11.22.2011
Partner up and do 5 rounds of:
10 deadhang pull-ups
8 weighted pushups.
Ascending weight on the pushups, make it legit.
Then, AMRAP 12 minutes
“The Pump”
5 Kipping Pullups
10 Pushups
10 Muscle Snatch 45/35#:
Author Archive
11.21.2011
TESTER:
“Front/Jump”
5 Front Squat @ 205/155#
30 toe to bar
50 box jumps
10 FS @ 185/135
20 toe to bar
30 box jumps
15 FS @ 155/115
10 toe to bar
20 box jumps
compare to 7/27/11
The Sunshine Vitamin
Anybody check the weather lately? Not a whole lotta’ sun ’round these parts this time of year.
Vitamin D deficiencies are very common in northern climates during the darker months. Low blood levels of vitamin D can lead to:
SAD (seasonal affective disorder and moodiness)
Heaviness in the legs
Chronic musculoskeletal pain
Fatigue
Hypersensitivity of the skin
Increased risk of death from cardiovascular disease
Cognitive impairment in older adults
Severe asthma in children
Cancer
The list goes on, just Google it…
So how can you get your dose o’ D? Well it’s pretty easy in CdA during the summer; our bodies produce the stuff when the sun’s UV rays hit our skin. Winter is the tough one. Time to supplement.
Research shows you can safely supplement 4000 I.U. of vitamin D per day. Costco has a good brand packing 2000 I.U. per pill at a reasonable price, be sure to check it out.
Check out vitamin Vitamin D3 World for more info, and as always, ask the trainers!
11.11.2011
Spend about 20 minutes with your coach and do some KB skill work, focus on active shoulders during these drills.
“Friends don’t let friends be douche bags”
5 rounds with a partner of equal strength:
Single KB Swing x 10
Single Kettlebell Reverse lunge x 10
Double KB Clean x 5
Renegade Row x 5 (each side)
Try to get through each round unbroken. The partner without the bells is actively “resting” by jumping rope. No time for this workout, challenge yourself with the weights (53′s for guys, 35′s for girls). And don’t be a DB (you know what I mean).
11.10.2011
4 Rounds:
Press x 5, ascending
DB External Rotation x 12-15 (light, focus on scapular retraction)
“Slightly Better then a Kick in the Junk”
For time:
500/400m Row (yes, that means girls row 400)
50 Star Jumpers
500/400m Row
100 Double Unders
500/400m Row
50 Burpees
11.9.2011
“Don’t Drop the Bell”
In teams of 2, do 7 rounds each of:
10 Deadlifts @ 95/135
10 Bar Hops
20 Shin to Wrists
When partner A goes, partner B will take a seat on the floor with straight legs and good posture while holding 1 light DB overhead (15-25 pounds). Switch until each partner has done 7 rounds.
For Shin to Wrists, start like you would for a mountain climber. Hands stay on the ground, left shin makes contact with right wrist; that’s 1.
11.8.2011
Mobilize those shoulders, then do a few sets of 10 scapular wall slides. If you can’t keep the back of your hands and elbows against the wall (without looking like a dirty stripper), you’ve got some homework to do.
“Lynne-ish”
Do 5 sets of the following:
AMRAP ring pushups followed immediately by AMRAP kipping pullups.
Rest 4-5 minutes between attempts.
Your score is total number of reps, for all 5 rounds.
If you get less than 10 ring pushups for any set, switch to regular pushups for the next set (or start there if needed).
11.7.2011
Tenderize:
Take 20 minutes to find a heavy set of 5 on the Front Squat (from the floor).
Rest 5 minutes
Season:
Take 60% of your heaviest set and go for 1 set of 20 Front Squats.
Rest 5 minutes
Broil:
Do as many walking lunges as you can, unbroken. The set is over when you rest. If you get to 150, stop.
Women’s Krav Maga THIS SATURDAY!!!
You guys asked for it, so we’re bringing them back… Brayson and Brandon of Krav Maga Spokane will be giving another women’s only Krav Maga – self defense seminar at CF CDA. Make sure you sign up in the comments section and let us know how many friends are coming as well. The guys need to know how many pads to bring.
The seminar is scheduled for Saturday, Oct. 29th from 12:30-3 pm. This is open to anyone so feel free to bring your friends. Cost is $30.
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