Warm Up Shoulder Mobility 5-3-1 Strength Workout (15 min time cap) Strict Shoulder Press Set #1 is 3 reps @ 70% of your “working” one rep max. Set #2 is 3 reps @ 80% Set #3 is 3 reps (or more) @ 90% ***After Strength Workout chose either CrossFit or Accessory Movements (NOT BOTH) CrossFit [...]
I compiled a list of great websites you might want to bookmark which are great reference guides to help you stay creative with your paleo menu along with educate you. #1. Paleo Food .com #2. The Paleo Diet .org #3. Everyday Paleo .com #4. Paleo-Recipes .com #5. My Paleo Kitchen. com #6. Paleo Plan. com [...]
Warm Up Mobility and Line Drills Workout of the Day (WOD) 4 Rounds for time In 5 Minutes complete the following Row 500 Meters Run 400 Meters Max Rep Double Unders rest 5 minutes ****Double Unders = Score**** Cool Down Stretching
Jaime Gold and Coach Jesus during our Olympic Weightlifting Session
Warm Up (10 min time cap) Hip Mobility and Line Drills 5-3-1 Strength Workout (15 min time cap) Front Squat or Back Squat 3 Reps @ 70 % of your “Working” 1 rep max 3 Reps @ 80 % 3 Reps or as many as possible @ 90% After Strength Workout chose either CrossFit or [...]
Olympic Weightlifting Coach will begin Specific Olympic Weightlifting Classes this Wednesday Jan 11, 2012. From then on the class will be on Monday 6pm, Wednesday 6pm, and Friday 5pm. If you are a coach or athlete looking to improve your Olympic WLing skills contact me if you wish to join our team. Week of [...]
Warm Up Mobility Workout of the Day (WOD) “Angie” 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Air Squats Cool Down Stretching Remember EVERYONE – our 30 Day Nutrition Challenge starts this Monday Jan 9th and ends on Wednesday Feb 8th. Dont forget to weigh in and fill out your weigh in sheet. [...]
Warm Up Mobility Workout of the Day (WOD) Kettlebell 70 Men / 53 Women 1000 Meter Row, 10 KB Swings, 2 Burpees 800 Meter Row, 8 KB Swings, 4 Burpees 600 Meter Row, 6 KB Swings, 6 Burpees 400 Meter Row, 4 KB Swings, 8 Burpees 200 Meter Row, 2 KB Swings, 10 Burpees Cool [...]
Warm Up Mobility and Line Drills Workout of the Day (WOD) Run 800 Meters then immediately do 5 Rounds of 5 Power Snatch 135M/95W 1 Rope Climb then finish with Run 800 Meters Cool Down Stretching and Rolling
Warm Up Mobility Strength Work Floor Press 3 – 3 – 1 – 1 rest approx 5 minutes then: CrossFit 21-15-9 Dead Lift 225 Men/ 155 Women Overhead Squat 135 Men / 95 Women Cool Down Stretching
