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Fitness

February 27, 2015 – Performance and Fitness

Workout of the Day CrossFit Games Open 15.1 Complete as many rounds and reps as possible in 9 minutes of: 15 Toes to Bars 10 Deadlifts (115/75 lbs) 5 snatches (115/75 lbs) When the clock hits 9:00… Against a 6-minute running clock, find your 1-RM Clean and Jerk OR… CrossFit Games Open 15.1 - Scaled Division Complete as many rounds and reps as possible in 9 minutes of: 15 hanging knee raises 10 deadlifts (85/55 lbs) 5 snatches* (85/55 lbs) *ground-to-overhead allowed When the clock hits 9:00… Against a 6-minute running clock, find your 1-RM Clean and Jerk

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February 26, 2015 – Fitness

Workout of the Day A. Every 10 minutes, for 40 minutes (4 sets), complete the following as quickly as possible: Run 800 Meters 15 Strict Handstand Push-Ups or L-Seated DB Presses 15 Strict Pull-Ups 15 Strict Ring Dips B. Every minute, on the minute, for 6 minutes: Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4111 Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm

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February 25, 2015 – Fitness

Workout of the Day A. Every 2 minutes, for 12 minutes (6 sets): Back Squat *Set 1 – 10 reps *Set 2 – 10 reps *Set 3 – 8 reps *Set 4 – 8 reps *Set 5 – 6 reps *Set 6 – 6 reps Add weight every set. B. Every 3 minutes, for 15 minutes (5 sets) for times: Row 250/200 Meters 8 Front Squats or Goblet Squats 12 Toes to Bar

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February 24, 2015 – Fitness

Workout of the Day A. Every minute, on the minute, for 21 minutes: Minute 1 – Bulgarian Goat Bag Swings x 8 reps @ 2011 Minute 2 – Supine Leg Curl with Med Ball x 8 reps Minute 3 – Tempo Push-Ups x 10-12 reps @ 1111 B. Complete as many reps as possible in 6 minutes of: 12 Alternating Single-Arm DB Snatches 24 Jumping Lunges

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February 23, 2015 – Fitness

Workout of the Day A. Every 2 minutes, for 18 minutes: Minutes 1-2, 7-8 & 13-14: 3 Rolls to Candlestick + 6-8 Ring or Stationary Dips Minutes 3-4, 9-10 & 15-16: 45-60 second Nose-to-Wall Handstand Hold Minutes 5-6, 11-12 & 17-18: Alternating Pistol Progressions x 6-8 each leg B. Every minute, on the minute, for 24 minutes (6 sets of each): Minute 1 – Row 200/150 Meters Minute 2 – 15 Kettlebell Swings Minute 3 – 10 Thrusters Minute 4 – 4-6 Strict Pull-Ups (add weight if these are easy)

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February 22, 2015 – Competition, Performance and Fitness

Recovery Day A. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. B. Nutrition Preparation * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week. C. Mental Restoration * Different for everyone – could be meditation or could be gathering with

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February 21, 2015 – Performance and Fitness

Workout of the Day In teams of two, complete the following for time: 1600 Meter Med-Ball Relay Run 100 Partnered Burpee Wall Ball Shots (you must perform a burpee immediately after throwing the ball and before catching it from your partner’s toss) 200 Push-Ups 300 Double-Unders 400 Meter Walking Lunge Relay with Med-Ball (only the partner with the ball may lunge the team forward)

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February 20, 2015 – Fitness

Workout of the Day A. Four sets of: Deadlift x 8 reps @ 2111 Rest 45 seconds L-Seated Dumbbell Press x 8 reps @ 2011 Rest 45 seconds Supine Ring Row x 8 reps @ 2111 Rest 45 seconds Side Plank x 30 seconds each side Rest 45 seconds B. Complete rounds of 30, 20 and 10 reps for time of: Kettlebell Swings Shoulder to Overhead Jumping Lunges

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February 19, 2015 – Fitness

Workout of the Day A. Every minute, on the minute, for 21 minutes: Minute 1 – Push Press x 6 reps Minute 2 – Goblet Squat x 8 reps Minute 3 – Alternating Lateral Lunge x 16 reps B. Complete as many reps as possible in 5 minutes: Burpee Box Jump-Overs (24″/20″)

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February 18, 2015 – Fitness

Workout of the Day A. Three sets of: Strict Pull-Ups x Max Reps Rest 45 seconds Nose-to-Wall Handstand Hold x 45-60 seconds Rest 45 seconds Strict Supinated-Grip Pull-Ups x Max Reps Rest 45 seconds Hollow Rocks or Holds x 45 seconds Rest 45 seconds B. Every 8 minutes, for 32 minutes (4 sets), complete the following as quickly as possible: Row 500 Meters Run 400 Meters 30 Push-Ups

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