you buck.

 

All it takes is a good, quick warm up, then 8-10 hard sprints for about 10 seconds, and you’re done!

 

#3 Anyone can do it

 

A sprint is a sprint no matter what size, shape, or speed you can move.

 

Everyone’s 100% is 100%, so all you have to do is be as intense as YOU can be.

 

 

dc4f4f512c1495b7482df66dc9cc8d4c

 

 

Easy Sprint Workout

 

Items-Grab a stop watch

 

Preferred Location-Flat ground, hill, or track.

 

Short Warm up-

5 minute jog

10 leg swings

1 minute hurdler stretch each side

3-5 sprints starting slow then picking up speed (10-20 meters)

 

Workout

8-10 all out sprints each about 10 seconds long

Rest 1 minute between each sprint

 

And that’s it!

 

You could knock that out in 25-30 minutes and have a great workout to show for it!

 

Give sprinting a try, you and your body will love it!

Thursday 10/22/15 Competition

UPCOMING EVENTS

 

October 24th 10am Skill Clinic Kipping 

 

October 30th Halloween WOD (Wear Costume!)

 

November 11th Veteran’s Day Hero Wod-3 Wise Men

 

November 14th 10am Skill Clinic-Ring Muscle Up

 

 


 

 

 

 

 

 

 

Conditioning

 

AMRAP 12 

10 Knees To Elbow

30 Double Unders

5 Push Press (115/85/55/45lbs)

 

 

Notes

-Sub knees to chest for knees to elbow

-90 single unders for double unders

Wednesday 10/21/15 Training

UPCOMING EVENTS

 

October 24th 10am Skill Clinic Kipping 

 

October 30th Halloween WOD (Wear Costume!)

 

November 11th Veteran’s Day Hero Wod-3 Wise Men

 

November 14th 10am Skill Clinic-Ring Muscle Up

 

 


 

 

 

 

 

Max Shanks shows how to perform a proper Turkish Get Up

This movement is not about speed but precision!

 

 

Strength/Technique

 

7 Sets Of:

Clean Deadlift + Hang Clean

 

 

Conditioning

 

5 Rounds

100 Meter Sprint

100 Meter Walk 

2 Turker Get Ups (2 Right & 2 Left)

60 Second Rest

The Easiest Diet Ever!

 

eat-real-food

 

No need to beat around the bush…do this and you will lose body fat and maintain your muscles!

 

The meals before and after your workouts you should be eating meats and fruit and/or starches.

 

And at every other meal you should just have meat, vegetables, and fat.

 

It’s that simple. No need to overthink it.

 

To show you what I mean, here is a template to what a day should look like for a woman.

 

image

 

Breakfast

3 eggs

½ an onion chopped and put into egg

Along with a handful of spinach

1 tablespoon of grassfed butter (to cook with)

 

Lunch

3oz chicken

2 handfuls of mixed salad

1/3 cucumber

1 tablespoon olive oil

1 tablespoon vinegar

 

Preworkout meal

3oz ground beef or protein shake

banana

 

Post workout/Dinner

3oz chicken

1 cup sweet potato

Cooked in 1 tablespoon grassfed butter

 

 

 

For a man you would just want to add in a little more protein at each meal but it would be roughly the same.

 

If you have been struggling to be consistent with your diet, get back to real food and give this a try.

 

 

paleo_food_pyramid-960x1024

 

 

Remember consistency is the key when it comes to weightloss and building lean muscle.

 

The lose X in 30 days are quick fixes that don’t last.

 

Fuel your body what it needs and it will look the way you want!