Archive for May 2018

Shut it off and Sleep

BY SEAN CAPTAIN There’s an expression about knowing just enough to be dangerous. In the case of sleep science, Apple may know just enough to disappoint. In 2016, it introduced an iOS feature (later added to MacOS) called Night Shift that can change the screen to a “warmer” (orangey) hue before bedtime. The aim is to…

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Monday 5/14/18

 Mobility: Hips Skill: None Strength:  Metcon:   Optional Core: 1 round for max reps work for 45 seconds rest 15 seconds 1) Straight Leg Raises 2) Supermans 3) Oblique Crunch (left side) 4) Situps 5) Oblique Crunch (right side) 6) Straight Leg Raises

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Sunday 5/13/18

Happy Mothers day to all or member mothers. Mobility: Shoulders Skill: Weighted Pull-Ups *Set 1 – 3 reps *Set 2 – 2 reps *Sets 3-6 – 1 rep Rest 2-3 minutes between sets, building to today’s 1-RM Record your 1 rep max in BTWB Strength: None Metcon:   Optional Core: Every minute on the minute for 6 minutes:…

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Saturday 5/12/18

  Today at 1:00. Address is at the Gym. Mobility: Full Body Skill: None Strength:  Metcon:   Optional Core: 3 rounds 15 Toes to bar 15 Hollow rocks 15 sit ups

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Friday 5/11/18

 Mobility: Shoulders/Hips Skill: None Strength: None Metcon:   Optional Core: 10,9,8,7,6,5,4,3,2,1 Slam Ball Situps Side to side slam ball touches (keep body in a hovering seated crunch position- don’t let feet touch the ground) – left + right = 1 rep Pushups

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Anything Worth Achieving Is Going to Suck at time.

“Everything worthwhile in life is won through surmounting the associated negative experience.” -Mark Manson Achieving fitness at times may not fun.  It can be painful to the ego and body.  Becoming a fitter and heather you is going to have its challenges. But it is worth it. One of my favorite basketball players growing up…

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Thursday 5/10/18

 Mobility: Hips/Shoulders Skill: None Strength:  Metcon:   Optional Core: 15 V-ups 30 Double Crunches 45 Straight Leg Raises 60 Sit-ups

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Wednesday 5/9/18

 Mobility: Shoulders Skill: None Strength:  Metcon:   Optional Core: 30 reps crunches 30 reps leg levers 30 reps v-ups 30 reps 4 count flutter kicks 30 reps sit ups 60 reps bicycles

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Tuesday 5/8/18

 Mobility: Hips/Ankles Skill: Three sets of: Good Mornings x 6 reps @ 3011 Alternating Reverse Lunges x 12 reps Landmine Row x 6 reps each arm @ 21X0 Tempo Ring Dips x 10-12 reps @ 2111 (stick with the tempo and full range of motion) Strength: None Metcon:   Optional Core: 3 rounds GHD sit-ups 12 Hanging…

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Monday 5/7/18

Mobility: Hips Skill: None Strength:  Metcon:   Optional Core: 30 sec on 3 sec off for 6 round Hollow Holds Supermans Side Plank L and R

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Sunday 5/6/18

Mobility: Shoulders Skill: Four sets of: Barbell Good Morning x 5 reps @2112 Bulgarian Split Squats x 6 reps each @ 3111 Single-Arm Kettlebell Shoulder Press x 10 reps @ 2111 Strength: None Metcon:   Optional Core: 50 Back extensions 50 Situps 50 Superman 50 V-ups

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Saturday 5/5/18

Mobility: Hips/Shoulders Skill: None Strength:  Metcon:   Optional Core: 30 second 1/2 Position Pushup Hold 60 Sit-ups 40 Leg Raises 30 Double Crunches 20 Pushups 10 Hollow Rocks 30 second 1/2 Position Pushup Hold

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Friday 5/4/18

Mobility: Full Body Skill: None Strength: None Metcon:   Optional Core: EMOM for 6 minutes 10 V-Ups 6 Hollow Rocks 4 Situp Lower SLOWLY (3 count)

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Why it is so Important to Log your Workouts.

One of the most important reasons CrossFit and CrossFit style training is so successful is because we get a ‘measurable and repeatable’ result at the end of each day. While step 1 is just showing up and putting in the work, the real key to getting better over the long haul is to track progress over…

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Thursday 5/3/18

Warm-Up: 2 sets of: suitcase or oh carry + 10 goblet squats + 10 push ups + 10 sit up. Then 5 inch worms and 3 Crab Bridges. Mobility: Hips Skill: None Strength:  Metcon:   Optional Core: 100 unbroken flutter kicks 60 leg raises w/ high hip thrust (end movement with hips thrust upward off the ground…

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