Monday 10.5.15 WOD
Max Effort Upper Mobility Strength Press Complex (1RM: Push Press + Power Jerk + Split Jerk) **Take from rack. Build to a heavy single complex WOD “Moonraker” 3 Rounds each for Time 400 Meter Run 14 Alternating DB Snatch (60,45) 7 Ring Muscle Ups **7 MU = 7 C2B+7 Ring Dips **20min time cap $ Out […]
Monday 10.5.15 WOD NOTES
Max Effort Upper Mobility: 5min Strength: 15min Press Complex (1RM: Push Press + Power Jerk + Split Jerk) **Take from rack. Build to a heavy single complex NOTES: Focus movement demo on proper positioning of Push Press: ‘the dip’ & extension of hips through the bar Power Jerk: the ‘re-dip’ & extension of hips through the bar Split […]
10.4.15 Box Brief
Nutrition Lecture Part 2: Optimizing Performance Part 2 of Coach Glassman’s discussion of nutrition addresses the refined dietary needs of athletes and what’s required to optimize your performance. If you want elite physical output, you must be precise about your intake. “Close enough” won’t cut it–or as Coach Glassman more colorfully puts it, “If you […]
Sunday 10.4.15 WOD
Explosive Strength Mobility Lifestyle Challenge – Day 4 Explosive Strength Depth Jump for max height (Score highest jump in inches ) Step off box at knee height **Max height or step off 30″ WOD “The Living Daylights” 50 Push Press (95,65) 50 T2B 50 Front Squats (95,65) 50 Russian Twists (45,35) 50 Hang Power Cleans (95,65) […]
Sunday 10.4.15 WOD NOTES
Explosive Strength Mobility: 5min Lifestyle Challenge – Day 4 Dynamic Warm Up: 5min Explosive Strength: 12min Depth Jump for max height (Score highest jump in inches ) Step off box at knee height **Max height or step off 30″ NOTES: BreakingMuscle.com WOD: 25min “The Living Daylights” 50 Push Press (95,65) 50 T2B 50 Front Squats (95,65) […]
10.3.15 Box Brief
Nutrition Lecture Part 1: Avoiding Disease Nutrition can be a touchy topic, like politics or religion, that people take very personally, but good nutrition is the foundation not only for general health but also for high-performance fitness. Much of the public information about diet, particularly the emphasis on low fat and high carbs, has resulted […]
Saturday 10.3.15 WOD
Lifestyle Challenge 10.1.15 – 10.30.15 Click Here for more details Mobility Lifestyle Challenge – Day 3 Mobility WOD “For Your Eyes Only” Teams of 2 50-40-30-20-10 Bench Press (95,65) Row for Cals KB Swings (55,35) **25min time cap $ Out Have a great weekend!
Saturday 10.3.15 WOD NOTES
Mobility: 5min Lifestyle Challenge – Day 3 Mobility Dynamic Warm Up: 5min WOD: 25min time cap “For Your Eyes Only” 50-40-30-20-10 Bench Press (95,65) Row for Cals KB Swings (55,35) **25min time cap NOTES: Stagger partners on different movements. Weights should not be challenging. Cool Down Stretch: 2-3min $ Out Have a great weekend!
10.2.15 Box Brief
Calories In, Calories Out-Dated By Andréa Maria Cecil September 30, 2015 Researchers say traditional weight-loss guidelines obscure the effects of calories from different sources. It’s a law of thermodynamics: A calorie in equals a calorie out. Energy is neither created nor destroyed. In other words: Calories don’t disappear. The idea is that as long as […]
Friday 10.2.15 WOD
Lifestyle Challenge 10.1.15 – 10.30.15 Click Here for more details Max Effort Lower Mobility Strength Hang Clean (2RM – Hang Squat Clean) **complete as EMOM Warm Up: Min 0-5, Every 60sec Build: Min 5+, Every 90 sec. WOD “You only live twice” 100 (95,65) **Every time the bar touches the ground complete 6 box overs (20,20) […]
